August 2016

(Practice / Metabolic Conditioning) Warm-up & Extra Mobility Work (15-20 min) WOD For Time: (Partition anyway you’d like) 5K Row50 Bench Press (Men = 80-85% body weight/ Women = 60-70% body weight) Post WOD Mobility Work REMINDER:  NO 5 AM class tomorrow. We will not have power until 6 AM.  

(Practice / Phosphogenic 1-10 sec bursts) Warm-up & Extra Mobility Work (15-20 min) Skill & SOD Rope Climb Play and Practice (12 min) (RX athletes 3-4 sets of 1 rope climb) WOD Reverse Tabata These (10 sec work – 20 sec rest)Tabata #1: Hang Snatch (power or squat) (55-65%)Rest 2 minTabata #2: Burpee to Plate

(Practice / Glycolytic) Warm-up & Extra Mobility Work (15-20 min) WOD  4 Rounds: 8 1-Arm DB Thrusters-R (about 20% 1RM Snatch)6 Toes to Bar8 Alternating DB Power Snatches (total)6 Toes to Bar8 1-Arm DB Thrusters-L 1 min Rest between rounds. Post WOD Mobility Work WEDNESDAY August 17th there will be NO 5 AM CLASS as

(Practice / Lactate Threshold 8-12 min) Warm-up (15 min) SOD Pull-ups – 5 x 3^ (15 min) WOD 3 Rounds For Time: 500m Row12 Push Press (115/75)21 Mountain Climbers Per Leg

(Practice / Phosphogenic 1-10 sec bursts)  Warm-up (15 min) SOD  Back and Overhead Squats: 4 x 7 Back Squats right into 1 Overhead Squat ^ (18 min) WOD  EMOM for 16 min:Min #1: 1 Power Snatch > 1 Hang Power Snatch and 1 Hang Squat SnatchMin #2: 12 Hollow RocksMin #3: 1-2x: 1 Power Clean

(Competition / Metabolic Conditioning) Warm-up (15 min) WOD 5 Rounds for Time: 150m Run out (with WB on set# 1) to garage wall20 Wallball (20/14) (at the garage)150m Run back (bring WB back on final round ONLY)20 Box Jumps (24/20)20 Russian KB Swings (53/35)

(Practice / Glycolytic) Warm-up (15 min) SOD Front Squat – 5 x 5^ (20 min) WOD 1 4 minute AMRAP:3 Sumo Deadlift High Pulls (135/95)6 Palm Release Push-ups9 Air Squats12 Deadlifts (135/95) Rest 3 min WOD 2 5 minute AMRAP:50 6 inch Hurdle or Cone Hop Overs (25/side)5 Thrusters (135/95)10 V-ups

(Mental Toughness / Gymnastics)  Warm-up (15 min) WOD  AMRAP 30 Minutes 3 Rounds:-5 Pull-ups-10 Burpees-15 Ab-mat Sit-upsThen800m Run (Complete 3 rounds of the 5-10-15 then run 800m. After the 800m, go back to the 3 rounds of 5-10-15, then run 800m. Continue pattern for 30 min.)

(Practice / Metabolic Conditioning) Warm-up (15 min) SOD Back Squat – 3 x 8^ (15 min) WOD For Time:600 Meter Run, 60 Calorie Row, 60 Air Squats400 Meter Run, 40 Calorie Row, 40 Air Squats200 Meter Run, 20 Calorie Row, 20 Air Squats

(Competition / Phosphogenic 1-10 sec bursts)   Warm-up (15 min)  SOD Overhead Squat – 5 x 3^ (20 min)  WOD EMOM 12Min #1: 10 KB Goblet Squats (53/35)Min #2: 10 Toes to BarMin #3: 10 Pendlay Rows (115-75)  30 second cap each minute/round.