August 2019

(OlyNastics) WOD Review then warm up all together: 60 sec row, 10 PVC pass thru, 5 TVWQB, 5 BB behind head presses, 5 BB Back jerks, 5 BB muscle snatch, 5 BB hang power snatch, 10 pvc seated passes, 10 hip rocks, :20 partner t spine stretch SOD In 18 minutes: Build to a challenging […]

(Glycolytic 2-5 min bursts) WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 20 sec Spiderman & Pigeon str/leg, 5 push-up to down dog, 10 hanging shrugs, 3 fwd lunges/leg WOD Partner WOD: For total time: Buy In: 100 WB (20/14 & 10/9) (50+ 14/10 & 10/9) then 10 Rounds total

(Gymnastics Focus) WOD Review then warm up all together: 3x: 1 indoor loop, 3 push-up to down dog, 5 hanging shrugs, 5 feet together air squats, 10 sec HS hold SOD EMOM for 12 min: Min 1: Muscle-ups OR Chest to bar pull-ups (Mod: COB, negatives OR ring rows) Min 2: Pistols OR Candlestick Pistols

(Lactate Threshold) WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, PVC/BB front rack str, 5 push-up to down dog, 5 BB front squats, 5 BB high hip clean, 5 BB hang clean, 5 BB cleans SOD In 20 minutes, complete 4 sets of: 5^ Front squats 10-15 DB Tricep Extensions/arm

(Metabolic Conditioning) WOD Review then warm up all together: 200m jog, 10 leg swings/leg, pole squat grind, pole calf stretch, 10 PVC pass thru, 5 TVWQB, 5 BB push jerks, 5 BB back squats, 5 BB squat clean thrusters WOD For Max Reps: 0:00 – 10:00 – 1 Mile Run > Max BB Push jerks

(Glycolytic 2-5 min bursts) WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, :20 PVC/BB prayer stretch, 5 kang squats, :30 softball trap mash 5 BB high hip clean, 5 BB hang clean, 5 BB cleans 1. PVC Prayer Stretch – 20 second hold 2. Kang Squat – 5 reps 3.

(Gymnastics Focus) WOD Review then warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 5 push-up to down dog, 5 BB straight leg deads, 5 reg deads, 5 sumo deads SOD In 25 minutes complete: 5 x 3^ Sumo deadlifts 3 x 10-15 GHD sit-ups OR Plate

(Lactate Threshold) WOD Review then warm up all together: 60 sec row, 30 sec wall squats, 10 BB back squats, 20 sec/leg Spiderman, 5 push-up to down dog, 5 KB deads, 5 RKBS, 3 Rev lunges/leg SOD In 25 min: 10-8-6-4-2 Back squats 10 reps @ 50% 8 reps @ 60% 6 reps @ 65%

(Metabolic Conditioning) WOD Review then warm up all together: 3x: 1 indoor loop, 5 DB thrusters, 10 sec HS hold, 5 box jumps, 5 light PC’s WOD For time: 800m Run (Mod: 1K row) 30 DB thrusters (35’s/20’s) (50+ 25’s/15’s) 20 HSPU (Mod: Pads or Push-ups) 30 Box jump overs (24/20) (50+ 20/18) 30 Power

(OlyNastics) WOD Review then warm up all together: 30 sec jump rope, 10 PVC pass thru, 5 TVWQB, 10 BB bench press, 5 BB muscle snatch, 5 BB OHS, 5 BB hang squat snatch SOD In 25 min complete 4 rounds of: 4 x 8^ Bench press 3 x 15-20 Tubing chest flies 15 Bench