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(Competition / OlyNastics)Warm-up: Complete 1 round: (10 min) SOD 3 x 3-5 Skin the Cat AND 5 x 3^ Heaving Snatch Balance WOD 15 min AMRAP: Complete 2 rounds at 10 reps, then increase weight and reduce the reps by 2 for both movements. Once you have gotten to and completed 2 reps of the […]

(Practice / Glycolytic) Warm-Up: 5 min AMRAP 200m row / 15 wall squats / 10 tubing back flies / 5 bb hang power cleans / 10 Russian KBS SOD Power Clean x 1,1,1,1 (75-80%) (10 sec. rest between attempts) Rest 2 min BB Inverted Back Rows x 8-10 (option to elevate feet) Rest 2 min

(Practice / Lactate Threshold 8-12 min)Warm-up: 5 min running clock to complete as much as possible of: 400m run, 15 wall squats, 10 ring rows, 5 Reverse lunges/leg, 10 Hanging reverse shrugs SOD EMOM5 Back Squats (75%)5-7/arm Bent-over DB Back Row (wt = athletes choice) WOD 12 minute AMRAP10 Hang Power Cleans (115/85)10 Alt. Front

(Competition / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 300m run, 15 wall squats, 10 ring rows, 20 second handstand hold, 10 BB OHP, 10 Pendlay rows SOD EMOM for 8 min.Odd min: 20 Wall Balls (20/14)Even min: 8 Pendlay Rows (115/75) WOD For Time:1600m Run (Derby and back)Recover

(Practice / Phosphogenic 1-10 sec bursts)Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 15 tubing back flies, 10 PVC or Banded OHS, 5 BB high hip squat snatches, 5 BB high hip squat cleans SOD 1 Take 15-20 minutes to build to today’s heavy Squat Clean.

(Practice / GlycolyticWarm-up: 5 min running clock to complete as much as possible of: 400m run, 15 wall squats, 10 ring rows, 10 BB deadlifts, 10 BB S2OH WOD 1 6 min AMRAP200m Run10 Box Jumps (24/20)5 Deadlifts (275/185) Rest 3 min (adjust BB weight) WOD 2 6 min AMRAP40 Double Unders10 Slam Ball up

(Practice / Gymnastics Focus)Warm-up: 5 min running clock to complete as much as possible of: 400m run, 15 wall squats, 10 ring rows, 10 push-ups, 10 PVC or Banded OHS… SOD (18 min) 4 x 6-8 reps Pitcher/Bulgarian Split Squat / leg4 x 15-20 Bench Heel Drives (face down / leg hyperextensions) WOD 15 min

(Practice / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 400m run, 15 wall squats, 10 ring rows, 10 PVC or Band OHS & 5 BB High Hip Power Snatches SOD 15 minutes to build to a challenging Squat Snatch. WOD For Time:30 Toes to Bar400m Run15 Squat Snatches (60%

(Competition / OlyNastics)Warm-up: 5 min running clock to complete as much as possible of: 400m run, 15 wall squats, 10 ring rows, 10 PVC or Band OHS & 5 BB Thrusters SOD 3 x 10^ Front Squats & 2 x 60 sec Plank hold and 2 sets of side plank holds per side (30 sec

(Practice / Glycolytic)Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, 10 PVC Behind the neck OHP, and 5 handstand kick-ups to 5 sec hold SOD 5 x 4^ Back Squat w/ 2 Sec Pause at bottom & 3 x 15-20 Tubing Torso Twists/side