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(Practice/Glycolytic) Warm-up (15 min) SOD  Deadlift 2 x 3 80% > 1 x 3 85% > 2 x 3 90% (20 min) WOD  3 Rounds of 3:00 On / 3:00 Rest: (15 min) 6 Thrusters (95/65)6 V-ups9 Thrusters (95/65)9 V-ups12 Thrusters (95/65)12 V-ups Continue adding 3 repetitions to each movement per round until the 3:00 […]

(Competition/Gymnastics) Warm-up (15 min) SOD  OHP – 2 x 5: 70% & 3 x 3: 75-77% (18 min) WOD  For Time (22 min cap or until end of class)20 Burpees50 Ab Mat Sit-ups20 Candlesticks to a Box Jump *Added Kicker: At the start of the WOD and every minute on the minute, you must stop and

(Practice/Lactate Threshold 8-12 min) Warm-up: (15 min) SOD  Back Squat 1 x 5 80% > 1 x 3 85% > 1 x 5 80% > 1 x 3 85% > 1 x 2 88-90% (22 min) WOD  10 min AMRAP10 Power Snatch (95/65)10 T2B

(Competition / Phosphogenic 1-10 sec) Warm-up (15 min) SOD  EMOM on the 90 sec for 9 min of: Hang Power Snatch ( ^ wt each round) (w/warm-up = 16 min) WOD  15 sec of all effort for with 75 sec rest (1.5 min per round for 10 rounds) (15 min total) Rounds 1, 3, 5,

(Mental Toughness/Glycolytic 2-5 min) Warm-up (15 min) SOD  Bench Press 5 x 5 80% AND superset 8/arm DB Bent-over Back Rows (20 min) WOD 1  AMRAP 5Calorie Row  (18 men / 15 women)6 Squat Cleans (155/105) Rest 5:00 WOD 2  AMRAP 5 (Mental toughness = match or beat WOD 1 ‪#‎s‬) Calorie Row  (18 men

(Practice/Gymnastics) Warm-up (15 min) SOD  Front Squat – 1 x 5 75% > 1 x 3 80% > 1 x 3 85% (12 min) WOD 1  10 minute AMRAP: Build your own WOD: Rep scheme with 15, 12, and 9 in any order using the following 3 movements in your choice of order: KB/DB Forward Stepping

(Practice / Lactate Threshold 8-12 min)  Warm-up (15 min)  SOD  Deadlift – 1 x 3 75% > 1 x 3 80% > 1 x 3 85% > 1 x 3 88% > 1 x 2 90% (18-20 min) WOD 1  8 min AMRAP: 200 Meter Run10 Overhead Squats (115/75) Rest 3 min > THEN  WOD 2  4

(Competition / Metabolic Conditioning) Warm-up (15 min) SOD Back Squat: 1 x 3 75% > 1 x 3 80% > 1 x 3 85% (12-14 min) WOD 20 min AMRAP 30 American Kettlebell Swings (53/35)30 Push-ups750m Row

(Practice / Glycolytic 2-5 min) Warm-up (15 min) SOD  EMOM for 12 min: 2-3 reps (Increase wt each round by 5-10#) of: 1st: Snatch (Begin @ 55-60% and once you miss a weight 2x – you move onto the next exercise)2nd: Clean and Jerk3rd: Clean4th: Deadlift WOD 1  5 min AMRAP10 KB Sumo Dead High Pulls

(Practice / Gymnastics)Warm-up (15 min)  SOD 3 x 5^ and 2 x 3^ Push Press (15 min)  WOD Every minute for 15 minutes:Min 1: 9 Deadlifts (225/155#)Min 2: Max Effort HSPUMin 3: Rest