November 2019

Friday (Glycolytic 2-5 min bursts) 8:30 am will be our FIRST class of the day. 5:30 pm will be our final class of the day. WOD Review then warm up all together: 60-sec row, 10 leg swings/leg, 5 push-up to down dog, 5 step to Spidermans/leg, 20-sec pigeon str, 10 easy ring rows SOD In […]

Happy Thanksgiving everyone!!!!! 😁 WOD “Fight Gone Bad” 5 Rounds For Total Reps 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in for all) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.

Lactate Threshold 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 20 sec MB forearm

Metabolic Conditioning WOD Review then warm up all together: 2x: Indoor jog, 10 PVC pass thru, 5 plate Q’s, 3 pushups to down dog, 5 hollow rocks SOD In 10 minutes: 2-3 sets of: 4 pole/arm DB/KB waiter & farmers carry combo (wt in each hand) (https://www.youtube.com/watch?v=3Vb1B6jWnm4) 5-10 Ring layouts (Mod: ab wheel roll-outs): https://www.youtube.com/watch?v=UWTKbLcrHM0

Phosphogenic WOD Review then warm up all together: 60 sec row, 10 PVC pass thru, 5 push-up down dog, 20 sec pigeon and Spiderman str, 10 BB bench press, 2-3/side active ankle dorsiflexion stretches (https://www.youtube.com/watch?v=Sk3u3TerNEE) SOD In 30 minutes: 5 x 5^ Bench press 5 x 10/leg Single-leg Box/Bench/Plates squat/heel touch (https://www.youtube.com/watch?v=iLfwbyn7zCo) 3-5 x 10

Gymnastics Focus WOD Review then warm up all together: 2x: Indoor loop, 3 push-up to down dog, 10 hanging shrugs, 15 sec HS hold, SOD In 15 minutes, work on either or both Toes to bar and Handstands T2B: https://www.youtube.com/watch?time_continue=185&v=DVMrILiX_oc&feature=emb_logoAND THEN https://www.youtube.com/watch?v=fRwuivPeNC8&feature=emb_rel_pause HS drills: Handstand walking drills: https://www.youtube.com/watch?v=OrQtc2IaabU AND THEN https://www.youtube.com/watch?v=7CG9hNTlYWU Strict HS Push-ups: https://www.youtube.com/watch?v=pYx7CRs7kAM

Lactate Threshold WOD Review then warm up all together: 60-sec row, 10 leg swings, 10 PVC pass thru, 10 good mornings, 5 push-ups to down dog SOD In 15 minutes complete: 3 x 6/leg Single leg KB/DB Romanian Deadlifts (RDL’s) 3 x 20-30 sec/side: Bosu side planks (forearm on Bosu) 2-3 x 2-3 Clean &

Metabolic Conditioning WOD Review then warm up all together: 60-sec row, 10 leg swings, wall calf str, 10 wall squats, 10 BB back squats, 3/arm plank plate step-ups WOD prep 6 min to build to back squat weight WOD 35 min AMRAP 10 Unbroken Back squats (Body weight/3/4 BW) (Mod: reduce wt and/or not unbroken)

OlyNastics WOD Review then warm up all together: 2x: 1 indoor loop, 10 PVC pass thru, 5/leg stationary fwd step into grinding Spiderman, 5 PVC snatch balance, 10 hanging shrugs, 20 jump rope Skill SOD In 12 minutes, practice 1-3 drills: (WATCH & SAVE THESE VIDEOS!) Muscle-up practice: (low rings transition drill) https://www.youtube.com/watch?v=Fz5kF7rpFEg Ring Swinging

Glycolytic WOD Review then warm up all together: 60-sec row, 10 leg swings, 20 sec Spiderman and Pigeon, 5 push-up, cobra into down dog SOD In 18 minutes complete: 5×5^ Back rack reverse lunges (per leg) 3 x 10-15 GHD sit-up OR Plate weighted sit-ups WOD 5 Fast and Hard Rounds with 2 min rest