October 2016

(Competition / Gymnastics Focus) Warm-up (15 min) SOD 2 min to accumulate as many Strict Pull-ups as possible (Mod = max chin over bar hold) WOD 5 Rounds For Time 10 BB Front Rack Lunges (total) (95/65)10 Push Presses (95/65)10 Hollow Rocks

(Practice / Lactate Threshold 8-12 min) Warm-up (15 min) SOD  5 x 5^ Bench Press (18 min) WOD  For Time:10-9-8…1 KB Sumo Deadlift High Pull (70/53)1-2-3…10 Burpee Wallball (20/14)  

(Practice / Metabolic Conditioning) Warm-up (15 min) WOD For Time:800 Meter Run, 30 Thrusters (95/65)800 Meter Run, 30 Pendlay Rows800 Meter Run, 30 Burpee Jump Over Bar800 Meter Run – Finished

(Competition / Phosphogenic 1-10 sec bursts)  Warm-up (15 min) WOD 1  On the Minute x 8:2 Squat Snatches (75%) Rest 4:00 WOD 2  On the Minute x 8:2 Squat Clean and Jerks (75%) Rest 4:00 WOD 3  AMRAP 6:As many sets of 3 of unbroken (RX= strict) Handstand Push-ups

(Practice / Glycolytic) Warm-up (15 min) SOD 5 x 3^ Overhead Press (15 min) WOD 5 Rounds of :40s on / :20s off: KB Russian Swings (70/53)Box Jump Overs (24″/20″)Deadlifts (225/155)Row for Calories(Score = total reps for all 5 rounds)(Rolling clock = 20 min total workout)

(Competition / Gymnastics Focus) Warm-up (15 min) SOD 1 set of each leg band work: (band at ankles unless otherwise prescribed) (10-12 min) 2 pole forward walk out > move band at knee caps w/20 air squats > 2 pole forward walk back2 pole lateral walk out > move band under arch of both feet –

(Practice / Lactate Threshold 8-12 min)  Warm-up (15 min) SOD  5 x 3^ Front squats (20 min) WOD  9 min AMRAPDB Snatch (50/35) (reps 2-4-6-8-…) (2 = 1/arm, 4 = 2/arm…)Rope Climb (always 1 each round)   SCHEDULE FOR COLUMBUS DAY  6:30 AM / 9:30 AM / 12 PM / 4:30 PM / 5:30 PM

(Practice / Phosphogenic 1-10 sec bursts) Warm-up (15 min) SOD GHD work (10 min)Sit-ups 3 x 10Hip Extensions 3 x 10 WOD Ascending Snatch/Clean Ladder (for time and load)10 rounds of 1 Snatch and 100m easy jog (rubber > turf > back to rubber) Each round you must increase the weight on the bar.If you

(Practice / Glycolytic)  Warm-up (15 min) WOD 1  EMOM 12Odd min: 5 Bench Press (70-80%)Even min: 3-5/side Slam Ball ground to up and over shoulder  WOD 2  3 Rounds For Time:100 Double Unders5 DB Man Makers (45/30)Rest 60 sec. PLEASE PLAN ACCORDINGLY FOR 4:30 PM, 5:30 PM AND 6:30 PM CLASS TONIGHT. TAKE LAFAYETTE ST.

(Practice / Gymnastics Focus) Warm-up (15 min) SOD Deadlift – 5 x 3^ (start at @60-65%) WOD 2-4-6-8-10-8-6-4-2 (for time)Handstand Pushups (RX + = Deficit 45/25 or Strict)Kipping Pull-ups (RX+ = Chest to bar)