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(Practice/Metabolic Conditioning) Warm-up (15 min) SOD GHD Hip Extensions –  3 x 15 and 2 x 2/side Turkish Get-ups (10 min) WOD 3 Rounds For Time:800m Run (long loop – no 400m repeats)21 Wall Balls (20/14)12 Pendlay Rows 135/95

(Competition/Phosphogenic – short bursts) Warm-up (15 min) SOD Bench Press 3 x 10 (65-70%) and Bent-over DB back flies 3 x 15 (20 min) WOD EMOM Alternating Exercises for 15 min Min #1: 20 sec. of Strict Pull-ups OR 20 sec of Chin Over Bar Hold.Min #2: 20 sec. of Box Jumps (24/20)Min #3: 20

(Practice Glycolytic 2-5 min bursts) Warm-up (15 min) SOD Deadlifts – 5 x 3 (85-90%) and BB or DB Bicep curls 3 x 10 WOD 3 Rounds For Time: 200m Run 10 Power Snatches (60-65%)90 sec rest between rounds.

(Practice / Lactate Threshold) Warm-up (15 min) SOD Sumo Deadlift – 5 x 5^ and DB Bench – 5 x 5^ (22 min) WOD 1 EMOM for 5:00 min 3 Muscle-Ups or 6 Ring or Box Dips3 Front Squats @ 60% of 1RM OR Yesterday’s highest 1 rep (bar taken from the floor) With clock

(Practice / Phosphogenic 1-10 sec bursts) Warm-up (15 min)  SOD 1 Overhead Squat – 1-1-1-1-1 reps SOD 2 Front Squat – 1-1-1-1-1 reps SOD 3 Back Squat – 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets.

(Competition / Metabolic Conditioning) Warm-up (15 min) SOD Pendlay Row – 5 x 5^ (15 min) WOD For Time (30 min cap)Row 2 MilesRun 2 Miles Erg: Break up distances on erg anyway you would like.Run: Choose either 800m loops or out to Derby St and back :-D, 1 mile). No 400 or 200m repeats (except

(Practice / Glycolytic 2-5 min sets) Warm-up (15 min) SOD Push Press 5 x 2^ and 3 x 15 Tubing Back Flies (Yellow (Men)/Red (Women)) (18 min) WOD 3 Rounds For Time with 2 min rest between each round.10 Power Cleans (185/125)100 Dubs OR 100 High Jumps w/ double clap thigh taps.Rest

(Practice / Gymnastics) Warm-up (15 min)  SOD  Barbell Front OR Back Rack Forward Stepping Lunges 5 x 3^ (3/leg) AND 3 x 15 GHD Sit-ups (18 min) WOD 10, 9, 8, 7,…1 of: HSPUBox Jumps (24/20)Ab-mat Sit-ups

(Mental Toughness / Metabolic Conditioning) Warm-up (15 min) AMRAP 35 20 Push Presses (115/75)30 Box (20″) or Bench body weight Pitcher Squats (15/leg)400m Plate Run (45/25)

(Practice / Phosphogenic 1-10 sec bursts) Warm-up (15 min) SOD 1  BB Power Clean > Hang Squat Clean 3 x 3^ (15 min) (does not need to be touch and go – but – no longer than a 3 sec. rest between reps) SOD 2  DB Snatches – 3 x 3/arm^ (10 min) (touch and