December 2019

Glycolytic (2-5 min bursts) WOD Review then warm up all together: 2x: 1 indoor loop, 10 glute bridges, 20 sec elevated pigeon, 3 push-up to down dog, 5 pausing air squats, 5 BB OHP *glute bridge – https://www.youtube.com/watch?v=_leI4qFfPVw SOD In 10 minutes, complete: 3 x 1/1/1 Broad jumps (jump > 10-20 sec rest> jump > […]

Gymnastics Focus WOD Review then warm up all together: 2x: 1 indoor loop, 3 step to Spiderman/leg, 3 push-up to down dog, 5 hanging shrugs, 5 abmat sit-ups SOD In 12 min, complete 3 sets of: Weighted alt fwd walking lunges 2 poles total 10 Candlesticks (or 5 single-leg candlesticks) (Mod: Add mats) WOD 12

Metabolic Conditioning WOD Review then warm up all together: 200m run, 10 PVC pass thru, PVC chicken str, BB forearm sleeve mash, BB front rack str, 5 BB deads, BB front rack str, 5 BB cleans, 5 BB front squats, 5 BB S2OH, 5 BB back rack S2OH SOD In 17 minutes, build to a

Phosphogenic WOD Review then warm up all together: 60-sec row, 10 leg swings, 10 PVC pass thru, 10 PVC good morning, 5 TVWQB, 5 push-ups to down dog, 10 BB bench press, 5/leg rev lunges SOD 5×5^ Bench press AND 5×5^/leg BB reverse stepping lunges (BB taken from the floor (front or back rack) –

Glycolytic WOD Review then warm up all together: 60-sec row, 10 PVC pass thru, PVC chicken str, 5 TVWQB, 10 hanging shrugs, bottom of ring dip str (feet on ground), 10 PVC OHS, 5 BB OHS WOD 3 min AMRAP for 5 Rounds of (27 min total) Buy in each round: 20/15 cal Row -Then-

Gymnastics Focus WOD Review then warm up all together: 2x: 1 indoor jog, 3 step into Spiderman/leg, 3 push-ups to down dog, 5 hanging shrugs, 5 ring bicep curls, 10 sec HS hold SOD In 18 minutes, complete 4-5 sets of: 1 Legless rope climb (Mod: 1-5 Rope pull-ups: https://www.youtube.com/watch?v=l-fOoDo5gxo OR 3-5 Sit to stand

Lactate Threshold WOD Review then warm up all together: 60-sec row, 10 leg swings, 5 push-ups to down dog, 5 step into Spiderman str/leg, pigeon str, 10 BB pausing/grinding back squats SOD EMOM for 10 min: 3^ Back squats Try to increase weight at least every other round (have your plates ready to add) WOD

OlyNastics WOD Review then warm up all together: 2x: 1 indoor jog, 3 push-up to down dog, 10 sec Spiderman and pigeon, 5 BB cleans, 5 BB jerks, 5 hanging shrugs SOD 20 minutes to complete sets of 3-5^ reps of Bench press AND 6-10^ DB bent over back row WOD 3 Rounds of: 400m

Glycolytic 2-5 min bursts WOD Review then warm up all together: 60-sec bike, 10 leg swings, 10 PVC pass thru, 5 TVWQB, 5 high hip snatch high pull, 5 high hip muscle snatch, 5 hang power snatch, 5 power snatch SOD In 15 minutes build to a challenging and clean: Power or Squat Snatch complex

Gymnastics Focus WOD Review then warm up all together: Empty hand Turkish get up (all together) then: 1 indoor jog, 10 leg swings, 3 push-ups down dog, 5 wall squats, 5 box jumps, 10 sec HS hold SOD In 18 min: 4 x 2^ Turkish get-ups (https://www.youtube.com/watch?v=sgd8n917Zv0) 4 x 10-15 Physioball V-up transfers (https://www.youtube.com/watch?v=iIcFm9jIPrE) 3