Warm Up - 30 jumping jacks - 10 alternating scorpion stretches - 10 kettlebell deadlifts - 30 skier jacks - 10 alternating hamstring scoop stretch - 10 single-arm kettlebell swings/arm - 10 alternating reverse lunges - 1:00 up-downs - 10 broad jumps - 10 Russian kettlebell swings - 10 alternating walking lunges - 10 alternating walking lunges - 10 burpees to a 6-in target - 10 kettlebell swings –

WOD I – 8 Min AMRAP


20 walking lunges L2-same L1-same


20 burpees to a 6-in target L2-same L1-20 burpees

Rounds + Reps

WOD II


300-meter row – Rest 1:00 between sets.

10 sets for Total Time

Post WOD - 1:00 foam roll IT band/leg

In Congress, July 4, 1776

The unanimous Declaration of the thirteen united States of America, When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature's God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation.

We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.--That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed, --That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness. Prudence, indeed, will dictate that Governments long established should not be changed for light and transient causes; and accordingly all experience hath shewn, that mankind are more disposed to suffer, while evils are sufferable, than to right themselves by abolishing the forms to which they are accustomed. But when a long train of abuses and usurpations, pursuing invariably the same Object evinces a design to reduce them under absolute Despotism, it is their right, it is their duty, to throw off such Government, and to provide new Guards for their future security.--Such has been the patient sufferance of these Colonies; and such is now the necessity which constrains them to alter their former Systems of Government. The history of the present King of Great Britain is a history of repeated injuries and usurpations, all having in direct object the establishment of an absolute Tyranny over these States. To prove this, let Facts be submitted to a candid world.

He has refused his Assent to Laws, the most wholesome and necessary for the public good.

He has forbidden his Governors to pass Laws of immediate and pressing importance, unless suspended in their operation till his Assent should be obtained; and when so suspended, he has utterly neglected to attend to them.

He has refused to pass other Laws for the accommodation of large districts of people, unless those people would relinquish the right of Representation in the Legislature, a right inestimable to them and formidable to tyrants only.

He has called together legislative bodies at places unusual, uncomfortable, and distant from the depository of their public Records, for the sole purpose of fatiguing them into compliance with his measures.

He has dissolved Representative Houses repeatedly, for opposing with manly firmness his invasions on the rights of the people.

He has refused for a long time, after such dissolutions, to cause others to be elected; whereby the Legislative powers, incapable of Annihilation, have returned to the People at large for their exercise; the State remaining in the mean time exposed to all the dangers of invasion from without, and convulsions within.

He has endeavoured to prevent the population of these States; for that purpose obstructing the Laws for Naturalization of Foreigners; refusing to pass others to encourage their migrations hither, and raising the conditions of new Appropriations of Lands.

He has obstructed the Administration of Justice, by refusing his Assent to Laws for establishing Judiciary powers.

He has made Judges dependent on his Will alone, for the tenure of their offices, and the amount and payment of their salaries.

He has erected a multitude of New Offices, and sent hither swarms of Officers to harrass our people, and eat out their substance.

He has kept among us, in times of peace, Standing Armies without the Consent of our legislatures.

He has affected to render the Military independent of and superior to the Civil power.

He has combined with others to subject us to a jurisdiction foreign to our constitution, and unacknowledged by our laws; giving his Assent to their Acts of pretended Legislation:

For Quartering large bodies of armed troops among us:

For protecting them, by a mock Trial, from punishment for any Murders which they should commit on the Inhabitants of these States:

For cutting off our Trade with all parts of the world:

For imposing Taxes on us without our Consent:

For depriving us in many cases, of the benefits of Trial by Jury:

For transporting us beyond Seas to be tried for pretended offences

For abolishing the free System of English Laws in a neighbouring Province, establishing therein an Arbitrary government, and enlarging its Boundaries so as to render it at once an example and fit instrument for introducing the same absolute rule into these Colonies:

For taking away our Charters, abolishing our most valuable Laws, and altering fundamentally the Forms of our Governments:

For suspending our own Legislatures, and declaring themselves invested with power to legislate for us in all cases whatsoever.

He has abdicated Government here, by declaring us out of his Protection and waging War against us.

He has plundered our seas, ravaged our Coasts, burnt our towns, and destroyed the lives of our people.

He is at this time transporting large Armies of foreign Mercenaries to compleat the works of death, desolation and tyranny, already begun with circumstances of Cruelty & perfidy scarcely paralleled in the most barbarous ages, and totally unworthy the Head of a civilized nation.

He has constrained our fellow Citizens taken Captive on the high Seas to bear Arms against their Country, to become the executioners of their friends and Brethren, or to fall themselves by their Hands.

He has excited domestic insurrections amongst us, and has endeavoured to bring on the inhabitants of our frontiers, the merciless Indian Savages, whose known rule of warfare, is an undistinguished destruction of all ages, sexes and conditions.

In every stage of these Oppressions We have Petitioned for Redress in the most humble terms: Our repeated Petitions have been answered only by repeated injury. A Prince whose character is thus marked by every act which may define a Tyrant, is unfit to be the ruler of a free people.

Nor have We been wanting in attentions to our Brittish brethren. We have warned them from time to time of attempts by their legislature to extend an unwarrantable jurisdiction over us. We have reminded them of the circumstances of our emigration and settlement here. We have appealed to their native justice and magnanimity, and we have conjured them by the ties of our common kindred to disavow these usurpations, which, would inevitably interrupt our connections and correspondence. They too have been deaf to the voice of justice and of consanguinity. We must, therefore, acquiesce in the necessity, which denounces our Separation, and hold them, as we hold the rest of mankind, Enemies in War, in Peace Friends.

We, therefore, the Representatives of the united States of America, in General Congress, Assembled, appealing to the Supreme Judge of the world for the rectitude of our intentions, do, in the Name, and by Authority of the good People of these Colonies, solemnly publish and declare, That these United Colonies are, and of Right ought to be Free and Independent States; that they are Absolved from all Allegiance to the British Crown, and that all political connection between them and the State of Great Britain, is and ought to be totally dissolved; and that as Free and Independent States, they have full Power to levy War, conclude Peace, contract Alliances, establish Commerce, and to do all other Acts and Things which Independent States may of right do. And for the support of this Declaration, with a firm reliance on the protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes and our sacred Honor.

Warm Up - 2 sets: 20 jumping jacks - 5 kettlebell deadlifts - 5 box step-ups - 5 single-arm kettlebell swings/arm (eye-level) - 5 box step-ups - 5 kettlebell swings - 5 box jumps - 50-ft single-arm kettlebell overhead carry/arm - 5 box jumps - 2 sets: 6 med-ball squats - 6 med-ball push presses to target - 6 wall-ball shots – Rest :30 between each movement. - 2 sets: :30 wall-ball shots - :30 box jumps - :30 kettlebell swings – Rest 1:00 between sets.

WOD

50-40-30-20-10 L2-same L1-40-30-20-10


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


Box jumps L3-24/20” L2-20/16” L1-16/12”


KB swings L3-55/35# L2-45/25# L1-35/15#
– Step down from the box.

For total time

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

Warm Up - 3 sets: 20 jumping jacks - 20 mountain climbers - 20 alternating plank shoulder taps - 10 hollow rocks - 5 hand-release push-ups – 10 Pike shoulder taps – 5 handstand kick ups – 10 handstand shoulder taps – 3 walk to wall – 5 pause bench presses – 5 bench presses – Build up: 2 sets: 5 bench presses (3 min) – Build in load -


Strength - Bench Press – 5-5-5-5-5-5 (3 min per set)


WOD - 3:00 max-distance handstand walk

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

Warm Up - 2 sets: :30 single-unders - 10 snatch high pulls - 10 muscle snatches - 10 snatch-grip push jerks - 10 snatch-grip overhead lunges - 10 alternating Spiderman stretches – Use either a PVC - 5 hang power snatches (empty barbell) - 5 partial overhead squats - 10 hang power snatches (empty barbell) - 1 set: 5 power snatches (light) - 4 power snatches (moderate) - 3 power snatches (workout weight) –

Strength - 6 sets for load:


1 snatch pull


1 hang power snatch


1 hang squat snatch


– All hang reps start from above the knees.

WOD


21-15-9


Double-dumbbell devils presses L3-50/35# L2-40/25# L1-30/15#
– Perform a 100-ft farmers carry after each set.


– Use two dumbbells

For Time

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

Warm Up - 1 set: 1:30 row (easy) - 10 scap pull-ups - 10 shoulder presses (empty barbell) - :45 row (easy) - :45 row (moderate) - 20 piked shoulder taps - 10 push-ups - :30 row (easy) - 1:00 row (hard) - 10 deadlift (empty barbell) - 10 push presses - 3 wall walks - 10 piked push-ups - 2 sets: 7 deadlifts (building) - 7 push presses - 3 strict handstand push-ups –

WOD – 12 Min AMRAP


15 deadlifts L3-135/95# L2-95/65# L1-65/45#


10 push presses L3-135/95# L2-95/65# L1-65/45#


5 strict handstand push-ups L2-3 strict HSPU L1-5 pike/knees on box pushups

Rounds + Reps

Strength – Back rack lunge steps – 10-8-8-6-6 (3 min per set)

Post WOD - 1:00 lacrosse-ball tricep mash/side - 1:00 lacrosse-ball front delt mash/side

Warm Up - 10 jumping jacks - 10 alternating step-ups - 10 scap pull-ups - 10 counterbalance squats with a plate - 10 alternating hamstring kick-ups - 10 push-ups, from the knees as needed - 10 box jumps, step down from the box - 10 kip swings – 5 kipping knee raises – 5 kipping knees to chest – 5 toes to bar – 2 sets: 3 burpee box jumps – 3 goblet squats -

Partner WOD

Run 1,200 m (both partners run distance) L2-1000m L1-800m

then…

Alternate complete rounds:


8 toes-to-bars L2-knees to 90 L1-lying toes to bar


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

16 rounds

then…


47 goblet squats L3-70/55# L2-55/35# L1-35/25#

For total time

Post WOD - 1:00 seated pike stretch - 1:00 seated straddle stretch - 1:00 cobra stretch

Warm Up - :30 PVC pass throughs -:30 PVC alternating back rack lunges - :30 push-ups (from knees as needed) - :30 air squats - :30 burpees - :30 PVC good mornings - :30 PVC front squats - :30 PVC pass throughs – Empty bar: 5 deadlifts – 5 deadlift + shrugs – 5 muscle cleans – 5 front squats – 5 hang squat cleans – 5 squat cleans – Push jerk: 5 jump and land (hands at shoulders) – 5 jump, punch and land (arms extended overhead) – 5 push jerks with PVC – Loading up: 4 sets: 3 cleans - 2 front squats - 1 jerk – 1:30 per set

Strength – 3 cleans (power or squat) – 2 front squats – 1 push jerk (power or split) – 5 sets (3 min per set)

WOD

1 Min max calorie bike/row

-Rest 1 Min-

7 Rounds for total calories

Post WOD - 1:00 couch stretch/leg - 1:00 child’s pose stretch

Warm Up - 3:00 row, bike, or ski - 10 med-ball front squats - 10 alternating reverse lunges - 10 scap pull-ups - 10 med-ball push presses - 10 jumping squats - 10 kip swings - 10 wall-ball shots - 10 up-downs - 5 pull-ups - 5 weighted pull-ups - 20 mountain climbers - 8 wall-ball shots - 4 chest-to-bar pull-ups -

WOD I – 7 Min clock:


10 weighted pull-ups L3-20/14# L2-10 strict pull ups L1-10 banded strict pull ups


20 chest-to-bar pull-ups L2-15 kipping pull ups L1-15 jumping chest to bar pull ups


30 kipping pull-ups L2-20 kipping pull ups L1-20 jumping pull ups


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

For total reps

WOD II

3 rounds


200-meter Row – Rest :30 between rounds.

2 rounds


400-meter Row – Rest 1:00 between rounds.

1 round

600-meter Row

Total Time


Post WOD - 1:30 foam roll lats/side

Warm Up - 200-meter jog - 10 slow calf raises - :20 single-unders - :20 Samson stretch/leg - :20 single-unders - :20 Cossack squat stretch/leg – Running prep: 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 - 1 set: 400-meter run, workout pace – Jump rope: :20 jump in place (no rope) – :20 single unders - :20 high jump singles - :20 single + single + double under –

WOD I


800-m run L2-same L1-600m


75 double-unders L2-25 double unders L1-100 singles

4 Rounds for Time

WOD II


1:00 V-ups


1:00 tuck-ups


1:00 hollow rocks


– No rest between movements.

Total Reps

Post WOD - :30 calf stretch / leg – 2 sets

Warm Up - :30 single-unders - 20 alternating plank shoulder taps - 5 single-arm shoulder presses/arm - :30 single-single-double - :20 side plank hold/side - 5 dumbbell shoulder presses – Hold the top of each rep for :03. - :30 double-unders - :20 hollow hold - 10 dumbbell shoulder presses – Cycle reps quickly – Push press: 3 dip holds – 3 dip drives – 3 push presses – 10 push presses - 5 dumbbell push presses – Use workout weight – Farmers carry: 50m farmers carry (each partner carries 50m) – Mini round: 40 double-unders
18 sit-ups - 40 double-unders - 18 dumbbell push presses - 40 double-unders - 100-meter farmers carry – Split the work with one partner working at a time.

Partner WOD


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


160 AbMat sit-ups L2-100 reps L1-80 reps


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


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


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


400-m DB farmers carry L3-50/35# L2-400m @ 40/25# L1-200m @ 30/15#


– Split the work as desired.


– Use two dumbbells.

For Time

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

Warm Up - 3 sets: :40 run, bike, row, SkiErg (easy) - :20 run, bike, row, SkiErg (moderate-to-hard) - 2 sets: 10 dumbbell single-leg Romanian deadlifts/leg - 5 inchworm + push-ups - 10 wall ball front squats - :30 alternating dead bugs - 10 wall ball push presses - 4 sets: 5 deadlifts - 5 wall-ball shots (11/10ft) –

WOD

Every 2 Min


5 deadlifts L3-275/185# L2-185/125# L1-95/65# (you choose weight that allows you to go unbroken on deadlift throughout)


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

-Rest with time remaining-

8 rounds

Strength – Close Grip Bench – 10-10-10-10-10 (3 min per set)


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

Warm Up - 3:00 row, bike, or jog - :30 mountain climbers - 10 leg swings/leg (across the body) - 10 leg swings/leg (front to back) - :30 up-downs - 10 box step-ups (24 in) - :30 burpees - 10 box jumps (24 in) - 3 sets: 5 box jump-overs - 100-meter run – Start with the box at 30 inches and then decrease the height on each set.

WOD I


15 box jumps L3-30/24” L2-24/20” L1-20/18”


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


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


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


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


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

For Time

WOD II


15-12-9-6-3 L2-13-10-7-4-3 L1-10-8-6-4-2


Calorie row


Lateral burpees over the rowing machine

For Time

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

Warm Up – 4 Min AMRAP :30 single-unders - :20 handstand hold - 10 scap pull-ups – Push Jerk progression: 5 jump and lands (hands at side) – 5 jump and lands (hands at shoulders), 5 jump, punch and lands – 5 PVC push jerks – 5 EB push jerks – 5 push jerks (add weight) – 5 push jerks (add weight) – Split jerks: split stance hold (20 sec) – 5 PVC presses in split stance – 5 split jerks (PVC) – 5 EB split jerks – Build jerks: 3 sets: 3 push jerks + split jerk – Take the bar from the rack –

Strength – 3 Push Jerks + 1 Split Jerk – 7 sets (3 min each set)

Skill - 3 sets: 1:00 freestanding handstand practice – Rest 1:00 between sets.


Post WOD - Accumulate: 1:00 banded shoulder stretch/arm or 2 min bar hang

Warm Up - :10 jumping jacks, slow - :10 jumping jacks, moderate - :10 jumping jacks, fast - :30 alternating back-step lunges - :30 ring rows - 30 mountain climbers - 10 air squats - 10 deadlift shrugs (empty barbell) - 30 mountain climbers - 10 air squats - 10 muscle cleans (empty barbell) - 10 jumping pull-ups - 5 small kip swings + 5 big kips - 10 hang power cleans (empty barbell) - 5 strict pull-ups - 5 push-ups - 2 sets: 5 power cleans - :30 bike - 3 strict pull-ups - 6 push-ups - 9 air squats

WOD – 18 Min EMOM


Min 1 | 5 power cleans L3-155/105# L2-115/75# L1-65/45#


Min 2 | 12/9 cals Bike L2- 10/8 L1-8/6


Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats L2-5 pull ups + 10 worm ups + 15 air squats L1-5 ring rows+10 knee pushups+10 squats

*If you can’t keep up, this becomes an AMRAP

WOD II – 8 Min AMRAP
15 GHD sit-ups L2-med ball sit ups L1-sit ups
:30 plank hold (forearms)

Post WOD – 2 min of reach, roll and lift.

NO OPEN GYM - HOSTING THE APPLETOWN THROWDOWN VIII -

COME CHECK IT OUT! FIRST WORKOUT BEGINS AROUND 9AM AND THE AWARDS CEREMONY SHOULD BE AROUND 1PM.

Warm Up - 2 sets: 30 jumping jacks - 10 alternating Spiderman stretches - 10 push-ups to down dog - 1:00 row, bike, or ski – 1 set: 10 sumo deadlifts (empty barbell) - 10 alternating plank reach-throughs - 10 sumo deadlift + shrug (empty barbell) - 10 up-downs - :20 plank hold - 10 sumo deadlift high pulls (empty barbell) - 10 burpees - :20 plank hold - 5 sumo deadlift high pulls (working weight) - 10 lateral burpees over the barbell - :20 plank hold –

WOD


30 sumo deadlift high pulls L3-75/55 L2-55/35# L1-35/15#


1:00 plank hold


30 lateral burpees over the barbell


1:00 plank hold


30 sumo deadlift high pulls L3-75/55 L2-55/35# L1-35/15#


1:00 plank hold


30 lateral burpees over the barbel

l
– Plank hold time is accumulated.

For Time

WOD II


:30 bike


:30 rest


– Hold 300/400+ watts.

6 rounds for calories

– Rest 2:00 -


:20 bike


:40 rest


– Hold 350/450+ watts.

6 rounds for calories

Total Calories

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

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 – Handstand pushup: 5 pushups to down dog – 10 shoulder taps (pike) – 5 pike pushups – 20 sec handstand hold (wall) – 5 handstand negatives – 1 Min handstand pushup practice – Hang squat cleans: 5 hang DL and shrug (from mid thigh) – 5 hang muscle cleans – 5 front squats – 5 hang squat cleans – 6 Min EMOM: 2 hang squat cleans (work to over workout weight) – Mini round: 5 handstand pushups 5 hang squat cleans (use workout variations) - 


WOD


21-15-9


Handstand push-ups L2-Pike pushups L1-DBL DB shoulder press 15/10#


Hang squat cleans L3-115/75# L2-95/65# L1-45/35#

For time

Strength – Push Jerk – 3-3-3-2-2

Post WOD - 1:00 couch stretch/leg

Warm Up - AMRAP 6: Junkyard Dog: Partner A: 8 jumps around partner - Partner B: 8 jumps around partner - Partner A: 8 jump over and crawl under partner - Partner B: 8 jump over and crawl under partner - 1 set: - 30 jumping jacks - 10 alternating lunges - 30 mountain climbers - 10 box step-overs - 100-meter jog - 10 dumbbell box step-overs - Mini Round - 1 set: 200-meter run - 5 dumbbell box step-overs – Use 2 dumbbells at workout load.

WOD


200-m run L2-same L1-100

m
10 DB box step-overs L3-35/20# 24/20” L2-20/15# 20/16” L1-10 alt walking lunges


7 Rounds for time (15 Min CAP)

Strength - 25 strict pull-ups (add weight if able)

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

Warm Up - 3:00 run, row, bike, or ski - 2 sets: :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats – Snatch or Clean - 10 deadlifts - 10 deadlifts to mid-thigh - 8 deadlift and shrugs - 6 muscle snatch/cleans - 5 overhead/front squats - 5 hang squat snatch/cleans - 5 squat snatch/clean –

Strength – Clean or Snatch –

3-3-3 at 70-80% -

2-2-2 at 80-90% -

1-1-1 at 90%+

WOD

27-21-15

Knees-to-elbows L2-Knees to 90 L1-Lying toes to bar

HOD push-ups L2- HOD worm up L1-HODknee pushups

Russian kettlebell swings L3-70/55# L2-55/35# L1-35/15#

For Time (12 Min CAP)

Post WOD- 1:00 doorway pec stretch/side