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 - Movement Prep - 5 Reps of each rep - 3 Rounds

WOD - Tabata Style - 20 sec work / 10 sec rest

(Compare to 3/5/21 or 2/6/20)

8 Rounds of Each Movement

Calorie Row

-Rest 1 Min-

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

-Rest 1 Min-

Toes to Bar L2-Knees to 90 L1-Knees AHAP

-Rest 1 Min-

Wall Kick up to Handstand / Wall Step ups

-Rest 1 Min-

Pull ups L2-Jumping Pull ups L1-Ring Rows

Total 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 - Walking Lunge - Side Lunge - 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) Banded elbow - Movement Prep - 5-4-3 reps of each movement -

WOD - 30 Minutes of work –

4 Min to Complete:

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

10 Power Cleans L3-155/105# L2-115/80# L1-85/55#

8 Over the Bar Burpees

Rest in the time remaining.

-Then-

4 Min to Complete

100 Double unders

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

10 Power Snatches L3-115/80# L2-95/65# L1-65/45#

Rest in the time remaining

4 Rounds

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 9/30/22)

WOD – 8 Min AMRAP

8 Med Ball Cleans L3-20/14# L2-16/12# L1-14/10#

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

8 Lying Toes to Bar

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 – 5-5-5-5-5-5-5 (Compare to 10/7/22)

WOD - 12 Min AMRAP (Compare to 9/28/22)

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

Warm Up – 1 Min Bike – Walking Lunge – 30 sec Down/Up/Child – Side Lunge – 30 sec Bike – 5 Pull ups – 5 Pushups – 5 Sit up – 5 Squats – 2 Rounds – 10 sec bar hang – 5 scapula pulls – 2 Rounds – 5 sec rope hang – 2 rope knees to elbows – 2 Rounds – 2 Rope Foot lock – 2 Rounds – 2 Rope Lock and Pull – 2 Rounds

WOD

12/10 Calorie Bike L2-10/8 Cals L1-8/6 Cals

2 Rope Climbs to 15’ L2-2 As High As Possible L1-4 Hand over Hand

10 Rounds 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 – 1-1-1-1-1-1-1 (Compare to 10/5/22)

WOD – 11 Min AMRAP (Compare to 10/5/22)

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

Partner WOD - Share the work / only 1 works at a time -

40 Thrusters L3-95/65# L2-75/55# L1-65/45#

400m Run (Both Partner Run 400m at the same time) L2-300m L1-200m

40 GHD Sit ups L2-Med Ball Sit ups L1-Abmat Sit ups

30 Thrusters L3-95/65# L2-75/55# L1-65/45#

400m Run (Both Partner Run 400m at the same time) L2-300m L1-200m

30 GHD Sit ups L2-Med Ball Sit ups L1-Abmat Sit ups

20 Thrusters L3-95/65# L2-75/55# L1-65/45#

400m Run (Both Partner Run 400m at the same time) L2-300m L1-200m

20 GHD Sit ups L2-Med Ball Sit ups L1-Abmat Sit ups

For Time

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 9/20/22)

WOD (15 Min Cap)

1000m Row

-Rest 1 Min-

50 Burpees

-Rest 1 Min-

2400m Bike

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 – 5-5-5-5-5-5-5 (Compare to 10/3/22)

WOD - 10 Min AMRAP (Compare to 10/3/22)

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

5 OTB Burpees

Rounds + Reps

Warm Up - 100m Run - Side Lunge - Goose Step - 5 Push ups - 5 Sit ups - 5 Squats - 5 Pull ups - 5 Down/Up Dogs - 100m Run - Bear Crawl/Inchworm - Movement Prep -

WOD (Compare to 6/11/19)

3 Min AMRAP

5 Burpees

5 Pull ups/Band/RR

-Rest 1 Min-

3 Min AMRAP

5 Cal Bike

5 Push ups

-Rest 1 Min-

3 Min AMRAP

5 SDLHP 70/55# 55/35# 45/25#

5 Abmat Sit ups

-Rest 1 Min-

3 Min AMRAP

5 HSPU Modified Pike/KonBox

5 Squats

-Rest 1 Min-

3 Min AMRAP

10 Cal Row

10 DB Snatch 50/35# 40/25# 30/15#

-Rest 1 Min-

3 Min AMRAP

5 Wall Shots 20/14# 16/12# 14/10#

5 Jumping Lunges / Lunge Steps

For Total 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 (Compare to 10/4/22)

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 - 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**