5:45pm CLASS ONLY!!!

Warm Up - 3 Laps - Front Skip - Back Skip - Goose Step - Side Lunge - PVC Trunk Twist - 10 Pass Thrus - 10 Back Rack Presses - Then -

10 Push Ups - 10 Sit ups - 10 Squats - 10 Pull ups (5 strict) - Crabwalk / Inchworm - 2 Min Each Banded Elbow - 2 Min Each Calf Smash -

Movement Prep - 5 Reps of each rep - 3 Rounds

Partner WOD (Compare to 12/6/21)
5 minutes max reps Burpees
-Rest 1 minute-
5 minutes max reps Sit ups
-Rest 1 minute-
5 minutes max reps Lunge Steps
-Rest 1 minute-
5 minutes max reps Push ups
-Rest 1 minute-
5 minute max reps Double unders or Single unders
For Total Reps Accumulated

Warm Up - 2 Min Bike or Row - Then - Movement Prep - 5 Reps of each - 3 Rounds **Start light and add weight**

THANKSGIVING DAY PARTNER WOD!!! - 8am Class ONLY!!! (Compare to 11/25/21)

L3

8 Min AMRAP

20 Pull ups L2-Banded L1-Ring Rows

100 Double unders L2-Running Singles L1-High Jump Singles

-Rest 2 Min-

8 Min AMRAP

20 Burpees

50 Med Ball Sit ups L3-20/14# L2-16/12# L1-14/10#

-Rest 2 Min-

8 Min AMRAP

20 Goblet Squats L3-70/55# L2-55/35# L1-45/25#

50 HOD Pushups L2-Worm Ups L1-Knees

-Rest 2 Min-

8 Min AMRAp

20/16 Calorie Row L2-18/14 Cal L1-16/12 Cal

30 Shoulder to Overhead L3-95/65# L2-75/45# L1-55/25#

Total 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 - 2 Rounds - 1 Lap - Bar Warm Up - Front Squat - 5-4

Strength WOD - Front Squat - 3-3-3-3-3-3-3 (Compare to 8/32/22)

Strength WOD - Deadlift - 3-3-3-3-3-3-3 (Compare to 6/27/22)

WOD (Compare to 8/31/22)

90 seconds to complete:

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

8 DB Snatch (4 Rt / 4 Lt) L3-50/35# L2-40/25# L1-30/15#

8 Lying T2B

-Rest with time remaining-

8 Rounds

**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 – 7-7-7-7-7-7-7 (Compare to 9/14/22)

WOD - 9 Min AMRAP (Compare to 9/14/22)

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- 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 9/8/22)

WOD – 10 Min AMRAP

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

5 Hang Power Cleans

3 Front Squats

1 Shoulder to Overhead

Rounds + Reps

Partner WOD

10 Snatches 135/95# L2 - 75/55# L1 - 65/45#

20 Toes to Bar L2 - K290 L1 - Lying T2B

30 Chest to Bar Pullups L2 - Pull ups L1 - Band/Ring Rows

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

50 Over the Bar Burpees L2 - same L1 - same

2 Rounds 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 9/15/22)

WOD – 10 Min AMRAP

25 Double Unders L2-Mix L1-High Jump Singles

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

100m Run

Rounds + Reps

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)

Shoulder Press – 1-1-1-1-1 (9/5/22)

WOD – 7 Min AMRAP

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

5 Ground to Overhead L3-95/65# L2-65/45# L1-55/35#

Rounds + Reps

Warm Up

2 Min Bike or Row – 10 Squats – 10 Side Lunges – 2 Min Banded Hip Hamstring / Calf stretch – 30 sec Squat Hold – 5 Down / Up / Child – 1 Min Shoulder Flexor (Box/PVC) – 1 Min Lat Smash (Roller) - Movement Prep – 5 Thrusters – 5 Box Jumps – 4 Thrusters – 4 Box Jumps – 3 Thrusters – 3 Box Jumps -

WOD (Compare to 9/10/18)

20 Min to complete: (with a partner)

20 Thrusters L3-115/75# L2-75/55# L1-65/45#

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

20 Burpees

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

30 Box Jumps

30 Burpees

40 Thrusters L3-85/55# L2-55/35# L1-45/25#

40 Box Jumps

40 Burpees

50 Thrusters L3-65/45# L2-45/35# L1-35/25#

Max Calorie Row in Remaining 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 Squats - 5-5-5-5-5-5-5 (Compare to 8/16/22)

WOD – 10 Min AMRAP

3 Snatch Balances L3-95/65# L2-65/45# L1-55/35# (From the Rack)

5 Overhead Squats

200m Run

Rounds + Reps

Warm Up - 100m Run - 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 - 5 Back Presses - Shoulder Stretch - Empty Bar - 5 Shoulder Press - 4 Push Press - 3 Push Jerk - 2 Rounds - 1 Min (each) Banded elbow - Bar Warm Up Push Press – 5-3

Strength WOD - Push Press - 1-1-1-1-1-1-1 (Compare to 8/29/22)

WOD - 11 Min AMRAP (Compare to 8/29/22)

5 Over the Bar Burpees

5 Strict Pull ups L2-Kipping L1-Jumping

5 Power Snatches L3-75/50# L2-65/45# L1-55/35#

Rounds + Reps

Partner WOD

-Share the work / One works at a time-

40-30-20-10

Deadlifts L3-225/155# L2-185/125# L1-135/95#

Calorie Bike

*Before every round each partner runs 200m*

For Time

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