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(Practice / Glycolytic 2-5 min bursts)Warm-up: Complete 1 round: (10 min)300m Row15 Wall squatsPole squat grindBall hip and glute mashBB Front rack stretchBB tricep and lat mash10 BB front squats SOD Front Squat: 10-8-6-4-2^ (20 min)*Before the 4 and 2 rep sets, add an extra 10-20% onto the bar and un-rack the bar, stand tall […]

(Practice / Gymnastics Focus)Warm-up: Complete 1 round: (10 min)50 jump rope15-20 Sec standing skin the cat stretch5 Forward traveling lunges per leg15 Tubing back flies15 Tubing chest flies5 Yoga pushups SOD EMOM 10 min:Min# 1: 1 Legless Rope ClimbMin# 2: 1 Floor/Seated L Hold 20 second hold (one 45 lbs plate under each hand) (mod

 (Competition / Metabolic Conditioning)Warm-up: Complete 1 round: (10 min)300m Row10 Wall squats10 PVC pass through10 PVC overhead wall squats10 Hanging reverse shrugs20 Sec/leg couch and figure 410 BB Overhead squats SOD (10 min) 3 x 6 DB Man Makers (pushup > row > pushup> row > squat clean > thruster)3 x 12 GHD Hip Extensions

 (Practice / Lactate Threshold 8-12 min)Warm-up: Complete 1 round: (10 min)300m Row10 Leg swings/leg10 PVC pass through10 PVC good mornings10 PVC deadlifts15 Second handstand hold10 BB deadlifts SOD Deadlift – 1 x 5 65% > 1 x 1 75% > 1 x 5 70% > 1 x 1 80% > 1 x 5 70% >

Monday (Practice / Phosphogenic 1-10 sec bursts) Warm-up: Complete 1 Round (10 min) 300m Row / 15 Wall Squats / Pole Squat Grind (30 seconds) / Ball Hip and Glute mash (45 sec.) / 10 Body weight Pitcher Squats / 10 BB Strict OHP / 5 BB Push Press / 5 BB Push Jerks SOD

(Practice / Gymnastics Focus)Warm-up: Complete 1 round: (10 min)200m Jog10 Leg swings/leg10 Hanging reverse shrugs10 PVC pass through10 PVC good mornings15 Tubing Back flies10 Plate TVWBall mash SOD 5×5 DB Bent Over Row AND 5×5 Tire Flips (15 min) WOD For Time 40-30-20-10Cal RowDB Snatch (50/35)Ab-mat Sit-ups

(Competition / Lactate Threshold 8-12 min)Warm-up: Complete 1 round: (12 min)300m Row10 Wall squats10 PVC pass through10 PVC overhead wall squats10 Hanging reverse shrugs20 Sec/leg couch and figure 410 BB Overhead squats SOD EMOM 10 minODD: 5 Overhead Squats (135/95) (taken from the floor)Even: 4-6/side of KB single leg Romanian Deadlifts (wt = athletes choice)

(Practice / Metabolic Conditioning)Warm-up: Complete 1 round: (10 min)300m row10-15 PVC pass through10-15 PVC good mornings10 PVC straight legged deadlifts10 V-ups10 Wall squats10 Hanging reverse shrugs WOD For Time: Buy-in 800m Run Then: 21-18-15-12-9-6-3 Russian Kettlebell Swing (70/53)Toes To BarBox Jump Overs (24/20)

(Practice / Phosphogenic 1-10 sec bursts)Warm-up: Complete 1 round: (10 min)50 jump rope15-20 sec Standing skin the cat stretch5 Forward traveling lunges per leg15 Tubing back flies15 Tubing chest flies5 Yoga pushups10 BB chest press SOD Bench Press 10-8-6-4-2^ (20 min)*Before the 4 and 2 rep sets, add an extra 15-20% onto the bar and

(Competition / Glycolytic 2-5 min bursts)Warm-up: Complete 1 round: (10 min)…300m Row15 wall squatsPole squat grindBall hip and glute mash10 BB back squats w/ 2 second pause at bottom10-20 sec / arm BB front rack stretch5 BB hang power cleans SOD Back Squat: 10-8-6-4-2^ (25 min) *Before the 4 and 2 rep sets, add an