June 2018

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 30 sec jump rope, 20 sec straight legged sit-ups, 20 sec handstand hold, 30 sec jump rope, 20 sec feet together air squats, 20 sec handstand hold SOD: 3-4 sets in 15 min of:10-15 GHD Sit-ups3-5 Pistols / legHandstand Walks 1 pole […]

(Mental Toughness / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQ, 20 sec front rack stretch, 20 sec hang power clean, 20 sec BB push jerk, 20 sec BB power clean and jerk SOD 7^ Sets of 2 Power

(Practice / Metabolic Conditioning) WOD Review: 8 min Then group warm up all together: 60 sec row or bike, 30 sec wall squats, 20 sec TVWQ, 20 sec push-ups, 20 sec fwd lunges, 200m jog WOD 30 min AMRAP 10 Cal Bike or Row12 Box step overs (50/35 (1 DB/KB) (20” for all) (50+ 35/25)14

(Competition / OlyNastics)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQ, 20 sec wall squats, 20 sec WB, 20 sec snatch grip PVC hang high pull, 20 sec hang power snatch, 20 sec OHS, 5 BB power snatch, 5 BB squat snatch SOD

(Practice / Glycolytic 2-5 min bursts)WOD Review: 8 min Then group warm up all together: 200m jog, 5 push-ups, 5 MB squat cleans, 5 v-ups, 5 box jumps/step-ups, 10 BB deadlifts, 5 DB hang cleans SOD 6 min EMOM:7 Deficit Push-ups (45/25)7 MB Squat Cleans*Perform Pushups and MB Cleans in the same minute.*Scale up to

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 60 sec row, 10 push-ups, 30 sec row, 5 push-ups, 30 sec PVC pass thru, 30 sec power snatch into OHS, 5 BB power snatch, 5 BB squat snatch WOD 18 min of work15 Burpees over erg40/30 Calorie Row (RX

(Practice / 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 inchworm walkout w/ pushup, 20 sec/arm RKBS, 20 sec/arm KB overhead hold SOD 5 sets of: (20 min)1 Legless Rope Climb (Mod: Climb w/legs & technique work OR Weighted tire pulls)3

(Competition / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 200m run, 10 hanging shrugs, 5 mini kips, 5 more aggressive kips, 5 hand release pushups, 10 wall squats WOD 36 min partner AMRAPPartner 1 runs 800mPartner 2 performs an AMRAP of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air SquatsWhen running partner

(Practice / Glycolytic (2-5 min bursts)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec straight legged deadlift, 20 sec clean position deadlift, 20 sec alt lateral lunges, 30 sec wall squats, 20 sec wall ball shots SOD 5 sets of: (15 min)3-5 reps: slow Clean Grip Deadlift into a

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 30 sec jump rope, 30 sec pass thru, 20 sec each TVWQ, 20 sec hanging shrugs, 20 sec tight kip, 30 sec PVC wall overhead squat, 20 sec BB back jerk, 20 sec BB OHS SOD 5, 5, 3, 3, 1, 1…