October 2018

(Practice / OlyNastics) WOD Review: 8 min Then group warm up all together: Row 60 sec, 30 sec PVC pass thru, 30 sec PVC OH wall squats, 5 TVWQB, 5 snatch grip deadlifts, 5 BB hang snatch, BB or PVC high hip muscle snatch, 5 hang power snatch, 5 power snatch, 5 squat snatch SOD […]

 (Competition / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 200m jog, 20 jump rope, 10 light plate G2OH, 5 push-ups, 10 sec HS hold, 200m jog WOD For time:400m Run50 Double unders40 Plate ground to overhead (45/25) (50+ 25/15)30 Push-ups 600m Run40 Double unders30 Plate ground to overhead (45/25) (50+ 25/15)20

(Practice / Glycolytic – 2-5 min bursts) WOD Review: 8 min Then group warm up all together: 60 sec Bike or Row, 30 sec PVC pass thru, 20 sec TVWQB, 30 sec PVC OH wall squats, 3 DB snatch / arm, 2 DB OH lunges pre leg/arm, 10 BB OH squats WOD 1 & 3

(Practice / Gymnastics Focus) WOD Review: 8 min Then group warm up all together: 200m jog, 10 air squats, 10 hollow rocks, 10 box step-ups, 10 low RKBS, 10 light DB standing OHP SOD 3 x 6^ Half kneeling DB OHP/arm AND 3 x 15-20 Ankle-band air squats (bands under knee caps) WOD 3 Rounds

 (Practice / Metabolic Conditioning) WOD Review: 8 min Then group warm up all together: 200m jog, 1 pole forward lunge, 1 pole forward bear crawl, 10 straight legged sit-ups, 5 push-ups, 200m jog WOD For time:400m Run50 Air squats40 Abmat sit-ups30 Palm release pushups 600m Run40 Air squats30 Abmat sit-ups20 Palm release pushups 800m Run30 Air

(Competition / Phosphogenic) WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC good mornings, 20 sec BB front rack stretch, then 3x of: 3 power cleans, 3 strict press, 3 push press, 3 jerks (set bar down as needed) WOD 3 rounds for max reps: (15 minutes total)Power

(Practice / Glycolytic)WOD Review: 8 min Then group warm up all together: 3x: jog 1 inside facility loop, 10 BB bench press, 3 TVWQB, and 5/leg reverse stepping lunges. 2nd and 3rd warm-up rounds, add a little weight to the bar) SOD 3 x 10 Bench press (hold 65-70%) & 3 x 6/leg Pitcher Squats

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 200m jog, 10 PVC good mornings, 10 leg swings/leg, 10 straight legged sit-ups, 5 kneel to stand-ups per lead leg, 10 hanging shrugs SOD EMOM for 12 min (3 rounds through)1 min to complete: 2-5 Tire flips1 min to complete: 6-10 ab

(Practice / Lactate Threshold) WOD Review: 8 min Then group warm up all together: Bike/Row 60 sec, 30 sec PVC pass thru, 30 sec PVC OH wall squats, 5 TVWQB, 5 BB or PVC high hip muscle snatch, 5 hang power snatch, 5 power snatch, 5 squat snatch SOD 3 working sets: (@ 15-18 min)Bike

(Practice / Lactate Threshold) WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec wall squats, 20 sec calf /leg, 30 sec PVC pass thru, 5 x TVWQB, 10 BB back squats, 10 BB power snatch SOD 4 x 4^ Back squats AND 3x 15-25 sec GHD Sorenson hold (18