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 4/6/22)

WOD – 12 Min AMRAP

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

6 Pull ups

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

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 3/14/22)

WOD - 9 Min AMRAP (12/23/21)

3 Handstand Pushups L2-Modified Depth L1-Knees on Box

4 H.O.D. Push ups

5 S2OH L3-75/55 L2-65/45# L1-55/35#

Rounds + Reps

20 Min AMRAP:

40 Front Squats L3-45/35# L2-45/35# L1-35/25#

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

10 Burpees

30 Front Squats L3-75/45# L2-55/35# L1-45/35#

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

20 Burpees

20 Front Squats L3-95/65# L2-65/45# L1-55/45#

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

30 Burpees

10 Front Squats L3-115/75# L2-85/55# L1-75/55#

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

40 Burpees

Max bike calories in remaining 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 (3/8/22 or 9/21/21)

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 - 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 – 3 Snatch Balance - 2 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 3/15/22)

WOD – 10 Min AMRAP

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

200ft Pinch Plates L3-25/15# L2-15/10# L1-10/5# (Both hands)

Rounds + Reps (Distance)

Warm Up – 100m Run – 30 Singles – 5 Burpees – 5 Abmat Sit ups – 5 HOD Pushups – 200m Run – 30 High Jump singles – 10 Lunge Steps – 5 S2OH – 5 Thrusters – 30 Double unders – 2 Rounds of Movements (Not Runs)

WOD

200m Run L2-200m L1-100m

50 Double Unders L2-Mix L1-High Jump Singles

50 Burpees

50 Abmat Sit ups

50 HOD Pushups

200m Run L2-200m L1-100m

50 Double Unders L2-Mix L1-High Jump Singles

50 Lunge Steps

50 S2OH L3-95/65# L2-65/45# L1-55/35#

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

200m Run L2-200m L1-100m

50 Double Unders L2-Mix L1-High Jump Singles

For Time

Warm Up – 12 Cal Row – 5 Squats – 5 Down/Up Dogs – 10 Cal Row – 5 Wall Ball Shots – 5 Burpees – 8 Cal Row – 30 Sec Handstand Hold – 30 sec Wall Sit – 6 Cal Row – 200m Run -

WOD

2 Min AMRAP

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

5 Pull ups L2-Banded – L1-Jumping Pull ups

-2 Min Rest-

8 Rounds for 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 Squat – 3-3-3-3-3-3-3 (Compare to 3/31/22)

WOD

4 Min AMRAP

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

3 OTB Burpees

-Rest 2 Min-

4 Min AMRAP

6 Hang Clean & Jerk L3-75/55# L2-65/45# L1-55/35#

3 OTB Burpees

Total Rounds + Reps

WOD - 12 Min AMRAP - Partner WOD

10 Partner Deadlifts 315/215# L2 - 225/155# L1 - 165/115#

5 Partner Bar Facing Burpees

2 Laps Plate/KB Carry 45/35# L2 - 35/25# L1 - 25/15#

Rounds + Reps

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