Warm Up – 100m Run – Zig Zag Jumps – Criss Cross Jumps – Front Skip – Back Skip/Open Hip – 10 Lunge Steps – 10 Side Lunges – 30 sec of each Down Dog/Up Dog/Child – 200m Run – 2 Min Calf Stretch (each) – 2 Min Banded Hip Hamstring Stretch (each) -

WOD

400m Run L2-300m L1-200m

-Rest 90 sec-

8 Rounds for Total Time

POST WOD – 2 Min Banded Foot Calf Smash (each) – 2 Min Couch Stretch (each)

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 2/16/22)

WOD - 11 Min AMRAP (2/16/22 or 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 - 7-6

Strength WOD - Deadlift - 5-5-5-5-5-5-5 (Compare to 3/4/22)

WOD (12/16/21 with no Burpees)

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

-Every time you break, perform 10 Burpees-

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 - 3-3-3-3-3-3-3 (Compare to 3/28/22)

WOD (Compare to 9/27/21)

90 seconds to complete:

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

8 DB Snatch (4 Rt / 4 Lt) L3-50/35# L2-40/25# L1-30/15#

8 Lying T2B

-Rest with time remaining-

8 Rounds

**AMRAP if you can’t keep up**

Warm Up

100m Run - Walking Lunge - Goose Step - 10 Push-ups - 10 Sit ups - 10 Pull ups - 10 squats - Movement Prep -

WOD (Compare to 6/26/18)

L3

7 Min AMRAP

15/12 Cal Row

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

-Rest 2 Min -

7 Min AMRAP

25 Double Unders L2-15 DUs L1- 50 Singles

15 HOD Push ups

-Rest 2 Min-

7 Min AMRAP

10 Lying T2B

10 Squats

-Rest 2 Min-

7 Min AMRAP

10/8 Cal Bike

10 Burpees

Total Rounds + Reps

Partner WOD

Share the work and one person works at a time.

200m Row

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

8 Pull ups L2-Banded L1-Ring Rows

6 Burpees

12 Rounds for 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 - 5 - 3

Strength WOD - Shoulder Press - 1-1-1-1-1-1-1 (Compare to 3/1/22)

WOD - 13 Min AMRAP (12/13/21)

7 Handstand Push ups

9 Hands to Wall Abmat Sit ups

11 Squats (Butt to Med Ball)

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 - 2 Rounds -

Strength WOD - Clean Complex - 1 High Hang Squat Clean - 1 Low Hang Sqt Cln - 1 Squat Clean - 7 Rounds (Compare to 3/10/22)

WOD – 10 Min AMRAP (6/7/21)

100ft. Bear Crawl

20 Abmat Sit ups

20 Double unders / High Jump Singles

100ft. Walking Lunge

20 HOD Push ups

20 Double unders / High Jump Singles

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 3/16/22)

WOD - 12 Min AMRAP

L3

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

7 Handstand Push ups L2-Modified HSPU L1-Pike/Knees on Box

8 Abmat Sit ups

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 2/22/22)

WOD - 12 Min AMRAP (Compare to 2/22/22 or 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

WOD - Memorial Day Murph and Family Cookout to follow

Rxd is with a 20/14# Vest

L3 is without a vest

You can also get a partner and treat this as a partner WOD.

1 Mile Run L2-800m L1-400m

100 Pull ups L2-50 Pull ups L1-25 Ring Rows

200 Pushups L2-100 Pushups L1-50 Pushups

300 Squats L2-150 Squats L1-75 Squats

1 Mile Run L2-800m L1-400m

For Time

Partner WOD - Share the Work / Only one works at at time -

L3-800m Run L2-600m Run L1-400m Run

-Then-

60 Box Step ups L3-24/20” L2-20/18” L1-18/16”

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

40 Med Ball Pass L3-20/14# L2-16/14# L1-14/10#

30 Handstand Kick Ups / Step ups

20 GHD Back Extensions / Superman

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

-Then-

L3-800m Run L2-600m Run L1-400m Run

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) (Compare to 2/14/22)

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 – 2 Laps – Walking Lunge – Goose Step – 30 Singles - Front Skip – Back Skip – Open Hip – 30 High Jump Singles - 30 sec Down Dog/Up Dog/Child – 10 Sit ups – 10 Pushups – 10 Squats – 10 Pull ups – 30 Double Unders – 7 – 6 – 5 Wall Ball Shots – Thrusters – RKB Swings – Alt DB Snatch -

WOD

7 Min AMRAP

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

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

-Rest 2 Min-

7 Min AMRAP

25 Double Unders L2-Mix L1-High Jump Singles

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

-Rest 2 Min-

7 Min AMRAP

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

10 Burpees

Total Rounds + Total 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 Squats - 5-5-5-5-5-5-5 (Compare to 3/11/22)

WOD – 10 Min AMRAP

7 Handstand Push ups

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

3 Forward Rolls L2-Candle Stick L1-Log Rolls

Rounds + Reps

Warm Up - 1 Min Bike - 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 - Movement Prep

WOD - 25 Min AMRAP

50 Double unders L2-Mix L1-HJS

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

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

20 Abmat Sit ups

10 Pull ups L2- Banded L1-Ring Rows

For Total Reps

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 (2/23/22)

WOD - 9 Min AMRAP

3 Pull ups L2-Banded L1-Ring Rows

6 Push up

9 Squats

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

WOD - Teams of 2 (Compare to 12/28/17)

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

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 – Movement Prep – 5 Reps of each – 2 Rounds

WOD

800m Run L2-600m L1-400m

-Then-

10 Push Ups

10 Sit ups

10 Squats

5 Rounds

-Then-

800m Run L2-600m L1-400m

8 S2OH L3-115/85# L2-85/55# L1-65/45#

8 Toes to Bar L2-Knees AHAP L1-Lying T2B

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

5 Rounds

-Then-

800m Run L2-600m L1-400m

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

5 GHD Sit ups

5 Back Squats L3-115/85# L2-85/55# L1-65/45#

5 Rounds

-Then-

800m Run L2-600m L1-400m

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 - 7-6

Strength WOD - Front Squat - 5-5-5-5-5-5-5 (Compare to 3/7/22)

WOD - 10 Min AMRAP(3/7/22)

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