Uncategorized

(Practice / Lactate Threshold 8-12 min) Warm-up (15 min) SOD Pull-ups – 5 x 3^ (15 min) WOD 3 Rounds For Time: 500m Row12 Push Press (115/75)21 Mountain Climbers Per Leg

(Practice / Phosphogenic 1-10 sec bursts)  Warm-up (15 min) SOD  Back and Overhead Squats: 4 x 7 Back Squats right into 1 Overhead Squat ^ (18 min) WOD  EMOM for 16 min:Min #1: 1 Power Snatch > 1 Hang Power Snatch and 1 Hang Squat SnatchMin #2: 12 Hollow RocksMin #3: 1-2x: 1 Power Clean

(Competition / Metabolic Conditioning) Warm-up (15 min) WOD 5 Rounds for Time: 150m Run out (with WB on set# 1) to garage wall20 Wallball (20/14) (at the garage)150m Run back (bring WB back on final round ONLY)20 Box Jumps (24/20)20 Russian KB Swings (53/35)

(Practice / Glycolytic) Warm-up (15 min) SOD Front Squat – 5 x 5^ (20 min) WOD 1 4 minute AMRAP:3 Sumo Deadlift High Pulls (135/95)6 Palm Release Push-ups9 Air Squats12 Deadlifts (135/95) Rest 3 min WOD 2 5 minute AMRAP:50 6 inch Hurdle or Cone Hop Overs (25/side)5 Thrusters (135/95)10 V-ups

(Mental Toughness / Gymnastics)  Warm-up (15 min) WOD  AMRAP 30 Minutes 3 Rounds:-5 Pull-ups-10 Burpees-15 Ab-mat Sit-upsThen800m Run (Complete 3 rounds of the 5-10-15 then run 800m. After the 800m, go back to the 3 rounds of 5-10-15, then run 800m. Continue pattern for 30 min.)

(Practice / Metabolic Conditioning) Warm-up (15 min) SOD Back Squat – 3 x 8^ (15 min) WOD For Time:600 Meter Run, 60 Calorie Row, 60 Air Squats400 Meter Run, 40 Calorie Row, 40 Air Squats200 Meter Run, 20 Calorie Row, 20 Air Squats

(Competition / Phosphogenic 1-10 sec bursts)   Warm-up (15 min)  SOD Overhead Squat – 5 x 3^ (20 min)  WOD EMOM 12Min #1: 10 KB Goblet Squats (53/35)Min #2: 10 Toes to BarMin #3: 10 Pendlay Rows (115-75)  30 second cap each minute/round.

(Practice / Glycolytic) Warm-up (15 min) SOD Bench Press 5 x 5^ & DB Back Rows 3 x 8^ (18 min) WOD For Time:800m Run–2 min Rest–60 Forward OR Rear Stepping Stationary Lunges–2 min Rest–40 Deadlifts (45%)

(Competition / Gymnastics Focus) Warm-up (15 min) WOD AMRAP in 30 Minutes:50 Wallballs (20/14)50 Double Unders40 Box Jumps (24/20)40 Knees to Chest30 Pull-Ups30 Burpees20 Cleans (135/75)20 Jerks (135/75)10 Snatches (135/75)10 Muscle-Ups (Mod = 10 Ring Dips)

(Practice / Lactate Threshold 8-12 min)  Warm-up (15 min) SOD  Front Squat – 5 x 5^ (1st set @ 65%) WOD  For Time:Buy In: 400m Run 21 Thrusters (95/65) & 30 Double Unders15 Thrusters & 40 Double Unders9 Thrusters & 50 Double Unders Buy Out: 400m Run