April 2019

(Gymnastics Focus)WOD Review the warm up all together: 60 sec row, 10 leg swings/leg, 20 sec/leg Spiderman str, 10 wall squats, 5 ring rows w/2 sec hold, 10 BB back squats SOD 3-4 sets of 6-8/leg of Weighted box step-ups AND 3-4 sets of 5 TVWQB with 2.5-10# (18 min) WOD AMRAP 16:20 Overhead squats […]

(Lactate Threshold)WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 20 sec/leg Spiderman str, 10 wall squats, 5 ring rows w/2 sec hold, 10 BB back squats SOD 10/8/6/4^ Back squats & 3-4 x 10 Ring rows (18 min) WOD 5 Rounds: (20 min total)1 Minute WB (20/14 10/9’) (50+ 14/10

(Metabolic Conditioning) WOD Review then warm up all together: 1 indoor jog, 10 str leg sit-ups, 5 push-up into downward dog, 10 KB deads, 5 KB low RKBS, 5 BJ or step-ups SOD In 10 min, accomplish 2-3 sets of: 10-15 GHD sit-ups 10-15 Tubing back flies 20-30 sec/side Side plank WOD For time: (30

(Glycolytic) WOD Review then warm up all together: 200m jog, 5 long pause air squats, 5 x push-up into downward dog, 5 traveling Spiderman crawls/leg, 5 rev lunges/leg, 5 plate ground to OH, 5 burpees (36 min total)WOD 1 AMRAP 810 Plate ground to overhead (45/25) (50+ 25/15)10 Air squats200m Run or 15/9 cal (bike or

(Gymnastics Focus) WOD Review then warm up all together: 30 sec jump rope, jog 1 loop, 10 leg swings/leg, 10 pausing wall squats, 20-30 sec/leg couch str., 20-30 sec/leg pigeon str, 10 hanging shrugs, 20-30 sec front rack str, 10 BB front squats SOD In 15 min, build to a heavy set of 3 Front squats.

(Lactate Threshold)WOD Review then warm up all together: 60 sec bike, 30 sec PVC pass thru, 20 sec/arm chicken str, 20 sec good mornings, 20 sec/leg leg swings, 20 sec downward dog, 5 TVWQB, then: 2x: 4/leg half kneeling BB OHP and 10 BB bent over rows SOD 3-4 sets of: (20 min)5-8 Half kneeling

(Metabolic Conditioning)WOD Review then warm up all together: 2 indoor loops, 10 PVC pass thru, 10 PVC good mornings, 5 TVWQB, 5 pausing air squats, 5 PVC pausing air squats, 5 hanging shrugs, 5 tight mini-kips WOD 6 Rounds for time: (40 min Cap)800m run (1K Row or 2000m Bike)4 Squat snatches (185/135) (50+ 115/75)

(Phosphogenic) WOD Review then warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec good mornings, 20 sec/arm chicken stretch, 20 sec BB front rack stretch, 20 sec BB front squats, then 2x: 2 high hip (HH) power clean & jerk (c&j), 3 HH squat cl & j, 3 hang pc

(Gymnastics Focus) WOD Review: Warm up all together: 1 indoor loop, 10 big fwd arm circles, 10 big bkd arm circles, 4 pole DB waiters carry (med wt), 10 hollow rocks, 20 sec HS hold, 5 DB deads/arm, 2 DB snatches/arm SOD 15 min to:5 sets: 3-5 reps of 3-4 second Handstand negatives (RX 4-8 inch

(Lactate Threshold) WOD Review: Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec wall squats, 20 sec per arm thumb down lat stretch, 10 hanging shrugs, 10 BB bench press SOD 3 x 8^ Bench press & 3-5 Strict Pull-ups (18 min) WOD For time: (15 Min cap)9 Thrusters (75/55)