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(Practice / Glycolytic)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, 30 sec PVC high hip squat clean, 30 sec BB push press WOD 5 Rounds for Time:100m Sprint10 Squat Cleans (115/75) (95/65)15 BB Push Press […]

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 30 sec jump rope, 30 sec PVC pass through, 20 sec / arm T,V,W, 10 BB bench press, 10 BB Romanian deadlifts, 20 sec handstand hold SOD 3 x 10^ Bench Press AND 3 x 5^ Sumo Deadlifts (RPE 6-7.5) WOD  For

(Practice / Lactate Threshold 8-12 min)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/arm chicken st., 30 sec PVC front rack alt lunges SOD 4×8/leg BB Front Rack Alternating Reverse Lunges4-6^ Weighted Pull-ups (Scaled:

(Practice / OlyNastics)WOD Review: 8 min Then group warm up all together: 60sec row, 30 sec DB snatch, 20 sec HS hold, 30 sec stationary lunges, 20 sec knee raises, 30 sec burpees SOD EMOM for 8 min:1-2 Rope Climb OR Muscle-ups (Bar or Ring)20-30 Sec Handstand hold WOD: Create your own Chipper (25 min

(Practice / Glycolytic 2-5 min bursts)WOD Review: 8 min Then group warm up all together: jog down and back, 10 air squats, jog down and back, 5-10 push-ups, side shuffle down and back, 20 sec plank (both sides), jog down and back, 10 BB deads, 10 8′ WB WOD 1 4 min AMRAP20 Wall Balls

(Practice / 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, 30 sec PVC snatch balance, 5 BB hang snatch with OHS, 5 BB hang squat snatch, 5 BB squat snatch WOD 17.3 (20 min

(Practice / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: 2x through: 30 sec jump rope, 30 sec BB back squats, 30 sec plate back flies, 30 sec low RKBS SOD 3 x 10^ Back Squats (60-70%) AND 3 x 6^/arm DB Back Rows (18 min) WOD 12 min AMRAP50

(Competition/ Metabolic Conditioning)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 chicken str / arm, 5 BB hang clean, 5 BB hang squat clean WOD 3 Rounds for Time: (Cap 30 min)55/50 Cal Row400m

(Practice / Glycolytic 2-5 min bursts)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec BB slow Romanian deadlifts, 30 sec wall squats. WOD  6 Rounds of work 3 min / rest 1 min (24 min total)3 DB (50’s/35’s) or BB Floor press (100/70)3 Deadlifts (225/155) Scaling options: (205/135) (185/105)

(Practice / Gymnastics Focus)WOD Review: 8 minThen group warm up all together: 30 sec jump rope, 20 sec each T,V,W, 20 sec / arm unilateral KB bottoms-up shoulder press, 20 sec BB push press, 20 sec BB split jerk, 20 sec high hip power snatch SOD 1 Every two minutes, for 8 minutes (4 sets)