Friday April 20, 2018

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(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 30 sec jump rope, 30 sec wall squats, 20 sec per leg bench pitcher squats, 20 sec plate TVW, 20 sec handstand hold, 20 sec hanging shrugs

SOD 

Every 3 minutes, for 15 minutes (5 sets) of:
3 2-Sec pause Front Squats @ 65-72.5%
10-15 Bench Reverse Hyperextensions

WOD

4 x 3-minute sprints of: “Mary” (15:30 total workout)
Option 1: (RX)
5 Strict Handstand Pushups
10 Alternating Pistols
15 Pull-ups

Option 2: Scaled options
5 Kipping HSPU OR 5 Deficit Push-ups
10 Candlestick Pistols OR Feet together air squats
15 Banded Pull-ups or Jumping Chest to Bar Pull-ups

*Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set.
*Score = total number of rounds completed over the 4 total rounds.

Thursday April 19, 2018

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(Competition / Lactate Threshold)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec plate TVW, 30 sec PVC pass thru, 20 sec RKBS (light), then right into

Skill Review: Turkish get-up practice with light DB or KB (4-6 min)

SOD

With a 12 minute running clock complete 2-4 sets of:
2x3^/arm Turkish Get-up (DB or KB)
15/Side Tubing Torso Twists (medium to heavy tubing)

WOD 

21-18-15-9-15-18-21 of: (14 min cap)
Cal Row
WB (20/14) (10/9)

Wednesday April 18, 2018

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(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec wall squats, 20 sec/arm banded lat stretch, 30 sec BB deadlifts, 20 sec hanging shrugs, 20 sec tubing back flies

WOD 

30 min AMRAP

5 Deadlifts (275/185) (205/135)
400m Run
5 Rope climbs (Mod: 2 rope pulls or 2 tire pull)
400m Run
5 Muscle-ups (Mod: 8 ring or box dips or 10 close grip push-ups)
400m Run

Post WOD: Coaches led stretch

Tuesday April 17, 2018

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(Competition / OlyNastics)
WOD Review: 8 min

Then group warm up all together: jog down and back, 15 air squats, jog down and back, 10 push-ups, skip down and back, 10 sit-ups, side shuffle down and back, 10 PVC pass thru, 10 PVC power snatch, 10 PVC power cleans

SOD 

3 sets of each: (18 min)
10^ BB Bench Press
2 Pole Lateral Ankle Band Walks each direction (blue or stronger ankle bands)
15 Tubing Back Flies (medium band)

WOD 

4x for Time:
500m Row
11 Power Snatches (95/65)
11 Burpees
11 Power Cleans (95/65)
11 V-ups

Monday April 16, 2018

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(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 30 sec jump rope, 20 sec TVW, 20 sec plate back flies, 30 sec butt ball air squats, 20 sec fwrd alt lunges, 20 sec MB squat clean, 20 sec hanging shrugs, 5 box jumps/step-ups

SOD 

3 sets of each: (12-15 min)
DB Forward Walking Lunge x 20 steps total (wt = athlete’s choice) (1 DB/KB per hand)
DB Bent Over Back Row (6-8/arm)
Rest 60 seconds between sets.

WOD 1 

5 min AMRAP of:
20 Double Unders / 40 Single Unders
10 RKBS (53/35)

Rest 2 min, and then…

WOD 2

5 min AMRAP of:
3 DB Man-Makers (pushup row-row, squat clean, thruster = 1) (50/35)
10 Box Jumps (Mod: Step-Ups) (24/20)

Rest 2 min, and then…

WOD 3

5 minute AMRAP of:
5 Toes to Bar
5 MB Squat Cleans (20/14)

Friday April 13, 2018

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(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min

Then group warm up all together: 30 sec jump rope, 20 sec TVW, 30 sec PVC pass thru, 20 sec pushups, 30 sec alt box step-ups, 20 sec hanging shrugs, 20 sec wall squats, 20 sec handstand hold

SOD 

Minimum 3 sets of each: (15 min)
Challenging set off strict unweighted Pull-ups (Mod: banded or BB)
10-15 GHD Sit-ups
8-10^ DB Bench Press
*SOD score = Highest # of pull-ups / Bench total DB weight

WOD 

For Time: 12 min AMRAP
50 Box Jumps (24/20)
40 Alternating Dumbbell Snatches (20/arm) (50/35)
30 WB (20/14) (10/10)
20 American KB Swings (70/53) (53/35)
10 HSPU
*If you complete the ladder down, work your way back up beginning with 20 AKBS until 12 min is reached.

Post WOD

2-3x not for time w/ 60-90 sec rest in between exercises/sets.
Yellow or Green banded shoulder burner

Thursday April 12, 2018

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(Practice / Phosphogenic 1-10 sec bursts)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec snatch grip deadlift, 30 sec PVC pass thru, 20 sec TVW, 20 sec hang PVC muscle snatch, 20 sec hang PVC power snatch, 20 sec BB hang muscle snatch, 20 sec BB hang power snatch, 20 sec PVC OHS, 20 sec BB OHS

SOD 1-3

For 20 minutes, attempt to increase load on the BB each set.

EMOM for 5 minutes: (focus on finding good positioning)
High Hip Squat Snatch x 1 rep @ 50-65% of 1RM Squat Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Squat Snatch x 1 rep @ 65-80% of 1RM Squat Snatch

Rest 60 seconds, and then…

Every 2 mins, for 6 minutes (3 sets):
Squat Snatch x 1 rep @ 80+% of 1RM Snatch

(post heaviest weight for each/all 3 sets = 3 weights posted

Rest 3 min, and then WOD:

WOD

4 min (8x work :20/rest :10)
Tabata Mt. climbers (count 1 leg – post lowest score)

Wednesday April 11, 2018

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(Competition / Metabolic Conditioning)
WOD Review and Review Kipping and Toes to Bar: 12 min

Then group warm up all together: 60 sec row, 20 sec TVW, 30 sec PVC pass thru, then into the skill of the day work:

Skill of the day:
1 min of Hollow body hold roll to Superman hold (on the floor).
Then
1 Min on the clock to practice kip swing to hollow arch.
Then
1 Min on the clock to practice kip swing to hollow knee raises.

SOD

EMOM x 10
Odd: 8-10 Ab-Wheel or Barbell Roll-outs (no solo 10# plates on bar)
Even: 8-12 Front Rack Reverse Stepping Lunges (total) (# = athletes choice)

WOD

4 Rounds (15 min cap)
15 Sumo Deadlifts (135/95) (115/75)
30 Double Underss/60 Single Unders
10 Overhead Squats (135/95) (115/75) (ideally from the floor)
30 Double UZnders/60 Single unders

Tuesday April 10, 2018

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 (Practice / Glycolytic)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec TVW, 30 sec PVC pass thru, 30 sec wall squats, 20 sec BB front rack str, 20 sec BB front squats, 20 sec BB hang power clean, 20 sec jerk, 20 sec hollow rocks

WOD 

5 Rounds with a 3 min rest between each round (for time).

400m Run
5 Power or Squat Cleans (205/135)
1 Jerk (205/135)
10 V-ups

Post WOD

With remaining time in class accumulate time in:
Couch Stretch
Figure Four
BB arm mashing
Ball upper and lower mash

Monday April 9, 2018

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(Competition / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: Jog down and back, 15 air squats, jog down and back, 10 sit-ups, skip down and back, 10 push-ups, side shuffle down and back, 10 superman pulse-ups, jog down and back 10 hanging shrugs

SOD

In 12 minutes:
3 x 30-60 sec wall supported handstand hold (OR 1 max effort hold: cap of 5 min)
3 x 30 sec GHD Samson hold (face down)
3 x 5 High ring swings: Long body swings with a ring pull to belly button/hips
(Modify as needed)

WOD

Partner “Cindy” 22 Min AMRAP:
*1 person performs a round / 1 person rests
5 Pull-ups (Rx+ = C2B)
10 Push-ups (Rx+ = Hand release)
15 Air Squats (Butt ball optional)

The intention of this being a partner WOD is for you to push harder through each round knowing you have some rest coming. Use your first 2 rounds to find a pace you can maintain for the 22 minutes (11 rounds) all while pushing hard and at the same time keeping the movements clean. Communicate well with your partner as you come close to finishing the air squats.

Friday April 6, 2018

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(Practice / Metabolic Conditioning) 
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec sit-ups, 45 sec jump rope, 20 sec tubing bicep curls, jog inside loop, 20 sec tubing bent-over tricep kickbacks

WOD

25 min AMRAP
500m Row
30 Abmat Sit-ups
50 Double Unders
20 Tubing Bicep Curls
400m Run
20 Tubing Tricep Kickbacks

WOD 2

Tabata Air Squats

Thursday April 5, 2018

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(Competition / OlyNastics)
WOD Review: 8 min

Then group warm up all together:

SOD 

3 x 10 Bottoms Up Kettlebell Press/arm (light to medium) AND 3 x 6/leg DB/KB Straight Legged Deadlifts (16 min)

Partner WOD

2 Options to choose from with 1 partner:

Option #1: Team Amanda: 9-7-5 of Muscle-ups (Bar or Ring) and Squat snatches (135/95)
Athlete 1 does the 9-7-5 of muscle-ups as Athlete 2 does 9-7-5 of squat snatches. One athlete works at a time. After the 5 reps are done by both athletes, switch exercises starting back at 9.

Option #2: Team Fran 21-15-9 Thrusters (95/65) and Pull-ups
Athlete 1 does the 21-15-9 thrusters as Athlete 2 does 21-15-9 of pull-ups. One athlete works at a time. After the 9 reps are done by both athletes, switch exercises starting back at 21.

Don’t have a partner? Pick your WOD poison and however long it takes you to complete the set of reps you’re on is your rest interval.

Wednesday April 4, 2018

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(Practice / Glycolytic)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec wall squats, 30 sec BB strict OHP, 20 sec BB straight leg deads, 20 sec deads, 20 sec front rack stretch, 20 sec font squats

WOD

4 Rounds of: 8 min complete the following (only 1 BB) (32 min)
21 Deadlifts (225/155)
15 Front squats (135/85)
9 BB Strict OHP press (95/65)
*Goal of 3-4 min rest after each round.
*Set up your barbell for easy weight removal.

Post WOD: Coaches led stretch

Tuesday April 3, 2018

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(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 60 sec bike, 30 sec PVC pass thru, 20 sec Chicken st/arm, 20 sec TVW, 20 sec push-ups, 20 sec hanging shrugs, 20 sec handstand hold, 20 sec tubing back flies

SOD 

3 sets of work: (15 min)
1-5 Muscle-ups (bar and/or ring) (Mod with jumping MU or Dips)
3-5 Tire Flips
Handstand walking / hold practice

WOD

20 min of work: 1 min Work then Rest 1 min (10 working rounds)

AMRAP each working minute
6 Toes 2 Bar
6 DB Snatch (3/arm) (50/35)
6 Cal Bike
*score is total cumulative rounds / start where you leave off.
*alt work/rest rounds with a partner if you need to share a bike.
*choose a challenge that you can get at least or close to 1 full round each minute.

Monday April 2, 2018

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(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec wall squats, 20 sec TVW, 20 sec push-ups, 20 sec BB front rack stretch, 20 sec Romanian reads, 20 sec clean, 20 sec push press, 20 sec clean and jerk

SOD

3 x 10 Back Squats (@ 60%), 3 x 15 Tubing Back Flies, AND 3 x 15/side Tubing Torso Twists  (25 min)

WOD

8 min AMRAP
4 Clean and Jerks (185/115)
8 Box Jump Overs (24/20)

Friday March 30, 2018

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(Practice / Phosphogenic 1-10 sec bursts)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec wall squats, 20 sec TVW, 30 sec PVC pass thru, 20 sec BB front rack stretch, 20 sec BB back squats, 20 sec BB strict press, 20 sec BB push press, 30 sec BB deadlifts

SOD

35 min to complete as much of the following: (Manage your time well)

Back Squat 6-4-2-1-1-1 reps
Strict Overhead Press 3-2-2-1-1-1 reps
Deadlift 6-4-2-1-1-1 reps

You can super-set or just work on one skill at a time. You can do more than or fewer than the 6 sets, but, be sure to manage your time well.

WOD

5 min AMRAP
100m Run (indoor loop)
7 Burpees
20 Double Unders

Thursday March 29, 2018

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(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: jog down and back, 15 air squats, jog down and back, 10 sit-ups, skip down and back, 10 push-ups, side shuffle down and back, 10 PVC pass thru, 10 PVC hang power snatch, 5 box jumps, 5 ring rows

WOD

4 Rounds of 4 min work and 3 min rest of: (28 min total)

10 Power Snatches (75/55)
10 Box Jumps (24/20)
10 Pendlay Rows (75/55)
10 Cal Bike
*Start each new round where you left off = 1 total cumulative score.

Post WOD: Coaches lead stretch

Wednesday March 28, 2018

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(Mental Toughness / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 60 sec bike or row, 20 sec T,V,W, 30 sec wall squats, 20 sec handstand hold, 20 sec hanging shrugs, 20 sec WB

SOD 

3x (15 min)
DB/KB Single-Arm Overhead Walking Lunge x 20 steps (10 steps/arm) (light to medium weight)

AND

10-16 Alt. Plank Hand Wall Walk-ups (Mod – 8-10 plank w/alt reach outs/side) 

WOD

EMOM Until Failure: (15 min cap)

5 Pull-ups
7 Russian KB Swings (53/35) (Masters: 35/26)
9 Wall Balls (20/14) (10/9)
Score = last completed round

*Once you are no longer able to complete the work you began with, rest one minute and then reduce the reps of 2 or 3 skills and keep moving until the final athlete is no longer able to complete the EMOM as prescribed.

Workout Intent: All movements should start to become challenging here. Advanced athletes should shoot for 9+ rounds. We are working anaerobic endurance with this one and challenging your ability to recover with short rest periods. This workout is incredibly challenging mentally. After the 1st few rounds your rest will start to diminish, but this is a good time to dig-in and break the mental barrier.

Tuesday March 27, 2018

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(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec wall squats, 20 sec hanging shrugs, 30 sec PVC pass thru, 20 sec BB front rack stretch, 20 sec BB front squats, 20 sec straight leg sit-ups, 20 sec tubing back flies

SOD

3 x 10^ Front Squat AND 3 x 10 GHD Sit-ups (20 min)

WOD

For time: (12 min cap)

30 Toes to Bar (Mod: K2C)
30 Front Rack Forward Alternating Stepping Lunges (15/leg) (135/95)
30 Handstand Push-ups (Mod: Accumulate 2 min HS hold)
30 BB Back Squats (135/95)
*Bar is taken from the floor.

Monday March 26, 2018

(Competition / Metabolic Conditioning) (OR 18.5)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec T,V,W, 30 sec PVC pass thru, 30 sec PVC good mornings, 20 sec push ups, 20 sec lateral skaters, 20 sec BB front rack stretch, 30 sec BB clean & jerk

WOD

30 min on the clock

Buy in: Heavy Grace: 30 reps of Clean and Jerk (155/105) (Masters 50+: 115/75)

Then

AMRAP with remaining clock:
500m row
20 Palm Release Push-ups
50 Lateral Skater Hops (25/side)
20 DB Snatches (10/side) (50/35)
50 Plank Jacks

Post WOD: Stretch led by coach