Monday, June 17, 2019

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(Gymnastics Focus)

WOD Review then warm up all together: 60 sec bike, 30 sec PVC pass thru, 5 TVWQB, 10 HS shrugs or 20 sec hold, 10 hanging shrugs, 5 push-ups to down dog, 10 pausing air squats

SOD

Every 2 min for 8 minutes, accumulate 40-60 sec of HS hold OR 8-10 HSPU (Those highly proficient in HS: add deficit, some strict and/or add more reps)

WOD

EMOM for 24 minutes (8 rounds)

Min 1 – 8 T2B (Mod: 10 K2C or 10 V-ups)

Min 2 – 15/11 cal Bike

Min 3 - 5 Pullups, 10 Pushups, 15 Air squats

*Reduce reps as needed to ensure some rest between exercises.

Gymnastics (6:30)

Skill Work (15 min)
4 sets:
-L sit on box or plates :10-:20
-Handstand walking practice

WOD

12 min AMRAP

15 AKBS (53/35)
12 KB Goblet Squats
9 Burpees

Friday, June 14, 2019

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(Metabolic Conditioning)

WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 15 sec HS hold, 20 banded lat stretch, 10 BB front squats, 30 sec Olympic squat stretch, child’s pose with hands on upper back.

SOD

In 15 minutes complete 3-4 sets of:

6-8/leg KB/DB Romanian deads/leg (https://www.youtube.com/watch?v=ck1vraDasnE)

4 pole Waiters carry/arm

10-15 GHD hip extensions

Pre WOD: 5 min to warm-up FS & HSPU

WOD

For Total Time:

400m Run, 2 Front squats, 2 HSPU (155/105) (50+ 115/70) (Fitness: 10 Goblet squats)

400m Run, 4 Front squats, 4 HSPU

400m Run, 6 Front squats, 6 HSPU

400m Run, 8 Front squats, 8 HSPU

400m Run, 10 Front squats, 10 HSPU

*BB taken from the floor. First rep can be a squat clean.

Gymnastics (6:30 PM)

Skill:
Russian Dips

WOD
For Time:

4 Rounds
10 DB HC Jerk (50/35)
25 ft. overhead carry
:60 hand stand hold
4 Rounds
10 DB HC Jerk (50/35)
25 ft. overhead carry

Thursday, June 13, 2019

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(Phosphogenic)

WOD Review then warm up all together: 200m jog, 5 fwd arm circles, 5 bkd arm circles, 10 PVC pass thru, 5 pushup to down dog, 10 behind head PVC presses, 5 BB OHP, 5 BB PP, 5 BB jerks

With a 30 min running clock

SOD 1: 3^ x 3 Strict OHP

SOD 2: 3^ x 2 Push press

SOD 3: 3-5^ x 1 Jerk (push or split)

*BB taken from the rack.

WOD

5 min AMRAP burner

5 Sumo deadlift high pulls (75/55) (50+ 55/35)

6 Lateral facing burpees over BB

Wednesday, June 12, 2019

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(Glycolytic)

WOD Review then warm up all together: 3x: 100m bike, 5 BB clean deadlifts, 5 BB hang cleans


SOD

In 15 minutes, build to a challenging Hang power clean

Fitness SOD option: 10 min AMRAP

10 MB Squat cleans

200m Run

15 Ab-mat sit-ups


WOD

7 Rounds on the 3:00 (21 mintues total)

23/18 cal Bike

5 Hang power cleans (135/95) (50+ 95/65)


*If you have less than 20 sec rest, reduce bike calories next round.

Tuesday, June 11, 2019

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(Gymnastics Focus)

WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 20 sec/leg Spiderman, 20 sec/leg pigeon, 20 sec/foot pole/calf stretch, 10 pausing BB back squats, 5 fwd lunges/leg

SOD

5, 5, 3, 2, 1 Ascending Back squats & 2-4 sets of 10-15 light tubing back flies (25 min)

WOD

For time:

Females:

23-20-17-14-11: cal Row

16 Stationary Forward stepping alt Lunges (8/leg) (body weight)

Males:

27-24-21-18-15: cal Row

16 StationarybForward stepping alt Lunges (8/leg) (body weight)

Monday, June 10, 2019

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(Lactate Threshold)
WOD Review then warm up all together: jog 1 loop, 30 jump rope, 10 PVC pass thru, 5 push-ups to down dog, 10 easy ring rows, 10 butt ball squats, 10 BB Romanian deadlifts

SOD

4^ x 8 Bench press AND 3 x 8-10 Ring rows (elevate feet if possible) (22 min)

WOD

AMRAP 15:
60 Double unders (100 singles)
30 WB (20/14 at 10/9) (50+ 14/10 at 10/9)
15 Deadlifts (245/165) (50+ 155/105)

Gymnastics (6:30 PM)

Skill and WOD Prep
-Pistols
-Toes to bar

WOD

12 min AMRAP
14 Wall Balls (20/14)
10 Toes to bar
6 Pistols /leg

Friday, June 7, 2019

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(OlyNastics)
WOD Review then warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec good mornings, 30 sec PVC OH wall squats, 5 reps of adductor stretch with rotation, 5 reps of floor biceps stretch, 20 sec. partner t spine stretch, 5 BB snatch high pulls, 5 BB muscle snatch, 5 BB OHS, 5 BB power snatch, 5 squat snatch

WOD prep: 8 minutes to set-up, movement prep and build to snatch weight

WOD

Partner “Amanda”
9-7-5 of Muscle-ups (Ring or Bar) and Squat snatch (135/95) (50+ 85/55 & Chest to Bar)

P1 will do a 9-7-5 of Snatch while P2 does 9-7-5 M-ups. Switch skills once both have compelted the 5 reps, then begin back at 9 reps of the other skill. One athete works at a time.

Mods for Snatch: Reduce weight > Power snatch into OHS > Power snatch
Mods for M-ups: Reduce reps but replace those reps with C2B > C2B pull-ups, COB pull-ups

Post WOD ITP: Hollow rock tabata

Gymnastics (6:30 pm)

Strict Pull-up Progression

WOD
3 RFT:

40 Double Unders
20 TTB
10 DB Thrusters (50/35)