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(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 200m jog, 15 leg swing/leg, 10 plate counter weight air squats, 10 BB pause back squats, 10 hanging shrugs, 5-10 sec chin over bar hold SOD 5 x 3^ Back Squat AND 4 x 15 Tubing Bent over Swimmer Rows (18 min) […]

(Competition / Phosphogenic 1-10 sec bursts)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQ, 30 sec wall squats, 20 sec hanging shrugs, 20 sec handstand hold with a shrug, 5 BB or PVC high hip power snatch, 5 hang power snatch, 5 OHS

(Practice / Glycolytic 2-5 min bursts)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQ, 30 sec wall squats, 20 sec alt lunges, 20 sec hanging shrugs WOD 1 3 sets of: Work for 5 min and then recover 3 min (21 min total)10

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: jog down and back, 15 air squats, jog down and back, 5 inchworm w/push-up, skip down and back, 5 fwd lunges/leg, 10 BB front squats, 5 BB jerks SOD  4 x 5^ BB Sumo Deadlift High Pull AND 4 x

(Practice / Olynastics)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQ, 20 sec straight leg deadlifts, 20 sec deadlift, 20 sec push-ups SOD 8-10 sets of: (18 min)1 BB Power Snatch into a 1 Snatch Balance (ascend in weight)*Increase rest time as weight

(Competition / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 200m row, 200m run, 20 dubs/40 singles, 15 BB bench press WOD 40 min AMRAP40/35 Cal Bike800m Run100 Double Unders / 150 Single Unders21 Bench Press (BW / 3/4 BW) *If there are not enough bikes…change up the order wit the run.)

(Practice / Glycolytic (2-5 min bursts)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec TVWQ, 20 sec plate back flies, 30 sec wall squats, BB front rack stretch, 20 sec BB hang power clean, 20 sec BB power jerk SOD In 15 min complete at least 3 sets of:12/arm

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec leg swings/leg, 30 sec wall squats, 20 sec hangin shrugs, 20 sec push-ups, 20 sec handstand hold SOD EMOM x 10Even min: 5 Single leg DB/KB Straight Legged Deadlifts/leg (light to med weight)Odd min: 10-15/side MB or

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: jog down and back, 15 air squats, jog down and back 5 inchworms with push-ups, skip down and back, 10 sit-ups, side shuffle down and back, jog down and back, 20 dubs or 30 singles WOD  25min AMRAP400m Run40 Double Unders or

(Competition / Phosphogenic 1-10 sec bursts)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec leg swings/leg, 20 sec BB Romanian deads, 20 sec regular deadlifts, SOD 1 3 x 10^ Deadlift (12 min) SOD 2 Establish a heavy Clean and Jerk (15 min) WOD Tabata Wall Balls (8 x