November 2019

Lactate Threshold WOD Review then warm up all together: 60 sec row, 10 leg swings, wall calf str, 10 wall squats, 10 BB back squats, 10 BB good mornings, 10 BB Pendlay rows SOD In 20 min complete 4-5 sets of 5^ Back Squats AND 4-5 sets of 5^ BB Pendlay Rows (https://www.youtube.com/watch?v=D8-3kEY18wc) WOD For […]

Phosphogenic WOD Review then warm up all together: 2x: 1 indoor jog, 15 sec Spiderman & pigeon, 5 BB str leg deads, 5 clean deads, 5 power cleans (2nd set add a little wt) SOD 1 In 18min Build to a heavy set of 3 clean singles (power or squat) SOD 2 In 12 min

Metabolic Conditioning WOD Review then warm up all together: 60 sec row, 10 leg swings, 5 push-up, cobra, down dog WOD 1 3 sets of a 3 min blind row for meters (screens folded down/away) w/ 2 min rests between attempts Objectives: Try to maintain constant pace for all 3 sets rowing similar distance for

Glycolytic WOD Review then warm up all together: 60 sec bike, 15 PVC pass thru, 20 sec thumb down lat str, 5 push-up to down dog SOD In 12 minutes – complete 3 rounds of: 4 pole DB or KB waiters carry/arm (medium weight) 15-20 Tubing back flies (light) 10/side Tubing torso twists (medium to

Gymnastics Focus (20.5 make up) WOD Review then warm up all together: 60 sec row, 10 leg swings, 10 PVC pass thru, 20 sec PVC chicken str, 5 push-up to down dog SOD 15 min to complete: 3-4 x 3⌃Bench Press AND 3-4 x 3-5 Chin-ups (Mod: 8-10 Ring bicep curls) (Ring curls: https://www.youtube.com/watch?v=l_4CJWY171s) WOD

WOD Review then warm up all together: 60-sec row, 10 leg swings, 20 sec Spiderman and pigeon str, 5 down dog to push-up, bottom of squat grind, 10 Rig shoulder shrugs, 10 Kipping swings. WOD Prep x3 1 Chest 2 Bar / Chin Over Bar 5 Cal Row 5 WB WOD For time, partitioned any

Metabolic Conditioning WOD Review then warm up all together: 10 cal row, 30 jump ropes, 5 BB deads, 20-sec front rack str, 5 BB cleans, 4 BB fwd. lunges/leg, 5 BB S2OH SOD In 15 min, build to a clean but challenging: 1 Deadlift, 1 Hang power clean, 1 Fwd step lunge/leg, 1 Shoulder to

Glycolytic WOD Review then warm up all together: 200m jog, 2 pole side shuffle out and back, 1 pole soldier kicks, 1 pole Spiderman crawl, 1 pole reverse inch worms with push-up SOD 10 minutes to complete 3-4 sets of: 2 pole Lateral leg band walks (around ankles) 10-15 Physioball (PB) DB prone reverse back

WOD Review then warm up all together: 2x: 1 indoor loop, 3 push-ups to down dog, 5 hanging shrugs, 2 wall walk-ups, 10 sec HS hold SOD EMOM x 10 min Odd min: HS work: Holds, Negatives, PU, or Walking (choose one or a few to practice) Even Min: 1-2 Rope climbs OR 2-3 Rope

Lactate Threshold (OR 20.4) WOD Review then warm up all together: 60-sec row, 10 leg swings/leg, 20 sec Spiderman & Pigeon, 10 PVC pass thru, 10 PVC straight leg deads, 10 PVC behind neck strict press, SOD 25min to complete: 4 x 5^ Deadlift (reset each rep/no bouncing/dropping) AND 4 x 5^ BB OHP (no