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 (Practice / Lactate Threshold 8-12 min)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)300m row15 wall squats10 PVC Pass through10 PVC Good mornings10 BB Straight legged deadlifts10 BB Regular deadlifts10 Deadlifts at 25% SOD Deadlifts (25 min)1 x 5 70%1 x 1 with 15 sec hold at top 90% off a 4 inch […]

(Practice / Phosphogenic 1-10 sec bursts)Warm-up: Complete 1 round: (10-12 min)300m row15 Tubing Back Flies15 Tubing Chest flies15 Tubing Torso twists / side15 Tubing Swimmers Strength Set: 18 min to complete a minimum of 3 sets through:8^ Bent-over DB back rows/arm8^ DB Single Arm Floor Chest Press/arm12-15 GHD Sit-ups WOD EMOM: 12 minMin #1: 2

 (Competition / Metabolic Conditioning)Warm-up: Complete 1 round: (10-12 min)500m Row10 GHD sit-ups10 Yoga pushups10 Wall squats30 sec Handstand wall hold WOD 1 20min AMRAP2 Handstand Push-ups2 Mt Climbers / leg2 Box jumps2 V-upsJog 1 inside loop*Increase reps for each exercise by 2 each round WOD 2 TabataTubing Bicep Curls & Tricep Ext (alternate)  

 (Practice / Glycolytic (2-5 min bursts)Warm-up: Complete 1 round for warm-up: (10 min)50 Jump rope10 Push-ups15 Wall squats10 PVC pass through10 Good mornings10 Behind the neck press10 PVC Overhead squat5 BB Hang Power Snatch5 BB Overhead squat SOD EMOM 8 minOdd min: 1 Halting Snatch Grip DL (around 100% of 1RM of snatch) with pauses

(Mental Toughness / Gymnastics Focus)Warm-up: Complete 1 round (10 min)300m row15 Wall squats10 Hanging reverse shrugs10 PVC Pass through10 PVC Behind neck strict pressBB Front rack stretch10 BB Front squats5 BB Thrusters WOD 1 Individual “Jackie” (12 min time cap)1000m Row50 Thrusters (45)30 Kipping Pull-ups 5 min rest (From the final athlete in WOD 1

(Practice / Metabolic Conditioning)Warm-up: Complete 1 round for warm-up: (10 min)Jog down and backSide shuffle down and back15 Tubing back flies5 Yoga pushups10 Wall squatsBall mash (upper and lower) WOD Alternating On-The-Minute x 21:Minute 1 – 200 Meter RunMinute 2 – 15/12 Calorie RowMinute 3 – 3 Power Snatch (115/75) and Double Unders(Your WOD score

(Practice / Phosphogenic 1-10 sec bursts)Warm-up: Complete 1 round for warm-up: (12 min)50 jump rope singles15 Wall Squats10 PVC Good Mornings10 Ring Rows10 GHD Sit-ups10 BB Straight legged Deadlifts10 BB Deadlifts5 Yoga Push-ups5 Hanging Reverse Shrugs SOD 30 min to build to a heavy triple of each:Deadlift (15 min)Front Squat (15 min) Post WOD 8-10min

(Practice / Glycolytic)Warm-up: Complete 1 rounds for warm-up: (10 min)300m row15 Wall squatsBB Front rack stretchBB Tricep and lat mash/roll out5-10 BB High hip power clean5-10 BB Hang power clean5-10 BB Power cleans SOD Every 90 seconds, for 9 minutes (6 sets):Power Clean x 2 singles (Build to a heavy-ish set of 2) WOD Tabata

(Practice / Gymnastics Focus)Warm-up: Complete 1 round for warm-up: (10 min)300m row10 PVC Pass throughs10 PVC Good mornings10 PVC Behind the neck press15 Wall squats20 Sec/leg 45# plate calf stretch w/bent knee20 Sec couch and fig 410 BB back squats SOD Back Squat – 3×10 (Hold at 65-70%) (15 min) WOD 3 Rounds:Row 500 Meters12 Handstand

(Practice / Lactate Threshold 8-12 min) (OR Redo 17.5)Warm-up: Complete 1 round for warm-up: (10 min)…250m row15 Wall squats15 Tubing back flies5 Yoga pushups10 PVC pass throughs10 PVC behind the neck pressBB bench press x 10Ball mash (upper and lower) SOD Bench Press – 3×10 (Hold at 65-70%) (15 min) WOD 5 Rounds:5 Squat Clean