Warm Up - 2 sets:  10 row strokes | arms and hips only, legs stay straight - 10 PVC pass-throughs - 10 scap shrugs on rings or pull-up bar
5 dumbbell swings/arm - 2 sets:  5 kip swings - 5 dumbbell strict presses/arm - 5 kipping knee raises - 5 dumbbell push presses/arm – Toes to bar:  30 sec partial T2B  – 30 T2B singles – 30 sec multiple T2B – DB warm up:  5 DB lower to above the knee + stand – 5 DB stand + shrugs 5 DB hang power cleans – 5 jump and land (no DB) – 5 jump punch lands (no DB) – 5 push jerks – 5 DB hang clean & jerks – Mini round:  3 toes-to-bars - 3 dumbbell clean and jerks/side - 15 strokes on the rower, start slow and then increase the pace every 3 strokes until they hit a pace they feel is fast but sustainable –

WOD – 20 Min AMRAP
8 toes-to-bars L2-AHAP L1-Lying T2B
10 DB hang clean and jerks L3-50/35# L2-40/25# L1-30/15#
14/12 cal row L2-12/10 cals L1-10/8 cals
– Perform 5 clean and jerks with one arm, and then switch.

Rounds + Reps

Post WOD - 2 sets:  :30 child’s pose stretch - :30 saddle stretch

Warm Up - 2 sets:  :40 lateral hops over the dumbbell - :10 rest - :30 alternating shoulder taps - :10 rest - :20 hollow rocks - :10 rest - 1 set:  1:00 row (easy) - :30 alternating dumbbell muscle clean + shoulder presses - :30 hanging knee raises - 1 set:  1:00 row (moderate) - :30 alternating dumbbell hang clean and jerks - :30 knees-to-armpits - 1 set:  1:00 row (fast) - :30 alternating dumbbell hang clean and jerks - :30 toes-to-bars

WOD
50 ft Handstand walk L2-20 shoulder taps against wall L1-5 inchworms
100 air squats L2-80 reps L1-20 reps
50 ft Handstand walk L2-20 shoulder taps against wall L1-5 inchworms
75 air squats L2-60 reps L1-20 reps
50 ft Handstand walk L2-20 shoulder taps against wall L1-5 inchworms
50 air squats L2-40 reps L1-20 reps
50 ft Handstand walk L2-20 shoulder taps against wall L1-5 inchworms
25 air squats L2-20 reps L1-20 reps

For Time (13 Min CAP)

Strength – Clean – 5-5-3-3-1-1 *unbroken sets (3 Min per set)

Post WOD – 1 min couch stretch / leg – 1 min forearm stretch

Warm Up – 200m run - 10 alternating Spiderman stretches - 10 alternating hamstring scoop stretches - 10 alternating Samson stretches - 10 banded side steps (right) - 10 banded side steps (left) – 200m run - Hip rotations – out and around - Hip rotations – in and out - Heel walks - Toe walks - Front skips - Back skips - Side skips - High knees - Butt kicks – Carioca – Zig zag jumps – Criss cross jumps – Broad jump –

WOD
600-m run L2-400m  L1-300m

10 C2B Pullups L2-Pullups L1-Ring rows
Rest 1:00
400-m run L2-300m L1-200m

10 C2B Pullups 10 C2B Pullups L2-Pullups L1-Ring rows
Rest 1:00
200-m run L2-same L1-100m

10 C2B Pullups 10 C2B Pullups L2-Pullups L1-Ring rows
Rest 1:00
3 Rounds for total time

Post WOD - 1:00 foam roll calves - 1:00 standing pike stretch

Warm Up - 2:00 row or ski - 10 alternating Spiderman stretches - 5 wall-facing squats - 10 PVC pass-throughs - 5 wall-facing squats - 10 PVC behind-the-neck snatch grip presses - 5 wall-facing squats - 10 PVC around-the-worlds – Empty bar:  5 snatch deadlifts to mid-thigh - 5 snatch pulls - 5 muscle snatches - 5 overhead squats - 5 hang snatches - 5 snatches – Build up:  5 snatches at 20% - 5 snatches at 30% - 5 snatches at 40% - 5 snatches at 50%

Strength – Snatch – 10-8-6-4-2 *All sets are touch and go

WOD
:40 standing bike
:20 seated bike

12 sets for total distance

Post WOD - 1:00 banded shoulder stretch/arm

Warm Up - 2:00 bike, row, ski, or run - 15 PVC pass-throughs - 15 PVC good mornings (wide stance) - 5 elbow-to-instep/leg - 15 counterbalance plate squats - 2 sets: - 5 shoulder presses - 5 push presses - 5 pause front squats - 5 front squats - empty barbell – 5 hang muscle snatches – 5 top to top hang muscle snatches – 5 sumo deadlift – 5 sumo deadlift high pull – Movement build up:  5 hang power snatches - 5 push presses - 5 sumo deadlift high pulls - 5 front squats – Mini round:  10 reps of each at working weight - 

WOD – “Andi”
100 hang power snatches
 L3-75-55# L2- 70 @ 45/35# L1-50 @ 25/15#
100 push presses
100 sumo deadlift high pulls
100 front squats

For time (25 Min Cap)

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

Warm Up - 200-meter run, slow - 10 leg swings/leg - 10 lateral leg swings/leg - 10 alternating lunges - 10 hamstring scoops/leg - 10 alternating Cossack squats - 10 hamstring kick-ups/leg – 200m - goose step - front skip – back skip – side lunges – zig zag jumps – criss cross jumps – butt kicks – 8 box step ups – 6 box jumps – 4 box jump-overs (working height) -

WOD
200-m run L2-same L1-100m
12 box jump-overs L3-30/24” L2-24/20” L1-16/12”

8 rounds for time (25 Min Cap)
Post WOD – 1 Min calf smash / leg – 1 min couch stretch / leg

Warm Up - 1:00 bike - 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 - 10 unweighted good mornings – Empty bar:  6 clean deadlifts – 6 hang muscle cleans – 6 tall power cleans – 6 hang power cleans – 6 power cleans – Build up:  3 sets:  (2 min per set)1 power clean - 2 hang power cleans – Build in load to starting workout weight – 30 sec bike between clean sets

Strength

Every 2:00 for 10 rounds:  Add weight each set if possible

1 power clean
2 hang power cleans
10/8 cal bike L2-8/6 cals L1-6/4 cals

Score:  Heaviest Load

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

Warm Up - 200-meter jog (easy pace) - 10 alternating elbow-to-insteps - 10 leg swings/leg (front and back) - 200-meter jog (moderate pace) - 10 alternating Samson stretch - 10 leg swings/leg (across the body) - 200-meter jog (moderate pace) - 10 up-downs - 10 alternating lunges - 10 V-ups – Single leg squats:  5 assisted single leg squats (hold rig) (Rt/Lt) – 5 single leg squats to a box (Rt/Lt) – 5 elevated heel single leg squats (Rt/Lt) – 4 alternating single leg squats (workout variations) – Toes to bar:  5 kip swings – 4 knees to armpits – 3 toes to bar –

WOD

40-30-20 L2-32-22-12 L1-30-20-10
Single-leg squats L2-To a box L1-Assisted / Air Squats
Toes-to-bars

For time (13 Min Cap)

Strength – Every 90 seconds:
3 touch-and-go power cleans

-Add weight as long as cycle time is fast-

-Must be touch and go to count as good set-

10 Sets -Heaviest cycle

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

WOD

40-30-20 L2-32-22-12 L1-30-20-10
Single-leg squats L2-To a box L1-Assisted / Air Squats
Toes-to-bars

For time (13 Min Cap)

Strength – Every 90 seconds:
3 touch-and-go power cleans

-Add weight as long as cycle time is fast-

-Must be touch and go to count as good set-

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

Warm Up - 1 set:  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 - 5 snatch deadlifts to mid-thigh - 5 snatch deadlift and shrugs - 5 muscle snatches - 5 overhead squats - 5 hang squat snatches - 5 squat snatches – Snatch build up:  3-3-3 –

Strength – Snatch – 3-3-2-2-1-1-1 (2 Min per set)

WOD

3 Min rounds
500/400m Row L2-450/350m L1-350/250m
Max kettlebell swings L3-70/55# L2-55/35# L1-35/20#

5 Rounds for total kettlebell swings

Post WOD - 1:00 banded good mornings - 1:00 cat-cow

Warm Up - 2 sets:  1:00 row, bike, or ski - 10 alternating Spiderman stretches - 10 push-ups to downward dog - 200-meter jog - 1 set:  20 mountain climbers - 10 single-arm kettlebell swings/arm - 1 set:  20 mountain climbers - 50-m single-kettlebell suitcase carry (light weight) - 5 kettlebell snatches - 1 set:  50-m single-kettlebell suitcase carry (workout weight) - 5 kettlebell snatches (workout weight) –

WOD – 12 Min AMRAP
100-meter single-kettlebell suitcase carry L3-55/35# L2-45/25# L1-35/15#
7 right-arm kettlebell snatches
7 left-arm kettlebell snatches

Rounds + reps

Strength – Deadlift – 1-1-1-1-1-1 (2:30 per set)

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

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 push up shoulder taps – 8 pike shoulder taps – 2 partial wall walks – 1 wall walk –

Partner WOD – 20 Min AMRAP
50 calorie bike L2-40 cals L1-30 calories
100 KB swings L3-70/55# L2-55/35# L1-45/25#
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 – 2 sets:  20 banded pull-aparts - :30 wrist extension stretch/arm

Warm Up – 2 sets:  1:00 bike, row, ski, or run - 10 alternating Spiderman stretches - 10 leg swings/leg (across body) - 10 good mornings - 10 air squats – Back squat build up:  10-5-5

Strength – Back Squat – 5-5-5-5-5-5

WOD
100 double-unders - 20 toes-to-bars
80 double-unders - 20 toes-to-bars
60 double-unders - 20 toes-to-bars
40 double-unders - 20 toes-to-bars
20 double-unders - 20 toes-to-bars

For time (10 Min Cap)

Post WOD - 1:00 banded shoulder stretch/arm

25 WOD

Aug 11

Written By Ferber Wilson

Warm Up - 2 sets:  1:00 row - 8 inchworm push-ups - 12 alternating box step-ups - 16 air squats - 1 set:  1:00 row - 10 strict presses (35/45 lb) - 10 sumo deadlift high pulls - 10 box jumps - 10 wall-ball shots - 10 sumo deadlift high pulls (55/75 lb) - 10 push presses (55/75 lb)

WOD I – “Fight Gone Bad”
1:00 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
1:00 sumo deadlift high pulls L3-75/55# L2-55/35# L1-45/25#
1:00 box jumps L3-20/20” L2-16/16” L1-12/12”
1:00 push presses L3-75/55# L2-55/35# L1-45/25#
1:00 row for calories
– Rest 1:00 between rounds

3 Rounds for Total reps

WOD II

On a 10:00 clock:
Machine of choice for distance
– Starting at :00 and again every 2:00, perform 10 burpees.

Total distance

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

Warm Up - 10 calf raises - 10 jump and land - 10 lunge steps - 10 squat jumps – 10 jump and split land (5 Rt / 5 Lt) – Empty Bar:  10 clean deadlifts - 5 clean pulls - 5 power cleans - 5 touch-and-go power cleans from mid-shin – 5 jump and lands with the bar – 5 push jerks – 5 clean & jerks - Every 1:30 for 3 sets:  1 clean and jerk – Build in load –

Strength – Clean & Jerks – 1-1-1-1-1-1 (3 Min per set)

WOD
400-meter run L2-300m L1-200m
21 med-ball cleans L3-30/20# L2-20/16# L1-14/10#
12 power cleans L3-155/105# L2-

3 rounds for time

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

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