January 2019

(OlyNastics) WOD Review: Warm up all together: 60 sec bike, 30 sec PVC pass thru then 3x: 5 BB snatch balance, 5 BB good mornings, 5 BB hang power snatch, 5 BB OHS, 5 BB squat snatch, 5 knees to chest SOD 15 min to superset sets of: 3^ BB Snatch balance (Fitness: 4 pole […]

(Gymnastics Focus)WOD Review: Warm up all together: 2x: 1 indoor loop, 5 air squats, 5 BB back squats, 5 BB deadlifts, 5 BB hang power cleans, 5 BB jerks, 5 abmat sit-ups, 5 hanging shrugs, 5 sec bottom of ring dip hold/stretch SOD In 15 min build to a challenging set off BB Back squats

(Lactate Threshold)WOD Review: Warm up all together: 60 sec bike or row, 10 leg swings/leg, 1 pole Spiderman crawl, 10 straight legged sit-ups, 10 BB Pendlay row, 10 BB fwd lunges, 5 push-up to downward facing dog SOD 4-5 rounds of: (16 min)5-6/leg Pitcher squats10 GHD sit-ups WOD 6x (18 min cap)10 BB Pendlay row

(Metabolic Conditioning) 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 thrusters, 5 box jumps, 5 BB SDHP, 5 WB WOD 21-15-9 of:Thrusters (95/65) (50+ 65/45) (Fitness: DB thrusters)Box jumps (24/20) (50+

(Glycolytic 2-5 min bursts) WOD Review: Warm up all together: 2x: 60 sec easy row, 30 sec easy bike, 15 sec easy burpees WOD 3 Rounds (36 min total)3 min cal RowRest 2 min2 min cal BikeRest 2 min1 min Burpees Rest 2 min Post WOD: Cool down with 2 min easy bike or row

(Gymnastics Focus)WOD Review: Warm up all together: 3x: 20 singles, 10 ab mat sit-ups, 5 forward lunges per leg WOD For time100-80-60-40-20 Double unders (Singles: 150-120-90-60-30)50-40-30-20-10 Abmat Sit-ups30-26-22-18-14 Oh plate lunges (45/25) (50+ & Fitness 25/15) (total) SOD In remaining time in class, get in 3 sets of:Complete all FS sets first: 5^ Front squatsSecond:

(Lactate Threshold)WOD Review: Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 10 hanging shrugs, 1 indoor jog, 10 easy kipping swings, 10 BB deadlifts 8 min to build up your deadlift weight. WOD “Tillman”7 Rounds for time7 Deadlifts (315/205) (50+ 205/125) (Fitness: 15 KB sumo deadlifts,

(Metabolic Conditioning)WOD Review: Warm up all together: 2x: 1 indoor jog, 10 leg swings/leg, 200m bike, 10 BB hang power clean, 5 burpee over BB WOD For time:800m Run (1000m Row alternative)Then…5 rounds of:5 Power cleans (205/125) (50+ 125/85) (Fitness: 10 DB Power clean)10 Burpee over bar (lateral or bar facing)15/12 cal Bike (Row if

(Phosphogenic)WOD Review: Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 30 sec BB bench press, 30 sec straight legged sit-ups SOD 5-5-3-3-3 of Pendlay Row & BB Bench press and 5 x 10-15 GHD Sit-ups (super-setting all sets) (25-28 min) WOD Tabata These: Alternating Rounds: 6

(Lactate Threshold)WOD Review: Warm up all together: 2x 1 pole lateral leg band walk, 10 air squats, then, 10 BB back squat, 5 BB bicep curls, 4 plate walk-overs, 5 BB power cleans, 5 light wt PC, 10 BB hope overs SOD In 18 min complete 3-5 sets of:10 BB back squats8-12 DB or BB