September 2017

(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, 2 slam ball over the shoulders per side, ball mash as needed SOD (15 min) 3 Strict Press into 5 Pausing Front Squats x 4^ WOD For Time:100 Double Unders75 […]

(Competition / 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 through, 5 BB or pvc snatch balance, 5 Hang power snatch, 3 squat snatch. SOD Empty/Light BB or PVC pipe Technique Work: SnatchPair up to video

(Practice / Glycolytic)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 pvc good morning, 5 BB Deadlifts, 5 push-ups WOD 1 AMRAP 5:600m Run Buy-In12 Sumo Deadlifts (155/105)12 Barbell Facing Burpees Rest 5:00 WOD 2 AMRAP 5:400m Run Buy-In9 Sumo Deadlifts (185/135)9

(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 hanging rev shrugs, 10 push-ups SOD 3 x 5 Muscle ups, Muscle up practice, or 3 x 6-10 Ring or Box Dips AND 3 x 15 GHD Hip Extensions (18

(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 back Squats, 5 Hang clean & jerks, 5 power cleans… SOD Back Squat: 3 x 10 (67-70%) (15 min) WOD 3 Rounds for Time:10 Clean and Jerks

(Competition / OlyNastics)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies “Oly Nasty Fifty” 50 Box Jumps (24/20)50 Hang Power Snatch (45/35),50 Step Walking Lunge,50 V-ups50 Push Presses (45/35)50 Hollow Rocks50 Wall Balls (20/14) (10/10)50 Burpees,50 Double Unders

(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 WOD 1 5 min AMRAP200m Run15 Pull-ups15 Box Jumps Rest 3 min WOD 2 5 min AMRAP200m Run12 Pull-ups12 Box Jumps Rest 4 min WOD 3 5 min AMRAP200m

(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 Push-ups, 10 Hanging reverse shrugs, 10 Hollow rocks SOD  3 x 10^ Bench Press AND 3 x 4-6 Strict Toes to Bar (16 min) WOD AMRAP 1210 KB Goblet Squats

(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 PVC Pass throughs, 10 PVC good mornings, 5 BB Deadlifts, 15 Sec Handstand hold SOD 3 sets of each (15 min)Pitcher Squats x 6 reps / leg (RPE

(Mental Toughness / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 20 plate calf raises, ball mash chest, shoulder, back and hips… WOD 8 Rounds for Time: (cap 45 min)400m Run50 Double Unders*Modify Run by alternating Run 400m / Row 500m