Wednesday April 26, 2017

(Practice / Gymnastics Focus)
Warm-up: 400m Run (3-4 min)

SOD & WOD Review

WOD Movements Preparation: 5-7 min
10 Wall squats
Ankle mobility
Banded shoulder and lat stretch
Ball mash
Light DB thrusters

SOD

3x5^ DB Thrusters AND 3 x 12 GHD Sit-ups (15 min)

WOD

For Time:
150 Double Unders

Then

21-15-9 reps for time of:
Pull-ups
WB (20/14) (10/9)

Then

50 Prone (face down) Bench Hip Extensions (hips just hang off bench)

Then

50 Toes to Bar

Time permitting: Post WOD Band work

Tuesday April 25, 2017

(Practice / Lactate Threshold 8-12 min)
Warm-up: 500m Row (3-4 min)

SOD & WOD Review

WOD Movements Preparation: 5-7 min
10 BB Bench Press
10 BB Deadlifts
Ball mash: chest, shoulders, glutes and hamstrings
Add weight to bench and deadlifts

SOD

4 x 5 @ 70-80% Bench Press AND 4 x 3 @ 70-80% Deadlift (20 min)

WOD

AMRAP 10 minutes of:
10 American KB Swings (53/35)
10 V-ups
10 Forward plate hop-ups (45)
*Increase reps by 2 each round

Post WOD: Band work 5 min

Friday April 21, 2017

(Practice / Glycolytic 2-5 min bursts)
Warm-up: Complete 1 round: (10 min)
300m Row
15 Wall squats
Pole squat grind
Ball hip and glute mash
BB Front rack stretch
BB tricep and lat mash
10 BB front squats

SOD

Front Squat: 10-8-6-4-2^ (20 min)
*Before the 4 and 2 rep sets, add an extra 10-20% onto the bar and un-rack the bar, stand tall for 15 seconds, then re-rack the bar, remove the added weight, rest 60-90 seconds, and then do the 4 / 2 reps.

WOD

2 Rounds for time of:
500m Row
21 Plate Ground to overhead (45/25)
12 Pull-ups

*Rest 4 minutes & repeat
Score is total time.

Thursday April 20, 2017

(Practice / Gymnastics Focus)
Warm-up: Complete 1 round: (10 min)
50 jump rope
15-20 Sec standing skin the cat stretch
5 Forward traveling lunges per leg
15 Tubing back flies
15 Tubing chest flies
5 Yoga pushups

SOD

EMOM 10 min:
Min# 1: 1 Legless Rope Climb
Min# 2: 1 Floor/Seated L Hold 20 second hold (one 45 lbs plate under each hand) (mod with higher setup)

WOD

14 min AMRAP
10 KB/DB Rear Stepping Lunges (53/35)
10 Ring Push-ups
10 Suitcase/Bent Knee V-ups

Wednesday April 19, 2017

 (Competition / Metabolic Conditioning)
Warm-up: Complete 1 round: (10 min)
300m Row
10 Wall squats
10 PVC pass through
10 PVC overhead wall squats
10 Hanging reverse shrugs
20 Sec/leg couch and figure 4
10 BB Overhead squats

SOD (10 min)

3 x 6 DB Man Makers (pushup > row > pushup> row > squat clean > thruster)
3 x 12 GHD Hip Extensions

WOD

For Time:

10 * 8 * 6 *4 * 2 *

Body Weight Power Cleans
* = 50 dubs

Then

2 * 4 * 6 * 8 * 10 *

3/4 Body Weight Power Snatch
* = 200m run

Tuesday April 18, 2017

 (Practice / Lactate Threshold 8-12 min)
Warm-up: Complete 1 round: (10 min)
300m Row
10 Leg swings/leg
10 PVC pass through
10 PVC good mornings
10 PVC deadlifts
15 Second handstand hold
10 BB deadlifts

SOD

Deadlift - 1 x 5 65% > 1 x 1 75% > 1 x 5 70% > 1 x 1 80% > 1 x 5 70% > 1 x 1 85%+ (20 min)

WOD

3 RFT:
300m Run
15 Handstand Pushups
12 Deadlifts (225/155)

Monday April 17, 2017

Monday (Practice / Phosphogenic 1-10 sec bursts)

Warm-up: Complete 1 Round (10 min)

300m Row / 15 Wall Squats / Pole Squat Grind (30 seconds) / Ball Hip and Glute mash (45 sec.) / 10 Body weight Pitcher Squats / 10 BB Strict OHP / 5 BB Push Press / 5 BB Push Jerks

SOD

4x5^ / Leg Pitcher Squats (AKA Bulgarian Split Squats) (KB or DB) AND 3 x 10 GHD Sit-ups (18 min)

WOD 1

EMOM for 5 rounds (5 min)
Build to a heavy Push Press (from the rack if needed)

Then transition to WOD 2 (1st Jerk should be at or close to 5th set of PP)

WOD 2

E 90 sec. for 5 rounds (7 min 30 sec)
Build to a heavy Jerk (split or push) (from the rack if needed)

Thursday April 13, 2017

(Competition / Lactate Threshold 8-12 min)
Warm-up: Complete 1 round: (12 min)
300m Row
10 Wall squats
10 PVC pass through
10 PVC overhead wall squats
10 Hanging reverse shrugs
20 Sec/leg couch and figure 4
10 BB Overhead squats

SOD

EMOM 10 min
ODD: 5 Overhead Squats (135/95) (taken from the floor)
Even: 4-6/side of KB single leg Romanian Deadlifts (wt = athletes choice)

WOD

AMRAP 8 minutes of: (get after it)
30 Double Unders
5 Squat Clean and Jerks (185/105)

Tuesday April 11, 2018

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(Practice / Phosphogenic 1-10 sec bursts)
Warm-up: Complete 1 round: (10 min)
50 jump rope
15-20 sec Standing skin the cat stretch
5 Forward traveling lunges per leg
15 Tubing back flies
15 Tubing chest flies
5 Yoga pushups
10 BB chest press

SOD

Bench Press 10-8-6-4-2^ (20 min)
*Before the 4 and 2 rep sets, add an extra 15-20% onto the bar and un-rack the bar, (with spotter) hold the bar in a locked out position for 15 seconds, then re-rack the bar, remove the added weight, rest 60-90 seconds, and then do the 4 / 2 reps.

WOD

Alternating EMOM 18 min (6 cycles through)
Min #1: 2 Pole forward cone seal walk (turf)
Min #2: 5 Speedy bounding broad jumps: land and jump with no pause/hesitation (rubber)
Min #3: 30 second KB double arm 90 degree hold.

Monday April 10, 2017

(Competition / Glycolytic 2-5 min bursts)
Warm-up: Complete 1 round: (10 min)...
300m Row
15 wall squats
Pole squat grind
Ball hip and glute mash
10 BB back squats w/ 2 second pause at bottom
10-20 sec / arm BB front rack stretch
5 BB hang power cleans

SOD

Back Squat: 10-8-6-4-2^ (25 min)

*Before the 4 and 2 rep sets, add an extra 15-20% onto the bar and do 1 walk-away rep and hold the weight for 15 seconds, then re-rack the bar, remove the added weight, rest 60-90 seconds, and then do the 4 / 2 reps.

WOD 1 & 2

AMRAP 4: (Get after it!)
8 Hang Power Cleans 95/65
4 Parallel Facing Burpees bar hop overs

Rest 4 minutes & repeat one more time

*The goal is to have similar scores for WOD 1 and WOD 2.

Friday April 7, 2017

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 (Practice / Lactate Threshold 8-12 min)
Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)
300m row
15 wall squats
10 PVC Pass through
10 PVC Good mornings
10 BB Straight legged deadlifts
10 BB Regular deadlifts
10 Deadlifts at 25%

SOD

Deadlifts (25 min)
1 x 5 70%
1 x 1 with 15 sec hold at top 90% off a 4 inch riser (45# plate) (Max 90 sec rest before next set)
1 x 5 75%
1 x 1 with 15 sec hold at top 92.5% off a 4 inch riser (45# plate) (Max 90 sec rest before next set)
1 x 3 80
1 x 1 with 15 sec hold at top 95% off a 4 inch riser (45# plate) (Max 90 sec rest before next set)
1 x 3 85+

WOD

As Many Rounds as Possible in 10 Minutes:
9 Pendlay Rows (115/75)
7 American Kettlebell Swings (53/35)
5 Forward stepping body weight Lunges / leg
1 Rope Climb

Thursday April 6, 2017

(Practice / Phosphogenic 1-10 sec bursts)
Warm-up: Complete 1 round: (10-12 min)
300m row
15 Tubing Back Flies
15 Tubing Chest flies
15 Tubing Torso twists / side
15 Tubing Swimmers

Strength Set: 18 min to complete a minimum of 3 sets through:
8^ Bent-over DB back rows/arm
8^ DB Single Arm Floor Chest Press/arm
12-15 GHD Sit-ups


WOD

EMOM: 12 min
Min #1: 2 Pole Double Body Weight Box Push (partner with similar ability athletes)
Min #2: 5 Max Distance Burpee Broad Jumps
Min #3: 15-20 Sec chin over bar hold

Wenesday April 5, 2017

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 (Competition / Metabolic Conditioning)
Warm-up: Complete 1 round: (10-12 min)
500m Row
10 GHD sit-ups
10 Yoga pushups
10 Wall squats
30 sec Handstand wall hold

WOD 1

20min AMRAP
2 Handstand Push-ups
2 Mt Climbers / leg
2 Box jumps
2 V-ups
Jog 1 inside loop
*Increase reps for each exercise by 2 each round

WOD 2

Tabata
Tubing Bicep Curls & Tricep Ext (alternate)

 

Tuesday April 4, 2017

 (Practice / Glycolytic (2-5 min bursts)
Warm-up: Complete 1 round for warm-up: (10 min)
50 Jump rope
10 Push-ups
15 Wall squats
10 PVC pass through
10 Good mornings
10 Behind the neck press
10 PVC Overhead squat
5 BB Hang Power Snatch
5 BB Overhead squat

SOD

EMOM 8 min
Odd min: 1 Halting Snatch Grip DL (around 100% of 1RM of snatch) with pauses at mid shin, hang position AND finish in high hip)

Even min: 4 Renegade Rows (RR): RR = DB Row > Push-up > DB Row arm 2 > Push-up (wt = athletes choice)

WOD 1

4 min cap to complete as much as possible:
10 Power/Squat Snatch (115/75)
100 Double Unders
20 WB (20/14) (10/9)

Rest 3 min

WOD 2

4 min cap to complete as much as possible:
8 Power/Squat Snatch (135/85)
100 Double Unders
20 WB

Rest 3 min

WOD 3

4 min cap to complete as much as possible:
6 Power/Squat Snatch (155/95)
100 Double Unders
20 WB

Monday April 3, 2017

(Mental Toughness / Gymnastics Focus)
Warm-up: Complete 1 round (10 min)
300m row
15 Wall squats
10 Hanging reverse shrugs
10 PVC Pass through
10 PVC Behind neck strict press
BB Front rack stretch
10 BB Front squats
5 BB Thrusters

WOD 1

Individual “Jackie” (12 min time cap)
1000m Row
50 Thrusters (45)
30 Kipping Pull-ups

5 min rest (From the final athlete in WOD 1 finishing or the 12 min time cap)

WOD 2

“Paired Jackie”
Work with a partner and repeat “Jackie” and see how much faster the two of you can complete the WOD.

Friday March 31, 2017

(Practice / Metabolic Conditioning)
Warm-up: Complete 1 round for warm-up: (10 min)
Jog down and back
Side shuffle down and back
15 Tubing back flies
5 Yoga pushups
10 Wall squats
Ball mash (upper and lower)

WOD

Alternating On-The-Minute x 21:
Minute 1 – 200 Meter Run
Minute 2 – 15/12 Calorie Row
Minute 3 – 3 Power Snatch (115/75) and Double Unders
(Your WOD score is the total number of double unders completed today)

Post WOD: 8-10min of Mobility: Coach led band work for upper and lower body

Thursday March 30, 2017

(Practice / Phosphogenic 1-10 sec bursts)
Warm-up: Complete 1 round for warm-up: (12 min)
50 jump rope singles
15 Wall Squats
10 PVC Good Mornings
10 Ring Rows
10 GHD Sit-ups
10 BB Straight legged Deadlifts
10 BB Deadlifts
5 Yoga Push-ups
5 Hanging Reverse Shrugs

SOD

30 min to build to a heavy triple of each:
Deadlift (15 min)
Front Squat (15 min)

Post WOD

8-10min of Mobility: Coach led lower body band work.