February 2018

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 minThen group warm up all together: 15 calorie row, 10 BB deadlifts, 5 BB hang clean, 5 BB front squat, 5 BB hang squat clean, 5/leg BB reverse lunges, 5 box jumps SOD Every 2 minutes, for 16 minutes (8 sets):1 Clean Lift-Off + Hang Squat Clean […]

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 60 sec rowing, 30 sec PVC pass thru, 30 sec PVC good mornings, 30 sec BB Romanian deadlifts, 30 sec WB, 30 sec jump rope, 15 tubing back flies, 10 push-ups WOD 1 20 min of work:Buy In: 21 Deadlifts at 70%

 (Practice / Gymnastics)WOD Review: 8 min Then group warm up all together: jog down and back, 15 air squats, side shuffle down and back, 10 push-ups, jog down and back, 10 sit-ups, 15 tubing back flies, 10 light AKBS SOD 3x Through (super setting) (20 min)1st: 8^ Back Squat (65-72.5%) > Rest 45 seconds2nd: 8^

(Practice / Glycolytic 2-5 min bursts) (OR 18.1 make-up)WOD Review: 8 min Then group warm up all together: 60 sec rowing, 30 sec wall squats, 20 sec T,V,W, 20 sec push-ups, 20 sec hanging shrugs, 20 sec front rack stretch, 20 sec thrusters, 20 sec V-ups, 30 sec bike WOD Every 8 minutes, for 32

Friday (18.1 Open’s Workout)WOD Review: 8 minThen group warm up all together: 60 sec row, 20 sec T,V,W, 30 sec PVC pass thru, 20 sec / arm chicken stretch, 20 sec hanging shrugs, 10 reps / arm light DB hang clean and jerk, 14/12 cal row WOD  20 min AMRAPRX8 Toes to Bar10 DB Hang

(Practice / OlyNastics)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec T,V,W, 30 sec PVC pass thru, 10 BB OHP, 10 PP, 5 S2OH, 5 P snatch SOD: 20 min 3 x 3 Overhead Press3 x 2 Push Press3 x 1 Jerk (push or split) WOD 3 Rounds for

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: jog turf / rubber loop, 10 wall squats, jog loop, 10 wall squats, jog loop, 10 BB back squats, 20 sec / side plank, 15tubing back flies WOD “Squat a Ton and Run” 4x for time: Back Squat one ton and run400

(Practice / Glycolytic (2-5 min bursts)WOD Review: 8 min Then group warm up all together: 30 sec jump rope, 20 sec T, V, W, 30 sec PVC pass thru, 30 sec BB front rack stretch, 3 PC, 3 HSC, 3 thrusters, 30 sec jump rope WOD Work 4 min / Rest 3 min x 3

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec T, V, W, 20 sec hold wall walk up to handstand, 20 sec hanging shrugs, 30 sec low RKBS SOD 5 x 5^ Strict Pull-ups & Handstand practice (kick-ups, holds, walking…) (Pull-up MOD = “L” BB pull-ups

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: WOD 5 Rounds for Time400 Meter Run10 Front Squats (135/95) (95/65)10 V-ups10 Back Squats (135/95) (95/65) Post WOD: Mobility/ Group Stretch (Coaches’ choice)