May 2016

(Practice / Gymnastics) Warm-up (15 min) SOD Strict Pull-ups / L Pull-ups 3 x 6-8 reps based on ability (don’t need to be unbroken) OR No Pull-ups yet? = Accumulate 40-60 sec of each: Chin over bar, 90 Degree bent arm hang, and First pull (15 degree elbow bend) hold (12-15 min) WOD For Time:800m […]

(Competition / Metabolic Conditioning) Warm-up (15 min) WOD  “Kelly” (For the Leader Board) 5 Rounds For Time:400m Run30 Box Jumps (24/20)30 Wall Balls (20/14) (10 ft. target for men and 9 ft. target for women)

(Practice / Glycolytic 2-5 min bursts) Warm-up (15 min) SOD  Deadlift: 3 x 5 80%, 1 x 5 82%, 1 x 5 85% (23 min) WOD 1  4 min to complete as much as you can of: 500m Row40 Double Unders30 Plate Ground to Overhead (45/25)20 Cal Row10 Plate Ground to Overhead (45/25) Rest 3

(Competition / Gymnastics) Warm-up (15 min) WOD  “Barbara” (For the Leader Board) 5 Rounds of:20 Pull-ups30 Push-ups40 Sit-ups50 Air Squats Mandatory 3 min rest after each round.

(Practice / Lactate Threshold 8-12 min) Warm-up (15 min) SOD Bench Press – 3 x 10 65-70% WOD 3 Rounds:300m Run (parking garage and back)20 Wallballs (20/14 – all to 10 ft)10 Deadlifts (185/135)

(Practice / Metabolic Conditioning) Warm-up (15 min) SOD Weighted Dip – 5/3/2/1/1^ (15 min – for the Leader Board) WOD Alternating On-The-Minute x 21 min:Minute 1 – 100 Meter Sprint (200 Meters for comp athletes)Minute 2 – 15/12 Calorie RowMinute 3 – 5 TNG Power Cleans (135/95) AND 15-30 Dubs (more advanced athletes go for the

(Mental Toughness / Phosphogenic 1-10 sec bursts) Warm-up (15 min) SOD  Back Squat – 7 x 2^. First squat has a full second pause at bottom, 2nd squat, regular speed. Start at 55-60%. (18 min) Warm-up Squat Snatch while resting between sets. WOD 1  EMOM for 6 min:   Intermediate to Advanced Oly: 1 rep of

(Competition / Gymnastics) Warm-up (15 min) SOD Skill review/practice: Handstands, Handstand negatives, and/or Handstand pushups (1, 2, or 3 pads) (8-10 min) WOD “Nate” 20 min AMRAP 2 Muscle-ups (MOD w/ 2 Bar M-ups, 4 Chest to Bar pull-ups, 5 pull-ups, or 6 BB inverted rows)4 Handstand Push-ups (MOD w/ 2 negatives to 1 pad,

(Practice / Lactate Threshold 8-12 min) Warm-up (15 min) SOD Back Squat: 10 – 8 – 6 – 4 – 2 (starting weight = @55-60%)Rest 2:00 between sets, building in weight each set. (20 min) WOD 8 min AMRAP10 Goblet Squats (53/35)20 Double Unders

(Practice/Metabolic Conditioning) Warm-up (15 min) SOD GHD Hip Extensions –  3 x 15 and 2 x 2/side Turkish Get-ups (10 min) WOD 3 Rounds For Time:800m Run (long loop – no 400m repeats)21 Wall Balls (20/14)12 Pendlay Rows 135/95