January 2016

(Practice/Lactate Threshold 8-12 min) Warm-up (15 min) SOD Strict Press 3 x 5 70% and 2 x 5 75% AND GHD Hip Extension 3 x 12-15 (18 min) WOD 12 min AMRAP of:  Run 200 MetersHang Snatch x 15 (105/75)

(Practice/Phosphogenic 1-10 sec bursts) Warm-up (15 min) SOD  Deadlift 3 x 5 80% AND 2 x 5 85% (23 min)  WOD 14 min EMOM  Odd: 3 Thrusters (increase weight each round)Even: 10 Ring Rows

Wednesday (Competition / Gymnastics Focus) Warm-up (15 min) SOD Back Squat 1 x 5 @ 65% > 1 x 5 70% > 1 x 3 83% > 1 x 5 80% > 1 x 3 88% (23 min) WOD 15 Min AMRAP of 10 Deficit Push-ups (45/25)20 Alternating single arm/leg v-ups (10/side)300m Row40 Lateral hop

(Mental Toughness/ Glycolytic 2-5 min) Warm-up (15 min) SOD Est. a heavy Clean (25 min) WOD 1  5 min ascending ladder of: 3, 6, 9, 12, 15 etc…Power Cleans 95/65#HSPUOHS (95/65#) Rest 3 min: WOD 2  Start where you left off and work your way back down the ladder trying to get back to 3’s

(Competition/ Metabolic Conditioning) Warm-up (15 min) SOD  2 x 8-10 DB Bench Press AND 2 x 3-8 Close Grip Ring Strict Pull-ups (10 min) WOD 100 Double Unders50 Wall Balls (20/14#)40 Box Jumps (24/20″)30 Deadlifts (185/130#)20 Renegade Rows (40/25#)30 Deadlifts (185/130#)40 Box Jumps (24/20″)50 Wall Balls (20/14#)100 Double Unders

Warm-up (15 min) SOD 5, 3, 3, 2, 2^ of Back Squat (20 min) WOD 3 Rounds for Time: 12 Burpee Plate Jump Overs (45/25)12 Plate Ground to Overhead (45/25#)200 Meter Row (moderate row pace)