Warm Up – Row/Plank: 35 sec row – 10 sec rest – 25 sec plank – 10 sec rest - 35 sec row – 10 sec rest – 25 sec plank shoulder taps – 10 sec rest – 35 sec row – 10 sec rest – 25 sec pushups from knees – 10 sec rest – 35 sec row – 10 sec rest – 25 sec pushups – 10 sec rest – 35 sec row – Muscle up practice: 5 ring dips – 3 kneeling false grip ring rows – 3 kneeling muscle ups transitions – 3 low ring muscle ups – 5 min ring muscle up practice – Pushup variations: 5 pushups – 5 hand release pushups - 3 pike pushups (floor) – 3 pike pushups (box) – Mini round: 250-meter row - 5 pike push-ups - 5 hand-release push-ups - 5 push-ups – Use workout variations

WOD


500-m row L2-same L1-400m


20 pike push-ups L3-24/20” L2-Floor – L1-15 DB shoulder press 20/15#


500-m row L2-same L1-400m


35 hand-release push-ups L2- 25 hand release pushups L1-20 hand release knee pushups


500-m row L2-same L1-400m
50 push-ups L2-30 pushups L1-25 knee pushups


500-m row L2-same L1-400m

For time


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

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 snatch deadlifts - 10 snatch deadlifts to mid-thigh - 8 snatch deadlift and shrugs - 6 muscle snatches - 4 overhead squats - 3 hang squat snatches - 3 squat snatches –

Strength – Snatch – 5-5 (50-60%) 4-4-4 (60-70%) 3-3 (70-80%)


WOD


10 hang power snatches L3-95/65# L2-65/45# L1-45/25#


2 rope climbs L2-1 rope climb L1-6 hand over hand


200-meter run L2-same L1-100m

3 Rounds for Time

Post WOD - 1:00 lacrosse ball foot mash/side - :30 scorpion stretch/side

Warm Up - On a 5:00 clock: Plank tap relays - touch every KB with each hand (to the left and right) - 3 sets: :20 plank hold - :20 single-dumbbell box step-ups - :20 deadlifts – Rest 1:00 between sets -

Strength – Deadlift – 5-5-5-5-5 (2 min per set)

WOD


1:00 plank hold


1:00 single-DB box step-ups L3-24/20” 50/35# L2-20/16” 35/20# L1-16/12” 20/15#


1:00 deadlifts L3-225/155# L2-155/105# L1-95/65#
– No rest between rounds –

4 Rounds total reps
Post WOD - 1:30 couch stretch/leg

Warm Up - 2 sets: :30 single-unders - :30 plank shoulder taps - 10 ring rows - 10 air squats – Hold the bottom of each air squat for :02 – Handstand walk: 10 pike shoulder taps – 20 sec handstand hold – 10 handstand shoulder taps – 2 min handstand walk practice – DB squats: 5 DB goblet squats – then - 5 DBL DB front squats x 2 – Double unders: 20 sec singles – 20 sec high jump singles – 20 sec single-single-double – 20 sec double unders - Pull ups: 10 scap pulls – then – 3 strict pull ups x 2 – Mini round: 8 double-dumbbell front squats - 20 double-unders - 3 strict pull-ups - 25-ft handstand walk –

WOD – 20 Min AMRAP


15 double-DB front squats L3-50/35# L2-35/20# L1-15/10#


50 double-unders L2-30 DUs/attempts L1-50 singles


12 strict pull-ups L2-8 banded strict L1-12 ring rows


50-ft handstand walk L2-30 handstand shoulder taps L1-30 pike shoulder taps (2 shoulder taps = 1 rep)
–

5 ft of handstand walking = 1 rep.


Rounds + Reps

Post WOD - 1:00 saddle stretch - 1:00 child’s pose stretch

Warm Up - 3 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 - 5 hang muscle cleans - 10 kip swings - 5 tall power cleans - 10 kipping knees-to-chest - 5 power cleans - 10 toes-to-bars - 4 sets: 2 power cleans (2 min per set) –

WOD – 10 Min AMRAP


5 power cleans L3-205/135# L2-155/105# L1-95/65#


10 toes-to-bars L2- 10 toes AHAP L1-Lying T2B

Rounds + Reps

Strength – Deadlift – 1-1-1-1-1-1-1

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

Warm Up – 5 Min AMRAP: 10 alternating Spiderman stretches - 5 strict presses (35/45 lb) - 5 up-downs - 5 push presses (35/45 lb) - 10 alternating plank reach-throughs – Push jerk: 5 jump and land (hands at shoulders) – 5 jump, punch and lands – 5 PVC push jerks – 5 Empty bar push jerks – Loading up: 3 sets 3 shoulder presses - 2 push presses - 1 push jerk –

Strength

Shoulder Press – 3-3-3-3-3

Push Press – 2-2-2-2-2

Push Jerk – 1-1-1-1-1

Record heaviest load for each lift

Post WOD - 2 sets: :30 reach, roll, and lift - 20 banded pull-aparts

Warm Up - 5 sets: 100m jog/run – 100m walk - 1 set: 5 elbow-to-instep/leg - 10 jumping air squats - 5 inchworm + push-ups - 10 jumping air squats - 2 set: :30 easy row - :30 moderate row - :30 hard row - 10 box jump-overs –

WOD


100/75 calorie row L2-75/50 cals L1-50/25 cals


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


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

For Time

WOD II


25 GHD sit-ups


- :30 rest –

3 sets for total time

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

Warm Up - :20 jump rope - 10 alternating scorpion stretches - :20 jump rope - 10 deadlifts (35/45 lb) - :20 jump rope - 10 alternating Spiderman stretches - 10 alternating plank reach throughs - 10 alternating reverse lunges. - :20 jump rope - 10 clean pulls (35/45 lb) - :20 jump rope - 10 good mornings + vertical jump - 10 push-up to down do - 10 air squats - :20 jump rope - 10 muscle cleans (35/45 lb) - :20 jump rope - 10 burpee broad jumps - 10 push-ups – 10 air squats - :20 jump rope - 10 power cleans (35/45 lb)

WOD – “THE CHIEF”

3 Min AMRAP


3 power cleans L3-135/95# L2-95/65# L1-55/35#


6 push-ups


9 air squats


– Rest 1:00 between rounds –

5 Cycles for total rounds + reps

WOD II


32 double-dumbbell overhead lunges (Pick a weight that you can d

unbroken)

– Rest 2 min –

3 sets for total time

Post WOD - 1:00 double-forearm stretch - 1:00 seated hamstring stretch

Warm Up – With a partner: Partner 1: 200m run while - Partner 2: 200m row then switch – 2 sets: Each partner perform: 5 burpees – 5 box jumps –

Partner WOD


1000m / 800m row L2-800m / 600m L1-500m / 400m


50 burpees L2- 40 reps L1-30 reps


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


800m run L2-600m L1-400m


– Partners break up the work as needed, one works at a time - 


3 rounds for time (45:00 time cap)


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

Warm Up - 30 jumping jacks - 5 single-arm dumbbell deadlifts/arm - 10 single-dumbbell goblet squats - 5 single-arm dumbbell shoulder presses/arm - 10 up-downs - 5 single-arm dumbbell cleans/arm - 5 single-arm dumbbell push presses/arm - 10 up-downs - 5 single-arm dumbbell clean and jerks/arm - 10 up-downs – Pull up: 15 sec hollow hang – 3 kip swings – 2 small kips + 1 big kip – 2 kips + 1 pull up – 2 kip swings + 1 pull up + 2 kip swings – 5 kipping pull ups – Butterfly practice: 5 scap circles – 5 scap circles + quarter pull up – 5 scap circles + kick – 5 butterfly pull ups – Prep: 2 sets: 5 pull-ups - 5 single-dumbbell clean and jerks/arm – Rest 1:00 between sets.

WOD


21-15-9


Pull-ups L2-jumping pull ups-L1-ring rows


DB clean and jerk/right arm L3-50/35 L2-40/25# L1-30/15#


DB clean and jerk/left arm L3-50/35# L2-40/25# L1-30/15#

For time

Strength – Deadlift – 3-3-3-3-3 (3 min per set)

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

Warm Up - 3 sets: :20 work/:10 rest - Shoulder taps - Jumping jacks - Up-downs - 2 sets: 10 ATY raises - 5 single-arm dumbbell strict presses/arm - 10 front squats (empty barbell) - 1:00 row - 5 sets: :30 row - 3 thrusters – Rest 1:00 between sets –

WOD I – 12 Min AMRAP


10-calorie row


3 thrusters L3-185/125# L2-135/95# L1-65/45#


12-calorie row


3 thrusters


14-calorie row


3 thrusters


– Add 2 calories each round until time expires –

For total reps

WOD II


500m bike (easy-to-moderate pace) / row ½ the distance


500m bike (sprint pace)


1000m bike standing bike


– Rest 3:00 between sets –

2 sets for total time

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

Warm Up - 2 sets: 2:00 bike, row, or ski - 10 alternating Samson stretches - 10 alternating scorpion stretches - 10 inchworms (no push-ups) - 1 set: 200-meter jog - 20 alternating lunges - 10 staggered stance good mornings/leg - 1:00 plank hold - 2 set: 200-meter run - 50-meter farmers carry - 10 sit-ups –

WOD I
10-20-30-40-50 L2-10-20-25-30-35 L1-10-15-20-25-30


AbMat sit-ups


100-200-300-400-500 L2-100-200-300-400-400 L1-100-100-200-200-300
Run (meters)


– Perform a 300ft DB farmers carry L3-50/35# L2-40/25# L1-30/15# after each set of sit-ups.

For total time

WOD II

8 sets:


:30 max hand-release push-ups


– Rest 1:00 between sets. 

Total time

Post WOD - 2 sets: :30 double-forearm stretch - 1:00 seated pike stretch

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 - 1 set: 10 snatch deadlifts (empty barbell) - 10 snatch deadlifts to mid-thigh - 10 snatch deadlift and shrugs - 10 muscle snatches - 10 overhead squats - 10 hang squat snatches - 10 squat snatches - 3 sets: 5 power snatches (touch and go) –

WOD - ISABEL


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

For Time (10 Min Cap)

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

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

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 - 3 sets: 10 sumo deadlift (empty barbell) - 1 shuttle run - 10 sumo deadlift + shrug - 1 shuttle run - 10 sumo deadlift high pulls - 1 shuttle run - 2 sets: 6 sumo deadlift high pulls - 3 shuttle run – 1 shuttle run is 25 ft down/25 ft back –

WOD – 9 Min AMRAP


12 sumo deadlift high pulls L3-95/65# L2-65/45# L1-45/25#


6 shuttle runs L2-same L1-4 shuttle runs


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

Rounds + Reps

Strength – Deadlift - 5-5-5-5-5-5-5

Pos WOD - 1:00 doorway pec stretch/side - 1:00 couch stretch/side

Warm Up – 400m Run / 500m Row / 1200m Bike –Then- 10 jumping jacks - 10 alternating Spiderman stretch + reaches - 10 push-ups to downward dog - 10 up-downs - 10 alternating Samson lunges - 10 reverse lunges - 10 jumping jacks - 10 burpees - 10 alternating scorpion stretches - 10 air squats - 10 burpee broad jumps – Power cleans: 5 muscle cleans – 5 tall power cleans – 5 hang power cleans – 5 power cleans - EMOM 6: 3 hang power cleans – Build to a heavy 3-rep for the day – Mini round: 10 hang power cleans – 10 bar-facing burpees –

WOD


30 hang power cleans L3-115/75# L2-75/55# L1-20 reps @45/35#


30 bar-facing burpees L2-same L1-20 BFB

3 Rounds for time

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

Warm Up - On a 6:00 clock:

Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty movement (no more than 10 reps).
Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100-meter row.
Penalties by round: Scap pull-ups or ring rows - Kip swings - Kipping pull-ups or butterfly pull-ups

Single leg squats: 20 sec reverse lunges – 20 sec elevated reverse lunges – 30 sec single leg squat to box – 30 sec single leg squats standing on box – 30 sec single leg squat attempts – Handstand pushups: 20 sec pike pushups – 20 sec pike push or hold (feet on box) – 30 sec handstand hold – 2 min handstand pushup practice - 1 round: 2 handstand push-ups or scaling option - 4 single-leg squats or scaling option - 8 pull-ups or scaling options –

WOD – “Mary”

20 Min AMRAP


5 handstand push-ups L2-5 pike pushups L1-5 pushups /knees


10 alternating single-leg squats L2-10 to a target L1-10 reverse lunges


15 pull-ups L2-15 jumping pull ups L1-15 ring rows

Rounds + reps

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

Warm Up - 3 sets: 10 Spiderman lunges - 10 Cossack squats (5/leg) - 5 goblet squats (light) - 5 paused goblet squats (light) – Build in load as able – Back Squat: Empty bar: 3 ¼ squats – 3 ½ squats – 5 pause back squats – 5 back squats – Build up: Back squat – 8-7-6 (2 min per set)

Strength – Back Squat – 5-5-5-5-5-5-5 (3 min per set)

WOD – Tabata Situps


:20 GHD sit-ups L2-Med ball abmat L1-Straigth leg abmat


:10 rest 

8 sets for total reps

Post WOD - 2 sets: :30 child’s pose - :15 Samson stretch/leg

Warm Up - 2 set: :30 single-unders - :30 alternating single-leg toe touches - :30 inchworms - :30 air squats – Rest :10 between movements - 1 set: :30 pike push-ups (floor) - :30 up-downs - :30 box step-ups (20/24 in) – Rest :10 between movements - 1 set: :30 burpees - :30 dumbbell deadlifts - :30 box jumps (20/24 in) – Rest :10 between movements - 3 sets: :30 dumbbell burpee deadlifts - :30 box jumps (24/30 in) – Rest :30 between sets.

WOD I


10 dumbbell burpee deadlifts L3-50/35# L2-40/25# L1-30/15#


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

6 Rounds for Time

WOD II


1:00 kettlebell front-rack hold (KB in each hand / you pick the weight)
15 sumo stance good mornings (Back rack bar bell / start light)

-Rest 1 Min-

4 sets for Heaviest Load

WOD III – Tabata Situps


:20 GHD sit-ups L2-Med ball abmat L1-Straigth leg abmat
:10 rest 

8 sets for total reps

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

3 rounds for time

:Run 800 m L2-800200 double-unders L2-3:00 of double-unders L1-300 singles

20 front squats L3-225/155# L2-155/105# L1-75/55#

SCORE: TOTAL TIME

Share the work - One works at a time