Monday, June 25, 2018

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(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 200m jog, 5 push-ups, 5 MB squat cleans, 5 v-ups, 5 box jumps/step-ups, 10 BB deadlifts, 5 DB hang cleans

SOD

6 min EMOM:
7 Deficit Push-ups (45/25)
7 MB Squat Cleans
*Perform Pushups and MB Cleans in the same minute.
*Scale up to 9 and 9 if desired, only if the 14 reps can be completed within 30 seconds each minute.

WOD

2 Rounds for Max Reps: 1 minute at each station w/ 2 min rest between exercises: (28 min total)
V-ups
Box Jumps (24/20) (50+ 20/18 blue mat))
Deadlifts (155/105) (50+ 115/85)
Russian Twists 25lb (50+ 15) bumper plate
Dumbbell Hang Cleans (50/35) (50+ 35/25) (in each hand)

Friday, June 22, 2018

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(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 10 push-ups, 30 sec row, 5 push-ups, 30 sec PVC pass thru, 30 sec power snatch into OHS, 5 BB power snatch, 5 BB squat snatch

WOD

18 min of work
15 Burpees over erg
40/30 Calorie Row (RX 50+ & mod: 30/20 / step-overs)
15 Burpees over erg
40/30 Calorie Row
15 burpees over erg

Then, with remaining time… Establish a heavy 1 rep snatch (power, squat, or split).

Score: your finish time for the row/burpee portion and your final successful snatch lift

Post WOD

3x not for time
15 Tubing torso twists / side
10 DB or BB bicep curls
15 GHD Back extensions
Rest as needed between sets.

Thursday, June 21, 2018

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(Practice / Phosphogenic 1-10 sec bursts)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec leg swings/leg, 20 sec inchworm walkout w/ pushup, 20 sec/arm RKBS, 20 sec/arm KB overhead hold

SOD

5 sets of: (20 min)
1 Legless Rope Climb (Mod: Climb w/legs & technique work OR Weighted tire pulls)
3 Tire Flips
2 Turkish Get-ups / side

WOD 1

Partner Box push Tabata / 8 rounds total per team (4 min)
Partner 1 sits on box: Push partner 2 for 20 sec then switch during the 10 sec rest
Score: 1 pole = 1 rep so total polls competed/reached is your team score

Rest 3 min

WOD 2

Partner front squat Tabata / 8 rounds total (4 min)
Partner 1 AMRAP front squat for 20 sec while P2 rests, 10 sec to rack and switch (BB can be taken from floor if needed)
Score: total reps completed

Weight options:
(RX 135/95) (Mods: 115/75, 95/65)
(RX 50+ 95/65) (Mod: 75/55)

Rest 2 min

WOD 3

Partner V-up Tabata / 8 rounds total (4 min)
Partner 1 does AMRAP V-ups for 20 sec while P2 rests. P2 does the next 20 sec and so on.

Score: total reps completed for all 3 woods combined.

Wednesday, June 20, 2018

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(Competition / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 200m run, 10 hanging shrugs, 5 mini kips, 5 more aggressive kips, 5 hand release pushups, 10 wall squats

WOD

36 min partner AMRAP
Partner 1 runs 800m
Partner 2 performs an AMRAP of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats
When running partner returns, athletes switch positions.
Score is total rounds of Cindy performed and Distance ran.

Post WOD: standing skin the cat and ball mash of hips, glutes and calfs

Tuesday June 19, 2018

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(Practice / Glycolytic (2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec straight legged deadlift, 20 sec clean position deadlift, 20 sec alt lateral lunges, 30 sec wall squats, 20 sec wall ball shots

SOD

5 sets of: (15 min)
3-5 reps: slow Clean Grip Deadlift into a Hang Power Clean (65-70%)
(3 sec up to hip, 1 sec pause at hip, lower to hang then complete clean)
AND
2 Pole/leg DB/KB lateral Stepping Lunge Walks (weight: athletes’ choice)

WOD

3 Rounds of: (20 min cap)
9-7-5 of:
Deadlifts (225/155) (50+ 175/105)
WB (20/14) (10/10) (50+ 14/10 & 10/9)

*Rest 3 min between rounds.
*Score is total time to complete all work including the rest.

Post WOD: 2 sets of 30 sec. each
Forearm Plank & Side Plank(s)

Monday June 18, 2018

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(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 30 sec jump rope, 30 sec pass thru, 20 sec each TVWQ, 20 sec hanging shrugs, 20 sec tight kip, 30 sec PVC wall overhead squat, 20 sec BB back jerk, 20 sec BB OHS

SOD

5, 5, 3, 3, 1, 1… Overhead Squat (18 min)

WOD

Work for 40 sec and rest 20, then rotate to next skill. Complete 4 total rounds.
Rest 1 min between rounds (16 min)
Score is combined total reps.

Muscle-up (Mod: Ring or box dips OR M-up swing into a horizontal pull)
Double Unders/Single Unders
HSPU (MOD: Wall walk-ups)

(If not enough rings/bars – stagger the order)

Post WOD: Shoulder and hip ball mash

M-up swinging / pulling drills are done on the rings or bar where athletes will do the prep swing(s) and pull their hips to the rings or the bar, pulling their body into a horizontal (slight arched – not hollow) position. Goal is to finish with the body just under the rings/bar in a horizontal position with slight arch… no sitting up/through unless your hips are getting within a few inches of the bar/rings.

Friday June 15, 2018

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(Practice / Metabolic Conditioning) 
WOD Review: 8 min

Then group warm up all together: 200m jog, 10 wall squats, 10 BB strait legged deads, 10 BB back squats, 20 sec front rack stretch, 10 BB hang power cleans

SOD 

6 x 2 - Back Squat @80-85% (16 min)

WOD 

17 Min AMRAP in Teams of 2.

Partner 1 – Runs 200m
Partner 2 – AMRAP:
6 Deadlifts (135/95)
4 Hang Power Cleans
2 Front Rack Lunges (per leg)

When running partner returns, tag and switch, picking up where partner left off. Don’t have a partner, mirror another person to create a triplet.

Thursday June 14, 2018

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(Competition / OlyNastics)
WOD Review: 8 min

Then group warm up all together: 200m row, 10 BB straight leg deadlifts, 10 push-ups, 10 BB deadlifts, 5 TVWQ, 10 hanging shrugs, 10 BB push jerks, 10 mini-kips, 10 tubing back flies (medium wt)

SOD

EMOM x 12
Odd min: 3-5^ Sumo Deadlifts (increase weight each or every other set)
Even min: 5-7 DB/KB Bent Over Rows from a bench/box per side

WOD

4 Rounds for Time (17 min cap)
12 Pull-ups (Mod: banded, jumping or ring rows)
10 Push Jerks (135/95) (50+ 95/65)
Run 400m

*To complete this in 17 min, you will need to choose the correct weight for the PJ ideally going unbroken and choose the correct modification of pull-ups.

Wednesday June 13, 2018

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(Competition / Glycolytic)
WOD Review: 8 min

Then group warm up all together: 30 sec row, 30 sec upper body only row, 30 PVC pass thru, 20 sec TVWQ, 30 sec PVC back rack jerks, 20 sec PVC sower snatch, 20 sec WB

WOD 1 

"Randy" (8 min time cap)
75 Power Snatches (75/55)

5 min Recovery

WOD 2 

Partner "Karen" (9 min time cap)
150 Wall Balls (20/14) (10/10) (share evenly)

5 min Recovery

WOD 3 

Tabata BB hop overs: Work for 20 sec / rest for 10 sec (over and back = 1 rep) (Individual) (Mod: line hops: over and back = 1 rep)

*Begin each WOD at the start of a new minute.

Tuesday June 12, 2018

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(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 PVC pass thru, 20 sec TVWQ, 20 sec hanging shrugs, 20 sec tight mini kip, 20 sec handstand hold, 10 BB bench press

SOD 

5, 5, 3, 3, 1, 1^ Bench Press AND 3 x 10 Ab-wheel roll-outs (20 min)

WOD

5 Rounds for Time: (16 min cap)
3 Muscle-ups (Ring or Bar) (Mod: 5 Ring dips)
6 Pistols (3/leg) (Mod: candlestick pistol, box step-downs,feet together double leg squat)
9 Thrusters (95/65) (50+ 65/45)

Monday June 11, 2018

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(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 PVC pass thru, 20 sec / arm Chicken str, 30 sec PVC good mornings, 20 sec BB front rack stretch, 30 sec BB power clean

SOD

Every 30 Seconds for 12 min

1 Power Clean

*Weight = athletes choice, but, make the weight sustainable and make every rep look and feel great – no misses.

WOD

15 min AMRAP
Row 250m
10 Burpees over the ERG (Mod: Step over)
15 American KBS (70/53) (50+ 53/35)
Rest 60 sec.

Friday June 8, 2018

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(Competition / Phosphogenic 1-10 sec bursts) 
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec wall squats, 30 sec BB back squat, 30 sec BB deadlifts, 5 back squat reps of light weight on BB

With a rolling clock: 

SOD 1 

0-20 min: establish a heavy Back Squat
(if you max out before the 20 min are up, you may begin the deadlift)

SOD 2

20-40 min: establish a heavy 3 rep Deadlift (touch and go preferred / no significant hesitation/re-setup) (if you max out before the 40 min are up, chose another skill to work on until the clock reaches 40 min)

WOD 

3 x 200m row (hard effort) with 30 sec rest between each effort
*Reset the ERG computer each round and use the digital clock for your final time

Thursday June 7, 2018

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(Mental Toughness / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 200m jog, 10 straight legged sit-ups, 10 PVC good mornings, 10 PVC pass through, 10 hanging shrugs, 5 fwd lunges / leg

SOD

3 sets of each (12 min)
10-15 GHD Sit-ups
5 Tire Flips
15 Tubing Back Flies

WOD 1 and 3

4 Min AMRAP of:
5 DB Snatch/arm (50/35) (50+ 35/25)
10 Pull-ups

WOD 2 and 4

4 min AMRAP of:
5 DB Overhead alt stationary forward lunges/leg (50/35) (50+ 35/25)
10 Ab-mat sit-ups

Rest 3 min after each 4 min WOD

*Begin where you left off when you start WODs 3 and 4.

*Goal is to push as hard as you can without burning out for each of the 4 min WODs and do your best to match your 2nd attempt at each WOD.

Wednesday June 6, 2018

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(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 PVC pass thru, 20 sec / arm Chicken str, 30 sec PVC good mornings, 20 sec hanging shrugs, 20 sec tight mini kip, 20 sec BB front rack stretch, 20 sec BB OHP, 30 sec BB power clean

SOD

EMOM x 10 min
Odd min: 6-8 BB OHP
Even min: 30 sec. Hollow Rocks

WOD

21-15-9 of:
T2B
Power Cleans (135/95) (50+ 95/65)

As this is a practice day, practice the skill of hanging on to the barbell for touch and go sets (3-5 reps for example), especially if you normally do singles. Train the capacity to hang on to the bar, it is a different training stimulus. Your time might be slower with touch and go, but, you are developing better fitness by hanging on as you are forced to do more work.

Post WOD: Not for time
3 x 10/arm Plank DB Back Rows (only 1 DB needed)
3 x 10 DB Front and Lateral Shoulder Raises (medium/light weight)

Thursday (Mental Toughness / Glycolytic 2-5 min bursts) 

Tuesday June 5, 2018

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(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec wall squats, 20 sec PVC pass thru, 20 sec TVWQ, 20 sec BB front squats, 30 sec BB hang power snatch

SOD

5 x 3^ Front Squats (practice bounce at bottom) AND 3 x 5^ Pendlay Rows (BB must touch sternum) (16 min)

WOD

5 Rounds for time (14 min cap)
15 Wall Balls (20/14) (10/10)
10 Box Jumps (24/20)
5 Power Snatch (115/75) (50+ 85/55)
*To ensure you finish under the cap, choose your weight/height appropriately

Post WOD: Ball mash as needed.

Monday June 4, 2018

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(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 300m row, 30 jump rope singles, 10 RBS, 10 pushups, 10 hollow rocks, 5 goblet squats, 200m bike

WOD

30 min AMRAP
50 RKBS (53/35) (50+ 35/25)
50 Double Unders / 100 Singles
40 Burpees
40 Cal Row
30 V-ups
300m Run
20 Goblet Squats (53/35)
20 Cal Bike

Post WOD: 2-3 sets: Not for time

2 poles out and back lateral leg-band walks (ankle or knees)
15/leg ankle-band standing single leg knee raises (band under arch & over laces... drive knee straight up)

Friday June 1, 2018

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(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 200m jog, 30 singles, 5 reverse lunges/leg, 20 sec bottom of ring dip stretch (shoulders to rings and feet on ground), 10 of TVWQ

Partner WOD 1 & 3: 6 min AMRAP

25 Double Unders (35 singles)
10 KB/DB Reverse Stepping Alt. Lunges (5/leg) (35/25)

Rest 2 min

Partner WOD 2 & 4: 6 min AMRAP

10 Cal Bike
5 Ring Dips (RX+ = 8 dips) (Mod: bands, box dips)

Rest 2 min

* Alternating rounds – one athlete does a whole round while other athlete rests)

Post WOD: Tabata tubing bicep curls (bands wrapped around rig or poles on turf)

 

Thursday May 31, 2018

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(Practice / OlyNastics)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec wall squats, 20 sec BB front squats, 30 sec high hip power clean into a front squat, 30 sec BB or PVC hang power snatch into OHS

SOD

5 sets of each: (18 min)
1-5 Muscle-ups (Mod with 5-10 kipping T2B)
3^ High Hip Squat Cleans

WOD

For Time
10, 9, 8…1 of: Hang Squat Snatch (115/75)
1, 2, 3,… 10 of: HSPU

Post WOD: Ball mashing and Banded shoulder stretch.

Wednesday May 30, 2018

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(Competition / Lactate Threshold 8-12 min)
WOD Review: 8 min

Then group warm up all together: 40 sec jump rope, 30 PVC pass thru, 30 sec PVC good mornings, 20 sec push-ups, 20 sec BB straight-legged deadlifts, 20 sec deadlifts, 20 sec front rack stretch, 20 sec BB thrusters

SOD

5 sets of: (18 min)
10 Bench Press (67-70%: Hold weight across all sets)
5 Deadlifts (77-80%: Hold weight across all sets)

WOD

30/20/10 For Time:
Burpee Box Jump Overs (20" for all)
DB Thrusters (35/25's)

Tuesday May 29, 2018

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(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec TVWQ, 20 sec light AKBS, 20 sec hanging shrugs, 20 sec handstand hold

SOD

Every minute, on the minute, for 12 minutes:
Min 1, 4, 7 and 10: 8-10 Ring rows (elevate feet if needed)
Min 2, 5, 8 and 11: 30 sec Side plank hold (alt sides = 2 rounds/side)
Min 3, 6, 9 and 12: 2 Turkish get-ups per arm (DB or KB)

Skill Work

Every 2 minutes, for 18 minutes (3 sets rotating through):
Station 1: 6-8 Rolls to Candlestick (double or single leg stand-up)
Station 2: 45-60 second Nose-to-wall handstand hold OR HS walking practice
Station 3: Ab-wheel roll-outs x 12-15 reps