April 2019

(Metabolic Conditioning)WOD Review: Warm up all together: 200m run, 10 pausing air squats, 5 push-ups, 20-30 sec downward facing dog, 10 situps, 20-30 sec straddled child’s pose, 5 BB high hip squat cleans WOD 33 min AMRAP:20 Squat cleans (115/75) (50+ 75/45) (Fitness DB’s or MB)25 Pushups (chest to ab-mat)30 Ab-mat sit-ups800m Run (Mod: 2000/1600m […]

(OlyNastic)WOD Review: Warm up all together: 60 sec row, 30 sec PVC good mornings, 10 leg swings/leg, 10 BB deads, 5 BB snatch balance, 5 BB high hip snatch, 5 hang squat snatch, 5 snatch SOD 5 x 2^ Deadlift (16 min) Pre-WOD: 5 min to build to snatch weight WOD 15 min AMRAP5 Box

(Glycolytic 2-5 min bursts) WOD Review: Warm up all together: One indoor loop, 10 leg swings/leg, 10 wall squats, 30 sec BB front rack stretch, 10 BB front squats, then 2x: 5 cal bike, 20 singles, 5 dubs, 5 front squats (light wt) WOD On the 4:00 x 6 Rounds: (24 min total)15/12 cal Bike

(Lactate Threshold) WOD Review: Warm up all together: 60 sec row, 30 sec pass thru, 20 sec/arm PVC chicken str, 5 TVWQB, 5 BB strict press, 5 BB push press, 5 BB push or split jerks SOD In 15 min, build to a Heavy set of 3 Push jerks (from the rack) WOD For Time:1000m Row

(OlyNastics) WOD Review: Warm up all together: 60 sec row, 30 sec pass thru, 20 sec wall squats, 20 sec PVC OH wall squats, 5 TVWQB, 5 PVC snatch balance, 5 PVC snatch high pulls, 5 PVC muscle snatch, 5 PVC high hip squat snatch SOD 20 min to work on:Snatch technique work and snatches

(Metabolic Conditioning)WOD Review: Warm up all together: 2x: 1 pole easy banded resistance run, 30 boxer skips, jog 1 indoor loop, 10 bent over BB rows, 5 push-ups, 10 air squats, 5 BB back squats WOD 35 min AMRAPPartner Buy in: 6 x 2 pole banded resisted runs per person (https://www.youtube.com/watch?v=H76A67K0vko) Then with remaining time

(Glycolytic (2-5 min bursts)WOD Review: Warm up all together: 2 indoor loops, bar sleeve mashing: forearms, triceps, lats, then, 2x: 5 cal row, 5 BB thrusters, 5 knee raises, 5 gymnastics kips WOD 1: AMRAP 5: (30 min total) 27/22 cal Row (50+ 20/15)27 Thrusters (115/80) (50+ 85/60) (fitness: DB thrusters)Rest 5 Minutes WOD 2:

(Gymnastics Focus) WOD Review: Warm up all together: 60 sec row, 20 sec/leg Spiderman, 30 sec child’s pose with straddled knees, 10 air squats, 10 BB front squats, 10 BB jerks, 5 DB deadlifts/arm, 2 DB snatch/arm SOD 18 min to work on squat cleans (Fitness: 10 MB squat cleans)AND2-3 sets of 10-15 light tubing

Friday (Metabolic Conditioning) WOD Review: Warm up all together: 200m run, 20 singles, 10 dubs or few dub attempts, 10 abmat sit-ups, 10 low RKBS, 10 WB (any height) WOD For total time: Buy in: 400m run (Mod: 500m row or 1200m bike) Then: 50-40-30-20-10: (Annie)Dubs (Mod: Double reps for singles)Abmat sit-ups Then 800m run (1000m

(Phosphogenic) WOD Review: Warm up all together: 60 sec bike, 30 sec PVC pass thru, 5 TVWQB, 10 BB bench press, 10 BB bicep curls, 10 PVC pass thru SOD 3 sets of: 10 Bench press directly into 15-20 tubing Chest flies (feel the PUMP) 8-10 DB or BB Bicep curls directly into DB or