February 2019

(Gymnastics Focus) WOD Review: Warm up all together: 20 singles, 10 feet together air squats, 10 PVC pass thru, 5 TVWQB, 15 sec handstand hold, 10 sec bottom of dip hold, 10 hanging shrugs SOD EMOMMin 1: 1-5 Muscle-ups (bar or ring) (Mod: Bar or Ring jumping M-ups / OR 2-10 Ring dips)Min 2: 2-4 […]

(Lactate Threshold)WOD Review: Warm up all together: 60 sec row, 20 sec leg swings/leg, 30 sec wall squats, 20 sec/leg spiderman, 30 sec downward facing dog, 20 sec straddle str, 10 BB pausing back squats, 5 light wt pausing back squats SOD Tempo back squats (16 min)5^ sets of 2 reps (4 seconds down and

(Metabolic Conditioning)WOD Review: Warm up all together: 200m inside run, 10 PVC pass thru, 10 PVC OH fwd lunges, 10 straight leg sit-ups, 10 BB bench press, 10 BB OH fwd lunges WOD 40 min AMRAP500m Run (1 Long loop AND 1 Short loop)20 BB OH Forward alt stepping stationary lunges (95/65) (50+ 65/45) (10/leg)

(Partner Play) WOD Review: Warm up all together: 2x: 1 indoor jog, 5 push-ups, 5 air squats, 5 BB front squats, 5 BB hang squat clean, 10-15 sec bike burst WOD Teams of 2 / For Time: (36 Minute Time Cap):3 Rounds20 Bar facing burpees20 Hang squat cleans (135/95) (50+ 95/65) (Fitness: KB Sumo dead

Friday (Gymnastics Focus) WOD Review: Warm up all together: 60 sec row, 30 sec PVC pass thru, 5 TVWQB, 5 BB high hip snatch, 5 BB hang snatch, 5 BB OHS, 5 power or squat snatch, 10 hanging shrugs, 10 sec bottom of dip hold SOD In 10 min:Build up to the heaviest BB snatch weight

(Lactate Threshold) WOD Review: Warm up all together: 30 sec jump rope, 30 sec PVC good mornings, 30 sec PVC pass thru, 5 TVWQB, 5 DB deads/arm, 2 snatch/arm, 10 ab-mat sit-ups SOD In 15 min, 3-5^ sets of OHS WOD AMRAP 15: 30 Abmat sit-ups 20 x 25 ft. Shuttle runs (stay between 2

(Metabolic Conditioning)WOD Review: Warm up all together: 1x: 1 indoor loop, 10 leg swings/leg, 10 air squats, 5 push-ups, 10 hollow rocks, then 2x: 1 indoor run, 10 low WB WOD 30 Minute E2MOM (Every 2 Minutes)Minute 1: 200m run Minute 2: 25 RKBS (53/35) (50+ 35/20)*If it takes you longer than 1 min to run

(OlyNastics)WOD Review: Warm up all together: 2x: 200m row, 20 singles, 10 PVC pass thru, 5 TVWQB, 5 BB front squats, 5 BB hang power cleans SOD EMOM for 8 min:35-45 sec of Dubs or Triple under attempts10-15 Pike leg lifts https://www.youtube.com/watch?v=sBhQxMfpuJU WOD AMRAP 15:15 Hang power cleans (115/75) (50+ 85/55) (Fitness: 16 DB hang PC

(Glycolytic 2-5 min bursts) WOD Review: Warm up all together: 60 sec bike, 10 leg swings/leg, 10 pause wall squats, 10 straight leg BB deads, 5 inchworm push-up to downward facing dog, then 2x: 5 WB, 5 lighter deads, 4 burpee over BB SOD In 15 min, compete set 4-5^ sets of 5 BB or

(Lactate Threshold) WOD Review: Warm up all together: 3x: 1 indoor job, 5 TVWQB (just first time thru), 3 PVC or BB high hip power snatch, 3 hang p/snatch, 3 OHS, 3 squat snatch SOD In 15 min, build to a challenging / heavy complex:Power snatch + Overhead squat + Squat snatch WOD For time:20 Power