February 2016

(Mental Toughness/Gymnastics) Warm-up (15 min) SOD  3 x 10 weighted GHD sit-ups (8 min) WOD  3 x 5-minute rounds for max reps at each station: (25 min total) From 0:00-2:00, Run 400 meters right into Double-undersFrom 2:00-3:00, Dumbbell Push Jerks (35/20) From 3:00-4:00, Pull-upsFrom 4:00-5:00, Dumbbell Hang Squat Cleans (35/20)Rest 5 minutes between rounds.

Practice/ Metabolic Conditioning) Warm-up: (15 min) WOD  For Time: 800m Run90 Air Squats80 Double Unders / High Singles70 Hollow Hold Flutter Kicks (per leg)60 Palm Release Push-ups50 Wall Balls (20/14) (10/10)40 Box Jumps (24/20)30 MB Ground to Overhead (20/14)20 Goblet Walking Lunge Steps (53/35) (10/leg)10 Ring Dips (Mod = box dips or tubing tricep kickback/extensions)800m

(Competition / Phosphogenic) Warm-up: (15 min) SOD  Bench Press 3 x 5 80-85% (12 min) WOD 1  500m max effort Row for time. Rest 5 min. WOD 2  EMOM 12 min. Odd: 2 Hang Clusters (Hang Squat Clean Thruster) (increase weight each round) (try not to drop the bar between reps)Even: 8 Barbell Ab Rollouts

(Practice/Glycolytic) Warm-up (15 min) SOD  Deadlift 2 x 3 80% > 1 x 3 85% > 2 x 3 90% (20 min) WOD  3 Rounds of 3:00 On / 3:00 Rest: (15 min) 6 Thrusters (95/65)6 V-ups9 Thrusters (95/65)9 V-ups12 Thrusters (95/65)12 V-ups Continue adding 3 repetitions to each movement per round until the 3:00

(Competition/Gymnastics) Warm-up (15 min) SOD  OHP – 2 x 5: 70% & 3 x 3: 75-77% (18 min) WOD  For Time (22 min cap or until end of class)20 Burpees50 Ab Mat Sit-ups20 Candlesticks to a Box Jump *Added Kicker: At the start of the WOD and every minute on the minute, you must stop and

(Practice/Lactate Threshold 8-12 min) Warm-up: (15 min) SOD  Back Squat 1 x 5 80% > 1 x 3 85% > 1 x 5 80% > 1 x 3 85% > 1 x 2 88-90% (22 min) WOD  10 min AMRAP10 Power Snatch (95/65)10 T2B

(Competition / Phosphogenic 1-10 sec) Warm-up (15 min) SOD  EMOM on the 90 sec for 9 min of: Hang Power Snatch ( ^ wt each round) (w/warm-up = 16 min) WOD  15 sec of all effort for with 75 sec rest (1.5 min per round for 10 rounds) (15 min total) Rounds 1, 3, 5,

(Mental Toughness/Glycolytic 2-5 min) Warm-up (15 min) SOD  Bench Press 5 x 5 80% AND superset 8/arm DB Bent-over Back Rows (20 min) WOD 1  AMRAP 5Calorie Row  (18 men / 15 women)6 Squat Cleans (155/105) Rest 5:00 WOD 2  AMRAP 5 (Mental toughness = match or beat WOD 1 ‪#‎s‬) Calorie Row  (18 men

(Practice/Gymnastics) Warm-up (15 min) SOD  Front Squat – 1 x 5 75% > 1 x 3 80% > 1 x 3 85% (12 min) WOD 1  10 minute AMRAP: Build your own WOD: Rep scheme with 15, 12, and 9 in any order using the following 3 movements in your choice of order: KB/DB Forward Stepping

(Practice / Lactate Threshold 8-12 min)  Warm-up (15 min)  SOD  Deadlift – 1 x 3 75% > 1 x 3 80% > 1 x 3 85% > 1 x 3 88% > 1 x 2 90% (18-20 min) WOD 1  8 min AMRAP: 200 Meter Run10 Overhead Squats (115/75) Rest 3 min > THEN  WOD 2  4