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 7/7/22)

WOD - 8 Min AMRAP (Compare to 7/7/22)

5 S2OH @ 50% of SP 7Rm

35 Double Unders / High Jump Singles

Rounds + Reps

Partner WOD - Share the work / Only one works at a time

40-30-20-10

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

Calorie Bike

Before each round complete:

100ft Bear Crawl

100ft Farmers Carry L3-55/35# L2-45/25# L1-35/15#

For Time

Warm Up - 200m Run - Bear Crawl - Inchworm - Side Lunge - Front Skip - Back Skip - Arm Circles - Trunk Twist - 200m Run - Station Intro

WOD (Compare to 2/25/22)

Strict Movements - Form -

Station #1 - Bent Over Rows 3 x 10

Standing Tricep Extensions 3 x 10 (each arm)

Station #2 - Ball Slams 3 x 10

Russian Twist 3 x 20

Station #3 - Dumbbell Bench 3 x 10

Strict Pull ups / Ring Rows 3 x 10

Station #4 - Barbell Curls 3 x 10

Goblet Squats 3 x 10

Station #5 - Hamstring Raises 3 x 10

Lying T2B 3 x 10

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 (1/13/22 or 9/26/19 or 5/6/19)

50 Box jump L3-24/20” L2-40 @ 20/18” L1-35 @ 18/16”
50 Jumping pull-ups 
50 KB swings L3-35/25# L2-40 @ 30/20# L1-35 @ 25/15
50 Walking Lunge steps L2- 40 reps L1-35 reps
50 Knees to elbows L2-Knees AHAP L1-Lying T2B
50 Push press L3-45/35# L2- 40 @ 40/30# L1- 35 @ 35/25#
50 Back extensions L2- 40 Superman L1-35 Superman
50 Wall ball shots L3-20/14# L2-40 @ 16/10# L1-35 @ 14/8#
50 Burpees L2 - 40 reps L1-35 reps
50 Double unders L2-40 High Jump Singles L1-35 HJS

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 Complex – 5 Rounds (Compare to 9/22/22)

WOD (Compare to 9/22/22)

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 - 3 Laps - Bear Crawl - Walking Lunge - Goose Step - PVC - 10 Pass Thrus - 10 ATW - 5 Back Presses - 5 Push Presses - 10 Push ups - 10 Sit ups - 10 Pull ups - 10 Squats - 5 Burpees - 5 Down/Up Dogs - Elbow - Bar Warm Up - 2 Clean & Jerks - 3 KB Swings - 3 Wall Ball Shots- 2 Over the Bar Burpees - 3 Rounds -

WOD - 25 Min EMOM (5/14/21)

5 Min to Complete

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

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

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

10 Over the Bar Burpees

-Rest with the time remaining-

5 Rounds

**AMRAP if you can’t keep up**

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 (Compare to 9/19/22)

Strength WOD – Overhead Squat – 3-3-3-3-3 (Compare to 9/13/22)

WOD (9/13/22)

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

2 Laps - Front Skip - Back Skip - Goose Step - Side Lunge

1 Lap - 5 Squats - 5 Push ups Down Dog - 5 Strict T2B - 5 Strict Pull ups

Movement Prep - 5 reps of each movement - 2 Rounds

Partner WOD

60 Cal Bike or 60 Cal Row

50 Power Snatches  L3:135/95# L2:95/65# L1:55/35#

40 Abmat Sit ups

30 Chest to Bar Pull ups L3:C2B L2:Pull ups L1: Ring Rows

20 Over the Bar Burpees

For Time

**Only one Partner works at a time**

** Break up the work any way you want**

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