July 2016

(Practice /Gymnastics) Warmup: (15 min) SOD Strict Pull-ups – 5 x 5^ AND GHD Weighted Hip Extensions – 3 x 10 (15 min) WOD 5 Rounds for Time:Body Weight Box Push 4 Poles (1 pole out and 1 back x 2)12 Ground to Overhead w/ 45/25# plate

Competition / Lactate Threshold 8-12 min) Warmup: (15 min) WOD “Coe” (For the Board)Ten Rounds For Time of:10 Thrusters (95/65)10 Ring Push-ups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th,

(Practice / Metabolic Conditioning)Warmup: (15 min) SOD Pendlay Rows – 5 x 8^ (1 sec pause between each rep) (18 min) WOD 20 min to complete an ascending ladder. (Increase by 5 reps each round)5 Ab-mat Sit-ups5 Calorie Row5 Wall Balls (20/14)

(Competition / Phosphogenic @10 sec bursts)Warmup: (15 min) SOD Back Squats: 3 x 5 78-80% and 2 x 5 82-85% (20 min) WOD EMOM for 17 minMin 1-8: 1 Power or Squat Snatch 65-75%Min 9:00 – 9:59: Change weight as needed for first set of Cleans.Min 10-17: 1 Power or Squat Clean 65-75%

(Practice/Glycolytic 2- 5 min sets)Warmup: (15 min) SOD Half Kneeling 2 Arm DB Overhead Press 4 x 8^ (2 sets left leg up, 2 sets right leg up) AND 3 x 5 BB Snatch Grip Romanian Deadlifts (95-155# / 55-95#) (20 min)   WOD 5 Rounds For Time of: (12-15 min) (Hard, Fast & Clean)

(Practice/Lactate Threshold 8-12 min) Warm-up (15 min) SOD Deadlift10 – 5 – 3 – 5 – 10 WOD 10 min of:Run 200 MetersHang Power Clean x 15 (135/95)

(Practice/Phosphogenic 1-10 sec bursts) Warm-up (15 min) SOD  Strict Overhead Press: 5 – 4 – 3 – 2 – 1^ AND GHD Hip Extension 3 x 15 (18 min) WOD 1  10 Rounds of: (10 min) 15 second all out ROW sprint > 45 second recoveryUse the Erg clock to manage your time WOD 1 Score is

(Competition / Gymnastics Focus) Warm-up (15 min) SOD EMOM (8 min) (7 min to warm-up)Odd: Front Squats 3-5 @70-75% of 1RMEven: Support hold on the rings (15-20 sec) (Advanced = L-support)(Alternate skills based on equipment) WOD (For time) Buy In: 400m RunThen:10, 9, 8…1 of movement #1: Toes to Bar1, 2, 3, …10 of movement

(Mental Toughness/ Glycolytic) Warm-up (15 min) SOD  Leg Band Lateral Walks – 2 poles out and back – 2 x 2 each direction AND Weighted GHD Sit-ups 3 x 10 (15 min) WOD  6 min to accomplish as much of:21 Power Cleans (95/65#)21 Handstand Push-ups21 Overhead Squats (95/65#)15 Power Cleans (95/65#)15 Handstand Push-ups15 Overhead Squats (95/65#)9

(Practice / Metabolic Conditioning) (July 4th) 9:00 AM Workout Only Warm-up (15 min) WOD  Teams of 2 150 Double Unders (200 Singles) 100 Wall Balls (20/14#) 80 Box Jumps (20/20″) 60 Deadlifts (155/105#) 40 Roll-over Push-ups 60 Deadlifts 80 Box Jumps 100 Wall Balls 150 Double Unders (200 Singles) *After the team completes each exercise,