May 2017

(Practice / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, and 10 push-ups. Skill of the Day and WOD Prep 3 x 10/Side of Bird Dogs AND 2×5 AKBS and 2×5 Abmat Sit-ups (9 min) WOD 50-40-30-20-10 reps for time of:Run (Add […]

(Competition / Phosphogenic 1-10 sec bursts)Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, and 10 push-ups. SOD 4 x 8^/Leg Pitcher Squats (DB or KB wt = athlete’s choice) AND 3 x 3 Skin the Cats on elevated rings (20 min) WOD 15

(Practice / Glycolytic 2-5 min bursts)Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, and 10 push-ups. … SOD Complete as many quality reps without compromising form in 9 minutes:Strict Pull-ups and Strict Ring Dips (Mod w/Bands)Rep Scheme of 1-1-2-2-3-3…If you get up to

(Practice / Lactate Threshold 8-12 min)Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time) SOD EMOM 12 minMin 1: 10 BB or DB Bicep Curls (wt = athlete’s choice)Min 2: 20 Tubing Bent Over Swimmers (bent over, straight arm pull back to hips / using rig’s vertical pole)Min

(Practice / OlyNastics)Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time) SOD 5 x 4^ BB Back rack 20″ Box Step-ups AND 3 x 15 Tubing back flies (16 min) WOD AMRAP 151 Squat Snatch (60% 1RM)1 Rope Climb1 Box push (Body weight for 1 pole)Increase by 1

(Mental Toughness / Metabolic Conditioning)Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time) WOD 30 minute AMRAP of:600m Run (400 + 200 routes)75ft Plate Overhead Walking Lunges (45/25) (If you put it down during the 75ft walk, you must do 10 burpees before picking it back up)25 Bent

(Practice / Glycolytic (2-5 min bursts)Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time) WOD Part 1 5 minute AMRAP400m Row9 Body weight Deadlifts21 Box Jumps (24/20) Rest 3 min – adjust weight WOD Part 2 5 minute AMRAP300m Row7 1.25x Body weight Deadlifts15 Box Jumps (24/20) Rest

(Competition / Gymnastics Focus)Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time)… SOD Establish a challenging Bear Complex in 15 minComplex =1 of each: Deadlift > Hang Clean > Front Squat > S2OH > Back Squat > S2OH (All separate movements / No Bleeding skills together) WOD “Nasty

(Practice / Metabolic Conditioning)Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time) SOD 5 x 3^ Overhead Squats w/ 2 sec pause at bottom (Taken from the rack or floor) (18 min) WOD For Time:50/40 Push-Ups400m Run50ft DB/KB Goblet forward stepping Lunges (53/35)400m Run50/40 Push-Ups400m Run50ft DB/KB Goblet

(Practice / Phosphogenic)Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time) SOD EMOM 20 minOdd: 6 Front Squats (155/105) (From the floor – facing the racks)Even: 3 Max Distance / Effort Broad Jumps (5+ seconds rest between each jump) WOD 4 sets of: (All following the clock together)30