Monday, January 23, 2023


*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:

2 min bike/row

10 PVC pass thru > ATW > Good morn

30 sec standing PVC lat/shoulder str

3x: push-up > dog

:20 pigeon & Spiderman

5 PVC clean grip vertical jumps

5 PVC clean pulls

5 PVC muscle cleans

5 PVC power cleans

5 BB front squats

3 min prep

SOD: EMOM for 5 min: (hold very light wt across)

Clean grip vertical jump > clean high pull > muscle clean > power clean > front squat

EMOM for 5 min: Light to med wt (ascend as you’d like)

High hip clean > hang squat clean > clean (P or S)

2 min clean-up & return to board

WOD Review: 4 min

3 min prep:

WOD: 3 Rounds for time of:

60 Dubs

40 Abmat Sit-ups

20 Abmat Push-ups (chest to mat)

10 Squat cleans (135/95) (50+ 95/65)

5 Jerks

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