September 2018

(Practice / Glycolytic 2-5 min bursts) WOD Review: 8 min Then group warm up all together: 3 rounds of: 100m row, 1 indoor jog loop, 10 BB back squats WOD 3 Rounds:500 Meter row400 Meter runRest 3 Minutes between rounds 1 and 2 SOD 3 x 10 Back squats AND 3 x 8-10/arm DB Bent-over […]

(Practice / Gymnastics Focus) WOD Review: 8 min Then group warm up all together: 30 sec jump rope, 20 sec / leg calf stretch (wall or rig), 20 sec wall squats, 10 sec WB, 20 sec forward stepping lunge, 20 sec handstand hold, 1 rope pull WOD For time: 100 Double Unders 80 WB (20/14)

(Mental Toughness / Lactate Threshold)WOD Review: 8 min Then group warm up all together: 200m jog, 10 air squats, 5-10 mashing rolls per arm (forearm, tricep, lat), 20 sec front rack stretch, then 3x: 5 hang power cleans, 5 front squats, 5 push press SOD Heavy set of 3 Push Presses AND 10 Double or

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 200m jog, 300m bike, 10 straight leg sit-ups, 10 pushups, 20 sec each of: couch, figure 4 and calf/wall stretches WOD AMRAP 18:21/18 Calorie Bike (50+ 15/10) 15 Abmat situps12 Hand release pushups Post WOD NFT: 1-2 Mile jog (try to run with

(Practice / OlyNastics) WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec pass thru, 30 sec PVC OH wall squats, 5 x TVWQB, then 3x with BB or PVC: 5 power snatch, 5 OHS, 5 hanging shrugs SOD 5 x 3^ OHS AND 3 x 10-15 GHD sit-ups AND

(Competition / Gymnastics Focus) WOD Review: 8 min Then group warm up all together: 3 rounds of: 200m jog, 5 burpees, 5 hanging shrugs, 5 BB thrusters WOD AMRAP 20: Teams of 2: 24 Chest to bar pull-ups 30 Bar facing burpees 36 Thrusters Round 1: 75/55 Round 2: 95/65 Round 3: 115/80 Round 4:

(Practice / Glycolytic 2-5 min bursts) WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 5 TVWQB, 10 hanging shrugs, 10 wall squats, 5 WB, 10 singles and 10 dubs WODs 1, 3 & 5: Work 3 min & Rest 2 min AMRAP 3 Strict pull-ups

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 200m jog, 10 leg swings/leg, 10 PVC good mornings, 10 BB Romanian deads, 5 BB deads, 10 sec handstand hold, 5 handstand shrugs WOD For time:300m Run21 Deadlifts (225/155) (50+ 155/95)300m Run18 Handstand push-ups (Rx+ Strict or Deficit 45/25)300m Run15 Deadlifts300m Run12

(Practice / Phosphogenic)WOD Review: 8 min Then group warm up all together: 60 sec row, 10 PVC pass thru, 5 x TVWQB, 20 sec front rack stretch, then: 3 sets of 2 BB hang clean into 1 jerk SOD 11 min totalEMOM for 5 rounds (5 min): 2^ Hang clean and 1 Jerk THEN right

(Practice / Lactate Threshold) WOD Review: 8 min Then group warm up all together: 60 sec Bike or Row, 30 sec wall squats, 20 sec / leg toe to wall calf stretch, then 3x: 6 BB back squats, 3/arm DB deadlift, 10 light tubing back flies SOD 6-8 minutes to build to first set weight: