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.


Oly Skill:

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






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:


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



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)



0600 – WOD

0915 – WOD

1700 – WOD

1830 – Movement

1930 – WOD


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