Warm Up - Row:  :30 Legs only (arms stay straight) - :30 Legs + pull + pause (2 sec) - :30 slow pace row - :30 moderate pace row - Double unders:  3 sets:  :10 high jump singles - rest :20 - :10 double under attempts - rest :20 - then - 10 inchworm pushups - 5 down dog + up dog - 10 alt Samson stretches - Toes to bar:  10 kips - 5 kips + 3 knees to armpits - 3 kips + 3 toes to bar - 5 toes to bar - Mini round:  3 toes-to-bars - 10 double-unders - :30 rest - 10 double-unders - 5-calorie row sprint – Use workout variations -

WOD

Every 3:00 x 8 rounds:

Odd Min:
15 toes-to-bars L2-15 toes AHAP L1-15 lying toes to bar
45 double-unders L2-20 double under/attempts L1-45 single unders

Even Min:
45 double-unders L2-20 double under/attempts L1-45 single unders
15/12 cal row L2-same L1-10/8 cals

Score:  Slowest time for Odd and Even Minutes (2 scores)

WOD II 

100ft single suitcase carry (right arm)

100ft single suitcase carry (left arm)

-Rest 1 min-

3 sets for time

Post WOD - 1:00 foam roll calf/leg - 1:00 quad roll calf/leg

Warm Up - 2 sets:  30 jumping jacks - 10 alternating Spiderman stretches - 10 push-ups to downward dog - 1 set:  1:00 bike, easy - 10 sumo deadlifts - 10 shoulder presses - 1:00 bike, moderate - 10 sumo-deadlift + shrugs - 10 push presses - 2 sets:  1:00 bike, workout pace - 10 sumo deadlift high pulls - 10 push presses – Rest 1:00 between sets. – Build to workout weight -

WOD I

21-15-9-21
Sumo deadlift high pulls L3-95/65# L2-65/45# L1-45/25#
Push presses L3-95/65# L2-65/45# L1-45/25#
Cal Echo bike

For time (15 Min Cap)

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

2 rounds for time

Post WOD - :30 side plank/side - 1:00 foam roll upper back - :30 side plank/side - 1:00 foam roll lats/side - :30 side plank/side

Warm Up - 2:00 bike, row, or ski - 10 alternating single-leg toe touches - 5 inchworms - 10 air squats - 5 pike push-ups from the floor - 5 up-downs - 10 ring rows or strict pull-ups - 10 walking lunges - 200-meter run - 10 burpees - 10 double-dumbbell front rack walking lunges - 5 pull-to-stands - 200-meter run - 10 double-dumbbell front-rack walking lunge - 1 rope climb –

WOD I
800m Run L2-600m L1-400m
75ft Double-dumbbell front-rack walking lunge L3-50/35# L2-35/20# L1-25/10#
3 rope climbs L2-1 rope climb L1-5 hand over hand
400m Run L2-300m L1-200m
75ft Double-dumbbell front-rack walking lunge L3-50/35# L2-35/20# L1-25/10
3 rope climbs L2-1 rope climb L1-5 hand over hand
200m Run L2-same L1-100m
75ft Double-dumbbell front-rack walking lunge L3-50/35# L2-35/20# L1-25/10#
3 rope climbs L2-1 rope climb L1-5 hand over hand

For time (15 Min Cap)

WOD II

8 Min EMOM - 2 dumbbell overhead squats/arm - Rest 1:00 - 8 Min EMOM - 1 dumbbell Turkish get-up/arm

(Pick a weight that allows you to move well and complete movements in 30 sec or less)

Post WOD - 1:00 couch stretch/leg - 1:00 calf stretch/leg

Warm Up - 2 sets:  20 jumping jacks - 10 leg swings/leg - 20 walking lunges - 15 banded side steps (moving right) - 15 banded side steps (moving left) - 100-meter jog - Back Squat Build up:  5-4-3 (4 Min)

Strength I - Back Squat - 3-3-3-3-3-3-3 (Compare to 4/15/25) (3 min per set)

Strength II - 1 clean pull + 1 hang power clean + 1 hang squat clean - 5 sets (2 min per set)

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

Warm Up - 2 rounds:  :15 hollow hold - 15 banded good mornings - 15 band pull-aparts - :15 hollow hold - :15 bar hang - 10 air squats - 16 alternating Spiderman twists - Then - 10 box step ups - 5 box jumps - DB press:  5 single arm strict press / arm - 5 single arm push presses / arm - Build up:  2 rounds:  Single-arm dumbbell suitcase carry, right (50 ft) - Single-arm dumbbell suitcase carry, left (50 ft) - 5 box jumps - 5 single-arm dumbbell push presses, right - 5 single-arm dumbbell push presses, left  – Use intended workout weight on the second round. – Use intended workout height for the box jumps on both rounds.

WOD

AMRAP 20:
100-m DB suitcase carry L3-50/35# L2-35/20# L1-25/25#
20 box jumps L3-24/20” L2-20/16# L1-15 reps @ 16/12#
20 single-arm DB push presses L3-24/20” L2-20/16# L1-15 reps @ 16/12#

Rounds + Reps
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.

Post WOD - 1 set:  1:00 reach, roll, and lifts - 1:00 double-forearm stretch

Warm Up - 3 sets:  7 med-ball front squats - 7 med-ball push presses - 7 wall-ball shots - :30 rest - Then - :30 ring support plus ring dip - 3 false grip ring rows - 3 low ring muscle up transitions - 3 jumping muscle ups - 1 muscle up -

WOD

AMRAP 2:
20 wall-ball shots L3-30/20# L2-20/14# L1-14/10#
Max ring muscle-ups L2-Max jumping muscle ups L1-Ring rows + box dips
– Rest 2:00 between rounds.

5 rounds total muscle ups

Post WOD - 2 sets:  :30 Spiderman stretch/side - :30 Cobra stretch

Warm Up - AMRAP 3:00:  20 mountain climbers - 10 air squats - 10 push-ups -then- 5 lying toes to bar - 10 scap pulls - 10 walking lunge steps - 10 side lunges -

Zercher squat:  5-5-5

WOD - 10 Min EMOM
Min. 1 | 30 sec GHD sit-ups L2-Med ball sit-ups L1-abmat sit-ups
Min. 2 | 30 sec Bar hang L2-20 sec L1-15 sec

Total Sit-ups

Strength - Zercher Squats - 5-5-5-5-5-5-5 (2:30 per set)

https://youtu.be/nwx6Ip7hd3I?si=538wMwOS0yCFK0uc

Post WOD - :30 doorway pec stretch/side - 1:00 table-top stretch

Warm Up - 1 set:  Partner 1 | 1:00 row - Partner 2 | Alternating Spiderman stretches – Switch after partner 1 finishes the row. - Partner 1 | 1:00 row - Partner 2 | 5 elbow-to-insteps/leg –Switch after partner 1 finishes the row - 2 sets per partner: - :10 row, moderate - :10 row, fast - :10 row, sprint – Partners take turns working through sets. – One partner rests while the other works - 2 sets:  7/5 calorie row – Both partners complete 2 sets with only one working at a time. – Non-rowing partner must hold a plank for their partner to row.

Partner WOD
300/225 calorie row L2-250/200 cal row L1-200/150 cal row
– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold with each transition. 

For time

Post WOD - 20 band pull-aparts - 10 banded pass-throughs - 10 banded high pulls - 1 set:  1:00 standing pike stretch (legs narrow) - 1:00 standing pike stretch (legs wide) - 1:00 foam roll upper back

Warm Up - 3:00 run, row, bike, or ski - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set:  5 snatch deadlifts - 5 snatch deadlift and shrugs - 5 muscle snatches - 3 overhead squats - 3 hang squat snatches - 3 squat snatches - Snatch 3-2-1 – Building up in load.

Strength - Snatch - 1-1-1-1-1-1-1 (3 Min per set)

WOD

25-20-15-10-5
Chest-to-bar pull-ups L2-Chin over bar pullups L1-Ring rows
– 10 shuttle runs between rounds L2-8 shuttle runs L1-6 shuttle runs
– 1 shuttle run is 25 ft down and back.

For Time

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

Warm Up - 1:00 easy row - :30 band pull-aparts - :30 push-ups from the knees - 10 scap pull-ups - :30 hard row - :30 band pull-aparts - :30 push-ups - 10 scap pull-ups - 250-meter row - Wall walks:  10 alt. shoulder taps (plank) - 10 wall step up shoulder taps - 1 partial wall walk - 1 wall walk - HSPU:  5 pike pushups (feet on floor) - 15 sec handstand hold - 3 handstand negatives - 3 handstand pushups -

WOD

Handstand walk (100 ft) L2-50ft L1-100ft bear crawl
1,000-m row L2-800m L1-600m
30 handstand push-ups L2-20 hspu 2 inch riser L1-30 HOD Pushups
1,000-m row L2-800m L1-600m
10 wall walks L2-10 partial wall walks - 10 inchworm + pushups
1,000-m row L2-800m L1-600m
For Time

Post WOD - 1:00 lacrosse ball tricep/side - 1:00 lacrosse ball shoulder/side

Warm Up - 2 rounds:  10 mountain climbers - 10 scap pulls - 10 alternating Spiderman twists - 10 air squats - 5 pause wall facing squats - Toes to bar:  5 lying toes to bar - 5 knees to 90 - 5 knees to elbows - 5 toes to bar - Squat clean + Front squats - 3 clean deadlift shrugs - 3 hang power cleans - 3 power cleans - 3 position pause front squats - 5 front squats - 3 squat cleans -

Strength - 1 squat clean + 1 pause front squat + 1 front squat - 5 sets (3 min per set)

WOD

24-18-12
Toes-to-bars L2-AHAP L1-Knees to 90
12-9-6
Front squats L3-205/135# L2-155/105# L1-45/35#

For time (10 Min CAP)

Post WOD - :30 banded shoulder stretch/side - :45 couch stretch/side

Warm Up - 200-meter run - Hip rotations – out and around - Hip rotations – in and out - Heel walks - Toe walks - Outside feet - Inside feet - front skip - side skip - back skip - High knees - Butt kicks - Carioca - Banded:  10 steps banded monster walk, forward - 10 steps banded monster walk, backward - 10 banded sumo-stance good mornings - Double under:  15 sec singles - 15 sec running singles - 15 sec high jump singles - 15 sec double unders - Mini round:  10 double-unders - 100-meter run

WOD
30 double-unders L2-15 double unders L1-15 singles
200-m run L2-same L1-100m run

7 Rounds for Time (15 Min Cap)

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

Post WOD - 1:00 calf foam roll/side - 1:00 quad foam roll/side

Warm Up - 3 sets:  20 jumping jacks - 10 kettlebell deadlifts - Single-arm kettlebell overhead carry/arm (25 ft) - 10 kettlebell bent-over rows - 10 kettlebell goblet squats 1 set:  20 sec push ups plank - 5 HOD pushups (pause at top) - 5 HOD pushups (tempo) - KB snatch:  5 single arm Russian KB swing / arm - 5 single arm swing + pull back / arm - 5 KB snatches / arm - Every 1:30 for 5 sets:  1 single-arm Russian kettlebell swing - 1 single-arm kettlebell swing + pull back - 1 single-arm kettlebell snatch – Perform 1 round of the complex on each arm every 1:30. – Use this time to build up to the appropriate load. – Sets 3-5 should be at or above the intended workout weight - Mini round:  3/3 single-arm kettlebell snatches - 5 hand-release push-ups - 7 air squats

WOD I
12 single-arm KB snatches L3-55/35# L2-35/20# L1-25/10#
15 hand-release push-ups L2-same L1-from knees
30 air squats L2-same L1-20 reps

5 Rounds for Time (15 Min Cap)

WOD II

1 min Max strict pullups

-Rest 1 Min-

5 sets for total reps

Post WOD - 1 set:  1:00 foam roll quads/side - :30 hollow hold - 1:00 foam roll upper back - :30 hollow hold - 1:00 foam roll lats/side - 0:30 hollow hold

Warm Up - 3 sets:  :30 easy row - :30 moderate-to-hard row - 2 sets:  10 alternating scorpion stretches - 10 alternating lying hip crossovers - 5 elbow-to-insteps/leg - 10 good mornings - 1 set:  10 empty bar set up pause deadlifts - Deadlift build up:  5-5-5

Strength - Deadlift - 5-3-3-1-1-1-1

WOD

100m single dumbbell carry L3-50/35# L2-40/25# L1-30/15#

100m single DB overhead carry L3-50/35# L2-40/25# L1-30/15#

4 Rounds for Time

Post WOD - :45 scorpion stretch/side - 1:00 standing pike stretch

Warm Up - 1:00 bike, ski, or row (slow) - 5 inchworm + push-ups - 10 alternating Cossack squats - 1:00 bike, ski, or row (moderate) - 10 alternating Spiderman stretches - 8 counterbalance plate squats - 1:00 bike, ski, or row (fast) - 10 alternating Samson stretch lunges - 6 wall-facing squats - 5 med ball squats - 30 sec wall ball squat hold - 10 wall ball shots -

WOD I - 15 Min EMOM
8 burpees L2-6 reps L1-4 reps
8 wall-ball shots L3-20/14# L2-6 @ 16/12# L1-4 @ 14/10#

AMRAP if you can’t keep up

WOD II

50 GHD L2-35 partial ROM L1-50 Abmat situps

For time

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

Warm Up - 100-meter jog - :30 seconds of skipping - 100-meter jog (a little faster) - :30 seconds of butt kickers - 100-meter run - :30 seconds of high knees - 100-meter run (workout speed) - 3 sets:  10 band pass-throughs - 10 band pull-aparts (hands at chest height and pull to your chest) - 10 band pull-aparts (hands at waist level and pull to your waist) - Ring dips:  5 jumping ring dips - 15 sec ring support hold - 15 sec bottom of ring hold - 5 kipping ring dips - DB step ups:  3 sets:  4 double-dumbbell step-ups – Build to workout weight - Deadlift build up:  5-5-5 – Build to workout weight.

WOD
400-m run L2-300m L1-200m
40 ring dips L2-jumping ring dips L1-foot assisted ring dips
30 deadlifts L3-185/125# L2-155/105# L1-75/55#
20 double-DB step-ups L3-50/35# 20” L2-35/30# 20” L1-no weight 20”
400-m run L2-300m L1-200m

For time (15 Min Cap)

Strength - Push Press - 5-5-5-5-5 (3 min per set)

Post WOD - 1:00 banded shoulder stretch/arm

Warm Up - :20 easy row, bike, or ski - :20 moderate row, bike, or ski - :20 hard row, bike, or ski - 10 alternating Spiderman stretches - 10 PVC good mornings - 100m run - 5 inchworm + push-ups - 10 air squats - 200m run - 5 elbow-to-insteps/leg - 10 PVC front squats - Hang power cleans:  5 clean deadlifts - 5 muscle cleans - tall hang power cleans - hang power cleans - Front squats:  ¼ squat - ½ squat - full squat x 3 - 5 front squats - Build up:  Front squat 5-4-3 - Hang power clean 5-4-3

WOD

20 Min to heaviest
1 rep-max front squat
1 rep-max hang power clean

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

Warm Up - 10 leg swings/leg - :15 Samson stretch/leg - 10 banded lateral steps/direction - 10 PVC pass-throughs - 10 lateral leg swings/leg - 10 alternating Spiderman + twist - 10 banded monster walks/direction - 10 PVC pass-throughs - Every 2:00 for 3 sets:  :45 row - 5 wall-facing squats - 2 sets:  3 pause overhead squats - 3 overhead squats – Build in load to your workout weight - 8 toes-to-bars - 8 overhead squats - 10-cal row - 10-cal row - 8 overhead squats - 8 chest-to-bar pull-ups

WOD I

Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest - 2 minutes of work, 1-minute rest - 2 minutes of work, 1-minute rest - 3 minutes of work

Rounds 1 and 2
15 toes-to-bars L2-10 T2B L1-10 situps
15 overhead squats L3-95/65# L2-10 @ 75/55# L1-10 @ 45/35#
Max-calorie row

Rounds 3 and 4
15-calorie row L2-10 cal row L1-10 cal row
15 overhead squats L2- 10 @ 75/55# L1-10 @ 45/35#
Max chest-to-bar pull-ups L2-pullups L1-ring rows

– Your score is the total number of reps completed.

WOD II
600/500m Bike
:30 rest

10 sets for time

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

Warm Up - 2 sets:  5 plank to downward dog - 10 banded pull-aparts - 5 push-up + look right and look left - 10 banded pass-throughs - 1 set:  20 mountain climbers - 5 hand-release push-ups - 10 box step-ups - 10 up-downs - 10 box jump-overs - 5 hand-release push-ups - 20 jumping jacks - HSPU:  5 pike pushups - :30 handstand hold - 5 hspu negatives - 5 jumping squats (as high as possible) - DB Snatch:  10 alt. DB lowers to above the knee + stand - 10 alt. DB hang sumo deadlift high pulls - 10 alt. DB power snatches - Mini round:  5 box jump-overs - 4 dumbbell snatches - 3 handstand push-ups (workout variations)

WOD - 20 min AMRAP

15 box jump-overs L3-24/20” L2-20/16” L1-12 box step overs 20”
10 dumbbell snatches L3-50/35# L2-40/25# L1-9 reps @ 30/15#
5 handstand push-ups L2-HOD pushups L1-3 HOD pushups

Rounds + Reps

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

Warm Up - 1 set:  :30 single-unders - :10 rest - :20 mountain climbers - :10 rest - 10 air squats, short pause in the bottom - :30 single-unders or alternating-step jump rope - :10 rest - :20 Spiderman and reach - :10 rest - 10 Kang squats - :15 double-unders or attempts - :10 rest - :15 double-unders or attempts - :10 rest - :10 single-leg mountain climbers, right - :05 rest - :10 single-leg mountain climbers, left - :10 rest - 10 single-dumbbell good mornings, slow - DB power cleans:  5 DB deadlifts - 5 DB muscle cleans - 5 power cleans - Build up:  5-5

Partner WOD
800-m run L2-600m L1-400m

then…

10 rounds of:
10 double-DB power cleans L3-50/35# L2-35/20# L1-25/15#
30 double-unders L2-20 double unders / attempts L1-30 singles

then…

800-m run L2-600m L1-400m

– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

For time

Post WOD - 2 rounds:  1:00 calf foam roll/side - 1:00 quad foam roll/side