Warm up

3 rounds:
100m row
5 inch worms with pushup
10 alternating plank extensions
5 hanging knee raises
10 KBS

Gymnastics skills (10-15 min)

Warm up

2 min cardio of choice
then, 2 rounds of:
10 alternating box steps ups
5 tempo jumping squats (3 sec eccentric)
10 sumo stand BB good mornings

Back Squat & Power Training

Warm up

3 rounds of:
200m row/ski
10 PVC passthroughs
3 strict hang snatch high pulls
3 strict hang muscle snatches
3 power snatches

Power Snatch Waves

Warm up

2 rounds of
200m run
5 strict hang leg raises
5 per side single KB suitcase deadlifts
5 per leg KB goblet lunges

Deadlift

8x3 at 75% across

Conditioning

Community WOD (EVF360 & Crossfit)

Teams of 2, for time, one partner working at a time, split as desired:
50-40-30-20-10 reps of:
Power cleans
Box jumps over 24/20 in
Push presses
Toes to bars

Warm up

Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
10 alternating cossack squats
10 alternating box step ups
5 plate squats with press out

Front Squat Clusters

Warm up

3 rounds, adding small warm-up load throughout:
200m row/ski
5 muscle cleans
5 front squats
5 strict presses
5 power cleans
5 push presses

Strength Part A - Shoulder Press

Warm up

3 rounds:
100m row
5 inch worms with pushup
10 alternating plank extensions
5 hanging knee raises
10 KBS

Gymnastics skills (10 min)

Warm up

2 min cardio of choice
then, 2 rounds of:
10 alternating box steps ups
5 tempo jumping squats (3 sec eccentric)
10 sumo stand BB good mornings

Back Squat & Power Training

**NEW 5-WEEK CYCLE**
See SugarWOD for details

Warm up

3 rounds of:
200m row/ski
10 PVC passthroughs
3 strict hang snatch high pulls
3 strict hang muscle snatches
3 power snatches