January 2019

(OlyNastics) WOD Review: Warm up all together: 60 sec row, 20 sec/leg leg swings, 20 sec of pushup to down/dog, then 3x: 5 BB bent-over row, 5 straight leg sit-ups, 5 push-ups SOD 4-5 sets of: (20 min)5^ Bent-over Barbell Row (narrower grip than Pendlay row)10-15 GHD Sit-ups WOD 15 Minute AMRAP10 BB Power cleans […]

(Metabolic Conditioning)WOD Review: Warm up all together: 3x: 1 TGU/arm, 150m row, 1 indoor loop, 20 sec downward facing dog, 15 sec/leg spiderman, 5 slow air squats, 20 singles WOD For time:1200m Run (5 indoor long loops)100 Dubs80 Plank jacks (hands or forearms) (https://www.youtube.com/watch?v=PR9nHQXCZMo)60 Ab-mat sit-ups40 WB (20/14 @ 10’) (50+ 14/10 @ 9’) 20 Cal

(Glycolytic)WOD Review: Warm up all together: 60 sec bike, 30 sec PVC pass thru, 20 sec/arm PVC chicken str, 5 TVWQB, 5 DB deads/arm, 10 hanging shrugs, then 2x: 2 HC&J/arm, 2 snatches/arm, 3 pull-ups, 200m bike WOD 5 Rounds (On the 5:00):5 DB Hang clean and jerk (Arm 1) (50/35) (50+ 35/20)5 DB Hang

(Gymnastics Focus) WOD Review: Warm up all together: 60 sec row, 15 sec leg swings/leg, 20 sec box step-ups, 20 sec HS hold, then 2x: 10 BB deadlifts, 5 box jumps, 2 HSPU, 1 rope pull SOD Alt EMOMOdd min: 1-2 Rope climbs or 1-2 Rope pullsEven min: Accumulate 20 sec of L-Sit hold (45#

(Metabolic Conditioning)WOD Review: Warm up all together: 1 indoor jog, 1 pole banded lateral walks (1 each way), 10 banded air squats, 20-30 sec per arm BB mash (forearm to lats), then 3x: 100m row, 5 BB thrusters then: forearm BB mash, (For website under warm-up and coaches review) The bands go around your ankles

(Phosphogenic)WOD Review: Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mrnings, 5x TWVQB, 10 BB sumo deads, 10 BB OHP, 10 standing tubing chest flies SOD In 30 minutes complete: 5 x 3^ Sumo deadlifts 5 x 3^ BB or DB OHP 5 x 6-8 DB Chest

(Glycolytic)WOD Review: Warm up all together: 60 sec bike or row, 30 sec wall squats, 20 sec hollow rocks, 20 sec BB penally rows, then 2x: 5 WB, 5 RKBS, 5 V-ups, 5 light Pendlay rows WOD 5 sets of 6 minutes to accomplish: (Rest remainder of time) (30 min total)21 Wall Balls (20/14 @

(Gymnastics Focus)WOD Review: Warm up all together: 2x: 1 indoor loop, 5 air squats, 5 hanging shrugs, 5 DB deads/arm, 5 box jumps or step-ups, THEN: 2x: 1 Pull-up, 1 DB lunge/leg, 1 DB snatch /arm, 1 burpee BJ over SOD 10 min to work on:Handstand work: HS walking practice/Walk to the wall, HS holds…Rope

(Lactate Threshold)WOD Review: Warm up all together: 60 sec row, 30 sec wall squats, 30 sec downward facing dog, 15 sec/leg Spiderman hold, 30 sec BB front rack stretch, then: 2x: 5 BB front squats, 5 BB hang power cleans, 5 BB squat cleans SOD In 18 min complete at least 4 sets of:3^ Squat

(Glycolytic 2-5 min bursts)WOD Review: Warm up all together: 60 sec row, 20 sec handstand hold, 30 sec feet together air squats, 20 sec push-ups, 1 rope climb/rope pull, 1 HSPU, 1 pistol/leg WOD 4 rounds of: 6 min to complete the following: Finish before 6 min, rest remainder of time:Going up and down the