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(Competition / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec BB Romanian deads, 30 sec BB deadlifts, 20 sec BB front rack stretch, 20 sec BB thruster, 20 sec BB hang power clean, 20 sec sumo dead high pull SOD 5 x 3^ Deadlift AND […]

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: jog up and back, 15 air squats, jog up and back, 5 lateral lunges/side, skip down and back, 10 push-ups, side shuffle down and back, 5 inchworm walkouts WOD 1 1 mile run (2 x 800’s for RX)*(Separate score on the board)

(Practice / Glycolytic 2-5 min Bursts)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec TVW, 2o sec plate back flies, 20 sec hanging shrugs, 20 sec handstand hold, 30 sec PVC pass thru, 30 sec PVC snatch, 20 sec push-ups WOD  4 x 5 min AMRAPs with 3 min

(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 @

(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:2×3^/arm

(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 Run5 Rope climbs (Mod: 2 rope pulls or 2

(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^

(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:

(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

(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,