June 2016

(Practice/Gymnastics) Warm-up (15 min) SOD  Thrusters (from the floor) 5 x 3 65-70% WOD  5 Rounds of: (15 min time Cap) 10 Candlesticks (advanced add pistol/single leg stand-up 5/leg) 10 Close-grip Push-ups 10 Chest to Bar Pull-ups

(Comp/Lactate Threshold)Warm-up: (15 min) SOD  14 min Alternating EMOM:Odd minute: 3-5 Deadlifts at 75-80%Even Minute: 5 No kipping straight legged Toes to Bar WOD 12 min Quality AMRAP 2 Squat Cleans (135/95)2 BB Lunges (front or back rack) (135/95)2 BB Back Squats (135/95)200m Run2 Handstand Push-up (freestanding HSPU for advanced athletes: Start in a tripod

(Mental Toughness/Metabolic Conditioning) Warm-up: (15 min) SOD 3 x 8^ Renegade Row (per arm) (10 min) WOD For Time:Row 2000m (1 mile)200 Mountain Sliders / LegRun 2000m (1 mile loop + 400m loop) (weighted vest optional)

Practice/Phosphogenic (1-10 sec bursts) Warm-up: (15 min) SOD 5/3/3/2/2^ – Back Squat: Start at 70-75% (20 min) WOD  8 rounds FAST and HARD of: 25 Double Unders or Cone Hop Overs 10 Burpees 30 sec. forced pause/rest Score = Time at finishing 8th round of burpees

(Practice/Gymnastics) Warm-up: (15 min) SOD 5 round EMOM on the 90 sec of 3 Front Squats (2 sec pause at bottom). 70-75% 1RM (15 min) WOD On the 2:00 minute mark for 14 Minutes (7 rounds)2 Ring or Bar Muscle Ups OR 3 Chest to Bar Pull-ups = RX (3 Regular Pull-ups OR 1 chin

(Comp/Lactate Threshold) Warm-up: (15 min) SOD  Weighted Pull-ups & Ring Dips 5 x 3-5^ (18 min) WOD  Up and Down the Ladder *5*10*15*20*25*20*15*10*5 * = 5 Handstand Pushups Calorie row

(Practice/Metabolic Conditioning) Warm-up: (15 min) SOD Deadlift w/ Shoulder Shrug at top: 5 x 3^ Each Deadlift has 3 Shoulder Shrugs (start at 70-75%) (20 min) WOD For time:10 American Kettlebell Swings (70/53)200 Meter Run10 American Kettlebell Swings (70/53)400 Meter Run10 American Kettlebell Swings (70/53)600 Meter Run (400m loop and then out to the fence

(Practice/Phosphogenic 1-10 sec bursts) Warm-up: (15 min) SOD  Back Squats – 3 x 3 75-80% > 2 x 2 85-90% SUPERSET with Seated Plate Torso Twists 3 x 10/side (25 min) (Warm up your shoulders during rest periods for snatch work.) WOD  EMO the 90 seconds (6 rounds for 9 minutes total) 1 Squat or

(Practice/Glycolytic 2-5 min) Warm-up: (15 min) SOD  Bench Press – 5 x 5 75-80% WOD 1, 2 and 3 = 16.5 min total WOD 1  5 min Quality AMRAP of: 8 Front-rack Rear Stepping Lunges (4/leg) (95/65) (ladies – use 15 lb bar) 8 Barbell Kneeling Ab Rollouts (95/65) Rest 2 min (set up for

(Practice / Lactate Threshold 8-12 min) Warm-up (15 min) SOD KB Front Squats (1 in each hand) 5 x 5^ SUPERSET W/ GHD Sit-ups 3 x 10 and (18 min) WOD 3 Rounds:400m Run12 Ring or Inverted Back Rows21 Box Jumps (24″/20″)