Warm Up - 1 set: 1:00 jump rope - 10 push-ups to down dog - 10 good mornings (empty barbell) - 10 alternating reverse lunges - 1:00 jump rope - :20 plank hold - 10 inchworms + push-up - :20 plank hold - :30 jump rope - 10 alternating walking lunges - 2 half range of motion wall walks - 10 sit-ups - :30 jump rope - 10 alternating walking lunges - 2 wall walks - 10 sit-ups –

WOD – 10 Min AMRAP


20 alternating walking lunges L2-same L1-10 reps


2 wall walks L2-1 wall walk L1-4 inchworms + knee pushups


20 sit-ups L2-same L1-10 sit ups


2 wall walks L2-1 wall walk L1-4 inchworms + knee pushups

Rounds + Reps

WOD II


:30 bike at 60 RPMs


:20 bike at 70 RPMs


:10 bike at 80+ RPMs


1:00 bike sub 60 RPMs

5 sets for total calories

Post WOD - 2 sets: 1:00 foam roll upper back - 1:00 foam roll quads

Warm Up - 3:00 run, row, bike, or ski - 2 sets: :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set: 10 clean deadlifts
10 clean deadlifts to mid-thigh - 8 clean deadlift and shrugs - 8 muscle cleans - 6 front squats - 6 hang squat cleans - 4 squat cleans – Use an empty barbell –


Strength - Power Clean - 5-5-3-3-3-1-1-1-1 (2 Min per set)

WOD


100 burpees to a target 6” above reach L2-75 reps to target above reach L1-50 burpees


For Time

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

Warm Up

3 sets: :30 alternating Spiderman stretches - :30 up-downs - :30 PVC pass-throughs - :30 rest - 3 sets: :30 air squats - :30 burpees - :30 PVC shoulder presses

PARTNER WOD

For time with a partner:

21 thrusters L3-115/75# L2-95/65# L1-45/35#

12 rope climbs L2-6 rope climbs L1-6 hand over hand pull to stand

15 thrusters

9 rope climbs

9 thrusters

6 rope climbs

– Each partner completes the designated number of thrusters, then split rope climbs as needed -

SCORE: TOTAL TIME

Post WoD

2 sets:

:30 foam roll IT band/leg:30 lacrosse ball roll/foot

Warm Up - 30 jumping jacks - 10 sit-ups - 10 up-downs - 10 kettlebell deadlifts - 1:00 row or bike (easy pace) - 30 jumping jacks - 10 GHD sit-ups to parallel - 10 single-arm Russian kettlebell swings, right-arm - 10 single-arm Russian kettlebell swings, left-arm - 1:00 row or bike (moderate pace) - 30 jumping jacks - 10 GHD sit-ups - 10 Russian kettlebell swings (workout weight) - 1:00 row or bike (fast pace) –

WOD I – 15 Min AMRAP


3-6-9-12, etc.


GHD sit-ups L2-Med ball sit ups L1-Straight leg sit ups


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


Calorie bike or row
– Continue adding 3 reps to each movement until time expires -

WOD II


200-meter run – Rest 1 min -


400-meter run – Rest 1 min -


800-meter run – Rest 1 min -


100-meter sprint

Total Time


Post WOD - :30 figure-4 stretch/side - :30 seated pike stretch

Warm Up - 2 sets: :20 up-downs - :10 rest - :20 PVC good mornings - :10 rest - 2 sets: :20 burpees - :10 rest - :20 PVC snatch grip behind-the-neck presses - :10 rest – 1 set: 5 alternating elbow-to-instep/side – Snatch: 3 snatch DL to mid thigh – 3 snatch pulls – 5 power snatches – 5 overhead squats – 5 squat snatches –

Cycling Snatches

1 set: 5 cycled power snatches (empty bar light weight) - 2 sets: 4 bar-facing burpees - 5 power snatches (building) - 1 set: 2 unbroken snatches - 1 snatch - 6 bar-facing burpees - 2 unbroken snatches - 1 snatch – Use weight 1 for all snatches –

WOD

2 rounds for time:


10 snatches L3-175/125# L2-135/75# L1-75/55#


12 bar-facing burpees L2-10 reps L1-8 reps (step over)


Right into…


2 rounds for time:
10 snatches L3-115/75# L2-95/65# L1-45/35#


12 bar-facing burpees L2-10 reps L1-8 reps (step over)

For total time

Strength – Snatch – 1-1-1-1-1

Post WOD – Accumulate: 30 reach, roll, and lifts

Warm Up - 400-meter jog - 5 inchworm push-ups - 10 banded pass throughs - 15 banded pull-aparts - :30 jump rope - 10 med-ball good mornings - 10 med-ball deadlifts - 5 burpees over the med ball - :30 jump rope - 10 med-ball front squats - 10 med-ball strict presses - 5 burpees over the med ball - :30 jump rope - 10 wall-ball shots - 5 burpees over the med ball –

WOD

Every 3:00 for 5 rounds

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


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


– Rest the remainder of each interval.


– Score is the fastest round

Strength – Bench Press 10-8-8-6-6

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

Warm Up - 3:00 row - :30 mountain climbers - 5 inchworms + 1 push-up/rep - 5 dumbbell windmills/arm - :30 up-downs - 10 single-arm dumbbell swings, right-arm - 10 single-arm dumbbell swings, left-arm - 2 sets: :40 dumbbell deadlifts - :20 rest - :40 box step-ups - :20 rest – Build Up: DB deadlift 5-5-5 (build to working weight) –

WOD


21-15-9


Dumbbell deadlifts L3-50/35# L2-40/25# L1-30/15#


42-30-18


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

For Time

WOD II


:30 bike - 
:30 rest

12 Rounds for Total Calories

Post WOD - :30 bent-arm pec stretch/side - 1:00 couch stretch/side

WOD - Memorial Day Murph

Rxd is with a 20/14# Vest

L3 is without a vest

You can also get a partner and treat this as a partner WOD.

1 Mile Run L2-800m L1-400m

100 Pull ups L2-50 Pull ups L1-25 Ring Rows

200 Pushups L2-100 Pushups L1-50 Pushups

300 Squats L2-150 Squats L1-75 Squats

1 Mile Run L2-800m L1-400m

For Time

Warm Up - 100-meter jog - 5 inchworm push-ups - 10 banded pass-throughs - 15 banded pull-aparts - 200-meter jog - 10 single-arm eye-level dumbbell swings (light load) - 30 jumping jacks - :30 box step-overs - :30 box jumps (20/24 in) - 10 Russian dumbbell swings (workout weight) - – Use one dumbbell - :30 box jump-overs - 100-ft dumbbell farmers carry (workout weight) – Use two dumbbells -

WOD – 10 Min AMRAP


2-4-6-8…
Box jump-overs L2-24/20” L2-20/16” L1-16/12”


100-ft dumbbell farmers carry L3-70/50# L2-50/30# L1-30/15#


– Use two dumbbells – Step down from the box –

Strength – Bench Press – 3-2-1-1-1-1-1

Post WOD - 2 sets: :30 lacrosse ball chest smash/side - 1:00 seated pike stretch

Warm Up - 200-meter run (moderate pace) - 25-ft bear crawl - 25-ft Samson lunges - 25-ft Spiderman twist - 25-ft Inchworm + push-up - 25-ft crab walk (focus on maintaining high hips) - 25-ft burpee broad jump - 25-ft high knees - 25-ft butt kickers - 200-meter run (fast/stride) – Handstand Pushups: 5 pike pushups – 30 sec handstand hold – 5 handstand pushup negatives – 30 sec tripod hold – 5 jumping squats – Push press: 5 dip and holds – 5 dip and drive (slow) – 5 dip and drive (fast) – 5 push presses – Front rack lunge: 8 unweighted alternating reverse lunges - 8 empty barbell alternating reverse lunges – WOD prep: 2 sets: 8 push presses - 8 alternating front rack lunges – Build to workout load – No rest between movements –

WOD


8 handstand push-ups L2-8 pike pushups L1-8 DB shoulder presses 35/20#


8 alternating front rack lunges L3-115/75# L2-95/65# L1-45/20#


8 push presses L3-115/75# L2-95/65# L1-45/20#


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

5 Rounds for Time

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

Warm Up - 1 set: :30 row, bike, or ski - 10 snatch-grip deadlifts - :30 row, bike, or ski - 10 snatch pulls - :30 row, bike, or ski - 10 overhead squats - :30 row, bike, or ski
10 hang power snatches - 3 sets: 4 deadlifts - 3 hang power snatches - 2 overhead squats – Rest 1:00 between sets -

WOD I


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


3 hang power snatches


2 overhead squats

10 rounds for time (12 Min CAP)

Strength - 3-2-2-1-1-1-1 - Weighted pull-ups

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

Warm Up - 5 sets: :35 row - :25 rest - 1 set: 5 elbow-to-instep/leg - 10 jumping air squats - 5 inchworm + push-ups - 10 jumping air squats - 1 set: :30 easy row - :30 moderate row - :30 hard row –

WOD


600/750m row L2-500/600m L1-300/450m


– Rest 3:00 between rounds.


– Score = slowest round.

3 sets for time

Strength – Push Jerk – 5-5-5 (50-60%) 3-3-3 (60-70%)

Post WOD - 1:00 pigeon pose/side

Warm Up - 2 sets: Empty bar - 5 deadlifts - 5 hang muscle cleans - 5 power cleans - 10 push-ups - 10 ring rows – Ring muscle up: 15 sec ring-support – 3 strict ring dips – 3 kneeling false grip ring rows – 3 kneeling muscle up transitions – 2 min low ring transition practice – 3 min kipping muscle up practice – Front squat: 5 hands free front squats – 3 position pause squats – 5 front squats – Build up: Front squats - 5-5-5 – Build to workout weight (2 min per set) - 


WOD – 20 Min EMOM

Odd min | 5 front squats (you pick weight) L2-same L1-same


Even min | 5 ring muscle-ups or bar muscle-ups L2-3 jumping muscle ups L1-3 low ring muscle up transitions

Heaviest load

Post WOD - 1:00 lacrosse ball chest mash/side - 1:00 scorpion stretch/side

Warm Up - 2 sets: 10 scorpion stretches (slow) - 10 table tops (slow) - :20 sit and reach (middle) - :20 sit and reach (left leg) - :20 sit and reach (right leg) - 2 sets: 1:00 row (easy to moderate pace) - 10 good mornings + hop - 10 leg swings/leg - 2 sets: 10 sit-ups - :30 row (fast pace)

WOD I – 8 Min AMRAP


30 AbMat sit-ups L2- 20 abmat situps L1-15 abmat situps


15/10 calorie row L2-12/8 cal row L1-10/6 cal row

Rounds + Reps

WOD II


400m run L2-300m L1-200m

Rest 1:00


800m run L2-600m L1-400m Rest 2:00


1,200m run L2-800m L1-400m - Rest 3:00


1,600m run L2-1,200m L1-600m

Total Time

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

Warm Up - 2 sets: 10 PVC pass-throughs - 10 alternating Spiderman stretches - 10 push-up to down-dogs - 2 sets: 10 scap pull-ups - 5 single-arm dumbbell shoulder presses/arm - 5 single-arm dumbbell front squats/arm – Pull ups: 20 sec hang – 5 small kips – 2 small kips + 1 big kip – 2 small kips + 1 big kip + 1 pull up – 5 kipping pull ups – 3 DB front squats – 3 DB push presses – 5 DB thrusters – Mini round: 1 set: 10 unbroken thrusters (workout loading) - 10 pull-ups for Rx’d or 5 reps of chosen scaled variation –

WOD


27-21-15-9 L2-21-15-9 L1-21-15-9


DB thrusters L3-35/20# L2-25/15# L1-15/10#


Pull-ups L2-Jumping pull ups L1-ring rows
– Use two DBs.

For time (12 Min Cap)

WOD II


10 strict toes-to-bars L2-T2B L1-Lying T2B
20 GHD sit-ups


– Rest 2 Min-

3 Rounds for total time

Post WOD - 1:00 double-forearm stretch - 1:00 foam roll quad/leg

Warm Up - EMOM 8: Min. 1 | :45 row, bike, or ski - Min. 2 | :45 jump rope - 2 set: 10 toy soldiers - 10 groiners - 5 elbow instep + hamstring stretch/leg - :30 plank hold - 10 knee push-ups - 2 sets: 100-meter run - 5 hand-release push-ups

WOD I


9 HOD pushups L2-6 HOD pushups L1-5 HOD knee pushups


100-meter run L2-same L1-100m 


15 hand-release push-ups L2-8 HOD pushups L1-7 HOD knee pushups


200-meter run L2-same L1-200m


21 hand-release push-ups L2-12 HOD pushups L1-9 HOD knee pushups


400-meter run L2-same L1-200m


21 hand-release push-ups L2-12 HOD pushups L1-9 HOD knee pushups


200-meter run L2-same L1-200m


15 hand-release push-ups L2-8 HOD pushups L1-7 HOD knee pushups


100-meter run L2-same L1-100m


9 hand-release push-ups L2-6 HOD pushups L1-5 HOD knee pushups

For Time

WOD II

400m Farmers Carry L3-55/35# L2-45/25# L1-35/15#

For Time

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

Warm Up - 10 jumping jacks - 5 push-ups - 10 PVC pass throughs - 10 jumping jacks - 5 up-downs - 10 PVC front squats - 20 jumping jacks - 5 burpees - 10 PVC overhead squats – Clean: 3 DL to mid-thigh – 3 muscle cleans – 3 power cleans – 6 squat cleans (reset) – OHS: empty bar – 5 behind the neck jerks - 5 ohs –

Strength

Clean – 3-2-1-1-1 (2 Min per set)

Bench – 3-2-1-1-1 (2 Min per set)

Overhead Squat – 3-2-1-1-1 (2 Min per set)


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

Warm Up - 2 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 band. - 2 x :30 – Speed up the cadence, but still extend the arms before the knees bend. - 2 sets: 150-meter row, holding a pace of 1:45-2:30/500 meters - Rest 1:00 –

WOD


2,000-meter row L2-1500m row L1-1000m row

For Time (10 min cap)

Strength – Bench Press – 5-4-3-3-3-3-3+ (2:30 per set)

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

Warm Up - 2 sets: 1:00 row / bike - 1:00 plank hold - 2 sets: 5 deadlifts (empty barbell or training bar) - 5 hang muscle cleans - 5 hang power cleans - 5 front squats - 3 sets: 3 deadlifts - 3 hang power cleans - 3 front squats – Build in load on each set –

WOD I

9-7-5


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


Hang power clean


Front squat


For time

Strength - Bench press – 9-7-5-5-5-5-5+– Max reps on the last set (2:30 per set)

WOD II

45 sec easy pace bike/row

15 sec maximum effort bike/row

10 sets Total calories

Post WOD - 1:00 foam roll quadriceps/leg
 - 1:00 foam roll hamstrings/leg

Warm Up - 2 sets: 200-meter run - 10 alternating Spiderman stretches - 10 alternating plank reach-throughs - 10 alternating single-leg V-ups - 10 bear crawl steps - 10 scap pull-ups – Wall walks: 30 sec shoulder taps – 30 sec shoulder taps (pike) – 30 sec partial wall walk – 1 min wall walks or inchworms – Toes to bar: 5 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 – 3 toes to bar – WOD prep: 2 rounds: 3 toes-to-bars - 2 wall walks – scale as needed –

WOD – 10 min AMRAP

3-6-9-12… etc. L2-2-4-6-8-10-12…etc.


Toes-to-bars L2-toes AHAP L1-hanging knee raises


1-2-3-4… etc. L2-1-1-2-2-3-3…etc. L1-1-2-3-4…etc


Wall walks L2-same L1-inchworm + pushup

Total reps

Strength – Push Jerk – 5-5-3-3-3-1-1 (3 min per set)

Post WOD – 30 sec bar hang –rest 30 sec- x 4