March 2019

(Oly/Nastics) WOD Review: Warm up all together: 60 sec row, 30 sec BB pausing back squats, 20 sec front rack stretch, 30 sec BB front squats, 20 sec downward dog str, 20 sec skin the cat str, 5 BB hang PC, 5 BB PC, 5 light wt PC SOD 2 x 10 Front squats AND 2 […]

(Glycolytic 2-5 min bursts) WOD Review: Warm up all together: 2x: 60 sec bike, 6 step-ups or jumps, 2 pole box push WOD AMRAP 4 x 5 Rounds: (36 min total) 30/24 cal Bike (50+ 22/16) 15 Box jumps (24/20) (50+ step-ups 20/18) Max rep box push (between 2 poles) in time remaining (135/90) Rest

(Gymnastics Focus)WOD Review: Warm up all together: 60 sec bike, 10 pause air squats, 20 sec/leg pigeon and couch str, 20 sec each of 3-way banded str (https://www.youtube.com/watch?v=3HUtFvMij2E), 20 sec HS hold w/ shrugs SOD 3 x 10 Pitcher squats/leg AND 3 x 15-20 Tubing back flies (17 min) WOD 20 Minute AMRAP8 HSPU (w/1

(Lactate Threshold)WOD Review: Warm up all together: 2x: 1 indoor loop, 20 singles, 20 sec child’s pose, 20 sec downward facing dog, 20 sec kneeling straddle str, 5-10 push-ups SOD 3 x 10 Bench press (16 min) WOD For time:1-2-3-4-5-6-7-8-9-10 of:DB Squats (50’s/35’s) (50+ 35’s/20’s)After each round: 30 Dubs (45 Singles) *Workout finishes with jump

(Metabolic Conditioning or 19.5) WOD Review: Warm up all together: 2x: 2 indoor loops, 10 leg swings/leg, 10 KB deadlifts, 10 low RKBS SOD 2 sets of: (7 min)2 pole lateral leg band walks (ankles) > 15 banded air squats (knee caps) > 10 slow supine/bent knee banded bridges (https://www.youtube.com/watch?time_continue=13&v=7ehXSzO2Buw) WOD 30 Minute AMRAP20 AKBS

(19.5: Final CF Open Workout) Don’t forget about our Final Friday Night Lights rom 4:30 – 7:30pm… We’ll provide some food and you can bring in your favorite beverage. Post 7:30, there may be a group going out to celebrate… WOD Review: Warm up all together: 60 sec row, 10 leg swings/leg, 10 PVC good

(Gymnastics Focus) WOD Review: Warm up all together: 3x: 15 singles, 1 indoor loop, 5 air squats, 3 lunges/leg, 5 pushups, 5 HS shrugs/10 sec hold, 10 hollow rocks SOD EMOM for 10 minOdd min: 1 Rope climbEven min: Athletes choice: (HSPU, HS negatives, Pistols, Candlesticks and/or Muscle-ups) WOD For Time:100 Dubs, 30 Reverse lunges

(Lactate Threshold)WOD Review: Warm up all together: 60 sec row, 10 hanging shrugs, 10 PVC OH wall squats, 10 sit-ups SOD In 15 min, build to a challenging Overhead Squat with 2-3x Shoulder stretches (20-30 sec) (half wall hang) https://redefiningstrength.com/…/half-wall-hang-e1411329123… AND MB T-Spine stretch: https://www.youtube.com/watch?v=_C1nMSnoCsA WOD AMRAP 125 Strict pull-ups (Mod: 2-3 three second negatives – No Bands)10

(Metabolic Conditioning)WOD Review: Warm up all together: 1 indoor loop, 10 wall squats, 15 sec downward facing dog, 10 hanging shrugs, 5 RKBS, 5 fw lunge/leg, 3 inchworm pushup to a KB SDHP, 200m row WOD 1 From 0-9 min AMRAP10 WB (25/20) (10/9) (50+ 20/14 & 9/8)15 Hanging knee raises200m Run 9-10 min: Rest

(Glycolytic or 19.4) WOD Review: Warm up all together: 60 sec row, 30 sec PVC good morning. 20 sec spiderman/leg, 20 sec pigeon/leg, then 2x: 5 cal bike, 5 push-ups, 4 DB rows/arm, 5 light deads WOD 5 Rounds on the 4:009 Deadlifts (225/155) (50+ 155/95)6 DB Renegade rows (50/35) (50+ 35/20) (1 rep =