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 1/27/22)

WOD - 10 Min AMRAP (1/27/22)

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 - 7-7

Strength WOD - Deadlift - 7-7-7-7-7-7-7 (Compare to 2/15/22)

WOD – 10 Min AMRAP

30 Double Unders

12/10 Cal Bike or 14/12 Cal Row

5 Deadlifts 225/155#

Rounds + Reps

Warm Up - 3 Laps - Bear Crawl - Walking Lunge - Goose Step - PVC - 10 Pass Thrus - 10 ATW - 5 Back Presses - 5 SOTTS Presses - 5 OHS - 10 Push ups - 10 Sit ups - 10 Pull ups - 10 Squats - 1 Min Jump Rope - 5 Down/Up Dogs - 2 Min (each) Banded Elbow - Bar Warm Up - 1 Front Squat - 1 Thrusters - 1 Pwr Snatch - 1 OHS - 1 Sqt Snatch - 3 Rounds -

WOD - 24 Min EMOM (2/4/20 or 8/22/19)

M1: 15 Thrusters L3-95/65# L2-65/45# L1-55/35#

M2: 10 Over the Bar Burpees L2-8 OTBB L1-6 OTBB

M3: 9 Power Snatches L3-95/65# L2-65/45# L1-55/35#

M4: 10 OTB Burpees L2-8 OTBB L1-6 OTBB

M5: 6 Complex of 1 Pwr Clean + 1 Hang Clean L3-95/65# L2-65/45# L1-55/35#

M6: Rest

4 Rounds

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 - 5

Strength WOD – Back Squat – 5-5-5-5-5-5-5 (Compare to 2/24/22)

WOD

400m Run L2-300m L1-200m

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

12 Burpees

3 Rounds for Time

Warm Up - 200m Run – Walking Lunge – Goose Step – 10 Squats – 5 Down/Up/Child Pose – 10 Pull ups – 10 Pushups – 10 Sit ups – 200m Run – 2 Min (each) Calf Stretch (wall) – 2 Min (each) Couch stretch – 200m Run -

WOD

7 Min AMRAP

200m Run

3 Pull ups L2-Banded L1-Ring Rows

6 Push ups

9 Squats

Rounds + Reps

-Rest 2 Min-

7 Min AMRAP

200m Run

4 Pull ups L2-Banded L1-Ring Rows

8 Push ups

10 Squats

Rounds + Reps

-Rest 2 Min-

7 Min AMRAP

200m Run

5 Pull ups L2-Banded L1-Ring Rows

10 Push ups

15 Squats

Rounds + Reps

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 Progression – 7 Rounds (Compare to 2/18/22)

WOD - Every 30 sec - (Compare to 2/18/22 or 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 Squat – 7-7-7-7-7-7-7 (Compare to 2/17/22)

WOD (Compare to 9/15/20)

12 Min - Every 30 sec -

1 Snatch Balance @ 75% of 7RM

1 Overhead Squat @ 75% of 7RM

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 2/8/22)

WOD - ½ Cindy - 10 Min AMRAP (11/12/21)

5 Pull ups L2-Banded L1-Ring Rows

10 Push ups L2-Worm up L1-Knees

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 - 200m Run - 10 Lunge Steps - 5 Down / Up Dogs - 10 Squats - 10 Pushups - 10 Lying T2B - 10 Pull ups - PVC - 10 Pass Thrus - 10 ATW - 5 Back Presses - 5 SOTTS Presses - 200m Run - Movement Prep - 5 KB Swings - 5 SDLHP - 4 Single OH Lunge Steps - 2 Turkish Get ups - 4 Single Arm KB Thrusters - 2 Rounds

WOD (Compare to 5/10/21)

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

10 Sumo Deadlift High Pull L3-55/35# L2-45/25# L1-35/15#

5 Rounds

- Rest 2 Min -

10 Single Arm Overhead Lunge Steps (5 Rt / 5 Lt) L3-55/35# L2-45/25# L1-35/15#

5 Turkish Get ups L3-55/35# L2-45/25# L1-35/15#

200m Run

5 Rounds

- Rest 2 Min -

5 C2B Pull ups

5 Burpees (Touch the Bar)

10 Single Arm KB Thrusters (5 Rt / 5 Lt) L3-55/35# L2-45/25# L1-35/15#

5 Rounds

For Total 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 - 1 Round of Snatch Progression -

Strength WOD – Snatch Progression – 7 Rounds (Compare to 2/3/22)

WOD - 12 Min EMOM – (6/11/21)

1 High Hang Squat Snatch @ 60% of Progression

1 Low Hang Squat Snatch

1 Squat Snatch

**AMRAP if you can’t keep up**

Warm Up - Walking Lunge - Side Lunge - 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) Banded elbow - Movement Prep - 5-4-3 reps of each movement -

WOD - 30 Minutes of work – (Compare to 5/4/21)

3 Min to Complete:

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

10 Power Cleans L3-155/105# L2-115/80# L1-85/55#

5 Over the Bar Burpees

Rest in the time remaining.

-Then-

3 Min to Complete

50 Double unders

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

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

5 Over the Bar Burpees

Rest in the time remaining

5 Rounds

Warm Up – 200m Run – Walking Lunge – Goose Step – 10 Squats – 5 Down/Up/Child Pose – 10 Pull ups – 10 Pushups – 10 Sit ups – 200m Run – 2 Min (each) Calf Stretch (wall) – 2 Min (each) Couch stretch – 200m Run -

WOD

400m Run L2-300m L1-200m

-Then-

3 Pull ups L2-Banded L1-Ring Rows

6 Push ups

9 Squats

10 Rounds

-Then-

1200m Bike L2-900m L1-600m

-Then-

3 Pull ups L2-Banded L1-Ring Rows

6 Push ups

9 Squats

10 Rounds

-Then-

500m Row L2-375m L1-250m

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 2/10/22)

WOD - 9 Min AMRAP (11/10/21)

3 Power Cleans L3-95/65# L2-65/45# L1-55/35#

5 Front Squats

7 Shoulder to Overhead

Rounds + Reps

SAT 4/30/22 - NO OPEN GYM - - AppleTown Throwdown 6 -

Warm Up – 20 sec Singles - 200m Run - Walking Lunge - 10 Push-ups - 10 Sit ups - 20 sec Running Singles - 10 Goose Step - 10 Side Lunge - 10 Squats - 10 Pull ups - 20 Mountain Climbers - 5 Inchworm - 20 Sec Double Unders - Movement Prep -

WOD

5 Min AMRAP

5 Handstand Pushups L2-Modified Depth L1-Pike Knees on Box

10 Alternating Jumping Lunges

Rounds + Reps

-Rest 2 Min-

5 Min AMRAP

5 Forward Rolls L2-Candlestick Rolls L1-Log Rolls

10 Abmat Sit ups

Rounds + Reps

-Rest 2 Min-

5 Min AMRAP

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

10 Pull ups L2-Banded L1-Ring Rows

Rounds + Reps

5 Min AMRAP

5 Burpees

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

Rounds + Reps

Total 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 1/26/22)

WOD – 7 Min AMRAP

3 Pull ups L2-Banded L1-Ring Rows

6 Push ups L2-Worm Up L1-Knees

9 Squats

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 – 7-7

Strength WOD - Back Squat – 7-7-7-7-7-7-7 (Compare to 2/2/22)

WOD - 10 Min AMRAP

5 Broad Jumps (Jump 6/4’ and Turn)

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

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

Rounds + Reps

Warm Up - Walking Lunge - Side Lunge - 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) Banded elbow - Movement Prep - 5-4-3 reps of each movement -

WOD - 30 Min EMOM (Compare to 4/28/21)

Min 1: 20 Toes to Bar L2-K290 L1-Lying T2B

Min 2: 12 Ground to Overhead L3-135/95# L2-95/65# L1-65/45#

Min 3: -Rest-

Min 4: 12 Over the Bar Burpees

Min 5: 60 Double Unders / High Jump Singles

Min 6: -Rest-

5 Rounds