January 2018

(Competition / Metabolic Conditioning)SOD/WOD Review: 8 min Then all together: 20 sec each of plate T,V,W, 30 sec PVC pass through, 30 sec air squats, 20 sec/arm PVC chicken stretch, 20 sec low AKBS, 30 sec BB front squats, 20 sec hanging shrugs WOD  21-18-15-12-9-6-3 reps, for time of:American KBS (53/35) (35/26)Thrusters (65/45) (55/35)Pull-ups (Ring […]

(Practice / Glycolytic (2-5 min bursts))WOD Review: 8 min Then group warm up all together: Row or Bike 60 sec, 30 sec PVC pass through, jump rope 60 sec, 20 sec chicken stretch/arm, 30 sec burpees, 6 BB push press, 6 BB push jerks SOD 3 x 10 Bench Press (65-70%) & 3 x 10-15

THERE IS NO 5:30 AM TOMORROW (1/15/18). FIRST CLASS IS AT 6:30. (Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together in front of their squat station: 30 sec jump rope, 10 air squats, 30 sec burpees, 10 BB back squats, 30 sec push-ups, 10 reverse step lunges/leg, 30 sec pendlay

(Competition / OlyNastics)SOD/WOD Review: 8 min Then all together: 20 sec each of plate T,V,W, 30 sec PVC pass through, 5 PVC high hip power snatch, 5 PVC hang power snatch, 5 PVC power snatch, 5 PVC squat snatch SOD 15 minutes to build to a heavy Squat Snatch. WOD 20-15-10-5-10-15-20OHS (95/65)V-ups*12 min time cap

(Practice / Metabolic Conditioning)SOD/WOD Review: 8 min Then all together: Jog down and back, 10 air squats, fwd bear crawl 1 pole, bow bear crawl 1 pole, 1 pole soldier walk, 1 pole tip overs, jog back, 10 push-ups WOD For Time:400 Meter Run (2 indoor loops)15 Front Squats (175/115)30 Push-Ups400 Meter Run15 Front Squats

 (Practice / Glycolytic)SOD/WOD Review: 8 min Then all start together: “Flight Simulator” – 6 min Cap –RX: Dubs 10-20-30-40-50-40-30-20-10– Sets must be unbroken, or start over at 0– Rest as needed between setsMOD 1: Don’t worry about going fully unbroken on DubsMOD 2: 20-40-60-80-100-80-60-40-20 Singles OR Use 6 min to work on Dubs SOD With

(Practice / Gymnastics Focus)SOD/WOD Review: 8 min Then all together: 60 sec row, 30 sec wall squats, 30 sec alt fwd lunges, 20 sec hanging shrugs, 30 sec back flies, 20 sec each T,V,W, 30 sec push-ups SOD Every 2 minutes for 10 minutes:3 Pole box box 1.5/1.25x body weight5/3 Strict Pull-ups5/3 Strict Ring Dips

(Practice / Lactate Threshold 8-12 min)SOD/WOD Review: 8 min Then all together: Set up BB, ankle band, plyobox, PVC and then as a group: jog down and back, 10 air squats, side shuffle down and back, ankle band lateral walk one poll out and back, 10 air squats (band just under knees), 10 banded bridge

(Practice / Glycolytic 2-5 min bursts)WOD Review: 8 min First class tomorrow is 6:30 AM. Regular schedule after that. See you all tomorrow! Then group warm up all together: Set up Bike, ERG empty BB before starting: 60 sec on an ERG or Bike, 30 sec air squats, 60 sec on an ERG or Bike

as of now we are planning to have our 5am, 630am and 830am classes. The rest of the day is TBD. Keep in mind – if the storm is much worse than expected in the morning we will post any cancellations here. Please check in or text Brandi for updates 978-204-8588. Thank you and drive