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(Practice / Lactate Threshold 8-12 min)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies SOD 3 x 10 Front Squat (60-65%) AND 3x 15 Tubing bent-over Tricep Kickbacks (18 min) WOD  8 min Ascending AMRAP3 Thrusters (95/65)3 Toes to Bar6 Thrusters (95/65)6 Toes […]

(Competition/ Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 PVC pass throughs, 10 PVC OHS, 10 BB bench press SOD  Bench Press 4 x 5^ AND 3 x 10-15 GHD Hip Extensions (18-20 min) WOD Nancy5 Rounds:400m Run15 Overhead Squats

 (Practice / Glycolytic 2-5 min bursts)Warm-up: 5 min running clock to complete as much as possible of: 200m run, 200m row, 10 wall squats, 10 tubing back flies, 5 DB snatch / arm, 15 sec calf stretch, 15 sec couch/leg, 15 sec figure four stretch/leg WOD 1 In 5 minutes, complete the following:Run 600 MetersRow

(Practice / Gymnastics Focus)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies WOD  “Barbara” 5 Rounds of: 20 Pull-ups30 Push-ups40 Sit-ups50 Air squatsRest precisely three minutes between each round. 

(Practice / Lactate Threshold 8-12 min)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5 reverse step lunges/leg, 8 BB thrusters SOD  Four Sets of: (20 min)BB Front Rack Alternating Reverse Lunge x 8-10 reps/legRest 60 secondsPendlay Rows x 8-15 reps (same bar

(Practice / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 tubing back flies, 10 BB deadlifts, 15 sec handstand hold SOD  4 x 5^ Deadlift (Start at 65% and finish at 85%) AND 4 x 1 Legless Rope Climb (Mod: Rope bent arm

(Competition / Phosphogenic 1-10 sec bursts)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 BB deadlifts, 10 BB OHP, 10 BB front squats SOD  Every 2 minutes, for 30 minutes (15 sets total):Clean & JerkSets 1-2 = 3 reps @ 60-65%Sets 3-4

(Competition / Gymnastics Focus)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5 forward lingers per leg, 10 hanging reverse shrugs, 10 pushups SOD 5 x 3^ Strict Pull-up & 5 x 10 GHD Sit-ups (18 min) WOD For Time:100 Double Unders (min

(Pracitce / Lactate Threshold 8-12 min)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 hollow rocks, 10 BB deadlifts WOD 1  For Time: 21-15-9Deadlift (275/175) (MOD: choose a weight no heavier than 65% of your 1 rep max)Wallballs (20/14) (10/9) 5 min

(Competition / Metabolic Conditioning / Mental Toughness)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 calf raises, 5 burpees WOD Bring your running shoes.