April 2018

(Practice / Glycolytic 2-5 min bursts)WOD Review: 8 min Then group warm up all together: 30 sec jump rope, 20 sec TVW, 20 sec plate back flies, 30 sec butt ball air squats, 20 sec fwrd alt lunges, 20 sec MB squat clean, 20 sec hanging shrugs, 5 box jumps/step-ups SOD  3 sets of each: […]

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 30 sec jump rope, 20 sec TVW, 30 sec PVC pass thru, 20 sec pushups, 30 sec alt box step-ups, 20 sec hanging shrugs, 20 sec wall squats, 20 sec handstand hold SOD  Minimum 3 sets of each: (15 min)Challenging

(Practice / Phosphogenic 1-10 sec bursts)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec snatch grip deadlift, 30 sec PVC pass thru, 20 sec TVW, 20 sec hang PVC muscle snatch, 20 sec hang PVC power snatch, 20 sec BB hang muscle snatch, 20 sec BB hang power snatch,

(Competition / Metabolic Conditioning)WOD Review and Review Kipping and Toes to Bar: 12 min Then group warm up all together: 60 sec row, 20 sec TVW, 30 sec PVC pass thru, then into the skill of the day work: Skill of the day:1 min of Hollow body hold roll to Superman hold (on the floor).Then1

 (Practice / Glycolytic)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec TVW, 30 sec PVC pass thru, 30 sec wall squats, 20 sec BB front rack str, 20 sec BB front squats, 20 sec BB hang power clean, 20 sec jerk, 20 sec hollow rocks WOD  5 Rounds with

(Competition / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: Jog down and back, 15 air squats, jog down and back, 10 sit-ups, skip down and back, 10 push-ups, side shuffle down and back, 10 superman pulse-ups, jog down and back 10 hanging shrugs SOD In 12 minutes:3 x 30-60 sec wall

(Practice / Metabolic Conditioning) WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec sit-ups, 45 sec jump rope, 20 sec tubing bicep curls, jog inside loop, 20 sec tubing bent-over tricep kickbacks WOD 25 min AMRAP500m Row30 Abmat Sit-ups50 Double Unders20 Tubing Bicep Curls400m Run20 Tubing Tricep Kickbacks WOD 2

(Competition / OlyNastics)WOD Review: 8 min Then group warm up all together: SOD  3 x 10 Bottoms Up Kettlebell Press/arm (light to medium) AND 3 x 6/leg DB/KB Straight Legged Deadlifts (16 min) Partner WOD 2 Options to choose from with 1 partner: Option #1: Team Amanda: 9-7-5 of Muscle-ups (Bar or Ring) and Squat

(Practice / Glycolytic)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec wall squats, 30 sec BB strict OHP, 20 sec BB straight leg deads, 20 sec deads, 20 sec front rack stretch, 20 sec font squats WOD 4 Rounds of: 8 min complete the following (only 1 BB) (32

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 60 sec bike, 30 sec PVC pass thru, 20 sec Chicken st/arm, 20 sec TVW, 20 sec push-ups, 20 sec hanging shrugs, 20 sec handstand hold, 20 sec tubing back flies SOD  3 sets of work: (15 min)1-5 Muscle-ups (bar and/or ring)