July 2017

(Practice / OlyNastics)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies SOD EMOM for 12 minutes of:Min 1: 15 V-upsMin 2: 10 Push Presses (135/95)Min 3: 2-5 Muscle-ups (Bar or Ring) OR Mod with 5 Ring Dips and 5 T2B WOD 3 Rounds […]

(Practice / Lactate Threshold 8-12 min)Warm-u(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 forward lunge walks, 10 PVC pass throughs, 5 BB overhead squats… SOD 4 x 4-6^ Pitcher Squat/leg AND 3 x 10 Cone Slider

(Competition / 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 bench press, 10 BB back squats WOD For Time: (complete as much as possible in 45 min)800m Run20 Body weight Bench Press (ladies = ¾ BW)800m Run20 BB Back

(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 SOD 1 5 x 3^ OHS and 3 x 10 Towel close grip Pull-ups (one towel – break-up reps as needed) (*Athletes bring in one bath towel to use

(Practice / Glycolytic)Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 tubing back flies, 10 push-ups, 5 MB squat clean SOD 3 x 10 Back Squat (65-67%) AND 3 x 5/arm DB Straight-legged Sit-up to Shoulder Press (wt= athlete’s choice) (18 min) WOD 1 AMRAP

(Competition / Gymnastics Focus)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 pushups SOD 5×5 Deadlift (@75%) AND 4 attempts at HS walking (goal 1 pole) or 1-2 loops around the plyo box (20 min) WOD 4 Rounds (work

Monday (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… SOD Establish a challenging complex: Deadlift > Hang Power Clean > Front Squat > Hang Squat Clean (16-18 min) WOD 11 Min. AMRAP 200m Run8 KB Sumo-deadlift High

(Competition / OlyNastics)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 3 high hip snatch, 3 hang snatch, 3 OHS, 3 squat snatch SOD For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to

(Practice / Glycolytic, 2-5 min bursts)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 5 BB front squats, 5 BB back squats, 10 handing reverse shrugs, 10 tubing back flies, SOD 3 Sets: (16 min) 3 Front Squats (75%) immediately into 5 Pausing Back Squats (same weight

(Practice / Gymnastics Focus)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 15 second handstand hold, 10 BB push jerk, 10 v-ups SOD 4 sets: (20 min)3-5^ Push Jerks (no heavier than 90%)Rest 1-2 minutesL-Sit hold (accumulate 10-15 sec) (use 2 plyo-boxes or