Warm Up - 3 sets: :40 lateral hops over the dumbbell - :10 rest - :30 alternating shoulder taps - :10 rest - :20 hollow rocks - :10 rest - 1 set: :30 shoulder taps - :30 hanging knee raises - :30 shoulder taps in pike - :30 knees-to-armpits - :30 partial wall walks - :30 toes-to-bars - :30 wall walks - 1 set: 5 toes-to-bars - 2 wall walks –

Partner WOD


40 toes-to-bars L2-24 knees to armpits L1-24 knees to 90


12 wall walks L2-8 wall walks L1-8 inchworms


– One athlete works at a time, alternating as needed –

3 Rounds for Time (15 Min CAP)

Strength – Front Squat – 1-1-1-1-1 (3 min per set)

Post WOD - 1:00 banded shoulder stretch/side or accumulate 2 min hang

Warm Up - Each drill 25 feet down and back: 200m Jog - High knee karaoke - Knee to chest - Lunge with a torso twist - High knees - Butt kickers – 200m Jog - Single Leg Squat: 6 reverse lunges – 6 long reverse lunges – 6 elevated reverse lunges – 6 single leg squat to box – 6 heel hook single leg squats – Mini round: 2 rounds for time with a partner: 100-meter run - 12 alternating single-leg squats – Run together and perform 6 single-leg squats each –

Partner WOD


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


40 alternating single-leg squats L2-20 to a target (20”) L1-20 elevated back step lunges


– Run together and break up the squats as needed –

5 Rounds for Time

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

Warm Up - 1 set: :20 jump rope - 10 alternating scorpion stretches - :20 jump rope - 10 deadlifts (35/45 lb) - :20 jump rope - 10 alternating Spiderman stretches - :20 jump rope - 10 clean pulls (35/45 lb) - :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 (35/45 lb) –

WOD


21 power cleans L3-155/105# L2-115/75# L1-65/35#


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


Plank hold for time equal to run time 

3 Rounds for Time

Strength – Front Squat – 3-3-3-3-3+ (2 min per set)

Post WOD - 1:00 foam roll calves - 1:00 cobra stretch

Warm Up - 200-meter jog - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 leg swings/leg (forward and backward) - :30 pike or plank hold - 200-meter jog - 10 single-leg toe touches/leg - 10 alternating reverse lunges - 10 band pull aparts - :30 handstand or plank hold - 200-meter jog - 10 unweighted good mornings - 10 walking lunge steps - 10 band pull downs - :30 handstand or plank shoulder taps – Strict Pullups: 5 scap pull-ups - Rest :30 - 5 foot-assisted pull-ups - Rest :30 - 5 jump and controlled lower pull-ups - Rest :30 - 5 strict pull-ups –

Strength – Weighted Pullups – 1-1-1-1-1-1-1 – (2 min per set)

WOD – 10 Min AMRAP


30 walking lunges L2-same L1-20 steps


6 strict pull-ups L2-banded strict pullups L1-6 ring rows


5 KB strict presses/arm L3-35/25# L2-25/15# L1-15/10#

Rounds + Reps

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

Warm Up – You choose the machine: :20 easy pace - :20 moderate pace - :20 hard pace - 5 PVC good mornings - 10 lateral hops - :20 easy pace - :20 moderate pace - :20 hard pace - 5 PVC pass throughs - 10 hops forward and backward - :20 easy pace - :20 moderate pace - :20 hard pace - 5 hand-release push-ups - 10 lateral hops – OHS warm up: 3 reps of ¼ ohs – 3 reps of ½ ohs – 5 OHS – 5 OHS - Practice 5 sets of a power snatch + overhead squat single from the floor (2 Min per set) (add weight) – Mini Round: 5 overhead squats (workout weight) - 10 lateral hops over the bar - 10 calories on a machine –

WOD

2:30 per round


10 overhead squats L3-95/65# L2-75/55# L1-45/35#


30 lateral hops over bar L2-20 lateral hops over bar L1-10 lateral hops over bar


Max-calories any machine in the remaining time.

– Rest 2:30 between rounds –

5 Rounds for Total Calories / machine

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

Warm Up - EMOM 6: Min. 1 | :45 row - Min. 2 | :45 ski or jump rope - 2 set: 10 toy soldiers - 10 side lunges - 5 elbow instep + hamstring stretch/leg - :30 plank hold - 10 knee push-ups - 2 sets: 5 sit-ups - 10 deadlifts

WOD I


50 sit-ups L2-same L1-35 sit ups


30 deadlifts L3-135/95# L2-95/65# L1-55/35#

3 Rounds for Time (10 Min CAP)

WOD II


5-10-15-20-25


Calories on Bike


Dumbbell hang snatches, left arm L3-35/25# L2-25/15# L1-15/10#
Dumbbell hang snatches, right-arm

For Time (12 Min CAP)

Skill Work

From 0:00-5:00:
Handstand walk practice

From 5:00-10:00:
 AMRAP 5:


2 skin the cats (on rings)


1 strict muscle-up

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

Warm Up – Jump rope: :20 single-unders - :20 running singles - :20 single-under jump front to back - :20 single-under jump side to side - :15 single-under left leg - :15 single-under right leg - :30 double-unders or attempts - :30 Samson stretch/side - :30 band pull-aparts - :30 calf stretch/side – Hang power snatches: 5 dip drive shrug – 5 hang muscle snatches – 5 hang power snatches - Workout prep: 6 synchronized lunges - 5 hang power snatches, partner 1 - 5 hang power snatches, partner 2 - 10 double-unders, partner 1 - 10 double-unders, partner 2 – Add snatch load each round to build to workout weight – practice quick transitions from one partner to the next –

Partner WOD


30 synchronized walking lunges L2-same L1-20 walking lunges


50 hang power snatches L3-75/55# L2-65/45# L1-45/35#


100 double-unders L2-50 DUs L1-100 singles


– Split the snatches and double-under reps with one partner working at a time –

4 Rounds for Time


Post WOD - 1:00 sit and reach (right leg) - 1:00 sit and reach (left leg) - 1:00 sit and reach (straddle)

Warm Up - 1 set: 1:00 row - 10 burpees - 10 hang muscle cleans - 10 good mornings - 10 shoulder presses - 1:00 row - 10 burpees - 10 hang muscle cleans - 10 good mornings - 10 push presses

Build Up: 1 set: 5 push presses (add weight) - 5 push presses (workout weight)

Mini round: 1 set:10/8 calorie row6 lateral burpees over the bar6 push presses

Partner WOD - Alternate movements in each round -

10 push presses L3-95/65# L2-75/55# L1-45/35#

12 lateral burpees over the bar L2-same L1-8 lateral burpee bar step-overs

25/20 calorie row L2-20/15 calorie row L1-15/12 calorie row

8 Rounds for Time

SCORE: TOTAL TIME

Warm Up - 3 sets: :30 air squats - :30 up-downs - :30 rest - 3 sets: :30 bottom of squat hold - :30 burpees – Bar warm up: 3 reps of ¼ back squats – 3 reps ½ back squats - 5 pause back squats – 1:00 rest 5 back squats – Build up: 3 sets: 5 back squats – Build in load each set to work to the first working set (2 Min per set) –

Strength – Back Squat – 10-10-10-10-10 (Use 70% of your 1RM for all sets – add weight on the last two sets if you are able) (4 Min per round)

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

Warm Up - 2:00 Row/Bike - 1:00 Samson lunge stretch/leg - 10 alternating single-leg V-ups - :30 Superman hold - 10 alternating plank reach throughs – Knees to elbows: 5 kip swings - 2 kip swings + 2 knees above hips – 2 kip swings + 2 knees to armpits – 3 knees to elbows – WOD prep: 5 knees-to-elbows - 200-meter C2 Bike – Use workout variation –

WOD


25 knees-to-elbows L2-25 knees to armpits L1-15 hanging knee raises


750/600m Row or 1850/1300m Assault bike L2-600/450m Row or 1300/1000m Assault bike L1-450/300m Row or 1000/750m Assault bike

3 rounds for time

Post WOD - 2 sets: :30 couch stretch/side - :30 doorway pec stretch/side

Warm Up - :20 straight-arm plank hold - :30 banded pass-throughs - :40 bodyweight lunges - :30 wall walk hold - :30 rest - :30 banded around the worlds - :30 rest - :30 box step-ups - :30 rest - :20 handstand hold against the wall - :30 rest - :30 banded pull-aparts - :30 rest - :30 box jumps - :30 rest - 3 negative handstand push-ups - 3 strict handstand push-ups - 3 kipping handstand push-ups –

WOD I – 9 Min AMRAP

2-4-6-8… etc.
Box jumps L3-24/20” L2-20/16” L1-16/12”


Handstand push-ups L2-Handstand negatives L1-knees on box/toes on box

Total Reps

WOD II


1:00 pushup plank hold L2-:45 L1:30 -

25 strict toes-to-rings L2-20 toes to rings L1-bar knees to 90


1:00 elbows plank hold -

50 GHD sit-ups L2-40 med ball sit ups L1-50 abmat sit ups


1:00 pushup plank hold -

25 strict toes-to-rings
1:00 elbows plank hold

For Time (15 Min CAP)

Post WOD - 1:00 banded shoulder stretch/arm

Warm Up - 1 set: 3:00 run, row, bike, or ski - 2 sets: :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats – Bar warm up: 10 deadlifts (empty barbell) - 8 deadlifts to mid-thigh - 6 deadlift and shrugs - 5 muscle snatch / cleans - 5 overhead / front squats - 5 hang squat snatch / cleans - 5 squat snatches –

Strength - For load:


Snatch or Clean


3-3-3-3 at 70-80%


2-2-2 at 80-90%


1-1 at 90%+

WOD


200m run L2-same L1-100m run


6 clean and jerks L3-185/125# L2-135/95# L1-75/35#

5 Rounds for Time

Post WOD - Accumulate: 30 reach, roll, and lift

Warm Up - AMRAP 5: :30 bike, row, or ski - 10 alternating plank reach throughs - 10 kip swings - :30 Samson stretch/leg – Pull up: 3 small kips – 2 small kips + 1 big kip – 2 small kips + 1 pull up – 2 small kips + 1 pull up + 2 small kips – Pushup / sit up: 5 push-ups from the knees - 3 sit-ups - 5 push-ups - 3 sit-ups –

WOD


20 pull-ups L2-10 pull ups L1-10 jumping pull ups


30 push-ups L2-20 pushups L1-10 hand elevated pushups


40 sit-ups L2-30 sit ups L1-20 sit ups


50 squats L2-40 squats L1-20 squats

5 Rounds for Time 
– Rest 3:00 between rounds –

Total Time


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

Warm Up - 1 set: 3:00 run, row, bike, or ski - 2 sets: :30 wide-grip banded pull-downs - :30 PVC pass-throughs - :30 alternating dumbbell deadlifts – Build in load on the deadlifts - 1 set: - 10 handstand shoulder taps (stomach-to-wall) - 10 hanging knee raises - 10 alternating dumbbell sumo deadlift high pulls - 10 handstand hip taps (back-to-wall) - 10 knees-to-armpits - 10 alternating dumbbell snatches - 2:00 handstand walk practice - 1 sets: 15-ft handstand walk - 5 toes-to-bar10 alternating dumbbell snatches -

Partner WOD - 15 Min AMRAP - Alternate rounds -

10 double-dumbbell box step-overs L3-35/25# 24/20” L2-25/15# 20/16” L1-15/10# 16/12”

5 shuttle runs

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

-Partners alternate completed rounds-

Total Rounds + Reps

Post WOD - 1:00 calf smash / side - 1:00 couch stretch / side

Warm Up - 2 set: 200-meter row, bike, or ski - 10 arm swings across - 10 arm swings overhead - 10 torso twists - 20 scap pull-ups - :30 jumping jacks - :30 up-downs - :30 burpees – Rope Climb Progressioin: 5 Strict pull ups / ring rows – 4 pull to stands – 3 foot hooks – 2 foot hooks and pulls – 1 rope climb – Mini round: Partner 1: 5 burpees
Partner 2: 5 burpees - Partner 1: 1 rope climb or scaled option - Partner 2: 1 rope climb or scaled option –

Partner WOD – 16 Min AMRAP


20 burpees L2-same L1-12 burpees


4 rope climbs to 15’ L2-4 rope climbs AHAP L1-4 pull to stands


– One partner works at a time.

Rounds + Reps


Strength – Accumulate 20 weighted pullups L2-strict pull ups L1-jumping slow descent pull ups

Post WOD - 3 sets: :20 doorway pec stretch/side - 10 PVC pass throughs

Warm Up - 400-meter jog - 50 feet of each: - Walk on toes - Walk on heels - Bunny hops - High knees - Butt kickers - Lateral shuffle/direction - Karaoke/direction - High knee skipping - Walking lunges - Broad jumps - Burpee broad jumps - 1 set: :30 calf stretch/leg - :30 leg swings/leg - EMOM 3: 200-meter run – Increase pace each minute –

WOD I

2 mile run L2-1.5 mile run L1-15 Min to max distance

For Time (18 min cap)

-Rest 10 Min-

WOD II


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


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

3 Rounds for Time

Post WOD - 1:00 foam roll calf/leg - 1:00 lacrosse ball roll/foot

Warm Up - 400-meter jog - 50 feet of each: - Walk on toes - Walk on heels - Bunny hops - High knees - Butt kickers - Lateral shuffle/direction - Karaoke/direction - High knee skipping - Walking lunges - Broad jumps - Burpee broad jumps - 1 set: :30 calf stretch/leg - :30 leg swings/leg - EMOM 3: 200-meter run – Increase pace each minute –

Warm Up - 1 set: 3:00 run, row, bike, or ski - 2 sets: :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squat - 1 set: Use Snatch or Clean grip: 10 snatch deadlifts (empty barbell) - 8 snatch deadlifts to mid-thigh - 6 snatch deadlift and shrugs - 5 muscle snatches - 5 overhead squats - 5 hang squat snatches - 5 squat snatches –

Strength – Clean or Snatch -


5 -5 at 50-60%+ -

4 -4-4 at 60-70%+ -

3 -3 at 70-80%

WOD


25 GHD sit-ups


25 Hip extensions

3 Rounds for Time

Post WOD – 1 min pigeon stretch / side

Warm Up - 1 set: 30 jumping jacks - 10 alternating Spiderman stretches - 10 push-ups to down dog - 200-meter row - 5 single-arm ring rows/arm - 30 jumping jacks - 5 ring rows - 10 air squats - 200-meter row - 5 jumping pull-ups - 10 front squats (Empty bar) - 30 jumping jacks - 5 pull-ups - 10 push presses - 200-meter row = 5 pull-ups - 5 thrusters (Empty bar) - 5 pull-ups - 5 thrusters (Empty bar) –

WOD I – “Jackie”


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


50 thrusters L3-45/35# L2-35/25# L1-25/15#


30 pull-ups L2-Jumping pullups L1-Ring rows

For Time (15 Min Cap)

WOD II


30 double-unders L2-15 DUs L2-30 singles


3 strict ring muscle ups L2-3 strict pull ups 3 ring dips L1-6 ring rows 6 bench dips

5 Rounds for Time (10 Min Cap)

WOD III - 10 Min AMRAP


20 alternating single-leg toes-to-bars


:30 single-arm plank (right)


10 back extensions


:30 single-arm plank (left)

Rounds + Reps

Post WOD - 1:00 banded shoulder stretch/arm or Accumulate 1:00 bar hang

Warm Up - 1:00 row, bike, ski, or run - 10 scorpion stretch (slow) - 10 table tops (slow) - 1:00 row, bike, ski, or run - 10 good mornings + hop - 10 leg swings/leg

WOD I – Row, bike, ski, or run.

1:40 on / :20 off – 3 rounds for distance


– Rest 2:00

.
1:40 on / :20 off – 3 rounds for distance

WOD II


60 walking lunges L2-same L1-40 reps


40 double-unders L2-20 DUs L1- 40 singles


20 GHD sit-ups L2-Med ball sit ups L1-lying toes to bar

3 rounds for time (15 Min Cap)

Strength – 8 Min EMOM - Use this session to work on barbell cycling
3 touch-and-go power cleans

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