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Wednesday (Competition / Gymnastics Focus) Warm-up (15 min) SOD Back Squat 1 x 5 @ 65% > 1 x 5 70% > 1 x 3 83% > 1 x 5 80% > 1 x 3 88% (23 min) WOD 15 Min AMRAP of 10 Deficit Push-ups (45/25)20 Alternating single arm/leg v-ups (10/side)300m Row40 Lateral hop […]

(Mental Toughness/ Glycolytic 2-5 min) Warm-up (15 min) SOD Est. a heavy Clean (25 min) WOD 1  5 min ascending ladder of: 3, 6, 9, 12, 15 etc…Power Cleans 95/65#HSPUOHS (95/65#) Rest 3 min: WOD 2  Start where you left off and work your way back down the ladder trying to get back to 3’s

(Competition/ Metabolic Conditioning) Warm-up (15 min) SOD  2 x 8-10 DB Bench Press AND 2 x 3-8 Close Grip Ring Strict Pull-ups (10 min) WOD 100 Double Unders50 Wall Balls (20/14#)40 Box Jumps (24/20″)30 Deadlifts (185/130#)20 Renegade Rows (40/25#)30 Deadlifts (185/130#)40 Box Jumps (24/20″)50 Wall Balls (20/14#)100 Double Unders

Warm-up (15 min) SOD 5, 3, 3, 2, 2^ of Back Squat (20 min) WOD 3 Rounds for Time: 12 Burpee Plate Jump Overs (45/25)12 Plate Ground to Overhead (45/25#)200 Meter Row (moderate row pace)

Warm-up (15 min) SOD EMOM 6 (Both movements done on the same minute) -Chin over bar hold: 5-15 sec. -Push-ups: 8-12 [both are done in the same minute] WOD Up and down ladder *1*2*3*4*5*4*3*2*1* = 10 Air squats Squat Snatch (touch and go as long as possible) (@ 70-75% of 1RM) *10 Air Squats, 1 Squat

Warm-up (15 min) SOD  7 Round EMOM of 3-5 OHP (no touch and go- pause each rep at shoulders) 60-75% 1RM WOD On the 2:00 minute mark for 14 Minutes (7 rounds) 2 Ring or Bar Muscle Ups OR 3 Chest to Bar Pull-ups OR 3 Regular Pull-ups OR 2-3 Negatives5 Power Cleans (185/115)7 V-ups *Rest