February 2017

 (Practice / Gymnastics Focus) (go after it)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)50 Single-unders10 Wall Squats10 GHD Sit-ups10 BB OHP10 BB Romanian Deadlifts SOD Handstand Practice: EMOM 10 (In one minute you will complete)2 Wall Walk-ups2 Shoulder Taps (each side)2 Strict wall facing HSPU WOD 12-10-8-6-4-2DB Burpee Deadlifts (50/35)DB Renegade Rows […]

 (Practice / Glycolytic (2-5 min bursts) (recovery day)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)250m Row15 Wall Squats1 Turkish Get-up per side (15-25#)5 Reverse Inchworms w/ pushup3 Tire Flips SOD 3 x 10^ – Sumo Deadlifts and 3 x 10 – Tubing Back Flies (18 min) WOD 1 5 min AMRAP20 Double

(Mental Toughness / Lactate Threshold 8-12 min) (Or 17.1 Make-up)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)…Row 250m10 Wall Squats10 BB Back SquatsBall Mash – Lats / Hips / Glutes (20-30 sec per area)10 BB Front Squats SOD 3 x 10^ – Front Squats (16 min) WOD 3 Rounds for time:20 Unbroken Thrusters

Workout 17.1 For time:10 Dumbbell Snatches15 Burpee Box Jump-overs20 Dumbbell Snatches15 Burpee Box Jump-oversw30 Dumbbell Snatches15 Burpee Box Jump-overs40 Dumbbell Snatches15 Burpee Box Jump-overs50 Dumbbell Snatches15 Burpee Box Jump-overs Time cap: 20 minutes Men’s Weights – Rx- 50# / Scaled- 35#  / Masters- 35# / 24″ Box Women’s Weights – Rx – 35# / Scaled-

(Practice / Metabolic Conditioning)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)Jog down and back (3 poles)10 Traveling Lunge Walks / leg5 Reverse Inchworm with Push-up1 Pole reverse Bear Crawl10 Wall Squats SOD EMOM for 15 minMin #1: 5 Deadlift (70%)Min #2: 10 Burpee to Plate (45#)Min #3: 15 Hollow Rocks WOD For

 (Practice / Glycolytic)Warm-up: Complete 3 rounds for warm-up: (not for time) (15 min)Row 300m15 GHD Hip Extensions15 Wall Squats15 Tubing Back Flies15 Second Wall-Facing Handstand hold WOD 1 4 min AMRAP8 HSPU8 Power Cleans (155/105)8 T2B 4 min Rest WOD 2 4 min AMRAP6 HSPU (deficit 45/25)6 Power Cleans (185/115)6 T2B 4 min Rest WOD

(Practice / Gymnastics Focus)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)Row 250m5 Reverse Inchworm with pushup15 Tubing Back flies15 Tubing Bicep Curls10 Wall Squats SOD Strict Overhead Press – 3 x 3^ and Push Press 2 x 2^ (15 min) WOD 4 Rounds:12 American KBS (70/53)12 Box Jumps (24/20)12 Ring Push-ups12 V-ups

(Practice / Lactate Threshold 8-12 min)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)…250m Row10 Wall Squats w/ pause at bottom10 PVC Pass-thrus10 PVC OHS10 Tubing Back Flies WOD For Time:15 OHS (135/95)15 C2B Pull-ups15 Squat Snatches (135/95)15 C2B Pull-ups15 Front Squats (135/95)15 C2B Pull-ups15 Squat Cleans (135/95)15 C2B Pull-upsJog 1 loop after

(Practice / Phosphogenic 1-10 sec bursts)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)Row 300mBB Overhead Press x 10BB Back Squat x 10BB Straight legged deadlift x 10BB Front Rack StretchBB Front Squat x 10 SOD 1 EMOM for 14 minOdd min: 5^ Pendlay RowsEven min: 1-2^ Weighted Strict Pull-ups (Mod: Chin over

(Mental Toughness / Glycolytic 2-5 min bursts)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min) SOD 3 x 10^ Back Squat AND 3 x 5 Tire Flips (20 min) WOD 6 Rounds for Time:10 Dumbbell Snatch / arm (50/35)6 pole Shuttle Sprint (out and back 1 pole 3x)*Rest 2 minutes between rounds