Warm Up - 2 rounds: 2:00 bike, row, or ski - :30 good mornings - :10 rest - :30 alternating Cossack squats - :10 rest - :30 alternating Samson stretches - :10 rest – Empty Bar Progression: 2 rounds: :20 DL setup hold – 5 DL to the knee – 5 DL to mid thigh – 5 DL - 5 sets: 3 deadlifts – 1:30 per set (build up to working weight)

Strength – Deadlift – 3-3-3-3-3-3-3 (use the same weight across all sets – all sets should be a challenging 3 rep max)

Post WOD - :30 Samson stretch/side - :30 elevated pigeon stretch/side - :30 seated reach stretch

Warm Up - 1 set: 3:00 run, row, bike, or Ski-erg - 2 sets: 20 banded pull-aparts - 15 banded pass-through - 10 hanging scap shrugs - 1 set: 10 strict presses (35/45 lb) - :30 jump rope - 2 sets: 10 push presses - :30 jump rope – Rest 1:00 between sets –

WOD I – 8 Min AMRAP
40 double-unders


10 push presses L3-95/65# L2-65/45# L1-45/35#

Rounds + Reps

WOD II

800m Run -Rest 2 Min-

2 Rounds

-Then-

400m Run – Rest 1 Min –

2 Rounds for Total Time


WOD III

20 double-dumbbell overhead walking lunges (you pick the weight)
– Rest 1:00 –

3 Rounds for Total Time

Post WOD - :30 couch stretch/leg - :30 banded pull aparts - :30 leg swings/leg - :30 standing hamstring stretch/leg

Warm Up - 2 sets: 20 jumping jacks - 10 leg swings/leg - 20 walking lunge steps - 100-meter jog - 10 PVC pass throughs – 5-5-5 snatch, clean (building) – 1:30 per set –

Strength – Snatch or Clean (Sqt)


3 reps x 4 sets @ 70-80%


2 reps x 3 sets @ 80-90%


1 rep x 2 sets @ 90%+

WOD

2 Min AMRAP


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


Max burpee box jump-overs L3-24/20” L2-20/16” L1-18/12” – step down -

-Rest 1 Min-

3 Rounds Total burpee box jump overs

Post WOD - 1:00 foam roll glute-med/side - 1:00 reach-roll-lift

Warm Up - 1 set: 200-meter run - 10 Samson lunges - :30 PVC overhead squats (pause in the bottom) - :30 ring support hold - :30 ring rows - 200-m run - 10 alternating Spiderman stretches - :30 PVC overhead squats (pause in the bottom) - :30 strict ring dips - :30 strict pull-ups - 5 shuttle runs - 10 hamstring scoops/leg - :30 PVC overhead squats (pause in the bottom) - 5 shuttle runs - :30 strict ring dips - :30 strict chest-to-bar pull-ups - 5 shuttle runs – 3 kneeling false grip ring rows – 3 kneeling muscle up transitions – 5 low ring muscle ups (as low as needed or jumping) – 2:00 muscle up practice –

WOD – 12 Min EMOM


Odd min | 3 ring muscle-ups L2-1 ring muscle ups L1-4 low ring muscle up transitions


Even min | max shuttle runs L2-same L1-same


1 shuttle = 25 ft down + 25 ft back

Accessary - 4 sets: 50-meter farmers carry - 20 weighted hip extensions L3-20/14# L2-15 @ 16/12# L1-10 @ 14/10# - 3 min per set

Post WOD - 200-m cooldown walk - 1:00 double-forearm stretch

Warm Up - :20 jump rope - 10 alternating scorpion stretches - :20 jump rope - 10 deadlifts (35/45 lb) - :20 jump rope - 10 alternating Spiderman stretches - 10 shoulder presses (35/45 lb) - :20 jump rope - 10 front squats (35/45 lb) - :20 jump rope - 10 good mornings + vertical jump - :20 jump rope - 5 hang squat clean thrusters (35/45 lb) - 200-meter jog
10 burpee broad jumps - 200-meter jog - 5 squat clean thrusters (35/45 lb) - Build-up: 3 sets: - 3 squat clean thrusters – Build to workout load –

WOD

12 squat clean thrusters L3-115/75# L2-75/55# L1-45/35#


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


9 squat clean thrusters


400-meter run


6 squat clean thrusters


400-meter run

For Time

Strength – Weighted pull ups – 3-3-3-3-3-3-3 (2:00 per round)

Post WOD - 1:00 foam roll glutes/side - 1:00 child’s pose

Warm Up - 10 leg swings/leg - 10 unweighted good mornings - 10 walking reverse lunges - :30 narrow stance air squats (keep heels down) - 10 lateral leg swings/leg - 10 single-leg toe touches/leg - :30 alternating standing figure four stretch - :30 air squats - 10 inchworms + 1 push-up/rep - 10 alternating cossack squats - :30 jumping lunges - :30 air squats – 3 sets: 200m row – rest :30 –

WOD


500-m row L2-400m L1-300m


– Rest 3:00 between sets -

5 sets for total time

Post WOD - 400-meter recovery walk - 1:00 couch stretch/leg

Warm Up - 3 sets: 20 jumping jacks - 10 leg swings/leg - 20 walking lunge steps - 100-meter jog - 10 PVC pass throughs - 5 warmup sets: 5-5-5-5-5 snatch or clean (building) – Rest 2 Min between sets –

Strength


Snatch or clean


5 reps x 2 sets @ 50-60%+


4 reps x 3 sets @ 60-70%+


3 reps x 2 sets @ 70-80%

Heaviest load

WOD


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


10 power snatches L3-135/95# L2-115/75# L1-55/35#

5 Rounds for Time

Post WOD - 1:00 lacrosse ball foot/side - 1:00 foam roll quads

Warm Up – 500m row (easy) - 25 ft down and back: – Bear crawl (down) – Samson lunges (back) – Spiderman twist (down) – Side lunges (down and back – facing the same direction) – Crab walk with high hips (down and back – facing the same direction) – Burpee broad jump (down) – Jog (back) – 250m row (moderate) - 3 rounds for quality:
5 scap pull-ups - 10 plank shoulder taps (right and left) to down dog - 10 bootstrappers – 250m row (fast) – 5 pullup kips – 5 pullups – 5 pushups / elevated pushups – 5 sit ups – 5 squats –

WOD

3:00 of max reps pull-ups L2-jumping pullup negatives L1-ring rows


3:00 of max reps push-ups L2-same L1-elevated pushups


3:00 of max reps sit-ups L2-same L1-same


3:00 of max reps air squats L2-same L1-same

For Total Reps

Conditioning

1:00 row - :30 rest –

8 rounds for total meters

Post WOD - 3 sets: :20 band pull-aparts - :20 scorpion stretch/arm

Warm Up - 1 set: 200-meter jog (easy pace) - 10 alternating elbow-to-insteps - 10 leg swings/leg (front and back) - 1 set: 200-meter jog (moderate pace) - 10 alternating Samson stretch - 10 leg swings/leg (across the body) - 1 set: 200-meter jog (moderate pace) - 10 up-downs - 10 alternating lunges - 10 air squats - 1 set: 200-meter jog (fast pace) - 10 burpees to a target - 1:00 alternating single-leg squats –

WOD – 9 Min AMRAP


9 burpees to a 12” target L2-to 6” target L1-9 burpees


10 alternating single-leg squats L2-to target L1-8 alt. step back lunges

Rounds + Reps

Strength Warm up –Empty bar: 10 deadlifts – 10 no bar good mornings – 3 sets (add wt)

Strength - Deadlift – 10-8-8-6-6 (use weight that allows good form)

Post WOD - 1 set: 1:00 pigeon pose/leg - 1:00 calf stretch/leg

Partner WOD - Share the work as needed to complete the 4 rounds -

Warm Up

3 sets::20 jumping jacks10 Kang squats:20 mountain climbers10 deadlifts

Rope Climb PROGRESSION

3 rope pull-to-stand

3 hang + footlock attempts

3 footlocks + 1 pull

1:00 rope climb practice or scaling practice

Load Up

3 sets:5 deadlifts1 rope climb

WOD

Level 3

4 rounds for time:

40 deadlifts L3-155/105# L2-30 DL 115/75# L1-20 DL 75/55#

6 rope climbs L2-2 rope climbs 10 pull ups L1-10 pull to stands

Post WOD

1 set:1:00 double-forearm stretch1:00 seated hamstring stretch

Warm Up - 2 sets: 1:00 row, bike, Ski-erg, or jog (easy) - 10 PVC pass-throughs - 5 med-ball ground-to-overheads - 5 med-ball thrusters (reach for the lockout) - 5 push-ups to down dog - 1 set: 10 front squats (empty barbell) - 10 knee-to-chest - 10 box step-ups - 10 foot assisted ring dips - 1 set: 10 push presses (empty barbell) - 10 knee-to-armpits - 10 box jumps - 10 jumping ring dips - 1 set: 10 thrusters (empty barbell) - 10 toes-to-bar - 10 box jumps - 10 ring dips –

WOD 12 Min AMRAP


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


50 toes-to-bars L2-Knees to armpits L1-25 Knees to 90


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


50 ring dips L2-25 banded ring dips L1-25 foot assisted / box dips

Rounds + Reps

Carry / Hold

4 sets for load:


100-meter dumbbell farmers carry (you pick the weight / score is heaviest load)


1:00 sandbag / slam ball bear hug hold (record load)


– Use two dumbbells for the farmers carry.

Post WOD – 1:00 pigeon stretch/side

Warm Up - 1 set: 1 Min row (slow) - :30 alternating hamstring scoops - :30 bar hang - :45 row (moderate) - :20 singles - :30 calf stretch/leg - :30 row (hard) - :20 double unders – 5 down dog / up dog – 250m row (increase effort every 50m) –

WOD – 20 Min AMRAP


500m Row / 1200m Bike L2-same L1-250m row / 600m bike


25 double-unders L2-:15 DUs L1-25 singles


500m Row / 1200m Bike L2-same L1-250m row / 600m bike


50 double-unders L2-:30 DUs L1-50 singles


500m Row / 1200m Bike L2-same L1-250m row / 600m bike


75 double-unders L2-:45 DUs L1-75 singles


500m Row / 1200m Bike L2-same L1-250m row / 600m bike


100 double-unders L2-1:00 DUs L1-100 singles
etc…

– Add 25 double-unders/singles to each round – or – add :15 of DUs to each round -


– 100 m of rowing = 1 rep -

Skill Work - 4 sets: :20 strict sit-ups - :10 rest - :20 flutter kicks - :10 rest

Post WOD - 1:00 foam roll calf/leg

Warm Up - 1 set: 100-meter jog - 5 inchworm push-ups - 10 alternating Spiderman stretches - 1 set: 200-meter jog - 10 push-ups - 10 kip swings - 1 set: 400-meter jog - 10 up-downs - 10 alternating dumbbell deadlifts - 10 kip swings (bigger) - 1 set: 10 burpees - 10 alternating dumbbell snatches (lighter weight) - 5 kipping pull-ups - 1 set: 10 alternating dumbbell snatches (workout weight) - 5 chest-to-bar pull-ups –

WOD I (15 Min Cap)


30-20-10 L2-same reps L1-21-15-9


Burpees


Chest-to-bar pull-ups L2-Pull ups L1-Jumping pull ups


Alternating dumbbell snatches L3-50/35# L2-40/25# L1-30/15#

For Time

WOD II

100 Double DB box step ups L3-20/16” L2-18/12” L1-16/6”

For Time

Post WOD – 1:00 doorway pec stretch/side

Warm Up - 2 sets: 10 alternating Spiderman stretches - 10 leg swings/leg (across body) - 10 banded pass-throughs - 10 banded pull-aparts - 1 set: 1:00 bike, row, or Ski-erg (conversation pace) - :30 straight arm plank hold - :30 air squats - 1:00 bike, row, or Ski-erg (moderate pace) - :30 handstand hold - :30 walking lunges - 1:00 bike, row, or Ski-erg (moderate pace) - 10 shoulder presses (empty barbell) - 10 front rack lunges - 2 sets: 8 push presses - 8 alternating front rack lunges – Rest 1:00 between sets –

WOD (12 Min CAP)


20 push presses L3-75/55# L2-65/45# L1-55/35#


20 alternating front rack lunges

5 Rounds for Time

Stamina

:40 standing bike

:20 seated bike

12 Rounds Total Calories

Post WOD – Accumulate 1:30 bar hang

Warm Up - 2 rounds: :30 jumping jacks - 10 air squats - 10 shoulder tap + shoulder tap + push-ups - 10 band pull aparts – Hang squat cleans: 6 hang clean pulls – 6 hang muscle cleans - 6 tall squat cleans – 6 hang squat cleans – add wt – 6 hang squat cleans – Build up: Hang squat cleans – 5-5-2-2 -

Strength - Hang Squat Cleans - 2-2-2-2-2 - Heaviest Load -

WOD

:30 Max wall ball shots L3-20/14# L2-16/12# L1-14/10#

-Rest 1 Min-

6 Rounds Total Reps

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

Warm Up

1 set:200-meter run, 600m bike, 250m row (slow)10 alternating hamstring scoops 10 arm swings

3 sets::30 running position drill per leg:30 lean and pull drill:30 running falling drill100-meter run– Practice maintaining a figure-4 body position on each run.1 set:200-meter run, 600m bike, 250m row (faster)10 unweighted good mornings10 arm circles

Mini rounds

3 rounds:

6 kettlebell swings, partner 1

6 kettlebell swings, partner 2

6 walking lunges, partner 1

6 walking lunges, partner 2

– Use workout load and practice fast transitions.

Partner WOD

800-meter run, 2400m bike, 1000m row

80 KB swings L3-55/35# L2-45/25# L1-35/15#

80 KB walking lunges

800-meter run, 2400m bike, 1000m row

– Run, bike or row together, and split KB work as desired.

For Time

Post WOD

3 sets:

:30 cobra stretch

:30 Spiderman stretch, left

:30 Spiderman stretch, right

Warm Up - 2 sets: 1:00 bike - 10 scorpion stretches (slow) - 10 cat cows (slow) - 5 up-downs - 2 sets: :30 bike - 10 good mornings + hops - 10 leg swings/leg - 5 burpees –

WOD I


10/8 Calorie bike L2-9/7 cals L1-8 rounds 9/7 cals
10 burpees L2-8 burpees L1-8 rounds

5 burpees

10 rounds for time

WOD II


3 weighted pull-ups


3 weighted dips

5 rounds for time


- 2 Min per round -

Post WOD - 30 reach-roll-lifts - 50 banded face pulls

Warm Up - 1 set: :30 mountain climbers - 10 alternating step-ups - 10 easy ring rows - 5 box jumps, slow - 10 strict AbMat sit-ups – Step down from the box - 1 set: :30 mountain climbers - 10 alternating step-ups - 10 single-ring ring rows - 10 box jumps, fast - 10 AbMat sit-ups – Step down from the box – Rope climb progression: 2 pull to stands – 3 standing single leg knee raises – 3 hanging single leg knee raises – 2 foot hook to stand – 3:00 rope climb practice – GHD sit up progression: 8 weighted abmat sit ups – 5 knee extensions + 5 GHD sit ups to parallel – 10 full GHD sit ups – Mini round: 1 set: 12 box jumps - 1 rope climb - 8 GHD sit-ups –

WOD


2 rope climbs L2-1 rope climb L1-3 pull to stands


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


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


– Step down from the box.

5 Rounds for Time

Post WOD - 1:00 couch stretch/leg - 1:00 banded lat stretch/arm

Warm Up - 1 set: 2:00 bike, row, or ski - 10 unweighted good mornings - 10 alternating Cossack squats - 10 alternating Samson stretches - 2:00 bike, row, or ski – Deadlift: Empty bar - :20 set up hold – 5 DL to knee – 5 DL to mid-thigh - 5 DL - 4 sets: 3 deadlifts – Start light, then add load and lift every 1:00 –

Strength – Deadlift - 5-5-3-3-1-1 – Start at 75% of 1-rep-max – Build to a 1-rep-max deadlift.

WOD


30 double-unders


3 wall walks


– Rest 1:00 –

5 Rounds Total Time

Post WOD - :45 scorpion stretch/side - :30 standing hamstring stretch/leg

Warm Up - 2 sets: 1:00 Row - 50-ft soldier kicks - 50-ft alternating quad stretch - 50-ft high knees - 50-ft butt kickers - 50-ft alternating walking lunges - 50-ft broad jumps - 50-ft skip for height - 50-ft skip for distance - 3 sets: 100/150m Row - 5 wall ball shots – Rest 1:00 between sets –

WOD

5 Min AMRAP


Row 500 meters L2-375m L1-250m


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

Total Reps

– Rest 5:00 –

5 Min AMRAP


Row 500 meters L2-375m L1-250m


Max med-ball cleans L3-20/14# L2-16/12# L1-14/10#

Total Reps

Auxillary Work: 2 Min per round

4 sets:


20 GHD hip extensions


20 weighted sit-ups


20 banded side steps (moving right)


20 banded side steps (moving left)

Post WOD - 1:00 foam roll upper back - 1:00 bottom of squat hold (relaxed)