Warm Up - 1 set: 10 leg swings/leg - 10 alternating Samson stretch lunges - 10 unweighted good mornings - 5 single-arm DB power cleans/arm - 10 lateral leg swings/leg - 5 single-leg step-ups/leg (hands on head) - 5 DB deadlifts - 5 DB power cleans - 6 single-DB box step-ups - 6 double-DB box step-ups - 3 DB hang power cleans - 3 DB hang squat cleans - 3 DB squat cleans -

Partner WOD - 20 Min AMRAP
8 DB step-ups L3-50/35# 20” L2-35/20# 16” L1-20/15# 12”
8 DB squat cleans
– One partner completes a round, while the other rests; switch.
– Use two DBs for both movements.

Total Rounds + Reps

Post WOD - 2 sets: :30 pigeon stretch/leg - :30 cat-cow - :30 standing pike stretch

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:  Banded - 10 monster walk steps, forward - 10 monster walk steps, backward - 10 banded sumo stance good mornings - 10 banded pull-aparts - Empty bar:  2 sets:  3 Deadlift to knee + 3 Deadlift to mid-thigh + 3 Deadlifts - Build up:  5-5-5 (6 Min)

Strength - Deadlift - 5-5-5-5-5-5-5 (3 Min per set)

Post WOD - 1:00 alternating scorpion stretch - 1:00 standing hamstring stretch/side

Warm Up - 1:00 row - :30 inchworms - 1:00 row - :30 up-downs - 1:00 row - :30 burpees - Empty Bar:  5 hang muscle cleans - 5 front squats - 5 hang power cleans - 5 hang squt cleans - 5 power cleans - Build up:  1 power clean + 2 hang squat cleans - Mini round:  100m row - 3 hang squat cleans - 3 burpees - use workout variations -

WOD

250m row L2-200m L1-150m
12 hang squat cleans L3-95/65# L2-75/55# L1-45/35#
12 burpees L2-same L1-10 burpees

6 rounds for time (25 Min Cap)

Post WOD - 3 sets:  :30 standing straddle stretch - :30 couch stretch/side

Warm Up - 2 sets:  :30 row, bike, or ski - 15 band pull-aparts - 10 jumping pull-ups - 10 alternating reverse lunges - 1 set:  3 wall walks with a :03 hold at the top - 10 push-ups - :30 handstand hold - 10 ring rows - 10 piked push-ups - 10 kip swings - :20 hollow hold - 5 pull-ups - 5 handstand push-ups - 2 sets:  :20 row, bike, or ski - 2 pull-ups - 2 handstand push-ups– Rest 1:00 between sets – Use workout variations -

WOD I

10-9-8-7-6-5-4-3-2-1
Pull-ups L2-Jumping pullups L1-Ring rows
Handstand push-ups L2-Piked/Toes on box HSPU L1-H.O.D. pushups

For Time (12 Min CAP)

WOD II
100ft Farmers carry (You pick the weight)
25 GHD sit-ups L2-Med ball Abmat sit-ups L1-Abmat sit-ups
– Rest 1:00 between sets.

4 sets for Total time

Post WOD - 2 sets:  1:00 foam roll upper back - :30 downward dog

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 - 5 sets:  :30 bike - :30 rest - Kettlebell swings:  5 KB deadlifts - 5 Russian KB swings - 5 American KB swings - 5 American KB swings (wk wt) -

WOD

60 KB swings L3-55/35# L2-50 reps @45/25# L1-40 reps @ 35/15#
30/25 calorie bike L2-25/20 cals L1-20/15 cals
60 KB swings L3-55/35# L2-50 reps @45/25# L1-40 reps @ 35/15#

For time (8 min cap)

Strength - Clean (Sqt or Pwr) - 3-3-2-2-1-1-1 (quick reset)

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

Warm Up - 200-meter run, slow - 10 PVC pass-throughs - 10 PVC good mornings - 10 PVC hang muscle snatches - 10 alternating Spiderman stretches - 10 counterbalance plate squats - 10 PVC pass-throughs - 10 PVC good mornings - 10 PVC muscle snatches - 10 alternating Samson stretch lunges - 10 counterbalance plate squats - 200-meter run, fast - Snatch:  3 snatch DL to knee - 3 snatch DL to pockets - 3 snatch high pull - 3 muscle snatch - 3 overhead squats - 3 power snatches - 3 squat snatches - Empty bar: 3 snatches - 3 hang snatches - 3 overhead squats -

Strength - Snatch Complex - 1 Power snatch + 1 hang squat snatch + 1 overhead squat - 5 sets (2:30 per set)

WOD - “Nancy”

400m Run L2-300m L1-200m

15 Overhead squats L3-95/65# L2-75/55# L1-45/35#

5 rounds for time

Post WOD - 1 Min banded shoulder stretch / side

Warm Up - 2 sets:  200-meter run - 10 alternating Spiderman stretches - 5 up-downs - 10 PVC front squats - 5 burpees - 10 PVC shoulder presses - 10 PVC Around the world - Empty bar:  6 clean deadlifts - 6 muscle cleans - 6 tall power cleans - 6 hang power cleans - 6 power cleans - 6 full grip front squats - 6 squat stance push presses - 6 thrusters - 6 clean & jerks - 3 sets:  3 hang power cleans + 3 thrusters (build to working weight)

WOD

9 hang power cleans L3-115/75# L2-95/65# L1-45/35#
12 thrusters
15 lateral burpees over the bar

3 rounds for time (10 Min CAP)

Strength - Clean & Jerk - 2-2-2-2-2-2-2

Post WOD - 1:00 foam roll upper back - 1:00 double-forearm stretch

Warm Up - 200-meter run - Hip rotations – out and around - Hip rotations – in and out - Heel walks - Toe walks - Front skip - Back Skip - Side skip - Zig zag jumps - Criss cross jumps - Broad jumps - 2 sets:  10 steps banded monster walk, forward - 10 steps banded monster walk, backward - 10 banded sumo-stance good mornings - 200m run - 50ft Dbl KB suitcase carry -

WOD I - 16 Min AMRAP
200-m run L2-same L1-100m
100-m double-DB farmers carry L3-50/35# L2-40/25# L1-30/15#
1:00 plank hold L2-:45 L1-:30

Rounds + Reps

WOD II - Tabata Double unders

:20 max reps double unders

:10 rest

8 rounds for total reps

Post WOD - 2 rounds:  :30 calf roll/leg - :30 lacrosse ball roll/foot

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:  10 snatch deadlifts - 8 snatch deadlifts to mid-thigh - 6 snatch deadlift and shrugs - 4 muscle snatches - 3 overhead squats - 2 hang squat snatches - 2 squat snatches - Build up:  3-2-1

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

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

Warm Up - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - 10 single-leg toe touches/leg - 20 alternating reverse lunges - 10 unweighted good mornings - 20 walking lunge steps - Goblet squat:  3 pause goblet squats + 3 goblet squats - 10 goblet squats (workout weight) - Rope climb:  3 hand over hand - 1 foot hook + stand - 3 foot hooks + 3 stands - 1 rope climb - Single KB box step up:  10 step ups (no weight) - 5 single kb step ups (right / left) -

WOD I
12 KB goblet squats L3-55/35# L2-45/25# L1-35/15#
1 legless rope climb L2-1 rope climb L1-3 hand over hand
12 single-arm KB box step-ups L3-20/20” L2-18/18” L1-16/16”
6 strict pull-ups L2-3 strict pull ups L1-6 jumping pull ups

5 rounds for time

WOD II

1 Min Max Calories (you pick the machine)

-Rest 2 min-

4 rounds for total calories                                           

Post WOD - 1:00 foam roll quad/leg - 1:00 foam roll lats/arm 

Warm Up - 200-meter jog - :20 high knees - :20 butt kickers - :20 up-downs - :20 Samson stretch/side - 200-meter run (faster) - Toes to bar:  10 kip swings - 3 kips + 3 knees to 90 - 3 Kips + 3 knees to chest - 7 toes to bar (scale as needed) - Wall walk:  10 push ups shoulder taps - 10 wall step up shoulder taps - 1 partial wall walk - 1 wall walk -

WOD
400-m run L2-300m L1-200m
30 toes-to-bars L2-15 T2B L1-30 Lying T2B
400-m run L2-300m L1-200m
10 wall walks L2-5 wall walks L1-10 wall step ups (move hands if possible)
400-m run L2-300m L1-200m
30 toes-to-bars L2-15 T2B L1-30 Lying T2B
400-m run L2-300m L1-200m

For time (20 Min CAP)

Strength - Good Mornings - 10-10-10 (add weight only if form allows)

Post WOD - 1:00 pigeon pose/leg - :30 calf stretch/leg

Warm Up: 1 set: 10 leg swings/leg - 10 lateral leg swings - 10 arm swings across - 10 arm swings overhead - 10 toe touches - 200-meter run - 10 alternating Samson stretch lunges - 10 inchworms - 10 alternating Cossack squats - 200-meter run - Wall ball: 5 med ball front squats - 5 med ball push presses - 5 wall ball shots - KB snatch: 2 single Russian KB swings / arm - 2 single KB swings with elbow pull / arm - 2 KB snatches / arm -

Partner WOD

- share the work

- only one works at a time

1,600-m run L2-1200m run L1-800m run
100 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
100 KB snatches L3-55/35# L2-45/25# L1-35/15#

For Time

Warm Up - 2 sets:  :10 jumping jacks, slow - :10 jumping jacks, moderate - :10 jumping jacks, fast - :30 alternating back-step lunges - :30 ring rows - 1 set:  30 mountain climbers - 10 air squats - 10 box step-ups - :30 plank hold - 30 mountain climbers - 10 box jumps - 10 air squats - 5 small kip swings + 5 big kips - 3 strict ring pull-ups - 3 kipping ring pull-ups + - 3 chest-to-bar ring pull-ups - 1 ring muscle-ups

WOD
5 box jump-overs L3-30/24” L2-24/20” L1-16/12”
3 ring muscle-ups L2-1 ring muscle up L1-3 ring rows + 3 box dips

7 Rounds for time

Strength - Deadlift - 5-5-5-5-5

Post WOD - 1:00 foam roll calf/leg - 1:00 lat stretch/side

Warm Up - 2 sets:  :20 band pull-aparts - 10 PVC pass-throughs - 10 scap pull-ups - 10 shoulder presses - 10 alternating Spiderman + twists - 10 counterbalance squats - Empty bar:  5 Front squats - 5 squat stance push presses - 5 thrusters - Thruster build up: 3-3-3 (2 min per set)

Strength - Thruster (From the rack) - 3-3-3-2-2-2-1-1-1 (3 Min per set)

Post WOD - Accumulate 2:00 pull-up bar hang - 2:00 couch stretch/leg - – Use a foot assist if needed on the pull-up bar hang.

Warm Up - 2 sets:  10 alternating Spiderman stretches - 10 push-ups to downward dog - 10 PVC pass-throughs - 1 set:  1:00 bike, easy - :30 ring rows - :30 hang from the pull-up bar - 1:00 bike, moderate - :30 jumping pull-ups - :30 up-downs - 1:00 bike, moderate - :30 kipping pull-ups - :30 burpees - 1:00 bike, workout pace - 5 pull-ups -

WOD
35/25 cal bike L2-25/20 cals L1-18/12 cals
21 pull-ups L2-21 jumping pullups L1-21 ring rows

3 Rounds for Time (12 Min Cap)

Strength - Bench Press - 10-10-10-10-10 (3 min per set)

Post WOD - 1 set:  1:00 banded pull aparts - 1:00 foam roll lats/side - 1:00 foam roll quads/leg –

Warm Up - 20 jumping jacks - 10 sit-ups - 1:00 plank hold - 1:00 bike, row, or ski - 20 jumping jacks - 10 GHD sit-ups to parallel - :30 jump rope - 10 hand-release push-ups from the knees - 1:00 bike, row, or ski - 20 jumping jacks - 10 GHD sit-ups - :30 jump rope - 10 hand-release push-ups - 1:00 bike, row, or ski -

WOD I - 15 Min AMRAP
10 hand-release push-ups L2-same L1-from knees
20 GHD sit-ups L2-15 partial ROM L1-Abmat situps
30 double-unders L2-15 double unders L1-30 singles

Rounds + Reps

WOD II

200-meter run L2-same L1-100m
400-meter run L2-300m L1-200m
800-meter run L2-600m L1-400m
100-meter sprint L2-same L1-same
– Rest 1:00 between each distance.

Total Time

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

Warm Up - 10 calf raises - 10 plate toe taps - 10 step-ups - 10 drop-and-lands off of the plate - 5 step-ups + squat landing/leg - 10 box jumps + step-down (alternating step-down leg) - 5 box jumps + squat landing - 5 box jumps + slow rebound - 5 box jumps - Empty bar:  10 clean deadlifts - 8 clean pulls - 6 power cleans - 5 touch-and-go power cleans from mid-shin - 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 & Jerks:  3-3-3

Strength - Clean & Jerks - 3-3-2-2-1-1

WOD
300/250m row L2-250/200m L1-200/150m
5 power cleans L3-185/125# L2-135/95# L1-45/35#

5 Rounds for Time

Post WOD - 200m jog - 1:00 hamstring stretch/leg - 1:00 forearm stretch/arm

Warm Up - 1 set: :30 mountain climbers - 5 inchworms + 1 push-up/rep - 5 KB windmills/arm - :30 up-downs - 10 single-arm KB swings, right arm - 10 single-arm KB swings, left arm - :30 burpees - 10 single arm KB presses, right arm - 10 single arm KB presses, left arm - 10 shoulder taps - 8 wall step up shoulder taps - 6 handstand shoulder taps - 2 wall walks - 5 KB swings - Final Partner Warm up:

Partner 1: :30 bike
Partner 2: :30 bike
Partner 2: 5 KB swings
Partner 2: 5 KB swings
Partner 1: 1 wall walk
Partner 2: 1 wall walk

Partner WOD

20 Min AMRAP
50 calorie bike L2-40 cal bike L1-30 cal bike
100 KB swings L3-70/55# L2-55/35# L1-25/15#
20 wall walks L2-10 wall walks L1-20 wall step ups
– Split work as needed; 1 partner works at a time.

Rounds + Reps

Post WOD - 3 sets: 20 banded pull-aparts - :30 wrist extension stretch/arm