12 Min AMRAP “You Go, I Go” - Alternate completing the round and rest while your partner works - One works at a time.

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

25 Double unders L2- Mix High Jump Singles /DUs L1-HJS

For Total Reps

-Rest 5 Min-

15 MIN AMRAP

50 Burpee Box Jump Overs (Rxd) 30/24” (Int) 24/20” (Beg) 20/16”

30 Alt. DB Snatch (Rxd) 50/35# (Int) 40/25# (Beg) 30/15#

10 Turkish Get ups (Rxd) 50/35# (Int) 40/25# (Beg) 30/15#

Total Reps

Warm Up - 100m Run - Front Skip - Back Skip - Open Hip - Zig Zag Jumps - Criss Cross Jumps - 10 Squats - 10 Push-ups - 10 Sit ups - 10 Pull ups - PVC - 5 Pass Thrus - 10 ATW - 5 Back Presses - 5 SOTTS Presses - 100m Run - 2 Min (each) Couch Stretch - 2 Min (each) Calf Stretch - 100m Run -

WOD

100m Run

10 Pull ups

5 Rounds

200m Run

15 Push ups

4 Rounds

400m Run

20 Squats

3 Rounds

For Total Time

Warm Up - 3 Laps - 30 Singles - Bear Crawl - Walking Lunge - Goose Step - PVC - 10 Pass Thrus - 10 ATW - 5 Back Presses - 5 Push Presses - 30 High Jump Singles - 10 Push ups - 10 Sit ups - 10 Pull ups - 10 Squats - 5 Burpees - 5 Down/Up Dogs - 30 Double Unders - Bar Warm Up - 2 Clean & Jerks - 2 Turkish Get ups - 3 Thrusters- 2 Over the Bar Burpees - 3 Rounds -

WOD

8 Min AMRAP

50 Double Unders L2- Mix DUs / High Jump Singles L1-High Jump Singles

6 Turkish Get Ups L3-50/35# L2-40/25# L1-30/15#

Rounds + Reps

-Rest 2 Min-

8 Min AMRAP

5 Clean & Jerks L3-155/105# L2-115/85# L1-85/55#

10 Over the Bar Burpees

Rounds + Reps

-Rest 2 Min-

8 Min AMRAP

12/10 Calorie Row

5 Thrusters L3-155/105# L2-115/85# L1-85/55#

Rounds + Reps

Total Rounds + 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 - 4

Strength WOD - Back Squat - 3-3-3-3-3-3-3 (Compare to 12/15/21)

WOD (Compare 9/23/21 or 4/5/21)

25 Pull ups / Banded / Ring Rows

50 HOD Push ups

75 Squats

2 Rounds 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 - 3-3-3-3-3-3-3 (Compare to 12/22/21)

WOD - 12 Min AMRAP (Compare to 10/11/21 or 2/24/21)

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

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

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

Rounds + Reps

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 12/23/21)

WOD - 8 Min AMRAP (Compare to 12/10/20)

L3-20 Double unders L2-Mix DUs and High Jump Singles L1-High Jump Singles

L3-10 Alt Jumping Lunges L2-Same L1-Lunge Steps

L3-5 Handstand Push-ups L2-Modified Depth L1-Pike/Knees on Box

Rounds + Reps

TBA

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 - 5-5-5-5-5-5-5 (Compare to 12/7/21)

WOD - 10 Min EMOM

1 Snatch Balance @ 60% of 5 rep OHS

1 Overhead Squat

2 Burpees

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 - 2 Rounds -

Strength WOD - Clean Complex - 1 High Hang Squat Clean - 1 Low Hang Sqt Cln - 1 Squat Clean - 7 Rounds

WOD - 12 Min AMRAP

3 Squat Cleans L3-155/105# L2-115/85# L1-85/55#

6 Turkish Get ups L3-45/25# L2-35/20# L1-25/15#

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 – 7 - 7

Strength WOD - Push Press - 7-7-7-7-7-7-7 (Compare to 12/17/21)

WOD

10-9-8-7-6-5-4-3-2-1

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

Toes to Bar L2-Knees to 90 L1-Lying T2B

Shoulder to Overhead @ 60% of 7 rep Push Press

For Time

Warm Up - 3 Laps - Bear Crawl - Walking Lunge - Goose Step - PVC - 10 Pass Thrus - 10 ATW - 5 Back Presses - 5 Push Presses - 10 Push ups - 10 Sit ups - 10 Pull ups - 10 Squats - 5 Burpees - 5 Down/Up Dogs - Elbow - Bar Warm Up - 2 Clean & Jerks - 3 KB Swings - 3 Wall Ball Shots- 2 Over the Bar Burpees - 3 Rounds -

WOD - 24 Min EMOM

Min 1: 5 Clean & Jerks L3-135/95# L2-95/65# L1-65/45#

Min 2: 15 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

Min 3: 15 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

Min 4: 10 Over the Bar Burpees

Min 5: -Rest-

5 Rounds

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 - 7-6

Strength WOD - Front Squat - 5-5-5-5-5-5-5 (Compare to 11/29/21)

WOD - 10 Min AMRAP

1 Thrusters L3-95/65 L2-65/45 L1-55/35

1 Pull ups L2-Banded L1-Ring Rows

2 Thrusters L3-95/65 L2-65/45 L1-55/35

2 Pull ups L2-Banded L1-Ring Rows

3 Thrusters L3-95/65 L2-65/45 L1-55/35

3 Pull ups L2-Banded L1-Ring Rows

Etc. Continue up the ladder for 10 Min

For Total Reps

TBA

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 12/16/21)

WOD - 11 Min AMRAP (10/19/21 or 1/13/21)

100ft Walking Lunge

100ft Broad Jump

100ft Shuttle Run

10 Burpees

Rounds + Reps

Warm Up - 3 Laps - Bear Crawl - Inchworm - 5 Squats - 5 Push ups - 5 Lying T2B - 5 Strict Pull ups - 10 Side Lunge steps - PVC Pass Thrus - SOTTS press

Movement Prep - 5 reps of each movement for 3 Rounds

Partner WOD (Compare to 3/10/21 or 6/20/20 or 1/25/20)

60 Back Squats 135/95# (From the Rack) L2-95/65# L1-65/45#

50 Calorie Row / 40 Cal Bike

40 Pull ups L2-Banded Pull ups L1-Ring Rows

50 Alt Back Rack Lunges (From the Rack / In Place)

40 Calorie Row / 30 Cal Bike

30 Pull ups

40 Back Squats (From Rack)

30 Calorie Row / 20 Cal Bike

20 Pull ups

For Time

**Share the Work**

**Only one partner works at a 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 - Tabata Style - 20 sec work / 10 sec rest

(Compare to 3/5/21 or 2/6/20)

8 Rounds of Each Movement

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

-Rest 1 Min-

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

-Rest 1 Min-

DB Snatch L3-55/35# L2-45/25# L1-35/15#

-Rest 1 Min-

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

-Rest 1 Min-

Calorie Bike

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 - 3

Strength WOD - Shoulder Press - 1-1-1-1-1-1-1 (Compare to 12/13/21)

WOD (Compare to 9/3/21 or 3/4/21)

200ft Farmer’s CarryL3-55/35# (50ft x 4) L2-45/25# L1-35/15#

50 Double Unders L2-High Jump Singles - L1-100 Singles

5 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 - Power Cleans / Power Snatch - 3-3-3

WOD

15 Min AMRAP

15 SDLHP (KB) L3-45/35# L2-35/25# L1-25/15#

10 Power Cleans L3-115/85# L2-95/65# L1-65/45#

5 S2OH L3-115/85# L2-95/65# L1-65/45#

Rounds + Reps

-Rest 5 Min-

10 Min AMRAP

15 Double Unders L2-Mix DUs/High Jump Singles L1-HJS

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

5 Power Snatches L3-115/85# L2-95/65# L1-65/45#

Rounds + Reps

Warm Up - 200m Run - Bear Crawl - Inchworm - Side Lunge - Front Skip - Back Skip - Arm Circles - Trunk Twist - 200m Run - Station Intro

WOD (4/20/21)

Strict Movements - Form -

Station #1 - Bent Over Rows 3 x 10

Standing Tricep Extensions 3 x 10 (each arm)

Station #2 - Ball Slams 3 x 10

Russian Twist 3 x 20

Station #3 - Dumbbell Bench 3 x 10

Strict Pull ups / Ring Rows 3 x 10

Station #4 - Barbell Curls 3 x 10

Goblet Squats 3 x 10

Station #5 - Hamstring Raises 3 x 10

Lying T2B 3 x 10

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 -

Strength WOD - Back Squat - 5-5-5-5-5-5-5 (Compare to 11/24/21)

WOD - 10 Min - Every 40 seconds - (6/10/21)

1 Back Squat @ 75% of 5RM

2 Burpees

**AMRAP if you can’t keep up**