July 2016

(Practice / Phosphogenic 1-10 sec bursts) Warm-up (15 min) SOD 1 Back Squat – 1  x 5 75% & 4 x 5 80-85% SOD 2 DB Bench Press – 5 x 5^ (30 min total) WOD Tabata These:First Tabata set: Wall Balls (20/14) (10ft for all)Second Tabata set: Hollow rocks

(Practice/ Glycolytic)  Warm-up (15 min) SOD  Pause Front Squats – 5 x 5^ w/ 2 sec pause (start around 55% and work up to 72-78%) (20 min) WOD 1  Complete as many rounds as possible in 5 minutes of:1 Snatch (165/95) 3 Clean and Jerks (165 /95) Rest 3 min WOD 2  Complete as many rounds

(Practice / Gymnastics Focus) Warm-up (15 min) SOD 5 x 8 Pendlay Row & 5 x 2 Turkish Get-ups (hold weights the same for all 5 sets) (18 min) WOD 10 min AMRAP:35 Double Unders10 Hang Cleans (105/75)8 V-ups

(Practice / Lactate Threshold 8-12 min) Warm-up (15 min) SOD Deadlift – 5 x 5^ (First set = @ 65-70%) (18 min) WOD 3 Rounds for Time:400 Meter Run30 Body Weight Stationary Reverse Stepping Lunges (15/leg)15 HSPU

(Competition / Metabolic Conditioning) Warm-up (15 min) SOD  Strict Overhead Press (OHP) 3 x 5^ (pause 1 sec before each rep) (15 min) WOD  1000m Row Buy In –THEN – 20-16-12 of each: DB Snatches (40/25) (each arm)Pull-upsAb-mat Sit-ups  1000m Row Buy Out

(Practice / Glycolytic 2-5 min sets) Warmup: (15 min) SOD 3 x 8-12 Barbell Strength Circuit (minimal rest: @ 5-10 sec between exercises) (15 min)BB Bicep CurlBB Skull CrushersBB Good Mornings(Pick one weight for all movements. With stronger movements complete more reps) WOD 1: 5 min2, 4, 6, 8, …Box JumpDB Snatch (55/35) (total reps

(Practice / Gymnastics) Warmup: (15 min) SOD  Back Squat: 3 x 5 – 78-80% and 2 x 5 – 82-85% (20 min) WOD  16 min AMRAP 5 Push Presses (95/65)7 Sumo Deadlift High Pulls (95/65)9 Pendlay Rows (95/65)11 Jumping Lunges – TOTAL (back knee touches the ground)100m Run

(Practice / Lactate Threshold 8-12 min) Warmup: (15 min) SOD DB Bench Press 5 x 8^+ AND 3 x 10 Face down bench Hip Extensions (18 min)  WOD Every Minute on the Minute x 12:2 Rounds of…Minute 1 – 5 Power Snatches (95/65) + 10 Toes to Bar (TTB)Minute 2 – 15/12 Calorie RowMinute 3

(Mental Toughness / Metabolic Conditioning) Warmup: (15 min) WOD “Glenn”(Modify as needed) 30 Clean and Jerks (135/95)Run 1 Mile10 Rope ClimbsRun 1 Mile100 Burpees Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11,

(Practice/ Phosphogenic @10 sec bursts) Warmup: (15 min) SOD  Deadlift – 3 x 5 78-80% and 2 x 5 82-85% (20 min) WOD EMOM 18 min Min #1: 2-5 Muscle-ups (RX) OR 6 Ring Dips or 8 Box/Bench Dips (2 boxes/benches side by side)Min #2: 2-4 Pistols /per leg (RX) OR Single Leg Step DownsMin