September 2016

(Practice / Lactate Threshold 8-12 min) Warm-up (15 min) SOD Pull-ups5 > 4 > 3 > 2 > 1 ^ challenge each round (15 min) WOD For Time: Buy In: 400m Run Then 10, 9, 8… 1 of each Wall BallHandstand Push-up

(Practice / Phosphogenic 1-10 sec bursts)  Warm-up (15 min) SOD  5 sets of Snatches: ^ weight each round5 Touch and Go Snatches (preferred Squat Snatch) 4 Touch and Go Snatches (preferred Squat Snatch) 3 Touch and Go Snatches (preferred Squat Snatch) 2 Touch and Go Snatches (preferred Squat Snatch) 1 Touch and Go Snatch (preferred Squat Snatch)  WOD  Reverse

(Competition / Metabolic Conditioning) Warm-up (15 min) WOD “McGhee” Complete as many rounds in 30 minutes as you can of:5 Deadlifts (275/185)13 Push-ups9 Box Jumps (24/20) Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger

(Practice / Glycolytic) Warm-up (15 min) SOD Pull-ups: 3 sets of static Chin Over-bar Hold 15-20 sec (added wt optional), AND -3 x 30 sec GHD Samson holds AND Partner MB Lateral Tosses (2 sets per side 15 tosses per side) (18 min) (complete in any order) WOD On the Minute x 16 min:Minute 1

(Mental Toughness / Gymnastics)  Warm-up (15 min) Skill Work  Kipping / Toes to Bar (10-12 min) WOD  For Time and Reps5 Rounds of: AMRAP Front Squats (135/95) (once you can’t do anymore squats, begin the run)300m Run (parking garage)15 Burpees60 sec. Rest Score is total number of Front Squats AND total time to complete the

(Practice / Lactate Threshold 8-12 min) Warm-up (15 min) SOD Overhead Squat – 5 x 3^ (20 min) WOD For Time:3 Rounds:500m Row12 Deficit Push-ups (25# for all – chest breaks below plate top)21 Box Jump Overs (24/20)

(Competition / Phosphogenic 1-10 sec bursts)   Warm-up (15 min)  SOD 5 x 3^ – Supersets of Deadlift & Bench Press (25 min)  WOD EMOM: 12 minOdd min: 1-3 Power Snatches OR Hang Power SnatchesEven min: 5 Max Distance Broad Jumps

(Practice / Glycolytic) Warm-up (15 min) SOD 5^ Rounds of 1 Power Clean > 1 Forward Stepping Lunge per leg > 1 Hang Squat Clean(18-20 min) WOD TABATA These: (18 min total with 2 min rest between Tabatas)Tabata #1: Double UndersRest 2 minTabata #2: BB Sumo Deadlift High Pull (75/55)Rest 2 minTabata #3: Push Press

(Competition / Gymnastics Focus) Warm-up (15 min) SOD  12 min EMOM (4 rounds of each)Min #1: 5 Front Squats 65-70%Min #2: 3 Strict Ring Dips (RX & RX+ = add weight)Min #3: 1 Rope Climb (RX+ = legless) WOD  2 Rounds For Time:20 Thrusters (95/65)20 Pull-ups20 Wallballs (20/14) (10/10)20 Calorie Row

Labor Day 9:30 AM CLASS ONLY Warm-up (15 min) Get all equipment set up before starting Annie. WOD 1  Annie 50-40-30-20-10Double Unders and Ab-Mat Sit-ups(no dubs – double reps) 1 minute minimum required rest. WOD 2  “Griff” 800m Forward Run > 400m Backward Run > 800m Forward Run > 400m Backward Run 1 minute minimum