Tuesday June 27, 2017

(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, 10 BB deadlifts, 5 pushups

SOD

3x (15 min)
6^ reps of Deadlift then rest @20 seconds then
Max reps of Ring Push-Ups (Terminate the set once you’re no longer able to maintain your tempo or technique)
Rest 2 minutes and adjust BB weight

WOD

Five Rounds For Time of:
400m Run
20 Wall Balls (20/14) (10/9)

Monday June 26, 2017

(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 BB back squats, 10 hanging reverse shrugs, and 5 BB thrusters...

SOD

Every 2:30, 3 Back Squats at 75-80% for 8 rounds (20 min)

Use rest time to add weight as needed and mobilize for WOD.

WOD

Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters (96/65)
5 Pull-Ups
7 Russian Kettlebell Swings (53/35)

Friday June 23, 2017

(Practice / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 200m run, 15 wall squats, 10 ring rows, 20 second handstand hold, 15 second standing skin the cat, 5 BB hang squat cleans

SOD

EMO 90 seconds x 5 rounds (15 min total)
Odd min: 2-3 Ring Front Levers
Even Min: 3-8 Handstand Push-ups or 10-25 Foot Handstand Walking practice
 

WOD

2 minutes on 2 minutes rest x 5 rounds (20 min total)
3 Hang Squat Cleans (135/95)
6 Shoulder to Overhead (135/95)
9 Front Squats (135/95)
After 9th FS - transition into max reps of WB (20/14) (10/9) for the remaining time of the 2 minutes.

*Choose a BB weight you can go unbroken with. (at least for the 3 HC and 6 S2OH)

Thursday June 22, 2017

(Mental Toughness / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 ring rows, 10 push-ups, 5 forward lunges /leg, 10 calf raises, 10 PVC or banded OHS

SOD

3 x 6^ BB Overhead Forward Stepping Stationary Lunges (3/leg) AND 3 x 15 GHD Hip Extensions (16-18 min)

WOD

For max reps: (12 minutes total)
1 minute of Double Unders
1 minute of Sumo Deadlift High Pull (75/55)
2 minutes of Double Unders
2 minutes of Sumo Deadlift High Pull (75/55)
3 minutes of Double Unders
3 minutes of Sumo Deadlift High Pull (75/55)

30 sec rest after each work-set to tabulate score.

*score 1 = total dub reps AND score 2 = total SDHP

Wednesday June 21, 2017

(Practice / Metabolic Conditioning)
Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 ring rows, 5 Reverse lunges/leg, 10 Hanging reverse shrugs

WOD

For Time: (40 min cap)
50 Calorie Row
50 Deadlifts (185/125)
50 Chest-to-Bar Pull-Ups
50 Ab-mat Sit-ups
50 Thrusters (115/75)
50 V-ups
500m Run (garage to stairs to fence then inside turf loop)
50 Body weight Forward Stepping Lunges
50 Chest to Ab-mat Push-ups

Tuesday June 20, 2017

(Competition / OlyNastics)
Warm-up: Complete 1 round: (10 min)

SOD

3 x 3-5 Skin the Cat AND 5 x 3^ Heaving Snatch Balance

WOD

15 min AMRAP: Complete 2 rounds at 10 reps, then increase weight and reduce the reps by 2 for both movements. Once you have gotten to and completed 2 reps of the snatch and dips, go back up the ladder beginning with 4 reps of each until 15 minutes has passed.

10 BB Power or Squat Snatch (10 @60%, 8 @70%, 6 @80%, 4 @85% and 2 @90%)
10 Ring Dips

Monday June 19, 2017

(Practice / Glycolytic)

Warm-Up: 5 min AMRAP

200m row / 15 wall squats / 10 tubing back flies / 5 bb hang power cleans / 10 Russian KBS

SOD

Power Clean x 1,1,1,1 (75-80%) (10 sec. rest between attempts)

Rest 2 min

BB Inverted Back Rows x 8-10 (option to elevate feet)

Rest 2 min

WOD

For max reps:

2 min of Box Jump Overs (24/20)

2 min rest

2 min of Burpees

2 min rest

2 min of Wall Balls (20/14) (10 ft./9 ft.)

2 min rest

2 min of American KBS (53/35)

Friday June 16, 2017

(Practice / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 400m run, 15 wall squats, 10 ring rows, 5 Reverse lunges/leg, 10 Hanging reverse shrugs

SOD

EMOM
5 Back Squats (75%)
5-7/arm Bent-over DB Back Row (wt = athletes choice)

WOD

12 minute AMRAP
10 Hang Power Cleans (115/85)
10 Alt. Front Rack Reverse Stepping Lunges (115/85)
20 Chest-to-bar Pull-ups

Thursday June 15, 2017

(Competition / Metabolic Conditioning)
Warm-up: 5 min running clock to complete as much as possible of: 300m run, 15 wall squats, 10 ring rows, 20 second handstand hold, 10 BB OHP, 10 Pendlay rows

SOD

EMOM for 8 min.
Odd min: 20 Wall Balls (20/14)
Even min: 8 Pendlay Rows (115/75)

WOD

For Time:
1600m Run (Derby and back)
Recover 3 min
800m Run (Neighborhood loop)
Recover 3 min
400m Run (Leavitt pole and back)

Wednesday June 14, 2017

(Practice / Phosphogenic 1-10 sec bursts)
Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 15 tubing back flies, 10 PVC or Banded OHS, 5 BB high hip squat snatches, 5 BB high hip squat cleans

SOD 1

Take 15-20 minutes to build to today’s heavy Squat Clean.

SOD 2

Take 15-20 minutes to build to today’s heavy Jerk. (from the rack)

Tuesday June 13, 2017

(Practice / Glycolytic
Warm-up: 5 min running clock to complete as much as possible of: 400m run, 15 wall squats, 10 ring rows, 10 BB deadlifts, 10 BB S2OH

WOD 1

6 min AMRAP
200m Run
10 Box Jumps (24/20)
5 Deadlifts (275/185)

Rest 3 min (adjust BB weight)

WOD 2

6 min AMRAP
40 Double Unders
10 Slam Ball up and overs (5/shoulder)
5 S2OH (135/95)

Rest 3 min

WOD 3

6 min AMRAP
200m Row
10 Ab-mat Sit-ups
5 Bar facing Burpee jump-overs

Rest 3 min

WOD 4

6 min AMRAP
20 Lateral BB jump-overs (over and back = 1 rep)
10 MB Squat Cleans (20/14)
5 MB Push-ups (hands on ball)

Monday June 12, 2017

(Practice / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 400m run, 15 wall squats, 10 ring rows, 10 push-ups, 10 PVC or Banded OHS...

SOD (18 min)

4 x 6-8 reps Pitcher/Bulgarian Split Squat / leg
4 x 15-20 Bench Heel Drives (face down / leg hyperextensions)

WOD

15 min AMRAP
5 Man Makers (45-55#/25-35#)
10 V-ups
10 DB Single arm Overhead Squats (5/arm)
1 Rope Climb

*One rep of the Man Maker =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
DB Squat Clean & Jerk or DB Clean > FS > S2OH

Friday June 9, 2017

(Practice / Metabolic Conditioning)
Warm-up: 5 min running clock to complete as much as possible of: 400m run, 15 wall squats, 10 ring rows, 10 PVC or Band OHS & 5 BB High Hip Power Snatches

SOD

15 minutes to build to a challenging Squat Snatch.

WOD

For Time:
30 Toes to Bar
400m Run
15 Squat Snatches (60% of SOD)
800m Run
15 Squat Snatches (60% of SOD)
400m Run
30 Toes to Bar

Thursday June 8, 2017

(Competition / OlyNastics)
Warm-up: 5 min running clock to complete as much as possible of: 400m run, 15 wall squats, 10 ring rows, 10 PVC or Band OHS & 5 BB Thrusters

SOD

3 x 10^ Front Squats & 2 x 60 sec Plank hold and 2 sets of side plank holds per side (30 sec /side) (16-18 min)

WOD

Complete 100 Burpees for time
*Every minute on the minute you complete 3 Thrusters (135/95) including the very first minute.

Wednesday June 7, 2017

(Practice / Glycolytic)
Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, 10 PVC Behind the neck OHP, and 5 handstand kick-ups to 5 sec hold

SOD

5 x 4^ Back Squat w/ 2 Sec Pause at bottom & 3 x 15-20 Tubing Torso Twists/side (20 min)

WOD

3 Rounds For Time of:
800m Row
4 pole 45# (metal) plate push (1 pole out and back 2x on turf)
2 Plyobox Pike Walk-arounds (1 each direction)
2 Min rest

Tuesday June 8, 2017

(Practice / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 BB deadlifts & 15 tubing back flies

SOD

Deadlift 5 x 5^ AND 5 x 15 sec Ring Row Hold (chest to ring hold) (18-20 min)

WOD

30-24-18 reps (total) of:
Box Step-ups, 24"/20" (50/35)

15-12-9 reps of:
BB Strict Overhead Press (115/70)

4-3-2 reps of:
Strict Ring Muscle-up OR Strict Chest to Bar Pull-up

*Start the clock & do 30 step-ups, 15 press, 4 M-up/C2B, then 24 step-ups, etc.

Monday June 5, 2017

(Practice / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 300m run, 15 wall squats, 10 ring rows, 10 push-ups, 5 BB deadlifts and 5 Front squats...

SOD

3 x 150ft^ Farmers Carry (4 poles) & 3 x 6^ Single Arm DB Bench Press (16-18 min)

WOD

3 Rounds For Time:
50 Single leg single-unders (100 total)
40 Wall Balls (20/14) (10/9)
3 Clean & Jerks (205/125)
*Single unders are minimum sets of 10 at a time/leg.

Wednesday May 31, 2017

(Practice / Gymnastics Focus)
5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, and 10 BB straight legged deadlifts

SOD

Back Squat - 1 x 3 (65 %) > 1 x 3 (70%) > 1 x 3 (75%) > 1 x 5 (70%) 1 x 5 (75%) (18-20 min)

WOD

2 Rounds For Time:
12 Deadlifts 205/145
1 Rope Climb
9 Power Cleans 185/125
1 Rope Climb
6 Push Jerks 155/105
1 Rope Climb