November 2017

(Mental Toughness / Glycolytic 2-5 min bursts)Group 5 min warm-up (all together): Jog down and back, 10 air squats, Side shuffle down and back, 5 lateral lunges per leg, skip down and back, 5-10 yoga push-ups, jog down and back, 10 sit-ups WOD 4 Rounds for Time:500m Row10 Unbroken Clean and Jerk (choose weight you […]

(Practice / Gymnastics Focus)Group 5 min warm-up (all together): 200m run together, 30 sec of wall squats, 10 butterfly sit-ups, 20 sec of WB WOD Annie meets Karen… For Time:25 WB (20/14) (10/10)50 Abmat Sit-ups50 Dubs25 Wall Balls (20/14) (10/10)40 AbMat Sit-ups40 Dubs25 Wall Balls (20/14) (10/10)30 AbMat Sit-ups30 Double Unders25 Wall Balls (20/14) (10/10)20

(Competition / Lactate Threshold 8-12 min)Group 5 min warm-up (all together): 2 minutes of rowing together, 10 seconds of push-ups, 10 Plate T,V,W each, 15-20 sec handstand hold, 5 box step-ups per leg SOD Bench Press (15 min)10 – 8 – 6 – 4 – 2 (build to a heavyish double)Rest 2-3 minutes between sets

(Practice / Metabolic Conditioning)Group 5 min warm-up (all together): 30 sec of jumping jacks, 30 sec of PVC pass through, 20 sec of air squats, 20 sec of PVC thrusters, 10 burpees WOD For Time: Buy In: 400m Run 50 DB Thrusters /per arm (1 arm & DB at a time) (50/35)EMOM complete 5 Burpees

(Practice / OlyNastics)Group 5 min warm-up (all together): Jog down and back, 10 air squats, Side shuffle down and back, 5 lateral lunges per leg, skip down and back, 5-10 yoga push-ups, jog down and back, 10 sit-ups SOD 16 min to establish a heavy Bear Complex (Deadlift, Hang Clean, Front squat, S2OH, Back squat,

(Practice / Gymnastics Focus) (Adjusted Schedule?)Warm-up: 5 min running clock to complete as much as possible of: Jog down and back, 10 air squats, jog down and back 10 sit-ups, Jog down and back 5 fwd lunges/leg 10min Skill practice: Toes to Bar and/or Muscle-ups WOD For Time:60 Ab-mat Sit-ups50 Toes to Bar40 V-ups30 OH

THANKSGIVING Thursday (Fun / Turkey and Pie Prep)Warm-up: Help set up 5 stations and the warm-up will be one round through at 5-10 reps of each skill. WOD 5 Rounds of “Fight Gone Bad” WB (20/14) (10/10)BB Sumo Deadlift High-pull (75/55)Box Jump, (20/20)Push-press, (75/55)Row (Calories)1 min rest In this workout you move from each of

(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, 10 BB deadlifts, 5 hang power cleans, 2 split jerks/leg SOD 3 x 15 GHD Hip Extensions & 3 x 2 Pole (each direction) ankle band (blue or black)

(Practice / Phosphogenic 1-10 sec bursts)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 Bosu squats, 5 BB back squats, Ball mash (hips and glutes), 5 BB back squats, Ball mash (upper back) SOD Back SquatSet 1 – 40% x 4 repsSet 2 – 50% x 3 repsSet 3

(Practice / Glycolytic 2-5 min bursts)Warm-up: 5 min running clock to complete as much as possible of: Jog down and back, 10 Push-ups, Jog down and back, 10 Air squats, Jog down and back, Accumulate 10 sec chin over bar hold WOD Every 10 minutes, for 40 minutes (4 sets) for times:20/15 Calorie Row20 Chest-to-bar