November 2017

(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 deadlifts, 5 BB high hip cleans, 5 BB hang cleans, 5 BB jerks, 5 BB clean and jerks SOD Front Squat 1 x 10 (60-62%), 1 x […]

(Practice / OlyNastics)Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, jog down and back 2x, 5 fwd, backward, and lateral lungs/leg, 10 tubing back flies, 10 PVC pass through, 5 PVC power snatch, 5 PVC squat snatch SOD Weighted Pull up 5×3 and Weighted Box 4×3 pole SPRINT

(Competition / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 10 wall squats, 10 MB squat cleans, 10 tubing back flies, 10 Hanging reverse shrugs, 10 AKBS (20-26#) WOD 4 Rounds for Time:21 Wall Balls (20/14) (10/10)18 American KBS (53/35)15 T2B400m Run 5 min rest WOD 2 Not

(Practice / Glycolytic (2-5 min bursts)Warm-up: 5 min running clock to complete as much as possible of: Jog out and back 3x, 15 wall squats, 10 leg swings, 10 BB good mornings, 10 BB deadlifts, 10 push-ups, 15 sec handstand hold, 5 box step-ups /leg WOD 1 5 min AMRAP5 Deadlifts (225/155)10 Box Jumps (24/20)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, 10 PVC pass through, 5 PVC power snatch, 5 PVC OHS, 10 Hanging reverse shrugs, 3-5 pull-ups (MOD = 3-5 jumping pull-ups)… SOD 3 x 5 Tire Flips (turf) AND 3

(Practice / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: jog down and back, 10 air squats, jog down and back, 10 push-ups, jog down and back, sit-ups WOD For Time: (40 min time cap)20 Front Squats 155/105800m Run5 Rope Climbs600m Run50 DB Snatches (50/35) (total)400m Run5 Rope Climbs600m Run20

(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 PVC pass through, 10 behind the neck PVC press, 5 PVC push press, 5 PVC jerks, 5 BB OHP, 5 BB push press, 5 BB jerks SOD: (20 min) Overhead Press –

(Competition / Glycolytic)Warm-up: 5 min running clock to complete as much as possible of: Jog down and back, 10 MB squat cleans, jog down and back 10 MB to chest good mornings, jog down and back 10 tubing back flies WOD In teams of two, partners alternate whole sets to complete 5 sets for each

(Practice / Gymnastics Focus)Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 10 PVC pass through, 15 wall squats, 5-10 strict pull-ups (banded if needed) SkillWOD: Take 15 minutes and practice gymnastics skills of your choice: Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips,

(Practice / Lactate Threshold 8-12 min)Warm-up: 5 min running clock to complete as much as possible of: jog down and back, 10 push-ups, jog down and back, 5-10 pull-ups (banded if needed), jog down and back 10 air squats, 10 BB back squats… SOD  Back Squats 1 x 10 (60-62%), 1 x 5 (72-75%), 1