January 2020

Gymnastics Focus WOD Review then warm up all together: 60-sec row, 10 leg swings, 5 step to Spidermans, pigeon str, 5 BB straight legged deads, 5 conventional deads, 5 hanging shrugs, 5 kipping swings SOD EMOM x 9 min Min 1: 1-2 Rope climb Min 2: 6-8 Candlesticks (double or single legged) Min 3: 6-10 […]

Lactate Threshold WOD Review then warm up all together: 1 indoor loop, 10 leg swings/leg, 10 hanging shrugs, 3 push-up to own dog, 5 BB strict press, 5 BB PP, 3 step-ups/leg, 5 low RKBS SOD In 15 minutes, complete 3-4 sets of: 4 pole Waiters carry/arm 10-15 GHD back extensions 6/side single-leg cone touches

Metabolic Conditioning WOD Review then warm up all together: 60-sec row, 10 leg swings, wall calf str, 3 step to Spiderman, 3 push-up to down dog WOD prep 1x: 180m run, 5 cal bike, 30 dubs/50 singles WOD 5 Rounds of 4 min AMRAP: (32 min total) 300m Run (Mod: 400m row) 25/18 cal Bike

OlyNastics WOD Review then warm up all together: 1 indoor loop, 10 leg swings, 10 hanging shrugs, 5 step to Spiderman, pigeon, 3 push-up to down dog, BB front rack str, 3 BB P cleans, 3 BB thrusters, 3 BB hang squat cleans SOD In 15 minutes complete 4+ sets of: Strict HSPU practice (from

Glycolytic (2-5 min bursts) WOD Review then warm up all together: 60 sec row, 10 leg swings, 10 PVC pass thru, 10 good mornings, 5 PVC hang high pull, 5 hang power snatch, 5 BB power snatch WOD prep 2 rounds of: 100m row, 6 erg hop-overs, 3 PS (WOD weight or lighter) Partner 1

Lactate Threshold WOD Review then warm up all together: 300m row, PVC pass thru, 3 push-up to down dog, plate TVWQB, PVC snatch high pulls, muscle snatch, snatch balance, OHS SOD In 15 min, Build to a challenging complex: 1 Snatch balance 1 OH Squat (Sub out FS if no overhead) WOD 4 Rounds for

Phosphogenic WOD Review then warm up all together:60 sec bike, 5 straight leg inchworm walkouts w/ pushup, Spiderman and pigeon str, 10 BB bench press, 10 BB back squats SOD 1 In 15 minutes complete 4-5 sets of 8^ Bench press SOD 2 In 15 minutes, complete 3-4 sets of 10^ Back squats WOD Complete

Metabolic Conditioning WOD Review then warm up all together: 200m row, 5 step to Spidermans, 5 cobra to down dog, & pigeon str, bottom of squat grind, 15 slow/pausing banded glute bridges, 10 hanging shrugs, 15 sec HS hold glute bridges: ( https://www.youtube.com/watch?v=RTOLKAtNLzQ&feature=emb_logo ) WOD For time: 300m Run, then: 3 Rounds of: 12 Lateral

Glycolytic (2-5 min bursts) WOD Review then warm up all together: 250m row, 10 leg swings, 5 push-up to down dog, Spiderman & pigeon str, SOD In 15 minutes, build to a challenging clean (squat or power) *Those going lighter: Complete 3 singles at a time and consider adding in DB bicep curls WOD 5

Gymnastics Focus WOD Review then warm up all together: 250m row, 10 leg swings, 5 push-up to down dog, Spiderman & pigeon str, bottom of squat grind, 10 hanging shrugs, 15 sec HS hold SOD In 18 minutes, complete 4-5 sets of: 10 Banded shoulder therapy raises (https://www.youtube.com/watch?v=IAkx9mQM_7I) 5^ BB Strict press 10 Pausing hanging