April 2017

(Practice / Gymnastics Focus)Warm-up: Complete 1 round: (10 min)200m Jog10 Leg swings/leg10 Hanging reverse shrugs10 PVC pass through10 PVC good mornings15 Tubing Back flies10 Plate TVWBall mash SOD 5×5 DB Bent Over Row AND 5×5 Tire Flips (15 min) WOD For Time 40-30-20-10Cal RowDB Snatch (50/35)Ab-mat Sit-ups

(Competition / Lactate Threshold 8-12 min)Warm-up: Complete 1 round: (12 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 EMOM 10 minODD: 5 Overhead Squats (135/95) (taken from the floor)Even: 4-6/side of KB single leg Romanian Deadlifts (wt = athletes choice)

(Practice / Metabolic Conditioning)Warm-up: Complete 1 round: (10 min)300m row10-15 PVC pass through10-15 PVC good mornings10 PVC straight legged deadlifts10 V-ups10 Wall squats10 Hanging reverse shrugs WOD For Time: Buy-in 800m Run Then: 21-18-15-12-9-6-3 Russian Kettlebell Swing (70/53)Toes To BarBox Jump Overs (24/20)

(Practice / Phosphogenic 1-10 sec bursts)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 pushups10 BB chest press SOD Bench Press 10-8-6-4-2^ (20 min)*Before the 4 and 2 rep sets, add an extra 15-20% onto the bar and

(Competition / Glycolytic 2-5 min bursts)Warm-up: Complete 1 round: (10 min)…300m Row15 wall squatsPole squat grindBall hip and glute mash10 BB back squats w/ 2 second pause at bottom10-20 sec / arm BB front rack stretch5 BB hang power cleans SOD Back Squat: 10-8-6-4-2^ (25 min) *Before the 4 and 2 rep sets, add an

 (Practice / Lactate Threshold 8-12 min)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)300m row15 wall squats10 PVC Pass through10 PVC Good mornings10 BB Straight legged deadlifts10 BB Regular deadlifts10 Deadlifts at 25% SOD Deadlifts (25 min)1 x 5 70%1 x 1 with 15 sec hold at top 90% off a 4 inch

(Practice / Phosphogenic 1-10 sec bursts)Warm-up: Complete 1 round: (10-12 min)300m row15 Tubing Back Flies15 Tubing Chest flies15 Tubing Torso twists / side15 Tubing Swimmers Strength Set: 18 min to complete a minimum of 3 sets through:8^ Bent-over DB back rows/arm8^ DB Single Arm Floor Chest Press/arm12-15 GHD Sit-ups WOD EMOM: 12 minMin #1: 2

 (Competition / Metabolic Conditioning)Warm-up: Complete 1 round: (10-12 min)500m Row10 GHD sit-ups10 Yoga pushups10 Wall squats30 sec Handstand wall hold WOD 1 20min AMRAP2 Handstand Push-ups2 Mt Climbers / leg2 Box jumps2 V-upsJog 1 inside loop*Increase reps for each exercise by 2 each round WOD 2 TabataTubing Bicep Curls & Tricep Ext (alternate)  

 (Practice / Glycolytic (2-5 min bursts)Warm-up: Complete 1 round for warm-up: (10 min)50 Jump rope10 Push-ups15 Wall squats10 PVC pass through10 Good mornings10 Behind the neck press10 PVC Overhead squat5 BB Hang Power Snatch5 BB Overhead squat SOD EMOM 8 minOdd min: 1 Halting Snatch Grip DL (around 100% of 1RM of snatch) with pauses

(Mental Toughness / Gymnastics Focus)Warm-up: Complete 1 round (10 min)300m row15 Wall squats10 Hanging reverse shrugs10 PVC Pass through10 PVC Behind neck strict pressBB Front rack stretch10 BB Front squats5 BB Thrusters WOD 1 Individual “Jackie” (12 min time cap)1000m Row50 Thrusters (45)30 Kipping Pull-ups 5 min rest (From the final athlete in WOD 1