Warm Up - On a 6:00 clock:  Partner 1 | 8/6 calories - Partner 2 | Alternating plank shoulder taps, hollow hold, active bar hang - 5 lying toes to bar - 5 hanging knee raises - 5 knees to elbows - 5 toes to bar - 3 strict toes to bar -

Partner WOD
60 synchronized AbMat sit-ups L2-50 L1-40 reps
120/80 calories L2-100/60 L1-60/40
60 toes-to-bars L2-50 knees to armpits L1-40 lying toes to bar
80/60 calories L2-60/40 L1-40/20
60 synchronized strict knees-to-elbows L2-50 knees AHAP L1-40 knees to 90
60/40 calories L2-40/20 L1-20/10
– Use any machine for calories.

For time

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

Warm Up - 200-meter jog - 10 leg swings/leg - 10 lateral leg swings/leg - 10 arm swings across - 10 arm swings overhead - 10 torso twists/direction - 10 hand-elevated push-ups - 10 box step-ups - 10 box jumps, step down - 10 box jump-overs - 200-meter run - Power cleans:  5 clean deadlift - 5 clean high pull - 5 muscle cleans - 5 power cleans - 5 shoulder press - 5 push jerks - Build up:  2 sets - 5 power cleans - 5 push jerks - 5 box jump overs

WOD

21-18-15-12-9-6-3
Power cleans L3-115/75# L2-75/55# L1-45/35#
Push jerks
Box jump-overs L3-24/20” L2-20/16” L1-16/12”

FOR TIME

Post WOD - 1:00 banded shoulder stretch/side - 1:00 foam roll calves/side

Warm Up - 2 sets:  :10 zig zag jumps - :10 front to back jumps -  - :10 criss cross jumps - :30 alternating reverse lunges - :30 ring rows - 1 set:  200-meter jog - 10 alternating plank reach-throughs - 5 small kip swings + 5 big kips - 3 strict pull-ups - 1 set:  6 shuttle runs (easy-to-moderate pace) - 3 kipping pull-ups - 10 alternating Samson stretches - 3 chest-to-bar pull-ups - 1 set:  6 shuttle runs (workout pace) - 1 bar muscle-ups

WOD

2:00 running clock:
6 shuttle runs - (1 shuttle run is 25 ft out and back) - L2-same L1-4 shuttle runs
Max bar muscle-ups L2-jumping bar muscle ups - L1-jumping chest to bar pull ups
– Rest 1:00 between rounds -

5 sets for Total Bar Muscle Ups

Strength - Front Squat - 5-5-5-5-5+

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

Warm Up - 2 sets:  :30 jumping jacks - :30 push-ups - :30 alternating single-leg toe touches - :30 feet-elevated shoulder taps - :10 rest 1 set:  10 deadlifts (empty bar) - :20 handstand hold - 1 set:  10 deadlifts (light load) - 5 pike push-ups - 1 set:  10 deadlifts (add weight) - 5 handstand push-ups - Deadlift build up:  5-5-5

WOD I

10-9-8-7-6-5-4-3-2-1
Deadlifts L3-225/155# L2-155/105# L1-95/55#
Handstand push-ups L2-Pike pushup (toes on box) L1-HOD Pushups

For Time (12 Min CAP)

WOD II

Bike, Row, Ski

30 sec Max Calories

-30 sec Rest-

12 sets for Total Calories

Post WOD - 1:00 elbow-to-instep/leg - 1:00 scorpion stretch/side

Warm Up - 1 set:  :45 bike (easy) - 10 alternating scorpion stretches - :45 bike (moderate) - 10 push-ups from the knees - :30 bike (moderate-to-fast) - 10 single-arm dumbbell shoulder presses/arm (light DB) - :30 bike (sprint) - DB snatches:  5 DB deadlifts/arm - 5 DB push presses/arm - 5 DB hang power snatches/arm - 10 alt DB snatches - Suitcase carry:  50ft suitcase carry (Rt) - 50ft suitcase carry (Lt) -

WOD - 20 Min AMRAP
100-m single-DB suitcase carry L3-50/35# L2-40/25# L1-30/15#
20-cal bike L2-15 calorie bike L1-10 calorie bike
30 alternating DB hang snatches L2-same L1-20 reps

Rounds + Reps

WOD II - 5 Min AMRAP

Alternating Turkish Get-ups (you pick the weight)

Total Reps

Post WOD - 2 sets:  :30 double-forearm stretch - 1:00 seated pike stretch

Warm Up: On a 10:00 clock: :30 row, bike, ski, or run - 5 scap pull-ups - 5 kettlebell swings (light) - 5 kip swings - 5 kettlebell strict presses/arm (light) - 5 wall squats - 1 set: 5 pull-ups - 5 squats

Partner WOD - share the work and divide it however you like
1600m run L2-1200m run L1-800m run
30 pull-ups L2-30 jumping pull ups L1-30 ring rows
90 air squats L2-same L1-60 air squats

3 Rounds for Time

Post WOD - 1 set: - 200-m cooldown walk - :45 foam roll quadricep/leg - :45 foam roll glute-med/side

Warm Up - tip toe walk - heel walk - 10 front-to-back leg swings/leg - 10 PVC pass-throughs - 10 PVC good mornings - 10 PVC overhead squats to above parallel
:30 single-unders - Jump Rope:  :20 singles - :10 right single only - :10 left single only - :10 two right, two left singles - :10 running singles - :30 running singles (or 30 reps) - Hang Power Snatch:  PVC hang snatch shrug - hang snatch pull - hang muscle snatch - hang power snatch - Empty bar:  hang muscle snatch - hang power snatch - Build up:  hang power snatch - 5-5-5 -

WOD
3 hang power snatches L3-135/95# L2-95/65# L1-55/35#
30 running step single-unders L2-20 running singles L1-15 running singles or 60 singles

10 Rounds for Time

Strength - Shoulder Press - 1-1-1-1-1-1-1 (2 Min per set)

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

Warm Up - 200-meter row, slow - 10 alternating Spiderman stretch + reaches - 10 inchworms - 5 push-ups from the knees - 10 alternating Samson lunges - 5 push-ups - 10 alternating reverse lunges - 5 push-ups - 10 alternating scorpion stretches - 5 push-ups - 10 air squats - Row progression:  10 strokes legs only (upright torso) - 10 strokes legs + pull (2 sec pause) - 10 strokes (easy) - 10 strokes (moderate) - 10 strokes (hard) -

WOD
L3-500/450m row L2-450/400m row L1-350/300m row
20 push-ups L2-15 reps L1-10 reps
– Rest = Row time x 2 (ex. 1:30 row = 3:00 rest)-

5 rounds, slowest time
Post WOD - :45 lacrosse ball chest mash/side - :45 doorway pec stretch/side

Warm Up - 2 sets:  :10 jumping jacks - :20 alternating reverse lunges - :20 ring rows - :20 burpees - 1 set:  20 mountain climbers - 10 ring push-ups or ring dips - 10 air squats - 10 pull-ups - 5 small kip swings + 5 big kips - 5 front squats - 3 strict ring pull-ups - 5 push presses - 3 kipping ring pull-ups + 3 chest-to-ring pull-ups - 5 thrusters - 1 ring muscle-ups – Use an empty barbell - Build up load:  Thrusters - 3-3-3

WOD I - 9 Min AMRAP
3 thrusters L3-165/110# L2-115/75# L1-45/35#
3 ring muscle-ups L2-1 RMU or 3 C2B pullups L1-3 ring rows + 3 box dips
3 burpees over the bar L2-same L1-same

Rounds + Reps

WOD II
300ft dumbbell farmers carry (you pick the weight)
1:00 sandbag or slam ball bear hug hold (you pick the weight)
– Use two dumbbells for the farmers carry -

4 Rounds for time and load

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

Warm Up - 2 sets:  10 alternating Spiderman stretches - 10 alternating hamstring scoop stretches - 20 banded side steps, right - 20 banded side steps, left - 1 set:  20 criss cross jumps - 20 mountain climbers - 10 box step-ups (lower box) - 10 up-downs - 20 alternating jumping lunges - 10 box jumps (lower box) - 5 burpees - 10 box jumps (workout-height box) - Power cleans:  5 clean deadlifts - 5 clean high pulls - 5 muscle cleans - 5 power cleans - Build to working weight:  Power Cleans 5-5-5

WOD
5 box jumps L3-30/24” L2-24/20” L1-16/12”
3 power cleans L3-185/125# L2-135/95# L1-75/55#

8 Rounds for Time (15 Min CAP)
Strength - Clean & Jerk - 1-1-1-1-1-1-1 (2 min per set)

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

Warm Up - 2 sets:  20 zig zag jumps - 10 banded pull-aparts - 10 push-ups to downward dog - 5 elbow-to-insteps/leg - 10 air squats - 10 reverse lunges - 10 scap pull-ups - Rope climbs - 5 sec rope hang - 3 foot hooks - 1 foot hook + 1 pull - 3 hooks + 3 pulls - 1 rope climb -

WOD
2 rope climbs L3-2 AHAP L1-2 pull to stands
20 walking lunges L2-16 walking lunges L1-10 reverse lunges
20 hollow rocks L2-16 hollow rocks L1-10 leg tucked hollow rocks

7 Rounds for time

Post WOD - 1:00 banded shoulder stretch/side

Warm Up

1 set: 100-meter jog - :20 Samson stretch/leg - 10 ring rows (easy) - 10 air squats - :10 hollow hold - 100-meter run - 10 walking lunge steps - 5 ring rows (harder) - 10 med-ball squats - 10 hollow rocks - 200-meter run - 10 walking lunge steps - 10 ring rows (hardest) or 1-5 strict pull-ups - 10 wall-ball shots - 10 V-ups -

Partner WOD

3 rounds for time with a partner:
400-m run L2-300m L1-200m
30 walking lunges L2-same L1-20 lunge steps
30 pull-ups L2-jumping pull ups L1-ring rows

Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run L2-300m L1-200m
20 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
20 toes-to-bars L2-knees as high as possible L1-lying toes to bar

– Run together; split the remaining work evenly.

SCORE: TOTAL TIME

Post WOD - 1:30 couch stretch/leg

Warm Up - :20 jumping jacks - 5 inchworms - 10 Samson stretch lunges - 10 ring rows - :20 jumping jacks - 5 inchworms - 10 alternating Cossack squats - 10 challenging ring rows - 3 sets:  :30 wall-facing squats - :30 rest - 1 set:  5 push-ups from the knees - 10 push-ups - Pull ups:  5 jumping pull ups - 3 kips + 3 lever downs - 2 kips + 1 pull up - 3 kipping pull ups -

WOD - “Cindy”

20 Min AMRAP
5 pull-ups L2-3 pull ups L1-4 ring rows
10 push-ups L2-6 pushups L1-6 knee pushups
15 air squats L2-9 squats L1-8 squats
Rounds + Reps

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

Warm Up - 20 mountain climbers - 10 Kang squats - 10 Cossack squats - 10 scorpions - 10 leg swings/leg - 10 mountain climbers - 10 Samson stretches - 10 plate counterbalance squats - 10 burpees - 10 deadlifts - 5 sets:  3 deadlifts - :20 jump rope – Build to workout load – Use workout variations -

WOD
21 bar-facing burpees L2-15 bar-facing burpees L1-12 bar-facing burpees
15 deadlifts L3-225/155# L2-185/125# L1-55/35#
90 double-unders L2-45 double-unders L1-90 singles

3 Rounds for time (15 Min CAP)

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

Post WOD - 1:00 pigeon pose/leg

Warm Up - AMRAP 4:  :30 machine of choice - 5 inchworm + push-ups - 5 air squats - 5 up-downs - Presses:  Empty bar - 2 shoulder presses - 2 dip and holds - 2 dip drives - 2 push presses - 2 jump and lands (no bar) - 2 jump + punch and land (no bar) - 2 push jerks - 2 push jerks - Build up:  3 sets - 1 push jerk - 1 split jerk (rt) - 1 split jerk (lt) - 1 jerk (you choose)

Strength - 3 push presses - 2 push jerks - 1 split jerk - 7 Sets to heaviest load (5 min per set)

Post WOD - 1:00 banded shoulder stretch/side

Warm Up -100m run - 10 snatch-grip deadlifts - 100m run - 10 snatch pulls - 200m run - 10 overhead squats - 200m run - 10 hang power snatches - 3 sets:  4 back squats - 3 front squats - 2 overhead squats (2 min per set) -build to working weight -

WOD I
200-meter run L2-same L1-100m run
15 back squats L3-135/95# L2-95/65# L1-45/35#
200-meter run L2-same L1-100m run
12 front squats (L3-135/95# L2-95/65# L1-45/35#
200-meter run L2-same L1-100m run
9 overhead squats L3-135/95# L2-95/65# L1-45/35#

2 Rounds for Time (15 Min CAP)

WOD II

800m Farmers carry 50/35# L2-600m 40/25# L1-400m-30/15#

For Time (15 Min CAP)

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

Warm Up - 1 set:  1:00 row (easy pace) - 10 scorpion stretches (slow) - 10 table tops (slow) - :20 sit and reach (middle) - :20 sit and reach (left leg) - :20 sit and reach (right leg) - :45 row (easy pace) - 10 hanging knee raises - 10 alternating reverse lunges - :30 row (moderate pace) - 5 up-downs - 5 knees-to-armpits -5 up-downs - :30 row (workout pace) - 5 knees to elbows - 5 toes to bar -

WOD
25/20-20/16-15/12-10/8-5/4 L2-same L1-15-12-9-6-3
Calorie row
20-16-12-8-4 L2-16-12-8-4-2 L1-10-8-6-4-2
Toes-to-bars L2-Knees to elbows L1-Lying T2B

For time (10 Min Cap)

Strength - Clean and Jerk - 3 (50%) -2 (55%) -1 (60%) -3 (55%) -2 (60%) -1 (65%) -3 (60%) -2 (65%) -1 (70%)

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

Warm Up - 2 set:  200m jog - 10 sumo-stance good mornings - 10 alternating scorpion stretches - 10 mountain climbers - Row pacing:  4 sets:  15 strokes - rest 30 sec -  (speed up each set)

WOD

Every 3:00
250m row L2-200m L1-150m (should take :45-1:00)
– Rest the remainder of each interval.

10 sets - slowest time

Core work - Accumulate 30 GHD sit ups (break up sets any way you like)

Post WOD - 3 sets:  :30 standing straddle stretch - :30 alternating scorpion stretch

Warm Up - 2 sets:  10 alternating plank shoulder taps - 10 banded pull-aparts - 10 banded pass-throughs - 10 ring rows - 10 scap pull-ups - 3 kips + 1 lever down - 3 lever downs - 1 kipping pull up hold - 2 kipping pull ups hold - 5 kipping pullups - 3 C2B pull ups (rest 1 min) x 3 - Bench - 30 sec lockout - 5 (EB) tempo bench presses (5 sec) (Add) - 5 bench presses touch and go (Add) -

Strength - Bench Press / Chest to Bar Pullups

5 min clock:  5 Bench presses - then - Max C2B pullups L2-Pullups L1-Seated ring pullups

5 sets for Heaviest Load / Max rep set

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

Warm Up - 10 leg swings/leg (across the body) - 10 leg swings/leg (front to back) - 10 alternating Samson stretches - 10 alternating scorpion stretches - 200-meter jog - 10 reverse lunges - 200-meter run - 10 box step-ups - 20 alternating plank shoulder taps - 10 med-ball front squats (facing the target) - 20 mountain climbers
10 med-ball push press (tossing the ball to the target) - 20 tuck jumps- 10 wall-ball shots - 5 box jumps - 5 wall-ball shots – Use workout variations.

WOD - “Kelly”
400-m run L2-300m L1-200m
30 box jumps L3-24/20” L2-20/18” L1-16/12”
30 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
– Step down from the box.

5 Rounds for Time

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