July 2019

(Benchmark Workout) WOD Review then warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec/arm PVC chicken str, 20 sec handstand hold, 10 hanging shrugs, 5 BB str leg deads, 5 BB deads, 5 fwd lunges/leg, 5 push-up to down dog SOD In 20 min: 5^ x 5-7 BB or DB […]

(Glycolytic) WOD Review then warm up all together: 60 sec bike, 10 leg swings/leg, 10 PVC pass thru, 5 TVWQB, 5 push-up to down dog, 10 PVC good mornings, 5 box jumps/step-ups, then 5 of each: BB high hip clean and jerk, BB hang c&j, c & j WOD prep 8 min to build to

(Gymnastics Focus) WOD Review then warm up all together: 60 sec row, 10 leg swings, 5 push-up to down dog, 5 DB deads/arm, 3 snatches/arm, 10 straight leg sit-ups, 10 air squats then 1x: 10 BB back squats, 5 push-ups, 2 DB snatch/arm, 5 burpees, 5 sit-ups WOD prep: 6 min to build to back

(Lactate Threshold) WOD Review then warm up all together: 200m jog, 10 leg swings, 10 PVC good mornings, 10 hanging shrugs, 5 kb deadlifts, 5 RKBS, 5 mini kips, 5 push-up to down dog SOD EMOM for 10 min: Min 1: 2 pole lateral leg band (ankle) walk / per leg Min 2: 15 banded

(Phosphogenic) WOD Review then warm up all together: 60 sec row, 10 leg swings/leg 10 PVC pass thru, 10 PVC good mornings, :20 banded pec stretch, :20 barbell pec mash, :20 tricep mash with softball 1. Banded pec stretch – 15-30 seconds each arm 2. Barbell pec mash – 20-30 seconds each arm 3. Ball

(Glycolytic 2-5 min bursts) WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 10 PVC pass thru, 5 TVWQB, 5 push-up to down dog, 10 PVC good mornings, then 5 of each: BB high hip clean and jerk, BB hang c&j, c & j SOD In 15 minutes complete 3-4^ sets

(Gymnastics Focus) WOD Review then warm up all together: 200m jog, 20 sec/leg Spiderman and pigeon str, 5 push-up to down dog, 3 frd & bwd lunges/leg, 20 sec/leg pole calf stretch, 10 hanging shrugs SOD In 15 minutes complete 2-3 sets of: 8 Pistols (4/leg) or 8 Candlesticks 1-2 Rope climbs (2-3 Rope pulls)

(Lactate Threshold) WOD Review then warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec/arm PVC chicken str, 20 sec handstand hold, 10 hanging shrugs, 5 BB str leg deads, 5 BB deads, 5 fwd lunges/leg, 5 push-up to down dog SOD In 20 minutes: 5-8/leg Pitcher squats 8-12 DB/BB Bicep

(Metabolic Conditioning) WOD Review then warm up all together: 60 sec bike, 30 sec PVC pass thru, 20 sec/arm PVC chicken str, 10 hanging shrugs, 5 KB deadlifts, 5 RKBS, 5 push-up to down dog SOD In 10 minutes, complete 2 sets of: 2 pole Lateral leg band walk 5 Broad jumps for distance (How

(Glycolytic) WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 10 PVC pass thru, 5 TVWQB, 10 PVC OHS, 3 box step-ups/leg, 5 box jumps, then 3 of each with PVC: snatch high pulls, muscle snatch, power snatch, squat snatch WOD prep: 10 minutes to build up to 4-5th round snatch