Warm Up - 20 pulls on rower - 5 inchworm push-ups - 10 banded pass throughs - 15 banded pull-aparts - 20 pulls on rower - 10 med-ball good mornings - 10 med-ball deadlifts - 5 burpees over the med ball - 20 pulls on rower - 10 med-ball front squats - 10 med-ball strict presses - 5 burpees over the med ball - 20 pulls on rower - 10 wall-ball shots - 5 burpees over the med ball –

WOD – 15 MIN CAP


50-40-30-20-10
Calorie row


15 Wall ball shots between rows L3-20/14# L2-16/12# L1-14/10#

For Time

Strength WOD – Front Squat – 3-3-3-3-3-3 – Every 3 min –

Post WOD – 1 min couch stretch each side – 1 min quad smash each side – 2 Rounds

Warm Up - EMOM 5: Min. 1 | inchworm + push-up - Min. 2 | hollow rocks - Min. 3 | up-down + max-effort jump and reach - Min. 4 | hip taps in an inchworm - Min. 5 | burpee + max-effort jump and reach – Devil press progression: 5 DB deadlifts – 5 sit ups - 3 DB burpee deadlifts – 5 sit ups – 3 DB burpee clean – 5 sit ups – 3 Devil presses – 5 sit ups – 3 Devil presses – 5 sit ups – Muscle up progression: 15 sec support hold – 5 false grip ring rows – 3 kneeling muscle up transitions – 3 min low ring muscle up practice – 3 min kipping muscle up practice – Mini round1 set: 3 muscle-ups - 3 devils press (working weight)

WOD -10 Min AMRAP


7 muscle-ups L2-7 C2B pull ups / 7 Ring dips L1-7 Ring rows / 7 HOD Pushups


7 devils presses L3-50/35# L2-35/25# L1-15/10# - use two DBs –

Total Rounds + Reps

Post WOD – 1 min banded shoulder stretch each arm

Partner WOD

For time with a partner:

50-calorie row

50 box jump-overs (20/24 in)

50 deadlifts (125/185 lb)

50 wall-ball shots (14/20 lb) (10 ft)

50 ring dips50 wall-ball shots

50 deadlifts50 box jump-overs

50-calorie row

Time cap: 21:00

SCORE: TOTAL TIME

Warm Up - :30 alternating back rack lunges PVC - :30 push-ups (from knees as needed) - 1:00 air squats - 1:00 lateral burpees over the PVC - :30 PVC good mornings - :30 PVC pass throughs – Empty bar - 5 shoulder presses - 5 front squats - 5 thrusters – 2 sets - 4 shoulder presses - 4 front squats - 4 thrusters – 3 sets

WOD – 
1:30 to accumulate:


4 shoulder presses L3-135/95# L2-95/65# L1-65/45#


4 front squats


4 thrusters

-Then-
Max reps over the bar burpees
1:30 rest

7 Rounds for total reps

Strength – Front Squat – 1-1-1-1-1-1-1 (every 2 min)

Post WOD – Stretch - :30 banded overhead stretch each side - :30 banded pec stretch each side – 2 sets

Warm Up – 200m Run - 10 alternating spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - :30 jumping jacks - 10 single-leg toe touches/leg - 20 alternating reverse lunges - :30 mountain climbers - 10 unweighted good mornings - 20 walking lunge steps -:30 up-downs – Jump rope progression: :20 of each - jump in place (no rope) – single unders – single + high jump singe – single uner fast + single under slow – single under + double under – Then - :30 double unders - :30 rest (3 rounds) – Every 2 Min – work up to heavy load 4 front rack step back lunges (from the rack) – 4 rounds – Mini Round - 2 left-arm single-DB front-rack step-back lunges - 2 right-arm single-DB front-rack step-back lunges - 8 double-unders –

WOD – 8 Min AMRAP


8 left-arm single-DB front-rack step-back lunges L3-50/35# L2-35/25# L1-25/15#


8 right-arm single-DB front-rack step-back lunges


48 double-unders L2-1:00 DU attempts (up to 48) L1-24 penguin taps

Total Rounds + Reps

Post WOD - :30 tibialis anterior (shin muscle) foam roll each side - :30 calf stretch each side – 2 rounds

Warm Up - 1 set: - 5:00 slow bike, row, or ski - 3 sets: - 10 PVC pass throughs - 10 PVC good mornings - 10 PVC muscle snatches - 10 PVC shoulder presses - 1 set: - 10 deadlifts (empty barbell) - 10 clean pulls - 10 muscle cleans - 10 partial front squats - 10 push jerks - 3 sets: - 5 clean and jerks

WOD – GRACE – 10 Min Cap
30 clean and jerks L3-135/95# L2-115/75# L1-65/45#

For Time

-Rest 5 Min-

Every minute for 14 min:

1 Clean & Jerk – work to your heaviest lift –

-Rest 3 Min-

Post WOD – Stretch –

:30 Forearm stretch on the floor

1:00 Pigeon stretch

2 sets

Warm Up - 2 sets: :20 Samson stretch/leg - 15 PVC overhead squats - 15 supermen - 15 hollow rocks - 15 push-ups - 15 ring rows OR 3-10 strict pull-ups
– Perform all push-ups, pull-ups, and squats with a controlled descent – 5 slow squats – 5 squats (focus on full depth and full extension) – 5 fast squats – 5 abmat sit ups – 5 pushups – 10 kip swings – 3 small kip swings + 3 big kips – 3 kipping pull ups – Butterfly Pull up practice – 5 scap circles – 3 scap circles + ¼ pull up – 3 scap circles + kick – 3 butterfly pull ups – Mini round: 3 air squats - 3 sit-ups - 3 push-ups - 3 pull-ups

WOD – 20 sec of work followed by 10 sec of rest -

Tabata pull-ups x 8 rounds


Tabata push-ups x 8 rounds


Tabata sit-ups x 8 rounds


Tabata air squats x 8 rounds


Total Reps

Post WOD


:30 pec doorway stretch each side


:30 lat roll each side


1:00 cobra stretch

Warm Up - Use two DBs on the deadlifts and hang muscle cleans. Use a single DB on the overhead walk. AMRAP 6:00: 50-ft bear crawl - 10 DB deadlifts - 50-ft single-DB overhead walk - 10 DB hang muscle cleans – Hang Clean Warm up – 5 hang clean pulls – 5 hang power cleans – 2 sets – Push Jerk Progression – 5 jump and land (hands at shoulders) – 5 jump, punch and land (arms extended) – 5 push jerks (empty bar) – 2 sets – Deadlift review – 5 DL (empty bar) – Load the bar – 3 Deadlifts + 3 Power cleans + 3 Push jerks – 3 sets (load up to working weight) –

WOD – 12 Min AMRAP


12 deadlifts L3-205/145# L2-155/105# L1-95/65#


9 hang power cleans


6 push jerks

Total Rounds + Reps

Post WOD - :20 hollow rock :10 rest – 8 rounds

Warm Up

1 round:

4 incline push-ups on a box

6 reverse lunges

8 scap shrugs on pull-up bar

1 round:

4 incline or regular push-ups

6 box step-ups

8 kip swings

Pull up Progression

3 kip swings + 3 kips

3 kip swings + 3 pull-ups

2 kipping pull-ups + 2 chest-to-bar pull-ups

3-5 chest-to-bar pull-ups

Handstand Hold Practice

Plank hold

Pike hold

Pike hold with feet on a box

Handstand hold (stomach to the wall)

Handstand hold (back to the wall)

WOD

RX

With a partner:

Every :90 for 30:00:

10 chest-to-bar pull-ups

10 push-ups

10 box step-ups (20/24 in)

– Partners alternate rounds; one athlete works at a time.

– The partner not completing a round cumulates time in a handstand or plank.

SCORE: TOTAL TIME

INTERMEDIATE

With a partner:

Every :90 for 30:00:

6 pull-ups

8 push-ups

10 box step-ups (20/24 in)

– Partners alternate rounds; one athlete works at a time.

– The partner not completing a round, cumulates time in a plank.

SCORE: TOTAL TIME

BEGINNER

With a partner:

Every :90 for 30:00:

5 ring rows

5 elevated push-ups

5 box step-ups (12/20 in)

– Partners alternate rounds; one athlete works at a time.

– The partner not completing a round, cumulates time in an elevated plank.

Stretching

2 sets:

:30 double forearm stretch

:30 lacrosse ball pec mash/side

Warm Up - 3 sets: :20 up-downs – Rest :10 - :20 air squats – Rest :10 - :20 SOTS press – Rest :10 –

Empty Bar - 5 snatch deadlifts – 5 snatch DL to mid thigh – 5 snatch DL + shrug – 5 muscle snatches – 5 overhead squats – 5 hang squat snatches – 5 snatches –

Load Up – Work to a heavy - 1 squat snatch every 2:00 – 4 sets – (about 70% of 1RM) –

WOD

1 Squat Snatch every 2:00

10 Rounds to Heaviest Load

Post WOD

2 sets: :30 leg swings/leg (across the body) - :30 pigeon stretch/leg

Warm Up - 2 sets: :30 jumping jacks - :30 hollow hold - :30 push-up + 2 shoulder taps - :30 active bar hang - :30 box step-ups – Rest :10-:15 between intervals - 10 plank shoulder taps, slow - 10 feet-elevated shoulder taps, slow - 1 wall walk + :10 HS hold – 1 wall walk (fast) – 2 wall walks (fast) – Box Jump Overs – 3 low box jumps – 3 low box jump-overs – 3 low box jump-overs – 3 high box jumps – 3 high box jump-overs (slow) – 3 high box jump-overs (fast) – Mini round - 1 set: 2 wall walks - 4 box - jump-overs - 1 wall walk

WOD

8 Min AMRAP


2 wall walks L2-same L1-2 inch worms + Pushups


4 box jump-overs L3-30/24” L2-24/20” L1-20/12”

Total Rounds + Reps

Post WOD: 20 weighted sit-ups - 1:00 plank hold – Hold plank on the forearms - 3 rounds

Warm Up - 2 sets: 20 jumping jacks - 10 med-ball front squats - 50-ft med-ball overhead carry - 10 med-ball push presses to target - 50-ft med-ball overhead carry - 10 wall-ball shots – Empty Bar Snatch Warm Up - 3 Snatch deadlift from just below the knee – 3 Snatch deadlift from just below the knee + shrug – 3 Muscle snatch from just below the knee – 3 Overhead squat - Hang squat snatch from mid-thigh – 3 Low hang squat snatch – Then – 6 Min: 5 sets to build to a heavy 5 rep overhead squat – all sets from the floor – Practice round: 10 wall ball shots – 10 low hang squat snatches - 


WOD


30 wall-ball shots L3-20/14# L2-20@16/12# L1-20@14/8#


30 low hang squat snatches L3-75/45# L2-20@65/35# L1-15@45/25#
– Each snatch begins from below the knee.

3 Rounds for Time

Post WOD Stretch – 2 Min Couch Stretch each leg

Warm up - Plank tap relays (10 MIN) - Floor progression: 10 sec hollow rock - :10 seated single-leg elevated hold each leg - :10 seated double knee tuck hold - :10 seated l-sit hold –BOX PARALLETE PROGRESSION: :10 hollow hold - :10 double-knee tuck hold - :10 single-leg elevated hold/leg - :10 L-sit hold –

MINI ROUND: 1 set - :10 L-sit hold - 3 burpees-to-target - 25-ft DB farmers carry –

WOD

5 sets:
On a 2:00 clock:
:

30 L-sit hold L2- KNEES BENT L1-:20 PLANK HOLD


10 burpees-to-target (12 in) L2- SAME L1-10 BURPEES


Max distance DB farmers carry L3-50/35# L2-35/20# L1-15/10#


Rest for 1:00.


STRETCHING | 5:00

2 sets:
:30 cobra stretch
:30 alternating scorpion stretch

• Warm Up - AMRAP 4:00: 10 mountain climbers – 10 air squats – 10 pushups - :35 row (chest up) - :35 row (1 sec pause at chest) - :35 row (hard with legs, 1 sec pause) - :35 row (smooth transition) - :35 row (as fast as possible 32 s/m +) – Empty bar - 5 hang clean pulls – 5 hang muscle cleans – 5 tall cleans – 5 hang power cleans – 5 hang power cleans – 6 Min to build to heavy hang power clean – Test load - 3 Min running clock: at 0:00 5 hang power cleans – at :40 3 hang power cleans -

WOD


500m/400m Row


30 hang power cleans L3-205/145# L2-135/95# L1-45/35#


500/400m Row

SCORE: TOTAL TIME

Post WOD: 2 sets: :30 set and reach - :30 wrist extension stretch

Warm Up

1 set:100-m run, slow:30 alternating hamstring scoops2 sets::30 running position drill per leg:30 lean and pull drill:30 running falling drill100-m run– Practice maintaining a figure-4 body position on each run.1 set:200-m run, faster

5 Kip swings

2 kip swings + 2 knees above hips

2 kip swings + 2 knees-to-armpits

2 kip swings + 2 knees-to-armpits + 1 toes-to-bar

5 Toes-to-bar

Partner WOD:30 toes-to-bars1.5-mile run30 toes-to-bars1.5-mile run30 toes-to-bars– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

SCORE: TOTAL TIME

Level 2

For time with a partner:30 knees-to-armpits1.5-mile run30 knees-to-armpits1.5-mile run30 knees-to-armpits– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

SCORE: TOTAL TIME

Level 1

For time with a partner:20 hanging knee raises1-mile run20 hanging knee raises1-mile run20 hanging knee raises– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

SCORE: TOTAL TIME

STRETCHING1:00 lacrosse ball foot roll each foot

Warm Up – 10 sec jumping jacks (slow) – 10 sec jumping jacks (moderate) – 10 sec jumping jacks (fast) – 30 sec alt. back step lunges – 30 sec ring rows (moderate difficulty) – 2 Rounds (ring row difficult round 2) - 6 hook behind heel single-leg squats (use rig) – 6 hook behind heel single-leg squats (free standing) – 6 alt. single-leg squats (grab front foot) – 10 alt. single-leg squats (finish is 30 sec or scale) – 30 single-unders – 5 x single-single-double – 1 Min DUs practice – 30 DUs – 5 small +5 big kips – 3 strict pull-ups – 3 kipping pull ups – 3 kipping C2B – 2 climbing pull up drills (3 pull ups getting higher with each rep) – 3 Min bar muscle up practice –

WOD

5 Min AMRAP – Rest 1 Min -


10 alternating single-leg squats L2-6 alt. reps L1-10 back step lunges


30 double-unders L2-15 DUs L1-High Jump singles


15 pull-ups L2-15 Ring Rows L1-12 Ring rows

5 Min AMRAP – Rest 1 Min -


10 alternating single-leg squats L2-6 alt. reps L1-10 back step lunges


30 double-unders L2-15 DUs L1-High Jump singles


12 chest-to-bar pull-ups L2-12 Pull ups L1-12 Ring Rows

5 Min AMRAP


10 alternating single-leg squats L2-6 alt. reps L1-10 back step lunges


30 double-unders L2-15 DUs L1-High Jump singles


9 bar muscle-ups L2-9 C2B Pullups L1-12 Ring rows

Total Rounds + Reps

Cool down - :30 calf stretch each leg - :30 scorpion stretch each arm – 1:00 banded lat stretch each arm

Warm Up – 20 sec easy row – 20 sec moderate – 20 sec fast – 20 sec inchworm + pushups – 20 sec easy row – 20 sec moderate – 20 sec fast – 20 sec superman hold – 20 sec easy row – 20 sec moderate – 20 sec fast – 20 sec hollow hold – 200m row – 5 abmat sit ups (legs bent) – 5 abmat sit ups (straighten legs) – 5 GHD sit ups to (parallel) – 5 full range motion GHD sit ups - 25m front carry (with light object) – 25m front carry (add weight) – Mini Round: P1-200m row / P2-200m row – P1-50m front carry / P2-50m front carry – P1-5 GHD Sit ups / P2-5 GHD sit ups –

Partner WOD


1,000-m row L2-1000m row L1-800m row


400-m weighted front carry L3-100/70# L2-70/50# L1-50/35#


100 GHD sit-ups L2-100 GHD to parallel L-100 abmat sit ups


400-m weighted front carry L3-100/70# L2-70/50# L1-50/35#


1,000-m row L2-1000m row L1-800m row


– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.

For Time


Post WOD - 1 Min roller (upper back) – 1 Min roller (lower back left) – 1 Min roller (lower back right)

Warm Up - 10 PVC pass throughs – 10 PVC overhead lunges – 10 hamstring kick-ups each leg – 10 Superman – 8 Pike push-ups – 2 Rounds – HSPU Warm Up – 3 parallette pike pushups – 3 parallette knees on box pushups – 2 parallette HSPU negatives – 1 parallette HSPU – (DB or Parallettes) – Kettlebell / DB Deadlifts – 5 KB DL (front head touch) – 5 KB/DB DL (all 4 heads touch) – 5 KB/DB DL (cycle quickly) – Overhead KB Walking lunge: 4 single-arm KB overhead walking lunge each arm (light) – 6 double-arm KB overhead walking lunges (moderate) – 8 double-arm KB overhead walking lunges (work load) – Mini Round – 2 deficit HSPU – 4 double DB deadlifts – 6 double KB overhead walking lunges –

WOD – FIBONACCI FINAL - BENCHMARK

5-8-13:
Deficit handstand push-ups L2-HSPU L1-Pike push-ups on DBs


Double-DB deadlifts L3-70/50# L2-50/35# L1-35/25#
–

Touch all 4 heads of the DBs to the floor.

Then…

89-ft double-KB overhead walking lunge L3-55/35# L2-35/25# L1-25-15#

For total time

Post WOD Stretch: 30 sec seated pike stretch – 30 sec seated straddle stretch – 30 sec single-leg hamstring stretch each side – 2 sets

Warm Up – 400m Run (easy) – Bear crawl – Samson lunges – Spiderman twist – Side lunges – Crabwalk – Burpee broad jump – 200m Run (moderate) – Then – 5 Scap pulls – 10 Plank shoulder taps to down dog – 10 bootstrappers – 200m (Fast stride) – Rope Climb Progression (Practice at least 5 reps of each) – 5 sec Hang from rope – 1 Hand over hand (down and up) – Lead leg positioning – Trail leg draws out rope – Foot hook + 1 Pull – Foot hook + 1 Pull + Foot hook – 3 Hook + pulls – Box Jump Warm up – 6 Box step ups – 6 Box jumps (step down) – 6 Box step ups high knee – 6 Box jumps (step down) –

WOD – 10 Min AMRAP
12 box jumps 30/24” L2-24/20” L1-20/16”
3 rope climbs L2-1 Rope climb L1-3 Hand over hands

Rounds + Reps

CORE WORK

3 sets:
:30 V-ups
– Rest 1:00

STRETCHING

1 set:
1:00 elevated pigeon pose (on box if needed)/each side
:30 forearm stretch on wall/each side

Warm Up - 200-m run - walking alternating hamstring scoops – Then - 30 sec figure four hold (each) – 30 sec lean and pull – 30 sec running falling drill – 100m run – 2 Rounds – Front squat Warm up – Front squat hold (10 sec) – 3 Pause front squats (5 sec) – 3 Front squat – Thruster Warm Up – 5 Full grip front squats – 5 Squat stance push press – 4 Pause thrusters (3 sec) – 3 Fast thrusters – Load up Thruster – 3 Thrusters – 2 sets - 5 Thrusters (working weight) – 1 set

WOD

15 thrusters 95/65# L2-75/55# L1-45/35#

400-m run L2-same L1-200m run

3 Rounds for Time

-Rest 5 Min-

Strength WOD - Front Squat - 3-3-2-2-1

Post WOD – Stretch –

1 Min (each) – Quad roller

1 Min (each) – Couch Stretch