January 2016

(Practice / Glycolytic 2-5 min) Warm-up (15 min) SOD  EMOM for 12 min: 2-3 reps (Increase wt each round by 5-10#) of: 1st: Snatch (Begin @ 55-60% and once you miss a weight 2x – you move onto the next exercise)2nd: Clean and Jerk3rd: Clean4th: Deadlift WOD 1  5 min AMRAP10 KB Sumo Dead High Pulls […]

(Practice / Gymnastics)Warm-up (15 min)  SOD 3 x 5^ and 2 x 3^ Push Press (15 min)  WOD Every minute for 15 minutes:Min 1: 9 Deadlifts (225/155#)Min 2: Max Effort HSPUMin 3: Rest 

(Competition / Phosphogenic 1-10 sec bursts)  Warm-up: (15 min)  SOD Back squat: 1 x 5 @75 > 1 x 3 @85 > 1 x 5 @75 > 1 x 5 @85% (20 min)  WOD “Death by…” for 15 min. Start at the top of this list and work your way through the movements lasting as

Mental Toughness / Metabolic Conditioning Warm-up: (15 min) SOD  3 x Jerking Bear Complex –  Increase weight each round: (Deadlift > Hang Clean > Front Squat > Push Jerk > Back Squat > Push Jerk (12 min) WOD  Team WOD: 2 person teams: @ 25 min of: (**Remainder of time left in the class)1 Rows >

(Practice / Lactate Threshold 8-12 min) Warm-up: (15 min) SOD  Deadlift – 1 x 5 80% > 1 x 1 83% > 1 x 5 80% > 1 x 1 85% > 1 x 5 80% 1 x 1 88% (20 min) WOD  For Time (HARD & FAST) 21-18-15-12-9Wallball (20/14)Barbell Jump/Hop Overs Then 30 Hang Cleans

(Practice/Gymnastics) Warm-up: (15 min) SOD  3/2/1/1/1/1/1… Jerk Singles (15 min)  – (The goal for the SOD to work at heavy singles and not necessarily a new 1 RM – just working heavy singles with stellar form) WOD  Angie (25 min cap)100 Pull-ups100 Push-ups100 Sit-ups100 Air Squats RX must do this in order.Scaled can break up

(Competition / Lactate Threshold 8-12 min) Warm-up: (15 min) SOD  Pull-ups: 5/5/3/3/1-2^ (Add weight as needed) (18 min) WOD  12 min AMRAP 50 Duble Unders 7 Thrusters (105/75)10 Burpees

(Practice / Metabolic Conditioning) Warm Up (15 min) SOD  Deadlift 1 x 5 70% > 1 x 5 75% > 1 x 5 80% > 1 x 5 83% > 1 x 5 85% (23 min) WOD  15 – 12 – 9 – 6: Power Cleans (155/105)Toes to BarPush Jerks (155/105)Box Jumps (24″/20″)Calorie Row

(Competition/Phosphogenic 1-10 sec bursts) Warm Up (15 min) SOD  Bench Press 5 x 5 80% AND GHD Sit-ups 3 x 12-15 (20 min) WOD  EMOM 1 sequence every 2 min for 14 min (7 rounds)1 High Hip Snatch > 1 Hang Snatch > 1 Full Snatch (start at @50% 1RM and ^ @5% each round

(Practice, Glycolytic 2-5 min) Warm-up (15 min) SOD  Front SquatEvery 2.5 minutes for 10 minutes – 80-85% x 3 reps WOD  5 Rounds:5 Unbroken Strict Presses (135/75)10 Pendlay Rows (135/75)20 Alt Step-ups (24”/20”)Rest 1:00 between each round.