Uncategorized

(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, 5 BB OHP, 5 BB front squats, 5 BB thrusters SOD EMO the 2 min for 8 min (4 rounds)3^ Thrusters (from the floor) WOD 1 4 min AMRAP5 […]

(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 hanging rev shrugs, 15 sec standing skin the cat stretch… WOD For Time (45 min cap)10 Hand Release Push-ups10 Strict Pull-ups8 Hand Release Push-ups8 Strict Pull-ups6 Hand Release Push-ups6 Strict

(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, BB mash: forearm, tricep, and lat, 10 BB deadlifts, 5 BB thrusters Hero WOD: Andy For Time:25 Thrusters (115/75)50 Box Jumps, (24/20)75 Deadlifts (115/75)1.5-Mile Run75 Deadlifts (115/75)50 Box Jumps (24/20)25 Thrusters

(Competition / OlyNastics)Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 tubing back flies, BB mash: forearm, tricep, and lat, 5 hang squat clean, 5 clean and jerk SOD In 18 minutes, build to a heavy Squat Clean double. WOD 5 Rounds:200m Run30 Double Unders

(Mental Toughness / Glycolytic)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 WB, Ball mash as needed WOD 5 Rounds of a 4 min AMRAP of:500 Meter Row Buy inMax WB (20/14) (10/9) in remaining time. *3 minute rest between each set.

(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, 5 forward lunges / leg, 10 hanging reverse shrugs, 10 sec handstand hold SOD (10 min) 3 x 10 GHD Sit-ups3 x 10 Tubing Back Flies (light tubing) WOD For Time50

(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 OHP, 5 BB front squats… SOD: (18 min) 3 x 6^ Front Squats (65-80+%)3 x 8 Dumbbell Half Kneeling DB Shoulder Press (4/leg) WOD 12 min AMRAP10

(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