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 1/18/22)

WOD – 14 Min AMRAP

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

8 Pull ups L2-Banded L1-Ring Rows

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

Rounds + Reps

Apr 13

Written By Ferber Wilson

Partner WOD - Share the Work - Only 1 person works at a time.

800m Run L2 - 600m L1 - 400m

-Then-

50 Power Cleans 135/95# L2 - 95/65# L1 - 65/45#

40 Burpees L2 - same L1 - same

30 Power Cleans 135/95# L2 - 95/65# L1 - 65/45#

40 Burpees L2 - same L1 - same

10 Power Cleans 135/95# L2 - 95/65# L1 - 65/45#

40 Burpees L2-same L1-same

-Then-

800m Run L2 - 600m L1 - 400m

For Total Time

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

GOOD Friday Workout

100 Double Unders / Mix / High Jump Singles800m barbell carry L3-95/65# L2-65/45# L1-55/35#100 burpees L2-80 L1-60

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 (Compare to 1/14/22)

WOD – 10 Min AMRAP

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

5 Kettlebell Swings 70/55# L2-55/35# L1-35/25#

7 Hollow Rocks L2-Lying T2B L1- Abmat Sit ups

30 Double unders L2-Mix L1-High Jump Singles

Rounds + Reps

Warm Up – 200m Run – 10 Back Squats – 10 Side Lunges – 10 Push ups – 5 Down/Up/Child Pose – 10 Sit ups – 10 Pull ups – 200m Run – 2 Min Calf Stretch – 2 Min Couch Stretch – 200m Run

WOD

400m Run

25 Back Squats @ ½ Bodyweight

4 Rounds

200m Run

15 Burpees

4 Rounds

For Total 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 - 7-6

Strength WOD – Shoulder Press – 5-5-5-5-5-5-5 (Compare to 1/20/22)

WOD - 12 Min EMOM (7/20/21)

6 Wall Ball Shots

6 Pull ups

**AMRAP if you can’t keep up**

Warm Up - 200m Run - Goose Step - Side Lunge - 30 sec Down Dog - 30 sec Up Dog - 10 Squats - 10 Push-ups - 10 Pull ups - 10 Lying T2B - Bear Crawl - 10 Pass Thrus - 10 Around the world - 10 Back Presses - 2 Min (each) Banded Foot Calf Smash (Roller) - 2 Min (each) Banded Hip Hamstring / Calf Stretch - 200m Run -

WOD - Wear a vest if you choose -

400m Run L2-300m Run L1-200m

-Then-

5 Pullups L2 Banded L1-Ring Rows

10 Push ups L2-Worm up L1-Knees

15 Squats

8 Rounds

-Then-

400m Run

-Then-

3 Pull ups

6 Push ups

9 Squats

10 Rounds

-Then-

800m Run L2-600m L1-400m

For Time

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 1/4/22)

WOD

400m Run L2-300m Run L1-200m Run

10 Pull ups L2-Banded L1- Ring Rows

20 HOD Pushups

30 Squats

3 Rounds for Time

Warm Up - Walking Lunge - Side Lunge - 10 push ups - 10 sit ups - 10 Pull ups - 10 Squats - Arm Circles – 30 sec Handstand - PVC - 10 Pass Thrus - 10 Around the World - 10 Back Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow – 30 sec Handstand - Bar Warm Up - 5 Power Cleans - 5 Power Snatches - 5 Wall Ball Shots - 3 Rounds (work to working weight)

WOD (Compare to 4/6/21 or 4/24/20 or 5/1/19)

MIn 1 - 5 Pwr Cleans L3-115/85# L2-85/55# L1-55/35#

5 Over the Bar Burpees

Min 2 - 40 Double Unders L2-Mix DUs/HJS L1-HJS

Min 3 - 5 Pwr Snatches – L3-115/85# L2-85/55# L1-55/35#

5 Bx Jmp Ovrs L3-30/24” L2-24/20” L1-18/16”

Min 4 - 15 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

-1 Min 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 - 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 1/7/22)

WOD - 9 Min - Every 45 second complete the following reps - (Compare to 10/12/21 or 2/4/21)

1 Squat Clean L3-185/125# L2-135/95# L1-95/65#

2 Power Clean

3 Deadlift

**AMRAP if you can’t keep up**

Warm Up – 2 Laps – Walking Lunge – Side Lunge – 5 Squats – 5 Inchworm Push-ups – 5 Down/Up/Child Pose – 5 Kips – 5 Pull ups – 5 Push-ups – 2 Min Lat Smash (each) – 3 Pull ups – 6 Push-ups – 9 Squats -

WOD

7 Min AMRAP

3 Pull ups L2-Banded L1-Ring Rows

6 Push Ups

9 Squats

Rounds + Reps

-Rest 2 Min-

7 Min AMRAP

5 Pull ups L2-Banded L1-Ring Rows

10 Push Ups

15 Squats

Rounds + Reps

-Rest 2 Min-

7 Min AMRAP

10 Pull ups L2-Banded L1-Ring Rows

20 Push ups

30 Squats

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 – 5-5-5-5-5-5-5 (Compare to 1/12/22)

WOD - 10 Min EMOM (Compare to 10/13/21 or 10/12/20)

8 S2OH @ 65% of 5RM (From the Floor)

30 Double Unders

**AMRAP if you can’t keep up**

15 MIN AMRAP

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

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 - 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 12/27/21)

WOD – 12 Min AMRAP

4 Turkish Get ups L3-50/35# L2-40/25# L1-30/15#

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

25 Double Unders L2-Mix DUs/HJS L1- HJS

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 (Compare to 1/3/22)

WOD – 8 Min AMRAP

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

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

Rounds + 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 – Push Press – 5-5-5-5-5-5-5 (Compare to 1/20/22)

WOD – 10 Min EMOM

5 Pull ups L2-Banded L1-Ring Rows

10 Push ups

15 Squats

**AMRAP if you can’t keep up**

Warm Up – 100m Run – 5 Down/Up Dog/Child Pose – 10 Push ups – 10 Sit ups – 100m Run – 10 Squats – 10 Pull ups – 4 Power Snatches – 3 Box Jumps (2 Rounds) – 200m Run – Empty Bar – 4 Clean & Jerks – 3 DB Box Step up and overs (2 Rounds) – 200m Run – Working weight warm up – 4 Power Snatches – 3 Box Jump Overs – 4 Clean & Jerks – 3 DB Box Step up overs (2 Rounds)

WOD

10 Min AMRAP

L3-200m Run L2-200m Run L1-100m Run

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

6 Box Jump Overs L3-30/24” L2-24/20” L1-20/18”

Rounds + Reps

-Rest 5 Min-

10 Min AMRAP

100m Run

8 Clean & Jerks L3-115/85# L2-95/65# L1-65/45#

6 DB Box Step up and overs L3-50/35# L2-40/25# L1-30/15# (DB in each hand)

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 - 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 12/21/21)

WOD - 15 Min Cap (Compare to 12/21/21)

15 Wall Ball Shots

10 Pullups

5 Burpees

8 Rounds for Time

 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