Warm Up - 2:00 row or SkiErg - 10 alternating spiderman stretches - 5 wall therapy squats - 10 PVC pass throughs - 5 wall therapy squats - 10 PVC behind-the-neck snatch grip presses - 5 wall therapy squats - 10 PVC around-the-worlds – 3 sets: 5 Sots presses (empty bar)

Strength WOD

5 sets:
5 Sots presses (work to heaviest load)

Partner WOD:
- share the work – only one works at a time –

60 cal row

50 burpee box jumps L3-24/20” L2-20/18” L1-18/12”

40 clean and jerks L3-135/95# L2-95/65# L1-65/45#

30 pull ups L2-jumping pull ups L1-ring rows

20 toes to bar L2-knees to 90 L1-lying toes to bar

10 strict handstand pushups L2-kipping hspu L1-pike/knees on box

For Time

Post WOD - :30 lat roll/side - 1:00 cobra stretch

Warm Up - 200-m run - 20 air squats - 10 broad jumps - 10 good mornings (empty barbell) - 200-m run - 15 med-ball front squats (14/20 lb) - 20 mountain climbers - 10 hang deadlift + shrug (empty barbell) - 200-m run - 15 med-ball push press to target - - 10 up-downs - 10 hang muscle cleans - 10 front squats - 200-m run - 10 wall-ball shots - 10 bar facing burpees - 10 hang squat cleans (empty barbell) – 3 sets: - 3 hang squat cleans

WOD

On a 15:00 clock:


50 bar-facing burpees L2-40 reps L1-20 reps


50 wall-ball shots L3-20/14# L2-40 @ 16/12# L1-20 @ 14/10#


800-m run L2-600m L1-400m 


Max-reps hang squat cleans in the remaining time L3-185/125# L2-135/95# L1-65/45#

Strength WOD - Every 2:00 for 6 sets: 1 clean to heaviest load

Post WOD - 1:00 foam roll quads - 1:00 couch stretch/leg

Warm Up – PVC Switch – (20 mountain climbers - 10 PVC around the worlds - 10 PVC shoulder presses - 10 PVC push presses - 20 jumping jacks - 6 alternating elbow-to-insteps) - 3 rounds: :20 in each position of the running position drill - 3 rounds: 10 reps/side of the pulling drill – Cardio machine warm up - 3 rounds: 10 calories - :20 rest – Use machine of choice and pick up the pace each round –

WOD

10 Min AMRAP


10/7 calories on any machine L2-same L1-7/5 calories


5 shuttle runs (25 ft) L2-same L1-3 shuttle runs
– 1 shuttle run = 25 ft out + 25 ft back.

Post-workout: Accumulate: 100 hollow rocks

Post WOD - 2 sets: :30 cobra stretch - :30 alternating scorpion stretch

Warm Up - 3 sets: :40 lateral hops over the DB - :10 rest - :30 alternating shoulder taps - :10 rest - :20 hollow rocks - :10 rest – Then - - :30 shoulder taps - :30 hanging knee raises - :30 shoulder taps in pike - :30 knees-to-armpits - :30 partial wall walks - :30 toes-to-bars - :30 wall walks - 5 knee raises – 4 knees to elbows – 3 toes to bar – Mini round: with partner – 10 toes to bar – 4 wall walks –

Partner WOD


40 toes-to-bars L2-knees to armpits L1-

30 hanging knee raises
12 wall walks L2-12 wall step ups L1-12 pike / feet on box or pushup plank shoulder taps


– One athlete works at a time. Athletes may alternate as they see fit.

3 Rounds for Time

Individual WOD

:45 Bike (easy/medium pace)

:15 Bike (all-out effort)

10 Rounds for total Cals

Post WOD – 1:00 banded shoulder stretch / side

Warm Up - :30 Samson lunges - :30 push-ups (from the knees if needed) - :30 bent-over rows (empty bar) - :30 air squats - :30 shoulder presses (empty bar) - :30 scap pull-ups – 5 dip and hold – 5 dip, hold, drive – 10 push presses – 3 sets: 5 push presses (building) – Rest 1:00 between sets –

Strength WOD


LEVEL 3/2

Push press
5-5-3-3-3-1-1-1-1-1

Level 1


Push press
5-5-5-5-5-3-3-3-3-3

Heaviest Load

Accessory - :30 handstand hold – :30 rest – 1:00 plank hold – 1:00 rest – 4 sets

Post WOD - 30 reach-roll-lifts - 50 banded face pulls (break up however you choose)

Warm Up - 10 Samson lunge steps - 20 shoulder taps - 10 push-ups - 20 jumping jacks - 100-m run - 10 air squats - 20 shoulder taps - 10 scap pull-ups - 20 jumping jacks - 100-m run - 10 jumping air squats - 20 shoulder taps - 10 ring rows or 5 strict pull-ups - 20 jumping jacks - 200-m run – KB swing: 10 low swings – 10 eye level swings – 8 overhead swings – 8 fast cycle overhead swings – Pull up: 10 kip swings – 3 kip swings + 3 big kips – 2 kip swings + 1 pull up + 2 kip swings – 5 kipping pull ups – Mini round: 200-m run - 12 KB swings - 6 unbroken pull-ups –

WOD – “Helen”


400-m run L2-300m L1-200m


21 KB swings L3-55/35# L2-45/25# L1-35/15#


12 pull-ups L2-6 pull ups L1-12 ring rows

3 rounds for time

Post WOD - 2 sets: :30 calf foam roll/leg - :30 standing hamstring stretch/leg

Warm Up - 2 rounds: :30 alternating back rack lunges with PVC - :30 burpees - :30 PVC overhead squats - :30 burpees - :30 PVC good mornings - :30 burpees - :30 PVC pass throughs – Then - 3 rounds with an empty barbell: - 1 power snatch - 1 hang squat snatch - 1 overhead squat – 3 behind the neck push presses –

Strength – 10 Min EMOM - 1 power snatch - 1 hang squat snatch - 1 overhead squat – Build in load across the 10:00.

Partner WOD – 20 Min AMRAP

-Alternate movements-

:30 row (cals)

:30 burpees

:30 DB push press

Total reps / cals

Post WOD - 2 sets: 1:00 T-spine foam roll - :30 band pull-aparts

Warm Up - 100-m jog - 5 inchworm push-ups - 10 banded pass-throughs - 15 banded pull-aparts - 200-m jog - 10 KB Romanian deadlifts (light) - 30 jumping jacks - 10 single-arm KB swings (light) (eye level) - :30 box step-overs - 10 Russian KB swings (light) - :30 box jump-overs - 10 Russian swings (working weight) –

WOD 


40 Russian KB swings L3-55/35# L2-45/25# L1-35/15#


20 box jump-overs L3-24/20” L2-20/18” L1-18/12”

3 Rounds for Time

Strength WOD

2 clean pulls + 1 power clean (reset)

7 sets (2 min per set)

Heaviest Load

Post WOD - 2 sets: :30 calf stretch/leg - :30 banded lat stretch/arm - 20 banded pull-aparts

Warm Up - :30 jumping jacks - 10 med-ball good mornings - 10 med-ball front squat squats - 10 med-ball shoulder presses - :30 up-downs - 10 med-ball bent over rows - 10 med-ball push presses to target (throw the ball to the target) - :30 burpees - 10 wall-ball shots – 5 strict pull ups – Rope progression: 3 hand over hand – 3 hang + foot hook – 3 foot hook + pulls – 1 rope climb – Mini round: 2 sets: - 1 rope climb - 10 wall-ball shots (rest 1:00 between sets) –

WOD

Every 2:00 for 6 rounds

:
2 rope climbs L2-2 rope climbs AHAP L1-6 hand over hand


Max wall-ball shots in remaining time L3-20/14# L2-16/12# L1-14/10#
–

Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.

Total Wall Ball Shots

Post WOD - :30 double forearm stretch - 1:00 foam roll quads

Warm Up - 2:00 bike, row, or ski - 10 good mornings - 10 alternating Cossack squats - 10 alternating Samson stretches - 2:00 bike, row, or ski – Empty bar – 5 deadlifts – 5 deadlifts (add weight) – 4 deadlifts (add weight) – 3 deadlifts (add weights) –

Strength WOD #1 – Every 2:00 - 6 sets for load: 3 deadlifts – Use the same load across all sets 80%+ of 1RM -

Strength WOD #2 - Every 3:00 - 6 sets: 2 back squats – Add weight each set -

Post WOD - :30 Samson stretch/side - :30 elevated pigeon stretch/side - :30 seated reach stretch

Warm Up – 200m run – Then - :30 row / :10 rest – 5 sets – 200m run - Then – Empty Bar – 5 deadlifts – 5 shoulder presses – 5 push presses – 5 push jerks – 5 front squats – 5 back squats – 5 overhead squats – 5 sumo deadlift high pulls – 5 squat cleans – Then – Add load to bar - 3 shoulder presses - 3 overhead squats - 3 sumo deadlift high pulls - 3 push presses - 3 front squats - 3 squat cleans - 3 push jerks - 3 back squats - 3 deadlifts – Add load each set up to workout weight –

WOD


2001-m run or row L2-same L1-1000m run or row


11 shoulder presses L3-115/85# L2-95/65# L1-55/35#


11 overhead squats
11 sumo deadlift high pulls


11 push presses
11 front squats


11 squat cleans


11 push jerks


11 back squats


11 deadlifts


2001-m run or row


– If athletes begin the WOD with a row, they finish with a run and vice versa.


Total Time

Post WOD - :30 couch stretch/leg - :30 banded pull aparts - :30 leg swings/leg - :30 standing hamstring stretch/leg

Warm Up - 1:00 jumping jacks - :30 mountain climbers - :30 alternating spiderman stretches (fast) - 1:00 Echo Bike – Then - Kettlebell Swings: 5 KB swings to eye level / arm – 5 KB swings punch overhead – 5 KB snatches – 2 sets – Then – Toes to bar: 5 hanging knee raises – 5 kipping knee raises – 5 toes to bar or attempts – 2 sets – Then – 5 KB snatches per arm (working weight) – 5 toes to bar – 2 sets –

Partner WOD –

30 Min AMRAP with a partner: Share the work with one person working at a time -


100-calorie Echo Bike


100 KB snatches L3-70/55# L2-55/35# L2-35/25#


100 toes-to-bars L2-50 toes to bar L1-50 hanging knee raises
-

Total Reps completed in 30 min –

Post WOD – 200m cooldown walk – 1:00 forearm stretch

Warm Up - 2 sets: 5 inchworms - 10 push-ups - :20 hollow hold - 1 set: :20 pike handstand hold (box or floor) - :10 partial wall walk hold - :10 stomach-to-wall handstand hold - :10 back-to-wall handstand hold - EMOM 8: :10-:20 handstand hold
– Beginner: pike handstand hold (box or floor).
– Intermediate: back or stomach-to-wall handstand hold.
– Advanced: freestanding handstand hold.

Bar Muscle up warm up – Set bar height at hip – grip width – foot placement – starting position – execution - 3 sets: 3 low bar muscle-up turnovers – Rest while partners work – Then – 5 kip swings – 5 kipping pull ups – 2 x climbing pull up drill – 2 x 1 bar muscle up – Burpee Box jump – 3 burpee box step-ups – 3 burpee box jumps, slow – 3 burpee box jumps, fast – Mini round - 6 burpee box jumps - 2 bar muscle-ups –

WOD - Max bar muscle-ups

LEVEL 3: 
– Perform 6 burpee box jumps L3-24/20” at the start of each minute including the start of the workout.

Level 2:

Max jumping bar muscle-ups
– Perform 4 burpee box jumps (20 in) at the start of each minute including the start of the workout.

Level 1:

AMRAP 7:
Max jumping pull-ups
– Perform 4 burpee box step

Post WOD - 1:00 child’s pose- 1:00 alternating scorpion stretch

Warm Up - 3 sets: 6 push-ups - 8 alternating Cossack squats - 10 DB goblet squats – Increase DB load for the goblet squats each set – Front Squat: 2 sets: 5 two-inch squats (pause) – 8 front squats – 4 sets: 5 front squats (building) – Build to 70-80% of 1-rep-max front squat. – Rest 2:00 between sets –

Strength WOD - HEAVY DAY: 5 sets for load: 5 front squats (each set at 70% or more) – 4:00 per round.

Post WOD - On a 3:00 clock for reps: 1:00 weighted sit-ups (20/30 lb) - 1:00 V-ups - 1:00 sit-ups – No rest between movements. – Use a DB held at the shoulders for the weighted sit-ups.

Stretching – 1:00 quad smash both legs – 1:00 left-leg bias – 1:00 right-leg bias.

Warm Up – 5 Min AMRAP: 10 mountain climbers - 20 jumping jacks - 10 scap pull-ups – Jump Rope :20 work :20 sec rest - 2 sets: :20 jump in place (no rope) - :20 singles - :20 2 singles + 1 high jump single - :20 2 fast singles + 1 slow single - :20 2 singles + 1 double-under – Crossover practice: 8 sets: :20 crossovers :40 rest - Strict pullups: 2 sets: 4 scap pulls – 3 half pull up – 2 strict pull ups – Prep - 2 rounds: 1 strict pull-up - 2 push-ups - 4 air squats - 6 double-unders –

WOD

12 Min EMOM


Odd Min | 6 strict pull-ups + 12 push-ups + 18 air squats L2-4 strict pull-ups + 8 pushups + 12 air squats L1-6 ring rows + 8 knee pushups + 10 air squats


Even Min | Max-rep double-unders L2-same L1-singles
–

Score is total reps.

Post WOD - 1 set: 1:30 lacrosse ball foot mash/side - 1:00 standing pike stretch

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

WOD – “Grace” – 8 min CAP -

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

For Time

-Rest 5 Min-

Strength – 15 min EMOM

1 Clean

Work to heaviest Load

Post WOD – 1:00 Pigeon stretch each side

9am Class ONLY TODAY! - Partner WOD or Half rep solo WOD

Warm Up – 3 min row – Then - 5 reps of each movement – 2 sets

L3

100 Double unders L2-50 DUs L1-200 Singles

100 Kettle Bell Swings L3-55/35# L2-45/25# L1-35/15#

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

100 Cal Row L2-90 Cals L1-80 cals

400m Run (Both run 400m) L2-Same L1-400m (Share the Run)

100 Box Jumps L3-24/20” L2-20/18” L1-18/12”

100 Burpees L2-80 Burpees L1-60 Burpees

100 Pull ups L2-80 Jumping Pull ups L1-60 Ring Rows

100 Cleans L3-135/95# L2-95/65# L1-65/45#

400m Run (Both run 400m) L2-Same L1-400m (Share the Run)

For Time

Warm Up

2 sets:
1:00 row
1:00 bike
1:00 plank hold

EMOM 6:
3-5 seated box jumps
– Increase height each minute.

2 sets:
5 push-up to down dog
5 shoulder presses (empty bar)
5 burpees over the barbell

3 sets:
3 push jerks
– Build in load on each set.

Partner WOD


5 rounds of

AMRAP 3 with a partner:


3 power cleans L3-135/95# L2-95/65# L1-65/45#


6 push-ups


9 air squats


– Rest 1:00 between rounds.


– One partner completes rounds of the AMRAP while the other runs 400-m. When the runner comes back in, they switch, accumulating a running total of combined rounds of the AMRAP until time elapses at 19:00.

Post WOD - 2:00 Reach, roll, and lift

Warm Up - 2:00 row – Row at a slow/moderate pace here just to start getting warm. - :30 mountain climbers - 5 inchworms + 1 push-up/rep - 5 KB windmills/arm - :30 up-downs - 10 single-arm KB swings, right arm - 10 single-arm KB swings, left arm - 10 med-ball front squats - :30 lateral burpees over the KB - 20 KB swings (lighter weight) - 10 med-ball push presses to target - 10 deadlifts (empty barbell) - 3 sets: - 5-8 unbroken deadlifts (building) - 5 wall-ball shots - 5 KB swings (workout weight) – Rest 1:00 between sets –

WOD – 10 Min CAP

30 deadlifts L3-225/155# L2-185/135# L1-115/75#


40 wall-ball shots L3-20/14# L2-16/12# L1-14/10#


50 KB swings L3-55/35# L2-45/25# L1-35/15#

SCORE: TOTAL TIME

Strength

100m DB farmers carry

1:00 sandbag bear hug

4 Sets for heaviest load

Post WOD - 3 sets: :30 cobra stretch - :30 spiderman stretch, left - :30 spiderman stretch, right