Warm Up - 1:00 bike - 10 slow muscle snatches (PVC) - 10 overhead lunges (PVC) - 10 good mornings (PVC) - 10 overhead squats (PVC) - 1:00 bike - 15 ring rows - 15 push-ups - 15 good mornings (empty barbell) - 15 shoulder presses - 10 snatch grip deadlift shrugs (from the hang) - 10 hang muscle snatches (empty barbell) - 10 hang power snatches (empty barbell) – Rope progression: 3 pull to stand (hand over hand) - 3 foot hooks - 1 foot hook + 1 pull + foot hook x 2 - 1 rope climb (ahap) –

WOD


7 hang power snatches L3-115/75# L2-75/55# L1-45/35#


3 rope climbs L2-3 AHAP L1-4 hand over hand pull to stand

5 Rounds for Time

Strength WOD – 12 Min EMOM – 1 Hang power snatch –

Post WOD – 1:00 forearm stretch (palms flat, fingers away from knee) – 1:00 forearm stretch (palms flat, fingers to knee)

Warm Up - 3 sets: 10 arm circles forward - 10 arm circles backward - 10 strict presses - :30 SkiErg, row, bike, or run - 1 set: 10 push jerks (empty bar) - 5 split jerks (empty bar) - 5 split jerks (add 10-45 lb to each side) - 3 split jerks (add 10-25 lb to each side) - 3 split jerks (add 10-25 lb to each side) - 3 split jerks (add 10-25 lb to each side) – From the rack –

Strength WOD - 5 sets for load:


3 split jerks 
– Lift once every 3:00.

WOD

EMOM 14:


Minute 1 | :30 calorie bike


Minute 2 | :30 GHD sit-ups L2-GHD to parallel L1-straight leg abmat sit up

Post WOD - 1:00 active bar hang - 1:00 couch stretch/leg

Warm Up - 5 inchworm + push-ups - 5 up-downs - 5 burpees - 10 air squats (heels down) - :30 single-unders - 10 lateral leg swings/leg - 3 bar-facing burpees, slow - 3 bar-facing burpees, fast - 10 air squats (knees out) - :30 single-unders - :15 Samson stretch/leg - 4 bar-facing burpees, slow - 4 bar-facing burpees, fast - 10 air squats (depth below parallel) - :30 single-unders – Front squat: :20 front rack hold – 3 ¼ squats – 4 front squats – 5 front squats – Load up: Front squats: 7-7 (add wt) – Mini round: 8 bar-facing burpees - 8 front squats - 40 single-unders –

WOD


15 bar-facing burpees


15 front squats L3-115/85# L2-95/65# L1-45/35#


75 single-unders L2-50 singles L1-25 singles

4 Rounds for Time

Skill Work - EMOM 5: 5 strict ring dips – Hold the bottom and top for :01 each.

Post WOD - 2:00 foam roll quads - 1:00 foam roll calves

Warm Up - 3 sets: 100-m jog - 7 step-back lunges/leg - 7 single-leg KB deadlifts/leg - :30 plank hold – Build in load on the single-leg KB deadlifts - 1 set: 10 good mornings - 10 deadlifts - 10 Kang squats – Use an empty barbell - 5 sets: 3 deadlifts – Build in load to your first working set. – Rest 1:00-1:30 between sets –

Strength WOD – Deadlift – 3-3-3-3-3 (3 min per set)

WOD


9 deadlifts L3-225/155# L2-155/105# L1-95/65#


100-m double-KB farmers carry

– Athlete chooses the farmers carry load. 

6 Rounds for time

Post WOD - 1:00 pigeon pose/side

Warm Up - 10 unweighted good mornings - 10 up-downs (no jump) - 10 push-ups - 10 hang muscle cleans - 10 empty barbell good mornings - 10 burpees - 10 pike push-ups (floor) - 10 hang muscle cleans – Clean warm up – Empty bar – 10 hang muscle cleans – 8 hang power cleans – 6 hang power cleans – Handstand pushups – 5 pike pushups – 4 pike pushups (box) – 3 handstand negatives – 3 strict handstand pushups – Build up sets – 3 sets: 7 hang power cleans (building) - 5 strict handstand push-ups – Rest 1:30 between sets -

WOD


21-15-9:


Hang power cleans L3-135/95# L2-115/75# L1-65/45#


15-12-9:


Strict handstand push-ups L2-strict hspu toes on box L1-pike hspu

For total time

Strength WOD – Hang power cleans – 3-3-3-3-3 (2 min per set)

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

Warm Up - 2 sets: 20 jumping jacks - 10 leg swings/leg - 20 walking lunge steps - 100-m jog - 10 PVC pass throughs - 2 sets: - 5 deadlifts to mid-thigh - 5 deadlift shrugs - 5 muscle snatches - 5 power snatches – Complete the first set with a PVC and the second with a barbell. - 3 sets: 3-5 power snatches (building)

Strength WOD - Power snatch - 5-4-3-2-1


WOD
 - 15 Min Cap

50-calorie bike L2-40 calorie bike L1-30 calorie bike


50 overhead squats L3-95/65# L2-75/55# L1-55/35#


50 alternating DB snatches L3-50/35# L2-40/25# L1-30/15#

For Time

Post WOD - 1:00 couch stretch/side - 1:00 forearm stretch/side

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: push-ups - Round 3: jumping jacks - Round 4: up-downs

Jump rope warm up: :20 jump in place (no rope) - :20 single unders - :20 high jump singles - :20 fast single + slow single - :20 single + single + double under - 3 rounds:
:30 double-under attempts/practice - :30 rest – Mini round: 1 round: :30 calorie row - :30 burpees - :30 double-unders

WOD

The Ghost


6 rounds for reps

:
1:00 calorie row L2-same L1-same (5 rounds)


1:00 burpees L2-same L1-same (5 rounds)


1:00 double-unders L2-DUs attempts L1-singles
–

Rest 1:00 between rounds.

– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period.

Post WOD - 2:00 foam roll calves - 1:00 alt. reach-roll-lift

Warm Up - AMRAP 4: 10 mountain climbers - 10 air squats - 10 push-ups - “Break” the bar apart and pull the elbows in toward the torso.

2 sets: 5 empty bar bench presses – Loading up: 3 sets - 10 bench presses – add load each warm up set –

WOD

10-9-8-7-6-5-4-3-2-1 (3 min per set)

Bench Press

- add weight each set -

Post WOD - 1:00 lacrosse ball chest mash/side - 1:00 lacrosse ball shoulder mash/side

Warm Up - :30 row, bike, or SkiErg - 10 snatch-grip deadlifts (empty bar) - :30 row, bike, or SkiErg - 10 snatch pulls (empty bar) - :30 row, bike, or SkiErg - 10 power snatches (empty bar) - :30 row, bike, or SkiErg - 10 overhead squats (empty bar) - :30 row, bike, or SkiErg - 10 hang squat snatches (empty bar) - 3 squat snatches – Rest 1:00 between sets –

Strength WOD - 7 sets: 3 squat snatches – Rest 3:00 between sets.

WOD – 6 Min running clock:

Run 800 m

- Max rep overhead squats L3-115/75# L2-95/65# L1-65/45#

Total overhead squat reps

Post WOD – 1 min – reach, roll and lift / arm

Warm Up - 15 jumping jacks - 15 unweighted good mornings - 5 up-downs + jump - 10 walking lunge steps (slow) - 15 jumping jacks -10 empty bar good mornings - 5 burpees (no jump) - 10 walking lunge steps (moderate) - 15 jumping jacks - 10 sumo stance empty bar good mornings - 5 burpee + jump - 10 walking lunge steps (fast) – 10 plank shoulder taps – 10 handstand shoulder taps – walk to wall drill – handstand walk practice – 5 sumo deadlifts – 5 sumo deadlift shrugs – 5 sumo deadlift high pulls x 2 - 2 sets: 5 unbroken sumo deadlift high pulls – Mini round: 7 sumo deadlift high pulls - 12 walking lunges - 20-ft handstand walk –

WOD


20 sumo deadlift high pull L3-75/55# L2-10 @ 65/45# L1-10 @ 55/35#
30 walking lunges


40-ft handstand walk L2-20 alt shoulder taps (against wall) L1-20 alt shoulder taps (plank)

3 rounds for time

Post WOD – 1:30 pigeon stretch / leg

Warm Up - AMRAP 4: :20 jumping jacks - 6 alternating spider-man - 10 air squats – Bar Warm up: 5 deadlifts to mid thigh – 5 muscle cleans – 10 power cleans – 5 front squats – 10 squat cleans – Load up: 4 sets: 1 power clean - 1 squat clean - 1 front squat
– Perform all three movements as a complex.
– Start with the empty barbell and build to starting workout weight.
– Rest ~1:00 between sets –

WOD

Every 1:30 for 20 rounds:


1 power clean


1 squat clean


1 front squat
–

Perform all three movements as a complex. Start light and add load every other round -

Post WOD - 1:30 foam roll quads - 1:30 foam roll upper back

Warm Up - :20 superman hold - :20 hollow hold - :20 KB deadlifts - 1 wall walk - :20 superman hold - :20 hollow rocks - :20 Russian KB swings - 1 wall walk - :20 kip swings - :20 KB swings - 1 wall walk - :20 handstand hold – 2 hspu negatives - :20 handstand hold – 1:00 handstand pushups - :10 ring support hold – 3 ring dips – 5 false grip ring rows – 5 muscle up transitions - EMOM 5: 1-2 muscle-ups –

WOD

20 Min AMRAP


2 muscle-ups L2-2 low ring transitions


4 handstand push-ups L2-4 pike pike hspu from box 


8 KB swings L3-70/55#

L1

8 Min AMRAP


100/150-m row


2 low ring transitions


4 hand-elevated push-ups


8 KB swings 35/s15#


– Rest 4:00


8 Min AMRAP


100/150-m row


2 low ring transitions


4 hand-elevated push-ups 


8 KB swings 35/15#

Post WOD – accumulate 1:00 in the hang

Warm Up - 5 ring rows - 10 knee push-ups - 15 air squats - :15 hollow hold - :15 superman hold - 5 strict pull-ups or chin-ups - 10 push-ups - 15 air squats - :15 hollow hold - :15 superman hold - 5 strict chest-to-bar pull-ups - 10 strict ring dips - 15 air squats - :15 hollow hold - :15 superman hold – 4 sets: :35 row - :30 rest –

WOD 


On a 2:00 clock:


Max distance row


– Rest 2:00 between sets –

- 5 sets for total distance -

Post WOD
3 sets:
20 GHD sit-ups L2-ghd to parallel L1-straight leg abmat sit ups
20 good mornings L3-45/35# L2-35/25# L1-25/15#

Cooldown: 1:30 couch stretch/leg

Warm Up - 4 sets x :45 pizza delivery game - Perform :45 dynamic stretches between each set of the game: – Alternating elbow-to-insteps – Alternating single-leg V-ups – Push-ups to downward dog – Leg swings/side – Partner lunge steps: – Alternating partners - 3 sets: - 8 walking lunge steps - Every 3:00 for 4 sets: 6 left-leg DB step-ups (20/24 in) - 6 right-leg DB step-ups – Use on DB held at the shoulder – Ath pick the weight – Toes to bar: 10 hanging knee raises – 8 kipping knees ahap – 6 T2B (attempts) - Mini round: 10 walking lunge steps - 5 toes-to-bars –

WOD

4 rounds for time:
30 walking lunge steps L2-same L1-20 walking lunge steps
25 toes-to-bars L2-15 T2B L1-15 hanging knee raises

4 Rounds for time

STAMINA: :40 standing bike - :20 seated bike – 10 rounds for total calories

Post WOD - 2 sets: 1:00 foam roll quads - 1:00 standing pike stretch

Warm Up - 2 sets: 5 push-ups to down dog - 10 PVC pass throughs - 5 push-ups to down dog - 10 PVC around-the-worlds - 5 push-ups to down dog - 10 PVC snatch grip behind the neck presses – Hang snatch progression: 5 hang deadlift shrugs (start at mid-thigh) – 5 hang muscle snatches – 5 snatch drops – 5 hang power snatches (1 set PVC / 1 set EB) - Every 2:00 x 3 sets: 5 hang muscle snatches – Build to a heavy set of 5 reps – Loading up: 3 sets: 3 hang power snatches –

Strength WOD – Hang power snatch – 3-3-3-3-3-3-3 – heaviest load

Post WOD - 1:00 active bar hang - 1:00 overhead empty barbell hold

Warm Up - AMRAP 5: :20 jumping jacks - 5 staggered stance good mornings/leg - 10 alternating scorpion stretches - 15 alternating jumping lunges – Rower efficiency: 15 pulls (easy pace – look at split time and strokes per minute) – Rest :30 – 15 pulls (at 15-20 strokes per minute – look at split time) Rest :30 – 15 pulls (20-25 s/m – look at split time) - Rest :30 – 15 pulls (25-30 s/m – look at split) – Rest :30 - 15 pulls on the rower (you choose the pace) –

WOD 


1000/800m row L2-800/600m row L1-500/400m row


– Rest 3:00 between sets.

3 sets for time

Skill Work

:20 Russian twists L3-20/14# L2-16/12# L1-14/10# - :10 rest
:

20 weighted sit-ups L3-20/14# L2-16/12# L1-14/10# - :10 rest

4 sets
 for total reps

– Use a medicine ball or DB.

Post WOD – 1:30 couch stretch/leg

Warm Up - 2:00 ski, bike, or row - 2 sets: 5 clean deadlifts to mid-thigh (empty barbell or training bar) - 5 clean pulls - 5 muscle cleans - 5 front squats - 5 hang cleans - 5 cleans - 1 set: 5 power cleans (20%) - 3 power cleans (30%) - 3 power cleans (40%) - 1 power clean (50%) - 1 power clean (60%) - 1 power clean (70%)

Strength WOD – 10 Min EMOM – 1 Power Clean –

WOD I – 12 Min AMRAP

1, 2, 3, 4, …etc.

Power clean L3-185/125# L2-135/95# L1-85/55#

Wall walk

Total reps completed

Post WOD – 1:00 lacrosse ball tri-cep smash/arm – 1:00 lacrosse ball shoulder smash/arm

Warm Up - :45 row (slow) - :30 plank shoulder taps – Maintain an upright torso during the row - :45 row (moderate)
:30 straight-leg sit-ups – Increase the strength of each stroke with a faster pull during the row - :45 row (fast) - :30 legs-butterflied sit-ups – Return faster AND pull stronger during the row – Pull up progression: 3 small kips + 3 big kips – 2 kips + 1 pull up + 2 kips – 3 kipping pull ups – 5 butterfly circles – 3 butterfly pull ups - Every 2:00 for 4 sets: 1-5 strict chest-to-bar pull-ups – On the 4th set, perform as many unbroken reps as possible – Pull up test: 10 unbroken reps = all 50 pull-ups in the workout - 5-9 reps = 35 pull-ups in the workout - 3-5 reps = 25 pull-ups in the workout –

WOD

20 Min AMRAP


100-calorie row L2-85 calorie row L1-75 calorie row


75 sit-ups L2-60 sit ups L1-50 sit ups


50 pull-ups L2-25 pull ups L1-45 ring rows

Total Reps + Calories


Post WOD - Accumulate 1:00 bar/ring hang – 1:00 double forearm stretch

Warm Up - 2 sets: 5 inchworms - 5 x 2 shoulder taps + 1 push-up - 5 pause double-KB front squats - 5 double-KB front squats – Rest 1:00 – Front squat - 10 front squats (empty bar) - 5 front squats (light) - 5 front squats (moderate) – Rest 2:00 –

Strength WOD – Front Squat – 5-5-5-5-10 (as heavy as possible, set of 10 at least 75% of 1rm)

WOD


:30 weight sit-ups L3-20/14# L2-16/12# L1-14/10#


:30 sit-ups (no weight)
-Rest 1:00-

5 Rounds

Total Reps

Post WOD – 1:00 pigeon stretch/side

Warm Up - 2 sets: :30 easy pace - :20 moderate pace - :10 fast pace – Row, ski, or AirBike. Perform straight through on one machine OR switch after :60 of work – 1 set: 5 elbow-to-instep/leg - :30 unweighted good mornings - 10 step back lunges - 10 alt. single-leg toe touches - 10 x 50-ft shuttle run (25 ft out and back) – Devil presses – 5 DB deadlifts – 3 DB burpee deadlifts – 3 DB burpee cleans – 3 devil presses – Mini round: 3 x 50-ft shuttle run - 4 devils presses (workout weight) –

WOD


21-15-9
DB devils presses L3-35/25# L2-25/15# L1-15/10#


Perform 10 x 50-ft shuttle runs after each set L2-same L1-5 x 50ft shuttle run after each set -

SCORE: TOTAL TIME

Strength WOD – Back rack lunges – 10-10-10-10 (work to heaviest)

Post WOD - :30 alt scorpion stretch - :30 straddle stretch – 1:00 banded wrist shoulder stretch/side