April 2017

(Practice / Olynastsics)Warm-up: 500m Row (3-4 min) SOD & WOD Review Skill OD: Bar Muscle-up review and practice AND Handstand Walking Review and Practice WOD 5 Rounds for Time:4 Clean & Jerks (205/115)6 Bar Muscle-ups40-ft. Handstand Walk Muscle-up Mod 1 = 1 Jumping bar muscle-ups or Banded M-ups = 1 M-upMuscle-up Mod 2 = 1 […]

(Mental Toughness / Glycolytic 2-5 min bursts)Warm-up: 400m Run (3-4 min) SOD & WOD Review WOD Movements Preparation: 5 minPVC Pass throughPlate TVWLight DB OHPBB strict press SOD Seated DB Press 3 x 5^ THEN 3 x 3^ BB Standing Strict Overhead Press (15-18 min) WOD AMRAP 300m Hard Run to a 3 pole (75ft.) body

(Practice / Gymnastics Focus)Warm-up: 400m Run (3-4 min) SOD & WOD Review WOD Movements Preparation: 5-7 min10 Wall squatsAnkle mobilityBanded shoulder and lat stretchBall mashLight DB thrusters SOD 3×5^ DB Thrusters AND 3 x 12 GHD Sit-ups (15 min) WOD For Time:150 Double Unders Then 21-15-9 reps for time of:Pull-upsWB (20/14) (10/9) Then 50 Prone

(Practice / Lactate Threshold 8-12 min)Warm-up: 500m Row (3-4 min) SOD & WOD Review WOD Movements Preparation: 5-7 min10 BB Bench Press10 BB DeadliftsBall mash: chest, shoulders, glutes and hamstringsAdd weight to bench and deadlifts SOD 4 x 5 @ 70-80% Bench Press AND 4 x 3 @ 70-80% Deadlift (20 min) WOD AMRAP 10

(Competition/ Metabolic Conditioning)Warm-up: 500m Row (3-4 min) WOD Overview at board WOD Movements Preparation: 5-7 min WOD Squat Run Squat

(Practice / Glycolytic 2-5 min bursts)Warm-up: Complete 1 round: (10 min)300m Row15 Wall squatsPole squat grindBall hip and glute mashBB Front rack stretchBB tricep and lat mash10 BB front squats SOD Front Squat: 10-8-6-4-2^ (20 min)*Before the 4 and 2 rep sets, add an extra 10-20% onto the bar and un-rack the bar, stand tall

(Practice / Gymnastics Focus)Warm-up: Complete 1 round: (10 min)50 jump rope15-20 Sec standing skin the cat stretch5 Forward traveling lunges per leg15 Tubing back flies15 Tubing chest flies5 Yoga pushups SOD EMOM 10 min:Min# 1: 1 Legless Rope ClimbMin# 2: 1 Floor/Seated L Hold 20 second hold (one 45 lbs plate under each hand) (mod

 (Competition / Metabolic Conditioning)Warm-up: Complete 1 round: (10 min)300m Row10 Wall squats10 PVC pass through10 PVC overhead wall squats10 Hanging reverse shrugs20 Sec/leg couch and figure 410 BB Overhead squats SOD (10 min) 3 x 6 DB Man Makers (pushup > row > pushup> row > squat clean > thruster)3 x 12 GHD Hip Extensions

 (Practice / Lactate Threshold 8-12 min)Warm-up: Complete 1 round: (10 min)300m Row10 Leg swings/leg10 PVC pass through10 PVC good mornings10 PVC deadlifts15 Second handstand hold10 BB deadlifts SOD Deadlift – 1 x 5 65% > 1 x 1 75% > 1 x 5 70% > 1 x 1 80% > 1 x 5 70% >

Monday (Practice / Phosphogenic 1-10 sec bursts) Warm-up: Complete 1 Round (10 min) 300m Row / 15 Wall Squats / Pole Squat Grind (30 seconds) / Ball Hip and Glute mash (45 sec.) / 10 Body weight Pitcher Squats / 10 BB Strict OHP / 5 BB Push Press / 5 BB Push Jerks SOD