Warm Up - 100m Run - 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 - 10 Shoulder Stretch - Movement Prep - 5 Reps of each - 2 Rounds

WOD (Compare to 10/22/21)

6 Min AMRAP

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

10 Burpees L2-10 Burpees L1-8 Burpees

Rounds + Reps

-Rest 3 Min-

6 Min AMRAP

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

5 Strict Pull Ups L2-Strict Banded L1-Seated Ring Pull ups

Rounds + Reps

-Rest 3 Min-

6 Min AMRAP

8 Ring Dips L2-Modified Ring Dips L1-Box Dips

12 Abmat Sit ups

Rounds + Reps

Score = Total Reps

Warm up – 30 singles – 5 Down/Up/Child – 10 Pushups – 10 Hollow Rocks – 30 sec Forearm Stretch – 30 sec Running Singles – 10 Side Lunges – 10 Squats – 10 Pull ups – 30 sec High Jump Singles – PVC – Trunk Twist – 5 Pass Thrus – 10 Around the World – 5 Back Presses – 5 SOTTS Presses – Clean Prog. – Clean Complex – Empty Bar – Clean Prog. – Clean Complex –

Strength WOD - Clean Complex – 1 High Hang Squat Clean – 1 Low Hang Squat Clean – 1 Squat Clean – 7 Rounds (8/1/22)

WOD – 12 Min AMRAP

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

35 Double Unders L2-Mix L1-High Jump Singles

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

Rounds + Reps

Warm Up - 30 sec Jump Rope - 200m Run - PVC - 10 Pass Thrus - 10 ATW - 10 Back Presses - 30 sec Jump Rope - Front Skip - Back Skip - 10 Side Lunge - Inchworm - 10 Push-ups - 10 Pull ups - 10 Sit ups - 10 Squats - Movement Prep -

WOD - 20 Min AMRAP (Compare to 10/20/21)

50 Goblet Squats L3-50/35# L2-40/25# L1-30/20#

40 Alternating DB Snatch

30 Suitcase DB Lunge Step (either hand)

20 Alternating DB S2OH

200m Run

Rounds + Reps

Partners alternate movements / Only one works at a time / Complete 6 Rounds for Time

10 Alt DB Snatch L3-50/35# L2-40/25# L1-30/15#
10 H.O.D. Pushups
10 Pull ups
10 Shoulder to Overhead L3-115/85# L2-95/65# L1-65/45#
10 Deadlifts L3-185/125# L2-135/95# L1-95/65#
10 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#
10 Power Cleans L3-115/85# L2-95/65# L1-65/45#
6 Rounds for Time

Warm Up – 200m Run – PVC – 5 Pass Thrus – 10 Around the World – 5 Back Presses – 5 SOTTS Presses – 1 Round Clean Complex – 10 Side Lunges – 30 sec Sampson Stretch - 200m Run – Empty Bar – 5 Power Cleans – 5 Wall Ball Shots – 5 Burpees – 200m Run – (Add Weight) 4 Power Cleans – 4 Wall Ball Shots – 4 Burpees – 100m Run – (Working Weight) 3 Power Cleans – 3 Wall Ball Shots – 3 Burpees
WOD
800m Run L2-600m L1-400m
21 Power Cleans L3-135/95# L2-115/85# L1-85/55#
21 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#
21 Burpees
-Rest 2 Min-
600m Run L2-400m L1-300m
15 Power Cleans
15 Wall Balls
15 Burpees
-Rest 2 Min-
400m Run L2-300m L1-200m
9 Power Cleans
9 Wall Ball Shots
9 Burpees
For Time

Warm Up – 100m 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 – 7-7-7-7-7-7-7 (Compare to 7/27/22)
WOD – 9 Min AMRAP
4 C2B Pull ups L2-Banded L1-Seated Ring Pull ups
6 Ring Dips L2-Ring Pushups L1-Bench Dips
7 Squats
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 - 7-6
Strength WOD – Shoulder Press – 5-5-5-5-5-5-5 (Compare to 7/29/22)
WOD – 12 Min AMRAP
5 Power Snatches L3-115/85# L2-85/55# L1-55/35#
10 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#
5 Power Cleans L3-115/85# L2-85/55# L1-55/35#
Rounds + Reps

Warm Up – 100m Run – Front Skip – Back Skip – Side Skip – Walking Lunge – 100m Run – Side Lunge – Zig Zag Jumps – Criss Cross Jumps – Bear Crawl / Inchworm – 100m Run – 30 sec Down / Up / Child – 10 Pushups – 10 Lying T2B – 10 Squats – 10 Pull ups – 100m Run – 2 Min Calf Smash (each) – 2 Min Couch Stretch (each) – 200m Run – 2 Min Banded Elbow (each) - Movement Prep -

WOD

Run 800 meters L2 - 600m L1 - 400m
- Then -
10 Knees to elbows L2 - K290 L1 - Lying Toes to Bar
10 Back / Hip Extension L2 – Superman L1 - Superman
10 Rounds
- Then - 
Run 800 meters L2 - 600m L1 - 400m
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 – 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 8/22/22)

WOD – 10 Min AMRAP

10 Burpee C2B Pull ups L2-Burpee Jumping Pull ups L1-Burpee Ring Rows

25 Double Unders L2-Mix L1-High Jump Singles

Rounds + Reps

Each Partner Alternates Movements / 20 Min AMRAP

10 Squat Cleans L3-135/95# L2-95/65# L1-55/35#

8 Over the Bar Burpees

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

Total Rounds + Reps

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 (Compare to 7/20/22)

Empty Bar - 5 Good Mornings - 5 Front Squats Squats - 2 Rounds - Bar Warm Up - Front Squat - 7-7

Strength WOD – Front Squat – 7-7-7-7-7 (Compare to 7/19/22)

WOD – 7 Min AMRAP

25 Double Unders L2-Mix L1-High Jump Singles

10 NO Pushup Burpees

Rounds + Reps

Warm Up – 1 Min Row – 10 Lunge Steps – 10 Side Lunges – 100m Run – 5 Down/Up/Child Pose – PVC – Trunk Twist – 5 Pass Thrus – 10 Around the World – 5 Back Presses – 5 SOTTS Presses – Movement Prep – 1 Rope Climb – 1 Bar Muscle Up – 2 Alt. DB Snatches – 5 KBS – 3 HSPU – 3 SDLHP – 3 Rounds (Work to working weight)

WOD

8 Min AMRAP

2 Rope Climbs to 15’ L2-2 Rope Climbs to 10’ (AHAP) L1-4 Hand over Hand

3 Bar Muscle ups

4 Alt. DB Snatches L3-70/55# L2-55/35# L1-35/20#

Rounds + Reps

-Rest 2 Min-

8 Min AMRAP

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

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

8 Burpees

Rounds + Reps

-Rest 2 Min-

8 Min AMRAP

200m Run

7 Handstand Pushups

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

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 - 5-4

Strength WOD – Deadlift – 1-1-1-1-1-1-1 (Compare to 7/15/22)

WOD – 11 Min AMRAP

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

8 Pull ups L2-Jumping Pullups L1-Ring Rows

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

Rounds + 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 7/11/22)

WOD – 10 Min EMOM

4 Back Squats @ 50% of 7RM

3 Deadlifts

2 Front Squat

**AMRAP if you can’t keep up**

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 7/13/22)

WOD - 10 Min AMRAP

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

5 OTB Burpees

Rounds + Reps

Share the Work / Only one works at a time

1000m Row

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

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

40 HOD Pushups

40 Pull ups L2-Banded L1-Ring Rows

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

40 Deadlifts L3-95/65# L2-65/45# L1-55/35#

2400m Bike

For Time

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 (Compare to 6/30/22)

Strength WOD – Clean Progression – 1 to knee – 1 to hip – 1 Power Pull – 1 Squat Clean – 5 Rounds

WOD – 5 Min AMRAP

3 Power Clean L3-115/85# L2-95/65# L1-65/45#

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

Rounds + Reps

Warm Up - 100m Run - Front Skip - Back Skip - Side Skip - Zig Zag Jump - 10 Lunge Steps - 10 Side Lunge - 30 sec Down Dogs - 30 sec Up Dogs - 100m Run - 10 Empty Bar Good Mornings - 2 Min Shoulder Smash (Lacrosse Ball) (each) - Movement Prep -

WOD - 25 Min AMRAP (7/31/20)

50 Deadlifts L3-205/145# L2-165/110# L1-95/65#

50 Toes to Bar L2-K290 L1-Lying T2B

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

50 Abmat Sit ups

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

Rounds + Reps

Warm Up – Gather Equipment - 100m Run – 30 Singles - Side Lunge – Walking Lunge – 5 Slow Squats – 5 Down/Up Dogs – 5 Pushups – 100m run – 30 High Jump Singles – 5 Strict Pull ups – 5 Slow Lying T2B – 4 Alt DB Snatches – 15 Double unders – 4 Thrusters – 2 Rounds – 4 HSPU – 4 Alt DB S2OH – 2 Rounds -

Compare to 9/4/21

WOD - 12 Min AMRAP

12 Alt Dumbbell Snatch L3-50/35# L2-45/30# L1-30/25#

25 Double unders L2-Mix L1-High Jump Singles

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

Rounds + Reps

-Rest 5 Min-

WOD - 12 Min AMRAP

L3

8 Handstand Push-ups L2-Modified Depth L1-Pike/Knees on Box

6 Dumbbell S2OH L3-50/35# L2-45/30# L1-30/25#

4 Burpees

Rounds + Reps

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 - Shoulder Press - 7-7-7-7-7-7-7 (Compare to 7/7/22)

WOD – 12 Min AMRAP

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

6 Ground to Overhead L3-95/65# L2-75/55# L1-65/45#

4 Bar Muscle Ups L2-C2B Pull ups L1-Jumping Pull ups

Rounds + Reps