Warm Up - 2 sets: 10 alternating spiderman stretches - 10 alternating toy soldiers - 10 alternating plank reach-throughs - 10 alternating single-leg V-ups - 2 sets: :40 air squats – Rest :20 - :40 burpees – Rest :20 – Rower - 2 sets: :20 fast pull + slow return - 2 sets: :20 upright torso - 2 sets: :20 level hands – Test: 1 set: 250-m row (target 1 min or less)

WOD


Row 250 m L2-same L1-200m
– Rest 1:00


Row 500 m L2-same L1-400m
– Rest 2:00


Row 1,000 m L2-800m L1-600m
– Rest 4:00


Row 500 m L2-same L1-400m
– Rest 2:00


Row 250 m L2-same L1-200m

For Time

Post WOD - 2 sets: :30 lat roll/side - :30 quad roll/side - :30 hamstring roll/side - :30 upper back roll/side

Warm Up - 2 sets: :30 alternating step-ups – Rest :15 - :30 knee push-ups – Rest :15 - :30 hollow rocks – Rest :15 - 1 set: 5 box jumps (slow) - 5 box jumps (moderate) - 5 box jumps (fast) – Rest :15 between each effort – T2B: 10 kip swings – 5 kipping knee raises – 5 kipping toes to eye level – 5 toes to bar x 2 – Push press: 3 dip and hold – 3 dip and drive – 5 push presses – 5 top to top push presses – Build up: 3 sets: 10 push presses (empty bar) - 8 push presses (light) - 6 push presses (workout weight) – Rest 1:00 between sets – Mini round: 1 set: 12 box jumps - 9 push presses - 6 toes-to-bars –

WOD

18 Min AMRAP


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


12 push presses L3-115/75# L2-95/65# L1-45/35#


9 toes-to-bars L2-K290 L1-Lying T2B


– Step down from the box.

Total rounds + reps

Post WOD - 2 sets: :30 calf stretch/side - :30 banded overhead lat stretch/side

Warm Up - 2 sets: :10 jumping jacks, slow - :10 jumping jacks, moderate - :10 jumping jacks, fast - :30 alternating back-step lunges - :30 ring rows - 1 set: 30 mountain climbers - 5 foot assisted ring dips - 10 sumo deadlift ) (empty barbell) - 1 set: 30 mountain climbers - 5 ring dip negatives - 10 sumo deadlift shrug (empty barbell) - 1 set: 100m run - 5 ring dips - 3 sumo deadlift high pulls - 2 sets: 100m run - 5 sumo deadlift high pulls –

Skill Work - 3 sets:


10 skin the cats (on rings)


:30 plank hold (on hands)
10 strict ring dips


:30 plank hold (on forearms)
– 3:00 per round –

WOD


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


21 sumo deadlift high pulls L3-95/65# L2-75/55# L1-65/45#

3 Rounds for Time

Post WOD - 2 sets: :30 figure-4 stretch/side - :30 seated straddle stretch/side

Warm Up – 3 sets: 10 PVC pass-throughs - 5 false grip ring rows - 6 air squats - 5 hand-elevated ring push-ups – Muscle up progression: :30 at each movement – jumping ring dips or ring dips – leg assisted muscle up transitions (slow) – leg assisted muscle up transitions (fast) – false grip kip swings – Hang cleans: 5 hang clean pulls – 5 hang muscle cleans - 5 tall cleans – 10 hang power cleans – 10 hang power cleans – Load up: 4 hang power cleans – Rest 1:00 between sets – Unbroken reps – Mini round: 10 air squats – 1 muscle up (scale as needed) – 2 hang power cleans (at workout weight) –

WOD


50 air squats L2-same L1-30 air squats


7 ring muscle-ups L2-7 C2B pull ups L1-15 ring rows


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

3 rounds for time

Post WOD - 1:00 foam roll quads/side - 1:00 foam roll upper back - 1:00 foam roll calves/side

Warm Up – :30 Samson lunges - :30 knee push-ups - :30 bent-over rows (empty bar) - :30 scap pull-ups - :30 good mornings (empty bar) - :30 push-ups - :10 hang – 5 kip swings – 2 kip swings + 1 lever down – 2 kip swings + 1 pull up – 2 kip swings + 1 pull up + 2 kip swings – 5 kipping pull ups – Load up – 4 sets: 5 pushups – 5 pull ups – 5 deadlifts (add each set)

WOD I – 15 Min CAP


30 push-ups L2-worm ups L1-knee push ups


20 kipping pull-ups L2-jumping pull ups L1-ring rows


10 deadlifts L3-185/135# L2-135/95# L1-95/65#

3 Rounds for time

WOD II – 12 Min CAP


50-ft farmers carry (you pick the weight)


20 weighted hip extensions (you pick the weight)


– Rest 1:00 between sets –

4 Rounds for time (include rest)

Post WOD - :45 scorpion stretch/arm - 1:00 child’s pose

Warm Up - 100-m jog - 25-ft toy soldiers - 25-ft walking lunges - 25-ft high knees - 25-ft butt kickers - 25-ft shoo the turtles - 25-ft spiderman lunges - 25-ft bear crawl - 25-ft burpee + broad jump - 100-m jog – 6 alt. reverse lunges – 6 alt. single-leg squats to box – 6 foot behind heel single-leg squats – 6 alt. single leg squats (scale as needed) – EMOM 8: :30 - single-leg squat practice – Mini round: 100-m run (slow) - :20 plank hold – :15 rest. - 200-m run (fast) - :20 plank hold

WOD


1:00 cumulative plank hold L2-:45 cumulative plank L1-:30 cumulative plank


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

4 Rounds for Time

Post WOD - 2 sets: :30 cobra stretch - :30 seated pike stretch/leg

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