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 Complex - 1 High Hang Sqt Snatch - 1 Low Hang Sqt Snatch - 1 Sqt Snatch - 7 Rounds

WOD - 9 Min AMRAP

8 Alt. DB Snatches L3-50/35# L2-40/25# L1-30/15#

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

Rounds + Reps

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 - 1-1-1-1-1-1-1 (Compare to 12/3/21)

WOD - 12 Min AMRAP (Compare to 5/24/21)

5 Clean and Jerks 155/105# L2-105/75# L1-85/55#

5 Over the Bar Burpees

25 Double unders / High Jump Singles

Rounds + Reps

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 (Compare to 12/20/21)

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 - **1 Partner completes a round** - Alternate until all rounds are completed

300m Bike

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

6 Sumo Deadlift High Pull

4 Burpees

20 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 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 Progression - 1 to Knee - 1 to Hip - 1 Power Pull - 1 Squat Clean - 7 Rounds (Compare to 11/23/21)

WOD - Every 30 sec - (Compare to 11/23/21)

1 Squat Clean @ 75% of Clean Progression

20 Rounds

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 Squats - 7-7-7-7-7-7-7 (Compare to 11/19/21)

WOD - 12 Min AMRAP (12/9/20)

10 Barbell Lunge Steps L3-95/65# L2-65/45# L1-55/35#

8 Back Squats

6 S2OH

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 – 5-3

Strength WOD - Push Press - 1-1-1-1-1-1-1 (Compare to 11/22/21)

WOD - 11 Min AMRAP (8/27/21)

3 Burpees

4 Strict Pull ups L2-Kipping L1-Jumping

5 Power Snatches L3-75/50# L2-65/45# L1-55/35#

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 - 7-7

Strength WOD - Deadlift - 7-7-7-7-7-7-7 (Compare to 11/26/21)

WOD - 12 Min AMRAP

5 Deadlifts @ 60% of 7RM

4 Turkish Get Ups L3-55/35# L2-45/25# L1-35/15#

50 Double unders L2-Mix L1-High Jump Singles

Rounds for Time

Warm Up - 1 Min Row - 5 Burpees - 5 Down/Up Dogs - 10 Push ups - 10 Sit ups - 10 Pull ups - 10 Squats - 1 Min Row - 5 Burpees

WOD - Partner WOD - Share the Work - (40 Min Cap)

80 Calorie Row L2-70 L1-60

60 Burpees L2-50 L1-40

70 Calorie Row L2-60 L1-50

50 Burpees L2-40 L1-30

60 Calorie Row L2-50 L1-40

40 Burpees L2-30 L1-20

50 Calorie Row L2-40 L1-30

30 Burpees L2-20 L1-15

40 Calorie Row L2-30 L1-20

20 Burpees L2-10 L1-10

30 Calorie Row L2-20 L1-10

10 Burpees L2-5 L1-5

For Time

Warm Up - 3 Laps - Side Lunge - Walking Lunge - Goose Step - 10 Squats - Trunk Twist - Arm Circles - 5 Down/Up Dogs - 10 Push-ups - 10 Toes to Bar - Bear Crawl/Inchworm - 10 Pull ups - PVC - 10 Pass Thrus - 10 Around the World - 10 Back Presses - Movement Prep -

WOD - 35 Min Cap (2/15/21 or 2/10/20)

50 Front Squats L3-95/65# L2-75/55# L1-55/35#

40 Power Cleans L3-95/65# L2-75/55# L1-55/35#

30 Burpees

20 S2OH L3-95/65#

10 Power Snatches L3-95/65# L2-75/55# L1-55/35#

20 Deadlifts L3-95/65# L2-75/55# L1-55/35#

30 Pull ups L2-Banded / Jumping L1-Seated RR / Ring Rows

40 Lunge Steps

50 Front Squats L3-95/65# L2-75/55# L1-55/35#

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 - 7-7

Strength WOD - Front Squat - 7-7-7-7-7-7-7 (Compare to 11/10/21)

WOD - 9 Min AMRAP

5 Handstand Push-ups L2-Modified Depth L1-Pike / Knees on Box

6 Abmat Sit ups

30 Double unders L2-Mix L1-High Jump Singles

Rounds + Reps

Warm Up - 2 Lap Run - Front Skip - Back Skip - 5 Burpees - Goose Steps - Side Lunge - 10 Squats - 10 Push-ups - 10 Sit ups - 10 Pull ups - 30 sec Down Dog - 30 sec Up Dog - 30 sec Child Pose - PVC - 5 Pass Thrus - 5 Good Mornings - 5 OHS - 2 Rounds 10 Banded Pass Thrus - 2 Min Banded Elbow (each) - 2 Min Lat Smash (each) - Movement Prep - 2-4-6 Reps of each movement -

WOD - 20 Min AMRAP

2 OHS L3-115/85# L2-95/65# L1-65/45#

2 Deadlifts

2 Box Jump Overs L3-24/20” L2-20/18” L1-18/16”

4 OHS L3-115/85# L2-95/65# L1-65/45#

4 Deadlifts

4 Box Jump Overs L3-24/20” L2-20/18” L1-18/16”

6 OHS L3-115/85# L2-95/65# L1-65/45#

6 Deadlifts

6 Box Jump Overs L3-24/20” L2-20/18” L1-18/16”

Etc…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 - 5 - 4

Strength WOD - Shoulder Press - 3-3-3-3-3-3-3 (Compare to 11/12/21)

WOD - 10 Min AMRAP

4 Deadlifts L3-225/155# L2-185/125# L1-95/65#

10 Russian KB Swings L3-70/55# L2-55/35# L1-35/15#

5 Box Jumps L3-30/24” L2-24/20” L1-18/16”

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 Banded Elbow (each) - 2 Min Lat Smash (each)

WOD

7 Min AMRAP

5 KB Swings L3-70/55# L2-55/35# L1-45/25#

5 SDLHP

-Rest 1 Min-

Rounds + Reps

7 Min AMRAP

4 Alt DB Snatch L3-70/55# L2-55/35# L1-45/25#

4 Goblet Squats

-Rest 1 Min-

Rounds + Reps

7 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

Partner WOD - One works at a time -

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

Warm Up - 1 Min Bike / Row - 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 (Compare to 9/8/21 or 2/3/21 or 11/18/19)

24 Min EMOM

Min 1: 10 DB Squat Cleans L3-50/35# L2-40/25# L1-30/15#

Min 2: 12 GHD Sit ups L2-Med Ball Sit ups L1-Abmat Sit ups

Min 3: 14 Thrusters L3-65/45# L2-55/35# L1-45/25#

Min 4: 12/10 Calorie Bike L2-10/8 Cal L1-8/6 Cal

Min 5: -Rest-

5 Rounds

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 - 1 Round of Snatch Progression -

Strength WOD - Snatch Progression - 1 to Knee - 1 to Hip - 1 Power Pull - 1 Power Snatch - 1 Squat Snatch - 7 Rounds (Compare to 9/1/21)

WOD - 12 Min AMRAP (Compare to 9/1/21 or 4/1/21)

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

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

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

Rounds + Reps

Warm Up - 2 Min Bike / Row - 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 - 7-7-7-7-7-7-7 (Compare to 11/3/21)

WOD - 9 Min AMRAP

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

9 Pull ups L2-Banded L1-Seated Ring Pull ups

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 HJS - Bear Crawl - 5 Down/Up Dogs - 30 DUs - 10 Pass Thrus - 10 Around the world - 10 Back Presses - 10 Shoulder Stretch - 2 Min Banded Foot Calf Smash - Movement Prep - 5 - 4 - 3 Thrusters -

WOD

100 Double Unders L2-50/50 Mix L1-HJS

21 Thrusters L3-95/65# L2-65/45# L1-55/35#

100 Double Unders

21 Burpees

75 Double unders

15 Thrusters

75 Double Unders

15 Burpees

50 Double Unders

9 Thrusters

50 Double Unders

9 Burpees

For Time