March 2020

Lactate Threshold WOD Review then warm up all together: 60-sec bike, 10 leg swings, 3 Spiderman, 3 up to down dogs, 10 PVC pass thru, 5 TVWQB, 5 PVC OHS (FS), 5 BB OHS (FS) SOD In 15 minutes build to a challenging set of: 3 Overhead squats (Mod: FS) WOD 15 min AMRAP 60 […]

Metabolic Conditioning WOD Review then warm up all together: 60 sec row, 10 leg swings, 10 wall squats, SOD In 12 minutes, complete 3^ sets of: 6 Pitcher squats/leg 20 sec Sorenson hold (GHD) (https://www.youtube.com/watch?v=rfxfZo4g4KE) Wipe down equipment after each use WOD For time: 15-14-13-12-11-10-9-8-7-6 Push jerks (135/95) (50+ 95/65) 100-200-300-400-500-600-700-800-900-1000m Row *This is a

Glycolytic WOD Review then warm up all together: 60-sec row, 10 leg swings, 3 pushup to down dog, 3 Spidermans, BB front rack str, 5 BB thrusters SOD In 12 minutes, build to a challenging set of 3 OHP: 5 BB OHP WOD Teams of 2: 25min AMRAP: 300m Row 20 Plate hops (45# for

Gymnastics Focus WOD Review then warm up all together: 180m jog, 10 leg swings, 5 inchworms, 5 up to down dogs, 5 hollow rocks, 5 TVWQB SOD 12min EMOM Min 1: Rope climb (1-2) Min 2: Muscle-ups (1-5) Min 3: Dragonfly / Floor lever (https://www.youtube.com/watch?v=04FvC4JcisU) (2-4) WOD 5 Rounds for time: 5 Strict HSPU’s (50+

Lactate Threshold WOD Review then warm up all together: 60-sec row, 10 leg swings, 3 step to Spiderman, 3 push-up to down dog, 10 wall squats, 5 BB pausing back squats, 5 light back squats SOD In 18 minutes to complete 3-4^ sets of: 10 Back squats 10/side DB back rows WOD For time 10

Metabolic Conditioning WOD Review then warm up all together: 1 indoor jog, 10 leg swings, 3 step to spiderman, 3 up to down dogs, 5 KB deadlifts SOD In 12 minutes, complete 2-3 sets of: 6/side KB/DB single-leg Romanian Deadlifts 4 pole Famers/Waiters carry per arm (heavier wt on farmers carry side) WOD For time:

OlyNastics WOD Review then warm up all together: 60 sec row, 10 leg swings, 3 step to Spiderman, 3 push-up to down dog, BB front rack str, 5 BB pausing front squats SOD In 18 minutes, complete 4 sets of: 5 BB Front squats (ascend in wt) 10 Banded/tubing press-outs/side WOD 25-20-15-10-5 (for time) Power

Gymnastics Focus WOD Review then warm up all together: 3x: 60 sec bike, 6 BB bench press w/pause on chest, 4 box jumps/steps SOD In 20 minutes complete 4-5 sets of: 3^ BB or DB Bench press x 3 reps (not going heavier, do 5-8 reps) 10-15 Pausing tubing back flys (light to medium) WOD

Lactate Threshold WOD Review then warm up all together: 60 sec row, 10 leg swings, 10 PVC pass thru, 5 TVWQB, 3 step to Spiderman, 3 push-up to down dog, 5 BB complexes (Bear or Snatch) SOD In 16 minutes, build to a challenging complex: Option 1: Bear Complex: (deadlift, hang power clean, front squat,

Metabolic Conditioning WOD Review then warm up all together: 180m run (with 2 poles of power skips in long hallway and down turf), into 2nd 180m run with 2 pole side shuffle in long hallway/side. SOD In 10 min complete 2 sets of: 3-5^ Weighted pull-ups AND 8-10 Ab-wheel roll-outs WOD 5 Rounds of 4