May 2016

(Practice / Glycolytic 2-5 min bursts ) Warm-up (15 min) WOD 1 3 Rounds for MAX REPS of: Max Effort unbroken Wall Balls (20/14) (10ft/9ft) 20 sec. Pause (time to walk to your rope/cone) 90 seconds ME Double Unders (OR) Cone Lateral 2-foot Hop Overs for those with no DU. Recover 2 min(Score is total […]

(Practice / Metabolic Conditioning) Warm-up (20 min) SOD  Pendlay Row – 5 x 8 (hold weight across all 5 sets) WOD 20 min AMRAP 400m Row > 30 Plank Jacks > 20 Dumbbell Snatch/arm (30/20) > 10 Ab-mat Sit-ups w/ torso twist at the top (twist left/right = 1 rep)   

(Practice / Metabolic Conditioning) Warm-up (15 min) SOD Front Squat – 5 x 3 ^ (15 min) WOD For Time: 1000m Row > 100 Double Unders > 100Mountain Sliders (total) 800m Row > 80 Double Unders > 80 Mountain Sliders 600m Row > 60 Double Unders > 60 Mountain Sliders

(Practice / Phosphogenic) Warm-up (15 min) SOD  Establish a Heavy Bear Complex (25 min) (For the board) WOD 3-5 Rounds (not for time) 10 Bicep Curls (BB or DB)10 DB Bent-over Back Rows per / arm10 DB Bench Press

(Practice / Glycolytic 2-5 min bursts) Warm-up (15 min) SOD Sumo Deadlift – 5 x 3 ^ (18 min) WOD 18 min Alternating EMOM Min #1: Cal. Row (13/9)Min #2: Power Clean (Athletes choice for weight and reps (2-3 reps suggested))Min# 3: 8 Forearm Plank Step-ups PER ARM.

(Practice / Gymnastics) Warm-up (15 min) SOD  Thruster – 5 /3 / 2/ 1 / 1 / 1 …^ Working to a heavy single (18 min) (For the board) WOD 8 Min AMRAP 6 Pull-ups4 Toes to Bar2 Power Snatches (135/95)

(Practice/ Lactate Threshold 8-12 min) Warm-up (15 min) SOD  Back Squat – 3 x 10 (65-70%) (18 min) WOD  10*9*8*7*6*5*4*3*2*1 Goblet Lunges (reps per leg not total 10/10 9/9…) (53/35)American KB Swings (53/35)* = Means 100 loop down rubber to turf to rubber in between each set of GL and KBS. 

(Competition / Phosphogenic) Warm-up (15 min) SOD Snatch Balance – 7 x 2^ (18 min) WOD EMO 2 minutes: (20 min total)10 sets of 100m Sprints(watch your hamstrings on those first few and last sprints)

(Mental Toughness / Glycolytic) Warm-up (15 min) SOD  Deadlift – 1 x 5 75%, 1 x 5 80%, 3 x 3 85-88% (22 min) WOD  On the Minute x 12:Minute 1 – 20 Sec. Ring Row or BB Inverted Row hold.Minute 2 – 6-10 Candlestick Box Jumps (24/20) Minute 3 – 9 Slam-ball Thrusters (50/30)(*not enough slam-balls

(Practice/ Lactate Threshold 8-12 min) Warm-up (15 min) SOD OHP – 3 x 5 65-70% > 1 x 3 75% > 1 x 2 > 80% WOD For Time:21 Clean and Jerks (95/65), 21 Overhead Squats (95/65)15 Clean and Jerks (95/65), 15 Overhead Squats (95/65)9 Clean and Jerks (95/65), 9 Overhead Squats (95/65)