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

Partner WOD - Share the Work - Only 1 person works at a time.

50 Power Cleans 135/95# L2 - 95/65# L1 - 65/45#

50 Burpees

30 Power Cleans 135/95# L2 - 95/65# L1 - 65/45#

50 Burpees

10 Power Cleans 135/95# L2 - 95/65# L1 - 65/45#

50 Burpees

-Then-

1 Mile Run L2-1200m Run L1-800m Run

For Total 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 High Hang Squat Clean - 1 Low Hang Squat Clean - 1 Squat Clean - 1 to Knee - 1 to the Hip - 1 Power Pull - 1 Squat Clean - 2 Rounds -

Strength WOD - Clean - 5-5-5-5-5-5-5 (Compare to 9/7/21)

WOD - 12 Min AMRAP

5 Power Clean L3-115/85# L2-95/65# L1-65/45#

5 S2OH

5 Deadlifts

Rounds + Reps

Warm Up - 2 Laps - Front Skip - Back Skip Open Hip - Walking Lunge - Goose Step - 10 Squats - 5 Down/Up Dogs - 15 sec Bridge - 30 sec Hang - 10 Push-ups - 10 Sit ups - 10 Pull ups - Movement Prep - 5 Reps of each - 2 Rounds

WOD - 25 Min AMRAP (Compare to 12/11/20)

10 Toes to Bar L2- Knees AHAP L1-Lying T2B

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

20 Alt DB Snatch L3-50/35# L2-40/25# L1-30/15#

25 Pull ups L2-Banded L1-Ring Rows

30 DB Goblet Squats L3-50/35# L2-40/25# L1-30/15#

35 Power Snatches L3-115/85# L2-85/55# L1-55/35#

40 Double unders / High Jump Singles

Rounds + Reps

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 - 10 Banded Pass Thrus - 10 Lying Banded Leg Raises (each) - PVC - 5 Back Presses - 5 Snatch Balance - 5 OHS - 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 Squat - 5-5-5-5-5-5-5 (Compare to 9/16/21)

WOD

3 Min AMRAP

5 KB Swings L3-70/55# L2-55/35# L1-45/25#

5 SDLHP

-Rest 1 Min-

Rounds + Reps

3 Min AMRAP

4 Alt DB Snatch L3-70/55# L2-55/35# L1-45/25#

4 Goblet Squats

-Rest 1 Min-

Rounds + Reps

3 Min AMRAP

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

3 C2B Pull ups L2-Pullups L1-Banded / Ring Rows

Rounds + Reps

Total Rounds + Total 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

TOYS 4 TOTS - Partner WOD

5 minutes max reps Burpees -Rest 1 minute-

5 minutes max reps Sit ups -Rest 1 minute-

5 minutes max reps Lunge Steps -Rest 1 minute-

5 minutes max reps Push ups -Rest 1 minute-

5 minute max reps Double unders or Single unders

For Total Reps Accumulated

*Non working partner hold a plate from the waist up* L3-45/25# L2-35/15# L1-25/10#

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**