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(Competition / Gymnastics Focus)Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time)… SOD Establish a challenging Bear Complex in 15 minComplex =1 of each: Deadlift > Hang Clean > Front Squat > S2OH > Back Squat > S2OH (All separate movements / No Bleeding skills together) WOD “Nasty […]

(Practice / Metabolic Conditioning)Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time) SOD 5 x 3^ Overhead Squats w/ 2 sec pause at bottom (Taken from the rack or floor) (18 min) WOD For Time:50/40 Push-Ups400m Run50ft DB/KB Goblet forward stepping Lunges (53/35)400m Run50/40 Push-Ups400m Run50ft DB/KB Goblet

(Practice / Phosphogenic)Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time) SOD EMOM 20 minOdd: 6 Front Squats (155/105) (From the floor – facing the racks)Even: 3 Max Distance / Effort Broad Jumps (5+ seconds rest between each jump) WOD 4 sets of: (All following the clock together)30

(Competition / Gymnastics Focus)Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time) WOD 11 Rounds of:7 Toes to Bar9 HSPU (Mod 1: Up to 3 pads / Mod 2: Pike Pushups / Mod 3: Floor L-Sit DB shoulder press)11 Hang Power Cleans (75/55) Time permitting: Post WOD Band

(Practice / Glycolytic)Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time) SOD Ring Dips 10/8/6/4/2^ AND Deadlift 4 x 4 80-85% (20 min)*Find a challenging weight and hold for all 4 sets of Deadlifts WOD AMRAP for 16 min:2 Inside running loops of turf/rubber20 Wall Balls (20/14) (10/10)20

(Practice / Olynastsics)Warm-up: 500m Row (3-4 min) SOD & WOD Review Skill OD: Bar Muscle-up review and practice AND Handstand Walking Review and Practice WOD 5 Rounds for Time:4 Clean & Jerks (205/115)6 Bar Muscle-ups40-ft. Handstand Walk Muscle-up Mod 1 = 1 Jumping bar muscle-ups or Banded M-ups = 1 M-upMuscle-up Mod 2 = 1

(Mental Toughness / Glycolytic 2-5 min bursts)Warm-up: 400m Run (3-4 min) SOD & WOD Review WOD Movements Preparation: 5 minPVC Pass throughPlate TVWLight DB OHPBB strict press SOD Seated DB Press 3 x 5^ THEN 3 x 3^ BB Standing Strict Overhead Press (15-18 min) WOD AMRAP 300m Hard Run to a 3 pole (75ft.) body

(Practice / Gymnastics Focus)Warm-up: 400m Run (3-4 min) SOD & WOD Review WOD Movements Preparation: 5-7 min10 Wall squatsAnkle mobilityBanded shoulder and lat stretchBall mashLight DB thrusters SOD 3×5^ DB Thrusters AND 3 x 12 GHD Sit-ups (15 min) WOD For Time:150 Double Unders Then 21-15-9 reps for time of:Pull-upsWB (20/14) (10/9) Then 50 Prone

(Practice / Lactate Threshold 8-12 min)Warm-up: 500m Row (3-4 min) SOD & WOD Review WOD Movements Preparation: 5-7 min10 BB Bench Press10 BB DeadliftsBall mash: chest, shoulders, glutes and hamstringsAdd weight to bench and deadlifts SOD 4 x 5 @ 70-80% Bench Press AND 4 x 3 @ 70-80% Deadlift (20 min) WOD AMRAP 10

(Competition/ Metabolic Conditioning)Warm-up: 500m Row (3-4 min) WOD Overview at board WOD Movements Preparation: 5-7 min WOD Squat Run Squat