Warm Up - 200m Run - Front Skip - Back Skip - Zig Zag Jump (1/2 Rt /Lt) - Heel Pulls - Walking Lunge - Side Lunge - 5 Squats - 30 sec Down / Up Dog - 5 Push ups - 5 Strict Pull ups - 5 Slow Lying T2B - 2 Min (each) Calf Stretch (Rt / Lt) - 200m Run

WOD - (Compare to 6/17/21)

1 Mile Run L2-1200m L1-800m

-Rest 2 Min-

1200m Run L2-800m L1-600m

-Rest 2 Min-

800m Run L2-600m L1-400m

-Rest 2 Min-

400m Run L2-400m L1-200m

For Total Time

Warm Up - 30 sec Jump Rope - 200m Run - PVC - 10 Pass Thrus - 10 ATW - 10 Back Presses - 30 sec Jump Rope - Front Skip - Back Skip - 10 Side Lunge - Inchworm - 10 Push-ups - 10 Pull ups - 10 Sit ups - 10 Squats - Movement Prep -

WOD - 22 Min AMRAP

8 Hang Power Cleans L3-115/85# L2-95/65# L1-65/45#

10/8 Calorie Row / 12/10 Calorie Bike

12 Goblet Squats L3-70/55# L2-55/35# L1-35/15#

50 Double unders L2-25 DUs L1-50 High Jump Singles

Rounds + Reps

Warm Up - 20 Jumping Jacks - 10 Squats - 10 Hollow Rocks - 20 Mountain Climbers - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank - 20 Heel Pulls - 10 Goose Steps - Empty Bar Warm Up - 5 sec Overhead Hold - 5 sec OHS Hold - 3 Rounds - 1 Power Snatch - 1 Squat Snatch - 3 Rounds

Strength WOD - Snatch - 1-1-1-1-1-1-1 (Compare to 8/10/21)

WOD - 12 Min EMOM

1 Hang Squat Snatch @ 50% of 1RM

1 Squat Snatch from the Knee

1 Squat Snatch

*AMRAP if you can’t keep up*

Warm Up - 100m Run - Goose Step - Side Lunge - 10 Squats - Bear Crawl / Inchworm - 10 Pushups - 10 Sit ups - 10 Pullups - Crabwalk / Broad Jump - 100m Run - Movements Prep - 5 Reps of each movement - 2 Rounds

WOD - Partner WOD - (compare to 10/25/20)

**Share the Work**

**Only One Works at a Time**

100 Pull ups L2-Banded L1-Seated Ring Pull ups

100 Push ups

100 Abmat Sit ups

100 Squats

100 Lunge Steps (not walking)

100 Wall Ball Shots L3-20/14# L2-16/10# L1-14/8#

100 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

100 Burpees

100 Box Jumps L3-24/20” L2-20/18” L1-18/16”

100 Alternating Dumbbell Snatch L3-50/35# L2-40/25# L1-30/15#

For Time

*With a medicine ball strapped to your belly (you decide the weight) perform the following movements:

100m Run

10 Squats

10 Pull ups / Ring Rows

10 DB Thrusters L3-40/30# L2-30/20# L1-20/10#

10 Kettlebell Swings L3-45/25# L2-35/20# L1-25/15#

5 Rounds for Time

Warm Up - 100m Run - Goose Step - Side Lunge - 30 sec High Jump Singles - 10 Squats - 10 Push ups - 30 sec running Singles - 10 Pull ups - 10 Lying T2B - 30 sec DUs - Bear Crawl - 5 Down/Up Dogs - 10 Pass Thrus - 10 Around the world - 10 Back Presses - 10 Shoulder Stretch - Movement Prep - 5 Reps of each - 2 Rounds

WOD (Compare to 10/22/20)

6 Min AMRAP

10/8 Cal Bike L2- Same L1-8/6 Cal

10 Burpees L2-Same L1-8Burpees

Rounds + Reps

-Rest 3 Min-

6 Min AMRAP

10 Wall Ball Shots 20/14# L2-16/10# L1-14/8#

5 Strict Pull Ups L2-Banded (strict) L1-Ring Rows

Rounds + Reps

-Rest 3 Min-

6 Min AMRAP

8 Ring Dips L2-Modified L1-Box Dips

12 Abmat Sit ups L2-Same L1-Same

Rounds + Reps

Score = Total Reps

Warm Up - 200m Run - Goose Steps - 5 Down Dog / Up Dog - 10 Pushups - 30 sec Plank - 30 sec Hang - 10 Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Lying T2B - 10 Pull ups - Empty Bar - 5 Good Mornings 5 Straight Leg Deadlifts - 2 Rounds - Bar Warm Up - Deadlift - 5-4

Strength WOD - Deadlift - 3-3-3-3-3-3-3 (Compare to 8/3/21)

WOD - 12 Min AMRAP (Compare to 9/24/20)

8 Med Ball Cleans L3-20/14# L2-16/10# L1-14/8#

8 Burpees

8 Toes to Bar L2-K290 L1-Lying T2B

Rounds + Reps

WED 10/20/21 WOD

Oct 19

Written By Ferber Wilson

Warm Up - 30 sec Jump Rope - 200m Run - PVC - 10 Pass Thrus - 10 ATW - 10 Back Presses - 30 sec Jump Rope - Front Skip - Back Skip - 10 Side Lunge - Inchworm - 10 Push-ups - 10 Pull ups - 10 Sit ups - 10 Squats - Movement Prep -

WOD - 20 Min AMRAP (Compare to 10/20/20)

50 Goblet Squats L3-50/35# L2-40/25# L1-30/20#

40 Alternating DB Snatch

30 Suitcase DB Lunge Step (either hand)

20 Alternating DB S2OH

200m Run

Rounds + Reps

TUE 10/19/21 WOD

Oct 18

Written By Ferber Wilson

Warm Up - 10 Lunge Steps - 10 Side Lunge Steps - 10 Pushups - 10 Sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 5 Back Presses - 5 Slo-Mo Shoulder Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - 30 sec Handstand Hold - Bar Warm Up Shoulder Press - 7-6

Strength WOD - Shoulder Press - 5-5-5-5-5-5-5 (Compare to 7/20/21)

WOD - 11 Min AMRAP (1/13/21)

100ft Walking Lunge

100ft Broad Jump

100ft Shuttle Run

10 Burpees

Rounds + Reps

Warm Up - 200m Run - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - Empty Bar - 5 Good Mornings - 5 Front Squats Squats - 2 Rounds - 1 Lap - Bar Warm Up - Front Squat - 5-4

Strength WOD - Front Squat - 1-1-1-1-1-1-1 (Compare to 7/29/21)

WOD - 12 Min EMOM

1 Squat Clean @ 50% of 1RM Front Squat

1 Front Squat

1 Thruster

**AMRAP if you can’t keep up**

SAT 10/16/21 - 9am - 11:00am - Partner WOD / OPEN GYM -

Oct 15

Written By Ferber Wilson

Partner WOD – “You Go, I Go”

**One Partner completes a round**

**Alternate until all rounds have been completed**

L3

10 Kettlebell Swings 70/55#

10 Toes to Bar

10 Burpees

20 Rounds for Time

L2

10 Kettlebell Swings 55/35#

10 Knees to 90

10 Burpees

20 Rounds for Time

L1

10 Kettlebell Swings 45/25#

10 Lying Toes to Bar

10 Burpees

16 Rounds for Time

FRI 10/15/21

Oct 14

Written By Ferber Wilson

Warm Up - 2 Lap Run- 10 Squats - 10 Hollow Rocks - 20 Jumping Jacks - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank -1 Lap Run - 10 Goose Steps - Empty Bar Warm Up - 5 sec Front Rack Hold - 5 sec Front Squat Hold - 3 Rounds - Clean Progression - 1 to Knee - 1 to Hip - 1 Pwr Pull - 1 Pwr Clean - 1 Sqt Clean - 2 Rounds

Strength WOD - Clean - 1-1-1-1-1-1-1 (Compare to 7/28/21)

WOD - 12 Min EMOM (Compare to 7/28/21)

1 High Hang Squat Clean @ 60% of 1RM

1 Low Hang Squat Clean

1 Squat Clean

**AMRAP if you can’t keep up**

THU 10/14/21

Oct 13

Written By Ferber Wilson

Warm Up - 100m Run - Goose Step - 10 Squats - Arm Circles - Trunk Twist - 10 Push ups - 10 Sit ups - 10 Pull ups - Movement Prep - 3 Reps of each 2 Rounds

WOD

800m Run L2-600m L1-400m

40 Burpees L2-30 Burpees L1-20 Burpees

30 Box Step Ups L3-24/20” L2-20/18” L1-18/16”

20 Med Ball Cleans L3-20/14# L2-16/10# L1-14/8#

20 Pull ups L2-Banded L1-Ring Rows

30 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

40 Burpees L2-30 Burpees L1-20 Burpees

800m Run L2-600m L1-400m

For Time

WED 10/13/21 WOD

Oct 12

Written By Ferber Wilson

Warm Up - 200m Run - 30 sec Plank - 30 sec Squat Hold - 30 sec Zig Zag Jump - 30 sec Push up Plank - 30 sec (each) Side Lunge - 30 sec Criss Cross Jumps - 30 sec Hang - 30 sec (each) Lunge (inside hand to sky) - 30 sec Down Dog - 30 sec Up Dog - 1 Lap Shuffle - 30 sec Chicken Wing - 4 Turkish Get ups - Push Jerk 3 Pwr - 2 Rt Split 2 Lt Split - 2 Rounds

Strength WOD - Push Jerk - 5-5-5-5-5-5-5 (Compare to 7/15/21)

WOD - 10 Min EMOM (Compare to 10/12/20)

8 S2OH @ 65% of 5RM (From the Floor)

30 Double Unders**AMRAP if you can’t keep up**