Warm Up - 200-m run – Then - 50 ft of each: Jog x 3 - Skipping high knees - Lateral shuffle/direction - Toy soldiers (10 kicks then jog) - Samson lunges (10 lunges then jog) - Bunny hops (10 hops then jog) - Broad jumps (5 jumps then jog) - Burpee broad jumps (5 jumps then jog) – Then – 200m run - 1 set: 50-meter med-ball jog – Rest :15 - 50-meter med-ball run – Single KB carry - 1 set: 50-meter carry at the shoulder – Rest :15 - 50-meter carry at the side – Double KB carry - 50-meter double-kettlebell carry, slow – Rest :15 - 
50-meter double-kettlebell carry, fast –

WOD


1600m run L2-1200m run L1-800m run


800m med-ball carry L3-20/14# L2-16/12# L1-400m @ 14/10#


400m single-KB carry L3-55/35# L2-45/25# L1-200m @ 35/15#


200m double-KB carry L3-55/35# L2-45/25# L1-100m @ 35/15#

For Time

Post WOD – 200-meter walk - 1:00 hamstring stretch/side

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 – Empty bar - :20 setup position hold – 5 deadlift shrugs – 5 hang muscle snatches – 5 muscle snatches – 5 snatch balances – 5 hang power snatches – 5 power snatches – Load up: 3 sets: 3 power snatches – Continue to build in weight to ~60% of best power snatch –

Strength WOD – Power Snatch – 5-5-5-3-3-3-1-1-1

Post WOD – 2 sets: :30 foam roll t-spine - :30 foam roll quads/side

Warm Up - 1 set: 30 jumping jacks - 10 alternating Spiderman stretches - 10 push-ups to down dog - 5 single-arm ring rows/arm - 30 jumping jacks - 5 ring rows - 30 jumping jacks -10 jumping pull-ups - 30 air squats - 10 jumping pull-ups - 30 air squats - 4 sets: 2-3 strict pull-ups - 4 front squats – Rest 1:00 between sets –

WOD

8 Min AMRAP
4 front squats L3-185/125# L2-135/95# L1-75/55


4 strict pull-ups L2-2 strict pull ups L1-4 ring rows

Rounds + Reps

Strength – Front Squat – 5-5-3-3-1-1-1

Post WOD - 1:00 foam roll quads - 1:00 foam roll lower back - 1:00 foam roll lats

Warm Up - 3 sets: 10 reps or :30 of each movement: Samson stretch lunge - PVC overhead squat (weight in heels) - Strict sit-ups (minimal arm movement) - Good mornings (neutral spine) - Strict pull-ups (full range of motion) - Strict ring dips (full range of motion) - 1 set: 2 x :30 row // Chest and torso upright. - 2 x :30 row // Hold the end of the stroke for :01. - 2 x :30 row // Return the arms before the knees bend. - 2 x :30 // Speed up the cadence, but still extend the arms before the knees bend. - 2 sets: 150-meter row, holding 1:45-2:30/500-meter pace - Rest 1:00 –

WOD

:30 row for calories

:30 rest

12 rounds for total calories

Skill - 10 Min EMOM

50ft handstand walk or as far as possible in :30 L2-:30 handstand walk practice L1-:30 shoulder taps (handstand, pike, pushup plank)

Post WOD

2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg

Warm Up - :30 jumping jacks - :30 mountain climbers - :30 alternating Spiderman stretches - :30 plank – Double under progression: :20 of each movement – jump in place (no rope) – single unders – running sigles - high jump singles – double unders – GHD sit ups: 5 GHD sit-ups to parallel - 5 full range of motion GHD sit-ups – Hang power cleans: empty bar – 8 hang clean pulls – 8 hang muscle cleans – 8 tall power cleans – 8 hang power cleans – Push press: empty bar – 4 strict presses – 8 dip and holds – 8 dip and drives (slow) – 8 dip and drives (fast) – 8 push presses – Build up: 2 rounds: 3 hang power cleans - 3 push presses – Build each set to workout load –

WOD


100 double-unders L2-2:00 DUs attempts – L1-100 single unders


75 hang power cleans L3-75/55# L2-50 hang pwr cleans 65/45# L1-30 hang pwr cleans 45/35#


50 GHD sit-ups L2-30 GHD to parallel L1-30 abmat sit ups


75 push presses L3-75/55# L2-50 PP 65/45# L1-30 PP 45/35#


100 double-unders L2-2:00 DUs attempts – L1-100 single unders


For Time

Post WOD - :30 kneeling quad stretch/side - :30 standing calf stretch/side

Warm Up – :20 jump rope - 10 alternating scorpion stretches - :20 jump rope - 10 deadlifts (empty bar) - :20 jump rope - 10 alternating Spiderman stretches - :20 jump rope - 10 clean pulls (empty bar) - :20 jump rope - 10 good mornings + vertical jump - :20 jump rope - 10 muscle cleans (35/45 lb) - :20 jump rope - 10 burpee broad jumps - :20 jump rope - 10 power cleans (empty bar) – Build up: power cleans – 5-5-5-5 –

WOD


2 power cleans L3-155/105# L2-115/85# L1-75/55#


50 double-unders L2-25 DUs / Attempts L1-50 singles


4 power cleans


50 double-unders


6 power cleans


50 double-unders


8 power cleans
50 double-unders


10 power cleans

For Time

Strength WOD – Power Cleans – 2-2-2-2-2 (touch and go)

Skill - :30 plank hold - :30 rest – 10 rounds

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

Warm Up - :30 row (slow) - 10 reverse lunges - 10 hollow rocks - 10 knee push-ups - :30 row (moderate) - 10 reverse lunges - 10 tuck-ups - 10 push-ups - :30 row (hard) - 10 reverse lunges - 10 strict knee raises - 10 pike push-ups (floor) – KB step up: 8 alternating step-ups - 8 alternating kettlebell step-ups (light) = 8 alternating kettlebell step-ups (workout weight) – Toes to bar progression: 3 kip swings – 2 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 – Handstand pushups: 3 pike pushups (floor) – 3 pike pushups (box) – 3 handstand negatives – 3 strict handstand pushups – 3 handstand pushups – Mini round: 6 alternating kettlebell step-ups - 5 toes-to-bars - 4 calorie-row - 3 strict handstand push-ups –

WOD


30 KB step-ups L3-70/55# 20” L2-55/35# 18” L1-20 steps @ 35/15# 16”


30 toes-to-bars L2-knees to elbows L1-20 knees as high as possible 


30/22 calorie row L2-same L1-20/15 calorie row


30 strict handstand push-ups L2-15 strict hspu L1-20 pike pushups


30/22 calorie row L2-same L1-20/15 calorie row


30 toes-to-bars L2-knees to elbows L1-20 knees as high as possible


30 KB step-ups
– Hold the KB on the shoulder.

For time

Post WOD - 3 sets: :30 left-side straddle stretch - :30 right-side straddle stretch

Warm Up - 1 set: 10 arm swings across - 10 arm swings overhead - 10 torso twists - 20 alternating hamstring scoops - 20 high knees - 20 butt kickers - :30 jumping jacks - :30 up-downs - :30 burpees - 1 set: 200-meter run, slow - :30 alternating hamstring scoops - 3 sets: - :30 running position drill per leg - :30 lean and pull drill - :30 running falling drill - 100-meter run – Practice maintaining a figure-4 body position on each run - 1 set: 200-meter run, faster – 2 rounds: 6 burpees - 200-meter run –

WOD

*Level 3


50-40-30-20-10:
Burpees
– Run 400 meters after each set of burpees.

*Level 2


45-35-25-15-5:
Burpees
– Run 400 meters after each set of burpees.

*Level 1


25-20-15-10-5:
Burpees
– Run 200 meters after each set of burpees.

For Time

Post WOD – 1:30 couch stretch / leg

Warm Up - 2 sets: :20 jumping jacks - 10 PVC good mornings - 5 Cossack squats/side - 10 PVC pass throughs – 10 wall facing squats (1 rep – 5 sec hold - :20 rest) – 1 set with PVC, 1 set with empty bar: :30 overhead hold – 5 reps of ¼ OHS – 5 reps of ½ OHS – 5 Full OHS – Build up: 4 sets: 3 overhead squats (building) – Rest 1:00  between sets –

Strength WOD – Overhead Squat – 3-3-3-3-3-3-3

Skill Work - 3 sets for load: 10 snatch-grip bent over rows

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

Warm Up - 3 sets: :30 easy pace - :20 moderate pace - :10 fast pace – Row, ski, or Air Bike. Perform straight through on one machine OR switch after :60 of work - 2 sets: 5 elbow-to-instep/leg - :30 unweighted good mornings - 10 step back lunges/leg - 10 single-leg toe touches/leg - 1 set: Perform each drill 50-meter out and 50-meter back - High knees - Butt kickers - Skip for height - Skip for distance - Side shuffle (switch directions halfway through) - Jog
 - 1 set: 100-meter run – Rest 2:00 - 200-meter run –

WOD


Run 800 meters L2-600m L1-400m


– Rest 2:00.
Run 600 meters L2-400m L1-300m


– Rest 1:00.


Run 400 meters L2-300m L1-200m


– Rest :30.
Run 200 meters L1-200m L1-100m

For total time

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

Warm Up – 6 Min AMRAP: 50-ft bear crawl - 10 Romanian deadlifts (empty bar) - 50-ft overhead walk plate walk - 10 hang muscle cleans (empty bar) – Deadlift: empty bar :30 set up hold – 10 deadlifts (pause 3 sec at the bottom of each rep) – Hand power cleans: empty bar 5 hang power clean shrugs – 5 hang power clean high pulls – 5 hang power cleans – Push jerk: 5 jump and lands (no bar) – 5 jump-punch lands (no bar) – 10 push jerks (empty bar) – Build up: 3 sets: 5 deadlifts - 5 hang power cleans - 5 push jerks – Rest 1:30 between sets –

WOD

Every 3:00 for 7 rounds:


12 deadlifts L3-155/105# L2-115/75# L1-55/35#


9 hang power cleans


6 push jerks


– Use the same barbell for each movement
Score is slowest round

Post WOD - 2 sets: :45 child’s pose stretch - :45 seated straddle stretch

Warm Up – 500m Row - 10 jumping jacks - 10 alternating Spiderman + reaches - 10 push-ups to downward dog - 10 burpees (slow) - 10 box step-ups - 10 alternating Samson lunges - 10 reverse lunges - 10 jumping jacks - 10 box jumps - 10 alternating scorpion stretches - 10 air squats - 10 burpees (fast) - 10 box jump-overs – Dumbbell snatch: 10 alt DB hang stand and shrug – 10 alt DB hang sumo deadlift high pulls – 10 alt DB hang power snatches – Mini round: 2 sets: 4 alternating DB hang power snatches - 4 box jump-overs –

Skill Work

On a 8:00 clock

5 attempts at a high box jump

(work to highest successful box jump)

WOD


8 alternating DB hang snatches L3-50/35# L2-40/25# L1-25/10#


8 box jump-overs L3-30/24” L2-24/20” L1-20/12”


8 Rounds for Time

Post WOD - 1:00 elevated pigeon pose (on the box if needed)/side - :30 calf stretch/side

Warm Up - 4 sets :30 row, bike, or ski (sub single-under speed steps for machines) - :10 rest - :30 burpees - :10 rest - :30 scap pull-ups - :10 rest – Then – Empty bar - 10 shoulder presses – 5 dip and hold (3 sec) – 5 dip and drive (slow) – 5 dip and drive (fast) – 10 push presses – Build up: 4 sets: (2 min per round) - 5 push presses - • Increase load across all sets - • The last set should be just lighter than the first desired working set –

Strength WOD – Push Press – 5-5-5-5-5 (3 min per round)

Skill Work – 6 Min EMOM:

:30 handstand walk or shoulder taps - :30 rest

Post WOD - 1:00 banded shoulder stretch/side

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