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(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 60 sec rowing, 30 sec PVC pass thru, 30 sec PVC good mornings, 30 sec BB Romanian deadlifts, 30 sec WB, 30 sec jump rope, 15 tubing back flies, 10 push-ups WOD 1 20 min of work:Buy In: 21 Deadlifts at 70% […]

 (Practice / Gymnastics)WOD Review: 8 min Then group warm up all together: jog down and back, 15 air squats, side shuffle down and back, 10 push-ups, jog down and back, 10 sit-ups, 15 tubing back flies, 10 light AKBS SOD 3x Through (super setting) (20 min)1st: 8^ Back Squat (65-72.5%) > Rest 45 seconds2nd: 8^

(Practice / Glycolytic 2-5 min bursts) (OR 18.1 make-up)WOD Review: 8 min Then group warm up all together: 60 sec rowing, 30 sec wall squats, 20 sec T,V,W, 20 sec push-ups, 20 sec hanging shrugs, 20 sec front rack stretch, 20 sec thrusters, 20 sec V-ups, 30 sec bike WOD Every 8 minutes, for 32

Friday (18.1 Open’s Workout)WOD Review: 8 minThen group warm up all together: 60 sec row, 20 sec T,V,W, 30 sec PVC pass thru, 20 sec / arm chicken stretch, 20 sec hanging shrugs, 10 reps / arm light DB hang clean and jerk, 14/12 cal row WOD  20 min AMRAPRX8 Toes to Bar10 DB Hang

(Practice / OlyNastics)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec T,V,W, 30 sec PVC pass thru, 10 BB OHP, 10 PP, 5 S2OH, 5 P snatch SOD: 20 min 3 x 3 Overhead Press3 x 2 Push Press3 x 1 Jerk (push or split) WOD 3 Rounds for

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: jog turf / rubber loop, 10 wall squats, jog loop, 10 wall squats, jog loop, 10 BB back squats, 20 sec / side plank, 15tubing back flies WOD “Squat a Ton and Run” 4x for time: Back Squat one ton and run400

(Practice / Glycolytic (2-5 min bursts)WOD Review: 8 min Then group warm up all together: 30 sec jump rope, 20 sec T, V, W, 30 sec PVC pass thru, 30 sec BB front rack stretch, 3 PC, 3 HSC, 3 thrusters, 30 sec jump rope WOD Work 4 min / Rest 3 min x 3

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec T, V, W, 20 sec hold wall walk up to handstand, 20 sec hanging shrugs, 30 sec low RKBS SOD 5 x 5^ Strict Pull-ups & Handstand practice (kick-ups, holds, walking…) (Pull-up MOD = “L” BB pull-ups

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: WOD 5 Rounds for Time400 Meter Run10 Front Squats (135/95) (95/65)10 V-ups10 Back Squats (135/95) (95/65) Post WOD: Mobility/ Group Stretch (Coaches’ choice)

Competition / Open’s Prep)WOD Review: 8 min Then group warm up all together: 60 sec row, 20 sec leg swings / leg, 30 sec wall squats, 30 sec PVC pass through, 20 sec hanging shrugs, 30 sec PVC power snatch balance, 30 sec BB power snatch WOD 15.1 Complete as many rounds and reps as