February 2020

OlyNastics WOD Review then warm up all together: Indoor loop, 20 jump rope, 5 push-up to down dog, 3 inchworm walkouts, 1 TGU/side all together (no or light wt) SOD In 8 minutes complete 2-3 sets of: 1/arm: Up portion of Turkish get-up > 4 pole waiters carry > down portion of TGU 10-15 GHD […]

Glycolytic WOD Review then warm up all together: 60 sec row, 10 PVC pass thru, 10 PVC good mornings, 5 TVWQB, 10 BB bench press, 10 BB deads SOD In 15 minutes, complete 3-5 sets of: 3^ Bench press & 5/leg SL KB/DB Romanian deads WOD prep 6 min to build to dead weight WOD

Gymnastics Focus WOD Review then warm up all together: 2x: jog 1 loop, 3 push-up to down dog, 3 TVWQB, 10-sec Handstand, elevated Spiderman ankle stretch (box) SOD EMOM for 12 min (4 cycles through) Ex 1: 10/side Side plank banded single-arm back row (https://www.youtube.com/watch?v=mEnjz2Gpjyk) Ex 2: 4-5/side Pistols or Box/Plate single leg “soft” heel

Lactate Threshold WOD Review then warm up all together: 60sec row, 10 leg swings, 10 PVC pass thru, 10 good mornings, 3 rev stepping lunges/leg, 10 hanging shrugs SOD In 15 minutes, complete 3-4^ sets of: 6-10 Pendlay rows 5/Leg Weighted pitcher squats WOD 17 min AMRAP 5 Thrusters (95/65) > rest 30 seconds 5

Metabolic Conditioning WOD Review then warm up all together: jog 1 loop, 30 jump rope, 10 leg swings, 3 step to Spiderman, pigeon str, 10 BB pausing back squats, 5 BB front squats, 5 BB power cleans, 5 S2OH SOD In 15 minutes, complete: 3-4^ sets of 5 BB Back squats 2-3 sets of 10-15

Glycolytic WOD Review then warm up all together: 60 sec row, 10 leg swings, 3 step to Spiderman, 5 BB straight legged deads, 5 conventional deads, BB front rack str, 5 hang power cleans, 5 OHP, 5 PP All Partner WODs (Alternating exercises) WOD 1 6 min AMRAP of: 12 Deadlifts (95/65) (50+ 65/45) 9

Gymnastics Focus WOD Review then warm up all together: 1 indoor loop, 10 leg swings/leg, 5 push-ups to down dog, pigeon str, 3 step to Spiderman, 10 PVC pass thru, 10 good mornings, 5 PVC snatch balance, 5 BB OHS, 10 hanging shrugs, 10 sec HS hold SOD In 12 minutes complete 2-3 sets of:

Lactate Threshold WOD Review then warm up all together: 1 indoor loop, 10 leg swings/leg, 3 push-up to down dog, pigeon str, 3 step to Spiderman, 10 PVC pass thru, 10 good mornings, 5 PVC snatch balance, 5 BB hang power snatch, 5 hang squat snatch OR 5 power snatch SOD In 15 minutes, build

Metabolic Conditioning WOD Review then warm up all together: 60-sec bike, 10 leg swings/leg, 5 push-ups to down dog, pigeon str, 3 step to Spiderman SOD In 8 minutes complete 2-3 sets of: 2 pole Lateral leg band walks 10 Single leg – plate elevated calf raises 10/side Lateral facing tubing/band press outs (https://www.youtube.com/watch?v=4URD6rhXgZ8) WOD

Phosphogenic WOD Review then warm up all together: 60 sec row, 10 leg swings, 3 step to Spiderman, 5 BB straight legged deads, 5 conventional deads, 10 BB bench press SOD In 22 minutes complete 4-5 sets of: 5^ Deadlifts (conventional or sumo) 5^ Bench press 20-30 sec Box/Bench thoracic spine stretches (https://www.youtube.com/watch?v=aAxw2OcX7jc) WOD Fran