July 2019

(Lactate Threshold) WOD Review then warm up all together: 60 sec row, 10 wall squats, 10 BB straight leg deads, 10 BB/PVC back rack jerks, then 3 PVC/BB reps of each: high hip power snatch, high hip squat snatch, hang power snatch, hang squat snatch, power snatch, squat snatch SOD In 18 minutes, build to […]

(Metabolic Conditioning) WOD Review then warm up all together: 3 rounds of: 1 indoor jog, 5 BB power cleans, 10 sec HS hold, 3 box step-ups/leg or 3 jumps WOD 8 Rounds for time 400m Run (1000m Bike) 5 Power cleans (225/145) (50+ 155/105) 7 HSPU (Mod: Push ups) 9 Box jumps (24/20) (50+ 20/16)

 (Phosphogenic) WOD Review then warm up all together: 200m jog, 10 air squats, 10 BB back squats, 10 PVC pass thru, 5 push-up to down dog SOD In 30 minutes, complete at least 4 sets of: 5^ BB Back squats 5-8^ DB Bench press 8-10^ DB/BB Bicep curls 10-15 GHD sit-ups WOD Alt Tabatas 6

(Glycolytic) WOD Review then warm up all together: 60 sec bike, 10 leg swings/leg, 5 push-ups to down dog, 10 hanging shrugs, 5 TVWQB WOD For total time: 2 Rounds: 30 Abmat sit-ups 21/17 cal Bike 5 Strict pull-ups (50+ 3/1) (Mod: 1 Negative or 2 w/Band) 10 Kipping pull-ups (Mod: Banded) *Buy out: 200m

(Lactate Threshold) WOD Review then warm up all together: 200m jog, 20 sec/leg of: Spiderman, pigeon, 5 pushup to down dog, 5 rev lunges/leg, 5 BB behind head press, 5 BB back jerks, :20 wall chest opener, 10 90/90 hip rotations, 10 thoracic wall slides 1. Wall chest openers – 30 seconds each side 2.

(OlyNastics) WOD Review then warm up all together: 60 sec bike, 10 leg swings/leg, 10 PVC good mornings, 10 PVC pass thru, 5 TVWQB, 20 sec handstand hold, 15 sec/arm lat stretch, 5 BB str leg deads, 5 BB deads, 5 push-up to down dog SOD 5 x 5^ BB Deadlifts AND 3 x 5-10

(Metabolic Conditioning) WOD Review then warm up all together: 200m row, 10 leg swings/leg, pole/wall static calf stretch, 30 jump rope, 10 wall squats, 5 WB, 5 cal bike SOD In 10 minutes complete at least 2 rounds of: 2 Pole lat leg walks / leg 10 Banded air squats 15 Tubing (light) back flies

(Glycolytic) WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 10 PVC pass thru, 10 PVC good mornings, 5 TVWQB, 5 push-up to down dog, 10 hanging shrugs, BB front rack stretch, 5 BB front squats, 5 BB thrusters, 5 BB power snatch WOD prep: 6 min to prep WOD 4

(Gymnastics Focus) WOD Review then warm up all together: 200m jog, 10+ leg swings/leg, 10+ PVC pass thrus, 5 pushup to down dog, 15-20 sec of each: thumb down lat stretch, PVC chicken str, bottom of squat grind SOD With a 15 minute time cap: 100 Palm release push-ups… Every break until you finish 100

(Metabolic Conditioning) WOD Review then warm up all together: 10 PVC pass thru, 10 PVC good mornings, 5 push-up to down dog, 10 reps high plank alternating pigeon, 20 sec. goblet ankle rocks, 20 sec. deep squat rotation, then 2 rounds of: 200m jog, 10 KB deadlifts, 10 KB squats 1. High plank alternating pigeon