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(Practice / Metabolic Conditioning)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min) SOD EMOM (10 min)Odd min: 1 Rope climbEven min: 1-3^ Power Clean WOD 16 min AMRAP20/17 Cal RowRun 1 turf loop15 V-upsRun 1 turf loop10 DB Thrusters (50/35)Run 1 turf loop5 DB Renegade Rows (Push-up > Row arm 1 > Push-up […]

(Practice / Gymnastics Focus)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)3xAnkle band side shuffle 2 pole out and back > 10 push ups > 10 V-Ups SOD Ring Dips: 2 max rep effort attempts AND 3 x 15 GHD Hip Extensions (15 min) WOD 18 min Ascending Ladder: 20 Double Unders15 Hang

(Competition / Lactate Threshold 8-12 min)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min) 2×3 Poles each w/jog back:Power skip for form > Kareoke > Butt KickThen:1 pole backward spiderman1 pole broad jumpThen:PVC work > 10 wall squats > couch/fig 4/pigeon WOD 15.5ish: AMRAP 15 min: If you don’t finish each set within

 (Practice / Glycolytic 2-5 min bursts)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min) Jog down and back10 Air Squats with Pause at bottomSide shuffle down and back10 Hand Release Push-upsJog down and back10 V-ups SOD 2 x 10^ OHP > 2 x 5^ PP > 1 x 2^ Jerk AND GHD Sit-ups

(Practice / Phosphogenic 1-10 sec bursts)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min) 300m Row15 Pausing Wall Squats5 Forward Traveling Inchworms with 2 Push-ups1 Pole Reverse Bear Crawl SOD Back Squat   10 – 8 – 6 – 4 – 2Rest 2:00 between sets, building in weight on each WOD EMO the 3

(Practice / Gymnastics Focus)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)200m Row10 Hanging Pulls (reverse shrugs)10 Stationary Lunges (5 forward and backward per leg)10 sec. Handstand Hold (facing wall / nose to wall) SOD 1 x 5, 2 x 3 and 2 x 1 – Pull-ups (ascend each time the reps decrease) WOD

(Competition / Lactate Threshold 8-12 min)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)50 Single-Unders10 Hanging Knees to Chest15 sec. Elevated Pigeon stretch/leg15 Wall Squats WOD 16.2 with a hitch: 20 min of work (modify as needed) Beginning on a 4-minute clock, complete as many reps as possible of:25 Toes-to-Bar (Scaled: knees to

(Practice / Phosphogenic 1-10 sec bursts)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)Row 300m10 BB Romanian Deadlifts5 Reverse Inchworms with a Push-up10 V-ups SOD Deadlift – 3 x 10^ AND 3 x 15 Tubing back flies (18 min) WOD 15 min EMOM10 sec Box push 1.5x BW > 50 sec rest10 sec

(Practice / Metabolic Conditioning)Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)50 Single-unders10 Push-ups10 tubing Tricep Kickbacks10 tubing Back Rows10 tubing Back Flies WOD For Time:10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull-ups (RX+ = Ring/Bar Muscle ups)100-200-300-400-500-600-700-800-900-1000m Row*This is a 10 RFT workout. First round is 10 MU + 100m Row. Second round is 9

(Practice / Glycolytic 2-5 min bursts)…Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)200m Row10 Push-ups10 GHD Sit-ups10 Wall Squats10 Sec. Handstand hold SOD Back Squat – 3 x 10^ (15 min) WOD 1 All at once: (14 min needed)For max reps:90 seconds of Shuttle Run (between 2 poles – back and forth)