June 2019

(Gymnastics Focus) WOD Review then warm up all together: 60 sec bike, 30 sec PVC pass thru, 5 TVWQB, 10 HS shrugs or 20 sec hold, 10 hanging shrugs, 5 push-ups to down dog, 10 pausing air squats SOD Every 2 min for 8 minutes, accumulate 40-60 sec of HS hold OR 8-10 HSPU (Those […]

(Metabolic Conditioning) WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 15 sec HS hold, 20 banded lat stretch, 10 BB front squats, 30 sec Olympic squat stretch, child’s pose with hands on upper back. 1. Banded lat stretch – Hold 30-60 seconds each arm 2. Armless child’s pose – Hold

(Phosphogenic) WOD Review then warm up all together: 200m jog, 5 fwd arm circles, 5 bkd arm circles, 10 PVC pass thru, 5 pushup to down dog, 10 behind head PVC presses, 5 BB OHP, 5 BB PP, 5 BB jerks With a 30 min running clock SOD 1: 3^ x 3 Strict OHP SOD

(Glycolytic) WOD Review then warm up all together: 3x: 100m bike, 5 BB clean deadlifts, 5 BB hang cleans SOD In 15 minutes, build to a challenging Hang power clean Fitness SOD option: 10 min AMRAP 10 MB Squat cleans 200m Run 15 Ab-mat sit-ups WOD 7 Rounds on the 3:00 (21 mintues total) 23/18

(Gymnastics Focus) WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 20 sec/leg Spiderman, 20 sec/leg pigeon, 20 sec/foot pole/calf stretch, 10 pausing BB back squats, 5 fwd lunges/leg SOD 5, 5, 3, 2, 1 Ascending Back squats & 2-4 sets of 10-15 light tubing back flies (25 min) WOD For

(Lactate Threshold) WOD Review then warm up all together: jog 1 loop, 30 jump rope, 10 PVC pass thru, 5 push-ups to down dog, 10 easy ring rows, 10 butt ball squats, 10 BB Romanian deadlifts SOD 4^ x 8 Bench press AND 3 x 8-10 Ring rows (elevate feet if possible) (22 min) WOD

(OlyNastics)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, 5 reps of adductor stretch with rotation, 5 reps of floor biceps stretch, 20 sec. partner t spine stretch, 5 BB snatch high pulls, 5 BB muscle snatch, 5 BB

(Glycolytic 2-5 min bursts)WOD Review then warm up all together: 60 sec bike, 30 sec PVC WOD Working in 5 minute increments, complete as much as possible (40 min cap) of:50-40-30-20-10: Abmat sit-ups25-20-15-10-5: cal Bike10-8-6-4-2: Deadlifts (275/185) (50+ 185/125) 4 min rest intervals after each 5 min of work. **If you finish under 23 min

(Lactate Threshold)WOD Review then warm up all together: 60 sec row, 30 sec good morings, 30 sec wall squats, 20 sec/leg spiderman, 20 sec/leg pigeon, 20 sec front rack stretch, 10 BB back squats, 10 BB jerks, 10 ring rows SOD In 20 min, complete the following:3^ x 10 Back squats3 x 8-10 Ring bicep

(Metabolic Conditioning) WOD Review then warm up all together: 3x: 1 indoor loop, 3 push-ups to down dog, 5 hanging shrugs, then 2x: 5 TVWQB and 10 light Bench press SOD In 10 minutes, build to a challenging 3 rep Pull-up (Mod: 3 slow negatives) WOD 8x For Time:400m Run & 10/8 Bench press (155/95)