L2

8 Min AMRAP

20 Banded Pull ups

100 Running Singles (Count when right foot lands)

-Rest 2 Min-

8 Min AMRAP

20 Burpees

50 Med Ball Sit ups 16/12#

-Rest 2 Min-

8 Min AMRAP

20 Goblet Squats 55/35#

50 HOD Worm ups

-Rest 2 Min-

8 Min AMRAp

18/14 Calorie Row

30 Shoulder to Overhead 75/45#

Total Rounds + Reps

Warm Up – 200m Run – Front Skip – Back Skip - 30 sec Cal Row – 5 Burpees – 10 Side Lunges – 10 Lunge Steps – 30 sec Cal Bike – 30 sec Down/Up Dogs – 5 Wall Ball Shots – 6 Alt DB Snatch – 5 Kettlebell Swings – 10 Abmat Sit ups – 200m Run -

WOD

5 Min AMRAP

20/18 Cal Row

5 Burpees

-Rest 2 Min-

5 Min AMRAP

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

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

-Rest 2 Min-

5 Min AMRAP

12/10 Cal Bike

5 Burpees

-Rest 2 Min-

5 Min AMRAP

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

10 Abmat Sit ups

-Rest 2 Min-

Total Rounds + Reps

Thursday 6/30/22

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 – 1-1-1-1-1-1-1 (Compare to 4/21/22)

WOD – “Helen”

400m Run L2-300m L1-200m

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

12 Pull ups L2-Banded L1-Ring Rows

3 Rounds for Time

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 3/3/22)

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 - 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 3/9/22)

WOD - 15 Min CAP (Compare to 3/9/22)

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 - 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 3/25/22)

WOD (Compare to 3/25/22)

“Annie”

50-40-30-20-10

Double Unders / Running Singles / High Jump Singles

Abmat Sit ups

For Time

NO OPEN GYM ON TUESDAY AND THURSDAY AT 12PM

-ALL OTHER CLASSES WILL MEET-

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

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 - 2 Laps – 5 Front Squats - 5 Down/Up Dogs - 30 sec Table hold – 5 Good Mornings / 4 Front Squats - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats – 5 Good Mornings / 3 Front Squats - 10 Side Lunges - 10 Goose Steps – 30 sec Lunge Stretch – 15 X Band Side Step (each) Bar Warm Up - Front Squat - 5-3

Strength WOD – Front Squat – 1-1-1-1-1-1-1 (Compare to 4/14/22)

WOD - “Grace” (Compare to 8/31/22 or 2/22/21)

30 Clean and Jerks L3-135/95# L2-95/65# L1-65/45#

For Time

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 4/1/22)

WOD – 12 Min EMOM

1 High Hang Squat Clean @ 70% of 3RM

1 Low Hang Squat Clean

1 Squat Clean

AMRAP if you can’t keep up

Warm Up – 100m Run – 10 Double Unders – Front Skip – Back Skip – Side Lunge – Walking Lunge – 100m Run – 20 Double unders – 10 Pushups – 10 Sit ups – 10 Squats – 10 Pull ups – 100m Run – 30 Double unders – Zig Zag Jumps – Criss Cross Jumps – Alt. Double Jumps - 2 Min (each) Calf Smash (Banded ankle) – 2 Min (each) Couch Stretch -

WOD

100m Run L2-Same L1-Same

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

15 Burpees

200m Run L2-Same L1-Same

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

15 Burpees

400m Run L2-300m L1-200m

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

15 Burpees

600m Run L2-400m L1-300m

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

15 Burpees

800m Run L2-600m L1-400m

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

15 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 - 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