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 - 5 - 4

Strength WOD - Back Squat - 3-3-3-3-3-3-3 (Compare to 9/23/21)

WOD - 30 sec of Work followed by 1 Min of Rest -

Back Squat Max Reps @ 50% of 3RM

Total Reps

Warm Up - 2 Laps - Walking Lunge - Side Lunge - Bear Crawl / Inchworm - 30 sec Down Dog / 30 sec Up Dog - 10 Push ups - 5 Strict Pull ups - 5 Strict T2B - 10 Squats - 2 Min (each) Lat Smash - 2 Min (each) Banded Wrist Single arm stretch -

WOD - “Death by Pull ups”

With a running clock:

Min 1: 1 Pull up and Rest

Min 2: 2 Pull ups and Rest

Min 3: 3 Pull ups and Rest

Min 4: 4 Pull ups and Rest

Etc.

Until you cannot keep up. If you are unable to keep up you then continue to 15 Min AMRAP style.

Your score is the total combined number of pull ups that you are able to complete.

1 + 2 + 3 + 4 + 5 etc…

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 - 1-1-1-1-1-1-1 (Compare to 9/3/21)

WOD - 13 Min AMRAP

7 Handstand Push ups

9 Hands to Wall Abmat Sit ups

11 Squats (Butt to Med Ball)

Rounds + Reps

Partner WOD - One partner completes a round while the other partner rest

8 Min AMRAP

12/10 Calorie Row

8 Box Jump Overs

Total Rounds + Reps

- Rest 3 Min -

8 Min AMRAP

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

8 Burpees

Total 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

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