WOD: Thursday, 8 May 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class


Oly specific stretching

before class:


Banded Ankle

Banded or PVC Pass Throughs

PVC Rotations


Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)


Pillar I


Pedestal Bridges

Seal Rolls

Side Pedestal Run

Alternate Leg Lifts: Prone/forearm

(10-20 each)


If an exercise is too advanced, stick with last weeks easier version.


Oly Skill:

Snatch Grip Deadlift

5 x 4



Filthy Fifty

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16/12 kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20/15 kg
50 Back extensions
50 Wall ball shots, 20/14 lbs

50 Burpees

50 Double unders

This is a Wall of Fame workout

Scale 1:

35 reps of each

Scale 2:

25 reps of

Box jump as high as possible
Ring Rows
Kettlebell swings, 12/8 kg
Split Squat (total of 25, not per side)
Sit ups
Push press AHAP
Goblet Squat & Press AHAP

75 single unders


Coaches Note:

Oly Skill:

-Weights need to stay around a 60-65% range even for the back squats and OHS.  The whole point of this phase is to work on TECHNIQUE and get the body used to lifting!!!

-Every week athletes need to try and make small increases but stay in the 60-65% range

-Workouts specify Power, so if it says Clean or Snatch without Power in front of the word that means work on the full Clean or Snatch

-rest should only be about 60-90 seconds in between sets.  ITS NOT A RACE!!!

-warmups need to include mobility for these exercises ankle, hip and shoulder mobility need to be focused on daily

-Weight is not important right now!  Athletes need to learn to be explosive before they put weight on the bar.  Proper technique helps with the explosion…

-These workouts should only take 15min, at most 20 after demonstrations


WOD: We need to improvise some additional spots to do the back extensions. We will have 3 in total: the regular GHD and the 2 large tires. Put weights into the tires. Heels go under one side, lean over the other side. You cant bend down as low as with the GHD, so you might want to put some mats under the tires to raise them higher and maybe a mat under where the head would touch down. Nick should remember how we did it in the old box. You can also lay on one of the large gymnastic boxes and have someone hold your legs down. If you aim for the Leaderboard you have to do it on the GHD. Start staggered in groups of 3.



0600 – WOD

0915 – WOD

1700 – Weightlifting Club

1900 – WOD

1700-2015 – Open Gym

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