November 2018

(Practice / Gymnastics Focus) WOD Review: 8 min Then group warm up all together: 3x: 5 PVC good mornings, 5 BB hang cleans, 5 BB jerks, 5 BB penally rows, 5 BB bicep curls, 5 v-ups, 5 hanging shrugs WOD For time:25 Handstand push-ups25 T2B25 Clean & jerk (135/95) (50+ 105/65)25 V-ups25-ft. Right-arm BD overhead […]

(Competition / Lactate Threshold)WOD Review: 8 min Then group warm up all together: 1 indoor loop, 10 PVC pass thru, 10 plate back flies, 10 hip bridges, 1 rope pullhip bridge: https://www.youtube.com/watch?time_continue=2&v=-93Re0WUl_4 SOD In 15 min 3-5 sets of:8-10 Ring rows10-15 GHD hip extensions15-20 Tubing tricep kickbacks WOD 3 Rounds:40/32 cal Bike (Row if needed)200m

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC good mornings, 30 sec air squats, 30 sec alt lunges WOD For time:800m run21 Deadlifts (225/155) (185/135) (50+ 135/95)800m run18 Back squats (185/135) (155/105) (50+ 105/75) (use a rack if necessary)800m run15 Front squats (135/95) (115/75)

(Competition / OlyNastic)WOD Review: 8 min Then group warm up all together: 30 sec jump rope, 30 sec PVC pass thru, 15 sec TVWQB, then 3x: 5 PVC hang power snatch, 5 OHS, 5 squat snatch SOD 12 min (counting up), establish a 1 rep heavy snatch (power/squat/split) WOD From 12 – 14 min, change

(Practice / Glycolytic 2-5 min bursts)WOD Review: 8 min Then group warm up all together: 60 sec bike or row then 2x: 5 air squats, 5 WB, 5 box step-ups, 5 hanging shrugs, then 1x: 10 WB, 3 DB step-overs, 5 pull-ups, 5 box jumps WOD Teams of 2: 30 min AMRAP20/16 cal Bike10 WB

REMINDER THERE IS NO 5 AM OR 6:30 AM TOMORROW. THE FIRST CLASS WILL BE AT 8:30 AM. (Competition / For the Leader Board)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec wall squats, 15 sec spiderman stretch/leg, 30 sec PVC good mornings, then

(Happy Thanksgiving) / Fight Gone Bad.. Plus, Plus 7:30am & 9am Only 5 Rounds of: Wall-ball (20/14# & 10/9′) (50+ 14/10 (9/8) (Reps) Sumo deadlift high-pull, (75/55) (50+ 55/35) pounds (Reps) Box Jump, 20/20 (50+ 18/16) (Reps) Push-press (75/55) (50+ 55/35) pounds (Reps) Row (Calories) Rest 1 min (write down scores) In this workout you

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 60 sec row /3x: 5 rkbs / 5 kb sdl / 5 inchworms / 5 side bends/ :30 jump rope WOD 3 Rounds for time:500m Row10 RKBS (70/53) (50+ 53/35)1000m Bike10 KB Sumo deadlift into inchworm walkout (70/53) (50+ 53/35) (https://www.youtube.com/watch?v=Mzdl1-vzT8k) (https://www.youtube.com/watch?v=ofqg9wRj8ls)100

(Practice / Glycolytic)WOD Review: 8 min Then group warm up all together: 3x thru: 1 indoor loop, 5 BB hang cleans, 5 BB front squats, 5 BB hang squat cleans, 5 S2OH WOD: “The Lyon” 5 rounds of:7 Squat clean (165/115) (50+ 105/55)7 S2OH7 Burpee chest to bar pull-up2 min rest between rounds *Ideally, use

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 60 sec Bike or Row then 3x: 5 DB deads/arm, 5 BB deads, 5 push-ups, 10 air squats SOD EMOM x 9 min8-10 Ab rollouts5 DB snatch (arm 1) > 3 pole waiters carry (arm 1) (wt = ath choice)5 DB snatch