Wednesday 1/17 – OlyWOD
Warm Up 5 rounds: 1 snatch pull 1 hang power snatch 1 OHS 1 snatch Tall snatch 4×3 light Snatch pull + snatch 5x(1+1) @ 85% Front squat 5×3
Saturday 1/13 – OlyWOD
Warm Up 3 rounds: 3 snatch push press 3 OHS 3 snatch balance 3 hang snatch No-foot no-hook snatch 4×2 light Hang snatch + floating snatch 5x(1+1) @ 80-85% Back squat 4×4
Wednesday 1/10 – OlyWOD
Warm Up 3 rounds: 5 good morning 5 hang clean 5 jerk 5 press in split Power clean + push jerk 4x(2+2) light High hang clean + clean + jerk 5x(1+1+1) @ 80-85% Clean RDL 3×5
Saturday 1/6 – OlyWOD
Warm Up 3 rounds 5 good morning 5 front squat 5 hang clean Close-grip OHS 4×3 light Adv: press in clean Scale: t-spine mobility 3-position clean 5x(1+1+1) @ 75-80% Jerk 4×2 @ 80%
Wednesday 1/3 – OlyWOD
Warm Up 3 rounds: 3 snatch push press 3 power snatch 3 drop snatch Muscle snatch 4×3 light 3-position snatch 5x(1+1+1) @ 75% Back squat 4×2 heavy
Saturday 12/30 – OlyWOD
Oly Class is on Today. Come on in and get your lift on! Warmup Athlete’s choice Clean and jerk Set a new 1RM Weighted plank 3x30s max weight
Wednesday 12/27 – OlyWOD
Warmup Athlete’s choice Snatch Set a new 1RM Front squat Heavy single 4×2 @ 80% heavy single
Saturday 12/23 – OlyWOD
The Oly class will not be coached today but feel free to come in and hit the programming. Warmup 3 rounds: 3 snatch push press 3 OHS 3 drop snatch 3 snatch Snatch 85%, 88%, 90%, 92%, 88% Snatch pull 4×3
Wednesday 12/20 – OlyWOD
Warm Up 3 rounds: 3 power clean 3 front squat 3 push press 3 jerk Power clean + push jerk 4x(1+1) light Clean and jerk 85%, 88%, 90%, 92%, 88% Clean pull 4×3
Saturday 12/16 – OlyWOD
Warm Up 3 rounds: 3 power clean 3 front squat 3 clean + jerk Power clean + front squat + jerk 4x(1+1+1) light Clean pull + floating clean + jerk 5x(1+1+1) @ 85-90% Clean RDL 3×5