December 2019

Lactate Threshold (First class: 6:30am – last classes 3:30 and 4:30pm) WOD Review then warm up all together: 60 sec row, 10 leg swings, 20 sec Spiderman & pigeon, 5 push-ups to down dog, 5 BB straight leg deads, 5 BB deadlifts, 5 BB snatch grip deads, 10 BB back squats SOD In 22 minutes […]

OlyNastic (6:30am – first class then regular schedule) WOD Review then warm up all together: 60-sec row, 10 leg swings, 20 sec Spiderman & pigeon, 5 push-up to down dog, 3 box step-ups/leg, 3 BB muscle cleans, 5 BB front squats, 5 BB jerks SOD In 10 minutes complete 2-3 sets of: Up portion of

Gymnastics Focus WOD Review then warm up all together: 60-sec bike, 5 step to Spidermans, pigeon str, 5 box step-ups/leg, 3 push-up to down dog SOD EMOM for 10 min Odd min: 3-10 Unbroken T2B (Hold a rep count across all 5 sets) Even Min: 2-5 Pistols/leg (Mod: Heal soft touch box step-offs) WOD 15

Lactate Threshold (8:30am will be the first class today) WOD Review then warm up all together: 2x: 1 indoor loop, 3 inchworm walkouts w/ pushup, 5 hanging shrugs, 15 sec thumb down lat str, 10 BB OHP, 10 BB bicep curls SOD In 15 minutes, complete 3-5 sets of: 8^/side Half kneeling bottom’s up KB

Christmas WOD – 10:00am Only (Dec 26th – First class of the day is 8:30) WOD 12 Days of Christmas

Phosphogenic (Christmas Eve: 3:30-4:30pm class will be added to the schedule. Last class of the day is 4:30-5:30pm) WOD Review then warm up all together: 2 indoor loops, 10 leg swings, 20 sec Spiderman & pigeon, 3 push-up to down dog, 10 PVC pass thru, 5 TWVQB, 5 PVC high hip (HH) high pulls, 5

Glycolytic (2-5 min bursts) WOD Review then warm up all together: 60-sec row, 10 leg swings, 20 sec Spiderman & pigeon, 5 push-ups to down dog, racked BB forearm and lat mash, BB front rack str, 10 BB front squats SOD In 18 minutes, complete 3-5 sets of: 5^ Front squats 10-15 GHD sit-ups (plate

Lactate Threshold WOD Review then warm up all together: 60 sec row, 10 leg swings, 10 PVC pass thru, PVC chicken, 5 TVWQB, 10 hanging shrugs, 5 push-up to down dog, 10 BB bench press, 10 easy ring rows SOD 20 min to complete Bench Press 5, 4, 3, 2, 1^ AND 5 x 8-10

OlyNastics WOD Review then warm up all together: 60-sec row, 10 leg swings, 10 PVC pass thru, PVC chicken, 5 TVWQB, 10 hanging shrugs, 5 PVC high hip (HH) snatch high pull, 5 HH muscle snatch, 5 HH power snatch, 20 jump rope SOD 6 min EMOM 20-40 sec HS hold (kick-up or wall walk-up)

WOD Review then warm up all together: 60-sec row, 10 leg swings, 10 PVC good-mornings, 10 BB deadlifts, 5 step to Spidermans, 3 cobra str into down dog WOD Prep 6 min to build to deadlift weight WOD For time: 600m run (2 long loops) (Sub: 750m row or 1500m bike) 10 Deadlifts (275/205) (50+