April 2016

(Competition / Phosphogenic) Warm-up (15 min) SOD 1 Establish a heavy Snatch (20 min) After 3 misses move to SOD #2 SOD 2 Establish a heavy Clean and Jerk (20 min) After 3 misses on your C&J use the remaining time in class to work on a skill or a goat.

Mental Toughness / Glycolytic 2-5 min bursts) Warm-up (15 min) SOD  Turkish Get-up: 5 x 1/side ^ (12-15 min) WOD EMOM 16 minMin #1: 5  Burpees into 10 Box Jump-OversMin #2: 15 Wall Balls (20/14) (10/10)Min #3: 15 Sumo Dead High Pulls (95/65)Min #4: 15 Push Press (95/65)

(Practice / Gymnastics) Warm-up (15 min) SOD Deadlift: EMO the 90 seconds for 5 rounds (4 min to warm-up to 80%)3-5 reps at 80% (12 min total w/warm-up) WOD AMRAP 18 min5 Power Snatches (95/65)7 Pull-ups9 MB Pushups (both hands on MB)11 Jumping Scissor Jumps / Lunge Jumps (11 per leg)200m Run

(Practice/Lactate Threshold 8-12 min) Warm-up (15 min) SOD Bench Press – 5×7 73-75% WOD 5 Rounds For Time:15 Hang Power Cleans (115/75)20 MB Torso Tists (20/14)50 Dubs or 15 Dub atempts

(Competition / Metabolic Conditioning) Warm-up (15 min) SOD Back Squat: Every 90 seconds for 5 rounds: 3-5 reps at 80% (4 min to warm-up to 80%) (12 min total w/ warm-up) WOD For Time: 1000m Row50 Russian KBS (53/35)800m Row50 V-ups600m Row50 KB Goblet Lunges (25/leg) (53/35)Row 400m

(Practice / Glycolytic (2-5 min bursts) Warm-up: 15 min SOD Overhead BB strict press 5 x 7 60-65% (15 min) WOD For Time (20 min cap)Run 400m > rest 2 min20 Clean and Jerks (135/95) > rest 2 min9-6-3 Deadlift (275/185) and Deficit HSPU (45/25)

(Practice / Gymnastics) Warm-up: 15 min SOD Weighted GHD Hip Extensions – 3 x 15 WOD Chelsea: (everyone is working for 30 min) EMOM for 30 min of: 5 Pull-ups, 10 Push-ups, 15 Air Squats If you have completed/finished Chelsea before, add 1 rep to each skill for each occurrence you have completed the workout. If

(Competition / Lactate Threshold 8-12 min) Warm-up: 15 min SOD  Back Squat – 5 x 8 at 70%  WOD  For Time: 90 Double Unders9 Muscle-Ups or Chest to Bar Pull-ups9 Squat Clean Thrusters (135/95)80 Double Unders8 Muscle-Ups or Chest to Bar Pull-ups8 Squat Clean Thrusters (135/95)70 Double Unders7 Muscle-Ups or Chest to Bar Pull-ups7 Squat

(Practice / Phosphogenic 1-10 sec bursts)   Warm-up: 15 min SOD  Deadlift – 3 x 7 80% and 1 x 2 90+% WOD  EMOM 15 minMin #1: Max Burpees in 20 secondsMin #2: 1-3 Snatch Grip Deadlifts at 115-120% of your 1RM SnatchMin #3: 20 second L Hang on pull-up rig (want more challenge – hold a

(Mental Toughness / Metabolic Conditioning) Warm-up: 15 min SOD  Pendlay Row – 5 x 7^ (15 min) WOD 1  For Time: (18 min Time Cap) Run 200m with DB > 10 Alt DB Snatch (each arm = 1 rep) (40/25#)Run 200m with DB > 20 Alt DB SnatchRun 200m with DB > 30 Alt DB