January 2018

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 30 sec jump rope, 30 sec wall squats, 20 sec each T,V,W, 30 sec front squats with double bounce at bottom, 20 sec DB (light) power cleans, 20 sec handstand hold, SOD EMO the 90 sec x 6 rounds of […]

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec rev lunge to box step-up (20”), 30 sec back flies, 20 sec side plank per side, 20 sec hollow rocks, 20 sec box jumps WOD  10 Rounds (30 min cap)Row 15/12 Cal10 Burpee Box Jump Overs (24/20)

(Practice Open’s Prep)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec/arm T,V,W, 20 sec hanging shrugs, 30 sec straight legged sit-ups, 30 sec forward stepping alt lunges WOD: 16.1 & 17.2 Combined Complete as many rounds and reps as possible in 20 minutes of:DB Stationary Forward Stepping Lunges (4/leg)

 (Practice / Gymnastics Focus)SOD/WOD Review: 8 min Then group warm up all together: 60 sec row or bike, 30 sec tubing back flies, 30 sec WB clusters, 30 sec physio-ball hamstring curls, 30 BB deadlifts, 20 sec hanging shrugs SOD  5 x 3^ Deadlifts AND 3 x 15-20 Physioball double-leg hamstring curls (18 min) WOD

(Practice / Lactate Threshold 8-12 min)SOD/WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec wall squats, 30 sec BB back squats, 30 sec tubing back flies, 20 sec hanging shrugs, 30 sec BB back squats SOD 3 x 10 Back Squat (60-70% holding same weight across all sets) >

(Practice / Metabolic Conditioning)SOD/WOD Review: 8 min Then 8 min rolling clock to complete: 1-2 rounds warm-up pace of:15 Cal bike10-15 GHD sit-ups5 BB Front squats (BB or very light wt)5 BB Hang squat cleans1 Rope pull WOD For Time: (30 min cap)800m Run (4 loops) & 800m Row6 Rope Climbs (RX 2/1 legless) (Mod

(Practice / Open’s Prep)SOD/WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC good mornings, 30 sec PVC pass through, 20 sec T,V,W each, 30 sec PVC power snatch, 30 sec KB good mornings, 10 BB power snatch SOD 3 x 6/leg DB or KB Single leg Romanian Deadlifts

(Competition / Glycolytic)SOD/WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec wall squats, 30 sec BB front rack stretch, 30 sec front squats, 30 sec forward stepping alt lunges, 20 sec BB strict OHP, 30 sec sit-ups SOD EMOM x 10 Min (10 rounds)Front Squat + Reverse Lunge L

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec wall squats, 30 sec PVC pass through, 20 sec each T,V,W, 10 PVC snatch balance, 10 PVC high hip squat snatch, 10 BB front squats, 10 tubing back flies SOD  3 x 10^ Front Squats

(Practice / Opens Prep)WOD Review: 8 min Then all together: 60 sec of rowing and then complete 2 rounds of: (7-8 min)10 PVC pass through20 sec each T,V,W10 wall slides (slow and controlled) 10 wall squats10 BB strict OHP (for 2nd warm-up set add a little weight) SOD With a 9 min running clock:2-3 Rounds at