July 2018

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 60 sec row, 15 sec/leg leg swings, 20 sec push-ups, 20 sec wall squats, 20 sec WB, 30 sec jump rope SOD In 15 minutes, complete at least 3 sets of:10^ BB Pendlay Rows (floor to chest every rep) 10^ DB or BB […]

(Practice / Phosphogenic)WOD Review: 8 min Then group warm up all together: 200m jog, 10 wall squats, 5 box step-ups/leg, 10 butterfly sit-ups, BB front rack stretch, 5 hang cleans, 5 front squats, 5 jerks, 5 back squats SOD 1 3 x 5/leg Weighted box step-ups AND 3 x 10-15 GHD sit-ups OR Banded dead-bugs

(Competition / Glycolytic 2-5 min bursts)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec wall squats, 20 sec BB front rack stretch, 5 power clean, 5 power clean to front squat, 5 squat cleans, 5 jerks SOD Every 30 seconds for 10 min: (20 lifts)1 Squat Clean (Only 4

(Practice / OlyNastics)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQ, 5 PVC snatch pulls, 5 PVC below knee snatch, 5 PVC snatch balance, 5 BB snatch SOD 6 sets of the Snatch complex (18 min)1 Snatch pull1 Low Hang Squat Snatch (just

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC good mornings, 30 sec PVC deads, 20 sec wall squats, 20 sec WB, 4 box step-ups/leg SOD EMOM x 12Odd min: 5 No drop & No bounce but TNG deadlifts (70-75%)Even min: 15-20 V-ups

(Competition/ Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 200m jog, 10 PVC pass thru, 15 sec standing skin the cat, 10 TVWQ, 10 BB bench press, 5 Bench press with light weight WOD 26 min AMRAP800m RunMax reps in one set Bench press (135/75) (50+ 95/45)Max cals in 30 sec Bike*Score:

(Practice / Glycolytic 2-5 min bursts)WOD Review: 8 min Then group warm up all together: 30 sec jump rope, 20 sec hanging shrugs, 20 sec PVC pass thru, 20 sec mini kips, 20 sec TVWQ, 5 box jumps/step-ups, 3 alt DB snatches/arm WOD 4 x 5 min AMRAPs with 3 min rest in between WOD

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 200m jog, 30 sec pass thru, 20 sec handstand hold, 20 sec wall squats, 20 sec feet together air squat, 20 sec BB front rack stretch, 20 sec BB thrusters SOD EMOM x 12 minOdd min: 3^ HSPU (strict, deficit…)Even min: 4

(Competition / Metabolic Conditioning)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 snatch grip PVC hang high pull, 20 sec PVC power snatch, 20 sec OHS, 5 BB back squats, 5 BB snatch balance SOD 10, 10,

Monday (Practice / Phosphogenic)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec plate TVWQ, 20 sec hanging shrugs, 20 sec butt ball squats, 20 sec PVC pass thru, 20 sec PVC good mornings, 20 sec BB deadlifts WOD 1 Death by___: 10 min cap (Min #1 = 1 rep,