October 2017

 (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, BB mash (forearms, triceps, lats), 5 BB front squats, 5 BB thrusters WOD 1 20 min AMRAP8 Thrusters (95/65)30/25 Calorie Row 5 min recovery (post 20min AMRAP) WOD 2 2 […]

(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 good mornings, 10 pushups, 10 hanging shrugs SOD 3×3^ Deadlift AND 3 x 5 Snatch Balance (<95/<65) WOD 21-15-9BB Hang Power Snatch (95/65)Chest to Bar Pull-ups

(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 ring rows, 10 BB OHP, 10 reverse shrugs… SOD Back Squat: 3 x 10^ AND 3 x 10 Ring Rows (18 min) WOD 3 Rounds for Time: 10 Push Presses

(Mental Toughness / 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 reverse inchworms with 2 push-ups, 5 snatch grip deadlifts, 5 clean width deadlifts, 5 sumo deadlifts WOD 1 4 minutes to accomplish AMRAP:3 Bar Facing Burpee Jump-overs3

(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 SOD EMOM 3 min x 15 min (5 rounds)2 Strict Pull-ups > 4 Chest to Bar > 6 Chin over Bar (as few breaks as possible) and2 pole (50 ft.)

 (Practice / Lactate Threshold 8-12 min)Warm-up: 5 min running clock to complete as much as possible of: 8 pole jog, 10 push-ups, 8 pole jog, 15 tubing back flies, 10 sec chin over bar hold, 15 wall squats SOD 5 x 5^ Back Squats & 3 x 15 GHD Sit-ups (18 min) WOD 9 min

(Practice / OlyNastics)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 MB squat cleans, 5 BB power clean, 5 BB front squats, 5 BB push or split Jerks WOD 5 sets of: 3 Power Cleans > 3 Front Squats > 1 Jerk (185/125) (scale weight as

(Practice / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 8 pole jog, 10 push-ups, 8 pole jog, 10 hanging reverse shrugs, 15 wall squats, 15 tubing back flies… WOD 5 Rounds for Time:20 Wall Balls (20/14) (11/10)300m Run20 Box Jumps (20” for all)20 Ground to Overhead (45/25# plate)Row 25/20

(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 passthrough, 15 sec handstand hold, 5 candlesticks SOD EMO 2 min 1-5 Muscle-ups / or Muscle-up progressions WOD Complete as many rounds as possible in 12 minutes of:16 Cal.

(Competition / 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 plate to chest good mornings (10-15#), 10 BB SOHP, 5 BB lunges/leg SOD 3×5 Tire Flips and 3×2 Rope Climbs WOD 4 Rounds for Time:10 Pendlay Rows (115/75)15