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(Practice / Metabolic Conditioning) Warm-up (10 min) WOD 6 Rounds For Time: 400m Run30 Double Unders (60 singles)20 KB Goblet Lunges (53/35) (10/leg)10 Deadlifts (225/155)

(Practice / Gymnastics Focus)  Warm-up (10 min) SOD  Every 2 minutes, for 20 minutes (5 sets of each): Exercise #1: Power Clean 4 x 1 (rest 10 seconds between singles) (ascend in weight each round – start at 60-65%) Exercise #2: Muscle-ups (ring or bar) OR Ring Dips (weighted optional) 2-5 reps WOD  Three Rounds

(Competition / Lactate Threshold 8-12 min) Warm-up (10 min) SOD 20 Minutes to Establish a heavy 2 rep max for Bench Press WOD For Time:1000 Meter Row30 Bench Press @ 60% of today’s 2-RM800 Meter Run

(Mental Toughness / Glycolytic) Warm-up (10 min) SOD 3 sets of: (not for time) (15 min)Front Squat x 6-8 reps 60%Rest 60 seconds (try to hold to these rest phases)KB Waiters Walk 100ft each arm (wt = athletes choice)Rest 60 seconds (try to hold to these rest phases) WOD 20 min AMRAP10 Thrusters (95/65) >

Practice / Phosphogenic 1-10 sec bursts)  Warm-up (10 min) SOD  Every 2 minutes, for 10 minutes (5 sets) 1 Snatch Grip Push Press into 1 Overhead Squat (from the rack and ^ wt each round) Super-set with  3 sets of 3 second pausing Snatch Pulls (below knee > above knee > high hip) (then put

(Practice / Gymnastics Focus) Warm-up (15 min) SOD Pull-ups 5 x 3^ OR BB Inverted Rows 5 sets of challenging reps (15 min) WOD 21-15-9Toes To BarWallball (20/14) (10/10) Then 15-21 of: Thrusters (75/55)Burpee Over Bar

(Competition / Lactate Threshold 8-12 min)  Warm-up (15 min) SOD  Ring Push-ups – 3 x 10 AND Tubing Back Flies – 3 x 20 (12-15 min) WOD  5 Rounds For Time:10 Dumbbell Snatches (70/50)20 Calorie Row

(Practice / Metabolic Conditioning) Warm-up (15 min) WOD 30 min AMRAP 50 Double Unders > 1 Deadlift > 1 Power Clean > 1 Front Squat (Increase weight every other round) > 400m Run

(Competition / Phosphogenic 1-10 sec bursts) Warm-up (15 min) SOD 1 Strict Overhead Press – 5 x 3 (60-65%) AND GHD Hip Extensions 3 x 15 SOD 2 Push Press – 5 x 2 (70-75%) AND GHD Sit-ups 3 x 10 SOD 3 Push or Split Jerk – 5 x 1^

(Practice / Glycolytic)  Warm-up (15 min) SOD  Back Squat – 5 x 2^ (15 min) WOD 1  2 Rounds of work for 30 sec and rest 30 (8 min total)Ex 1: Crossover Plate Push-ups (45/25)Ex 2: Plate Ground to Overhead (45/25)Ex 3: Crossover Plate Push-ups (45/25)Ex 4: V-ups Rest 4 min WOD 2  EMOM 8Odd: