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 – Around the World – Back Press - SOTTS press

Movement Prep - 5 reps of each movement for 3 Rounds

WOD - Teams of 2 (Compare to 2/7/18 or 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

Partner WOD - Share the work / One works at a time -

1000m Row

20 Thrusters L3-115/85# L2-85/55# L1-55/35#

800m Row

18 Thrusters L3-115/85# L2-85/55# L1-55/35#

600m Row

16 Thrusters L3-115/85# L2-85/55# L1-55/35#

400m Row

14 Thrusters L3-115/85# L2-85/55# L1-55/35#

For Time

Warm Up - 20 Singles - 10 Squats - 10 Push ups - 10 Sit ups - 20 High Jump Singles - 5 Down/Up Dogs/Child Pose - 10 Pull ups - Bear Crawl/Inchworm - 20 Double unders - Bar Warm Up - 5 Squat Snatches /5 Squat Cleans / 5 Deadlifts - 3 Rounds to working weight -

WOD (Comapare to 9/6/21)

200 Double unders

30 Squat Snatches L3-95/65# L2-65/45# L1-55/35#

150 Double unders

30 Squat Cleans L3-135/95# L2-95/65# L1-65/45#

100 Double Unders

30 Deadlifts L3-185/125# L2-135/95 L1-95/65#

50 Double unders

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 7/21/22)

Strength WOD#2 – Snatch Complex – 5 Rounds (Compare to 7/21/22)

WOD

100 Sumo Deadlift High Pulls L3-55/35# L2-45/25# L1-35/15#

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

-Break up the reps any way you want-

For Time (10 min cap)

Warm Up – Set up stations – 100m Run – 10 Squats – 30 sec Down/Up/Child - 10 Pushups – 10 Pull ups – 10 Sit ups – PVC – 5 Pass Thrus – 10 Around the World – 5 Back Rack Presses – 5 SOTTS Presses – Movement Prep – 5 Cal Bike – 5 EB Thrusters – 5 EB Clean & Jerks – 10 Double unders – 8 Cal Bike – 8 EB Thrusters – 5 EB Clean & Jerks – 25 Double unders - 10 Cal Bike – 5 EB Thrusters – 3 EB Clean & Jerks – 35 Double unders -

WOD

5 Min to complete

10/8 Cal Bike L2-9/7 Cal L1-8/6 Cal

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

5 Clean & Jerks L3-155/105# L2-115/85# L1-85/55#

50 Double unders L2-Mix L1-High jump singles

-Rest with time remaining-

5 Rounds

-If you are unable to keep up, turns into an AMRAP-

Warm Up – 100m Run – 5 Front Squats - 5 Down/Up Dogs - 30 sec Table hold – 100m Run - 5 Good Mornings / 4 Front Squats - Arm Circles - 100m Run - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats – 5 Good Mornings / 3 Front Squats – 100m Run - 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 6/24/22)

WOD

800m Run

-Rest 2 Min-

1000m Row

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 - 7

Strength WOD - Push Press - 7-7-7-7-7-7-7 (Compare to 6/28/22)

WOD - 15 Min CAP (Compare to 6/28/22 or 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

Partner WOD: - One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together.

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

400m Run

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

12 Pull-ups L2-Banded L1-Ring Rows

400m Run

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

12 Pull-ups L2-Banded L1-Ring Rows

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

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 6/27/22)

WOD - 12 Min AMRAP

5 Deadlifts 155/105# L2-115/85# L1-85/55#

5 Power Cleans

5 Burpee Box Jump Over L3-24/20” L2-20/18” L1-18/16”

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 - 3

Strength WOD – Back Squat – 1-1-1-1-1-1-1 (Compare to 6/21/22)

WOD

2 Rope Climbs L2-2 to 10’ L1-4 Hand over Hand

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

30 Double unders

5 Rounds for Time

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 6/20/22)

WOD - 9 Min AMRAP

3 Over the bar Burpees

4 Clean & Jerks L3-135/95# L2-95/65# L1-65/35#

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

Rounds + 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 6/13/22)

WOD (3/18/20)

21-15-9

Shoulder to Overhead L3-95/65# L2-75/55# L1-55/35#

Sumo Deadlift High Pull

Pull ups L2-Banded L1-Ring Rows

For Time

Warm Up - 20 Jumping Jacks - 20 Mountain Climbers  - 10 PVC Pass Thrus - 10 Around the World - 10 Back Presses - 10 Good Mornings - 5 Down Dogs - 5 Up Dogs - 5 Inchworms - 10 Side Lunges - 10 Up/Over Lunge - 10 Push-ups - 10 Lying T2B - 10 Pull ups - 10 Squats - 10 Banded Lying Leg Raises

WOD - (Compare to 9/10/21)

L3

2001 meter Run or Row

11 Box Jumps 30/24#

11 Thrusters 135/95#

11 Chest-to-Bar Pull-Ups

11 Power Cleans 185/125#

11 Handstand Push-Ups

11 Kettlebell Swings 70/55#

11 Toes-to-Bar

11 Deadlifts 185/125#

11 Push Jerks 135/95#

2001 meter Row or Run For Time

L2 1600m Run or Row

11 Box Jumps 24/20#

11 Thrusters 95/65#

11 Jumping Chest-to-Bar Pull-Ups

11 Power Cleans 135/95#

11 Modified Handstand Push-Ups

11 Kettlebell Swings 55/35#

11 Knees to 90

11 Deadlifts 135/95#

11 Push Jerks 95/65#

1600m Row or Run For Time

L1 800m Run or Row

11 Box Jumps 20/16#

11 Thrusters 65/45#

11 Ring Rows

11 Power Cleans 95/65#

11 H.O.D. Push-Ups

11 Kettlebell Swings 45/25#

11 Lying T2B

11 Deadlifts 95/65#

11 Push Jerks 65/45#

800m Row or Run For Time

Partner WOD - Share the work and only one works at a time -

800m Run

40 Pull ups L2-Banded L1-Ring Rows

800m Run

40 Lying Toes to Bar

800m Run

200 Double unders L2-Mix L1-High Jump Singles

800m Run

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

For Time

Warm Up

3 Laps - Tip Toe Walk - Heel Walk - Walking Lunge Steps - Bear Crawl - Crabwalk - Inchworm

10 Squats - 10 Push-ups - 10 Sit ups - 10 Pull ups

5 Banded Good Mornings - 5 Empty Bar Power Cleans - 3 Rounds

WOD - “The Chief” (Compare to 9/13/21)

3 Min AMRAP

3 Power Cleans 135/95# L2-115/75# L1-85/45#

6 HOD Push ups

9 Squats

Rest 1 Min

Repeat for 5 Cycles for 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 – 1-1-1-1-1-1-1 (Compare to 7/12/22)

WOD

200m Run L2-200m L1-100m

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

5 Rounds for Time (15 Min Cap)

Warm Up - 1 Min Row/Bike - Side Lunge - Goose Step - Bear Crawl/Inchworm - 10 Leg Swings - 10 Lying T2B - 10 Push ups - 10 Squats - 10 Pull ups - 10 Alt Pigeon Stretch - 1 Min Bike Row - 90 sec each banded overhead - 1 Min each banded ankle -

WOD (Compare to 9/13/21)

2 Min AMRAP

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

3 Burpees

2 Front Squats L3-75/55# L2-65/45# L1 55/35#

-Rest 2 Min-

8 Cycles for Total Reps

Warm Up – 1 Min Bike / Row – 5 Squats – 5 Pushups – 5 Lying T2B – 5 Pull ups – PVC Warm Up – Gather Equipment – 3 Power Snatches – 3 Rope Wraps – 4 Alt. DB Snatch – 4 GHD Sit ups – 3 Thrusters – 3 C2B Pull ups – 2 Rounds

WOD

5 Min AMRAP

1 Rope Climb L2-AHAP L1-5 Ring Rows/5 Push ups

5 Power Snatches L3-115/85# L2-95/65# L1-65/45#

Rounds + Reps

-Rest 1 Min-

5 Min AMRAP

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

12 GHD Sit ups L2-Med Ball Abmat Sit ups L1-Straight Leg Abmat Sit ups

Rounds + Reps

-Rest 1 Min-

5 Min AMRAP

8/6 Cal Bike

8 Burpees

Rounds + Reps

-Rest 1 Min-

5 Min AMRAP

5 Thrusters L3-115/85# L2-95/65# L1-65/45#

5 C2B Pull ups L2-Pull ups L1-Jumping Pull ups

Rounds + Reps

Total Rounds + Reps

WE WILL ONLY HAVE THE 5:45PM CLASS ON LABOR DAY!!!

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 6/3/22)

WOD - 10 Min AMRAP

3 Bar Muscle Ups L2-3 C2B Pull ups/3 Ring Dips L3-3 Ring Rows/3 Pushups

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

25 Double Unders

Rounds + Reps

Share the work / one partner holds plate while other partner works / plate should not touch the ground until the work has been completed.

18 Min AMRAP

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

8 Toes to Bar L2-Knees to 90 L1- Lying T2B

Total Rounds + Reps

NON WORKER HOLDS A PLATE 45/25# / PLATE GETS HANDED OFF AFTER EACH ROUND THE PLATE SHOULD NOT TOUCH THE GROUND UNTIL THE TIME RUNS OUT!!!