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WOD: Thursday, 15 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

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:

Snatch Pull (Above knee)+ Power Snatch (AK)





Row 20 cal

20 Wall Balls 20/14#

40m Barrel Carry AHAP


Scale 1:

Wall Balls 14/10#

Scale 2:

Goblet Squat & Press AHAP

40m Barrel Pull AHAP


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


Barrel Carry: Carry the heaviest barrel you can… any way you want, as long as no part of the barrel is touching the ground.

Barrel Pull: Pull the barrel, walking backwards, bottom edge of barrel is sliding on the ground.

Athletes can start at different exercises in order to have enough spots on the rowers.



0600 – WOD

0915 – WOD

1700 – Weightlifting Club

1800 – WOD

1900 – WOD

1800-2030 – Open Gym

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