Friday November 17, 2017

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(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 5 (72-75%), 1 x 10 (65-67%), 1 x 5 (77-82%), 1 x 10 (70%) (25 min)

WOD

2x for Time:
30/25 Cal Row
25 V-ups
20 Clean and Jerk (115/85)

Tuesday November 14, 2017

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(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 AMRAP
5 Deadlifts (225/155)
10 Box Jumps (24/20)
15 HSPU

Rest 5 min.

WOD 2

5 min AMRAP
5 Box Jumps (30/24)
10 HSPU
15 Deadlifts (135/95)

Rest 5 min.

WOD 3

5 min AMRAP
5 HSPU (deficit 45/25)
10 Deadlifts (155/105)
15 Box Jumps

Monday November 13, 2017

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(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 x 2 Turkish Get-ups /arm (rubber)

WOD

15min AMRAP
1 Power Snatch (95/65)
5 OHS
7 Back Squats

Then,

1 Muscle-up OR 1 Banded Muscle-up OR 1 Strict pull-up
2 Chest to Bar Pull-ups (Mod ex. = chin over bar)
3 Chin over Bar Pull-ups (Mod ex. = jumping)

1 Round = Completing all the BB movements and then pull-ups

Thursday November 9, 2017

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(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 – 3x3
Push Press – 3x2
Split/Push Jerk – Heavy Singles for remaining time

WOD

6 min AMRAP
6 Muscle-ups (Mods: 12 ring dips or 20 narrow grip push-ups)
9 Overhead Squats (135/95)

Wednesday November 8, 2017

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(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 athlete of:

400 Meter Run
20 Wall Ball Shots (20/14 lbs)
10 Unbroken Deadlifts (@65% 1RM)

Your rest is the time it takes your partner to complete their set.

Your goal while working is to push at a high intensity while maintaining ideal form and technique.

Tuesday November 7, 2017

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(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, Dubs, etc. One method is to choose three exercise and perform a skill set. For example:

“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5 Meters
Pistols x 3-5 reps each leg”

WOD

Tabata These: (4 min each)
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises. Rest 1 min between each tabata set.
1. Skin the cat (high or low rings)
2. Tubing Swimmers
3. Side Planks (4 sets/side)
4. Dubs / High Singles
Score = lowest score for each skill/movement

Monday November 6, 2017

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(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 x 10 (65-67%), 1 x 5 (77-82%), 1 x 10 (70%) (25 min)

WOD

For Time:
50 Pushups
40 AKBS (53/35)
30 Box Jumps (24/20)
20 Lateral Burpees over bar
10 Squat Snatch (95/65)(RX 50+ 75/60)

Friday November 3, 2017

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(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 

EMOM: 1 Squat Snatch 65% of SOD 1 for 8 min

WOD

Tabata This: 8 rounds

Hollow Rocks

Thursday November 2, 2017

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(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 Rest
60 seconds of Power Cleans (135/95)
60 seconds of Rest
60 seconds of Box Jumps (24/20)
60 seconds of Rest
60 seconds of BB Floor Press (135/95)
60 seconds of Rest

Friday October 27, 2017

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(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-overs
3 Snatch Grip Deadlifts (185/135)
6 Bar Facing Burpee Jump-overs
6 Snatch Grip Deadlifts
9 Bar Facing Burpee Jump-overs
9 Snatch Grip Deadlifts
Etc.

Rest 4 min

WOD 2: Clean width (regular) deadlifts, same format as above. Start back at 3 reps.
WOD 3: Sumo deadlifts, same format s above. Start back at 3 reps.
WOD 4: 2 min max Double Unders

Thursday October 26, 2017

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(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) and
2 pole (50 ft.) Body Weight Pox Push

WOD

12 min AMRAP:
3 HSPU (MOD = Pad & plates, HS holds (20 sec each set), Pike Push-ups)
Rope Climb
200m Run
*Increase HSPU reps by 3 each round.

Tuesday October 24, 2017

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(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 needed)
1 minute minimum rest after each set.
*Bar taken from the floor.*

3 min rest after 5th set:

Then,

10, 8, 6, 4, 2 of:
Squat Cleans (115/75)
Toes 2 Bar

*Score is final time.