January 2020

Metabolic Conditioning WOD Review then warm up all together: 60 sec row, 10 leg swings, 5 step to Spiderman, 20 sec Pigeon str, 5 push-up to down dog, 10 pause/grind air squats SOD In 12 min complete 2-3 sets of: 2 pole Lat ankle band walks 10/side Plank alt shoulder taps 15-20 Tubing back flies […]

OlyNastics WOD Review then warm up all together: 1 indoor loop, 10 leg swings, 10 PVC pass thru, 5 TVWQB, 5 step to spidermans, pigeon str, 5 BB hang PC, 3 BB FS, 5 BB thrusters, 5 hanging shrugs SOD EMOM 10min Odd min: 1-5 Muscle-ups (Mod: 3-10 Dips (ring or box)) Even: 6-10 Ab

Glycolytic WOD Review then warm up all together: 1 indoor loop, 10 leg swings, 5 step to spiderman, pigeon str, 3 step-ups/leg, 5 BB hang power cleans, 3 BB fwd. lunges/leg, 5 OHP, 5 push jerks WOD Prep 6 min to set up and build up to working weight WOD Partner WOD 5 Rounds (reps

Gymnastics Focus WOD Review then warm up all together: 60 sec Bike, 10 leg swings, 10 PVC pass thru, 10 PVC good mornings, 5 TVWQB, 15 sec HS hold, 10 BB deads, 5 lite deads SOD In 15 minutes complete 3-4 sets of: 10 Banded shoulder therapy raises (https://www.youtube.com/watch?v=IAkx9mQM_7I) 5-8 HSPU (work on strict, deficit,

Lactate Threshold WOD Review then warm up all together: 60 sec row, 10 leg swings, 10 wall squats, 5 push-up to down dog, pigeon, 5 DB deadlifts/arm, 8-10 light back squats SOD In 20 min, complete 4-5 sets of: 5^ Back squats AND 5-10 floor levers (Mod: bend leg(s) ( https://www.youtube.com/watch?v=uL48vNHOBHs ) WOD For Time:

Phosphogenic WOD Review then warm up all together: indoor loop, 5 step to spidermans, 3 push-up to down dog, 10 BB bench press, 5/leg pitcher squats SOD In 30 minute, complete: 5, 5, 3, 3, 1, 1 Bench press 10-15 BB, DB or tubing Bicep curls 4-5 x 5/leg Pitcher squats WOD 2 x 3min

Glycolytic 2-5 min bursts WOD Review then warm up all together: 60 sec bike, 10 leg swings, thumb down lat str, 3 cobra to down dog, 10 PVC pass thru, 5 PVC hang power snatch, 5 PVC snatch balance, 5 PVC hang squat snatch, 5 BB squat snatch SOD In 15 minutes complete 3-4 sets

Gymnastics Focus WOD Review then warm up all together: 1 indoor loop, 10 leg swings, 3 push-up to down dog, pigeon str, 5 pausing air squats, 5 BB with grind and 5 OHS SOD In 15 min build to challenging (RPE 7-8) set of 5 back squats AND 2-3 sets of 15 tubing back fly’s

Metabolic Conditioning WOD Review then warm up all together: 1 indoor loop, 10 leg swings, 3 push-up to down dog, 10 PVC pass thru, banded tricep and lat stretches, BB front rack str, 5 BB power cleans SOD 12 minutes to complete 2-3 sets of: 2 pole lateral leg band ankle walks 20-30 sec side

Lactate Threshold WOD Review then warm up all together: 60-sec row, 10 leg swings, 3 cobra to down dog, front rack str, 5 BB grinding front squats, 5 hanging shrugs, 5 DB reads/arm, 3 box step-ups/leg SOD In 18 minutes, complete 3-4 sets of: 3 Pausing BB Front squats AND 10 Hanging shrugs with a