December 2016

(Practice / Gymnastics Focus)Warm-up (15 min) SOD/WOD Every 2 minutes for each x 4 rounds:Station 1 – 2 Rope Climb (RX + = at least one ascent is legless)Station 2 – 20 KB or DB Goblet Squat (53/35)Station 3 – 20 Ring Rows (RX+ = elevate feet)Station 4 – 20 Tubing Torso/Oblique Twists / side […]

(Competition / Lactate Threshold 8-12 min)Warm-up (15 min) WOD Prep: Technique review of each skill (10-12 min) WOD “Open 16.4” AMRAP 13: 55 Deadlifts (225/155)55 Wall Balls (20/14) (10/9)55 Calorie Row55 Handstand Push-ups

(Practice / Metabolic Conditioning)Warm-up (15 min) SOD Strict OHP – 1 x 10 55%, 1 x 10 60%, 1 x 10 65% AND GHD Sit-ups 3 x 15 (20 min) WOD 15 min AMRAP:10 Double Unders > 2 Burpees to plate > Jog 100 ft (loop around turf/rubber)20 Double Unders > 4 Burpees to plate

(Competition / Phosphogenic 1-10 sec bursts)Warm-up (15 min) SOD Bench Press – 1 x 10 60%, 1 x 10 65%, 1 x 10 70% AND Tubing Back Flies 3 x 15 (20 min) WOD 1 In 6 Minutes (0:00 – 6:00), establish a heavy single Thruster Rest 1:00 WOD 2 In 3 Minutes (7:00 – 10:00),

(Practice / Glycolytic 2-5 min bursts)Warm-up (15 min) WOD AMRAP 4 min: 15 Calorie Row15 Power Cleans (95/65) Rest 4:00 AMRAP 4 min: 12 Calorie Row12 Power Cleans (115/80) Rest 4 min AMRAP 4 mn: 9 Calorie Row9 Power Cleans (135/95)

(Competition / Metabolic Conditioning)Warm-up (15 min) SOD GHD Sit-ups 3 x 15 AND Tire flips 2-3 x 5 (10 min) WOD 1 On the minute x 8: 12/10 Calorie Row (RX+ = 15/12) Rest 2:00 WOD 2 On the minute x 8: 40 Dubs (RX = 50) Rest 2:00 Wod 3 On the minute x

(Practice / Phosphogenic 1-10 sec bursts)Warm-up (15 min) SOD Deadlift – 2 x 4 ^ > 2 x 2^ > 2 x 1^ (25 min) WOD 7 x 7 of each (20 sec. rest between each exercise)Pendlay Row (95/65)Sumo Deadlift High Pull (95/65)Push Press (95/65)

(Practice / Glycolytic)Warm-up (15 min)   AMRAP 4: (Complete what you can in 4 min) 21-15-9:Power Snatch (75/55)Box Jump (24/20) Rest 4:00 AMRAP 4: (Complete what you can in 4 min) 15-12-9:Power Snatch (95/65)Box Jump (24/20) Rest 4:00 AMRAP 4: (Complete what you can in 4 min) 12-9-6:Power Snatch (115/80)Box Jump (24/20)

(Practice / Gymnastics Focus)Warm-up (15 min) SOD Every 2 minutes, for 10 minutes (5 sets of each):Odd min: 5 Front Squats 75-77%Even min: 8-10/arm of DB single arm Bent Over Rows (use a bench or box) (wt = athletes choice) WOD AMRAP 1010 Ring Dips (RX+ Ring Muscle-up into 9 dips) (Intro Class: Box dips

(Competition / Lactate Threshold 8-12 min)Warm-up (15 min) SOD Back Squat – 1×5 w/ 2 sec pause at bottom > 2×5^ and 3×2^ and Tubing Back flies 3×15 (20 min) WOD Complete as many rounds and reps as possible in 9 minutes of:20 Thrusters (95/65)20 Pullups20 Burpee Over Barbell