Warm Up – 100m Run – Walking Lunge – Side Lunge – 30 sec Down/Up/Child – 10 Superman – 10 Pushups – 5 Kips – 5 Pullups – 100m Run – Empty Bar – 3 Thrusters – 3 Calorie Row – 3 T2B – 3 Calorie Row – Add Weight – 5 Thrusters – 5 Calorie Row – 5 T2B – 5 Calorie Row – Working Weight – 8 Thrusters – 8 Calorie Row – 8 T2B – 8 Calorie Row -

WOD

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

30 Calorie Row L2-25 Calories L1-20 Calories

40 Toes to Bar L2-Knees AHAP L1-Lying T2B

30 Calorie Row L2-25 Calories L1-20 Calories

-Rest 2 Min-

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

20 Calorie Row L2-18 Calories L1-15 Calorieso

30 Toes to Bar L2-Knees AHAP L1-Lying T2B

20 Calorie Row L2-18 Calories L1-15 Calorieso

-Rest 2 Min-

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

10 Calorie Row L2-Same L1-Same

20 Toes to Bar L2-Knees AHAP L1-Lying T2B

10 Calorie Row L2-Same L1-Same

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 - 7-6

Strength WOD - Deadlift - 5-5-5-5-5-5-5 (Compare to 6/8/22)

WOD (Compare to 6/8/22)

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

-Every time you break, perform 10 Burpees-

For Time

Warm Up – 30 sec Bike / Run Laps – 30 single unders – 30 sec Down/Up/Child – 30 sec Squat Hold – 10 Squats – 30 High Jump Singles – 10 Pullups – 10 Knees to elbows – 10 Side Lunges – 30 Double unders – Rope Climb warm up - 2 Hand over Hand – 2 Foot locks – 2 Pulls with foot locks – 2 Rounds – 30 Double unders – 1 Rope Climb – 15 Squats -

WOD

20 Min AMRAP

50 Double Unders L2-Mix L1-High Jump Singles

3 Rope Climbs to 15’ L2-AHAP L1-6 Hand over Hand

20 Squats

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 - Empty Bar - 5 Good Mornings - 5 Front Squats Squats - 2 Rounds - 1 Lap - Bar Warm Up - Front Squat - 7-6

Strength WOD - Front Squat - 5-5-5-5-5-5-5 (Compare to 8/8/22)

WOD – Every 30 seconds –

1 Front Squat @ 60% of 5RM

1 Thruster

20 Rounds

Warm Up - 100m Run - Front Skip - Back Skip - Side Lunge - Bear Crawl - 100m Run - 10 Squats - 10 Pushups - 10 Pull ups - 10 Sit ups - 100m Run - Movement Prep - 5 Reps of each for 2 Rounds

WOD - 3 Scores (Compare to 6/9/21 or 6/16/20 or 6/24/19)

L3

7 Min AMRAP

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

7 Pull ups L2-Banded L1-Ring Rows

7 Abmat Sit ups

Rounds + Reps

-Rest 2 Min-

7 Min AMRAP

7 Squats

7 KB Swings L3-70/55# L2-55/35# L1-45/25#

7 Sumo Deadlift High Pulls L3-70/55# L2-55/35# L1-45/25#

Rounds + Reps

-Rest 2 Min-

7 Min AMRAP

7 HOD Push Ups

7 Jumping Lunge

7 Forward Rolls L2-Candlestick Rolls L1-Log Rolls

Rounds + Reps

Partner WOD - Each partner works for 30 seconds at each movement and then moves to the next movement.

30 seconds max reps / 30 seconds reps

1 - Calorie Bike

2 - Burpees

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

4 - Calorie Row

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

6 - Pull ups

7 - GHD Sit ups

3 Rounds for Total Reps / Cals

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 8/26/22)

Strength WOD - Push Jerk - 1-1-1-1-1-1-1 (Compare to 8/25/22)

WOD

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

30 sec Rest

8 Rounds for Total Reps

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

WOD - 30 Min AMRAP (Compare to 11/8/21)

80 Double Unders L2-40 Double unders L1-80 High Jump singles

60 Power Cleans L3-115/85# L2-85/55# L1-65/45#

50 Burpees

40 Shoulder to Overhead

30 Toes to Bar

20 Deadlifts

10 Power Snatches

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 - 4

Strength WOD - Back Squat - 3-3-3-3-3-3-3 (Compare to 8/24/22)

WOD (Compare 3/16/22 or 9/23/21 or 4/5/21)

25 Pull ups / Banded / Ring Rows

50 HOD Push ups

75 Squats

2 Rounds for Time

Warm Up - 100m Run - Goose Step - Side Lunge - 10 Squats - Bear Crawl / Inchworm - 10 Pushups - 10 Sit ups - 10 Pullups - Crabwalk / Broad Jump - 100m Run - Movements Prep - 5 Reps of each movement - 2 Rounds

WOD (Compare to 11/5/21)

400m Run L2-300m L1-200m

-Then-

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

80 Abmat Sit ups

60 HOD Pushups

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

20 Hang Squat Clean Thruster L3-95/65# L2-65/45# L1-55/35#

-Then-

400m Run L2-300m L1-200m

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 - 4

Strength WOD – Shoulder Press – 3-3-3-3-3-3-3 (Compare to 8/18//22)

WOD – 12 Min AMRAp

5 Ground to Overhead L3-115/85# L2-95/65# L1-65/45#

7 Box Jump Overs L3-30/24” L2-24/20” L1-20/18”

9 Burpees

Rounds + Reps

Partner WOD

Share the Work / One works at a time

100 Double unders L2- Mix L1- High Jump Singles

1000m Row L2-800m L1-600m

100 Double unders L2- Mix L1- High Jump Singles

2400m Bike L2-1500m L1-1200m

100 Double unders L2- Mix L1- High Jump Singles

800m Run 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 - 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 8/30/22)

WOD – Every 30 sec -

1 Squat Snatch @ 60% of Snatch 1RM

24 Rounds

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 – 5-4

Strength WOD - Push Press - 3-3-3-3-3-3-3 (Compare to 8/10/22)

WOD - 12 Min AMRAP

200m Run

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

6 Pull ups L2-Banded L1-Ring Rows

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 - 7-7

Strength WOD - Deadlift - 7-7-7-7-7-7-7 (Compare to 8/4/22)

WOD – 10 Min AMRAP

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

50 Double Unders L2-Mix L1-High Jump Singles

12 Abmat Sit ups

Rounds + Reps

Warm Up - 3 Laps - Bear Crawl - Walking Lunge - Goose Step - PVC - 10 Pass Thrus - 10 ATW - 5 Back Presses - 5 SOTTS Presses - 5 OHS - 10 Push ups - 10 Sit ups - 10 Pull ups - 10 Squats - 1 Min Jump Rope - 5 Down/Up Dogs - 2 Min (each) Banded Elbow - Bar Warm Up - 1 Front Squat - 1 Thrusters - 1 Pwr Snatch - 1 OHS - 1 Sqt Snatch - 3 Rounds -

WOD - 24 Min EMOM (5/16/22)

M1: 15 Thrusters L3-95/65# L2-65/45# L1-55/35#

M2: 10 Over the Bar Burpees L2-8 OTBB L1-6 OTBB

M3: 9 Power Snatches L3-95/65# L2-65/45# L1-55/35#

M4: 10 OTB Burpees L2-8 OTBB L1-6 OTBB

M5: 6 Complex of 1 Pwr Clean + 1 Hang Clean L3-95/65# L2-65/45# L1-55/35#

M6: Rest

4 Rounds

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 - 5 - 5

Strength WOD – Back Squat – 5-5-5-5-5-5-5 (Compare to 8/2/22)

WOD – 10 Min AMRAP

3 Power Cleans L3-155/105# L2-135/95# L1-95/65#

4 Burpees

5 T2B L2-K290 L1-Lying T2B

Rounds + Reps

Partner WOD (5/7/22 or 2/19/22) - **1 Partner completes a round** - Alternate until all rounds are completed
300m Bike
8 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#
6 Sumo Deadlift High Pull
4 Burpees
20 Rounds for Time

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 – 3-3-3-3-3-3-3 (Compare to 8/3/22)
WOD – 12 Min AMRAP
5 Devil Presses L3-50/35# L2-40/25# L1-30/15#
8 DB Lunge Steps
100m Run
Rounds + Reps

Warm Up – 2 Laps – 30 Singles - PVC Warm up – 4 Turkish Get ups – 30 sec Down/Up/Child – 2 Laps – 30 High Jump Singles – 30 sec Side Lunge – 5 Squats – 5 Strict Pull ups – 5 T2B – 2 Laps – 30 Double Unders – Movement Prep -
WOD
10 Handstand Push ups
15 Thrusters L3-95/65# L2-65/45# L1-55/35#
20 Over the Bar Burpees
25 Toes to Bar L2-K290 L1-Lying T2B
30 Box Step up overs L3-24/20” L2-20/18” L1-18/16”
35 Pull ups L2-Banded L1-Jumping
40 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#
45 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#
50 Double Unders L2-Mix L1-High Jump Singles
2 Rounds For Time