February 2019

(Metabolic Conditioning)WOD Review: Warm up all together: 200m run, 20 single-unders, 150m row, 15 sit-ups, 15 superman pulses WOD 30 min AMRAP30 Dubs300m Row30 Ab-mat sit-ups300m Run30 Superman pulse-ups Post WOD: stretch and softball mash as needed.

(Glycolytic)WOD Review: Warm up all together: 60 sec row, 10 PVC pass thru, 10 PVC good mornings, 5 TWVQB, then 2x: 10 BB bench press, 5 BB squat cleans, 10 hanging shrugs, 10 total fwd lunges WOD prep: 8 min to build to bench weight and warm-up squat clean WOD 1 & 3 4 min

(Gymnastics Focus)WOD Review: Warm up all together: 60 sec bike then 2x: 6 alt fwd lunges, 10 hanging shrugs, 5 push-ups, 10 air squats SOD 15 min to complete:4-5 x 6^/leg BB split stance squat (Fitness: Goblet split stance squat) https://www.youtube.com/watch?v=8Wp4ugSXiVM4-5 x 8-10 Half kneeling windmills /arm: https://www.youtube.com/watch?v=a2HD3KRxv1c WOD AMRAP 18:25/20 Calorie Bike (50+ 20/15)3 Rounds of

(Lactate Threshold (19/.1 Make-up if needed)) WOD Review: Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 20 sec downward facing dog, 20 sec/leg spiderman, then 2x: 100m row, 10 BB front squats, 5 box step up & overs SOD 5 x 3^ Strict OHP press &

(CF Opens Workout 19.1) WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC good mornings, 30 sec PVC pass thru, 5 TVWQB, 20 sec wall squats, then: 3x through WOD primer: 5 cal row & 8 WB WOD Workout 19.1 Complete as many rounds as possible in 15

(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 deadlifts/arm, 2 DB snatches/arm, 10 singles, 5 dubs SOD 3 x 5^ Front squats (15 min) WOD For time:60 Double unders30 Box jumps (24/20) (50+ 20/16)60 Double unders30 DB snatches

(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 Partner workout: 20 min AMRAP 5 Pull-ups (Mod & Fitness 8 Ring rows) (no

(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 press, 5 BB back jerks SOD 5 x 3^ Back jerks (push or

(Metabolic Conditioning) WOD Review: 8 min Then group warm up all together: 60 sec row, 10 lateral line hops, 5 push-ups, 1 indoor loop, 2 fwd & 2 reverse lunges/leg, 5 v-ups, 10 hanging shrugs WOD 30 min AMRAP300m Row20 Erg hop overs (over & back = 2)10 Palm-release push-ups200m Run20 Alt fwd lunges (total) (body

 (Glycolytic 2-5 min bursts) WOD Review: Warm up all together: 60 sec row, 30 sec PVC pass thru, 5 TVWQB, 5 BB deads, 5 BB front squats, 5 BB jerks, 5 BB back squats, 10 hanging shrugs, 5 easy kips SOD 16 Min to establish a challenging Bear Complex (deadlift, hang clean, front squat, S2OH, back