Warm Up - 10 Samson stretch lunges - 10 PVC good mornings - 10 PVC overhead squats - 10 hollow rocks - 10 push-ups - 10 ring rows OR 3-10 strict pull-ups -100m Run 3 Same leg Box Step ups (Rt/Lt) – 100m Run - 6 Alt Box Step ups – 100m Run – 6 Alt DB Box Step ups - Rest 2 min – 200m Run – 10 Alt DB Box Step ups (3 min) –

WOD

Every 5:00
800-m Run L2-600m Run L1-400m Run
Max reps DB box step-ups L3-50/35# 24/20” L2-40/25# 24/20” L1-30/15# 20/18”
– Use one DB –

3 Rounds for Total step ups

Post WOD 
15 V-ups
:15 hollow hold
20 alternating plank shoulder taps

3 Rounds

Warm Up – 4 Min AMRAP – 10 Mountain Climbers – 10 Squats – 10 Pushups –Then- 5 Empty Bar Bench Press – 2 Rounds – 10 Bench Presses (Add Weight) – 3 Rounds

Strength – Bench Press – 10-10-10-10-10 (5 Min per round)

Post Strength – Max Time Hanging L-Sit / Knees at 90

Stretching – 1 Min Pec Smash (Rt/Lt) – 1 Min Shoulder Smash (Rt/Lt)

Warm Up

3:00 row (slow pace) – 30 sec Mountain Climbers – 5 Inchworm pushups – 5 KB Windmills/arm – 30 sec No push up Burpees – 10 Rt Arm KB Swings – 10 Lt Arm KB Swings – 30 sec Over the Bar Burpees – 20 KB Swings – Empty Bar – 5 DL (Weight in Heels) – 5 DL (Flat Back) – 5 DL (Active Shoulders) – 5 DL (Straight Bar Path) – 5 DL (Angle Torso / High Hips) – 8 Unbroken DL (Rest 1 Min) – 3 Rounds (Add wt) - 
WOD
21-15-9:
Deadlifts L3-225/155# L2-185/125# L1-135/95#
Over the Bar Burpees

For Time

Post WOD – 3 Rounds of Max strict chin ups (2 Min per Rnd)

Post WOD – 30 sec Child Pose – 15 sec Samson Stretch (Rt/Lt) – 3 Rounds

WARM-UP - 1:00 Row - 1:00 row - 10 PVC pass throughs - 5 wall squats – 2 Rounds – Empty Bar - 5 snatch deadlifts to mid-thigh - 5 deadlift-shrugs - 5 muscle snatches - 5 behind-the-neck snatch grip push jerks - 5 overhead squats - 5 hang squat snatches - 5 squat snatches –

ACCESSORY I - 3 Tall Snatches (Pick a weight that allows you to move fast!) https://youtu.be/UpDy-VNnUuo - 5 Sets (2 Min each)

ACCESSORY II - 30 sec Alternating V ups – Rest 15 sec - 30 sec OHS (45/35#) – Rest 15 sec – 30 sec Bar Hangs – Rest 15 sec – 3 Rounds

STRENGTH WOD - Add weight - 1 hang squat snatch - 1 squat snatch – 3 Rounds – Build up the load to your starting weight (~40% of 1 rep snatch max)

– EVERY 1:30 -

1 Hang squat snatch

1 squat snatch

- 10 SETS WORKING TO HEAVIEST WEIGHT –

WOD – “randy”

75 Power snatches L3-75/55# L2-55/45# L1-45/35#

for time

Partner WOD

300ft synchro walking lunge (walking lunge together)

200 double-unders L2-200 Mix DUs / HJS L1-200 HJS (Share the work)

1200ft med-ball carry L3-20/14# L2-16/12# L1-14/10# (Share the work)–

Break up the double-unders between partners and switch who carries the ball as needed.

3 rounds for time with a partner:

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 3/28/23)

WOD (15 Min Cap)

-Wear a vest if you have one-

4 Pull ups / Banded / Ring Rows

8 HOD Push ups

12 Squats

10 Rounds 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 – Power Snatch – 10-8 (Touch and Go) Squat Snatch – 6-4-2 (Reset)

WOD

50 Front Squats L3-135/95# L2-40 @ 115/75# L1-30 @ 85/55#

50 Bar Facing Burpees L2-40 L1-30

For Time (10 Min Cap)

Warm Up
Jog - Skipping high knees - Lateral shuffle - Goose Steps - Samson lunges (10, then jog) - Crawling spiderman lunges (10, then jog) - Bear crawl - Bunny hop - Broad jump (5, then jog) - Burpee broad jump (5, then jog)

2 x :20 figure-4 hold/leg - Shoulders over hips, hips over heel, heel of the lifted leg in line with the knee.

2 x 10 foot pulls/leg - Pull the heel straight up towards the hips to the figure-4 position without changing body position.

2 x 5 running pulls in place/leg - Maintain rhythm and body position while pulling one heel up to the hip.

10-20 changes in support - Switch legs and hold the figure-4 without changing overall body position.

2 x 25-ft hops forward - Maintain a tall body position and only slightly lean forward to move.

WOD - Every 3:00


L3-200-m run L2-150m L1-100m

8 Sets

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 3/22/23)

WOD – 10 Min AMRAP

1 min – Rt arm DB Snatches L3-40/25# L2-30/15# L1-20/10#

1 min – Lt arm DB Snatches L3-40/25# L2-30/15# L1-20/10#

-Rest 2 Min-

3 Rounds for Total 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 3/8/23)

WOD - 12 Min AMRAP (3/8/23)

200m Run L2-200m L1-100m

25 Double unders L2-Mix L1-High Jump Singles

10 Front Squats L3-95/65# L2-65/45# L1-55/35#

Rounds + Reps

Warm Up

1 set:Partner A: 100-ft DB Front Rack Carry (Light weight)Partner B: alternating Spiderman stretches1 set:Partner A: 100-ft DB Front Rack Carry (Add weight)Partner B: 5 good mornings + broad jump1 set:Partner A: 100-ft DB Front Rack Carry (Add weight)Partner B: 3 burpee broad jump

Partner WOD - 20 Min AMRAP - “You Go, I Go” - Partners alternate rounds for 20 min

100-ft double-DB Front Rack Carry L3-50/35# L2-40/25# L1-30/15# (DB in each hand)12 alt. DB snatches L3-50/35# L2-40/25# L1-30/15# (One DB)100-ft double-DB Front Rack Carry L3-50/35# L2-40/25# L1-30/15# (DB in each hand)

Total Rounds + Reps

Friday 6/9/23

WARM-UP
:20 push-ups + 2 shoulder taps - :20 kip swings - :20 counterbalance squats – 1 Climbing Pull ups (Attempt to increase height of pull up each rep) - 2 Rounds – Empty Bar – 5 Deadlift shrug – 5 Power Cleans – 5 Front Squats – 5 Hang Power Cleans - 5 Hang Squat Cleans – 2 Rounds (add weight round 2) – 10 Min to build to “heavy” power clean – 1 min per set – 3 Hang squat cleans (work wt) – 3 Kipping Pull ups – 3 Hang Squat Cleans – 3 Bar Muscle Ups (scale as needed) – 5 Hang Squat Cleans 3 Bar Muscle Ups -

WOD
9 hang squat cleans L3-155/105# L2-115/75# L1-75/55#
6 bar muscle-ups L2-C2B Pull ups L1-12 Jumping Pull ups

6 Rounds for Time

Warm Up – 2 Laps Run – 10 Singles - Goose Steps - 5 Down Dog / Up Dog – 15 High Jump Singles - 10 Pushups - 30 sec Plank – 20 Double unders - 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 – KB Warm Up – 2 Hip – 2 Russian – 2 American – 2 Rounds - Bar Warm Up - Deadlift - 7-7

Strength WOD - Deadlift - 7-7-7-7-7-7-7 (Compare to 3/23/23)

WOD – 10 Min AMRAP

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

50 Double Unders L2-Mix L1-High Jump Singles

10 Toes to Bar L2-K290 L1-Lying T2B

Rounds + Reps

Warm Up - 200-m run (conversation pace) - 10 leg swings/leg (forward and backward) - 10 ring rows – 2 Rounds - 200-m run (a little faster) - 10 box step-ups - 
10 box incline push-ups - 2 rounds: 200-m run (a little faster) - 10 reverse lunges - 10 steps bear crawl - 2 rounds:

Skill Work - ROPE CLIMB PROGRESSION: 5 strict pull-ups or ring rows - 5 pull-to-stands - Foot hook practice - 3 x foot hook + 1 pull + re-establish foot hook - 3-5 rope climbs

DB LUNGE REVIEW: 5 reverse lunges/leg - 5 DB reverse lunges/leg - 5 DB reverse lunges/leg

MINI ROUND: Give athletes 1:00 to grab their workout weight DBs. - 1 rope climb (workout variation) - 4 reverse lunge (workout weight)

WOD - EMOM 16:
Even minutes: 3 rope climbs L2-1 Rope Climb L1-3 Hand over Hand
Odd minutes: 12 DB reverse lunges L3-50/35# L2-30/15# L1- 8 reps @15/10# or unweighted (Use 2 DBs for the lunges, held as desired)

GENERAL WARM UP - 2:00 row, bike, or SkiErg - 10 alternating spiderman stretches - 5 push-ups to down dog - 10 air squats, slow and controlled - 5 push-ups to down dog - 10 reverse lunges - 5 push-ups to down dog - 10 single-leg squats or air squats

GYMNASTICS PRACTICE TIME

10:00 to work on gymnastics skill (Kipping Pull ups, Handstand, Handstand Walks, Bar/Ring Muscle Ups or whatever they choose)

WORKOUT PREP

1 round on machine of choice:
:30 slow
:30 pick up the pace
:30 fast

WOD

RX- Conditioning challenge:
20:00 to establish max meters on a machine of your choice – L2 AND L1 - Same as RX’d

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 4/19/23)

WOD

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

10 Over the Bar Burpees

5 Rounds for Time

Warm Up - 30 sec Row - 5 Kettlebell Swings (light) - 5 Sumo Deadlift High Pulls (light) - 30 sec Bike - 5 Box Step ups - 30 sec Down Dog / Up Dog / Child Pose - 30 sec Row - 5 Kettlebell Swings (Add) - 5 Sumo Deadlift High Pulls (Add) - 30 sec Bike - 5 Box Jumps - 1 Min Box Lunge Step Hold (each) - 30 sec Row - 5 Kettlebell Swings (Working Weight) - 5 Sumo Deadlift High Pulls (Working Weight) - 30 sec Bike - 5 Box Jumps -

Partner WOD - Alternate working minutes for each exercise - Each partner will work for 1 Min then rest while the other partner works, then move to the next movement -

(Compare to 4/15/23)

1 - Calorie Row

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

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

4 - Calorie Bike

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

3 Cycles for Total Reps

Warm Up - 10 Lunge Steps - 10 Side Lunge Steps - 10 Slow Pushups - 10 Sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 5 Back Presses - Shoulder Stretch – Pec Smash (ball/wall)- 1 Min (each) – Shoulder Smash (ball/wall) 1 Min (each) - 30 sec Pushup Plank - Bar Warm Up - Bench Press – 10 - 8

Strength WOD – Bench Press – 3-3-3-3-3-3-3

WOD

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

3 Over the Bar Burpees

10 Rounds for Time

Warm Up

100m Run - Walking Lunge - Goose Step - 10 Push-ups - 10 Sit ups - 10 Pull ups - 10 squats - Movement Prep -

WOD (Compare to 6/6/22)

L3

7 Min AMRAP

15/12 Cal Row

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

-Rest 2 Min -

7 Min AMRAP

25 Double Unders L2-15 DUs L1- 50 Singles

15 HOD Push ups

-Rest 2 Min-

7 Min AMRAP

10 Toes to Bar L2-Knees to 90 L1-Lying T2B

10 Squats

-Rest 2 Min-

7 Min AMRAP

10/8 Cal Bike

10 Burpees

Total 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 4/6/23)

WOD – (Compare to 4/6/23)

200m Run L2-200m Run L1-100m Run

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

5 Rounds for Time