OlyNastics
*The intent of OlyNastics workouts are to combine the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics movements. *
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 5 min
Warm-up together
200m jog
5x push-up > down dog
3 step to Spiderman/leg
20-30 sec elevated pigeon/leg
Racked BB standing child’s pose
5 BB OHP
5 BB jerks
5 BB front squats
-3 min prep-
SOD
In 12 min, build to a challenging set of 5 Front squats
3 min adjust BB wt & return to board
WOD Review: 5 min
-3 min prep-
WOD
EMOM for 18 min
Min 1: 6 Jerks (155/105) (50+ 105/75) (BB starts on the floor)
Min 2: 15 Box jumps (24/20) (50+ 20/16)
Min 3: 20 V-ups
Adjust reps/wt as needed to maintain 5-10 sec between exercises
