October 2016

(Mental Toughness / Glycolytic) Warm-up (10 min) SOD 3 sets of: (not for time) (15 min)Front Squat x 6-8 reps 60%Rest 60 seconds (try to hold to these rest phases)KB Waiters Walk 100ft each arm (wt = athletes choice)Rest 60 seconds (try to hold to these rest phases) WOD 20 min AMRAP10 Thrusters (95/65) > […]

Practice / Phosphogenic 1-10 sec bursts)  Warm-up (10 min) SOD  Every 2 minutes, for 10 minutes (5 sets) 1 Snatch Grip Push Press into 1 Overhead Squat (from the rack and ^ wt each round) Super-set with  3 sets of 3 second pausing Snatch Pulls (below knee > above knee > high hip) (then put

(Practice / Gymnastics Focus) Warm-up (15 min) SOD Pull-ups 5 x 3^ OR BB Inverted Rows 5 sets of challenging reps (15 min) WOD 21-15-9Toes To BarWallball (20/14) (10/10) Then 15-21 of: Thrusters (75/55)Burpee Over Bar

(Competition / Lactate Threshold 8-12 min)  Warm-up (15 min) SOD  Ring Push-ups – 3 x 10 AND Tubing Back Flies – 3 x 20 (12-15 min) WOD  5 Rounds For Time:10 Dumbbell Snatches (70/50)20 Calorie Row

(Practice / Metabolic Conditioning) Warm-up (15 min) WOD 30 min AMRAP 50 Double Unders > 1 Deadlift > 1 Power Clean > 1 Front Squat (Increase weight every other round) > 400m Run

(Competition / Phosphogenic 1-10 sec bursts) Warm-up (15 min) SOD 1 Strict Overhead Press – 5 x 3 (60-65%) AND GHD Hip Extensions 3 x 15 SOD 2 Push Press – 5 x 2 (70-75%) AND GHD Sit-ups 3 x 10 SOD 3 Push or Split Jerk – 5 x 1^

(Practice / Glycolytic)  Warm-up (15 min) SOD  Back Squat – 5 x 2^ (15 min) WOD 1  2 Rounds of work for 30 sec and rest 30 (8 min total)Ex 1: Crossover Plate Push-ups (45/25)Ex 2: Plate Ground to Overhead (45/25)Ex 3: Crossover Plate Push-ups (45/25)Ex 4: V-ups Rest 4 min WOD 2  EMOM 8Odd:

(Practice / Metabolic Conditioning) Warm-up (15 min) SOD 3 sets of KB Waiters Walk 100ft (per arm) with 5 Push Presses at the end (12 min) WOD 25 min AMRAP 24 Stationary Lunges (12/leg) (round 1 = forward, round 2 = backward, round 3 lateral)36 Double Legged Line Hop Overs5 Wall Walk-ups400m Run

(Competition / Phosphogenic 1-10 sec bursts) Warm-up (15 min) WOD 1  5 Rounds of EMO 2 Minute:3 Back Squats (75-80%)1 Rope Ascent (RX+ = legless) Rest 5 min. WOD 2  5 Rounds of EMO 2 Minute:1 Deadlift1 Hang Power clean1 Jerk  

(Practice / Glycolytic) Warm-up (15 min) SOD Deadlift – 5 x 3^ (18 min) WOD 1 For Time3 Rounds of:5 Renegade Rows (push-up – row – push-up – row ) = 1 rep5 Box Jumps (30/24) Rest 3 min WOD 2 5 Rounds of:7 Power Snatches (95/65)10 Abmat Butterfly Sit-ups