Warm Up - 1 set:  5:00 slow run, bike, row, or ski - 2 sets:  10 PVC pass throughs - 10 PVC good mornings - 10 PVC muscle snatches - 10 PVC shoulder presses - 1 set:  10 deadlifts (empty barbell) - 8 clean pulls - 5 muscle cleans – 5 front squats - 5 push jerks - 3 sets:  5 clean and jerks – Build in load

WOD – “Grace”

30 Clean & Jerks L3-135/95# L2-96/65# L1-55/35#

For time

Strength – 5 sets:
12 close-grip bench presses (4 Min per set)
1:00 sandbag hold at the chest (As heavy as possible)

Post WOD - 1:00 foam roll upper back - 1:00 foam roll calf/side

Warm Up - 2 sets:  :30 alternating reverse lunges - :15 rest - :30 good mornings - :15 rest - :30 alternating box step-ups - :15 rest - :30 ring rows - :15 rest - Rope climbs:  2 hand over hand - 2 standing single knee raises - 2 hanging single knee raises - 2 foot lock + stand - 1 rope climb - 1 min rope climb practice - Back rack reverse lunge build up:  3 sets:  6 alternating back-rack reverse lunges – Build in load (5 Min clock)

WOD - 20 Min EMOM

Min 1: 8 alternating back-rack reverse lunges (Add weight each set)
Min 2: 5 box jumps L3-30/24” L2-24/20” L1-16/12”
Min 3: 3 rope climbs to 15’ L2-2 reps to 12’ L1-3 hand over hand
Min 4: rest

Score = Heaviest load

Post WOD - 1:00 couch stretch/side - 1:00 standing calf stretch/side

Warm Up - 2 sets:  :20 jumping jacks - 10 sumo-stance good mornings - 10 alternating scorpion stretches - 10 mountain climbers - Rower:  30 sec on 30 sec rest for 5 rounds (gradually increase effort with each round) - Test:  2 rounds:  150-meter row (max effort) - 1:00 rest

WOD

Every 8:00 for 4 sets:
500m row L2-same L-350m

Slowest time

Auxiliary Work - 3 sets:  6 single-leg dumbbell Romanian deadlifts/leg - :30 side plank or star plank/side

Post WOD - 1 min pigeon stretch / leg

“Carolyn”

Warm Up - 200m - Side Lunge - Carioca - Bear Crawl/Inchworm - 10 Pushups - 10 T2B - 10 Squats - 10 Pull ups - Movement Prep – 5 reps of each movement – 2 rounds

WOD (Compare to 8/5/24)
85 Deadlifts L3-95/65# L2-60 @ 95/65# L1-35 @ 65/45#
85 Handstand to Wall L2-60 Reps L1-35 Reps
850m Run L2-600m Run L1-300m Run
85 Kettlebell Swings L3-35/25# L2-60 @ 35/25# L1-35 @ 25/15#
85 Abmat Sit ups L2-60 Reps L1-35 Reps
85 Burpees L2-60 Burpees L1-35 Burpees
For Time

Post WOD – 1 min bar hang – 1 min calf smash/side

Warm Up - 2 sets:  1:00 bike, row, or ski - 10 good mornings - 10 front squats - 10 push presses - 1 set:  5 shoulder presses - 5 dip-stand (slow) - 5 dip-stand (fast) (pull chin out of the way) - 5 push presses - Every 2:00 x 3 sets:  5 push presses - 100-meter run – Build in load to your first working set.

WOD
1-2-3-4-5-6-7-8-9-10
Push press L3-125/85# L2-85/60# L1-45/35#
– Run 100 meters after each round.

For time (10 Min CAP)

Strength - Deadlift - 10-8-8-6-6 (3 Min per set)

Post WOD - 1 Min Lat smash / side - 1 Min Lacrosse ball Tricep smash / side

Warm Up - 10 arm swings across - 10 arm swings overhead - 10 torso twists - 20 alternating hamstring scoops - 20 high knees - 20 butt kickers - :30 jumping jacks - :30 up-downs - :30 burpees - 200-meter run, slow - 2 sets:  :30 running position drill per leg - :30 running in place drill - :30 partner falling drill - 100-m run - 1 set:  200-meter run, faster - Rower:  1 min row - rest 30 sec - 30 sec row - rest 1 min - 15 sec row (all out effort) -

WOD
1600m run L2-1200m L1-800m
1000m row L2-750m row L1-500m row
1600m run L2-1200m L1-800m

For time

Post WOD - 1:00 foam roll calves - 1:00 standing calf stretch/leg

Warm Up - 3 sets:  :30 of jump-rope practice - 7 reps wall-facing squats - 10 banded good mornings - SDLHP:  10 sumo deadlifts - 8 sumo deadlifts + shrug - 5 sumo deadlift high pulls- Push ups:  2 sets:  :15 pushup plank + 5 pushups + 5 HOD pushups

WOD
4 Min AMRAP
12 air squats L2-same L1-same
10 sumo deadlift high pulls L3-75/55# L2-55/35# L1-35/20#
8 hand-release push-ups L2-same L1-HOD Knee pushups
– Rest 1:00 between rounds.

5 rounds Total rounds + reps

Post WOD - 1:00 seated pike stretch (feet together) - 1:00 seated straddle stretch (feet wide) - 1:00 butterfly stretch

Warm Up - 1 Min  bike - :30 plank hold (arms straight) - 12 walking lunges - 10 scap pull-ups - 10 pushups - 10 shoulder taps - 10 alt scorpion stretches - 1 Min bike - Empty bar:  5 shoulder presses - 4 push presses - 3 push jerks - Push press build up:  3-3-3 (4 Min)

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

WOD

Every 2:00 for 10 sets:
L3-9/12-cal bike L2-10/8 cals L1-9/7 cals

Score is your slowest score

Post WOD - 200-meter cool-down walk - 1:00 couch stretch/leg

Warm Up - 2:00 row - then - 10 alternating spiderman stretches - 5 push-ups to down dog - 10 air squats, slow and controlled - 5 push-ups to down dog - 10 reverse lunges - 5 push-ups to down dog - 10 single-leg squats or air squats - 2 rounds: 5-cal row - 3 V-ups or chosen scale - Empty bar: Back squat - 3 reps 1/4 back squat - 3 reps 1/2 back squat - 3 reps pause back squat - 3 back squats - Build up: 5-5

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

WOD (18 Min CAP)

50-40-30-20-10 L2-same L1-40-30-20-10-5
Calorie row
10-20-30-40-50 L2-same L1-5-10-20-30-40
V-ups L2-Tuck ups L1-Abmat sit ups
– Move back and forth between movements;

Post WOD - :45 lacrosse ball shoulder mash/side - 1:00 tabletop stretch

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 (only for those who intend to rebound) - 5 box jumps - Empty bar:  10 clean deadlifts - 6 clean pulls - 6 power cleans - 4 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 - :15 singles - :15 high jump singles - :15 double unders

Strength - Clean & Jerk - 3-3-2-2-1-1-1 (2:30 per set)

WOD - 9 Min AMRAP

30 double unders L2- 15 double unders L1-30 singles

3 shoulder presses L3-135/95# L2-95/65# L1-45/25#

Rounds + Reps

Post WOD - :45 lacrosse ball shoulder mash/side - 1:00 tabletop stretch

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