Warm Up

:30 row (easy)
:30 alternating Spiderman stretches
:30 row (easy)
:30 alternating plank reach throughs
:30 row (moderate)
:30 Kang squats
:30 row (fast)
:30 up-downs
2:00 burpees over the rower
– Athletes should alternate every two reps.

5 hang clean pulls - 5 hang muscle cleans - 5 hang power cleans - 5 power cleans

Power Cleans (build up)
3-3

Partner WOD - 21 Min AMRAP

*share the work / one works at a time

30-cal row L2-20 cal row L1-20 cal row
20 burpees over the rower L2-16 reps L1-16 reps (step over)
10 power cleans L3-155/105# L2-135/95# L1-65/45#

Total Rounds + Reps

Warm Up - 2 sets:  :30 jumping jacks - :30 mountain climbers - 10 PVC pass-throughs - 5 inchworm + push-ups - 10 counterbalance plate squats – Pull ups:  5 kip swings – 5 small kips + 1 lever down – 2 kips + 1 pull up – 2 kips + 1 pull ups + 2 kips – 5 kipping pull ups – Squat cleans:  5 deadlifts to mid thigh – 4 deadlift shrugs – 3 muscle cleans – 3 hang squat cleans – 3 squat cleans – Load up:  Squat cleans – 3-3-3

WOD – 10 Min AMRAP
4 squat cleans L3-185/125# L2-155/105# L1-55/35#
12 pull-ups L2-Jumping pull ups L1-Ring rows

Straight into…

15:00 to establish:
1 heavy squat clean

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

Warm Up – 100m row – 5 pushups to down dog – 5 inchworms – 5 kip swings – 10 plank shoulder taps – 10 squats – 10 reverse lunges – Handstand walk:  straight arm shoulder lean – 5 mini kick ups – 5 mini kick ups – 3 higher kick ups – 3 handstand kick ups – 4 handstand shoulder taps – 3 walk to the wall drills – handstand walk practice - :30 row - :30 handstand walk practice - :30 bike

WOD
3:00 max-cal row L2-same L1-same
3:00 max-distance handstand walk L2-max wall kick ups L1-max distance bear crawl
3:00 max-cal bike L2-same L1-same

3:00 rest

3:00 max-cal row L2-same L1-same
3:00 max-distance handstand walk L2-max wall kick ups L1-max distance bear crawl
3:00 max-cal bike L2-same L1-same

– 5 feet of handstand walking is 1 rep.

For Total Reps

Post WOD - 200-meter cooldown walk - 1:00 foam roll t-spine

Warm Up - 1:00 bike, row, or ski - 5 push-ups to downward dog - 10 good mornings - 15 air squats - 200-meter run - 5 deadlift-shrugs - 5 muscle cleans - 5 tall cleans - 5 power cleans - 5 jerks - 5 clean and jerks - 200-meter run - Every 1:00 x 5 sets:  2 lateral burpees over the bar - 2 clean and jerks – Build in load to your first working set

WOD
400m run L2-300m L1-200m
30 lateral burpees over bar L2-20 reps L1-15 reps
20 clean and jerks L3-115/75# L2-95/65# L1-55/35#

For Time (10 Min CAP)

Strength - Back-rack lunge - 4-4-4-4-4+ – Max reps on the last set. (3 min per set)

Post WOD - 1:00 foam roll quad/leg - 1:00 foam roll lats/arm

Warm Up - 1:00 row, slow - 10 PVC pass-throughs (wide grip) - 5 scap pull-ups - 5 elbow-to-instep/side - 10 air squats - 1:00 row, moderate - 10 PVC pass-throughs (moderate grip) - 5 kip swings - 6 alternating Samson stretch lunges - 10 counterbalance plate squats - 1:00 row, fast - 10 PVC pass-throughs (narrow grip) - 10 kip swings - 5 inchworms - 10 air squats – Toes to bar:  5 kips – 3 kips + knees to 90 – 3 knees to armpits – 3 toes to bar – Overhead squats:  3 snatch deadlifts – 3 snatch power pulls – 3 power snatches – 3 overhead squats – Build up:  OHS – 5-5-5 – Mini Round:  150-meter row - 12 toes-to-bars - 12 overhead squats – Choose a toes-to-bar variation that allows for an unbroken set of 12 – Use your workout overhead squat load -

WOD
500-m row L2-450m L1-300m
30 toes-to-bars L2-AHAP L1-Lying T2B
30 overhead squats L3-115/75# L2-95/65# L1-35/25#
500-m row L2-450m L1-300m

For time

Strength – Back Squat – 3-3-3-3-3-3-3 (3 Min per set)

Post WOD - 1:00 banded shoulder stretch/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 shoulder presses (EB) - 10 push presses (EB) - 10 push jerks (EB) - 5 shoulder presses (add wt) - 5 push presses (add wt) - 5 push jerks (add wt) - 3 push jerks (add wt) –

Strength – Push Jerk – 3-3-3-2-2-1-1 (3 Min per set)

WOD
1:00 max-reps box step-ups L3-24/20” L2-20/16” L1-16/12”
1:00 max-calorie bike or row
– Rest 1 Min -

5 Rounds for total reps + cals

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

Warm Up - 3 sets:  5 jumping jacks - 10 steps bear crawl - 5 good mornings - 10 overhead alternating lunges - 15 lateral hop over the barbell - 1 set:  :30 double-unders - 10 push-ups to down dog - 10 clean grip deadlifts - 1 set:  :30 double-unders - 10 handstand push-up negatives - 10 hang muscle cleans - 1 set:  :30 double-unders - 2 wall walks - 10 hang power cleans - 5 strict handstand push-ups - 3 sets:  3 hang power cleans – Build in load –

WOD – 8 Min AMRAP
5 hang power cleans L3-155/105# L2-115/75# L1-45/35#
5 strict handstand push-ups L2-3 handstand negatives L1-5 DB shoulder presses

Rounds + Reps

Strength - Back rack lunge - 6-6-6-6-6+ – Max reps on the last set.

Post WOD - 1:00 banded shoulder stretch/side

Warm Up - 3 sets: 12/9 -calorie row - 10 Romanian deadlifts - 10 alternating Spiderman stretches- :30 hollow hold - 3 sets:  6 deadlifts - 6 box jumps

WOD I – “Christine”
500/400m row
12 deadlifts (bodyweight)
21 box jumps L3-20/18” L2-18/16” L1-16/12”

3 rounds for time (12 Min CAP)

WOD II
1 rope climbs to 15’ L2-1 rope climb AHAP L1-2 Hand over Hand
10 burpees L2-same L1-5 burpees
20 squats L2-same L1-10 squats

5 rounds for time (12 Min CAP)

Post WOD - 1:00 double-forearm stretch - 1:00 couch stretch/leg

Warm Up - 3 sets:  :40 shuttle runs - :20 rest - :40 plate ground-to-overheads - :20 rest - :40 alternating Cossack squats - :20 rest – Shuttle run is 25 ft out 25 ft back – Rack position prep:  1 set:  :20 back rack elbow raise, right arm - :20 back rack elbow raise, left arm - :20 back rack alternating elbow raises - :20 back rack elbow raises, both elbow Squat position drill:  3 sets:  1 front squat initiation + pull elbows up before standing - 1 front squat to above parallel + pull elbows up before standing - 1 front squat below parallel + pull elbows up before standing – Thrusters:  10 full grip front squats – 10 squat stance push presses – 5 thrusters -

Strength WOD – Thrusters - 5-5-3-2-2 (2 Min per set) – Then – 1-1-1-1-1-1-1-1-1-1 (1 min per set)

 -Rest 5 Min-

Max-rep thrusters – Use 60% of the 1-rep-max.

For Total Reps

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

Warm Up - 1 round:  400-meter jog - :30 single-unders - 10 alternating Spiderman stretch + reaches - 10 plank hold to downward dog - 10 up-downs (slow) - 10 alternating Samson lunges - 10 dead bugs - :30 single-single-double-unders (or attempts) - 10 push-ups from the knees - 10 alternating scorpion stretches - 10 air squats - 10 push-ups - 10 sit-ups - :30 jump rope (workout variation) - 200-meter run, faster – Wall Walks:  10 plank shoulder taps – 10 step up wall hold shoulder taps – 5 partial wall walks – 3 wall walks –

Skill Work – You Choose:  50 alternating wall-facing handstand shoulder taps – Or - Handstand walk 150ft

Workout Prep - 20 double-unders - 5 sit-ups - 1 wall walk – Use workout variations.

WOD
120 double-unders L2-50 DUs L1-120 singles
30 sit-ups L2-same L1-20 reps
6 wall walks L2-2 wall walks L1-4 partial wall walks
100 double-unders L2-40 DUs L1-100 singles
25 sit-ups L2-same L1-15 reps
5 wall walks L2-2 wall walks L1-3 partial wall walks
80 double-unders L2-30 DUs L1-80 singles
20 sit-ups L2-same L1-10 reps
4 wall walks L2-1 wall walk L1-2 partial wall walks
60 double-unders L2-20 DUs L1-60 singles
15 sit-ups L2-same L1-10 reps
3 wall walks L2-1 wall walk L1 2 partial wall walks
40 double-unders L2-10 DUs L1-40 singles
10 sit-ups L2-same L1-5 reps
2 wall walks L2-1 wall walk L1-1 partial wall walk

For Time

Post WOD - 2:00 foam roll quads - :30 foam roll calf/side - :30 figure-4 glute foam roll/side

Warm Up - 1 set:  2:00 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 - 8 clean deadlift and shrugs - 6 muscle cleans - 4 front squats - 4 hang squat cleans - 4 squat cleans – Use an empty barbell.

Strength – Clean – 3-3-3 at 70-80% - 2-2-2 at 80-90% 1-1 at 90%+
WOD
21 front squats L3-185/125# L2-135/95# L1-65/35#
200-meter double-dumbbell farmers carry L3-50/35# L2-40/25# L1-30/15#
15 front squats
150-meter double-dumbbell farmers carry
9 front squats
100-meter double-dumbbell farmers carry 

For Time (10 Min CAP)

Post WOD - 200-m walk - :45 scorpion stretch/side

Warm Up - 2 sets:  5 med-ball chest passes with a partner - 6 med-ball lateral passes with a partner (3/side) - 10 alternating box step-ups with a partner - 1 set:  5 med-ball chest passes with a partner - 6 med-ball lateral passes with a partner (3/side) - 10 box jumps - 3 sets:  5 shoulder presses – elbows in front of the bar in the rack - 5 sumo deadlifts – feet just wider than squat stance - 5 jumps in place (on sets 2 and 3 have athletes box jump and step down) - 2 sets:  5 med-ball thrusters - 5 wall-ball shots - 2 sets:  5 push press dip and drive - 5 push presses - 2 sets:  5 sumo deadlifts - 5 sumo deadlift high pulls (pause at the hips on the return) - 2 sets:  5 wall-ball shots - 5 push presses - 5 box jumps - 5 sumo deadlift high pulls – Increase loading, box height, and wall-ball height across each set.

WOD – “Fight Gone Bad”
1:00 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
1:00 sumo deadlift high pulls L3-75/55# L2-65/45# L1-55/35#
1:00 box jumps L3-20/18” L2-18/16” L1-16/12”
1:00 push presses L3-75/55# L2-65/45# L1-55/35#
1:00 row for calories
– Rest 1:00 between rounds –

3 Rounds for Total Reps

Post WOD - 2 sets:  :30 lacrosse ball calf roll/leg - :30 lacrosse ball foot roll/foot

Warm Up - Hip rotations – out and around - Hip rotations – in and out - Heel walks - Toe walks - Outside feet - Inside feet - A skips - B skips - C skips - High knees - Butt kicks – Carioca - Skipping (forward/back/height/length) - Shuttle runs - 3 set:  200-meter run, slow - :30 alternating hamstring scoops –

WOD I

Every 4:00
400-m run

5 sets – Score is slowest effort – Rest with the remaining time.

WOD II

200-meter goblet hold carry – Switch arms as desired

For Time

 Post WOD - :30 foam roll calves/side - :30 foam roll quads/side

Warm Up - 3 sets:  :30 row, bike, or ski - 15 band pull-aparts - 10 scap pull-ups - 5 strict dumbbell presses/arm with a :03 pause at the top – Use a light dumbbell - 1 set:  :30 row, bike, or ski - 10 up-downs - 10 dumbbell deadlifts/arm - :30 row, bike, or ski - 10 burpee (step up on the burpee before jumping over the dumbbell) - 5 dumbbell sumo deadlift high pulls/arm - :30 row, bike, or ski - 10 burpees over the dumbbell - 10 dumbbell snatches/arm (workout loading) -

WOD – Open 24.1
21 dumbbell snatches, arm 1 L3-50/35# L2-40/25# L1-30/15#
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

For Time
– Time cap: 15 minutes

Strength Cycling – Power Snatch – 3 reps – 10 Min EMOM (Light weight touch and go)

Post WOD - 1:00 foam roll upper back - :30 pec stretch/side

Warm Up – 5 Min AMRAP:  10 alternating Spiderman stretches - 5 strict presses (empty bar) - 5 up-downs - 5 push presses (empty bar) - 10 alternating plank reach-throughs – Push jerk:  5 jump and land (no bar) – 5 jump + land + punch (no bar) – 5 PVC push jerks – 5 barbell push jerks – Loading up:  3 sets:  3 shoulder presses - 2 push presses - 1 push jerk – Build to starting shoulder press load –

Strength WOD

Shoulder press:  3-3-3-3-3
Push press:  2-2-2-2-2
Push jerk:  1-1-1-1-1
– Record the heaviest load for each movement -

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

Warm Up - 3 sets:  :30 bike, easy - :20 bike, moderate pace - :10 bike, fast pace - 2 sets:  10 PVC good mornings - 10 leg swings/side (forward and back) - 5 inchworms - 10 leg swings/side (side to side) - 10 alternating Samson stretches – Deadlift build up:  5-5-5 – Mini round:  :30 bike - :30 deadlifts (with working weight) –

WOD
1:00 bike or row for calories
1:00 deadlifts L3-185/125# L2-135/95# L1-95/65#
2:00 rest

5 Rounds

Total Calories + Reps

Strength – Sumo stance good mornings – 10-10-10 (3 min per set)

Post WOD - :30 standing hamstring stretch/leg - 1:00 table-top stretch

Warm Up - 200-meter jog, slow - 5 elbow-to-insteps/side - 20 alternating shoo the turtles - 200-meter run, faster - 20 mountain climbers - 5 burpees - 20 jumping jacks - 10 air squats – 10 kb sumo deadlifts – 10 kb sumo deadlift + shrugs – 10 kb sumo deadlift high pull - 50-meter single-kettlebell carry – Each partner performs 50 meters - 10 kettlebell sumo deadlift high pulls - 50-meter single-kettlebell carry – Partners take turns performing 10 sumo deadlift high pulls and a 50-meter carry –

WOD

AMRAP 20 with a partner:
400-m run L2-300m L1-200m
50 KB sumo deadlift high pulls L3-70/55# L2-55/35# L1-35/15#
400-m single-KB carry L2-300m L1-200m
– Partners run together and break up the other two movements as needed

Rounds + Reps

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

THANKSGIVING DAY PARTNER WOD – 8:30am CLASS ONLY!!!!

BRING A TOYS 4 TOTS TOY!!

WOD
400m Run w/ Ball (200m each) L3- 20/14# L2-16/12# L1-200m @ 14/10#

60 Box Step ups L3-24/20” w/ Ball L2-20/18” w/ball L1-50 @ 18/12” w/ball

60 Abmat sit ups (Ball pass over box) L2-same L1-50 reps

60 S2OH w/ Ball L2-same L1-50 reps

400m Run w/ Ball (200m each) L3- 20/14# L2-16/12# L1-200m @ 14/10#

50 Squat jumps w/ Ball L2-same L1-40 reps

50 Chest Passes (6ft apart) L2-same L1-40 reps

50 Burpees (non-worker holds ball) L2-same L1-40 reps

400m Run w/ Ball (200 each) L3- 20/14# L2-16/12# L1-200m @ 14/10#

40 Goblet Squats w/ Ball L2-same L1-30 reps

40 Overhead lunge steps w/ Ball L2-same L1-30 reps

40 Wall ball shots L2-same L1-30 reps

400m Run w/ Ball (200 each) L3- 20/14# L2-16/12# L1-200m @ 14/10#

For Time

Ball DOES NOT TOUCH the ground once the WOD begins

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 - 2 sets:  5 kettlebell deadlifts - 5 jumping pull-ups - 5 single-arm kettlebell swings/arm - 5 burpees - 2 sets:  3 kettlebell swings - 3 burpee pull-ups – Rest :30 between sets.

WOD

1-2-3-4-5-6-7-8-9-10 reps
Kettlebell swings L3-70/55# L2-55/35# L1-35/15#
Burpee pull-ups (6” from hands) L2-Burpee jumping pull ups L1-Burpee ring rows

For Time (12 Min CAP)

Strength – Bench Press – 1-1-1-1-1-1-1

Post WOD - 200-m cooldown walk - 1:00 foam roll quadriceps - :30 foam roll lats/side

Warm Up - 1 set:  :30 inchworms - :30 push-ups - :30 alternating Cossack squats - :30 shoulder presses – :30 inchworms - :30 push-ups - :30 air squats - :30 push presses – Hold the bar overhead for at least :01 at the top of each rep – Snatch grip:  3 to knee – 3 to mid thigh – 3 power pull – 3 muscle snatch – 3 power snatch – 3 squat snatch (PVC / EB) – Clean grip:  3 power cleans – 3 shoulder press – 3 squat cleans – 3 push presses – 3 cleans (sqt or pwr) – 3 push jerks –

Strength

Snatch – 2-1-1-1-1-1-1 (2:30 per set)

Clean & Jerk – 2-1-1-1-1-1-1 (2:30 per set)

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