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(Practice / Phosphogenic 1-10 sec bursts) Warm-up (15 min) SOD GHD work (10 min)Sit-ups 3 x 10Hip Extensions 3 x 10 WOD Ascending Snatch/Clean Ladder (for time and load)10 rounds of 1 Snatch and 100m easy jog (rubber > turf > back to rubber) Each round you must increase the weight on the bar.If you […]

(Practice / Glycolytic)  Warm-up (15 min) WOD 1  EMOM 12Odd min: 5 Bench Press (70-80%)Even min: 3-5/side Slam Ball ground to up and over shoulder  WOD 2  3 Rounds For Time:100 Double Unders5 DB Man Makers (45/30)Rest 60 sec. PLEASE PLAN ACCORDINGLY FOR 4:30 PM, 5:30 PM AND 6:30 PM CLASS TONIGHT. TAKE LAFAYETTE ST.

(Practice / Gymnastics Focus) Warm-up (15 min) SOD Deadlift – 5 x 3^ (start at @60-65%) WOD 2-4-6-8-10-8-6-4-2 (for time)Handstand Pushups (RX + = Deficit 45/25 or Strict)Kipping Pull-ups (RX+ = Chest to bar)  

(Practice / Lactate Threshold 8-12 min) Warm-up (15 min) SOD Front Squat5 x 75%5 x 80%5+ x 85% WOD AMRAP 9400m Row20 ERG Rail Lateral Hop Overs (total)20 V-ups

(Competition / Metabolic Conditioning) Warm-up (15 min) Review  Toes to Bar and C&J technique (10 min) WOD  AMRAP 30 Run 400m10 Toes to Bar4 Clean & Jerks (155/105)6 Back Squats (155/105)

(Practice / Glycolytic (2-5 min bursts) Warm-up (15 min) SOD Ankle Band Walks (12 min) (Black or Gray Bands preferred)2 sets of 75 foot (3 poles) left leg first2 sets of 75 foot (3 poles) right leg first2 sets of 75 foot (3 poles) forward walk2 sets of 75 foot (3 poles) backward walk WOD

(Competition / Gymnastics Focus)  Warm-up (15 min) WOD  For Time:3 Rounds of “Cindy” then 1 Round of “DT”2 Rounds of “Cindy” then 1 Round of “DT”1 Rounds of “Cindy” then 1 Round of “DT” Cindy = 5 Pull-ups, 10 Push-ups and 15 Air SquatsDT = 12 Deadlifts > 9 Hang Cleans > 6 Shoulder to

(Practice / Lactate Threshold 8-12 min) Warm-up (15 min) SOD Back Squats – 5 x 3^ (20 min) WOD 5 Rounds:100 Double Unders20 Wall Balls (20/14)100m Single Arm KB Farmers Carry (4 poles “Each Arm”) (70/53)

(Mental Toughness / Metabolic Conditioning) Warm-up (15 min) WOD 5 Rounds:30 Calorie Row30 Box Jumps (24/20)30 Plate Ground to Overhead (45/25)

(Practice / Phosphogenic 1-10 sec bursts)  Warm-up (15 min) SOD (25 min) 3 x 3 Overhead Press3 x 2 Push Press3 x 1 Jerk WOD  Tabata These (Alternating rounds for 8 minutes)Odd Round: Pendlay Row (75/55)Even Round: Hollow Rocks