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(Practice / Metabolic Conditioning) Warm-up (15 min) SOD 3 sets of KB Waiters Walk 100ft (per arm) with 5 Push Presses at the end (12 min) WOD 25 min AMRAP 24 Stationary Lunges (12/leg) (round 1 = forward, round 2 = backward, round 3 lateral)36 Double Legged Line Hop Overs5 Wall Walk-ups400m Run

(Competition / Phosphogenic 1-10 sec bursts) Warm-up (15 min) WOD 1  5 Rounds of EMO 2 Minute:3 Back Squats (75-80%)1 Rope Ascent (RX+ = legless) Rest 5 min. WOD 2  5 Rounds of EMO 2 Minute:1 Deadlift1 Hang Power clean1 Jerk  

(Practice / Glycolytic) Warm-up (15 min) SOD Deadlift – 5 x 3^ (18 min) WOD 1 For Time3 Rounds of:5 Renegade Rows (push-up – row – push-up – row ) = 1 rep5 Box Jumps (30/24) Rest 3 min WOD 2 5 Rounds of:7 Power Snatches (95/65)10 Abmat Butterfly Sit-ups

(Competition / Gymnastics Focus) Warm-up (15 min) SOD 2 min to accumulate as many Strict Pull-ups as possible (Mod = max chin over bar hold) WOD 5 Rounds For Time 10 BB Front Rack Lunges (total) (95/65)10 Push Presses (95/65)10 Hollow Rocks

(Practice / Lactate Threshold 8-12 min) Warm-up (15 min) SOD  5 x 5^ Bench Press (18 min) WOD  For Time:10-9-8…1 KB Sumo Deadlift High Pull (70/53)1-2-3…10 Burpee Wallball (20/14)  

(Practice / Metabolic Conditioning) Warm-up (15 min) WOD For Time:800 Meter Run, 30 Thrusters (95/65)800 Meter Run, 30 Pendlay Rows800 Meter Run, 30 Burpee Jump Over Bar800 Meter Run – Finished

(Competition / Phosphogenic 1-10 sec bursts)  Warm-up (15 min) WOD 1  On the Minute x 8:2 Squat Snatches (75%) Rest 4:00 WOD 2  On the Minute x 8:2 Squat Clean and Jerks (75%) Rest 4:00 WOD 3  AMRAP 6:As many sets of 3 of unbroken (RX= strict) Handstand Push-ups

(Practice / Glycolytic) Warm-up (15 min) SOD 5 x 3^ Overhead Press (15 min) WOD 5 Rounds of :40s on / :20s off: KB Russian Swings (70/53)Box Jump Overs (24″/20″)Deadlifts (225/155)Row for Calories(Score = total reps for all 5 rounds)(Rolling clock = 20 min total workout)

(Competition / Gymnastics Focus) Warm-up (15 min) SOD 1 set of each leg band work: (band at ankles unless otherwise prescribed) (10-12 min) 2 pole forward walk out > move band at knee caps w/20 air squats > 2 pole forward walk back2 pole lateral walk out > move band under arch of both feet –

(Practice / Lactate Threshold 8-12 min)  Warm-up (15 min) SOD  5 x 3^ Front squats (20 min) WOD  9 min AMRAPDB Snatch (50/35) (reps 2-4-6-8-…) (2 = 1/arm, 4 = 2/arm…)Rope Climb (always 1 each round)   SCHEDULE FOR COLUMBUS DAY  6:30 AM / 9:30 AM / 12 PM / 4:30 PM / 5:30 PM