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 - 7-7

Strength WOD - Shoulder Press - 7-7-7-7-7-7-7 (Compare to 9/29/21)

WOD - 10 Min AMRAP

5 S2OH @ 60% of SP 7Rm

35 Double Unders / High Jump Singles

5 Burpees

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

Movement Prep - 5 Reps of each rep - 3 Rounds

WOD

L3

“Helen”

400m Rum

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

12 Pull ups L2-Banded L1-Ring Rows

3 Rounds

-Rest 5 Min-

“Annie”

50-40-30-20-10

Double Unders / Running Singles / High Jump Singles

Abmat Sit ups

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 - 3-3-3-3-3-3-3 (Compare to 9/24/21)

WOD - 12 Min AMRAP

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

6 OTB Burpees

9 Deadlifts

Rounds + Reps

-Christmas Sweater Partner WOD-

"Baby Grinch"

50 Burpees

50 Box Jump Overs 24/20" - 20/16" - 18/12"

50 Handstands

50 Deadlifts 95/65# – 65/45# – 55/35#

50 Double unders / 100 Singles

50 Clean & Jerk 95/65# – 65/45# – 55/35#

50 Handstands

50 Thrusters 95/65# – 65/45# – 55/35#

50 Abmat Sit ups

50 Air Squats

50 Calorie Bike

50 Handstands

50 Power Snatches 95/65# – 65/45# – 55/35#

50 Wall Ball Shots 20/14# - 16/12# - 14/10#

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 - 7-7-7-7-7-7-7 (Compare to 9/20/21)

WOD - 9 Min AMRAP

3 Handstand Push ups L2-Modified Depth L1-Knees on Box

4 H.O.D. Push ups

5 S2OH L3-75/55 L2-65/45# L1-55/35#

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 - 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 - 3-3-3-3-3-3-3 (Compare to 10/11/21)

WOD - 10 Min EMOM (7/23/21)

1 Power Snatch @ 60% of 3RM

1 Overhead Squat

1 Squat Snatch

**AMRAP if you can’t keep up**

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 - 5-4

Strength WOD - Front Squat - 3-3-3-3-3-3-3 (Compare to 9/27/21)

WOD - 15 Min Cap

15 Wall Ball Shots

10 Alt. Jumping Lunges

5 Burpees

8 Rounds for Time

Warm Up - 2 Laps - 30 Single unders - Walking Lunge - Side Lunge - 30 High Jump Singles - Bear Crawl / Inchworm - 30 sec Down Dog / 30 sec Up Dog - 10 Push ups - 5 Strict Pull ups - 5 Strict T2B - 10 Squats - 30 sec Double unders - 2 Min (each) Lat Smash - 2 Min (each) Banded Wrist Single arm stretch - Movement Prep - Squat cleans - 3-3-3

WOD - 12 Min AMRAP

30 Double unders L2-15 DUs L1-30 High Jump Singles

15 Pull ups L2-Banded L1-Ring Rows

5 Squat Cleans L3-135/95# L2-95/65# L1-65/45#

Rounds + Reps

-Rest 4 Min-

WOD - 12 Min AMRAP

L3

5 Burpee Pull ups L2-Burpee Jumping Pull ups L1-Burpee Ring Rows

10 Abmat Sit ups

15 Squats

Rounds + Reps

Partner WOD

1000m Row

-Then-

12 Alternating Rounds

10 Sumo Deadlift High Pulls L3-55/35# L2-45/25# L1-35/15#

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

-Then-

800m Row

-Then-

10 Alternating Rounds

5 Goblet Squats L3-55/35# L2-45/25# L1-35/15#

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

-Then-

600m Row

-Then-

8 Alternating Rounds

25 Double unders

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

For Time

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 - 7-7-7-7-7-7-7 (Compare to 9/20/21)

WOD - 10 Min AMRAP

1 Burpee

2 Push ups

3 Abmat Sit ups

4 Pull ups L2-Banded L1-Ring Rows

5 Squats

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 - 7-6

Strength WOD - Deadlift - 5-5-5-5-5-5-5 (Compare to 10/1/21)

WOD

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

For Time

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#