January 2017

(Practice / Phosphogenic 1-10 sec bursts)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)Row 300m10 BB Romanian Deadlifts5 Reverse Inchworms with a Push-up10 V-ups SOD Deadlift – 3 x 10^ AND 3 x 15 Tubing back flies (18 min) WOD 15 min EMOM10 sec Box push 1.5x BW > 50 sec rest10 sec […]

(Practice / Metabolic Conditioning)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)50 Single-unders10 Push-ups10 tubing Tricep Kickbacks10 tubing Back Rows10 tubing Back Flies WOD For Time:10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull-ups (RX+ = Ring/Bar Muscle ups)100-200-300-400-500-600-700-800-900-1000m Row*This is a 10 RFT workout. First round is 10 MU + 100m Row. Second round is 9

(Practice / Glycolytic 2-5 min bursts)…Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)200m Row10 Push-ups10 GHD Sit-ups10 Wall Squats10 Sec. Handstand hold SOD Back Squat – 3 x 10^ (15 min) WOD 1 All at once: (14 min needed)For max reps:90 seconds of Shuttle Run (between 2 poles – back and forth)

(Practice / Lactate Threshold (8-12 min)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)Row 200m10 Hang Power Snatch (empty bar)10 V-ups100ft KB Waiters Carry SOD Deadlift – 3 x 10^ & GHD Sit-ups 3 x 15 (22 min) WOD For Time:30 Toes to Bar2 Run loops around the turf/rubber15 Power Snatches (115/80)4 Run

(Practice / Phosphogenic 1-10 sec bursts)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)300m row10 Wall facing squats10 Push-ups10 Sec handstand (facing the wall) SOD 6 Alternating sets of each on the 90 sec (18 min) Set 1: Pendlay Row x 10 (wt= athletes choice)Set 2: DB Bench Press x 10 (wt = athletes

(Competition / Metabolic Conditioning)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)200m row10 empty bar Overhead Press10 GHD sit-ups5 Lateral Skaters (per leg) SOD Strict Overhead Barbell Press – 3 x 10^ (12 min) WOD 17 min AMRAP 10 Abmat sit-ups10 OHS (75/55)10 Lateral Skaters (per leg) (20 total)10 Bar Facing Burpees

(Practice / Glycolytic (2-5 min bursts)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)Jog down and back10 (total) body weight LungesReverse Inchworm with Push-up (1 pole)Bear Crawl (turn around) 1 pole. SOD Every 2 minutes, for 10 minutes (5 sets):16 Forward Walking Lunges (70/53) (8/leg)10 Romanian KB Deadlifts WOD 1 AMRAP 410 Front

(Mental Toughness / Gymnastics Focus)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)200m Row20 Double Unders / High Singles10 Ring Rows10 Push-ups Skill of the Day Bar and Ring Muscle-up Practice (15 min) WOD Chipper (For Time):100 Double Unders / High Singles90 Wall Balls (20/14) (10/9)80 Ring Rows (bent knees and horizontal torso

(Practice / Metabolic Conditioning)Warm-up (10-15 min) WOD 1 Buy In: 2k Row Then, WOD 2 7 Rounds of:8 Hand Stand Push Ups10 Toes to Bar12 Dead Lifts 205/155200ft Run around turf/rubber

(Competition / Phosphogenic 1-10 sec bursts)Warm-up (15 min) SOD 1 Every 3 minutes, for 21 minutes (7 sets):Snatch (Squat snatch is the goal)Sets 1-2 = 3 reps @ 60%Set 3 = 2 reps @ 70%Set 4 = 1 rep @ 80%Set 5 = 1 rep @ 90%Set 6 = 1 rep @ 95%Set 7 =