August 2018

(Practice / OlyNastics)WOD review: 8 Min Then group warm up all together: 60 sec row, 5 TVWQB, 20 sec front rack stretch, then 3 rounds of: 5 BB deadlifts, 5 high hip cleans, 5 jerks, 5 handstand shrugs SOD In 15 minutes to work through the following:1 Clean & Jerk from the hang position1 C […]

(Mental Toughness / Glycolytic 2-5 min bursts)WOD Review: 8 min Then group warm up all together: 3 rounds of: 100m row, 5 BB power snatches, & 3 of each TVWQB WOD Five 2-minute rounds of:10 Hang power snatches (95/65) (50+ 65/45)200/175m rowMax-rep hang power snatches in remaining time. *This should be a hard and fast

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 200m jog, 10 PVC pass thru, 5 TVWQB, the 3 rounds of 10 BB bench press, 10 BB front squats, 5 hanging shrug SOD  Bench press: Work to a challenging set of 6 reps in 10 min WOD  5 RFT500m Row8 Front

(Practice / Lactate Threshold)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec wall squats, then 3 rounds of: 10 BB back squats, 10 butterfly sit-ups, 5 low RBKS SOD Back squats 5 x 5^ (65-85%) and 3 x 10-15 GHD sit-ups (18 min) WOD 4 RFT200m Run21 Wall balls

(Practice/ Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC good mornings, then 3 rounds of: 5 BB deadlifts, 5 BB sumo deads, 3 rev stepping lunges per leg SOD In 15 min:Work to a challenging set of 5 Deadlifts AND 3 x 15-20 tubing back flies

(Practice / Glycolytic)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQ, then 3 rounds of: 5 push-ups, 5 BB power snatch, 5 BB snatch balance SOD Every 2 min on the min: 12 min7 Burpees over the BB1 Snatch (any Style) * Only

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 200m jog, 10 leg swings/leg, 10 PVC good mornings, 10 hanging shrugs, 5 box step-ups/leg, 10 push-ups SOD 5 sets of:5 Tire flips6/leg Single leg KB Romanian deadlifts10 Ab-wheel rollouts WOD 15 min AMRAP:5/3 Muscle-ups (bar or ring)10 Alt DB snatches (50/35)

(Competition / Lactate Threshold)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec wall squats, 20 BB front rack stretch then 3 sets of: 5 BB front squats, 5 BB S2OH, 5 straight legged sit-ups SOD  On a running clock:0:00 – 3min: 20 Front squats (135/95) (50+ 95/55)3:01 – 6

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 200m jog, 30 jump rope, 10 cal bike, 10 cal row, 10 BB bench press, 10 sec ring plank hold SOD 3 x 8^ DB Bench press immediately into 5-10 Ring push-ups (15 min) WOD 3 RFT100 Double unders (Mod: 100 double

(Practice / OlyNastics)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec TVWQB then 3 rounds of: 3 BB deads, 3 hang clean, 3 front squat, 3 S2OH, 3 Back squat, 5 hanging shrugs SOD 15 min to build to a challenging Bear Complex1 Complex = Deadlift, Hang clean, Front