December 2016

(Practice / Phosphogenic 1-10 sec bursts)Warm-up (15 min) SOD 1 Bench Press – 18 min to establish a heavy 3 reps SOD 2 Front Squat – 18 min to establish a heavy 2 reps

(Competition / Glycolytic 2-5 min bursts)Warm-up (15 min) SOD Every 3 minutes, for 15 minutes (5 sets) of:5 Pendlay Row (wt = athletes choice)5 BB Front Rack Lunges per leg (45/35)5 Dips WOD Teams of two: Alt sets to complete 4 each of: (1 athlete works at a time & other holds a “pet rock”

(Practice / Gymnastics Focus)Warm-up (15 min) SOD Deadlift 6 x 2^ AND GHD Sit-ups 3 x 10 (20 min) WOD AMRAP 124 Ring or Bar Muscle-ups (Mod = Chest to Bar Pull-ups, Mod 2 = Pull-ups)8 Power Snatches (115/80)16 Box Jumps (24/20)

(Practice / Lactate Threshold 8-12 min)Warm-up (15 min) SOD Back Squats 5 x 5^ AND Tubing back flies 3 x 15 (light bands) (22 min) WOD 3 min on 1 min off for 3 rounds (11 min total) 10 Russian KBS (53/35)8 Goblet Squats(53/35)6 Renegade Rows (wt = athletes choice) (1 push-up > row arm

(Mental Toughness / Metabolic Conditioning)Warm-up (15 min)… WOD 5K Row for Time For pacing purposes:  A.1:55/500m pace = 19:10 timeA.2 min/500m pace = 20:00 timeA.2:15/500m pace = 22:30 time Pace Calculator: (http://www.concept2.com/…/train…/calculators/pace-calculator) Post WOD Use the remaining time to work with your coach on a skill of choice.  

(Practice / Glycolytic 2-5 min bursts)Warm-up (15 min) SOD Front Squat – 5 x 5^ (20 min) WOD 1 4 min AMRAP5/arm KB Clean and Jerk (53/35)1 Rope Climb 4 min rest WOD 2 4 min AMRAP25 Double Unders15 Wall Balls (20/14)

(Practice / Gymnastics Focus)Warm-up (15 min) SOD Strict Muscle-ups 5 x 1-3 OR Weighted Dips 5 x 3^ WOD 1 21-15-9Box Jump Overs (24/20)Calorie Row Buy Out: 30 V-ups & 30 HSPU (RX+ = Strict HSPU) (MOD = Deficit Pushups 25/10)

(Competition / Metabolic Conditioning)Warm-up (15 min) WOD “EVA” 5 Rounds for Time: (45 min cap)800m Run30 American KBS (70/53)30 Pull-ups

(Practice / Lactate Threshold 8-12 min)Warm-up (15 min) SOD Deadlift 5 x 6^ (25 min) and Tubing Back Flies 3 x 15 (lite blue or orange only) WOD 3 Rounds:15 Thrusters (95/65)12 Burpees

(Mental Toughness / Phosphogenic 1-10 sec bursts)Warm-up (15 min)…   Skill OD Snatch PVC or Empty BB skill & technique work (10-12 min)All on coach’s cue: (all moving together) High Hip Stand & Shrug x 5 (minimum)High Hip Stand, Shrug and High Pull x 5 (minimum)High Hip Muscle Snatch x 5 (minimum)High Hip Power Snatch