Uncategorized

(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

(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 through, 5 BB snatch grip deadlifts, 5 BB high hip power snatch, 5 PVC OHS SOD 10 min to establish a heavy Squat Snatch SOD 2 

(Competition / 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 MB squat cleans, 5 box step-ups per leg, 10 palm release pushups WOD Three sets for max reps of: 60 seconds of Wall Balls (20/14) (10/9)60 seconds of

 (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