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 - 1-1-1-1-1-1-1 (Compare to 10/15/21)

WOD - Every 90 sec -

3 Squat Cleans @ 65% of 1RM

35 Double Unders / High Jump Singles

8 Rounds

**AMRAP if you can’t keep up**

Partner WOD - 25 Min AMRAP

100 Double unders L2 - 60 DUs L1 - 200 Singles

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

60 Box Jumps 24/20” L2 - 20/16” L1 - 16/12”

40 Abmat Sit ups L2 - same L1 - same

20 Push ups L2 - same L1 - same

For 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 - With Bar - Airplane Twist (Rt/Lt) - Empty Bar - 5 Good Mornings - 5 Back Squats - 2 Rounds - Bar Warm Up - Back Squat - 5 - 3

Strength WOD - Back Squat - 1-1-1-1-1-1-1 (Compare to 10/18/21)

WOD - 14 Min AMRAP

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

12 Abmat Sit ups

8 Burpees

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 – 5-5

Strength WOD - Push Press - 5-5-5-5-5-5-5 (Compare to 10/7//21)

WOD

5 Min AMRAP

3 Pull ups

5 Push ups

7 Squats

Rounds + Reps

-Rest 2 Min-

5 Min AMRAP

7 Pull ups

9 Push ups

11 Squats

Rounds + Reps

Warm Up - 1 Min Bike/Row - Zig Zag Jump - Front Skip - Back Skip - 10 Squats - 10 Pushups - 10 Sit ups - 10 Pull ups - 1 Min Row/Bike - 5 Burpees - 5 Broad Jumps - Bear Crawl - 5 Down/Up Dog - 30 sec Handstand hold - Movement Prep -

WOD - 24 Min EMOM Style (Compare to 1/19/21 or 12/30/19 with rest)

Min 1 - 10 Over the Bar Burpees

Min 2 - 8 Thrusters 95/65# L2-65/45# L1-55/35#

Min 3 - 12 Box Jumps 24/20” L2-20/16” L1-18/12”

Min 4 - 10 Wall Ball Shots 20/14# L2-16/12# L1-14/10#

- 6 Rounds -

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 10/21/21)

WOD - 12 Min AMRAP

5 Deadlifts 155/105# L2-115/85# L1-85/55#

3 Power Cleans

1 Squat Clean

50 Double Unders

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 - 3-3-3-3-3-3-3 (

WOD - 9 Min AMRAP (Compare to1/7/21 or 7/10/20 or 2/21/20)

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

8 Push Presses L3-115/75# L2-85/55# L1-55/35#

6 Toes to Bar L2-Knees to Elbows L1-Lying T2B

Rounds + Reps

Warm Up - 2 Laps - Bear Crawl - Walking Lunge - Trunk Twist - 30 sec Sampson stretch (each side) - Arm circles

5 Push ups - 5 Sit ups - 5 Squats - 5 Strict Pull ups - 2 Rounds

WOD (Compare to 1/21/20)

20 Min AMRAP

200ft Shuttle Run (25ft x 8)

- Then -

3 rounds of:

5 pull-ups L2-Banded L1-Ring Rows

10 push-ups

15 squats

Rounds + Reps

Warm Up - Front Skip - Back Skip - Bear Crawl / Inchworm - 10 Push Ups - 10 Sit ups - 10 Squats - 10 Pull ups - 30 sec Down Dog - 30 sec Up Dog - 30 sec Hollow Rock - Movement Prep - 5 Reps of each Movement - 4 Reps of each Movement - 3 Reps of each Movement - Add weight each set -

WOD

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

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

20 Kettlebell Swings L3-70/55# L2-55/35# L1-45/25#

20 Bar Facing Burpees

100 Double Unders

20 Bar Facing Burpees

20 Kettlebell Swings L3-70/55# L2-55/35# L1-45/25#

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

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

For Time

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