December 2017

(Competition / OlyNastics)Group 5 min warm-up (all together): Grad a BB before starting: Jog down and back, 5 consecutive sets of 3 second superman holds, side shuffle down and back, 30 sec of hip bridges, skip down and back, 15 air squats, jog down and back, 10 hanging shrugs, 10 BB high hip squat snatches […]

(Practice / Lactate Threshold 8-12 min)Group 5 min warm-up (all together): Grab jump rope and BB before starting: 30 sec jump rope, 10 air squats, 30 sec jump rope, 30 sec tubing back flies, 10 BB front squats, 10 BB strict OHP, 5 high hip power snatch SOD 3 x 10 Front Squats all at

(Competition / Gymnastics Focus)Group 5 min warm-up (all together): Grad a WB and then as a group 90 sec on ERG, 30 sec squats to wall ball, 30 sec straight legged sit-ups w/WB, 30 sec push-ups, 20 sec handstand hold (kick-up or wall-walk-up), 30 sec tubing back flies SOD EMO 90 sec: 4 rounds of

(Practice / Glycolytic)Group 5 min warm-up (all together): Grab a PVC then as a group, 30 sec of jumping jacks, 30 sec of PVC pass through, 30 sec of air squats, 15 sec of hanging rev shrugs, 30 sec of PVC good mornings SOD 3 x 10 Deadlifts and 3 x 10 Bench Press all

(Practice / Phosphogenic 1-10 sec bursts)Group 5 min warm-up (all together): 2 minutes of rowing together, 10 seconds of push-ups, 10 of each: Plate T,V,W, 15-20 sec handstand hold, 5 box step-ups per leg SOD 5 x 1 Squat Clean into 1^ Front Squat (from @60 – @85% of SC) and then 5 x 1^

(Practice / 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 yoga push-ups, jog down and back, 5 candlesticks SOD 6-8/Leg Pitcher Squat AND 8-12 Ring Push-ups (RX elevate your feet) (18 min)

(Practice / Gymnastics Focus)Group 5 min warm-up (all together): Grad a BB and then as a group 200m run, 30 sec straight legged sit-ups, 30 sec push-ups, 30 sec of BB deadlifts, 20 sec hanging shrugs SOD Every 90 sec for 5 rounds of each (10 min)Odd set: 3-5 Deadlifts (5 at 70% or 3

(Practice / Lactate Threshold 8-12 min)Group 5 min warm-up (all together): Grab a PVC then as a group, 30 sec of jumping jacks, 30 sec of PVC pass through, 30 sec of air squats, 15 sec of hanging rev shrugs, 30 sec of PVC good mornings SOD 4 sets of each (16 min)8-10/arm^ DB Bent-over

(Competition/ Metabolic Conditioning)Group 5 min warm-up (all together): jog down and back, 10 air squats, side shuffle down and back, 10 air squats, skip down and back, 5-10 pike push-ups, 10 PVC pass through, 5 high hip power snatch, 5 hang power snatch SOD EMOM for 8 min.Odd min: Snatch Grip Pull to below knee