June 2016

(Practice / Metabolic Conditioning) Warm-up (15 min) SOD 3 x 3^ Overhead Press > 2 x 2^ Push Press > 2 x 1^ Jerk (split or push) (18 min) WOD For Time:800m Run60 Split Jumps / leg40 Hang Cleans (75/55)800m Run

(Competition / Phosphogenic 1-10 sec bursts) Warm-up (15 min) SOD  5x: 1 Power Snatch > 1 Hang Power Snatch > 1 Squat Snatch (ideally without dropping the bar) (work up to 75-80+% of weakest 1RM) AND 3 x 10 DB Bicep Curls (20 min) WOD  Every Minute for 12 minutes: Min 1: 11 Thrusters (105/75)

(Practice / Glycolytic 2-5 min) Warm-up (15 min) SOD 5-5-5-3-3^ – Overhead Squats and 3 x 20 lite (blue or thin red) Tubing Back Flies (20 min) WOD 3 x 4 min on 1 min rest of: QUALITY AMRAP: 50 Double Unders15 V-ups8 Clean and Jerks (135/95)

(Competition/ Gymnastics Focus)Warm-up (15 min) WOD  For Time: 21 Deadlifts (225/155)400m Run5 Rounds of: 5 Knees to Chest, 10 Alternating Lunges (total) & 15 Hollow Rocks15 Deadlifts400m Run4 Rounds of: 5 Knees to Chest, 10 Alternating Lunges & 15 Hollow Rocks9 Deadlifts400m Run3 Rounds of: 5 Knees to Chest, 10 Alternating Lunges & 15 Hollow

(Practice/Phosphogenic 1-10 sec bursts) Warm-up (15 min) SOD 20 Minutes to establish a heavy Clean & Jerk WOD 8 min AMRAP of:15 Pendlay Rows (95/65)10 Toes to Bar

(Practice / Glycolytic 2-5 min) Warm-up (15 min) SOD  EMOM 10 minOdd Min: 1 Rope Climb (advanced = legless)Even Min: 1 KB/DB ^ Turkish Get-up / side WOD  4 Rounds of QUALITY Reps (:30 on :30 rest)Ring RowsAmerican KB Swings (53/35)Squat Snatches (60%) Score = total # completed quality reps for the 4 rounds

(Practice / Gymnastics) Warm-up (15 min) WOD 1 3 Rounds:Phase 1: Max Reps of body weight Bench Press (Women’s goal = 75+% body weight)30 second transition to pull-up bar.Phase 2: Max Strict Pull-ups or Chin-ups (MOD = Chin over bar hold for seconds) Rest 2 minutes(Score = total reps completed) (1 second = 1 rep)

(Mental Toughness /Lactate Threshold: 8-12 min) Warm-up: (15 min) SOD 10 min EMOM:Odd Minute: Back Squat x 3 – 75%Even Minute: 1.5x Body Weight Box Push (1 pole out and back)(Work with a partner and alternate exercises if space is limited) WOD 3 Rounds For Time:500m Row15 Deadlifts (225/155)15 MB Squat Clean into a WB toss

Monday (Comp/Metabolic Conditioning) Warm-up (15 min) WOD  30 min AMRAP Buy In: 15 Wall-walk-ups Then: AMRAP  10 Box Jumps (24/20) 10 Squat Thrusts > 10 Lateral Skaters Per Leg (1 Squat Thrust, 1 Lateral Skater to the left and right)  10 V-ups 10 Palm-release Push-ups 300m Run (parking garage and back)

(Competition/Glycolytic: 2-5 min sets) Warm-up (15 min) WOD “Fight Gone Bad!” Three Rounds of:Wall Ball, (20/14 & 10 ft. target) (men and women) (Reps)Sumo Deadlift High Pull, (75/55) (Reps)Box Jump, 20″ for both (Reps)Push Press, (75/55) (Reps)Row (Calories)Rest 1 min