June 2017

 (Competition / Glycolytic 2-5 min bursts)Warm-up: 5 min running clock to complete as much as possible of: 200m run, 15 wall squats, 10 tubing single arm OHS/arm, 10 BB bench press SOD 3 x 10^ Bench Press AND 3 x 10 GHD sit-ups (15-16 min) WOD For Time:500m RowRest 2 min4 rounds of 10 DB […]

(Practice / Gymnastics Focus)Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 tubing back flies, 10 banded behind the back teeter totters, 5 lunges / leg SOD 4 sets through the circuit.Standing Dumbbell Shoulder Press x 10 reps (wt = athletes choice)Rest @45 secondsAlternating Forward

(Practice / Lactate Threshold 8-12 min)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5 BB hang power cleans, 10 Russian KBS SOD 3 x 10^ Front Squats AND 3 x 10 DB Bent Over Back Flies WOD 9 min AMRAP7 Power Snatches

(Practice / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 BB deadlifts, 5 pushups SOD 3x (15 min)6^ reps of Deadlift then rest @20 seconds thenMax reps of Ring Push-Ups (Terminate the set once you’re no longer able to maintain

(Practice / Phosphogenic 1-10 sec bursts)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 BB back squats, 10 hanging reverse shrugs, and 5 BB thrusters… SOD Every 2:30, 3 Back Squats at 75-80% for 8 rounds (20 min) Use rest time to add

(Practice / Gymnastics Focus)Warm-up: 5 min running clock to complete as much as possible of: 200m run, 15 wall squats, 10 ring rows, 20 second handstand hold, 15 second standing skin the cat, 5 BB hang squat cleans SOD EMO 90 seconds x 5 rounds (15 min total)Odd min: 2-3 Ring Front LeversEven Min: 3-8

(Mental Toughness / Lactate Threshold 8-12 min)Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 ring rows, 10 push-ups, 5 forward lunges /leg, 10 calf raises, 10 PVC or banded OHS SOD 3 x 6^ BB Overhead Forward Stepping Stationary Lunges (3/leg) AND 3 x

(Practice / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 ring rows, 5 Reverse lunges/leg, 10 Hanging reverse shrugs WOD For Time: (40 min cap)50 Calorie Row50 Deadlifts (185/125)50 Chest-to-Bar Pull-Ups50 Ab-mat Sit-ups50 Thrusters (115/75)50 V-ups500m Run (garage to stairs to fence then

(Competition / OlyNastics)Warm-up: Complete 1 round: (10 min) SOD 3 x 3-5 Skin the Cat AND 5 x 3^ Heaving Snatch Balance WOD 15 min AMRAP: Complete 2 rounds at 10 reps, then increase weight and reduce the reps by 2 for both movements. Once you have gotten to and completed 2 reps of the

(Practice / Glycolytic) Warm-Up: 5 min AMRAP 200m row / 15 wall squats / 10 tubing back flies / 5 bb hang power cleans / 10 Russian KBS SOD Power Clean x 1,1,1,1 (75-80%) (10 sec. rest between attempts) Rest 2 min BB Inverted Back Rows x 8-10 (option to elevate feet) Rest 2 min