Warm Up - 1 set: 100-m jog - AMRAP 4: - 3 burpees - 5 sit-ups - 7 unweighted good mornings - 1 set: 100-m run - :15 superman hold – 5 half range of motion reps – 5 full range of motion reps – WOD prep - 1 set: 200-m run - 10 GHD hip extensions - 10 sit-ups -

WOD


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


50 hip extensions L2-25 hip extensions L1-25 good mornings (no load)


50 sit-ups L2-same L1-25 sit ups

3 rounds for time

Post WOD - 1 set: :40 seated straddle stretch - :40 seated hamstring stretch, left - :40 seated hamstring stretch, right

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 KB swings to eye level – Rest :20. - :40 burpees – Rest :20 – SDLHP Warm up: 3 sumo deadlifts – 3 sumo deadlift-shrug (slow) – 3 sumo deadlift-shrug (fast) – 3 sumo deadlift high pulls x 2 - 2 sets: 5 sumo deadlift high pulls (set 2 at workout weight) – T2B Warm up: 5 kip swings x 2 – 3 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 –

WOD


21-15-9:


Sumo deadlift high pulls L3-115/75# L2-75/55# L1-45/35#
Toes-to-bars L2-knees to elbows L1-knees above hips

For Time

SKILL WORK


EMOM 10:
5 barbell good mornings us around workout weight

Post WOD – 2:00 alt reach, lift and roll

8:30am and 5:45pm classes only!

Warm Up - 3 sets: 1:00 bike, row, SkiErg, or run - 10 alternating spiderman stretches - 10 leg swings/leg (across body) - 10 good mornings - 10 air squats – Back squat load up: 10 (EB) 5-5-5 - – Your next weight should be your starting weight.


Strength WOD – Back squat – 5-5-5-5-5-10 – Increase loading on each set as you build to a 10-rep max -

WOD 


15 push jerks L3-155/105# L2-125/75# L1-75/35#


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

3 Rounds for Time

Post WOD - 2 sets: :30 frog stretch - :30 couch stretch/leg

THANKSGIVING DAY PARTNER WOD – 8:30am CLASS ONLY!!!!

WOD 


400m Run w/ Ball (200m each) L3- 20/14# L2-16/12# L1-200m @ 14/10#

60 Box Step ups L3-24/20” w/ Ball L2-20/18” w/ball L1-50 @ 18/12” w/ball

60 Abmat sit ups (Ball pass over box) L2-same L1-50 reps

60 S2OH w/ Ball L2-same L1-50 reps

400m Run w/ Ball (200m each) L3- 20/14# L2-16/12# L1-200m @ 14/10#

50 Side lunge steps w/ Ball L2-same L1-40 reps

50 Chest Passes (6ft apart) L2-same L1-40 reps

50 Burpees (non-worker holds ball) L2-same L1-40 reps

400m Run w/ Ball (200 each) L3- 20/14# L2-16/12# L1-200m @ 14/10#

40 Goblet Squats w/ Ball L2-same L1-30 reps

40 Overhead lunge steps w/ Ball L2-same L1-30 reps

40 Wall ball shots L2-same L1-30 reps

400m Run w/ Ball (200 each) L3- 20/14# L2-16/12# L1-200m @ 14/10#

For Time

**Ball DOES NOT TOUCH the ground once the WOD begins**

Warm Up - 2 sets: 10 push-ups to down dog - 10 PVC pass-throughs - :30 handstand hold - 10 PVC push press - 2 sets: :30 row, bike, or SkiErg - 10 deadlifts (empty bar) - :30 tuck jumps - 3 sets: :20 handstand push-ups - 5 deadlifts (building in weight)

WOD I – 10 Min AMRAP


7 handstand push-ups L2-5 HSPU toes on box L1-

7 DB push presses 25/10#


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

Rounds + Reps

WOD II – 10 Min EMOM

4 Bar muscle ups L2-3 jumping bar muscle ups L1-5 jumping pull up negatives (as low down as possible)

WOD III – 7 Min AMRAP


20 double-unders L2-15 DUs / Attempts L1-20 high jump singles


5 chest-to-bar pull-ups L2-jumping C2B pull ups L1-seated ring pull ups

Rounds + Reps

Post WOD - 2 sets: :30 alternating scorpion stretch - :30 pigeon stretch/leg

• Warm Up - 2 sets: 100-meter run - 10 alternating Cossack squats - 10 ring rows - 5 burpees – Pull up warm up: 3 kip swings + 3 big kips – 3 paused kipping pull ups – 3 kipping pull ups – 5 kipping pull ups – Squat clean warm up - :20 setup hold – 5 muscle cleans – 5 front squats – 10 squat cleans (empty bar) - Perform at workout weight - 1 set: 3 squat cleans/person – Rest 1:00. - 5 squat cleans/person –

Partner WOD


30 squat cleans L3-95/65# L2-65/45# L1-45/35# 


30 pull-ups L2-40 jumping pull ups L1-50 ring rows


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


– Athletes run together but break up the cleans and pull-ups as needed.

3 rounds for time

Post WOD - 2 sets: 1:00 foam roll calves - :30 cat-cow - :30 standing pike stretch

Warm Up - :30 row (easy pace) - 10 alternating scorpion stretches - :30 plank hip taps (same side) - :30 row (moderate pace) - 10 knee push-ups - :30 active bar hang - :30 row (fast pace) - 10 single-arm DB shoulder presses/arm - 10 scap pull-ups - :30 row (sprint pace) - :30 single-arm DB overhead hold/arm - 10 scap pull-ups – Rowing efficiency: Set 1: 15 pulls on the rower (easy pace / sit tall / notice cal/hr) - Set 2: 15 pulls on the rower: 18-20 stroke pace per minute (notice cal/hr – should be lower number) - Set 3: 15 pulls at a 22-24 strokes /min pace (same effort as previous but faster stroke rate) - Set 4: 15 pulls at 26-30+ strokes per minute pace (faster stroke rate – cal/hr should be bigger) – Push up: 3 push ups (pause at top) – rest :15 – 3 push ups (pause at top) – rest :15 – 3 pushups at your pace –

WOD I

Start with a 100m row

100 push-ups L2-80 pushups L1-60 pushups (worm or knee)


For Time

WOD II

Accumulate 30 strict pull ups L2-banded strict L1-30 ring rows (increase difficulty so you can get no more than 5 at a time)

For Time

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 sets:
2 snatches – Rest 1:00 between sets –

WOD I

Every 2:00 for 10 rounds:


2 snatches


– Start light, and add weight as technique allows, working up to a heavy set of 2.


– If you miss a rep, reduce load by 10% or more and continue in the next round.

WOD II

EMOM 8:


Min. 1 | 20 GHD sit-ups L2-15 Med ball sit ups L1-10 straight leg sit ups


Min. 2 | :20 hanging L-sit hold L2-as high as possible L1-K290 hold

Post WOD -

:45 forearm stretch (extension)
:45 forearm stretch (flexion)

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