Olympic Lifting WOD

Strength Front Squat 5@70% 4@80% 3@85% 3@90% Hang Power Clean 3×10 OTM@55% 3×7 OTM@65% 3×4 OTM@75% *Percentages are based off best squat clean.* Push Press + Push Jerk 10×3+3 OTM@50% of best Jerk -THEN- Conditioning 21-15-9 Bar Bell Jump Squats 75/45 Sit-ups Burpees

Strength Back Squat 8@65% 6@75% 4@85% 4@90% Rest 2min Power Snatch 3×8 OTM @ 50% 3×6 OTM @ 60% 3×4 OTM @ 70% All TnG Behind the Neck Push Press 5×1 work up to heavy but not maximal then take 70% and do a max rep set of regular push press. -THEN- Conditioning AMRAP 5min

Read More

Strength Back Squat 8@65% 8@70% 6@80% 6@85% High hang vertical snatch 5×1 Light to Moderate load build up OT 90sec Pressing Snatch+Drop Snatch+Snatch Balance 5×1 OTM Light with lots of speed Snatch Dead Lift 3×3 100% of snatch -THEN- Conditioning Each movement for time: 20 Burpees to a target 6in above reach Rest 1min 10

Read More

Strength Front Squat 5@70% 5@75% 5@80% 5@85% Rest 90sec Clean from Blocks Just above the knees + Push Jerk 5×3+2 light to moderate (40-75%) build up OT 2min 3 position Clean Pulls @ 100% of clean 5×1 OT 90sec -THEN- Conditioning 3min AMRAP Hand Stand Push-ups 2min AMRAP Hand Release Burpees 1min AMRAP Pull-Ups

Strength Front Squat 5@60% 5@70% 5@75% 5@80% 3 Position Hang Clean 5×1 light load OT 90sec Push Jerk + Split Jerk 5×2+2 light load OT 90sec Floating Clean Pulls 3x3Heavy load OT 2min -THEN- Conditioning 21-15-9 Double Kettle Bell Clean and Jerk 35/25 Dips Row 250meters Between each Round

Strength Back Squat 8@65% 8@70% 6@80% 6@85% High Hang Snatch 5×3 OT 90sec Light load Snatch Balance 5×3 light to moderate load Rest 60sec Snatch Pulls 5×3 OT 90sec Heavy load ~90-105% of Snatch -THEN- Conditioning 3 Rounds: 2 min AMRAP 5 Power Snatches 75/55 10 Double Unders *Rest 1 Min between rounds*

Strength Back Squat 10@60% 8@70% 8@75% 8@80% Snatch from blocks at hip hight 5×3 @ light form work rest 45sec Drop Snatch 3×3 @ light form work rest 45sec BN Snatch grip Push Press 3×3 @ Moderate load Rest 60sec -THEN- Conditioning AMRAP 5min 5 UB Over Head Squats 95/65 5 Burpees * If you

Read More

Strength Front Squat 1×5@60% 1×5@65% 2×5@70% High Hang Clean 5×3 light form work Rest 45sec Flat Footed Push Jerk 5×3 light form work Rest 45 sec Hang Clean pulls from just above the knee 3×5 heavy as possible Rest 60sec -THEN- Conditioning 3 Rounds not For time: Max rep DeadLift @ 1.25 body weight Max

Read More

Strength Front Squat 1×5@60% 3×5@70% Clean From High Blocks at Hip Hight 7×3 @ light load Rest 60sec Jerk Balance 7×3 @ light load Rest 60sec -THEN- Conditioning Superset not for time: Split Press 3×10 RDL 3×15 Double KB front rack step back lunges 3×20 Max effort handstand hold x3 *Rest 2min after each whole

Read More

Strength Back Squat 1×10@60% 1×8@70% 1×6@75% 1×4@80% Snatch from high blocks at hip hight 7×3 @ light load Rest 60sec Pressing Snatch 5×3 @ light load Rest 60sec Push Press 3×5 @ Heavy as Possible Rest 90sec *light loads should be 60% or less, these are form work loads Moderate loads are from 60-85%, these

Read More

The 12 week Olympic Lifting Class will begin a new cycle and is now being offered at two times: Monday and Wednesday- 11am or 6:20pm. This is a great opportunity to focus on improving your snatch and clean and jerk, thereby getting stronger at other lifts as well. The 11am class will be taught by

Read More

Testing 12min to find 1RM Back Squat 10min to find 1RM Push press 8min to find 5 RM Dead Lift 4min to find Max hight Box Jump 2min to Row as Far as Possible -THEN- Conditioning AMRAP 2min 5 push ups UB 1min rest AMRAP 2min 5 pull ups UB 1min rest AMRAP 2min 10meter

Read More

Strength Snatch 12min to find a 1RM Power Snatch OTM for 10min 2@75% of the above 1RM -THEN- Conditioning 12min AMRAP 10 Hand Release Push Ups 10 Box Jumps 24/10 10 Push Press 95/65 30 Double Unders

Strength Front squat 3×1 @104% Clean and Jerk 12min to establish a 1RM -THEN- Conditioning Bottom to Bottom tabata squats Rest 1min Tabata single arm Dumb Bell push press 55/35 *10sec rest you have to hold dumb bell in locked out over head position.* Rest 1min Tabata row

Strength Back Squat 5×2@ 87% Snatch OTM x1 for 10min work up to a single that is 90% or greater Clean and Jerk OTM x1 for 10min work up to a single that is 90% or greater -THEN- Conditioning For Time: 10-9-8-7-6-5-4-3-2-1 Bear Complex 115/75 1-2-3-4-5-6-7-8-9-10 Burpee Cash out: 2:00min in a plank hold