Warm Up - :30 easy row - :30 moderate row - :30 hard row - 10 alternating Samson stretches - :30 easy row - :30 moderate row - :30 hard row - 10 alternating elbow-to-insteps – 300/250m row – Jump rope:  30 singles – 15 high jump singles – 5 double unders – 20 running singles – 15 double unders – 30 sec max double unders (or 30 reps) –

WOD

1000m/800m row L2-900m/700m row l1-800m/400m row
100 double-unders L2-50 double unders l1-100 singles

3 Rounds for Time

WOD II

50 GHD sit ups L2-50 Med ball sit ups L1-50 abmat sit ups

For Time

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

Warm Up – Banded:  2:00 bike, row, or ski - 10 unweighted single-leg deadlifts - 10 alternating Cossack squats - 10 alternating Samson stretches - 10 monster walk steps, forward - 10 monster walk steps, backwards - 10 banded sumo stance good mornings - 10 banded pull-aparts - 4 sets:  3 deadlifts – Lift every 2:00. – Start light and build up to starting weight.

Strength I – Deadlift – 10-8-8-4-4-4

Strength II – Snatch – 3-2-1-1-1

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

Warm Up - :15 arm circles forward (small) - :15 arm circles forward (large) - :15 arm circles backward (small) - :15 arm circles backward (large) - 10 PVC pass-throughs - 5 PVC around-the-worlds/direction - 5 cobra stretch to downward dogs - 100-meter jog - 10 ring rows - :20 push-ups from the knees - 200-m run - 10 feet-elevated ring rows - :20 hand-release push-ups from the knees - 200-meter run - 10 scap pull-ups - :20 hand-release push-ups – Chest to bar pullups:  8 kip swings – 5 kips + 3 lever downs – 5 kipping pullups – 5 chest to bar pullups – Mini round:  200-meter run - 7 chest-to-bar pull-ups - 8 hand-release push-ups – Use workout variations.

WOD
15 chest-to-bar pull-ups L2-10 pull-ups L1-15 ring rows
25 hand-release push-ups L2-15 reps L1-15 from the knees
400-meter run L2-300m L1-200m

3 Rounds for time (20 Min CAP)

Post WOD - 1:00 banded shoulder stretch/side

Warm Up - 2:00 run, bike, row, or ski - 10 alternating elbow-to-insteps - 10 leg swings/leg (front and back) - 1:00 run, bike, row, or ski - 10 alternating Samson stretch - 10 leg swings/leg (across the body) - 1:00 run, bike, row, or ski - 10 alternating lunges - 10 clean grip deadlifts - 10 clean pulls - :30 run, bike, row, or ski - 1:00 alternating single-leg squats - 10 power cleans (empty barbell) – Power cleans – 5-5-5 – Build to workout weight. 

WOD – 10 MIN AMRAP
20 alternating single-leg squats L2-assisted single-leg squats L1-reverse lunges
10 power cleans L3-185/125# L2-135/95# L1-55/35#

Rounds + reps

Strength – Back Squat – 4-4-4-4-4-4-4

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

Warm Up - 20 jumping jacks - 5 synchronized inchworms - 20 jumping jacks - 5 synchronized push-ups
10 ring rows - 5 synchronized up-downs - 10 kip swings - 5 synchronized burpees - 10 hanging knee raises - 5 synchronized burpees - Rope climb: 1 pull-to-stand - 2 foot hooks - 1 foot hook + 1 pull + re-establish foot hook - 1 rope climb - Wall walks: 10 alternating plank shoulder taps - 10 alternating feet-on-wall shoulder taps - 1 partial wall walk - 1 wall walk - Muscle up: :15 ring support hold - 5 kneeling false grip ring rows - 3 kneeling muscle-up transitions - 1 ring muscle-ups

Partner WOD -share the work - only one works at a time-
20 synchronized burpees
20 rope climbs to 15ft. L2-14 to as high as possible L1-20 pull to stands
20 synchronized burpees
20 wall walks L2-15 wall walks L1-20 inchworms
20 synchronized burpees
20 muscle-ups L2-15 jumping muscle ups L1-20 ring rows + 20 box dips
– Share the rope climbs, wall walks, and muscle-ups as needed.
For time

Post WOD - Accumulate: 30 reach, roll, and lift

Warm Up - 3:00 row, bike, or ski - 5 hang snatch grip deadlift shrugs - 5 shoulder presses - 5 sumo deadlifts - 5 air squats - 10 hang muscle snatches - 5 dip drive (bar in front rack) - 5 sumo deadlift + shrugs - 5 front squats – Add weight:  2 sets - 5 hang power snatches - 5 push presses - 5 sumo deadlift high pulls - 5 front squats

WOD I
50 hang power snatches L3-95/65# L2-65/45# L1-35/25#
50 push presses
50 sumo deadlift high pulls
50 front squats

For Time

WOD II

25 GHD sit-ups L2-Med ball straight leg abmat sit-ups L1-15 straight leg abmat sit-ups
:30 rest

8 sets for time                                                                  

Post WOD - 1:00 scorpion stretch/side - 1:00 child’s pose stretch

Warm Up - 10 alternating Spiderman stretches - 10 alternating hamstring scoop stretches - 20 banded side steps, right - 20 banded side steps, left - 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 – Karaoke - Skipping (forward/back/height/length) - Shuttle runs - 1 set:  10 ring rows - 10 kettlebell deadlifts - 5 ring rows (more challenging) - 5 single-arm Russian kettlebell swings/arm - 2 sets:  5 strict pull-ups - 10 Russian kettlebell swings - 100-meter jog
WOD
25 strict pull-ups L2-10 strict pull ups L1-25 ring rows
50 Russian KB swings L3-70/55# L2-55/35# L1-25/15#
800-meter run L2-600m L1-400m

For time (12 Min Cap)

Strength - Clean Complex - 1 clean grip deadlift - 1 clean pull - 1 power clean - 1 front squat – 7 sets (2:30 each set)

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

Warm Up - 1 set:  5:00 slow run, bike, row, or ski - 3 sets:  10 PVC pass throughs - 10 PVC good mornings - 10 PVC muscle snatches - 10 PVC shoulder presses - 1 set:  10 deadlifts (empty barbell) 8 clean pulls - 6 muscle cleans – 5 front squats - 5 push jerks - 3 sets:  5 clean and jerks

WOD I – “Grace”

30 Clean & Jerks 135/95# L2-95/65# L1-45/35#

For Time

WOD II
400m run L2-300m L1-200m
30 box jump-overs L3-24/20” L2-20/16” L1-16/12”
400m L2-300m L1-200m
30 toes-to-bars L2-30 K290 L1-30 lying toes to bar
400m L2-300m L1-200m
30 double-dumbbell thrusters L3-35/20# L2-25/15# L1-20/10#

For time

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

Warm Up - 2 sets:  5 planks to downward dog - 10 banded pull-aparts - 10 banded pass-throughs - 2 sets:  10 alternating Spiderman stretches - 10 alternating toy soldiers - 10 alternating plank reach-throughs - 2 sets:  :40 air squats - :20 rest - :40 sit-ups - :20 rest – PVC:  Snatch grip -  5 back rack presses – 3 hang dip shrug – 3 hang dip power pull – 3 hang muscle snatch – 3 overhead squats – Snatch complex:  1 snatch grip deadlift - 1 snatch pull - 1 snatch - 1 overhead squat (1 round PVC / 1 round empty bar) –

Strength – Snatch Complex - 1 snatch grip deadlift - 1 snatch pull - 1 snatch - 1 overhead squat – 7 sets (3 min each set)

WOD
100 AbMat sit-ups L2-same L1-60 abmat sit-ups
50 overhead squats L3-155/105# L2-115/75# L1-25 @ 45/35#

For time (10 Min CAP)

Post WOD - 2 sets:  :30 cobra stretch - :30 banded shoulder stretch/side

Warm Up - 2 sets:  10 alternating Samson stretch lunges - 10 PVC overhead squats (weight in heels) - 10 strict sit-ups (minimal arm movement) - 10 good mornings (neutral spine) - 10 strict pull-ups (full range of motion) - 10 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 bend. - 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 - 1:00 rest

WOD

2000m Row L2-1500m row L1-1000m row

For Time (10 Min Cap)

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

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

Warm Up - 1 set: 1:00 row - 10 burpees - 10 hang muscle cleans - 10 good mornings - 10 shoulder presses - 1:00 row - 10 burpees - 10 hang muscle cleans - 10 good mornings - 10 push presses

Build Up: 1 set: 5 push presses (add weight) - 5 push presses (workout weight)

Mini round: 1 set:
10/8 calorie row
6 lateral burpees over the bar
6 push presses

Partner WOD - Alternate movements in each round -
10 push presses L3-95/65# L2-75/55# L1-45/35#
12 lateral burpees over the bar L2-same L1-8 lateral burpee bar step-overs
25/20 calorie row L2-20/15 calorie row L1-15/12 calorie row

8 Rounds for Time

SCORE: TOTAL TIME

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 - 10 alternating reverse lunges - 10 step-ups - :30 mountain climbers - 10 unweighted good mornings - 10 walking lunges - 10 box jumps - :30 up-downs – Hang squat cleans:  Empty bar – 5 hang dip shrugs – 5 hang power pulls – 5 hang muscle snatch – 5 power snatch + OHS – 5 squat snatches - Load up – Squat snatch – 5-5-3-3 (2 Min per set)

WOD

Every 2:00 for 10 rounds for load:
10 box jumps L3-24/20” L2-7@20/16” L1-7@16/12”
3 hang squat cleans (work to heaviest load)
– Step down from the box.

Post WOD - 2:00 seated pike stretch (feet wide)

Warm Up - 3 rounds:  1:00 row - 5 inchworms + push-ups - :30 mountain climbers - 10 scap pull-ups – Bar muscle up:  6 kips – 3 kips + 3 lever downs – 3 kipping pull ups – 3 chest to bar pullups – 3 sets of climbing pullup drill – 2 sets 1-3 bar muscle ups - 2 sets:  1 bar muscle-up - 100-meter row - :15 rest – Use workout variations.

WOD I

7-6-5-4-3-2-1
Bar muscle-ups L2-jumping bar muscle-ups L1-Ring rows + Box dips
– Row 150 m after each round.

For time (15 min cap)

WOD II

20 GHD sit ups L2-Med ball sit ups L1-straight leg sit ups

-Rest 30 sec-

5 rounds for time

Post WOD - 2 sets:  :30 double-forearm stretch - :30 table-top stretch

Warm Up – Partner Med Ball:  10 back-to-back twist passes - 10 granny tosses - 10 chest passes - 10 side tosses, right - 10 side tosses, left - 10 roll passes - 10 squat throws – WOD prep:  3 sets:  :30 bike (moderate pace) - :30 object hold

Partner WOD

300-cal bike L2-250 calories L1-200 calories
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack. 

- Working partner can only accumulate calories while object is being held.

Total Time

Post WOD – Accumulate 100 banded pull aparts – 1:30 couch stretch/side

Warm Up - 2 sets:  200-meter jog - 5 inchworm + push-ups - 10 banded pass-throughs - 15 banded pull-aparts - 1 set:  :30 jump rope - 10 kettlebell Romanian deadlifts (light) - 10 Kang squats - :30 jump rope - 10 kettlebell swings (light) - 10 air squats - :30 jump rope - 10 kettlebell swings (workout weight) - 10 walking lunges -

WOD

4 Min AMRAP
15 kettlebell swings L3-55/35# L2-45/25# L1-35/15#
30 double-unders L2-DUs / attempts L1-30 high jump singles

3 rounds

Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs –

3 sets for total walking lunge steps

Strength – 10 Min EMOM
Power Snatches (touch / go)

3-3-3-3-3-3-3-3-3-3

Post WOD - :45 calf stretch/leg - :45 standing quad stretch/leg

Warm Up - 3 sets:  20 jumping jacks - 10 leg swings/leg - 20 walking lunges - 100-meter jog - 10 PVC pass-throughs – Front Squats:  5-4-3
– Build in load.

Strength – Front Squats – 3-3-3-3-3-3 (3 Min per set)

WOD
400m run L2-300m L1-200m
400/350m row L2-300/250m L1-200/250m
– Rest 2:00 between sets – (Each round of work should be no more than 4:30)

3 sets for total time

Post WOD - 1:00 frog stretch - 1:00 seated straddle stretch - 1:00 seated butterfly stretch

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
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 -

Total Time

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

Warm Up - 2 sets:  1:00 bike, row, ski, or run - 10 staggered-stance good mornings/leg - 10 leg swings/leg (front and back) - 10 alternating Cossack squats - 1 set:
10 deadlifts (35/45 lb) - 5 deadlifts (add 10-45 lb to each side) - 5 deadlifts (add 10-45 lb to each side) - 5 deadlifts (add 10-45 lb to each side) – Your next weight should be your starting weight.

Strength – Deadlift – 10-8-8-6-6 (3 min per set)

WOD
3 power cleans L3-165/115# L2-115/85# L1-65/45#
15 wall-ball shots L3-20/14# L2-16/12# L1-14/10#

10 rounds for time

Post WOD - 1:00 pigeon pose/leg

Warm Up - 2 sets:  10 Samson stretch lunges - 10 PVC overhead squats - 10 PVC good mornings – 10 PVC pass throughs - 10 hollow rocks - 10 push-ups - 10 ring rows or 5 strict pull-ups – bear crawl – crabwalk – inchworm - 2 sets:  1 shuttle run (10 ft) - 1 shuttle run (20 ft) - 1 shuttle run (30 ft) - 5 burpees – Rest 1:00 between sets.

WOD

Every 3:00
:45 to complete:
1 shuttle run (10 ft) L2-same L1-same
1 shuttle run (20 ft) L2-same L1-same
1 shuttle run (30 ft) L2-same
Max-reps burpees
– Rest the remaining 2:15. 

7 sets for total burpees

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

Warm Up - 2:00 bike - 10 Kang squats - 10 push-ups to downward dog - 10 good mornings (empty barbell) - 1:00 bike - 15 kettlebell deadlifts (53/70 lb) - 20 mountain climbers - 10 alternating walking lunges - :30 bike - 10 Russian kettlebell swings (53/70 lb) - 10 up-downs - 10 barbell overhead walking lunges (35/45 lb) - 5 barbell overhead walking lunges - 7 kettlebell swings (53/70 lb) - :30 bike (fast pace)

WOD I - 7 Min AMRAP
5 overhead walking lunges L3-115/75# L2-95/65# L1-45/25#
7 kettlebell swings L3-70/55# L2-55/35# L1-35/15#
9/7 calorie air bike

Rounds + Reps

WOD II
300-meter run – Rest :30
200-meter run – Rest 1:00
100-meter run – Rest 1:30

3 Rounds for Time

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