June 2018

(Practice / Metabolic Conditioning) WOD Review: 8 min Then group warm up all together: 200m jog, 10 wall squats, 10 BB strait legged deads, 10 BB back squats, 20 sec front rack stretch, 10 BB hang power cleans SOD  6 x 2 – Back Squat @80-85% (16 min) WOD  17 Min AMRAP in Teams of 2. […]

(Competition / OlyNastics)WOD Review: 8 min Then group warm up all together: 200m row, 10 BB straight leg deadlifts, 10 push-ups, 10 BB deadlifts, 5 TVWQ, 10 hanging shrugs, 10 BB push jerks, 10 mini-kips, 10 tubing back flies (medium wt) SOD EMOM x 12Odd min: 3-5^ Sumo Deadlifts (increase weight each or every other

(Competition / Glycolytic)WOD Review: 8 min Then group warm up all together: 30 sec row, 30 sec upper body only row, 30 PVC pass thru, 20 sec TVWQ, 30 sec PVC back rack jerks, 20 sec PVC sower snatch, 20 sec WB WOD 1  “Randy” (8 min time cap)75 Power Snatches (75/55) 5 min Recovery

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 PVC pass thru, 20 sec TVWQ, 20 sec hanging shrugs, 20 sec tight mini kip, 20 sec handstand hold, 10 BB bench press SOD  5, 5, 3, 3, 1, 1^ Bench Press AND 3 x 10 Ab-wheel roll-outs

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 PVC pass thru, 20 sec / arm Chicken str, 30 sec PVC good mornings, 20 sec BB front rack stretch, 30 sec BB power clean SOD Every 30 Seconds for 12 min 1 Power Clean *Weight

(Competition / Phosphogenic 1-10 sec bursts) WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec wall squats, 30 sec BB back squat, 30 sec BB deadlifts, 5 back squat reps of light weight on BB With a rolling clock:  SOD 1  0-20 min: establish a heavy Back Squat(if you max

(Mental Toughness / Glycolytic 2-5 min bursts)WOD Review: 8 min Then group warm up all together: 200m jog, 10 straight legged sit-ups, 10 PVC good mornings, 10 PVC pass through, 10 hanging shrugs, 5 fwd lunges / leg SOD 3 sets of each (12 min)10-15 GHD Sit-ups5 Tire Flips15 Tubing Back Flies WOD 1 and

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 PVC pass thru, 20 sec / arm Chicken str, 30 sec PVC good mornings, 20 sec hanging shrugs, 20 sec tight mini kip, 20 sec BB front rack stretch, 20 sec BB OHP, 30 sec BB power clean

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec wall squats, 20 sec PVC pass thru, 20 sec TVWQ, 20 sec BB front squats, 30 sec BB hang power snatch SOD 5 x 3^ Front Squats (practice bounce at bottom) AND 3 x 5^

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 300m row, 30 jump rope singles, 10 RBS, 10 pushups, 10 hollow rocks, 5 goblet squats, 200m bike WOD 30 min AMRAP50 RKBS (53/35) (50+ 35/25)50 Double Unders / 100 Singles40 Burpees40 Cal Row30 V-ups300m Run20 Goblet Squats (53/35)20 Cal Bike Post