Warm Up - 2 Laps - 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 - With Bar - Airplane Twist (Rt/Lt) - Empty Bar - 5 Good Mornings - 5 Back Squats - 2 Rounds - Bar Warm Up - Back Squat - 7-7

Strength WOD - Back Squat - 7-7-7-7-7-7-7 (Compare to 8/11/21)

WOD - 10 Min EMOM

3 Back Squats (from the rack) @ 60% of 7RM

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

**AMRAP if you can’t keep up**

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 - 1 High Hang - 1 Low Hang - 1 Squat Clean - 3 Rounds -

Strength WOD - Clean - 1 High Hang Squat Clean - 1 Low Hang Squat Clean - 1 Squat Clean - 7 Rounds

WOD - 12 Min AMRAP

5 Power Cleans L3 - 155/105# L2 - 115/85# L1 - 85/55#

10 Over the Bar Burpees

25 Double Unders

Rounds + Reps

Warm Up - 2 Laps - 10 Lunge Steps - 10 Side Lunge Steps - 10 push-ups - 10 sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 10 Back Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - Bar Warm Up Push Press – 5-4

Strength WOD - Push Press - 3-3-3-3-3-3-3 (Compare to 7/26/21)

WOD - 10 Min AMRAP (Compare to 1/18/21)

5 S2OH @ 60% of 3RM (PP)

7 Power Cleans

9 Front Squats

Rounds + Reps

Partner WOD - Share the Work / Only one works at a time

50 Deadlifts L3-225/185# L2-185/125# L1-135/95#

30 Burpee Box Jump Overs L3-24/20” L2-20/18” L1-18/16”

40 Deadlifts

25 Burpee Box Jump Overs

30 Deadlifts

20 Burpee Box Jump Overs

20 Deadlifts

15 Burpee Box Jump Overs

10 Deadlifts

10 Burpee Box Jump Overs

For Time

Warm Up - 2 Lap Run - Front Skip - Back Skip Open Hip - 5 Burpees - 10 Goose Steps - 10 Squats - 10 Push-ups - 10 Sit ups - 10 Pull ups - 20 sec Down Dog - 20 sec Up Dog - 200m Run - 2 Min Thoracic Extension - 10 Sec Overhead Bar Hold - Rest 15 Sec - 3 Rounds - 1 Rep of each: ¼ OHS / ½ OHS / 5 Full OHS - 3 Rounds - 3 - 2

Strength WOD - Overhead Squat - 1-1-1-1-1-1-1 (Compare to 8/4/21)

WOD (Compare to 5/13/21)

21 - 15 - 9

Thrusters L3-95/65# L2-65/45# L1-55/35#

Bar Facing Burpees

For Time

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**