September 2019

Phosphogenic WOD Review then warm up all together: 60 sec row, 10 leg swings, 15 sec/leg wall calf stretch, 10 PVC pass thru, 10 PVC good mornings, 10 PVC back rack jerks, 10 BB pausing back squats SOD 25min to complete: 10/8/6/4/2^ of Back Squats AND 3 or 4 x 15 Bentover tubing tricep extensions […]

Gymnastics Focus WOD Review then warm up all together: 200m Jog, 10 Leg Swings/leg, 15 sec/leg Wall Calf Stretch, 10 Wall Squats, 5 Push-up to Down Dog, 10 Hanging Shrugs SOD EMOM for 10 minutes (5 rounds each) Min 1: 1-2 Rope climbs Min 2: 6-10 Ab rollouts WOD Just Keep Going… for 24 Minutes

Lactate Threshold WOD Review then warm up all together: 60 sec Bike, 10 PVC Pass Through, PVC Chicken Stretch, 5 TVWQB, 5 BB Snatch High Pulls, 5 BB Muscle Snatch, 5 BB Power Snatch, 5 BB OHS, 5 BB Squat Snatch SOD In 15 minutes, build to a heavy Snatch single (power or squat) WOD

Metabolic Conditioning WOD Review then warm up all together: 3x: 1 indoor loop, 3 push-up to down dog, 5 hanging shrugs, 5-10 bench press (light wt rounds 2 & 3) SOD In 15 minutes: Build to a challenging 3 Rep BB Bench Press …and… 3 x 10-15 light tubing Back Flys w/ pause WOD 20

OlyNastics WOD Review then warm up all together: 200m jog, 10 leg swings/leg, 20 sec Spiderman and Pigeon Stretch, 5 Push-up to Down Dog, 10 Hanging Shrugs, 30 Jump Rope, 10 BB Muscle Snatches SOD In 20 minutes, complete: 4-5 x 5/leg BB Back Rack Reverse Stepping Lunges 3 x 10-15/side – Side planks w/

Glycolytic WOD Review then warm up all together: 60 sec row, 10 PVC pass thru, 10 PVC good mornings, PVC chicken str, 5 TVWQB, 5 BB Romanian Deadlifts, 5 BB muscle cleans, 5 BB hang power cleans SOD In 15 minutes, work up to a heavy set of 3 unbroken hang power cleans WOD Teams

Lactate Threshold (Reminder: Sept 7th 6:30-8:00pm Boat Cruise: Limited spots remaining – Register on Zen Planner) WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 20 sec pigeon and Spiderman, 10 BB good mornings, 10 BB Deadlifts, 5 push-up to down dog SOD In 18 minutes, build to a Heavy set

Phosphogenic (Reminder: Sept 7th 6:30-8:00pm Boat Cruise: Limited spots remaining – Register on Zen Planner) WOD Review then warm up all together: 3x of: 1 indoor loop, 5-10 PVC pass thru, 3 push-up to down dog, 3 BB OHP, 5 BB Pendlay rows, 3 BB jerks SOD 30 min total From 0-10 minutes: Complete 5/4/3/2/1^

(Metabolic Conditioning) (Reminder: Sept 7th 6:30-8:00pm Boat Cruise: Limited spots remaining – Register on Zen Planner) WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, wall calf/ankle stretch, 20 sec front rack stretch, 5 BB front squats, then SOD Prep: 6 min to build to your FS weight SOD E2MOM: 10

(Glycolytic) (Reminder: Sept 7th 6:30-8:00pm Boat Cruize: Limited spots remaining – Register on Zen Planner) WOD Review then warm up all together: 60 sec row, 10 PVC pass thru, 10 PVC good mornings, PVC chicken str, 15 sec Spiderman, 5 push-up to down dog, 5 BB SOHP, 5 BB PP WOD 4 rounds of 6