Warm Up - 1:00 shuttle runs - :30 push-ups from the knees - :30 PVC pass-throughs - :30 walking lunge steps – 2 sets:  5 left-arm dumbbell shoulder presses - 5 left-arm dumbbell push presses - 5 right-arm dumbbell shoulder presses - 5 right-arm dumbbell push presses - :30 Samson stretch/leg - Single-arm dumbbell overhead walking lunges (25 ft/arm) – Use a light dumbbell on set 1 and working weight on set 2 – 10 plank shoulder taps – 10 wall step up shoulder taps – 2 partial wall walks – 2 wall walks – 5 small kips + 5 big kips – 5 lever down – 5 kipping pull ups – 5 burpee pullups - 1 wall walk - Single-arm dumbbell overhead walking lunges 50/35# (Rt) - 3 burpee pull-ups - Single-arm dumbbell overhead walking lunges (Lt) Use different arms for each set of lunges.

WOD
2 wall walks L2-1 wall walk L1-4 wall step ups (partial walk if you can)
25ft Single-arm DB overhead walking lunges L3-50/35# L2-40/25# L1-30/15#
5 burpee pull-ups - – Pull-up bar is 6 in above reach
25ft Single-arm DB overhead walking lunges L3-50/35# L2-40/25# L1-30/15#

10 rounds for time
Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll lats

Warm Up - 200-meter run, slow - 10 leg swings/leg - 10 lateral leg swings/leg - 10 alternating lunges - 10 hamstring scoops/leg - 10 alternating Cossack squats - 10 hamstring kick-ups/leg - 200-meter run, moderate pace - 5 calf raises - 10 alternating plate toe taps - 10 alternating plate step-ups - 5 step-ups + squat landing - 5 plate jumps + step down - 5 plate jumps + squat landing - 400-meter run –6 box step ups – 6 box jumps – Mini round:  1 set:  5 box jumps (highest height) - 200-meter run (fast pace) - 5 box jumps (middle height)

WOD I
15 box jumps L3-30/30” L2-24/24” L1-12/12” (3 stacked 45# plates)
400-m run L2-300m L1-200m
20 box jumps L3-24/24” L2-18/18” L1-6/6” (2 stacked 45# plates)
400-m run L2-300m L1-200m
25 box jumps L3-20/20” L2-16/16” L1-3/3” (1 - 45# plate)
400-m run L2-300m L1-200m

For time

WOD II – Tabata Hollow Rock

20 sec max reps

10 sec rest

8 rounds Total reps

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

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 - 8 snatch deadlift and shrugs - 6 muscle snatches - 5 overhead squats - 4 hang squat snatches - 3 squat snatches - 3 sets:  3 snatches – Build in load -

Strength – Snatch – 1-1-1-1-1-1-1 (3 Min per set)

WOD
:40 strict handstand push-ups - Rest :20 L2-handstand pushups (kipping) L1-strict H.O.D pushups
:40 alternating dumbbell renegade rows - Rest :20 L3-40/25# L2-30/20# L1-25/15#

5 sets for Total Reps

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

Warm Up - 3 sets:  10 alternating scorpion stretches - 10 double-knee tucks in a plank - 10 alternating plank reach-throughs - 1 set:  1:00 row, slow - 10 sit-ups - :30 plank hold - 10 ring rows - 1 set:  1:00 row, moderate - 10 alternating V-ups - 10 jumping pull-ups - 10 hanging knee raises - 2 sets:  :30 row, fast - 5 V-ups - 5 pull-ups - 5 knees-to-elbows

WOD I
2:00 plank hold L2-1:30 plank hold L1-1:00 plank hold
500/400m row L2-450/350m L1-400/300m
30 V-ups L2-20 V-ups L1-20 abmat sit ups
30 pull-ups L2-30 jumping pull-ups L1-20 ring rows
30 knees-to-elbows L2-knees AHAP L1-lying T2B
500/400m row L2-450/350m L1-400/300m
2:00 plank hold L2-1:30 plank hold L1-1:00 plank hold

For Time (16 Min CAP)

WOD II
100ft Goblet carry L3-70/55# L2-55/35# L1-35/15#
10 Russian kettlebell swings L3-70/55# L2-55/35# L1-35/15#
– Rest 1:00 –

5 rounds for time (10 Min CAP)

Post WOD – 2 sets:  :30 cobra stretch - :30 Spiderman stretch, left - :30 Spiderman stretch, right

Warm Up - 3:00 run, row, bike, or ski - 2 sets:  :30 wide-grip banded pull-downs - :30 PVC pass-throughs - :30 PVC shoulder presses - 1 set:  10 handstand shoulder taps (stomach-to-wall) - 5 push-ups to down dog - 10 handstand hip taps (back-to-wall) - 10 shoulder presses - 2:00 handstand walk practice - 2 sets:  Handstand walk (15 ft) - 5 shoulder presses (55/75 lb) - 200-meter jog

WOD
Handstand walk (150 ft) L2-50 Handstand shoulder taps L1-150ft bear crawl
40 shoulder presses L3-75/55# L2-55/35# L1-35/15#
800-meter run L2-600m L1-400m
– Complete handstand walks in 25-ft segments.

For Time

Strength – Deadlift – 3-3-3-3-3-3

Post WOD – 2 Min bar hang (accumulate)

Warm Up - 2:00 row or bike, easy - :20 Samson stretch/leg - 10 alternating plank shoulder taps - 10 wall-facing squats (knees track toes) - 10 unweighted box step-ups - 2:00 row or bike, moderate - 10 reverse lunges - 5 scap pull-ups - 10 wall-facing squats (chest up, heels down) - 10 box step-ups, light dumbbells - 2:00 row or bike, fast - 5 inchworm + push-ups - 5 kip swings - 10 wall-facing squats (depth) - 10 box step-ups, workout weight – Mini round:  10 air squats - 5 toes-to-bars - 4 dumbbell step-ups – Use workout variations.

WOD
100 air squats L2-75 reps L1-40 reps
25 toes-to-bars L2-15 T2B L1-15 hanging knee raises
50 DB step-ups L3-50/35# 20/20” L2-40/25# 16/16” L1-30/15# 12/12”
25 toes-to-bars L2-15 T2B L1-15 hanging knee raises
100 air squats L2-75 reps L1-40 reps
– Use two dumbbells; carry any way.

For Time

Post WOD - 3 sets:  :30 saddle stretch - :30 downward dog stretch

Warm Up - 5:00 row, bike, or ski - :30 couch stretch/leg - :30 jump rope - :30 pigeon pose/leg - :30 jump rope - :30 inchworm walkouts - :30 jump rope - :30 plank hold - :30 jump rope - :30 sit-ups

WOD – “Annie”

50-40-30-20-10  L2-45-35-25-15-10  L1-40-30-20-10-5

Double unders  L2-DUs/Singles L1-Singles

Abmat Sit ups  L2-same  L1-same

For Time

Strength – Push Press – 5-5-5-5-5-5-5 (3 Min per set)

Post WOD - 2 sets:  :30 cobra stretch - :30 Spiderman stretch/side - :30 calf stretch/side

Warm Up - 2 sets:  1:00 row, bike, or ski, easy - :20 hollow hold - :20 Superman hold - 10 kip swings - 1 set:  :40 row, bike, or ski, moderate - 5 strict pull-ups - 10 hand-release push-ups from the knees - 5 kipping pull-ups - 10 dumbbell shoulder presses (light load) - 2 sets:  :30 row, bike, or ski, harder - 1 bar muscle-ups - 5 hand-release push-ups – Rest as needed between sets.

WOD I – 10 Min EMOM
3 bar muscle-ups L2-3 jumping bar muscle-ups L1-3 ring rows + 3 box dips
10 hand-release push-ups L2-10 worm-up push-ups L1-10 knee push-ups

-AMRAP if you can’t keep up-

WOD II

2:30 on the clock: 
500/450m row L2-400/350m L1-300/250m
Max-reps deadlifts L3-185/125# L2-155/105# L1-75/55#
– Rest 1:00 between rounds.

5 rounds for total deadlift reps

Post WOD - 2 sets:  :30 lacrosse ball chest mash/side - :30 doorway pec stretch/side

Warm Up - 1:00 bike, row, or ski - 10 alternating Spiderman stretches - 10 alternating scorpion stretches - 5 push-ups to downward dog - 10 alternating plank reach-throughs - 1 shuttle run - 10 single-arm kettlebell swings/arm (eye level) - 1 shuttle run - 10 kettlebell swings (eye level) - 1 shuttle run - 10 kettlebell swings (full range of motion)

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

WOD – 8 Min AMRAP
24 kettlebell swings L3-55/35# L2-45/25# L1-35/15#
6 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back. 

Rounds + Reps

Post WOD - :45 scorpion stretch/side - :45 table top stretch

Warm Up - 2 sets:  20 Jumping jacks – 10 pushups – 10 sit ups – 10 squats – 10 ring rows / pull ups – 5 inchworms – 10 bear crawl steps – 5 burpees – Clean & Jerk:  5 clean deadlifts - 5 clean shrugs – 5 clean pulls – 5 power cleans – 5 shoulder presses – 5 push jerks – 5 clean & jerks – Build up:  Clean & Jerk – 3-3-3

Strength – Clean & Jerk - 72% x 3 - 77% x 2 - 82% x 1 - 77% x 3 - 82% x 2 - 84% x 1 - 82% x 2 - 87% x 1 - 92% x 1 - Heavy single x 1

WOD
30/24 calorie bike L2-28/22 cals L1-20/14 cals
15 hang power cleans L3-155/105# L2-115/75# L1-55/35#

3 Rounds for Time

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

Partner WOD (Compare to 11/16/24)

Warm Up

3 rounds:
:40 row, bike, or ski each partner
– One partner moves through each one of the stretches from the list while the other works.
Stretches:
1) Alternating toy soldiers, slow
2) Alternating Samson stretch
3) Alternating plank reach throughs

1 round:
:20 plank hold from knees (hands or elbows)
:20 plank hold (hands)
:20 plank hold (elbows)
1 round:
:10 passive bar hang
:10 active bar hang
:10 hollow hold
:20 active bar hang
– Practice holding a hollow body position on the final hang.

1 round each:
8 calories
– Non-working partner holds a plank.
1 round each:
8 calories
– Non-working partner hangs from a bar.

20 Min AMRAP
Max-cal on any machine

From :00-5:00 the non-working partner holds a plank

From 5:00-10:00 non-working partner hangs from a bar.

From 10:00-15:00, the non-working partner holds a plank.

From 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.

Post WOD - 1 set: 200-meter recovery walk - 2 sets: :30 lacrosse ball chest mash/side - :30 doorway pec stretch/side

Warm Up - 2:00 row or ski - 1 set:  10 alternating Spiderman stretches - 5 wall-facing squats - 10 PVC pass-throughs - 5 wall-facing squats - 10 PVC behind the neck snatch grip presses - 5 wall-facing squats - 10 PVC around-the-worlds - 5 snatch deadlifts to mid-thigh - 5 snatch pulls - 5 muscle snatches - 5 overhead squats - 5 hang snatches - 5 snatches - 3 sets:  3 snatches - 3 bar-facing burpees – Build in load.

WOD
2 rounds of:
10 snatches L3-175/125# L2-135/95# L1-75/55#
12 bar-facing burpees

Straight into…

2 rounds of:
10 snatches L3-115/75# L2-95/65# L1-45/35#
12 bar-facing burpees

For Time

Strength – Deadlift – 5-5-5-5-5-5-5 (2:30 per round)

Post WOD - 30 reach, roll, and lift

Warm Up – 30 sec shuttle run - 10 alternating Spiderman stretch + reaches - :30 single-unders - 10 plank hold to downward dog - :30 static pull-up bar hang - 200-meter jog, moderate - 10 alternating Samson lunges - :30 high jump single-unders - 10 dead bugs - 10 scap pull-ups - 30 sec shuttle run - 10 alternating scorpion stretches - :30 jump rope (workout variation) - 10 steps bear crawl - 10 kip swings – T2B:  10 kip swings – 3 kip swings + 3 knees to armpits – 3 kip swings + 1 toes to bar – 3 toes to bar – Mini round:  20 double-unders - 5 toes-to-bars – Use workout variations.

WOD I
100 double-unders L2-50 double unders L1-100 singles
20 toes-to-bars L2-20 knees AHAP L1-10 lying toes to bar
80 double-unders L2-40 double unders L1-80 singles
20 toes-to-bars L2-20 knees AHAP L1-10 lying toes to bar
60 double-unders L2-30 double unders L1-60 singles
20 toes-to-bars L2-20 knees AHAP L1-10 lying toes to bar
40 double-unders L2-20 double unders L1-40 singles
20 toes-to-bars L2-20 knees AHAP L1-10 lying toes to bar
20 double-unders L2-10 double unders L1-20 singles
20 toes-to-bars L2-20 knees AHAP L1-10 lying toes to bar

For Time (12 Min CAP)

WOD II
90 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
30 Over the bar burpees
30 clean and jerks L3-135/95# L2-95/65# L1-55/35#

For Time (15 Min CAP)

Post WOD - 1:00 couch stretch/leg - 1:00 banded shoulder stretch/arm

Warm Up - 2 sets:  :30 easy row - :30 moderate row - :30 easy row - :30 hard row - 10 alternating scorpion stretches - 5 dumbbell shoulder presses - 5 jumping ring dips – Strict ring dips:  :15 ring support hold - :10 botton of ring hold – 5 foot assisted ring dips – 3 strict ring dips – Strict hspu:  5 pushups to down dog – 5 pike pushups – 3 pike pushups - :20 handstand hold (wall) – 3 handstand negatives – 2 min strict hspu practice – Mini round:  200-meter row, sprint - 8 unbroken strict handstand push-ups - 8 unbroken strict ring dips – Use workout variations

WOD
15 strict handstand push-ups L2-10 strict handstand pushups L1-10 pike pushups / strict DB presses
15 strict ring dips L2-10 strict ring dips L3-10 foot assisted dips
1000/800m Row L2-900/700m Row L1-800/600m Row

4 Rounds for Time (28 Min CAP)

Post WOD - 30-50 reps of unweighted A-T-Y drill

Warm Up - 10 calf raises - 10 plate toe taps - 10 step-ups - 10 drop-and-lands off of the plate - 5 step-ups + squat landing/leg - 10 box jumps + step-down (alternating step-down leg) - 5 box jumps + squat landing - 5 box jumps + slow rebound - 5 box jumps - 1 set:  10 clean deadlifts - 8 clean pulls - 6 power cleans - 5 touch-and-go power cleans from mid-shin - 5 jump and lands (no bar; hands at shoulders). - 5 jump, punch, and lands with arms extended overhead (no bar). - 5 push jerks - 5 clean and jerks – Clean & Jerk – 2-2-2-2-2 – Building up in load (2 Min per set) –

Strength – Clean & Jerk -  70% x 3 - 75% x 2 - 80% x 1 (5 Min to complete the 3 sets) - 75% x 3 - 80% x 2 - 80% x 1 (5 Min to complete the 3 sets) - 80% x 3 - 85% x 2 - 90% x 1 (5 Min to complete the 3 sets)

WOD – 10 Min AMRAP
5 shoulder-to-overheads L3-115/75# L2-95/65# L1-45/35#
10 deadlifts
15 box jumps L3-24/20” L2-20/16” L1-16/12”
– Step down from the box.

Rounds + Reps

Post WOD - 1:00 lacrosse ball roll bottom of each foot - 1:00 standing hamstring stretch/side - 1:00 calf stretch/side

Warm Up - 1:00 bike or row, slow - 10 alternating Spiderman stretches - 5 wall-facing squats - 1:00 bike or row, moderate - 10 inchworms - 5 wall-facing squats - 1:00 bike or row, fast - 10 scap pull-ups - 5 wall-facing squats – Pull ups:  5 kip swings +3 lever downs – 5 kipping pull ups – 3 chest to bar pull ups – 5 chest to bar pull ups – 5 scap circles – 5 scap pulls + quarter pull ups – 5 scap circles + kick – 5 butterfly pull ups – Build up:  3 sets:  5 front squats – Start with an empty barbell and build to workout weight.

WOD – 18 Min AMRAP
Odd Min  | 10 chest-to-bar pull-ups L2-10 jumping pull ups L1-10 ring rows
Even Min | 5 front squats L3-245/165# L2-185/125# L1-95/65#

Post WOD - 1:00 foam rolling quads - 1:00 banded hamstring stretch/leg - 30 alternating scorpion stretches

Warm Up

3 sets:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle snatches
10 PVC shoulder presses

1 set:
10 deadlifts
10 med-ball front squats
10 false grip ring rows
10 ring dips, using the feet for assistance as needed
10 power cleans
10 med-ball push press
10 low-ring transitions
10 push jerks
10 wall-ball shots
10 kip swings on the high rings
10 clean and jerks

3 sets:
3 clean and jerks
1-3 muscle-ups

Partner WOD

For time with a partner:
180 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
30 muscle-ups L2-30 jumping muscle ups L1-30 Ring rows + box dips
60 clean and jerks L3-135/95# L2-95/65# L1-55/35#

SCORE: TOTAL TIME

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

Warm Up - 2 sets:  10 row strokes | arms and hips only, legs stay straight - 10 PVC pass-throughs - 10 scap shrugs on rings or pull-up bar - 5 dumbbell swings/arm - 2 sets:  5 kip swings - 5 dumbbell strict presses/arm - 5 kipping knee raises - 5 dumbbell push presses/arm – 30 sec partial T2B – 30 sec T2B – 30 sec multiple T2B – 5 DB Hang shrugs / side – 5 DB hang cleans / side – 5 DB S2OH / side – 5 DB hang clean & jerks / side - 1 round:  3 toes-to-bars - 3 dumbbell clean and jerks/side - 15 strokes on the rower  – Use workout variations.

WOD – 20 Min AMRAP

8 toes-to-bars L2-knees AHAP L1-Lying T2B
10 DB hang clean and jerks L3-50/35# L2-40/25# L1-30/15#
14/12-cal row L2-same L1-same
– Perform 5 clean and jerks with one arm, then 5 with the other.

Post WOD - 2 sets:  :30 child’s pose stretch - :30 saddle stretch

Warm Up - 3 sets:  1:00 bike or row - 10 air squats - 10 PVC good mornings - 10 PVC shoulder presses – Pick up the pace with each bike or row effort – Empty Bar:  10 Deadlifts – 10 shoulder presses – 10 back squats – Back Squat – 5-4-3 –

Strength – Back Squat – 1-1-1-1-1 / Shoulder Press – 1-1-1-1-1 / Deadlift – 1-1-1-1-1 (3 Min Per set)

Post WOD - 1:00 foam roll glute/side - 1:00 figure-4 stretch/side

Warm Up - :10 jumping jacks - :30 underhand tosses - :10 jumping jacks - :30 bounce passes - :10 jumping jacks - :30 chest passes - :10 jumping jacks - :30 side tosses, right - :30 side tosses, left - :10 jumping jacks - :30 overhead throws - :10 jumping jacks - :30 squat + throws – Snatches:  5 snatch DL + shrugs – 5 muscle snatches – 5 hang power snatches – 5 power snatches – 5 cycling reps – 5 back rack presses – 5 partial ohs – 5 ohs – 5 kip swings – 5 knees to armpits – 5 toes to bar – 2 sets:  3 box jump-overs per partner - 5 power snatches per partner - 5 overhead squats per partner - 3 knees-to-elbows per partner

PARTNER WOD   - 20 Min AMRAP
24 box jump-overs L3-24/20” L2-20/16” L1-16/12”
24 power snatches L3-95/65# L2-75/55# L1-45/35#
24 overhead squats (65/95 lb)
24 knees-to-elbows L2-knees to elbows L1-lying toes to bar
24-cal bike
– Step down from the box.

Total Rounds + Reps

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