Warm Up - 2 sets:  10 Slow squats - 10 Spiderman lunges - 10 Cossack squats (5/leg) - 5 goblet squats - 5 paused goblet squats - Back squat:  3 ¼ squats - 3 ½ squats - 5 pause squats - 5 back squats -

Strength - Back Squat - (5-4-3 (2 Min per set)) 3-3-3-3-3-3-3-3-3-3 ( 2:45 per set)

Post WOD - 1:00 standing pike stretch (feet narrow) - 1:00 standing pike stretch (feet wide)

Warm Up -  jog down/back - tip toe walk - heel walk - walking lunge - side lunge - 10 squat jumps - zig zag jumps - criss cross jumps - 20 sec Samson stretch / side - 20 sec down dog - 20 sec up dog - 20 sec forearm stretch - Clean & Jerk:  10 clean deadlifts - 8 clean pulls - 6 power cleans 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 build up:  2-2-2

Strength - Clean & Jerk - Wave 1:  72% x 3 - 77% x 2 - 82% x 1 - Wave 2:  77% x 3 - 82% x 2 - 84% x 1 - Wave 3:  82% x 2 - 87% x 1 - 92% x 1 - Heavy single x 1 (2 Min per set)

WOD

Every 2 Min
10 deadlifts L3-185/125# L2-135/95# L1-65/45#
Max shuttle runs – 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds -

5 Sets for Total shuttle runs

Post WOD - 2 sets:  1:00 standing leg swings (front and back) - 1:00 sit and reach

Warm Up

2 sets:
5 scap pull-ups
10 kip swings
10 air squats
30 jumping jacks

2 sets:
10 front squats (empty barbell)
2-5 strict pull-ups
30 skier jacks

1 set:
5 front squats (95/135 lb)
4 pull-to-stands
200-meter run

1 set:
5 front squats (125/185 lb)
1 rope climb
200-meter run

2 sets:
3 front squats (155/225 lb)
1 rope climb
100-meter run with a plate
– Rest :30 between sets.

Partner WOD: Share the work / One works at a time
5 front squats L3-225/155# L2-155/105# L1-75/55#
5 rope climbs L2-2 rope climbs L1-5 hand over hand
400-meter run with a plate L3-45/25# L2-35/15# L1-25/10#

5 Rounds for time (30:00 CAP)

Post WOD - 1:00 foam roll quadriceps/leg - 1:00 foam roll hamstrings/leg

Warm Up - 1 set:  :20 lunge steps - 5 inchworms - :20 Samson stretch / side - 10 ring rows - :20 side lunges - 5 inchworms - 10 alternating Cossack squats - 10 challenging ring rows - 3 sets:  :30 wall-facing squats - :30 rest - 1 set:  5 tempo push-ups (:02 down) - 10 push-ups - 5 kips - 3 lever down/knees up - 2 kipping pull up pause at the top - 5 kipping pullups

WOD I
3 pull-ups L2-3 jumping pull ups L1-2 ring rows
6 push-ups L2-worm up L1-4 push up from knees
9 air squats L2-same L1-6 air squats

20 Rounds for Time

WOD II
:10 L-sit holds L2-knees bent L1- hanging knees bent
:20 rest

8 sets

Post WOD - 1:00 down dog to up dog - 1:00 banded shoulder stretch/side

Warm Up - 2 sets:  :40 bike, row, or ski - 10 PVC pass-throughs - 10 PVC overhead squats to above parallel - Power Snatch:  10 snatch deadlift - 8 snatch deadlift + shrugs - 6 snatch high pulls - 5 muscle snatches - 5 hang power snatches - 5 power snatches - 3 sets:  2 power snatches – Build to workout load -

WOD

30:00 bike, row, or ski
– Perform 2 power snatches every 20 calories (you pick the weight)

For total calories

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

Warm Up - 2 sets:  10 alternating Spiderman stretches - 10 banded good mornings - 10 ATY raises (small plates or dumbbells) - 2 sets:  :30 easy pace - :20 moderate pace - :10 fast pace (row, bike, ski) - 2 sets:  :30 band pull-aparts - 5 hand-release push-ups - 10 single-leg toe touches/leg - 5 ring rows - 2 sets:  Single-dumbbell suitcase carry (50 ft) - 3 single-dumbbell push jerks, right arm - 3 single-dumbbell push jerks, left arm – Build to workout load

WOD I - 12 Min AMRAP

100-m single-dumbbell suitcase carry L3-70/60# L2-50/40# L1-30/20#
7 single-dumbbell push jerks, right arm
7 single-dumbbell push jerks, left arm

Rounds + Reps

WOD II
20 box jumps L3-30/24” L2-24/20” L1-16/12”

800m run
20 pull ups

For Time (10 Min CAP)

Post WOD - 30 reach, roll, and lifts

Warm Up - 2 sets:  10 calf raises - 10 plate toe taps - 10 step-ups - 10 drop-and-lands off of the plate - 10 squat jumps - 5 squat jumps (bottom to bottom)  - 1 set:  10 clean deadlifts - 8 clean pulls - 6 power cleans - 5 touch-and-go power cleans from mid-shin - 10 jump and lands (no bar; hands at shoulders) - 8 jump, punch, and lands with arms extended overhead (no bar) - 6 push jerks - 5 clean and jerks - Every 2:00 for 3 sets:  2 clean and jerks – Build in load.

Strength - Clean & Jerk - Wave 1:  70% x 3 - 75% x 2 - 80% x 1 - Wave 2:  75% x 3 - 80% x 2 - 80% x 1 - Wave 3:  80% x 3 - 85% x 2 - 90% x 1

WOD

2 Min running clock

15/12 Cal Bike L2-13/11 cals L1-10/8 cals

8 sets - Slowest time is your score

Post WOD - 1 min pigeon stretch / side

Warm Up - On a 5:00 clock:  :40 easy row - :20 hard row – No rest between changes in pace - 3 sets:  7 plate squats - 7 hanging knee raises - :20 PVC front squat hold - 3 sets:  3 knees-to-elbows - 5 front squats – Build in load to your first working set.

WOD

21-18-15-12-9 L2-18-15-12-9-6 L1-15-12-9-6-3
Knees-to-elbows L2-Knees AHAP L1-Hanging knee raises
Front squats L3-115/75# L2-95/65# L1-45/35#

For Time

Strength - Shoulder Press - 5-5-5-5-5+(set 4 weight)

Post WOD - 1:00 foam roll quads - 1:00 couch stretch/side

Warm Up - P1: 1:00 row P2: slow Alternating Samson stretch - P1:30 row, moderate - P2: Alternating scorpion stretches - 10 synchronized sit-ups - P1: :30 row, fast - P2: Unloaded good mornings - P1: :30 row, fast - P2: Inchworms - KB: 5 KB deadlifts - 5 Russian KB swings - 5 American KB swings -

Partner WOD

For time with a partner:
100-cal row L2-75 cal row L1-50 cal row
50 synchronized sit-ups L2-same L1-30 synchronized sit-ups
100 KB swings L3-55/35 L2-45/25 L1-35/15
50 synchronized sit-ups L2-same L1-30 synchronized sit-ups
100-cal row L2-75 cal row L1-50 cal row
– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.

SCORE: TOTAL TIME

Post WOD - 1:00 couch stretch/side - 1:00 hamstring stretch/side

Warm Up - 2 sets:  :20 band pull-aparts - :20 band pass-throughs - 2 sets:  5 ring rows - 5 push-ups from the knees - :10 ring support hold - 10 scap pull-ups - 1 set:  3 x [1 push-up + 2 shoulder taps] - 3 dumbbell deadlifts/arm - 1 set:  2 push-ups + lift feet onto wall (wall walk initiation) - 3 dumbbell power cleans/arm - 1 set:  2 partial wall walks - 3 dumbbell muscle snatches/arm - 1 set:  1 wall walks - 3 dumbbell power snatches/arm - Muscle up:  3 ring dips - 3 false grip ring rows - 3 muscle up transitions - 3 jumping muscle ups - 5 false grip kip swings - 1 ring muscle up -

WOD

AMRAP 25:
1,000m run L2-800m run L1-600m run
10 ring muscle-ups L2-10 jumping ring muscle ups L1-20 false grip ring rows
10 wall walks L2-10 partial wall walks L1-10 inchworm + pushups
20 DB snatches, right L3-50/35 L2-40/25 L1-30/15
20 DB snatches, left 

Rounds + Reps

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

Warm Up - 200-meter run - :20 high knees - :20 butt kickers - :20 up-downs - :20 plank shoulder taps - :20 mountain climbers - 30 single-unders - 5 scap pull-ups - 5 x 2 single-unders + 1 double-under - 5 inchworm + push-ups - 5 scap pull-ups - 10 double-unders - Pull ups:  5 kip swings+3 lever downs - 5 kipping pullups - 3 C2B pullups - 6 C2B pullups - 5 muscle cleans - 5 front squats - 5 push presses - 5 Thrusters - Thruster build up:  3-3-3

WOD - On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters L3-155/105# L2-115/75# L1-45/35#

Total Thrusters

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

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

Warm Up - 2 sets:  :20 side lunge - 10 unweighted good mornings - :20 hollow rocks - 10 box step-ups - :20 Superman arch-ups - 10 box step-overs - 5 clean deadlifts - 5 deadlifts - 5 clean pulls - 5 power cleans - Deadlift + Power Clean - 3-3-3 - DB Box Step over:  4 DB box step up (light) - 4 DB box step ups (working weight) - Workout weight - 6 unbroken deadlifts - 6 dumbbell box step-ups - 3 unbroken power cleans -

WOD

For time:
22-16-10
Deadlifts L3-205/135# L2-135/95# L1-55/35#
Double-dumbbell box step-ups L3-50/35# 20/20” L2-40/25# 18/18” L1-30/15# 12/12”

Rest 1:00

9-6-3
Power cleans L3-205/135# L2-135/95# L1-55/35#
Double-dumbbell box step-overs L3-50/35# 20/20” L2-40/25# 18/18” L1-30/15# 12/12”

SCORE: TOTAL TIME

Strength - Back Squat - 3-3-3-3-3-3
Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll calves

Warm Up - 200-meter jog, slow - 10 alternating Spiderman stretch + reaches - 10 alternating Samson lunges - Butt kicks - High skip - quick skip - back skip - 200-meter run, faster - Row:  20 sec row (slow pull) - rest 20 sec - 20 sec strong pull pause - rest 20 sec - 20 moderate row - rest 20 sec - 20 sec fast row -

WOD
500-m row L2-450m L1-350m
400-m run L2-300m L1-200m
– Rest 3:00 between rounds.

5 Rounds for total time (35 min CAP)

Post WOD - :30 lacrosse ball roll bottom of foot/side - :30 standing hamstring stretch/side - :30 calf stretch/side

Warm Up - 1 set:   2:00 bike, row, or ski - 20 air squats - 10 broad jumps - 10 good mornings - 1 set:   1:00 bike, row, or ski - 15 med-ball front squats (14/20 lb) - 20 mountain climbers - 10 inchworms + 1 push-up - 1 set:   :30 bike, row, or ski - 15 med-ball push presses to target (14/20 lb) - 10 box step-up overs - 10 up-downs - 1 set:  :30 bike, row, or ski - 10 wall-ball shots - 10 box jump-overs - 10 burpees -

WOD - 12 Min AMRAP
2 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
2 box jump-overs L3-24/20” L2-20/16” L1-16/12”
2 burpees
– After every round add 2 reps to each movement -

Strength
1 clean pull - 1 hang power clean - 1 hang squat clean -all hangs start above the knee-

6 sets (3 Min per set)

2 drop sets:
1 complex at 95% - 1 complex at 90% (of your heaviest complex)

Post WOD - 30 reach, roll, and lifts

Warm Up: 1 set: :20 shuttle runs, slow - :20 butt kickers - :20 up-downs - :20 plank shoulder taps - :20 mountain climbers - 200-meter run, faster – 1 shuttle run is 25 ft out and back - 1 set: 30 single-unders - 5 V-ups - 8 kip swings - 5 x 2 single-unders + 1 double-under - 8 kipping knee raises - 2 sets: 15 double-unders - 5 toes-to-bars - Loading up: 3 sets: 3 clean and jerks – Build to workout load – Rest 1:00 between sets -

Partner WOD
24 double-unders L2-12 double-unders L1-24 single unders
19 toes-to-bars L2-19 toes as high as possible L1-lying toes to bar
2 clean and jerks L3-205/135# L2-155/105# L1-55/35#
400m run L2-300m L1-200m
– Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired; complete the run together

5 Rounds for time

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

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