Warm Up - 2 Laps - 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 - 3-3-3-3-3-3-3 (Compare to 11/4/21)

WOD - 12 Min AMRAP

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

10 Goblet Squats

5 Burpees

Rounds + Reps

Partner WOD (Compare to 12/18/21)

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 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 C&J - 1 Low Hang Squat C&J - 1 Squat C&J - 1 to Knee - 1 to the Hip - 1 Power Pull - 1 Squat C&J - 2 Rounds -

Strength WOD - Clean & Jerk - 1-1-1-1-1-1-1

WOD - 12 Min EMOM

4 Deadlifts L3-155/105# L2-115/85# L1-85/55#

3 Power Cleans

2 Clean & Jerks

**AMRAP if you can’t keep up**

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 – 5-4

Strength WOD - Push Press - 3-3-3-3-3-3-3 (Compare to 11/1/21)

WOD - 10 Min AMRAP

10 Kick up to Handstand

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

Rounds + 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 - 5-4

Strength WOD - Deadlift - 1-1-1-1-1-1-1 (Compare to 11/9/21)

WOD - 8 Min AMRAP (Compare to 6/8/21)

8 Med Ball Cleans L3-20/14# L2-16/12# L1-14/10#

10 Lying Toes to Bar

12 Pull ups L2-Banded L1-Ring Rows

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 - 1-1-1-1-1-1-1-1 (Compare to 10/29/21)

WOD - 9 Min AMRAP (Compare to 8/4/21)

30 Double Unders

5 Power Snatches L3-95/65# L2-65/45# L1-55/35#

5 OHS

Rounds + Reps

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

Partner WOD - 20 Min AMRAP (1/27/21) - One partner works at a time.

50 Burpee Box Jump Overs L3-30/24” L2-24/20” L1-18/16”

50 Shoulder to Overhead L3-135/95# L2-95/65# L1-55/35#

50 Russian Kettlebell Swings L3-70/55# L2-55/35# L1-35/25#

For Total Reps

Partner WOD – “You Go, I Go”

**One Partner completes a round**

**Alternate until all rounds have been completed**

L3

10 Kettlebell Swings 70/55#

10 Toes to Bar

10 Burpees

20 Rounds for Time

L2

10 Kettlebell Swings 55/35#

10 Knees to 90

10 Burpees

20 Rounds for Time

L1

10 Kettlebell Swings 45/25#

10 Lying Toes to Bar

10 Burpees

16 Rounds for Time

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 - (Compare to 12/6/19)

“Fight Gone Bad!”

**1 Min AMRAP at each station**

Wall-ball shots L3-20/14# L2-16/10# L1-14/8#

Sumo deadlift high-pull L3-75/55# L2-55/35# L1-45/25#

Box jump L3-20/16” L2-18/16” L1-16/12”

Push press L3-75/55# L2-55/35# L1-45/25#

Cal Row

3 Rounds for Total Reps

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