September 2017

(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, SOD Half Kneeling DB Shoulder Press 3 x 5^ / knee AND 2 pole Ankle band Lateral Walks/side (15 min) WOD 5 Rounds for Time:15 Wall Balls (20/14) (10/10)15 […]

(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, 1 Turkish get-up SOD EMOM for 8 minutesOdd: Box Push (2x bodyweight for men and 1.75x bodyweight for women)Even: 1 TGU /side WOD 3 Rounds for Time:5 Muscle-ups (Ring or Bar)

(Competition / Lactate Threshold)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 10 wall squats with ankle band at knees (blue or green), 10 tubing back flies, 10 PVC pass throughs, 10 PVC OHS, 5 BB Back squats, 5 BB OHS SOD  Back Squat – 1 x 10 (57%), 3

(Practice / Phosphogenic)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 leg swings/leg, 10 tubing back flies, 10 BB good mornings, 10 BB deadlifts, 5 135/95 deadlifts SOD Deadlift EMO the 3 minSet 1 – 3 reps (0-3 min)Set 2 – 2 reps (3-6 min)Set 3

(Practice / Metabolic Conditioning) 9/11 Remembrance WOD Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5 BB strict press, 5 BB front squats, 5 BB thrusters, 5 KB AKBS For Time:2001 meter Run11 Box Jumps (30/24)11 Thrusters (125/85)11 Chest-to-Bar Pull-Ups (Mods =

(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 SOD  4 x 6-8 DB Bent Over Back Row/arm AND 4 x 20-30 sec GHD Samson Holds (18 min) WOD AMRAP 16 min200m Run10 HSPU10 V-Ups10 DB Snatches (5/arm) REMINDER: There

(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 AMRAP 5400m Run Buy-In12 BB Back Squats (135/95)24 Barbell Lateral Hop Overs Rest 5:00 WOD 2 AMRAP 5300m Run Buy-In9 BB Back Squats (155/105)18 Barbell Lateral Hop

(Practice / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies WOD  For Time: 500m Row5 Rounds of Cindy500m Row5 Rounds of Cindy500m Row5 Rounds of Cindy 1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

(Competition / OlyNastics)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies SOD  10 min EMOMOdd min: Rope Climb (1-2 ascents)Even min: 6 L-seated DB Shoulder Presses WOD 5 Rounds of:10 Clusters (115/75)10 T2B Athletes – on a “Competition” themed day, your goal should

(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 Leg swings / leg, 10 BB deadlifts, 10 WB… SOD Deadlift: 3 x 3^ (70-72% / 75-77% / 82-85%) (18 min) WOD 3 Rounds for Time:15 Deadlifts (60%