Warm Up - 2 sets:  1:00 row - 10 air squats - 1 set:  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 - Wall ball:  5 med ball squats - 5 pause med ball thrusters - 5 wall ball shots - 8 wall ball shots - Rest 2 min - 10 wall-ball shots - :30 row

WOD

Every 2:00
15 wall-ball shots L3-20/14# L2-12 reps 16/12# L1-6 reps 14/10#
Max-cal row
– Rest 2:00 between rounds.

8 rounds

Total Calories

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

Warm Up - :30 bike (easy pace) - :20 bike (moderate pace) - :10 bike (fast pace) - 5 step back lunges/leg - 5 single-leg toe touches/leg - 5 push-ups to downward dog - :30 bike (easy pace) - :20 bike (moderate pace) - :10 bike (fast pace) - 10 box step-ups - 10 up-downs - :30 bike (easy pace) - :20 bike (moderate pace) - :10 bike (fast pace) - 10 box jumps - 10 burpees – Step down from the box - 3 pull to stands - 5 sec rope hang - 5 rope hanging knee raises - 3 foot lock hold - 3 hanging clamp and pulls - 1 rope climb or skill  every minute (4 min) -

WOD - 18 Min AMRAP
25/20 cal bike L2-20/16 cals L1-16/12 cals
15 box jumps L3-24/20” L2-20/16” L1-16/12”
3 rope climbs L2-1 rope climb L1-4 pull to stands
– 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

Warm Up - 2:00 jog - 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 - 1 set:  Empty bar - 5 snatch deadlifts to mid-thigh - 5 snatch pulls - 5 muscle snatches - 5 overhead squats - 5 hang power snatches - 2 sets:  5 bar-facing burpees - 5 hang power snatches – Build in load. 

WOD
10-9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches L3-115/75# L2-75/55# L1-45/35#

For time

Strength - Close grip bench 10-10 Standard grip bench 10-10 Wide grip bench 10-10

Post WOD - 1:00 banded shoulder stretch/arm

Warm Up - 2 sets:  10 mountain climbers - 5 inchworms - 10 air squats, slow - 5 unweighted sumo stance good mornings - Front rack:  10 front rack elbow raises - 10 back rack elbow raises - 10 sec front rack double elbow raises -

Front squat:  ¼ squat - ½ squat - full squat (5 sets) - Front squat build up:  5-4-3

Strength - Front Squat - 2-2-2-2-2-2-2-2-2-2 (3 min per set)

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

Warm Up - EMOM 8:  Min. 1 | bike, row, ski, or run - Min. 2 | 5 left-arm dumbbell windmills + 5 presses - Min. 3 | 5 right-arm dumbbell windmills + 5 presses - Min. 4 | 10 PVC pass-throughs + 10 PVC front squats - 1 set:  30 jumping jacks - 5 kip swings - 5 kip swings + press down - 5 pull-ups - 5 front squats - 5 push presses - 5 thrusters - 1 set:  1:00 bike, row, ski, or run (moderate to fast pace) - 10 pull-ups - 10 thrusters – Use workout load and variations -

WOD I - “Fran”
21-15-9
Thrusters (65/95 lb)
Pull-ups

For time

WOD II
:30 max strict handstand push-ups
1:00 rest

10 sets for total reps

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

Warm Up - 10 leg swings/leg - 10 lateral leg swings/leg - 10 over-the-fences/leg - 5 consecutive Samson stretch lunges/leg - 10 inchworms - 10 unweighted single-leg deadlifts/leg - 10 alternating reverse lunges - 5 kettlebell deadlifts - 5 Russian kettlebell swings - 10 walking lunges (slow) - 5 Russian kettlebell swings - 5 kettlebell swings - 10 walking lunges (fast) - 8 kettlebell swings - 5 goblet squats (light) - 5 goblet squats (add wt) -5 goblet squats (working weight) - 3 burpees - 4 alt single DB devil presses (light)- 4 alt single DB devil presses (add weight) - 4 alt single DB devil presses (working weight)

Partner WOD
40 walking lunges L2-same L1-20 walking lunges
30 KB swings L3-55/35# L2-45/25# L1-35/15#
20 KB goblet squats L3-55/35# L2-45/25# L1-35/15#
10 single-DB devils presses L3-50/35# L2-40/25# L1-30/15#
– Split work as desired.

5 rounds for time

Post WOD - 2 sets: :45 couch stretch/leg

Warm Up - 2 sets:  10 banded pull-aparts - 5 push-ups to downward dog - 10 banded pass-throughs - 1 set:  200-meter run - 15 jumping jacks - 10 push-ups - 15 jumping jacks - 20 sit-ups - 15 jumping jacks - 10 push-ups - 15 jumping jacks - 200-meter run - Toes to bar:  5 kip swings - 3 lever downs - 5 knees to armpits - 3 toes to bar - Mini round:  200m run - 5 pushups - 5 toes to bar -

WOD

2,400-m run L2-2000m run L1-1600m run

then…
5 rounds:
15 push-ups L2-10 reps worm up L1-10 reps from knees
15 toes-to-bars L2-10 straight leg raises to 90 L1-10 knee raises

For time

WOD II

Max unbroken pullups

-Rest 2 min-

3 sets Total reps

Post WOD - 1 set:  :45 lacrosse ball chest mash/side - :45 doorway pec stretch/side

Warm Up - 2 sets:  2:00 bike, ski, or row - 10 monster walk steps forward - 10 monster walk steps back - 10 Spiderman lunges - 10 Cossack squats (5/leg) - 5 kettlebell good mornings - 5 kettlebell goblet squats - Empty bar:  5 reps ¼ squats - 5 reps ½ squat - 5 reps pause squats - 5 reps tempo squats - Back squat build up:  5-5-5

Strength - Back Squat - 3-3-3-3-3-3-3-3-3-3-3-3 (2 min per set)

Post WOD - 2 sets:  :30 pigeon stretch/leg - :30 frog 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 - 8 snatch deadlift and shrugs - 6 muscle snatches - 4 overhead squats - 4 hang squat snatches - 4 squat snatches - 3 sets:  3 snatches – Build to workout load.

Strength - Wave 1:  50% x 3 - 55% x 2 - 60% x 1 - Wave 2:  55% x 3 - 60% x 2 - 60% x 1 - Wave 3:  60% x 3 - 65% x 2 - 70% x 1

WOD - 12 Min EMOM
Odd Min:  2 rope climbs L2-2 rope climbs AHAP L1-4 Hand over hand
Even Min:  :30 bike, row, or ski

Total Calories

Post WOD - 2:00 saddle stretch - 1:00 double-forearm stretch - 1:00 seated straddle stretch

Warm Up - 3 sets:  :40 easy row - :20 hard row - 1 set:  :30 scorpion stretches/side - :30 elbow-to-instep/leg - :30 hamstring stretch/leg - 10 squat-to-stands - 1 set:  Empty bar:  10 deadlifts - 5 tall power cleans - 5 hang power cleans - 3 sets:  5-calorie row - 4 deadlifts - 3 hang power cleans – Rest 1:00 between sets.

WOD
18/15 calorie row L2-15/12 cals L1-12/10 cals
12 deadlifts L3-155/105# L2-115/75# L1-55/35#
9 hang power cleans

5 Rounds for time (16 Min CAP)

Strength - Close Grip Bench - 10-10-10-10-10 (2 Min CAP)

Post WOD - 1:00 standing pike stretch (legs narrow) - 1:00 standing pike stretch (legs wide) - 1:00 double-forearm stretch

Warm Up - 10 alternating Spiderman twists - 10 push-ups to downward dog - 20 alternating downward dog calf pedals - 1:00 single-under practice - 10 up-downs - 10 pike push-ups from the floor - :30 single-single-double practice - 10 up-downs - 10 empty barbell shoulder presses - 1:00 double-under practice - Air squats - 5 hip initiations - 5 pause squats - 5 air squats - Push press - 3 dip and hold - 3 dip and drive - 8 push presses - Workout prep:  20 double-unders - 10 push presses (empty bar) - 10 air squats - 20 double-unders - 10 push presses - 10 air squats – Use workout load and variations.

WOD
1:00 double-unders L2-same L1-singles
1:00 push presses L3-75/55# L2-65/45# L1-45/25#
1:00 air squats

3 rounds for reps of – No rest between movements.

Strength - Thrusters - 3-3-3-3-3-3-3 (2 Min per set)

Post WOD - 1:00 banded shoulder stretch/arm - 1:00 table-top stretch

Open 25.3 - Warm Up - 10 pulls on the rower - 5 elbow-to-instep/leg - 10 good mornings (empty barbell) - 10 pulls on the rower - 5 snatches - 1 wall walk - 10 pulls on the rower - 5 cleans - 1 wall walk - 10 pulls on the rower - 5 deadlifts - 1 wall walk

WOD - 25.3
5 wall walks L2-5 scaled wall walks L1-5 bear crawls

50-cal. Row L2-same L1-50 strokes on the rower
5 wall walks L2-5 scaled wall walks L1-5 bear crawls
25 deadlifts L3-225/255# L2-135/85# L1-95/75#
5 wall walks L2-5 scaled wall walks L1-5 bear crawls
25 cleans L3-135/85# L2-95/65# L1-65/55#
5 wall walks L2-5 scaled wall walks L1-5 bear crawls
25 snatches L3-95/65# L2-65/45# L1-45/35#
5 wall walks L2-5 scaled wall walks L1-5 bear crawls
50-cal. Row L2-same L1-50 strokes on the rower
For Time (20 min CAP)

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

Warm Up - 200-meter run - AMRAP 6:  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 - 1 set:  200-meter run - 5 double-dumbbell box step-overs – Use 2 dumbbells at workout load.

WOD I

Every 3 Min:
200-m run L2-same L1-100m
12 DB box step-overs L3-35/20# 24/20” L2-10 reps @ 20/15# 20/16” L1-8 reps @ 15/10# 16/12”
– Use two dumbbells. 

7 Rounds

WOD II

25 Strict Pullups L2-25 Banded strict pullups L1-25 Seated ring rows

For Time

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

Warm Up - 200m run - 10 alternating Spiderman stretch + reaches - 10 alternating Samson lunges - :30 change in support drill - :30 falling forward drill - :30 position drill - 200m run - 1 round:  5 push-ups to downward dog - :20 static pull-up bar hang - 5 inchworms - 10 scap pull-ups - 10 steps bear crawl - 10 kip swings - 3 kip swings + knees to armpits - 3 kip swings + 1 toes to bar - 5 toes to bar -

Partner WOD
30 toes-to-bars L2-20 toes AHAP L1-20 knees to 90
400-m run L2-300m L1-200m
– Share the toes-to-bars and run together.

4 Rounds for time

WOD - 10 Min EMOM

10-20 handstand shoulder taps L2-10-20 shoulder taps feet on box L1-10-20 pushup plank shouder taps

Total shouder taps

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

Warm Up - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set:  10 snatch deadlifts - 8 snatch deadlifts to mid-thigh - 6 snatch deadlift and shrugs - 4 muscle snatches - 4 overhead squats - 4 hang squat snatches - 4 squat snatches - 3 sets:   3 snatches – Build to workout load

Strength - Snatch - 75% x 3 - 80% x 2 - 85% x 1 - Wave 2:  80% x 2 - 85% x 2 - 90% x 1 - Wave 3:  85% x 1 - 90% x 1 - 95% x 1
Heavy Single x 1 

WOD
30 Russian kettlebell swings L3-55/35# L2-45/25# L1-35/15#
15 handstand push-ups L2-10 Handstand negatives L1-10 HOD Pushups

3 Rounds for time (10 Min CAP)

Post WOD - 1:00 banded shoulder stretch/arm

Warm Up - 3:00 row, bike, ski, or jog - 15 banded side steps (moving right) - 15 banded side steps (moving left) - 10 alternating reverse lunges - 10 scap pull-ups - 15 banded side steps (moving right) - 15 banded side steps (moving left) - 10 jumping squats - 10 kip swings - 10 front squats (empty barbell) - 10 up-downs - 5 chin-over-bar pull-ups - 2 sets:  5 front squats - 5 chest-to-bar pull-ups

WOD I - 12 Min AMRAP
5 chest-to-bar pull-ups L2-5 pull ups L1-10 jumping pullups
25 double-unders L2-10 double unders L1-25 singles
5 front squats L3-185/125# L2-135/95# L1-75/55#
25 double-unders L2-10 double unders L1-25 singles

Rounds + Reps

WOD II

400m Run L2-300m L1-200m

-Rest 2 min-

4 Rounds for total time

Post WOD - 30 alt reach, roll and lift

Warm up - 2:00 bike (conversation pace) - 10 leg swings/leg (forward and backward) - 10 push-ups to downward dog - 1:00 bike (moderate pace) - :30 mountain climbers - :30 shoulder presses (empty barbell) - 10 jumping squats - :30 bike (fast pace) - :30 jumping jacks - :30 push presses (empty barbell) - 10 walking lunges - :30 push jerks (empty barbell) - 3 sets: - 3 shoulder-to-overheads -

WOD - On a 16:00 clock:

0:00-10:00
Odd Min: Max calorie bike
Even Min: Rest

10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead

Strength - Back Squat - 2-2-2-2-2-2

Post WOD - 1:00 child’s pose stretch - 1:00 lacrosse-ball shoulder mash/side

Warm Up - Partner 1 | :45 single-under - Partner 2 | AMRAP squats - Partner 1 | :45 single-single-double practice - Partner 2 | AMRAP 5 kip swings + 5 push-ups - Partner 1 | :45 double-under practice - Partner 2 | AMRAP 5 front squats + 5 push presses- 10 kip swings - 12 front squats (empty barbell) - 5 kipping pull-ups - 10 push presses - 5 chest-to-bar pull-ups - 8 thrusters - 1 climbing pull-up drill - 6 thrusters - 2:00 bar muscle-up practice - 4 thrusters

WOD - 12 Min CAP
21 pull-ups L2-jumping pullups L1-21 bent over rows
42 double-unders L2-singles L1-jumps
21 thrusters L3-95/65# L2-65/45# L1-45/35#
18 chest-to-bar pull-ups L2-18 pullups L1-jumping pullups
36 double-unders L2-singles L1-jumps
18 thrusters L3-115/75# L2-85/55# L1-thrusters
15 bar muscle-ups L2-C2B L1-jumping C2B
30 double-unders L2-singles L1-jumps
15 thrusters L3-135/85# L2-105/65# L1-thrusters
Time cap: 12 minutes

FOR TIME

Warm Up - 3 sets:  :30 easy pace - :20 moderate pace - :10 fast pace - – Row, ski, or bike. - 2 sets:  5 inchworms - 5 elbow-to-insteps/leg - :15 Samson stretch lunges/leg - :20 plank hold - 2 sets:  :30 sit-ups - 10 calories - 200-meter run – Rest 1:00 between sets. – Use workout choice of machine and variations.

WOD
200-m run L2-same L1-same
40 abmat sit ups L2-30 abmat sit ups L1-20 abmat sit ups
40/32 cals row, bike, or ski L2-35/27 cals L1-20/16 cals
400-m run L2-300m L1-200m
30 sit-ups L2-25 abmat sit ups L1-15 abmat sit ups
30/24 cal row, bike, or ski L2-28/22 cals L1-15/12 cals
800-m run L2-600m L1-400m
20 sit-ups L2-15 abmat sit ups L1-12/10 cals
20/16 cal row, bike, or ski L2-18/12 casl L1-12/10 cals

For time:

Post WOD - 2 sets:  :30 cobra stretch - :30 elbow-to-instep/side

Warm Up - 3 sets:  5 shuttle runs - 5 plank to downward dogs - 10 banded pull-aparts - 5 push-up + plank reach throughs - 10 banded pass-throughs - DB snatch:  Dumbbell deadlift + shrug - Dumbbell high pull - DB power snatches - 2 sets:  5 burpees - 5 alternating dumbbell snatches - 50-meter double-dumbbell farmers carry – Rest 1:00 between sets – Use workout variations.

WOD - 20 Min AMRAP
30 burpees L2-same L1-15 burpees
20 alt DB snatches L3-50/35# L2-40/25# L1-25/10#
100-m double-DB farmers carry L3-50/35# L2-40/25# L1-25/10#

Rounds + reps

Post WOD - :45 foam roll quadricep/leg - :45 foam roll glute-med/side