Warm Up - 2 sets:  1:00 bike, ski, or row - :30 air squats - :20 rest - :30 up-downs - :20 rest - :30 bottom of squat hold - :20 rest - :30 burpees - :20 rest - Back squat:  5 ¼ squats - 5 ½ squats - 5 pause squats - 5 back squats -

Strength - Back Squats - 10-10-10-10-10-10-10 (4 Min per set)

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

Warm Up - 10 strokes on rower (legs only) - 10 strokes (legs + pull + pause) - 10 strokes (smooth transition) - 10 strokes (workout pace) - Shoulder to overhead:  Empty bar - 5 shoulder presses - 8 push presses - 10 push jerks - Build up to working weight: (From floor) - 5-5-5-5

WOD

500/400m row L2-same L1-400/300m
10 shoulder-to-overheads L3-185/125# L2-115/75# L1-45/35# (from floor)

4 rounds for time (15 Min CAP)

Strength - Snatch - 3-3-2-2-1-1 (2:30 per set)

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

Warm Up - 1:00 row, easy - 10 alternating scorpion stretches - :30 plank hold - 1:00 row, moderate - 10 air squats - 5 scap pull-ups - :30 row, faster - 10 lunges - :30 mountain climbers - :30 row, fastest - 10 front-rack lunges - 5 scap pull-ups - :30 rest - Power clean + Front rack lunges:  3 clean deadlifts - 6 muscle cleans - 6 tall power cleans - 3 hang power cleans - 4 alt. front rack lunges - 4 alt. front rack lunges (add weight) - Every 2:00 for 5 sets:  1 power clean - 1 front rack lunge, right leg - 1 front rack lunge, left leg – Build in load as mechanics allow.

WOD - 10 Min AMRAP
10 alternating front-rack lunges L3-135/95# L2-95/65# L1-45/35#
10 bar-facing burpees L2-same L1-same
10 chest-to-bar pull-ups L2-chin over bar L1-ring rows

Rounds + Reps

Strength - Front Squat - 3-3-3-3-3 (3 Min per set)

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 alternating hamstring scoop stretches - 20 banded side steps (right) - 20 banded side steps (left) - 2 sets:  :30 jumping jacks - :30 push-ups - :30 alternating single-leg toe touches - :30 feet elevated shoulder taps – Rest :10 between sets - Handstand pushups:  10 pike pushups (floor) - :20 handstand hold - :20 headstand hold - 3 handstand pushups -  Deadlift:  10 (empty bar) - 9 (add weight) - 8 add weight) -

WOD I - “Diane”
21-15-9
Deadlifts L3-225/155# L2-185/125# L1-75/55#
Handstand push-ups L2-Pike HSPU L1-DB shoulder press 25/20#

For time

WOD II

3 Min Calories: Bike or Row

-Rest 1 Min-

5 Sets Total Calories

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

Warm Up - 2 sets:  2:00 bike, row, or ski - 10 unweighted single-leg deadlifts - 10 alternating Cossack squats - 10 alternating Samson stretches - 2 sets:  10 banded monster walk steps, forward - 10 banded monster walk steps, backwards - 10 banded sumo stance good mornings - 10 banded pull-aparts - Deadlifts (empty bar):  5 deadlift to knee - 5 deadlift to mid thigh - 5 deadlifts -

Strength - Deadlift - 3-3-3-3-3-3-3-3-3-3 (3 min per set)

-Reset/Re-grip for each rep-  DO NOT DROP ANY REPS!

Post WOD - 1:00 pigeon pose/leg - :30 standing hamstring stretch/side

Warm Up - 2 sets:  :30 up-downs - :30 supine banded pull-aparts (external rotations) - :30 alternating plank shoulder taps - :30 push-ups from the knees - 2 sets:  5 inchworms - 10 unweighted good mornings - 5 burpees - 10 alternating lunges - 5 hang muscle cleans - Ring dips:  :10 ring support hold - :10 bottom ring support hold - 5 jumping ring dip negatives - 5 ring dips - Power cleans:  5 clean deadlifts - 5 clean high pulls - 5 power cleans - Build up:  Power Cleans 5-5-5 (unbroken)

WOD - “Elizabeth”

21-15-9
Cleans L3-135/95# L2-95/65# L1-45/35#
Ring dips L2-Jumping ring dips L1-HOD Pushups

For Time (12 Min CAP)

Strength - Front Squat - 4-4-4-4-4 (3 Min per set)

Post WOD - 1:00 banded shoulder stretch/side - 1:00 couch stretch/side

Warm Up - 2 sets:  10 steps banded monster walk forward - 10 steps banded monster walk backward - 10 sumo stance good mornings - 10 slow air squats - 10 hip bridges - 2 set:  :20 jumping jacks - :10 rest - :20 mountain climbers - :10 rest - :20 hollow hold - :10 rest - 1 set:  150-meter row - 10 AbMat sit-ups -30 double-unders – Use workout variations.

WOD

Meter Row - 500-400-300-200-100 L2-450-350-250-100 L1-400-300-200-100
AbMat sit-ups - 50-40-30-20-10 L2-35-30-25-20-15 L1-30-25-20-15-10
Double-unders - 50-40-30-20-10 L2-35-30-25-20 L1-50-40-30-20-10 singles

For total time (15 Min CAP)

Strength - Snatch - 3-3-3-2-2-1 (2:30 per set)

Post WOD - :30 cobra stretch - 1:00 forearm/wrist stretch

Warm Up -:45 bike - 10 PVC pass-throughs - :30 plank hold - :45 bike - 10 PVC good mornings - :30 single-kettlebell goblet hold (light) - :45 bike - 10 inchworms - :30 single-kettlebell goblet hold (workout weight) - KB swings:  10 KB Deadlift - 8 Russian KB swings - 6 Russian KB Swings -

WOD

Every 5 Min
:30 single-KB goblet hold L3-70/55# L2-55/35# L1-35/20#
20/15 calorie bike L2-15/10 cals L1-10/7 cals
10 Russian KB swings L3-70/55# L2-55/35# L1-35/20#

5 rounds - Score is the slowest round

Post WOD - :30 pigeon stretch/side - 1:00 straddle stretch

Warm Up – 1 Min Bike – Walking Lunge – Side Lunge – Goose Step – 10 Squats – 5 Down/Up/Child – 10 Pushups – 10 Sit ups – 10 Pull ups – Zig Zag Jumps – Criss Cross Jumps – 200m Run – 2 Min Calf Stretch – 2 Min Couch Stretch –

WOD - Memorial Day Murph -

9am Class ONLY TODAY!!!

Rxd is with a 20/14# Vest

L3 is without a vest

You can also get a partner and treat this as a partner WOD.

1 Mile Run L2-1200m L1-800m

100 Pull ups L2-75 Pull ups L1-50 Ring Rows

200 Pushups L2-150 Pushups L1-75 Pushups

300 Squats L2-225 Squats L1-150 Squats

1 Mile Run L2-1200m L1-800m

For Time

Post WOD - Burgers and Hot Dogs

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