Partner WOD - Share the work - Only one partner works at a time -

21-18-15-12-9-6-3

Calorie Row

Power Snatches L3-95/65# L2-65/45# L1-55/35#

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

For Time

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 - 1-1-1-1-1-1-1 (Compare to 8/31/21)

WOD - 9 Min AMRAP (11/17/20)

50 Double unders L2- High jump singles L1- singles

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

5 Goblet Squats (same KB)

Rounds + Reps

Warm Up - 3 Laps - Front Skip - Back Skip - Goose Step - Side Lunge - PVC Trunk Twist - 10 Pass Thrus - 10 Back Rack Presses - Then -

10 Push Ups - 10 Sit ups - 10 Squats - 10 Pull ups (5 strict) - Crabwalk / Inchworm - 2 Min Each Banded Elbow - 2 Min Each Calf Smash -

Movement Prep - 5 Reps of each rep - 3 Rounds

WOD

50 Alternating In-Place Back Rack Lunges L3-135/95# L2-95/65# L1-65/45#

40 Push Jerks

30 Toes to Bar

20 Squat Cleans

10 Bar Muscle Ups L2-C2B Pull ups L1- Pullups /Banded / Ring Rows

For Time

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 - PVC - 5 Pass Thrus - 10 Around the World - 5 Back Presses - 5 SOTTS Presses - 2 Rounds of Snatch Complex - Empty Bar Warm Up - 5 sec Overhead Hold - 5 sec OHS Hold - 3 Rounds - 1 High Hang Squat Snatch - 1 Low Hang Squat Snatch - 1 Squat Snatch - 2 Rounds

Strength WOD - Snatch - 5-5-5-5-5-5-5 (Compare to 9/22/21)

WOD - 10 Min AMRAP (Compare to 2/2/21)

20 Russian KB Swings 55/35# L2-45/25# L1-35/15#

5 H.O.D. Push ups

20 American KB Swings 55/35# L2-45/25# L1-35/15#

5 H.O.D. Push ups

Rounds + Reps

Warm Up – 1 Min Bike – Tip Toe / Heel Walk – Walking Lunge/Side Lunge – Hip Circles – Trunk Twist – Arm Circles – 5 Pause Squats – 5 Pause Pushups – 10 Hollow Rocks – 5 Strict Pullups – 30 sec Plank – 5 Down/Up Dogs – 30 sec Hangs – 1 Min Bike – Movement Prep –

WOD (Compare to 12/7/20 or 12/9/19)

9 Min AMRAP

9 Squats

8 Abmat Sit ups

7 HOD Pushups

Rounds + Reps

- Rest 2 Min-

9 Min AMRAP

9 Handstands

8 Deadlifts 115/80# L2-85/55# L1-55/35#

7 Alt. Jumping Lunges

Rounds + Reps

-Rest 2 Min-

9 Min AMRAP

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

8 Power Cleans 115/80# L2-85/55# L1-55/35#

7 OTB Burpees

Rounds + Reps

Total Reps

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 - Empty Bar - 5 Good Mornings - 5 Front Squats Squats - 2 Rounds - 1 Lap - Bar Warm Up - Front Squat - 6-5

Strength WOD - Front Squat - 5-5-5-5-5-5-5 (Compare to 9/8/21)

WOD (Compare to 6/18/21)

30 sec Plank (Elbows / Toes)

30 sec Burpees

-Rest 30 sec-

10 Round Total Burpees

Partner WOD

30 Bench Presses L3-135/95# L2-95/65# L1-65/45#

30/24 calorie Bike L2-24/18 cal L1-18/12 cal

100ft. Wheel Barrel Walk

100ft. Partner Carry

5 Rounds for Time

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 - 7-7

Strength WOD - Deadlift - 7-7-7-7-7-7-7 (Compare to 9/14/21)

WOD - 10 Min AMRAP

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

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

5 S2OH L3-155/105# L2-115/85# L1-85/55#

Rounds + Reps

L3

8 Min AMRAP

20 Pull ups

100 Double unders

-Rest 2 Min-

8 Min AMRAP

20 Burpees

50 Med Ball Sit ups 20/14#

-Rest 2 Min-

8 Min AMRAP

20 Goblet Squats 70/55#

50 HOD Push ups

-Rest 2 Min-

8 Min AMRAp

20/16 Calorie Row

30 Shoulder to Overhead 95/65#

Total Rounds + Reps

L2

8 Min AMRAP

20 Banded Pull ups

100 Running Singles (Count when right foot lands)

-Rest 2 Min-

8 Min AMRAP

20 Burpees

50 Med Ball Sit ups 16/12#

-Rest 2 Min-

8 Min AMRAP

20 Goblet Squats 55/35#

50 HOD Worm ups

-Rest 2 Min-

8 Min AMRAp

18/14 Calorie Row

30 Shoulder to Overhead 75/45#

Total Rounds + Reps

L1

8 Min AMRAP

20 Ring Rows

200 Singles

-Rest 2 Min-

8 Min AMRAP

20 Burpees

50 Med Ball Sit ups 14/10#

-Rest 2 Min-

8 Min AMRAP

20 Goblet Squats 45/25#

50 HOD Knee Push ups

-Rest 2 Min-

8 Min AMRAp

16/12 Calorie Row

30 Shoulder to Overhead 55/25#

Total Rounds + Reps

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 - 7-6

Strength WOD - Back Squat - 5-5-5-5-5-5-5 (Compare to 8/30/21)

WOD - 15 Min Cap
100 Double Unders
24 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#
12 Pull ups L2-Banded L1-Ring Rows
3 Rounds for Time

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 to Knee - 1 to the Hip - 1 Power Pull - 1 Power Clean - 1 Squat Clean - 3 Rounds -

Strength WOD - Clean Progression - 7 Rounds (Compare to 8/18/21)

WOD - Every 30 sec -
1 Squat Clean @ 75% of Clean Progression
20 Rounds

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 – 5-3

Strength WOD - Push Press - 1-1-1-1-1-1-1 (Compare to 8/27/21)

WOD - 12 Min AMRAP
5 Handstand Push ups L2-Modified Depth L1-Pike / Knees on Box
10 Abmat Sit ups
100ft Broad Jump
Rounds + Reps

Partner WOD - **1 Partner completes a round while the other partner rests** - Alternate until all rounds are completed

300m Bike

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

6 Sumo Deadlift High Pull

4 Burpees

20 Rounds 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 -

Strength WOD - Overhead Squats - 7-7-7-7-7-7-7 (Compare to 8/19/21)

WOD - 15 Min Cap (8/19/21 or 3/11/21)

30 Turkish Get Ups L3-55/35# L2-45/25# L1-35/15#

For Time

L3

Minute 1 - 200/180m Row

Minute 2 - 50 Double unders

Minute 3 - 10 Wall Ball Shots 20/14#

Minute 4 - 10 Box Jumps 24/20”

6 Rounds

**AMRAP if you can’t keep up**

L2

Minute 1 - 150/120m Row

Minute 2 - 50 Running Singles

Minute 3 - 10 Wall Ball Shots 16/12#

Minute 4 - 10 Box Jumps 20/18”

6 Rounds

**AMRAP if you can’t keep up**

L1

Minute 1 - 125/100m Row

Minute 2 - 50 High Jump Singles

Minute 3 - 10 Wall Ball Shots 14/10#

Minute 4 - 10 Box Jumps 18/16”

6 Rounds

**AMRAP if you can’t keep up**

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 - PVC - 5 Pass Thrus - 10 Around the World - 5 Back Presses - 5 SOTTS Presses - 2 Rounds of Snatch Complex - Empty Bar Warm Up - 5 sec Overhead Hold - 5 sec OHS Hold - 3 Rounds - 1 High Hang Squat Snatch - 1 Low Hang Squat Snatch - 1 Squat Snatch - 2 Rounds

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

WOD - 9 Min AMRAP

8 Alt. DB Snatches L3-50/35# L2-40/25# L1-30/15#

40 Double unders

Rounds + Reps

Warm Up - Walking Lunge Twist - Heel to butt - Quad Pull - Knee pull to chest - Side lunge - 10 Squats - PVC Pass Thru - Around world - Back Presses - Trunk Twist - Arm circles - 10 Push ups - 10 Pull ups - 10 Abmat Sit ups - Bear Crawl.

WOD - (Compare to 3/24/20 or 12/18/18 or 10/18/17)

“Barbara”

20 Pull-ups L2-Banded L1-Ring Rows

30 Push-ups L2-Worm Up L1-Knees

40 Abmat Sit-ups L2- Same L1-Same

50 Squats L2-Same L1-Same

-Rest 3 Min-

5 Rounds for Total Time L2-4 Rounds L1-3 Rounds

Warm Up

3 Laps - Front Skip - Back Skip - Goose Step - Side Lunge - PVC Trunk Twist - 10 Pass Thrus - 10 Back Rack Presses - Then -

10 Push Ups - 10 Sit ups - 10 Squats - 10 Pull ups (5 strict) - Crabwalk / Inchworm - 2 Min Each Banded Elbow - 2 Min Each Calf Smash -

Movement Prep - 5 Reps of each rep - 3 Rounds

WOD - (Compare to 11/13/20 or 12/6/19)

“Fight Gone Bad!”

**1 Min AMRAP at each station**

Wall-ball shots L3-20/14# L2-16/10# L1-14/8#

Sumo deadlift high-pull L3-75/55# L2-55/35# L1-45/25#

Box jump L3-20/16” L2-18/16” L1-16/12”

Push press L3-75/55# L2-55/35# L1-45/25#

Cal Row

3 Rounds for Total Reps

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 - 5-4

Strength WOD - Shoulder Press - 3-3-3-3-3-3-3 (Compare to 8/17/21)

WOD - ½ Cindy - 10 Min AMRAP

5 Pull ups L2-Banded L1-Ring Rows

10 Push ups L2-Worm up L1-Knees

15 Squats

Rounds + Reps

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

Veterans Day WOD (Compare to 11/11/20)

11 Min AMRAP

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

11 Power Cleans L3-135/95# L2-95/65# L1-65/45#

11 Pull ups L2- Banded L1-Ring Rows

- Rest 2 Min -

11 Min AMRAP

11 DB Snatches L3-50/35# L2-40/25# L1-30/15#

11 DB Overhead Lunge Steps

18 Double Unders L2-Running Singles L1-High Jump Singles

Rounds + Reps