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(Practice / Glycolytic)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec wall squats, 20 sec of TVWQ, 30 sec PVC OHS, 20 sec push-ups SOD (12 min) 3 x 2 Pole lateral leg band walks (ankles or below knees)3 x 15 Tubing Back Flies […]

 (Competition / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 200m run, 50 jump rope, 15 wall squats, 10 hanging shrugs, 20 sec handstand hold SOD (15 min) 4 x 4 pole box push 1.25 – 1.5x body weight3 x 15 Standing tubing Torso Twists WOD Complete as many rounds and reps

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec no leg row, 30 sec PVC pass thru, 15 sec/arm chicken, 10 of each TVWQ, 5 BB power snatch, 5 BB OHS, 5 BB squat snatch SOD EMOM x 12 min2-3 Squat or Power Snatches

(Practice / OlyNastics)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec narrow grip behind neck OHP, 20 sec PVC pass thru, 20 sec TVWQ, 20 sec push-ups, 20 sec handstand hold SOD  12 min to practice:-Skin the cat (high or low rings) (building to

(Mental Toughness / Glycolytic 2-5 min bursts)WOD Review: 8 min Then group warm up all together: SOD EMOM x 14Even min: 4-6 Strict BB Overhead Press (@70%)Odd min: 5 Back-rack Forward Stepping Lunges/leg WOD 1 4 min AMRAP6 Single Arm DB Thrusters / arm (50/35) (35/20)8 Wall Balls (20/14) (10/10) Rest 2 min WOD 2

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 200m jog, 30 sec banded wall squats, 20 sec leg swings/leg, 30 sec tubing back flies, 30 sec back rows, 20 sec push-ups WOD For TimeBuy in: 800m RunThen10 Rounds of:5 Strict Pull-ups10 Push-ups15 Air SquatsThenBuy out: 800m Run Post WOD: (Time

(Practice / Lactate Threshold)WOD Review: 8 min Then group warm up all together: 30 sec reg row, 30 sec straight legged row, 30 sec PVC pass thru, 30 sec PVC good mornings, 20 sec TVW, 15 sec hanging shrugs, 15 sec mini kipping, 20 sec push-ups SOD 4 sets of 3 Back Squats with a

(Competition/ Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec banded squats (below knee cap), 30 sec PVC pass thru, 20 sec TVW, 30 sec power cleans, 20 sec BB jerks, 30 sec hanging shrugs WOD  For Tme:800m Run15 Clean & Jerks (135/95)3 Rope Climbs600m Run12 Clean &

(Practice / Phosphogenic 1-10 sec bursts)WOD Review: 8 min Then group warm up all together: 200m run, 10 pushups, 5 lateral lunges/side, 5 fwd lunges/leg, 10 TVW’s, 10 BB front squats, 10 jerks, 10 BB bench press SOD 1  EMOM for 10 minOdd: 6-8 Bench PressEven: 30” Box Jumps (Men=7 / Women=4) SOD 2  EMOM

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 40 sec jump rope, 30 sec wall squats, 20 sec leg swings / leg, 20 sec handstand hold, 20 sec hanging shrugs, 20 sec push-ups SOD 3x of each: (16 min)5^ Goblet Reverse Stepping Lunges/leg (KB or DB)15^ Dumbbell Romanian Deadlifts (2