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 - 7-6

Strength WOD - Shoulder Press - 5-5-5-5-5-5-5 (Compare to 10/19/21)

WOD - 12 Min AMRAP (Compare to 10/20/20)

5 HSPU L2-Modified L1-Pike/Knees on Box

10 Air Squats

15 Abmat Sit ups

Rounds + Reps

We will not have 5:30am or 8:30am class tomorrow but will offer a 10am class for those who can make it. We will also have all our regular evening classes (4:30pm, 5:45pm and 7pm). Thanks for your understanding and we hope to be on a regular schedule soon.

Warm Up - 20 Singles - 10 Squats - 10 Push ups - 10 Sit ups - 20 High Jump Singles - 5 Down/Up Dogs/Child Pose - 10 Pull ups - Bear Crawl/Inchworm - 20 Double unders - Bar Warm Up - 5 Squat Snatches /5 Squat Cleans / 5 Deadlifts - 3 Rounds to working weight -

WOD (Compare to 9/6/21)

200 Double unders

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

150 Double unders

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

100 Double Unders

30 Deadlifts L3-185/125# L2-135/95 L1-95/65#

50 Double unders

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 - 1-1-1-1-1-1-1 (Compare to 10/26/21)

WOD - 10 Min EMOM

Odd Min: 15 Med Ball Cleans L3-20/14# L2-16/10# L1-14/8#

Even Min: 1High Hang Squat Snatch @ 60% of 1RM - 1 From the Knee Squat Snatch - 1 Squat Snatch

WE WILL HAVE ONE EVENING CLASS TONIGHT AT 5PM. IF YOU CAN GET TO THE GYM, COME AND JOIN US. AGAIN, ONE CLASS TODAY - 5PM -

WE WILL SEND OUT INFORMATION ABOUT TOMORROW’S CLASSES BY 7PM TONIGHT.

-NO AM CLASSES TODAY - WE WILL MAKE A DECISION ABOUT AFTERNOON CLASSES BY 3PM-

Warm Up - 2 Laps - 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 - 3 Rounds

WOD - (Compare to 1/29/21)

50 Abmat Sit ups

50 Squats

50 HOD Push ups

50 Pull ups L2-Banded L1-Ring Rows

50 Alt DB S2OH L3-50/35# L2-40/25# L1-30/15#

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

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

40 Burpees

40 C2B Pull ups L2-Jumping C2B L1 Ring Rows

40 Alt DB Clean & Jerk L3-50/35# L2-40/25# L1-30/15#

For Time

1000m Row

100 Air Squat

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

60 Burpees

40 Pullups L2-Banded L1-Ring Rows

100 Double Unders / High Jump Singles

1000m Row

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 - Empty Bar - 5 Good Mornings - 5 Front Squats Squats - 2 Rounds - 1 Lap - Bar Warm Up - Front Squat - 5-4

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

WOD - 10 Min AMRAP

1 Squat Clean L3-135/95# L2-95/65# L1-65/45#

2 Thrusters

3 Clean & Jerks

4 Deadlifts

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

WOD (9/26/19 or 5/6/19)

50 Box jump L3-24/20” L2-40 @ 20/18” L1-35 @ 18/16”

50 Jumping pull-ups

50 KB swings L3-35/25# L2-40 @ 30/20# L1-35 @ 25/15

50 Walking Lunge steps L2- 40 reps L1-35 reps

50 Knees to elbows L2-Knees AHAP L1-Lying T2B

50 Push press L3-45/35# L2- 40 @ 40/30# L1- 35 @ 35/25#

50 Back extensions L2- 40 Superman L1-35 Superman

50 Wall ball shots L3-20/14# L2-40 @ 16/10# L1-35 @ 14/8#

50 Burpees L2 - 40 reps L1-35 reps

50 Double unders L2-40 High Jump Singles L1-35 HJS

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 - 5-5-5-5-5-5-5 (Compare to 10/13/21)

WOD (Compare to 7/15/21)

1 Min Calorie Bike

- Rest 30 sec -

1 Min HOD Pushups

- Rest 30 sec -

1 Min Abmat Sit ups

- Rest 30 sec -

1 Min Calorie Row

- Rest 30 sec -

1 Min Back / Hip Ext or Superman

- Rest 30 sec -

1 Min SDLHP L3-55/35# L2-45/25# L1-35/15#

- Rest 30 sec -

For Total Reps

Warm Up - 200m Run - Front Skip - Back Skip - Side Lunge - Goose Step - 10 Squats - 10 Pull ups - 10 Pull ups - 10 T2B - 30 sec Pride Squat - Empty Bar - 3 reps of each movement - 3 Rounds (add Weight)

WOD (Compare to 1/25/21 or 8/13/20 or 9/10/19)

3Min AMRAP

6 Thrusters 75/50# L2-65/45# L1-55/35#

5 Cleans

4 Deadlifts

-2 Min Rest-

6 Cycles for Total Rounds + Reps

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