June 2017

(Practice / Lactate Threshold 8-12 min)Warm-up: 5 min running clock to complete as much as possible of: 400m run, 15 wall squats, 10 ring rows, 5 Reverse lunges/leg, 10 Hanging reverse shrugs SOD EMOM5 Back Squats (75%)5-7/arm Bent-over DB Back Row (wt = athletes choice) WOD 12 minute AMRAP10 Hang Power Cleans (115/85)10 Alt. Front […]

(Competition / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 300m run, 15 wall squats, 10 ring rows, 20 second handstand hold, 10 BB OHP, 10 Pendlay rows SOD EMOM for 8 min.Odd min: 20 Wall Balls (20/14)Even min: 8 Pendlay Rows (115/75) WOD For Time:1600m Run (Derby and back)Recover

(Practice / Phosphogenic 1-10 sec bursts)Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 15 tubing back flies, 10 PVC or Banded OHS, 5 BB high hip squat snatches, 5 BB high hip squat cleans SOD 1 Take 15-20 minutes to build to today’s heavy Squat Clean.

(Practice / GlycolyticWarm-up: 5 min running clock to complete as much as possible of: 400m run, 15 wall squats, 10 ring rows, 10 BB deadlifts, 10 BB S2OH WOD 1 6 min AMRAP200m Run10 Box Jumps (24/20)5 Deadlifts (275/185) Rest 3 min (adjust BB weight) WOD 2 6 min AMRAP40 Double Unders10 Slam Ball up

(Practice / Gymnastics Focus)Warm-up: 5 min running clock to complete as much as possible of: 400m run, 15 wall squats, 10 ring rows, 10 push-ups, 10 PVC or Banded OHS… SOD (18 min) 4 x 6-8 reps Pitcher/Bulgarian Split Squat / leg4 x 15-20 Bench Heel Drives (face down / leg hyperextensions) WOD 15 min

(Practice / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 400m run, 15 wall squats, 10 ring rows, 10 PVC or Band OHS & 5 BB High Hip Power Snatches SOD 15 minutes to build to a challenging Squat Snatch. WOD For Time:30 Toes to Bar400m Run15 Squat Snatches (60%

(Competition / OlyNastics)Warm-up: 5 min running clock to complete as much as possible of: 400m run, 15 wall squats, 10 ring rows, 10 PVC or Band OHS & 5 BB Thrusters SOD 3 x 10^ Front Squats & 2 x 60 sec Plank hold and 2 sets of side plank holds per side (30 sec

(Practice / Glycolytic)Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, 10 PVC Behind the neck OHP, and 5 handstand kick-ups to 5 sec hold SOD 5 x 4^ Back Squat w/ 2 Sec Pause at bottom & 3 x 15-20 Tubing Torso Twists/side

(Practice / Gymnastics Focus)Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 BB deadlifts & 15 tubing back flies SOD Deadlift 5 x 5^ AND 5 x 15 sec Ring Row Hold (chest to ring hold) (18-20 min) WOD 30-24-18 reps (total) of:Box Step-ups, 24″/20″ (50/35)

(Practice / Lactate Threshold 8-12 min)Warm-up: 5 min running clock to complete as much as possible of: 300m run, 15 wall squats, 10 ring rows, 10 push-ups, 5 BB deadlifts and 5 Front squats… SOD 3 x 150ft^ Farmers Carry (4 poles) & 3 x 6^ Single Arm DB Bench Press (16-18 min) WOD 3