Monday, April 8, 2019

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(Gymnastics Focus)
WOD Review:

Warm up all together: 60 sec row, 20 sec/leg Spiderman, 30 sec child’s pose with straddled knees, 10 air squats, 10 BB front squats, 10 BB jerks, 5 DB deadlifts/arm, 2 DB snatch/arm

SOD

18 min to work on squat cleans (Fitness: 10 MB squat cleans)
AND
2-3 sets of 10-15 light tubing back flies
2-3 sets of half kneeing tubing torso twists (twisting toward up knee)

WOD

4 Rounds for time:
5 Muscle-ups (Bar or Ring) (50+ 6 strict pull-ups) (Mods: Reduce reps/count attempts or 3 slow Negatives)
10 Box jump overs (24/20) (50+ 20/16 Jump or Step)
16 DB snatch (total) (50/35) (50+ 35/20)


Gymnastics (6:30)

EMOM x10

3-8 Strict Pull-ups
5-10 Strict Ring Dips

WOD

4 RFT

8 DB HC/J (50/35)
12 K2C
16 Cal Row

Friday, April 5, 2019

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Friday (Metabolic Conditioning) 
WOD Review:

Warm up all together: 200m run, 20 singles, 10 dubs or few dub attempts, 10 abmat sit-ups, 10 low RKBS, 10 WB (any height)

WOD

For total time:

Buy in: 400m run (Mod: 500m row or 1200m bike)

Then: 50-40-30-20-10: (Annie)
Dubs (Mod: Double reps for singles)
Abmat sit-ups

Then 800m run (1000m row or 2400m bike)> into

5-10-15-20-25:
American KBS (53/35) (50+ 35/20)
WB (20/14) (50+ 14/10) (All 10/9’)

Buy out: 400m run (Mod: 500m row or 1200m bike)

Gymnastics (6:30)

Skill work: Beat swings / Kipping pull-ups (15 min)

WOD

AMRAP 15

10 DB Snatch (50/35)

15 Straight leg sit-up

25 ft. DB OH Walking Lunge (50/35)

Thursday, April 4, 2019

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(Phosphogenic)
WOD Review:

Warm up all together: 60 sec bike, 30 sec PVC pass thru, 5 TVWQB, 10 BB bench press, 10 BB bicep curls, 10 PVC pass thru

SOD

3 sets of:
10 Bench press directly into 15-20 tubing Chest flies (feel the PUMP)
8-10 DB or BB Bicep curls directly into DB or Tubing front shoulder raises

WOD

Tabata These:
Tabata #1: Hollow rocks
Tabata #2: Flat bench reverse hyper-extensions
Your score is the lowest number of reps achieved in a round over the 8 rounds

Wednesday, April 3, 2019

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(Glycolytic)
WOD Review:

Warm up all together: 2x: 200m row, 10 BB thrusters, 10 straight leg sit-ups, 2 devils press, 1 low rope pull

With a rolling clock until all have complete both WODs:

Partner WOD 1

5 Rounds per person for time (10 total rounds):
12 BB Thrusters (95/65) (50+ 65/45)
12 V-ups
*Athlete 1 completes a full round, then Ath 2 completes a full round.

4 min recovery

Partner WOD 2

5 Rounds per person for time:
6 DB Devils Press (https://www.youtube.com/watch?v=SQ5EgU4R3gw
4 Feet elevated, legs straight, rope pulls (Mod: feet on ground) (see pic)

Tuesday, April 2, 2019

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(Gymnastics Focus)
WOD Review:

Warm up all together: 2x: 2 indoor jogging loops, 10 air squats, 15-20 sec/leg of Spiderman, downward dog and pigeon, 3 reverse stepping lunges into a box step-up / leg

SOD

15 min to complete 3-5 sets of: 
8/leg Reverse stepping lunge into Box step-up (BB or DB) (https://www.youtube.com/watch?v=F72adrSjfiU
10-15 GHD Hip extensions (https://www.youtube.com/watch?v=7X075Hrl5lE)

WOD

For Time:
10 to 1 Deadlifts (185/135) (50+ 145/100)
1 to 10 HSPU (50+ 1 plate and 1 pad) (Mod: 5 sec hold = 1 rep)

Monday, April 1, 2019

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(Lactate Threshold)
WOD Review:

Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 30 sec PVC OH squats, 5 TVWQB, then 2x: (PVC or BB) 5 high hip (hh) power snatch, 5 hh squat snatch, 5 power snatch, 5 squat snatch

SOD

EMOM x 8 min:
1-2^ Snatch (power, squat and/or split)
*Ascend in weight each round, avoiding failed reps
Snatch technique video: https://www.youtube.com/watch?v=fSdrnluM8NA

WOD

AMRAP 15:
5 Power snatches (95/65) (50+ 65/45) (Fitness: DB snatch / arm)
10 Overhead squats (Fitness: OH plate lunges)
5 Squat clean thrusters (Fitness: DB thrusters)
20/16 cal Row (50+ 16/12)
50 Dubs (75 singles)

Gymnastics (6:30)

Strength (12 min)

SA DB Complex for max weight with each arm:

1 strict SA DB press / 2 SA DB PP / 3 SA DB PJ

WOD 1A

40 Ab-mat sit-ups

30 Air squats

20 Push-ups

10 Strict pull-ups

WOD 1B

Accumulate 2 min in a hollow hold and arch hold.

Friday, March 29, 2019

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(Oly/Nastics) 
WOD Review:

Warm up all together: 60 sec row, 30 sec BB pausing back squats, 20 sec front rack stretch, 30 sec BB front squats, 20 sec downward dog str, 20 sec skin the cat str, 5 BB hang PC, 5 BB PC, 5 light wt PC

SOD

2 x 10 Front squats AND 2 x 10 Back squats (16 min)

WOD

4 Rounds for time:
6 Bar/Ring muscle-ups (Mod: 12 Pullups)
10 Burpee over BB (lateral if crowded)
15 Power cleans (135/95) (50+ 95/65)

Gymnastics

WOD

4-8-12-16-12-8-4

Medicine ball clean (20/14)

Ring Row

Medicine ball push press (20/14)

Finisher:

4x

Knees to elbow (L/C/R) x3

Front Plank- :30