Warm Up - 2 sets: :20 Spiderman stretches/side - 10 alternating toy soldiers - 10 alternating plank reach-throughs - 10 alternating reverse lunges - 2 sets: :30 row - :20 rest - :30 air squats - :20 rest - :30 Sots presses - :20 rest – Snatch grip: 8 DL to mid thigh – 8 DL shrugs – 8 muscle snatches – 8 ohs – 8 high hang squat snatches – 8 hang squat snatches – 8 snatches - 3 rounds: 5 squat snatches - 5 hand-release push-ups - 5-calorie row - Rest 1:00 – Build to workout weight across the 3 sets. – Increase row pace across the 3 sets

WOD I

5 squat snatches L3-115/75# L2-75/55# L1-45/35#


20 hand-release push-ups L2-15 L1-10 elevated


15-cal row L2-same L1-10 cals


10 squat snatches L2-same L1-same


20 hand-release push-ups L2-15 L1-10 elevated


15-cal row L2-same L1-10 cals


15 squat snatches L2-same L1-same


20 hand-release push-ups L2-15 L1-10 elevated


15-cal row L2-same L1-10 cals

For Time (12 min CAP)

WOD II

100ft farmers carry (you pick weight)

25 Double unders L2-15 DUs L1-25 singles

5 Rounds for Time (10 Min CAP)

Post WOD - 1 set: 1:00 lacrosse ball chest mash/side - 1:00 lacrosse ball shoulder mash/side

Warm Up - 100-meter jog - 5 inchworm push-ups - 10 banded pass-throughs - 15 banded pull-aparts - 10 air squats - 100-meter jog - 10 kip swings - 10 double-dumbbell deadlifts
100-meter jog - 10 kip swings (bigger) - 25-meter double-dumbbell farmers carry - 100-meter jog - 5 kipping pull-ups - 50-meter double-meter farmers carry - 100-meter jog - 5 chest-to-bar pull-ups

WOD – 12 Min AMRAP


50-meter double-dumbbell farmers carry L3-50/35# L2-40/25# L1-30/15#


100-meter run


10 chest-to-bar pull-up L2-10 pull ups L1-10 seated ring pull ups

Rounds + Reps

Strength – Shoulder Press – 1-1-1-1-1-1-1

Post WOD - :45 scorpion stretch/side - :45 lacrosse ball upper back/side - :45 table top stretch

Warm Up - 2:00 run, bike, or row - 3 sets: 6 push-ups - 8 alternating Cossack squats - 10 dumbbell goblet squats – Front Squats: Empty bar – 3 reps of 2 inch sqts – 3 pause front squats - 6 front squats – Build up: 4 sets: 5 front squats (building) – Build to 70-80% of 1-rep-max front squat – 2 min per set -

Strength – Front Squats – 5-5-5-5-5 – 3 min per set -

WOD – 10 Min AMRAp

5 Wall ball shots 20/14# L2-16/12# L1-14/10#

10 Abmat sit ups

15 Squats

Rounds + Reps

Post WOD- 2 sets: :30 cobra stretch - :30 Spiderman stretch, left - :30 Spiderman stretch, right

Warm Up - 1:30 bike, row, or ski (easy) - 10 push-ups to down dog - 10 good mornings (empty barbell) - 10 alternating reverse lunges - :45 bike, row, or Ski-erg (easy) - :45 row (moderate) - 10 deadlifts (empty barbell) - 10 inchworms + push-up - :30 bike, row, or Ski-erg (easy) - 1:00 row (hard) - 2 wall walks - 8 deadlifts (workout weight) – Rest 1:00 - 2 wall walks - 8 deadlifts (workout weight) –

WOD

20-18-16-14-12-10-8-6-4-2 L2-same L1-10-9-8-7-6-5-4-3-2-1


Deadlifts L3-115/85# L2-95/65# L1-75/55#
– Complete 2 wall walks between each set -

Strength – Every 2:30 –

5 Bench Presses (add weight each set)

10 Strict Pull ups L2-kipping pullups L1-jumping pull ups

8 sets for load

Post WOD - 2 sets: :30 Samson stretch/side - :30 elevated pigeon stretch/side

Warm Up - :30 jumping jacks - 10 air squats - 10 shoulder presses (empty barbell) - :30 up-downs - 10 bent-over rows (empty barbell) - 10 front squats - :30 burpees - 5 barbell complexes – 1 complex = 1 power clean + 2 thrusters – Muscle up: 6 kip swings – 3 kip swings + 3 big kips – 3 kipping pull ups – 3 chest to bar pull ups – 1:00 bar muscle up practice – Mini round: 5 thrusters - 3 chest-to-bar pull-ups - 5 thrusters - 3 bar muscle-ups –

WOD 24.3


5 rounds of:


10 thrusters L3-95/65# L2-65/45# L1-35/15#


10 chest-to-bar pull-ups L2-10 jumping C2B pull ups L1-10 bent over rows 45/35#

Rest 1 minute, then:

5 rounds of:


7 thrusters L3-135/95# L2-95/65# L1-45/35#


7 bar muscle-ups L2-7 pull ups L1-pushups

*Time cap: 15:00

For Time (using a running clock)

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

Warm Up - 1 set: 200-meter run, slow - :30 alternating hamstring scoops - 2 sets: :30 running position drill per leg - :30 lean and pull drill - :30 running falling drill - 100-meter run – Rower: 15 pulls x 4 sets (increase intensity with each set) –

WOD


1,000-m row L2-800m L1-600m


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


750-m row L2-650 L1-550


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


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


400-m run L2-300m L1-200m
2

50-m row L2-same L1-200m


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

For Total Time

Post WOD - Accumulate: 3:00 plank hold - 2 sets: - :30 child’s pose - :20 Samson stretch/leg

Warm Up - 3:00 run, row, bike, or Ski-erg - 2 sets: :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats1 set: 10 snatch/clean deadlifts (empty barbell) - 10 snatch/clean deadlifts to mid-thigh - 10 snatch/clean deadlift and shrugs - 10 muscle snatch/clean - 10 overhead/front squats - 10 hang squat snatch/clean - 10 squat snatch/clean –

Strength – Snatch or Clean – 5-5-5 (50-60%) 4-4-4-4-4 (60-70%)

WOD


15 dumbbell push presses L3-50/35# L2-40/25# L1-30/15#


50-ft dumbbell front rack walking lunges L2-same L1-25ft dumbbell front rack walking lunges


50 double-unders L2-15 DUs/Attempts L1-50 singles


– Use two dumbbells –

3 Rounds for Time

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

Warm Up - 2 sets: 1:00 bike, row, or ski - 10 alternating Spiderman stretches - 10 alternating scorpion stretches - 5 push-ups to down dog - 10 alternating plank reach-throughs - 1 set: 1 shuttle run - 5 jumping pull-ups - 1 set: 1 shuttle run - 5 kip swings - 1 shuttle run – 5 kip to lever down – 1 shuttle run – 1 bar muscle up –

WOD I


3 bar muscle-ups L2-1 bar muscle-up L1-5 ring rows


5 shuttle runs L2-same L1-3 shuttle runs
– 1 shuttle run is 25 feet down/25 feet back –

10 Rounds for Time

WOD II


2:00 max calorie air bike


– Rest 1:00 –

5 sets

Total Calories

Post WOD - 1:00 banded shoulder stretch/arm

Warm Up - 1 set: 30 jumping jacks - 10 alternating Spiderman stretches - 10 push-ups to down dog - 1:00 row, bike, or ski - 10 sumo deadlifts (empty barbell) - 10 med-ball front squats - 10 sumo-deadlift + shrugs (empty barbell) - 10 med-ball push presses - 10 sumo deadlift high pulls (empty barbell) - 10 wall-ball shots - 2 sets: 5 sumo deadlift high pulls (working weight) - 5 wall-ball shots – Rest 1:00 between sets –

Partner WOD – Alternate completed rounds –

20 Min AMRAP


10 sumo deadlift high pulls L3-75/55# L2-65/45# L1-45/25#


10 wall-ball shots L3-20/14# to 11/10ft L2-16/12# to 10/9ft L1-14/10# to 9/8ft


– Each partner completes a full round before switching –

- One partner works at a time –

Total Reps

Strength - Shoulder press - 3-3-3-3-3+
– Max reps on the last set.

Post WOD - 200-m recovery walk - 1:00 couch stretch/leg

Warm Up

3 rounds: 20 jumping jacks - 10 kettlebell deadlifts - 10 knee push-ups - 10 air squats - 20 jumping jacks - 10 Russian kettlebell swings - 10 push-ups - 10 air squats - Snatch warm up: Empty Bar - 5 snatch grip deadlifts - 5 snatch power pulls - 5 muscle snatches - 5 hang power snatches - 5 power snatches - Power snatches: build up to working weight - 5-5-5 (quick reset)

Partner WOD

100 air squats L2-80 reps L1-60 reps

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

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

3 Rounds for Time

Post WOD: :30 couch stretch/side - 1:00 double-forearm stretch

Warm Up - 10 pulls on the rower - 5 elbow-to-instep/leg - 10 good mornings (empty barbell) - 3 sets, with a partner: 10 pulls on the rower - 5 deadlifts - 10 double-unders – Rest long enough between sets to add load to the barbell. – Build to workout load –

WOD - 20 Min AMRAP

300-meter row


10 deadlift L3-185/125# L2-135/95# L1-75/55#


50 double-unders L2-singles L1-singles or jumping jacks

Rounds + Reps

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

Warm Up - 2 rounds: :45 single-unders - :45 inchworm + push-ups - :45 hollow rocks - :45 burpee + max-effort jump and reaches – Rest :15 between movements – with PVC: 10 second overhead hold – 5 super slow shoulder presses – 5 cycling reps – repeat with empty bar - 3 sets: 3 shoulder presses – Build to around 80% of 1-rep-max shoulder press –

Strength – Shoulder Press – 2-2-2-2-2-2-2-2-2-2 (2 min per set)

WOD – “Tabata” Sit ups

:20 of work / :10 of rest

8 Rounds for Total Reps

Post WOD – 3 sets: :30 reach, roll, and lift - 20 banded pull-apart - :30 bar hang (change grip each set)

Warm Up - 3:00 run, row, bike, or Ski-erg - 2 sets: :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 2 sets: 5 snatch deadlifts (empty barbell) - 5 snatch deadlifts to mid-thigh - 5 snatch deadlift and shrugs - 5 muscle snatches - 5 overhead squats - 5 hang squat snatches - 5 squat snatches –

Strength – Snatch or Clean (you choose)

5-5-5-5 (50-60%)

4-4-4 (60-70%)

WOD (15 Min Cap)


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


21 knees-to-elbows L2-21 knees to armpits L1-21 knees as high as possible


12 double-dumbbell hang squat cleans L3-50/35# L2-40/25# L1-30/15#

3 Rounds for Time


Post WOD - 1:00 banded shoulder stretch/side or 2:00 accumulated bar hang (you choose)

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 – Rower warm up: 200/170m (easy) – Rest :30 - 200/170m (moderate) – Rest 1:00 - 200/170m (hard)

WOD

Every 4:00


500 / 400m Row


– Rest the remaining time in the interval

.
– Score is slowest interval.

5 Rounds 

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

Warm Up - 1 set: 1:30 row (easy) - 10 scap pulls - 10 shoulder presses (empty barbell) - 1 set: :45 row (easy) - :45 row (moderate) - 20 piked shoulder taps - 10 push-ups - 1 set: :30 row (easy) - 1:00 row (hard) - 3 wall walks - 10 piked push-ups - 3 sets: 7 deadlifts (building) – 5 handstand push-ups –

WOD I

45 deadlifts L3-225/155# L2-155/105# L1-75/45#


45 handstand push-ups L2-pike/knees on box L2-DBL DB push press 25/15#

For Time

Strength - Shoulder press - 5-5-5-5-5+ (Max reps on the last set)

WOD II

5 strict pull ups L2-5 kipping pull ups L1-5 jumping pull ups

25 squats L2-same L1-15

3 Rounds for Time

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

Warm Up - 2 sets: :20 jumping jacks - :20 mountain climbers - :20 Superman arch-ups - :20 up-downs - :20 jumping squats – 5 DB lowers to above the knee + stand/arm – 5 DB DL + shrugs/arm – 5 DB hang sumo deadlift high pulls/arm – 5 DB power snatches/arm – Mini round: 1 set: 5 dumbbell snatches, arm 1 - 5 lateral burpees over the dumbbell - 5 dumbbell snatches, arm 2 - 5 lateral burpees over the dumbbell –

WOD

For time:


21 dumbbell snatches, arm 1 L3-50/35# L2-35/20# L1-25/25#
21 lateral burpees over the dumbbell


21 dumbbell snatches, arm 2


21 lateral burpees over the dumbbell


15 dumbbell snatches, arm 1


15 lateral burpees over the dumbbell


15 dumbbell snatches, arm 2


15 lateral burpees over the dumbbell


9 dumbbell snatches, arm 1


9 lateral burpees over the dumbbell


9 dumbbell snatches, arm 2


9 lateral burpees over the dumbbell

*Time CAP: 15:00

SCORE: TOTAL TIME

Post WOD – Accumulate 1:00 bar hang – 1:00 banded wrist lat stretch/arm

Warm Up - 4 sets: Row, ski, or AirBike: - :30 easy pace - :20 moderate pace - :10 fast pace - :10 rest - 2 sets: - :30 Samson stretch/leg - :30 up-downs - 5 elbow-to-instep/leg - 10 push-ups (on knees as needed) - 10 step back lunges/leg - 10 pike push-ups - 1 set: - 10 x shuttle runs (25 feet out and 25 feet back – DB push jerk: 6 jump and land – 6 jump, land and punch – 6 DB push jerks - 3 sets: 5 dumbbell push jerks – Find workout weight – Box step ups: 1 set: 6 alternating box step-ups, slow - Rest 1:00 - 6 alternating box step-ups, faster – Switch feet on top of the box – Mini round: 1 round: 1 shuttle run (1 rep = 25 feet down/25 feet back) - 5 double-dumbbell push jerks - 6 box step-ups – Use workout variations –

WOD

8 min AMRAP


5 shuttle runs


10 double-DB push jerks L3-50/35# L2-40/25# L1-25/10#


20 box step-ups L3-24/20” L2-20/16” L1-16/12”


– 1 shuttle run = 25 ft down/25 ft back

Total Rounds + reps

Post Wod - 4 sets: :20 plank hold - :10 rest - :20 flutter kicks - :10 rest

2 sets: 1:00 T-spine foam roll - :30 band pull aparts

Warm Up

3 sets:

:20 alternating Spiderman stretches

:20 up-downs

:20 PVC pass-throughs

:30 rest

3 sets:

:20 air squats

:20 burpees

:20 PVC shoulder presses

Empty Bar

5 Clean DL-5 muscle cleans-5 front squats-5 squat cleans-5 push presses-5 push jerks-5 split jerks-5 clean and jerks

Build up - 2 clean and jerks - 3 sets

STRENGTH - Clean and Jerk

1-1-1-1-1-1-1-1-1-1 (2:30 per set)

Post WOD - 30 reach, roll and lift - 50 banded lat pull downs

Warm Up - 4 sets: :40 easy row - :20 hard row - 1 set: - :30 scorpion stretches/side - :30 elbow instep/leg - :30 hamstring stretch/leg - 10 squat-to-stands - 1 set: 5 hang muscle cleans - 5 tall power cleans - 5 hang power cleans - 5 hang squat cleans – Use an empty barbell - 3 sets: - 1 clean pull - 1 hang power clean - 1 hang squat clean – Build in load to just under your first working set –

Strength – 1 clean pull, 1 hang power clean, 1 hang squat clean

– All hang reps start from above the knee –

6 Rounds (2:30 each set)

WOD


4 rope climbs L2-2 climbs as high as possible L1-4 hand over hands


12 GHD sit-ups L2-Med ball, straight leg sit ups L1-straight leg abmat sit ups


16 single-leg squats L2-assisted L1-back step lunges

3 Rounds for Time

Post WOD – 3 sets: :30 cobra stretch - :30 Spiderman stretch, left - :30 Spiderman stretch, right

Warm Up - 200-meter row - 20 air squats - 10 broad jumps - 200-meter row - 15 med-ball front squats - :30 jump rope - 200-meter row - 15 med-ball push presses to a target (14/20 lb) - :30 jump rope - 200-meter row - 10 wall-ball shots - :30 jump rope –

WOD I

2 Min AMRAP


12-calorie row


24 double-unders


Max-reps wall-ball shots (14/20 lb) (9/10 ft)
– Rest 2 minutes between rounds.

4 Rounds for total wall ball shots

WOD II


300-meter run L2-200m L1-100m


– Rest :30


200-meter run L2-same L1-100m


– Rest 1:00


100-meter run L2-same L1-same
– Rest 1:30

3 rounds for total time

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