July 2017

 (Practice / OlyNastics)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 10 wall squats, 10 goblet squats, 10 tubing back flies, forearm, tricep and arm pit mash SOD 3 x 10 Back Squat (62.5-70%) AND 3×3 High Hip Squat Clean AND 3 x 3 Hang Squat Clean (95/65 or lighter) […]

(Practice / Glycolytic 2-5 min bursts)Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 10 PVC pass through, 5 wall squats, 5 PVC overhead squats (against the wall), 10 tubing back flies, 10 push-ups… WOD 1 AMRAP 57 Rounds of 3 Power Snatches (105/70) > 6 push-ups > 9

(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, 10 BB deadlifts, 10 BB OHP SOD  4x^: (18 min)5^ reps DeadliftsRest 20 seconds5 reps Split Jerk stance BB OHP (Change lead foot each round & keep the weight

(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, 20 sec KB stationary waiters hold per arm, 10 hanging knees to chest SOD  4x of: (16-18 min)3 Turkish Get-Ups per armRest 90 secondsL-Sit Tuck to Extension x 5-10

(Competition / Glycolytic (2-5 min bursts)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5 ring dips, BB sleeve forearm, tricep and armpit mash, 5 BB front squats, 5 BB power clean With a continuous clock: WOD 1 9-7-5Ring or Bar MUs (Mod:

(Practice / Metabolic Conditioning) *As a reminder, the facility will not be used today except for the 5am class due to the Under Armour photo shoot. All other classes will meet and be held outside today. Bathrooms/Locker rooms will be accessible through the back entrance to the facility. Water and canopy’s will be outside as

(Mental Toughness / Gymnastics Focus)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5-10 ring push-ups, 5 box step-ups per leg, 10 hanging reverse shrugs SOD Death by Back Squats: Complete 1 Back Squat (BW/¾ BW) in min #1, 2 reps in min

(Practice / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 tubing back flies, 10 tubing single arm OHS, 10 plate ground to overhead (25/15) WOD  For Time:70 Lateral BB Hop-overs (over and back = 1)600m Run50 DB Snatch (25/arm) (50/35)400m Run30 Pendlay Rows

(Practice / Gymnastics)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 BB straight legged deadlifts, 10 BB deadlifts, 15 sec handstand hold SOD  EMOM 10 minOdd min: 5 Deadlifts (75%)Even min: 3/Leg of Pistols OR Candlestick Pistols (Mod = Single leg “No

(Competition / Glycolytic)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, BB tricep and lat mash, 5 BB front squats, 5 BB push press, 5 BB thrusters WOD: For time:21 Thrusters (95/65)300m Hard Run(3 minute rest)15 Thrusters (115/75)300m Hard Run(3 minute rest)9 Thrusters