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(Mental Toughness / Glycolytic 2-5 min bursts)Warm-up (15 min) Skill Focus 10 min Split or Push Jerk technique work WOD 1: AMRAP 3 21 Overhead Squats (75/55) (RX+ 95/65)21 Bar Facing BurpeesMax Calorie Row Rest 3:00 WOD 2: AMRAP 3 18 Overhead Squats (105/70) (RX+ 115/80)18 Bar Facing BurpeesMax Calorie Row Rest 3:00 WOD 3: […]

(Practice / Phosphogenic 1-10 sec bursts)Warm-up (15 min) SOD 1 Deadlift 3 x 10^ – (60, 65, & then 70%) AND Tubing back flies 3 x 15 (20 min) WOD Every 90 seconds for 8 rounds (12 min)10 sec ALL Out box sprint/push (body weight (RX+ 120%) > rest 80 sec *3-6 boxes set up

(Practice / Lactate Threshold 8-12 min)Warm-up (15 min) SOD 3 Position Squat Snatches (18 min)Each rep is pulled from the floor and pauses at the high hip/hang or shin before completing the snatch. These do not need to be touch and go reps. 3 x 3^ From High Hip3 x 3^ From Hang3 x 3^

(Practice / Gymnastics Focus)Warm-up (15 min) SOD Back Squat – 3 x 10^ WOD For Time: 10/9/8…1 of eachShoulder to Overhead (135/95)Strict Pull-Ups (Mod = Ring Rows)

(Competition/ Metabolic Conditioning)Warm-up: 10 min warm-up right into SOD Warm-up: 6 minutes on the clock to get to 62-70% 1RM Bench Press… SOD Every 2 minutes for 6 minutes complete: (3 rounds total)10 Bench Press 65-70% for all 3 sets > rest remainder of the 2 min WOD 15 minute AMRAP500m Row50 Double Unders (Mod

 (Mental Toughness / Glycolytic 2-5 min bursts)Warm-up (15 min) SOD Every 2:00 for 7 Rounds:5 DeadliftsStart at 50% of your 1-Rep Max and build each round. WOD On the Minute x 16:Minute 1 – 15/12 Cal RowMinute 2 – 15 WB (20/14)Minute 3 – 15 Sumo Dead High Pull (95/65)Minute 4 – 15 Push Press

(Practice / Gymnastics Focus)Warm-up (15 min) SOD Pull-ups – 5×3^ & Physioball Hamstring Curls – 3 x 20 (Advanced = Single leg curls 3 / 10/leg) (18 min) WOD AMRAP 15 Min 50 Lateral dome/cone Hop-overs (25/side)20 Forward Stepping Lunges (10/leg)20 Abmat Sit-Ups20 Forward Stepping Lunges (10/leg)20 American Kettlebell Swings (53/35)

(Competition / Lactate Threshold 8-12 min)Warm-up (15 min) SOD 3 ascending sets of: (15 min)10 Ring Dips AND 5 High Box Jumps WOD 2 Rounds for Time:8 Back Squats (225/155)400m Run8 Back Squats (225/155)150 Double Unders (250 singles)

(Practice / Metabolic Conditioning)Warm-up (15 min) SOD 6 min EMOMOdd min: Turkish Get Up 1 / side (wt = athletes choice)Even Min: 6 pole total Farmers Carry (DB or KB in each hand: wt = athletes choice) WOD 25 min AMRAP500m Row40 Palm-Release Push-ups30 Goblet squats (53/35)20 Toes To Bar10 HSPU

(Practice / Phosphogenic 1-10 sec bursts)Warm-up (15 min)… SOD Front Squats 3 x 10^ AND Back to Pole Tubing (lighter) Shoulder Press 3 x 15 (20 min) WOD In 10 minutes, build to a heavy: Deadlift > Hang Clean (squat or power) > Jerk (push or split)