December 2018

(Lactate Threshold) WOD Review: Warm up all together: 3x: 1 indoor loop, 5 ring rows, 5 push-ups, 5 air squats and then 3x: 5 BB clean and jerk, 1 pull-up, 2 push-ups, 3 air squats WOD 1, 2, 3… 10 Power clean and jerk (135/95) (50+ 95/65) 1 round of Cindy after each C&J round […]

(Practice / OlyNastic) WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC good mornings, 30 sec PVC pass thru, 15 sec TVWQB, 20 sec wall squats, 15 sec HS hold, then: 5 WB, 5 BB hang power snatch, 5 box jumps, 3-5 HSPU SOD 4 x 3 Deadlifts &

(Glycolytic 2-5 min bursts) WOD Review: 8 min Then group warm up all together: 60 sec Bike (row as needed), 30 sec pass thru, 15 sec TVWQB, 20 sec BB OHP, 30 sec stand to knee to stand, 20 sec abmat sit-ups WOD 6 Rounds10 BB Strict OH press 95/65 (50+ & Mod: 65/45) (Fitness:

(Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 3x: 1 indoor loop, 5 pausing air squats, 5 BB front squats, 3 DB deads/arm, 2 DB snatches/arm, 10 singles, 5 dubs SOD -4 x 7^ Front squats & 3-4 x 10/arm Sledge hammer tire hits (20 min)-Tire hits: https://www.youtube.com/watch?v=sAglsOMn9nc WOD For time:60 Double unders

(Lactate Threshold)WOD Review: 8 min Then group warm up all together: 2 indoor loops, 10 straight leg sit-ups, 10 PVC pass thru, 10 PVC good mornings, 8 PVC back rack jerks, 5 BB deadlifts, 5 BB hang power cleans, 5 BB push jerks SOD 5-4-3-2-1^ Push jerk (each set should be challenging) And 3 x

(Metabolic Conditioning) WOD Review: 8 min Then group warm up all together: 60 sec row, 10 lateral line hops, 5 push-up, 1 indoor loop, 2 fwd & 2 reverse lunges/leg, 5 v-ups, 10 knee band air squats WOD 30 min AMRAP300m row20 Erg hop overs (over & back = 2)10 Push-ups200m run20 Lunges (total)10 Alt

(Practice / Glycolytic 2-5 min bursts)WOD Review: 8 min Then group warm up all together: 10 calories easy row, 5 TVWQB, 10 wall squats, 10 PVC OH wall squats, 10 PVC Sotts press, 5 push-ups, 20 sec downward facing dog, 10-20 lite tubing back flies*Sotts press: https://www.youtube.com/watch?v=v3qropQDTOU WOD: (21 min total) AMRAP 321 Overhead squats (95/65)(50+/Mod

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 2x: 2 indoor loops, 10 easy ring rows, 15 sec hs hold, 10 BB hang clean to front squat then 1x: 1 muscle-up or pull-up, 2 HSPU, 4 BB squat cleans WOD 20 min AMRAPOption A:2 Muscle-ups4 Strict HSPU (Mod w /pads

(Practice / Lactate Threshold)WOD Review: 8 min Then group warm up all together: 1 indoor jog, 15-20 single-unders, lateral banded walk one pole, 10 banded air squats, lateral walk back, 10 air squats, 30 sec BB front rack stretch, 8-10 BB power cleans, 10 hanging shrugs, 5-10 kipping knees to chest For the lateral walk

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 200m jog, 10 wall squats, 10 low WBs, 10 abmat sit-ups, 1 indoor jog, 5 WB (10’) WOD 25min AMRAP3 Wall balls (20/14 & 10/10) (50+ / Scaled / Fitness 14/10 & 10/9)3 Abmat Sit-ups200m run6 Wall balls6 Abmat Sit-ups200m run*Ascend the