May 2018

(Practice / Olynastics)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQ, 20 sec straight leg deadlifts, 20 sec deadlift, 20 sec push-ups SOD 8-10 sets of: (18 min)1 BB Power Snatch into a 1 Snatch Balance (ascend in weight)*Increase rest time as weight […]

(Competition / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 200m row, 200m run, 20 dubs/40 singles, 15 BB bench press WOD 40 min AMRAP40/35 Cal Bike800m Run100 Double Unders / 150 Single Unders21 Bench Press (BW / 3/4 BW) *If there are not enough bikes…change up the order wit the run.)

(Practice / Glycolytic (2-5 min bursts)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec TVWQ, 20 sec plate back flies, 30 sec wall squats, BB front rack stretch, 20 sec BB hang power clean, 20 sec BB power jerk SOD In 15 min complete at least 3 sets of:12/arm

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec leg swings/leg, 30 sec wall squats, 20 sec hangin shrugs, 20 sec push-ups, 20 sec handstand hold SOD EMOM x 10Even min: 5 Single leg DB/KB Straight Legged Deadlifts/leg (light to med weight)Odd min: 10-15/side MB or

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: jog down and back, 15 air squats, jog down and back 5 inchworms with push-ups, skip down and back, 10 sit-ups, side shuffle down and back, jog down and back, 20 dubs or 30 singles WOD  25min AMRAP400m Run40 Double Unders or

(Competition / Phosphogenic 1-10 sec bursts)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec leg swings/leg, 20 sec BB Romanian deads, 20 sec regular deadlifts, SOD 1 3 x 10^ Deadlift (12 min) SOD 2 Establish a heavy Clean and Jerk (15 min) WOD Tabata Wall Balls (8 x

(Practice / Glycolytic)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec wall squats, 20 sec of TVWQ, 30 sec PVC OHS, 20 sec push-ups SOD (12 min) 3 x 2 Pole lateral leg band walks (ankles or below knees)3 x 15 Tubing Back Flies

 (Competition / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 200m run, 50 jump rope, 15 wall squats, 10 hanging shrugs, 20 sec handstand hold SOD (15 min) 4 x 4 pole box push 1.25 – 1.5x body weight3 x 15 Standing tubing Torso Twists WOD Complete as many rounds and reps

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec no leg row, 30 sec PVC pass thru, 15 sec/arm chicken, 10 of each TVWQ, 5 BB power snatch, 5 BB OHS, 5 BB squat snatch SOD EMOM x 12 min2-3 Squat or Power Snatches

(Practice / OlyNastics)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec narrow grip behind neck OHP, 20 sec PVC pass thru, 20 sec TVWQ, 20 sec push-ups, 20 sec handstand hold SOD  12 min to practice:-Skin the cat (high or low rings) (building to