October 2019

OlyNastics WOD Review then warm up all together: 200m jog, 10 leg swings/leg, 20 sec Spiderman and pigeon str, 5 push-ups to down dog, front rack str, 5 front squats, 5 BB jerks SOD In 20 minutes complete at least 5^ sets of 3 Front Squats into 1 Jerk AND 2-3x of 30 sec/arm Banded […]

WOD Review then warm up all together: 3x: 1 indoor loop, 3 push-ups to down dog, 5 hanging shrugs, 5 BB snatch balances, 5-10 bench press (light wt rounds 2 & 3) SOD 15 minutes to: Build to a challenging 3 Rep BB Bench press AND 3 x 10-15 light tubing back flys w/ pause

Lactate Threshold WOD Review then warm up all together: 60 sec row, 10 leg swings, 10 slow glute bridges, 20 sec pigeon str, 5 push-up to down dog SOD 5 x 5^ Deadlifts AND 3-4 x 10 Banded push-ups (https://www.youtube.com/watch?v=UZhP6y6rD2I) WOD 21-15-9 for time: Deadlifts (225/155) (50+ 155/105) Toes to Bar (50+ K2C) *Each time

Glycolytic (Or 20.1 Make-up) WOD Review then warm up all together: 60 sec row, 10 PVC pass thru, 10 PVC good mornings, 5 TVWQB, 5 push-up to down dog SOD 20 min to complete: 8-6-4-2^ Back squats and 2-3x: 30 sec/leg Banded ankle distractions (https://www.youtube.com/watch?v=ApaYeUkyots) WOD 4 Rounds with 2 min rest in between each

WOD Review then warm up all together: 60 sec row, 10 leg swings, 10 PVC pass thru, 5 TVWQB, 5 push-up to down dog, 20 sec Spiderman & pigeon str SOD 12 min to complete Option 1: Open workout prep Option 2: 3-4 sets of 5-8^ DB or Barbell bench press WOD Option 1 (For

OlyNastics WOD Review then warm up all together: 2x: 1 indoor loop, 10 Spanish squats, banded squats SOD 10 minutes to complete 2-3 sets of: 2 pole Lateral band walks/side 10-15 Hanging shrugs 10 BB Snatch balances WOD Viola Complete as many rounds as possible in 20 minutes of: 400m Run 11 Power snatches (95/65)

Metabolic Conditioning WOD Review then warm up all together: 1 indoor jog, 10 leg swings/leg, wall calf str, 20 jump rope, 5 BB SDHP, 5 WB, 5 SDHP, 5 cal bike, 5 SDHP WOD 22min AMRAP 40 Singles 10 BB Sumo dead high pull (SDHP) (75/55) 30 WB (20/14 10/9’) (50+ 14/10 10/9’) 10 SDHP

Glycolytic (2-5 min bursts) WOD Review then warm up all together: 200m jog, 10 leg swings/leg, 20 sec Spiderman and Pigeon, 15 sec/arm thumb down lat str, 5 step-ups/leg, BB front rack str, 5 BB front squats, 5 BB thrusters SOD 18min to complete 5 x 6-10 BB Inverted back rows 4 x 6-10 Ab-wheel

Gymnastics Focus WOD Review then warm up all together: 60-sec row, 10 leg swings/leg, 20 sec per leg: Spiderman & Pigeon, 5 push-ups to down dog, 20 sec/leg couch str SOD 20min to complete: 5 x 5/leg Pitcher squats (Pitcher or Bulgarian Split squats: https://www.youtube.com/watch?v=Ksz5rkmBuTA) AND 5 x 1-2 Rope climbs (Mod: 2-3 rope pulls

Metabolic Conditioning WOD Review then warm up all together: 200m jog, 10 leg swing, 10 plate calf raises, 10 KB deadlifts, 30 jump rope SOD 10 min to complete 3-4 rounds of: 10-20 Tubing tricep kickbacks 10-15/side Tubing torso twists 8-12 BB or DB Bicep curls WOD 8 Rounds for time: 10 RKBS (70/53) (50+