Warm Up – 30 sec Bike – 5 Squats – 5 Pushups – 5 Sit ups – 5 Pullups (2 Rounds) – 30 sec Row – 30 single unders – 5 Burpees – 5 Clean & Jerks (empty) – 30 sec Bike – 30 High Jump Singles – 10 Side Lunges - 5 DB G2OH (light) – 10 Lunge steps – 30 Double unders – Movement Prep – 3 Clean & Jerks – 3 DB G2OH – 15 DUs – 2 Rounds

WOD

3 Min to Complete

12/10 Cal Bike L2-10/8 L1-8/6

5 Clean & Jerk L3-155/105# L2-125/85# L1-85/55#

12 Over the Bar Burpees L2-10 OTB Burpees L1-8 OTB Burpees

-Rest with the time remaining-

-Then-

3 Min to Complete

150/130m Row L2-125/115m Row L1-100/90m Row

50 Double Unders L2-Mixed L1-High Jump Singles

10 DB G2OH L3-50/35# L2-40/25# L1-30/15# (DB in each Hand)

-Rest with the time remaining-

5 Rounds

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 - 30 sec Singles - Front Skip - Back Skip - Side Lunge - Walking Lunge - 30 sec High Jump Singles - 5 Down/Up Dogs - 10 Pushups - 10 Sit ups - 10 Pull ups - 30 sec Double unders - Bear Crawl - 2 Min (each) Calf Smash - 1 Min (each) Calf Stretch - Movement Prep -

WOD

Single Arm 25ft. Overhead Walking Lunge (Rt) L3-50/35# L2-40/25# L1-30/15#

Single Arm 25ft. Overhead Walking Lunge (Lt)

50 Double Unders

25ft. Broad Jump

25ft. Bear Crawl

8 Rounds for 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 – 5 Rounds (Compare to 5/5/22)

Strength WOD#2 – Snatch Complex – 5 Rounds (Compare to 5/23/22)

WOD

400m Run L2-300m L1-200m

-Rest 1 Min-

2 Rounds for Total 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 – 7-6

Strength WOD – Push Press – 5-5-5-5-5-5-5 (Compare to 4/19/22)

WOD – 10 Min EMOM

Min 1: 15 Deadlifts L3-155/105# L2-115/85# L1-85/55#

Min 2: 15 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

Min 3: 50 Double unders L2-Mix DUs/High Jump Singles L1-HJS

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

Min 5: 10 OTB Burpees L2-8 L1-6

2 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 - 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 5/2/22)

WOD – 9 Min AMRAP

6 Pull ups L2-Banded L1-Ring Rows

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

2 Over the Bar Burpees

Rounds + Reps

Warm Up - 30 sec Singles - Bear Crawl / Inchworm - 5 Squats - 5 Pushups - 5 T2B - 5 Pull ups - 2 Rounds - 30 sec High Jump Singles - 10 Lunge Steps - 10 Side Lunges - 30 sec Double unders - Movement Prep - 3-4-5 reps of each movement -

WOD (Compare to 7/16/21)

10 Overhead Squat L3-115/85# L2-95/65 L1-55/35#

20 Power Cleans L3-115/85# L2-95/65 L1-55/35#

30 Lying T2B

40 Russian Kettlebell Swings L3-70/55# L2-55/35# L1-45/25#

50 Double unders

40 Russian Kettlebell Swings L3-70/55# L2-55/35# L1-45/25#

30 Lying T2B

20 Power Cleans L3-115/85# L2-95/65 L1-55/35#

10 Overhead Squat L3-115/85# L2-95/65 L1-55/35#

For Time

One partner works for one minute whilst the other rests for one minute.

KB swings L3-55/35# L2-45/25# L1-35/15#

Hands of Deck Push-Ups

Burpee box jump overs L3-24/20” L2-20/18” L1-18/16”

Abmat Sit ups

Air squats

3 Rounds for Total 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 4/28/22)

WOD – 7 Min AMRAP (Compare to 4/28/22)

3 Pull ups L2-Banded L1-Ring Rows

6 Push ups L2-Worm Up L1-Knees

9 Squats

Rounds + Reps

Warm Up -30 sec Singles - Bear Crawl / Inchworm - 5 Squats - 5 Pushups - 5 T2B - 5 Pull ups - 2 Rounds - 30 sec High Jump Singles - 10 Lunge Steps - 10 Side Lunges - 30 sec Double unders - Movement Prep - 3-4-5 reps of each movement -

WOD

100 Double Unders / High Jump Singles

90 Goblet Squats L3-45/25# L2-35/20# L1-25/15#

80 Alt. Single Arm KB Swings L3-45/25# L2-35/20# L1-25/15#

70 Alt. Box Step ups L3-45/25# L2-35/20# L1-25/15# (Hold however you choose)

60 Pull ups L2-Banded L1-Ring Rows

50 Alt. Jumping Lunges / Lunge Steps

40 Toes To Bar L2-K290 L1-Lying T2B

30 Single arm overhead Squat (15 Rt/ 15 Lt) L3-45/25# L2-35/20# L1-25/15#

20 No Push up Burpees

10 Turkish Get ups L3-45/25# L2-35/20# L1-25/15#

For Time (40 Min Cap)

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 4/4/22)

WOD - 10 Min EMOM

5 Clean & Jerks L3-155/105# L2-125/75# L1-85/55#

5 OTB Burpees

**AMRAP if you can’t keep up**

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 – 1-1-1-1-1-1-1 (Compare to 4/22/22)

WOD

2 Min AMRAP

Calorie Row

-Rest 1 Min-

2 Min AMRAP

Thrusters L3-75/55# L2:65/45# L1-55/35#

-Rest 1 Min-

2 Min AMRAP

Double unders L2-Mix L1-High Jump Singles

-Rest 1 Min-

2 Min AMRAP

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

For Total Calories and 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 4/27/22)

WOD – 15 Min CAP

10 Reps Devil Presses L3-50/35# L2-40/25# L1-30/15#

20 Anchored Abmat Sit ups

100m Run

8 Reps Devil Presses L3-50/35# L2-40/25# L1-30/15#

20 Anchored Abmat Sit ups

100m Run

6 Reps Devil Presses L3-50/35# L2-40/25# L1-30/15#

20 Anchored Abmat Sit ups

100m Run

4 Reps Devil Presses L3-50/35# L2-40/25# L1-30/15#

20 Anchored Abmat Sit ups

100m Run

2 Reps Devil Presses L3-50/35# L2-40/25# L1-30/15#

20 Anchored Abmat Sit ups

100m Run

For Time

YOU GO, I GO Format

9 Deadlifts L3-135/95# L2-95/65# L1-65/45#

6 Hang Power Cleans

3 Shoulder to Overhead

Partner 1 performs 2 Rounds while Partner 2 Rests

Partner 2 performs 2 Rounds while Partner 1 Rests

Continue this pattern until each partner has completed 20 total rounds (10 sets of 2 Rounds).

For Time

Warm up

100m Run - Walking Lunge - Side Lunge - Trunk Twist - Arm Circles - 10 Push ups - 10 Abmat Sit Ups - 10 Squats - 10 Pull ups

100m Run - Crabwalk - Inchworm - 2 Wall Walks - 10 PVC Pass Thrus - 10 PVC Back Rack Shoulder Press - 2 Min Overhead Thoracic Extension -

WOD (Compare to 6/5/19)

“Jenny”

L3

20 Min AMRAP

20 Overhead Squats 45/35# L2-35/25# L1-25/15#
20 Back Squats 45/35# L2-35/25# L1-25/15#
400m L2-300m L1-200m

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 - 7-7

Strength WOD - Shoulder Press - 7-7-7-7-7-7-7 (Compare to 3/22/22)

WOD - 8 Min AMRAP

5 S2OH @ 50% of SP 7Rm

35 Double Unders / High Jump Singles

Rounds + Reps

Warm Up – 200m Run – 10 Squats – 10 Pushups – 10 Lying T2B – 10 Pull ups – 30 sec Lunge (each) – 30 sec Side Lunge (each) – 5 Front Squats – 5 S2OH – 200m Run – 5 Thrusters – Add Wt. 4 Thrusters – Working Weight 3 Thrusters -

WOD

400m Run L2-300m L1-200m

1 Thruster L3-95/65# L2-65/45# L1-55/35#

10 Burpees

100m Run

2 Thrusters

9 Burpees

100m Run

3 Thrusters

8 Burpees

100m Run

4 Thrusters

7 Burpees

100m Run

5 Thrusters

6 Burpees

100m Run

6 Thrusters

5 Burpees

100m Run

7 Thrusters

4 Burpees

100m Run

8 Thrusters

3 Burpees

100m Run

9 Thrusters

2 Burpees

100m Run

10 Thrusters

1 Burpee

400m Run L2-300m L1-200m

For 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

Strength WOD – Snatch – 1-1-1-1-1-1-1 (Compare to 4/18/22)

WOD - 12 Min EMOM (Compare to 10/26/21)

1 Hang Squat Snatch @ 50% of 1RM

1 Squat Snatch from the Knee

1 Squat Snatch

*AMRAP if you can’t keep up*

MON 7/4/22 - NO CLASSES TODAY - HAPPY INDEPENDENCE DAY! -