Warm Up - AMRAP 8:
Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.
Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.
Penalties:
Round 1: air squats
Round 2: plank shoulder taps
Round 3: ring rows
Round 4: pull-to-stands

Rope Climbs: 2 pull to stand – 4 seated L pull ups – 2:00 seated rope climb practice – Ring Dips: jumping ring dips – ring support hold – bottom of ring hold – kipping ring dip practice –

Mini round: 1 set: - 1 legless rope climb, half workout height - 4 ring dips - 5-calorie row – Use workout movement variations –

WOD

5 sets:


On a 3:00 clock:
1 legless rope climb L2-1 rope climb L1-3 hand over hand


10 ring dips L2-10 assisted ring dips L1-6 hand elevated pushups


Max cal row in remaining time
– Rest 2:00 between sets.

Post WOD - 1:00 banded shoulder stretch/side - 1:00 reach, roll, and lift – 2 sets

Warm Up – with a partner - On an 6:00 clock: Partner 1 | 100-m run + 50-ft bear crawl - Partner 2 | Cossack squats, plank hold, Samson lunges, hollow rocks – One partner runs and bear crawls while the other AMRAPs one movement at a time

Double under progression: :15 fast singles - :15 power jump singles - :15 single leg unders / leg - :20 speed steps - :20 single single double - :20 single double double - :20 double unders – Skill work: 4 rounds: :20 double-under, triple-under, or crossover work - :10 rest – Work on a skill you have not yet mastered –

WOD – “Annie”

50-40-30-20-10 L2-45-35-25-15-10 L1-40-30-20-10-5

Double unders L2-DUs/Singles L1-Singles

Abmat Sit ups L2-same L1-same

For Time

Strength – 12 Min EMOM – 2 hang power snatches – (work to heaviest load)

Post WOD - 2 sets: :30 cobra stretch - :30 Spiderman stretch/side - :30 calf stretch/side

Warm Up - 1:00 ski, bike, or row - 15 PVC pass-throughs - 10 push-ups - 5 strict pull-ups – :20 dead hang – 1:00 ski, bike row - 3 strict presses (empty barbell) - 3 push presses - 3 split jerks – :20 plank shoulder taps - :20 pike handstand shoulder taps - :20 handstand shoulder taps – 2 sets: 2 push presses - 2 split jerks – Build in load to just under your first working set -

Strength WOD – 2 Push Presses + 1 split jerk – 7 sets (2:00 per set)

WOD – 12 Min EMOM


Even minutes: 20 KB swings L3-55/35# L2-45/25# L1-35/15#


Odd minutes: max distance handstand walks L2-max handstand shoulder taps (on wall) L1-max plank shoulder taps

Total distance in handstand walk

Post WOD – 2 sets: :30 standing quad stretch/side - :30 quad foam roll/side - 1:00 thoracic roll

Warm Up - 2 sets: 1:00 run, row, bike, ski - 8 inchworm push-ups – :30 squat hold - 8 pause air squats - :30 side lunge hold/side - 8 hollow rocks – 8 superman – 1:00 run, row, bike, ski – Empty Bar – 2 sets: 5 front squats – 5 back squats – 5 good mornings – Load Up: back squats – 8 – 6 – 4 (1:30 per set) –

Strength WOD – Back Squats – 3-3-3-3-3-3-3 (work to heaviest load)

Skill WOD

2 sets: :20 bottom-of-the-ring dip hold - 10 false grip ring rows

EMOM 10:
3 ring muscle-ups – L2-pull ups / ring dips L1-ring rows / box dips

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

WOD


20 wall-ball shots L3-20/14# L2-16/12# L1-15@14/10#


20 deadlifts L3-115/75# L2-95/65# L1-15@75/55#


20 box jumps L3-24/20” L2-20/18” L1-15@16/12”


20 push presses L3-115/75# L2-95/65# L1-15@75/55#

20 toes-to-bars L2-Knees to armpits L1-15@Knees to 90


Rest 1:00

3 Rounds For Total Time

Warm Up – 500m on machine of choice - 10 alternating spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - 10 box step-ups - 10 elevated push-ups on the box - 10 box step up and overs - 10 plank shoulder taps - 10 box jump-overs - 10 pike shoulder taps on the box - 10 box jump-overs - 10 pike handstand push-ups on the box – HSPU progression: 3 pike pushups – 3 hspu knees on box – 1 wall walk + :20 handstand hold – 2 hspu negatives – 5 kipping hspu - 5 handstand push-ups - 5 box jump-overs (workout height) –

WOD


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


20 handstand push-ups L2-pike hspu L1-hand elevated pushups


30 box jump-overs


15 handstand push-ups


20 box jump-overs
10 handstand push-ups


10 box jump-overs
5 handstand push-ups
– Step down from the box.

TOTAL TIME

Strength - Thruster - 5-5-3-3-1-1 (From rack) (2:00 per round)

Post WOD - :30 banded overhead tricep stretch/side - :30 banded overhead lat stretch/side

Warm Up - 400-m run (easy pace) - 25-ft down and back: Bear crawl (down) - Samson lunges (back) - Spiderman twist - Side lunges - Crab walk (focus on maintaining high hips) - Burpee broad jump – heel pulls – high knees – high skips – quick skips – zig zag jumps – criss cross jumps - 200-m run (moderate pace) –

WOD I

400m run L2-300m run L1-200m run – run should be 2:00 or less

-Rest 3 min-

3 Rounds - your score = fastest time

WOD II – 16 Min EMOM

:30 max cal bike

:30 rest

Total Cals

Post WOD - :30 seated pike stretch - :30 figure-4 stretch/side

Warm Up - :10 jumping jacks, slow - :30 alternating back-step lunges - :30 ring rows - 10 hook behind heel squats - 10 sit-ups - 10 alternating single-leg squats, slow - 10 V-ups - 10 alternating single-leg squats, fast - 30 single-leg single-unders/leg - 10 alternating single-leg squats - 10 GHD sit-ups - 10 burpees –

WOD - Every 1:30 for 6 rounds:


16 single-leg squats L2-single-leg squat to target (20”) L1-16 air squats


10 GHD sit-ups L2-10 GHD to parallel L1-

10 hollow rocks
Max burpees
– Rest 1:30 between rounds –

For Total Burpees

Strength - 5 sets:
10 alternating back rack lunges

Heaviest Load

Post WOD - :30 calf roll/side - :30 shin roll (tibialis anterior)/side

Warm Up - 2:00 run, row or bike - 2 sets: 20 banded pull-aparts - 15 banded pass-through - 10 hanging scap shrugs - 10 strict presses (empty bar) - 5 push presses (building) - 3 push presses (building) - 2 push presses (working weight)

Strength - Every 2:00 for 7 sets: 2 push presses

WOD 


15 push jerks L3-95/65# L2-65/45# L1-55/35#


12 chest-to-bar pull-ups L2-jumpin c2b pull ups L1-ring rows


9 sumo deadlift high pulls L3-95/65# L2-65/45# L1-55/35#

5 rounds for time

Post WOD - 30 reach, roll, and lift

Warm Up - 2 sets: :30 alternating groiners – Rest :15 - :30 lateral hand shuffle + push-up – Rest :15 - :30 wall squats – Rest :15 – Then – Empty Bar: 5 power cleans – 5 front squats - 5 wide-stance push press – 5 thrusters – 5 top-to-top thrusters – Then – Thruster build up: 4 sets: 5 thrusters (light) - 5 thrusters (light-to-moderate) - 3 thrusters (moderate) - 2 thrusters (5-10 lb under starting load) – Rest 1:00 between sets –

WOD

20 Min EMOM
2 thrusters – Barbell starts on the floor -

- Add weight every 5:00 -

Post WOD – Stretching: :30 lat roll/side - :30 quad roll/side

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