Warm Up - 2 sets: 10 calf raises - 10 plate toe taps - 10 step-ups - 10 drop-and-lands off of the plate - 5 step-ups + squat landing/leg - 10 box jumps + step-down (alternating step-down leg) - 5 box jumps + squat landing - 5 box jumps + slow rebound - 5 box jumps - 3 sets: 1:00 calories on the rower - 5 push-ups to down dog - 5 hand-release push-ups –

WOD

Every 2:00 for 4 rounds:


6 box jumps L3-30/24” L2-24/20” L1-16/12”


12 push-ups L2-worm up L1-knees


Max-calorie row


– Score is total calories rowed. Rest 2:00 between rounds -

Strength – Back Squat – 10-8-8-6-6

Post WOD - 1:00 foam roll t-spine - :30 scorpion stretch/side - :30 figure-4 glute foam roll/side

Warm Up - 1 set: 20 mountain climbers - 10 Kang squats (unloaded) - 10 Cossack squats - 10 scorpions - 10 push-ups - 20 mountain climbers - 10 Samson stretches - 10 reps plate squat therapy - 10 up-downs - 10 shoulder presses (empty barbell) - 2 sets: :30 jump rope - 5 front squats (empty barbell) - 5 push presses - 5 thrusters - 3 sets: :30 double-unders - 3 thrusters – Rest 1:00 between sets –

WOD I


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


10 thrusters L3-95/65# L2-65/45# L1-55/35#

5 Rounds for Time

WOD II


15 dumbbell box step-overs L3-50/35# 24/20” L2-40/25# 20/16” L1-30/15# 18/12”


400-meter run L2-300m L1-200m
– Use two dumbbells for the box step-overs –

5 Rounds for Time

Post WOD - 1 set: :30 calf foam roll/side - :30 tibialis anterior foam roll/side

Warm Up

2 sets:1:00 row1:00 bike1:00 plank hold

2 sets:5 push-up to down dog5 shoulder presses (empty bar)5 burpees over the barbell

3 sets:3 push jerks– Build in load on each set.

 Partner WOD

5 rounds of AMRAP 3 with a partner:

3 power cleans L3-135/95# L2-95/65# L1-65/45#

6 push-ups

9 air squats

– Rest 1:00 between rounds.– One partner completes rounds of the AMRAP while the other runs 400-m. When the runner comes back in, they switch, accumulating a running total of combined rounds of the AMRAP until time elapses at 19:00.

Post WOD-2:00 Reach, roll, and lift

Warm Up - 2 sets: 20 mountain climbers - 10 hollow rocks - 10 Superman arch ups - 5 side-plank reach-throughs/side - :30 single-under practice – Jump Rope: 10 singles (form) – 10 singles (for speed) – 3 high jump singles + 3 speed singles (3x) – 5 single + single + double – 15 double unders – GHD: 10 abmat sit ups – 5 GHD knee extensions – 5 GHD sit ups to parallel – 5 full GHD sit ups – 10 GHD or abmat (wod movement) –

WOD

Partner WOD


40 double-unders L2-30 DUs L1-30 singles


20 GHD sit-ups L2-15 GHD to parallel L1-30 abmat sit ups


– Partners alternate complete rounds.

8 Rounds for Time

Post WOD

Accumulate: 50 GHD hip extensions - 2 sets: :30 foam roll IT band/leg - :30 lacrosse ball roll/foot

Warm Up - 200-meter run, slow - 10 high knees in place - 10 torso twists - 10 jumping jacks - 10 alternating shoulder taps in plank - 10 butt kickers in place - 10 hand-elevated push-ups (use box) - 10 box step-ups - 200-meter run, faster – Handstand walk: 10 plank shoulder taps – 10 pike shoulder taps – 10 handstand shoulder taps – 2 min handstand walk practice - 10 alternating box step up and overs (step down) - 5 box jumps (step down) - 5 box jump-overs (step down) – Mini round: 100-meter run - 20-ft handstand walk - 4 box jump-overs -

WOD I

12 Min AMRAP


200-m run L2-same L1-100m


50-ft handstand walk L2-24 shoulder taps against wall L1-12 plank shoulder taps


10 box jump-overs L3-24/20” L2-20/116” L1-16/12”


– Step down from the box.

rounds + reps

WOD II

200m DB overhead KB walk (you pick the weight)

For Time

Post WOD - 2 rounds: 1:00 calf roll/side - 1:00 quad smash/side

Warm Up - :30 jumping jacks - :30 mountain climbers - :30 alternating Spiderman stretches - 1:00 air squats (:02 hold in the bottom) – Rack Warm Up: :20 back rack elbow raise, right arm - :20 back rack elbow raise, left arm - :20 back rack alternating elbow raises - :20 back rack elbow raises, both elbow - 10 back squats with elbows high in the back rack - 2 sets: 2-inch front squat + pull elbows up before standing - 4-inch front squat + pull elbows up before standing - 6-inch front squat + pull elbows up before standing – Thrusters: 10 full-grip front squats – 10 wide-stance push press – 5 thrusters (bottom pause :02) – 5 cycling thrusters – Load Up: Thrusters 5-5-5 (5:00 min cap)

Strength – Thruster – 1-1-1-1-1-1-1 (2:00 per round)

WOD – Max set of thrusters @ 60% of 1rm

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

Warm Up - 2 sets: 10 alternating scorpion stretches - 10 double-knee tucks in a plank - 10 alternating plank reach-throughs - 1 set: 1:00 row (conversation pace) - 10 hand-release push-ups - :30 plank hold - 10 ring rows - 1:00 row (moderate pace) - 10 up-downs - 10 jumping pull-ups - 2 sets: :30 row (fast pace) - 5 burpee pull-ups –

WOD


500/400m row L2-400/300m row L1-300/200m row


21 burpee pull-ups L2-21 burpee jumping pull ups L1-12 burpee jumping pull ups

3 Rounds for Time

- pull ups with bar 6” from fingertip reach -

Strength – Back Squat – 1-1-1-1-1-1-1 (3 min per set) (add weight each set)

Post WOD - 3 sets: :30 reach, roll, and lift - 20 banded pull-aparts

Warm Up - 3 sets: 20 jumping jacks - 10 leg swings/leg - 20 walking lunge steps - 100-meter jog - 10 banded pass throughs

3 sets: 3 snatches or cleans – 2 min per set –

Strength – Push Jerk– 3-3-2-2-1-1-1

WOD


50-40-30-20-10


Air squats


5-10-15-20-25


Push jerks L3-135/95# L2-96/65# L1-55/35#

For Time

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

Warm Up: :30 row (easy pace) - 10 alternating scorpion stretches - :30 plank shoulder taps - :30 row (moderate pace) - 10 knee push-ups - :30 active bar hang - :30 row (fast pace) - 10 single-arm dumbbell shoulder presses/arm - 10 scap pull-ups - :30 row (sprint pace) - :30 single-arm dumbbell overhead hold/arm - 10 kip swings - :30 plank shoulder taps - :20 pike shoulder taps - :15 handstand walk

Mini round: 2 rounds: 5-calorie row, partner 1 - 5-calorie row, partner 2 - 2 wall walks, partner 1 - 2 wall walks, partner 2

Partner WOD

50-calorie row L2-40-calorie row L1-30-calorie row

10 wall walks L2-6 wall walks L1-10 x [2 shoulder taps + 1 push-up

)– One person works at a time.

– Split the work as needed.

5 Rounds for Time

Post WOD: 3 sets: :30 band pull-aparts - :30 child’s pose stretch

Warm Up - 200-m run - 20 air squats - 10 broad jumps - 10 good mornings (empty barbell) - 200-meter run - 15 med-ball front squats (14/20 lb) - 20 mountain climbers - 10 alternating walking lunges - 200-meter run - 15 med-ball push presses to target (14/20 lb) - 10 up-downs - 10 dumbbell overhead walking lunge (light) - 200-meter run - 10 wall-ball shots - 10 dumbbell overhead walking lunge (workout weight) –

WOD


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


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


200-ft dumbbell overhead walking lunge L3-50/35# L2-40/25# L1-100ft @ 30/15#


– Use one dumbbell.

For time


Strength – Bench Press – 10-10-10-10-10

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

Warm Up - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - :30 jumping jacks - 10 single-leg toe touches/leg - 20 alternating reverse lunges - :30 mountain climbers - 10 unweighted good mornings - 20 walking lunge steps - :30 up-downs –

3 sets: 5 GHD hip and back extensions – Rest 1:00 – Russian KB swings: 10 single-arm kettlebell swings to shoulder height, right arm - 100-meter jog - 10 single-arm kettlebell swings to shoulder height, left arm - 50-meter kettlebell carry - 10 Russian kettlebell swings (two hands) - 50-meter kettlebell carry - 10 Russian kettlebell swings (two hands) at workout weight - 50-meter kettlebell carry –

WOD


25 Russian KB swing L3-55/35# L2-45/25# L1-35/15#


100-m KB carry

5 Rounds for Time


Post WOD – Accumulate 1:30 hang

Warm Up - 2 sets: 1:00 single-unders - 10 snatch high pulls - 10 muscle snatches - 10 snatch-grip push jerks - 10 snatch-grip overhead lunges - 10 alternating Spiderman stretch and reaches – Set 1 with PVC, Set 2 with an empty barbell - 10 kip swing on rings - 10 jumping ring dips - 5 hang power snatches (EB) - 5 overhead squats (EB) - 5 low ring muscle-up transitions - 10 hang squat snatches (EB) - 5 squat snatches (light) - 2 ring muscle-ups - 4 squat snatches (moderate) - 2 ring muscle-ups - 3 squat snatches (workout weight) –

WOD I

AMANDA


9-7-5:
Ring muscle-ups L2-Jumping low ring muscle-ups L1-Ring rows + box dips


Squat snatches L3-135/95# L2-95/65# L1-55/35#

For Time

WOD II


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


20 back extensions L2-10 back extensions L1-20 superman

4 rounds for time:

Post WOD - 1:00 elbow-to-instep/side - 1:00 banded shoulder stretch/side

Warm Up - 4 sets: :20 air squats - :10 up-downs - :30 rest - 4 sets: :20 bottom of squat hold - :10 burpees – Clean & Jerks: 6 front squats – 6 squat cleans – 6 push presses – 6 push jerks – 3 clean and jerks (reset at bottom) – Split jerks: :30 split stance hold – 6 split stance presses – 6 split jerks – Build up: Clean & Jerks 3-3-1-1-1 -

Strength WOD

Clean & Jerk

1-1-1-1-1-1-1

Post WOD - 1:00 pigeon pose/side - 1:00 foam roll upper back

Warm Up - 3 sets: :40 lateral hops over the dumbbell - :30 alternating shoulder taps - :20 hollow rocks - :30 jump rope - :30 hanging knee raises - :30 push-ups to down dog - :30 jump rope - :30 knees-to-armpits - :30 up-downs - :30 jump rope - :30 toes-to-bars - :30 burpees – Mini Round: 20 double-unders - 10 burpees - 5 toes-to-bars –

WOD I

3 Min AMRAP


75 double-unders L2-30 DUs L1-75 singles


25 burpees L2-15 burpees L1-10 burpees


Max-rep toes-to-bars L2-knees to armpits L1-knees to 90


– Rest 1:00 –

5 sets total toes to bar reps

WOD II

12 Min EMOM


Min. 1 | :45 alternating single-leg squats L2-squat to target L1-hand assisted single leg squats


Min. 2 | :45 Calorie Row

Total reps + calories

Post WOD - 1:00 lat foam roll/side - 1:00 calf foam roll/side

Warm Up

2 sets:

20 mountain climbers

10 hollow rocks

10 Superman arch ups

5 side-plank reach-throughs/side

:30 single-under practice

Jump Rope Warm up: 10 power singles - 10 speed singles - 3 x [3 power singles + 3 speed singles] - 5 x single-single-doubles - 3 x [15 double-unders]

Partner WOD

8 rounds for time with a partner:

40 double-unders L2-30 double-unders L1-40 singles

20 GHD sit-ups L2-15 GHD to parallel L1-15 abmat situps

– Partners alternate complete rounds.

Post WOD - 2 sets: :30 foam roll IT band/leg - :30 lacrosse ball roll/foot

Warm Up - 30 jumping jacks - 10 alternating Spiderman stretches - 10 push-ups to down dog - 5 single-arm ring rows/arm - :30 kettlebell deadlifts - 5 ring rows - :30 kettlebell good mornings - 10 jumping chest-to-bar pull-ups - :30 single-arm kettlebell swings (eye level) (right arm) - 10 pull-ups - :30 single-arm kettlebell swings (eye level) (left arm) - 2 sets: 5 chest-to-bar pull-ups - :30 kettlebell swings – Rest 1:00 between sets –

WOD


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


10 chest-to-bar pull-ups L2-10 pull ups L1-10 jumping T2B

5 Rounds for Time

Accessory

Every 3:00


10 bench presses


:45 plank hold (on forearms)

5 sets for load

Post WOD - 2 sets: 1:00 child’s pose - 10 scap pull-ups – Hold the top of each scap pull-up for :01.

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