got your 6

WOD: Tuesday, 13 May 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

+ KB Armbar Stretch

.

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

Supine (Pedestal ) Run

Pelvic Tilts

Seal Rolls

Bridge & V-Up

Side Pedestal Run

(10-20 reps each)

.

Alternate Leg Lifts: Prone/forearm

Alternate Leg Lifts: Supine/forearm

Alternate Leg Lifts: Sides/forearm

(10-12 each)

.

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

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Oly Skill:

Clean Pull (above knee)+Clean (above knee)+Front Squat             5×2+2+2

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Rx WOD:

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EMOM

20-18-16-14-12-10-8-6

Box Jumps 24/20”

+

AMRAP Double Unders

.

Scale 1

Box Jumps 20/10”

AMRAP Slow High Singles

. 

Scale 2

Box Step Ups 24/20”

AMRAP Slow High Singles

.

Coaches Note:

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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

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WOD:

EMOM start with the appropriate number of Box Jumps. Then for the remainder of the minute perform AMRAP DU. Your score is the total number of reps (Box Jumps+DU)

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – Movement

1930 – WOD

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