August 2017

(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 push-ups, 10 reverse hanging shrugs, 15 sec standing skin the cat stretch SOD 1 Every 2 minutes for 12 minOdd: 10 Bench Press (@ 65-70%)Even: 10 Strict Pull-ups […]

(Competition / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 200m run, 10 banded wall squats, 10 banded BB front squats, 10 tubing back flies, 5 box jumps WOD 30 minute AMRAP:10 Thrusters (95/65)10 Box Jumps (24/20)400m Run

(Practice / 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 hang cleans, 5 BB push press WOD For Time:500m Row2 Rounds: 9 Hang Power Cleans (155/105) and 6 S2OH5 Tire Flips Rest 5 min 500m Row2 Rounds: 9

(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, 10 push-ups, 15 sec Handstand hold… SOD  3 x 5^ Strict HSPU AND 3 x 10 GHD Hip Extensions (15 min) WOD For Time:21 Deadlifts (225/155) (minimum of 7 touch

Friday (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, 10 PVC pass through, 15 sec handstand hold, 5 reverse lunges/leg SOD 3×3 Strict OH Press > 3×2 Push Press > 3 x 1 Push or Split Jerk (16-18

Thursday (Competition / OlyNastics)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 PVC pass through, BB arm and lat mash, SOD 3 position squat cleans (15 min to complete 1-3 cycles through the 3 sets focusing on positioning and technique)These should all

(Practice / Glycolytic)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies WOD AMRAP 5:600m Run Buy-In12 Deadlifts (185/135)12 Toes to Bar Rest 5:00 AMRAP 5:400m Run Buy-In9 Deadlifts (225/155)9 Toes to Bar Rest 5:00 AMRAP 5:200m Run Buy-In6 Deadlifts (275/185)6 Toes to Bar

(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 box step-ups (5/leg), 10 WB WOD “Kelly” 5 Rounds for Time:400m Run30 Box Jumps (24/20)30 Wall Balls (20/14#) (10/10 ft.)

(Practice / Lactate Threshold 8-12 min)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 15 tubing back flies, 10 push-ups, 10 BB front squats SOD 3 x 8^ DB Bench Press AND 3 x 10 BB Inverted Back Rows (18 min) WOD 3 Rounds for Time:25/20 Calorie

(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 PVC pass throughs, 10 PVC snatch balance, 10 PVC high hip snatch SOD 1 Every 2 minutes for 20 min:1 BB Snatch (power or squat) > 100m recovery