Warm Up - 1:00 bike, easy - 1:00 bike, moderate bike - 1:00 bike, workout pace - 2 rounds:  10 PVC pass-throughs - 10 air squats - 10 alternating reverse lunges - 5 inchworm + push-ups - :30 active hang from the pull-up bar - 1 farmers carry shuttle with light dumbbells – Rope climb:  2 hand over hands - 3 standing foot clamps – 2 climbing foot clamps – 1 rope climb – DB DL:  8 DBL DB deadlifts (light) – 6 DBL DB deadlifts (moderate) – 4 DBL DB deadlifts (wkg wt) -

WOD
6 rope climbs L3-15ft L2-4 AHAP L1-3 hand over hand
6 DB farmers carry shuttles L3-70/50# L2-50/35# L1-25/15#
21 DB deadlifts L3-70/50# L2-50/35# L1-25/15#
21-cal bike
4 rope climbs L2-3 AHAP L1-3 hand over hand
4 DB farmers carry shuttles
15 DB deadlifts
15-cal bike
2 rope climbs L2-1 AHAP L1-3 hand over hand
2 DB farmers carry shuttles
9 DB deadlifts
9-cal bike
— Use two dumbbells.
— 1 shuttle is 25 ft down and back.

For time

Strength – Power Clean – 2 unbroken reps @ 65% of 1RM – Every :30 – 10 sets

Post WOD - :30 forearm stretch fingers facing forward - :30 forearm stretch fingers facing backward - :30 forearm stretch palms facing up - :30 butterfly stretch - :30 pigeon stretch each side

Warm Up – 200m run - :20 work / :10 rest for each:  single unders – running singles – front to back singles – side to side singles – left leg singles – right leg singles – double unders – Wall ball shots:  5 air squats – 5 med ball front squats – 5 push presses – 5 wall ball shots (pause at bottom) – 5 wall ball shots –

WOD
30 wall-ball shots L3-20/14# L2-16/12# L1-20 @ 14/10#
90 double-unders L2-45 double unders L1-90 singles

3 rounds for time (10 min cap)

Strength – Front Squat – 3-3-3-3-3-3-3

Post WOD - 3:00 run, row, or bike at an easy pace - 1:00 couch stretch/side - 1:00 kettlebell calf smash

Warm Up - 2:00 machine of choice - 2 sets:  10 Samson stretch lunges - 10 PVC overhead squats - 10 PVC good mornings - 10 hollow rocks - 10 push-ups
3 strict pull ups or 6 ring rows – Strict pullups:  2 sets:  5 scap pulls – 4 jumping slow negatives – 3 strict pullups – Rest 1 min – Push press:  Empty bar – 5 dip and holds – 5 dip and drives – 5 push presses – Build up:  5-5-5

Strength – Push Press – 5-5-5-5-5-5-5

WOD – 7 Min AMRAP
1-2-3-4-5, etc.
Strict pull-ups L2-minimal kipping L1-ring rows
Push presses L3-155/105# L2-95/65# L1-45/35#

Total reps

Post WOD – 200m cool-down walk - 1:00 banded shoulder stretch/arm - :30 Samson stretch/side

Warm Up - 400-meter jog - Hip rotations – out and around - Hip rotations – in and out - Heel walks - Toe walks - A skips - B skips - High knees - Butt kicks – Carioca - Skipping (forward/back) - 200-meter run at a moderate pace – Rower:  2 sets:  :30 easy pace - :20 moderate pace - :10 hard pace – Rest 1 min –

WOD
1,000-m run L2-same L1-800m run
200-m row                   200m row
800-m run                    600m run
400-m row                   400m row
600-m run                    400m run
600-m row                   600m row
400-m run                    200m run
800-m row                   800m row
200-m run
1,000-m row

For time

Post WOD - 1:00 standing calf stretch - 1:00 butterfly - :30 seated hamstring stretch each leg

Warm Up - 200-meter run - 10 box step-ups - 10 scap pull-ups - 10 AbMat sit-ups - 10 air squats - 200-meter run - 10 box jumps - 10 kip swings - 10 AbMat sit-ups - 10 jumping air squats - 10 box jump-overs - 10 kip swings - 10 AbMat sit-ups - 10 jumping air squats – Toes to bar:  5 scap pulls – 5 kip swings – 3 kips + 3 knees to armpits – 3 kips + 1 toes to bar – 5 toes to bar – Squat cleans – 5 clean deadlifts – 5 clean deadlift + shrug – 5 front squats – 5 squat cleans – Build up:  Squat cleans – 4-4

WOD – 3 Min AMRAP
21 AbMat sit-ups L2-same L1-12 abmat situps
15 box jump-overs L3-24/20” L2-20/16” L1-16/12”
9 squat cleans L3-135/95# L2-95/65# L1-55/35#
Max toes-to-bars in remaining time
– Rest 3:00 between AMRAPs.

5 rounds total rounds + reps

Post WOD - 1:00 child’s pose - :30 cobra stretch - :30 pigeon stretch/leg

Warm Up

:30 row (easy)
:30 alternating Spiderman stretches

:30 row (easy)
:30 alternating plank reach-throughs

:30 row (moderate)
:30 Kang squats

:30 row (fast)
:30 up-downs

2:00 burpees over the rower
– Athletes alternate every two reps.

5 hang clean pulls - 5 hang muscle cleans - 5 hang power cleans - 5 power cleans - Build up: Power cleans - 3-3-3

Level 3

AMRAP 21 with a partner:
30-cal row
20 burpees over the rower
10 power cleans (105/155 lb)
– One person works at a time.

Level 2

AMRAP 21 with a partner:
30-cal row
20 burpees over the rower
10 power cleans (80/125 lb)
– One person works at a time.

Level 1

AMRAP 21 with a partner:
20-cal row
15 burpees
10 power cleans (45/55 lb)
– One person works at a time.

Warm Up - 3 sets:  :30 on any machine - 10 Spiderman lunges - 10 Cossack squats (5/leg) - 5 goblet squats - 5 paused goblet squats (:03 pause at the bottom) – Back squat:  Empty bar – 5 reps ¼ squats – 5 reps ½ squats – 5 reps bottom ¼ squats – 5 back squats – Build up:  10-9-8

Strength
Back squat
10-10-8-8-6-6-4-4-2-2 (3 min per set)

For load

Post WOD - 2 sets:  :30 child’s pose - :15 Samson stretch/leg

Warm Up – With a partner:  1:00 row, easy pace - 1:00 rest - 1:00 row, moderate pace - 1:00 rest - 1:00 row, moderate pace - 1:00 rest - 1:00 row, workout pace - 1:00 rest - 1:00 row, workout pace - 1:00 rest – Partner B rows, while partner A rests; then, switch. – During the rest breaks, perform a 25 ft farmers carry down and a waiters walk back.

WOD
1,000-m row L2-900m row L1-800m row
200-m DB farmers carry L3-45/35# L2-35/25# L1-25/15#
50-m single-DB waiters walk, right arm
50-m single-DB waiters walk, left arm
– One partner works at a time.

5 Rounds for time (40 min Cap)

Post WOD - 1:00 forearm stretch

Warm Up - 400-meter jog - Hip rotations – out and around - Hip rotations – in and out - Heel walks - Toe walks - Outside feet - Inside feet - High knees - Butt kicks – Carioca Skipping (forward/back/height/length) - 200-meter run – 10 sumo stance alt. toe touches – 10 good mornings – Empty bar:  :20 deadlift set up hold – 5 shin to knee – 5 deadlifts – Build up:  Deadlift – 5-4-3

Strength – Deadlift – 3-3-3-3-3-3 (3 min per set)

WOD
11 bodyweight deadlifts L2-same L1-75/55#
100m sprint

7 Rounds for time (11 min cap)

Post WOD - :20 foot-elevated side plank/side - 1:00 cat/cow - :20 foot-elevated side plank/side - 1:00 pike stretch

Warm Up - 3 sets:  10 PVC pass-throughs - 10 kip swings - 10 push-ups - 10 hollow rocks - 10 box jumps – Increase the box height each round – 2 sets:
3 forward rolls or attempts - :30 shoulder taps - :30 pike shoulder taps – 2 partial wall walks – 1 wall walk – 10 scap pulls – 10 kips – 10 knees to armpits – 5 toes to bar –

WOD
3 forward rolls L2-2 forward rolls L1-3 log rolls
5 wall walks L2-3 wall walks L1-3 inchworm pushups
7 toes-to-bars L2-AHAP L1-Lying toes to bar
9 box jumps L3-30/24” L2-24/20” L1-16/12”

7 Rounds for time (23 Min Cap)

Post WOD - 1:00 doorway pec stretch/side - 1:00 foam roll lats/side

Warm Up – 1 Min Bike – Walking Lunge – Side Lunge – Goose Step – 10 Squats – 5 Down/Up/Child – 10 Pushups – 10 Sit ups – 10 Pull ups – Zig Zag Jumps – Criss Cross Jumps – 200m Run – 2 Min Calf Stretch – 2 Min Couch Stretch –

WOD - Memorial Day Murph – (Compare to 5/30/22)

9am Class ONLY TODAY!!!

Rxd is with a 20/14# Vest

L3 is without a vest

You can also get a partner and treat this as a partner WOD.

1 Mile Run L2-800m L1-400m

100 Pull ups L2-50 Pull ups L1-25 Ring Rows

200 Pushups L2-100 Pushups L1-50 Pushups

300 Squats L2-150 Squats L1-75 Squats

1 Mile Run L2-800m L1-400m

For Time

Warm Up - On a 6:00 clock: Partner 1 | 6/8 calories - Partner 2 | Alternating plank shoulder taps, hollow hold, active bar hang - Then - 5 sit-ups, slow - 10 sit-ups, fast - 5 scap pulls - 10 kip swings - 5 kipping knees to armpits - 5 knees to elbows - 5 toes to bar - Mini round: 1 set with a partner: 5 sit-ups, partner 1 - 5 sit-ups, partner 2 - 10 calories, partner 1 - 10 calories, partner 2 - 5 toes-to-bars, partner 1 - 5 toes-to-bars, partner 2 - 10 calories, partner 1 - 10 calories, partner 2 - 5 knees-to-elbows, partner 1 - 5 knees-to-elbows, partner 1 – Use workout variations.

Partner WOD
60 AbMat sit-ups
80/120 calories
60 toes-to-bars
56/80 calories
60 knees-to-elbows
42/60 calories
– Use any machine for calories.
– Share work as desired.

For time

Level 2
60 AbMat sit-ups
56/80 calories
40 toes-to-bars
42/60 calories
60 knees-to-elbows
30/40 calories
– Use any machine for calories.
– Share work as desired.

For time

Level 1
30 AbMat sit-ups
42/60 calories
30 lying toes-to-bars
40/40 calories
30 hanging knee raises
16/20 calories
– Use any machine for calories.
– Share work as desired.

For time

Post WOD - 1:00 cobra stretch - 1:00 couch stretch/side

Warm Up - 3 sets:  100-meter run - 5 dumbbell shoulder presses, right - 5 dumbbell shoulder presses, right – 5 shuttle runs - 5 dumbbell windmills, right - 5 dumbbell windmills, left – 5 shuttle runs - 10 pull-ups - 10 push-ups – 100ft suitcase carry (Rt/Lt) – DB hang snatch:  6 hang dip-drive + shrug/arm – 4 hang snatches/arm – 8 alt. DB hang snatches – 8 alt. DB hang snatches -  

WOD – 15 Min AMRAP
100-m DB suitcase carry L3-50/35# L2-40/25# L1-30/15#
10 shuttle runs L2-8 shuttle runs L1-6 shuttle runs
30 alternating DB hang snatches L2-same L1-20 reps
– Shuttle run is 25 ft out and back.

Rounds + reps

Strength – Overhead Squats – 3-3-3-1-1-1 (2:30 per set)

Post WOD – 2 sets:  :30 calf stretch/leg - :30 standing pike stretch

Warm Up - Hip rotations, out and around - Hip rotations, in and out - High knees - Butt kickers - Bear crawl - Skipping forward - Skipping backward - Carioca  - Shuffle - Bear crawl - Zig zag jumps - Criss Cross Jumps - Skipping for height - Skipping for length - 200-meter build-up run – Wall walks:  3 down dog to wall step ups – 10 alt hand lifts (feet on wall) – 3 partial wall walks – 1 wall walk – Hang squat cleans:  5 hang dip stands – 5 hang dip shrugs – 5 hang muscle cleans – 5 front squats – 5 tall squat cleans – 5 hang squat cleans –

Strength – Hang squat clean – 6-6-6-6-6-6 (3 min per set)

WOD – 12 Min AMRAP
200-m run L2-same L1-100m
8 hang squat cleans L3-115/75# L2-75/55# L1-45/35#
4 wall walks L2-4 partial wall walks – L1-4 inchworm + pushups

Rounds + reps

Post WOD - 1:00 banded shoulder stretch/arm - 1:00 alternating calf Stretch - 1:00 hamstring straddle stretch

Warm Up - 3 sets:  :30 easy pace - :20 moderate pace - :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work. - 2 sets:  5 elbow-to-instep/leg - :30 unweighted good mornings - 10 step back lunges/leg - 10 single-leg toe touches/leg - 5 burpees – 10 KB deadlifts – 5 KB hike swings – 5 Russian KB swings – 5 KB swings – Prep:  8 KB swings – 6 burpees to target –

WOD
24 KB swings L3-55/35# L2-45/25# L1-35/15#
12 burpees to a target L2-lower target L1-burpees
– Burpee target is 6 inches above fingertips with arms overhead –

6 rounds for time (15 Min CAP)

Strength – Shoulder Press – 3-3-3-3-3-3 (2:30 per set)

Post WOD - 1:00 double-forearm stretch (extension) - 1:00 double-forearm stretch (flexion)

Warm Up - 2:00 bike, easy - :15 rest - :45 alternating scorpion stretches - :15 rest - 1:00 bike, moderate - :15 rest - :45 alternating single-leg toe touches - :15 rest - :45 bike, moderate-to-fast - :15 rest - :45 air squats - :15 rest - :30 bike, sprint – Pistols:  6 narrow stance squats – 3 narrow stance squats – 2 toe assist pistols – 2 toe assisted pistols – 2 foot wrap pistols – 2 foot wrap pistols – 4 alt pistols to target – 4 alt pistols – 2 min to find your variation – Practice round:  6 alt pistols – 6 calories -

WOD

1:30 Clock
20 single-leg squats L2-16 to a target or assisted L1-12 reverse lunges
Max-cal bike
– Rest 1:30 between rounds -

6 rounds

Post WOD - 200-meter recovery walk - 1:00 foamroll calves - 1:00 foamroll hamstrings - 1:00 foamroll quads - 1:00 foamroll lats

Warm Up - 1 set:  1:30 row – 5 reps of legs only + 5 reps of leg drive to lean back (arms stay straight) + normal row strokes for the remainder of the 1:30 duration - :30 deep squat hold - 10 air squats - 1:30 row – 5 reps of legs only + 5 reps of leg drive to lean back (arms stay straight) + normal row strokes for the remainder of the 1:30 duration - 10 jumping squats – 10 scap pulls – 10 kip swings – 5 lever downs – 3 paused pullups – 5 kipping pullups – Deadlift – Empty bar:  :20 set up hold – 5 deadlifts – 10 deadlifts – 10 deadlifts (light load) – Build up:  5 deadlifts (light weight) – 5 med ball front squats – 5 broad jumps – 5 deadlifts (moderate) – 5 med ball push presses to target – 5 box jumps – 5 deadlifts (moderate add) – 5 wall ball shots – 5 box jumps – 5 deadlifts (work weight) – 5 pullups – 5 wall ball shots – 5 box jumps - :20 row (hard) – use workout variations –

WOD
10 deadlifts L3-275/185# L2-185/125# L1-65/45#
20 pull-ups L2-jumping pullups L1-ring rows
30 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
40 box jumps L3-24/20” L2-20/16” L1-16/12”
1,000-m row L2-800m row L1-600m row
40 box jumps
30 wall-ball shots
20 pull-ups
10 deadlifts

For time (20 Min Cap)

Post WOD - 1:00 upward dog - 10 alternating scorpion stretches - 1:00 hamstring stretch/side

Warm Up - 2 sets:  :20 jumping jacks - :20 alternating Samson stretch - :20 single-leg toe touches - :20 leg swings, side to side - :20 leg swings, forward and back - Any machine:  :30 slow - :30 rest - :30 moderate - :30 rest - :30 fast - :30 rest - :30 rest
WOD
400 calories on any machine L2-300 calories L1-150 calories

For time

-share the work – one works at a time -
Post WOD
1:00 pigeon stretch/leg
1:00 couch stretch/leg

Warm Up - :30 Samson lunges - :30 plank - :30 push-ups - :30 air squats - :30 pike shoulder taps - :30 ring rows – Thruster:  5 full grip front squats – 5 squat stance push presses – 5 slow thrusters – 5 fast thrusters - 2 sets:  3 seated hand over hand - 3 rope hangs - 3 rope hanging knee raises - 3 rope hanging foot-locks - 3 rope hanging foot-lock and pulls - 1 round:  1 partial rope climb - 3 thrusters – Perform half workout height. – Use workout thruster loading.

WOD

3:00 AMRAP
1 rope climb L2-AHAP L1-3 hand over hands
9 thrusters L3-95/65# L2-75/55# L1-45/35#
– Rest 3:00 -
– Start each round where you left off.

5 rounds

Post WOD - 1:00 forearm stretch - 1:00 foam roll quads

Warm Up - 1 set:  :20 bike, easy - :20 bike, moderate - 10 PVC good mornings - :20 bike, moderate - :20 bike, hard - 10 PVC pass-throughs - :20 bike, moderate - :20 bike, hard - 10 V-ups – 10 scap pulls – 8 kip swings – 8 sumo deadlift shrugs – 3 kip swings + 3 knees to armpits – 6 sumo deadlift high pulls – 4 knees to elbows – 4 sumo deadlift high pulls  - WOD prep:  :20 Echo bike - 7 sumo deadlift high pulls - 5 knees-to-elbows

WOD
30/22 calorie bike L2-20/15 cals L1-15/10 cals
20 sumo deadlift high pulls L3-95/65# L2-75/55# L1-45/35#
15 knees-to-elbows L2-knees AHAP L1-knees to 90

5 Rounds for time

Post WOD - 1:00 upward dog - 10 alternating scorpion stretches - 1:00 hamstring stretch/side