August 2016

(Practice / Gymnastics Focus) Warm-up (15 min) SOD Deadlift – 5 x 3 ^ (20 min) (set #1 60-65%) WOD AMRAP 15:5 Strict Pull-ups10 Push-ups15 Air Squats100ft (4 poles) Box Push (180/90)

(Competition / Lactate Threshold 8-12 min) Warm-up (15 min) SOD Back Squat – 5 x 5^ (20 min) WOD Complete as many rounds as possible in 9 minutes of: 10 KB Sumo Dead High Pulls (53/35)20 Box Jumps (24/20)

(Competition / Metabolic Conditioning)  Warm-up (15 min) WOD  5 Rounds: 400m Run15 Front Squats (95/65) (from the floor)10 V-ups30 Double Unders

(Practice / Glycolytic 2-5 min bursts) Warm-up (15 min) SOD Deadlift – 5 x 3^ (start at 65%) (18 min) WOD 1 4 min AMRAPAscending Ladder: 1-2-3-4-5-6… DB Snatch (45/25) (reps are per arm)DB Goblet Squat Rest 5 min WOD 2 4 min AMRAPAscending Ladder: 2-4-6-8-10… Overhead Squats (95/65)Pendlay Row (95/65) *Schedule Changes this week!*Friday

(Practice / Gymnastics Focus)  Warm-up (15 min) SOD  5 x 3^ of Weighted Ring Dips & Weighted Chin-ups (18 min) WOD  EMOM 24 Odd: 7 Hang Clean Thrusters (115/85)Even: 15 Diamond Push-ups REMINDER: There is no 5:30 or 6:30 PM class Friday August 26. 

(Competition / Lactate Threshold 8-12 min) Warm-up (15 min) SOD Back Squat – 5 x 3^ (18 min) WOD “Christine” 3 Rounds of:500 Meter Row12 Deadlifts (Bodyweight)21 Box Jumps (20″ for all)

(Mental Toughness / Metabolic Conditioning) Warm-up (15 min) SOD GHD Sit-ups 3 x 15 (10 min) WOD 30*25*20*15* (For time)Wall Ball (20/14) (10/10)Ab-mat Sit-upsBurpee to Plate (10#)  After completing each round (the 3 exercises) Run 200m

(Practice / Phosphogenic 1-10 sec bursts)  Warm-up (15 min) SOD  20 min to work to a heavy set of: 1 Power Clean + 3 Front Squats + 1 Jerk WOD  EMOM x 18 min 5-8x Strict Overhead BB Shoulder Press (60-65% 1RM) (Take BB from the floor)30 sec Side Plank (alternate sides every other round)1-7x

(Practice / Gymnastics Focus) Warm-up & Extra Mobility Work (15-20 min) Skill & SOD Handstand Review and Practice (RX = freestanding HSPU and Handstand walking practice) 12-15 min WOD 3 Rounds For Time:48 Alternating Forward Stepping Lunges (24/leg)24 Palm Release Push-ups12 Ab-mat Sit-ups6 Handstand Push-ups (RX+ = Deficit (45/25))

(Practice / Lactate Threshold 8-12 min) Warm-up & Extra Mobility Work (15-20 min) Skill  Muscle-up drills and practice (12-15 min) WOD  12-9-6 reps for time of:Deadlift (315/205)Ring or Bar Muscle-ups (MOD 1: Chest to bar pull-ups / MOD 2: Pull-ups)