May 2019

(Lactate Threshold) WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 1 pole Spiderman str, 1 pole inch worms, 20 sec down dog, 20 sec front rack str, 10 front squats, 5 hang squat cleans, 5 front rack lunges/leg Perform 2-3 rounds 1. Banded front rack stretch with barbell – 45-60 seconds. […]

 (Phosphogenic) WOD Review then warm up all together: 60 sec bike, 30 sec PVC pass thru, 30 sec good mornings, 20 sec/leg couch, 20 sec/leg figure 4, 20 sec down dog, 20 sec front rack str, 5 OHP, 5 jerks SOD 0-8:00 min on the clock3 x 2 Pole box sprints (Body wt / 3/4 BW)3

(Metabolic Conditioning)WOD Review then warm up all together: 20 singles, 10 leg swings/leg, 10 butt ball air squats, 5 MB squat cleans, 5 TVWQB WOD primer: 2x (not for time)10 Dubs/15 Singles5 WB5 Cal row5 push-ups WOD 25min AMRAP50 Double Unders (75 singles)20 WB (20/14) (10/9) (50+ 14/10 & 10/9)20/17 cal Row20 Push-ups Post WOD:

(Glycolytic)WOD Review then warm up all together: 200m jog, 10 wall squats, 5 stretch leg rev inchworms with push-up, WOD Partner Workout / 4 Rounds per person for time:10 Back squats (BW/80%) (50+ 80/65% BW) (from racks)15 Pull-ups400m RunAs soon as your partner completes their 400m run, you can begin the back squats Post WOD:

(Gymnastics Focus) WOD Review then warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec good mornings, 10 hanging shrugs, 5 pushups into down dog, 10 BB deadlifts SOD 5 x 3^ Deadlifts AND 8-12 Bicep curls (DB or BB) (20 min) WOD 13 min AMRAP 50 DB Snatches (50/35) (50+

(Metabolic Conditioning) WOD Review then warm up all together: 60 sec bike, 10 leg swings/leg, 10 PVC pass thru, 10 good-mornings, 5 x push-up > down dog > cobra Post Warm-up Primer: 5 min on clock for 3x:5 BB power snatch (build wt for sets 2 & 3)5 Box step-ups or Jumps 5 Straight legged sit-ups (3rd

(OlyNastics) WOD Review then warm up all together: 200m jog, 10 leg swings/leg, 10 hanging shrugs, 20 sec standing skin the cat, 20 sec bottom of dip stretch, 5 TVWQB, 10 BB hang PC, then 5 additional minutes to build up to 2nd round PC weight. The following stretches are meant to be performed prior

(Glycolytic)WOD Review then warm up all together: 60 sec row, 1 pole spiderman crawl, 1 pole bkwd inchworm, 1 pole toe walks, 1 pole heel walks, 10 hanging shrugs, 200m jog(heel / toe walk: https://www.youtube.com/watch?v=4U899yQczto) SOD 3-4x (16 min)2 pole Lateral leg band walks15/leg Banded knee drives10-15 Ring push-ups10 GHD Hip Extensions WOD 3 Rounds for

(Gymnastics Focus)WOD Review then warm up all together: 2 indoor loops, 10 leg swings/leg, 10 straight leg sit-ups, 2/side no weight TGU’s, 10 KB deads, 10 low RBKS, 10 hollow rocks SOD In 20 minutes:3 x 10-15 GHD Sit-ups3 x 3/arm Turkish get-ups3 x 16 Single leg tubing back flies (8/leg) WOD AMRAP 15:3 Rope

(Lactate Threshold) WOD Review then warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec good mornings, 30 sec PVC OH wall squats, 20 sec/leg spiderman str, then 2x: 10 light deadlifts, 10 light OH alt lunges, and 20 high singles SOD 3 x 8^ BB Bench press & Shoulder/Thoracic mobility