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(Practice / Lactate Threshold 8-12 min) Warm-up (15 min) SOD Overhead Squat – 5 x 3^ (20 min) WOD For Time:3 Rounds:500m Row12 Deficit Push-ups (25# for all – chest breaks below plate top)21 Box Jump Overs (24/20)

(Competition / Phosphogenic 1-10 sec bursts)   Warm-up (15 min)  SOD 5 x 3^ – Supersets of Deadlift & Bench Press (25 min)  WOD EMOM: 12 minOdd min: 1-3 Power Snatches OR Hang Power SnatchesEven min: 5 Max Distance Broad Jumps

(Practice / Glycolytic) Warm-up (15 min) SOD 5^ Rounds of 1 Power Clean > 1 Forward Stepping Lunge per leg > 1 Hang Squat Clean(18-20 min) WOD TABATA These: (18 min total with 2 min rest between Tabatas)Tabata #1: Double UndersRest 2 minTabata #2: BB Sumo Deadlift High Pull (75/55)Rest 2 minTabata #3: Push Press

(Competition / Gymnastics Focus) Warm-up (15 min) SOD  12 min EMOM (4 rounds of each)Min #1: 5 Front Squats 65-70%Min #2: 3 Strict Ring Dips (RX & RX+ = add weight)Min #3: 1 Rope Climb (RX+ = legless) WOD  2 Rounds For Time:20 Thrusters (95/65)20 Pull-ups20 Wallballs (20/14) (10/10)20 Calorie Row

Labor Day 9:30 AM CLASS ONLY Warm-up (15 min) Get all equipment set up before starting Annie. WOD 1  Annie 50-40-30-20-10Double Unders and Ab-Mat Sit-ups(no dubs – double reps) 1 minute minimum required rest. WOD 2  “Griff” 800m Forward Run > 400m Backward Run > 800m Forward Run > 400m Backward Run 1 minute minimum

(Competition / Phosphogenic 1-10 sec bursts) Warm-up (15 min) SOD 1 Bench Press: Work to a heavy set of 3 (15 min) SOD 2 2 Max Effort Attempts: Muscle-ups / Chest to bar Pull-ups / Chin Over Bar Pull-ups / OR Chin Over Bar Hold (5 min rest between each attempt) (10 min) (write both

(Practice / Glycolytic) Warm-up (15 min)  SOD GHD Sit-ups – 5 x 15^ (15 min)  WOD 3 Cycles of 1 minute at each station for total reps: (21 min)  Station 1: Row (calories)Station 2: Thursters (95/65#)Station 3: Parallel Facing BurpeesStation 4: Russian KBS (70/53)Station 5: Goblet Squats (70/53)Station 6: RestStation 7: Rest

(Practice / Gymnastics Focus) Warm-up (15 min) SOD Deadlift – 5 x 3 ^ (20 min) (set #1 60-65%) WOD AMRAP 15:5 Strict Pull-ups10 Push-ups15 Air Squats100ft (4 poles) Box Push (180/90)

(Competition / Lactate Threshold 8-12 min) Warm-up (15 min) SOD Back Squat – 5 x 5^ (20 min) WOD Complete as many rounds as possible in 9 minutes of: 10 KB Sumo Dead High Pulls (53/35)20 Box Jumps (24/20)

(Competition / Metabolic Conditioning)  Warm-up (15 min) WOD  5 Rounds: 400m Run15 Front Squats (95/65) (from the floor)10 V-ups30 Double Unders