December 2018

Schedule Reminder for New Year’s Eve / New Year’s Day: New Year’s Eve: 6:30 AM / 8:30 AM / 12 PM / 3:30 PM New Year’s Day: 10:30 AM WOD (Glycolytic 2-5 min bursts) (6:30, 8:30 am, Noon and 3:30pm class)WOD Review: Warm up all together: 3x of: 1 indoor jog, 5 air squats, 5 […]

(Metabolic Conditioning)WOD Review: Warm up all together: 3x: 1 indoor loop, 3 OHP, 3 PP, 3 box jumps WOD 22 min AMRAP3 BB SDHP (75/55) (50+ 55/45) (Fitness: KB SDHP)3 Box jump (24/20) (50+ 20/16) (Step-ups as needed)200m run (Mod 200m row)6 SDHP6 BJ200m run*Ascend by 3 reps each round. Post WOD: Use remaining time

(OlyNastics) WOD Review: Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 30 sec PVC wall/front squats, 30 sec PVC push jerks, then 2x: 3 BB cleans, 3 BB front squats, 3 BB Push jerks WOD In 12 min build to a Heavy BB Complex:3 Front Squats

(Lactate Threshold)WOD Review: Warm up all together: 30 sec jump rope, 30 sec PVC pass thru, 30 sec PVC good mornings, 30 sec PVC OHS, then: 2x: 5 BB power snatch, 3 BB squat snatch, 3 BB OHS, 5 V-ups, 10 dubs SOD (11 min total) EMOM x 5: 1-2 Snatch (power, squat, split) (5

(Christmas Community WOD) (Glycolytic)WOD Review & Group warm up: WOD 5 Rounds: Partner Workout (all shared reps or mix and match reps each to increase challenge) 20 Push-ups (each or shared) 30 Calorie row (Comined age team 90+ 24 cal row) (each or shared) 40 AKBS (53/35) (50+ 35/25) 50 Abmat-sit-ups 60 Erg or Cone

(Gymnastics Focus)WOD Review: Warm up all together: 60 sec bike, 10 PVC pass thru, 5 TVWQB, 10 hanging shrugs, 10 PVC good mornings, 10 BB deadlifts SOD: (5-7 min) Option 1: Strict pull-ups: 1 Attempt for max effort strict pull-ups (For those that can do at least 10 strict pull-ups) Option 2: Kipping pull-ups: 1

Friday (Metabolic Conditioning)WOD Review: Warm up all together: 200m indoor loop, 10 air squats, 10 PVC pass thru, 5 BB power cleans, 5 BB squat cleans, 5 BB thrusters, 5 box step-ups/leg, 5 BB power snatch, 5 burpees WOD For time400m run (2 in building loops or new 400m loop)15 Squat cleans (135/95) (50+ 95/65)

(Phosphogenic)WOD Review: Warm up all together:3x: 10 low RKBS, jog 1 indoor loop, 20 sec forearm plank hold AND then 2x: 10 BB bench press, 10 BB deadlifts, 10 hanging shrugs. SOD prep: 7 min to build to bench and deadlift weights. SOD EMOM x 24 minMin 1: 3-5 BB Bench press (BW/3/4 BW for

(Glycolytic) WOD Review:Warm up all together: WOD 5 Rounds: On the 4:00 (20 min)9 Burpee over BB15 Front Squats (115/80) (50+ 85/55)21/17 Calorie Bike (50+ 16/12)* If you have less than 45-60 sec rest, reduce load or reps. SOD (Post WOD): 10 min EMOM Odd min: 5-8 Strict pull-ups (Mod: 1 – 2 slow negatives

(Competition / Gymnastics Focus)WOD Review: Warm up all together: 60 sec row, 10 hanging shrugs, 20 sec standing skin the cat, 10 pauing air squats, 10 box step-ups, 20 sec HS hold, 20 singles, 10 dubs SkillOD options: (@10 min) Beginner / Intermediate: Skin the cat practice AND/OR Intermediate/Advanced: Bar pull-over > bar muscle-up >