September 2016

(Practice / Glycolytic (2-5 min bursts) Warm-up (15 min) SOD Ankle Band Walks (12 min) (Black or Gray Bands preferred)2 sets of 75 foot (3 poles) left leg first2 sets of 75 foot (3 poles) right leg first2 sets of 75 foot (3 poles) forward walk2 sets of 75 foot (3 poles) backward walk WOD […]

(Competition / Gymnastics Focus)  Warm-up (15 min) WOD  For Time:3 Rounds of “Cindy” then 1 Round of “DT”2 Rounds of “Cindy” then 1 Round of “DT”1 Rounds of “Cindy” then 1 Round of “DT” Cindy = 5 Pull-ups, 10 Push-ups and 15 Air SquatsDT = 12 Deadlifts > 9 Hang Cleans > 6 Shoulder to

(Practice / Lactate Threshold 8-12 min) Warm-up (15 min) SOD Back Squats – 5 x 3^ (20 min) WOD 5 Rounds:100 Double Unders20 Wall Balls (20/14)100m Single Arm KB Farmers Carry (4 poles “Each Arm”) (70/53)

(Mental Toughness / Metabolic Conditioning) Warm-up (15 min) WOD 5 Rounds:30 Calorie Row30 Box Jumps (24/20)30 Plate Ground to Overhead (45/25)

(Practice / Phosphogenic 1-10 sec bursts)  Warm-up (15 min) SOD (25 min) 3 x 3 Overhead Press3 x 2 Push Press3 x 1 Jerk WOD  Tabata These (Alternating rounds for 8 minutes)Odd Round: Pendlay Row (75/55)Even Round: Hollow Rocks

(Practice / Gymnastics Focus) Warm-up (15 min) SOD Front Squat 3 x 3^ & then Back Squat 3 x 3^ (begin your 1st set of back squats where you finish your front squats) (20 min) WOD AMRAP 12 15 Calorie Row12 Burpees9 Handstand Push-ups

(Practice / Lactate Threshold 8-12 min)  Warm-up (15 min) Skill of the Day  3 Position Pause Snatches (3-5 sets of 1 of each)(15 min)Pull to below knee > pause 2 sec > Power SnatchPull to just above knee > pause 2 sec > Power SnatchPull to high hip > pause 2 sec > Power Snatch 

(Competition / Metabolic Conditioning) Warm-up (15 min) WOD AMRAP 40 1000m Row / 800m Run (alternate each round)3 Rope Climbs (6 rope pulls)20 Air Squats20 Pull-Ups20 Box Jump Overs (20” for all)

(Practice / Phosphogenic 1-10 sec bursts) Warm-up (15 min) Skill of the Day Handstands: Max Effort Handstand Walk OR Hold (10 min) Rest 3 min WOD Work for 3 rest 1 (5 rounds = 20 min total))10 Push Presses (115/75)100ft Jog around turf/rubber10 BB Sumo Dead High Pulls (115/75)100ft Jog around turf/rubber5 Butterfly Sit-up to

(Practice / Glycolytic 2-5 min bursts)  Warm-up (15 min) WOD 1 3 unbroken sets of 3 cycles through (Once you pick the bar up, you don’t put it down until you have finished your 3rd set of 3 thrusters) 3 Deadlifts (60-70% 1RM Strict Press)3 Hang Power Cleans3 Thrusters1 min Rest between rounds. After finishing