Warm Up - 1 set:  30 jumping jacks - 20 med-ball air squats - 20 med-ball strict presses - 30 jumping pull-ups (fast up, fast down) - 10 ring rows - 20 med-ball thrusters - 10 ring rows - 20 med-ball thrusters – Pullups:  5 scap pulls – 5 small kips – 5 lever downs – 5 pullups – Thrusters:  5 muscle cleans – 5 front squats (full grip) – 5 push presses – 5 thrusters – Build up:  Thrusters – 9-8-7 (last set with working weight)

WOD – Fran

21-15-9

Thrusters L3-95/65# L2-65/45# L1-45/35#

Pullups L2-Jumping pullups L1-Ring Rows

For Time

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

Post WOD ­- 1:00 lacrosse ball chest mash/side - 1:00 lacrosse ball shoulder mash/side

Warm Up - 3 sets: 200-meter run - 20 mountain climbers - 10 alternating Samson stretch steps - 2 sets: 10 scap push-ups - 10 scap pull-ups - 10 band pull-aparts - 10 banded monster walk steps, left - 10 banded monster walk steps, right - 1 set: 8 walking lunges, bodyweight - 8 front-rack walking lunges, light load - 8 front-rack walking lunges, workout weight - 5 AbMat sit-ups - :10 bar hang - :10 rest - 3 slow eccentric pull-ups - :10 rest - 3 strict pull-ups - :10 rest - 2 weighted pull-ups - 1 round: 6 double-dumbbell front-rack walking lunges - 3 AbMat sit-ups - 1 single-DB weighted pull-up – Use workout variations.

Partner WOD - 20 Min AMRAP
Double-DB front-rack walking lunges L3-50/35# 50ft L2-35/20# 50ft L1-Walking lunge 50ft
25 AbMat sit-ups L2-20 reps L1-15 reps
5 single-DB weighted pull-ups L3-50/35# L2-Strict pull ups L1-Ring rows

Rounds + Reps

Alternate movements - One works at a time

Post WOD - 1:00 foam roll quads/side - 1:00 foam roll glutes/side

Warm Up - :30 jumping jacks - 10 dumbbell Romanian deadlifts - 10 dumbbell goblet squats - 5 single-arm dumbbell shoulder presses/arm – 100ft shuttle (50ft down and back) - :30 up-downs - 10 dumbbell bent-over rows - 5 single-arm dumbbell thrusters/arm - 5 dumbbell windmills/arm – 200ft shuttle (50ft down and back x 2) - :30 burpees - 5 dumbbell complexes/arm (1 complex is 1 single-arm dumbbell power clean + single-arm dumbbell thruster + 1 dumbbell windmill) – 200ft shuttle run – Bar warmup:  5 clean deadlifts – 5 clean pulls - 5 power cleans – rest – 5 shoulder press – 5 push jerks – rest – 5 clean and jerks – Build up:  Clean & Jerks – 5-4-3 (unbroken) working weight on last set –

WOD – “Running Grace”
Run (200 ft) (50ft shuttle)
6 clean and jerks L3-155/105# L2-115/85# L1-55/35#

5 rounds for time (10 Min Cap)

Strength – Snatch – 5-5-5-5-5-5 (unbroken / touch and go)

Post WOD – 1 min banded shoulder stretch / side

Warm Up – Rower:  Rest :30 between sets - :30 row (legs only) - :30 row (legs + arms + pause) - :30 row (slow pace) - :30 row (workout pace) – Double unders:  2 sets:  :30 singles - :20 high jump singles - :10 double unders – Toes to  rings:  5 knees to armpits – 5 toes to rings

WOD
50 double-unders L2-30 double unders / attempts L1-50 singles
50 burpees L2-35 burpees L1-25 burpees
50 double-unders L2-30 double unders / attempts L1-50 singles
50/40 cal row L2-40/30 cals L1-25/15 cals
50 double-unders L2-30 double unders / attempts L1-50 singles
50 toes-to-rings L2-35 reps L1-50 lying toes to bar
50 double-unders L2-30 double unders / attempts L1-50 singles
50 Russian KB swings L3-55/35# L2-45/25# L1-35/15#
50 double-unders L2-30 double unders / attempts L1-50 singles

For time

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

Warm Up - 2 sets:  10 mountain climbers - 5 inchworms - 10 air squats, slow - 5 unweighted sumo stance good mornings – Front squat:  10 front rack elbow raises – :30 PVC front rack stretch/side – 8 front rack elbow raises - :30 PVC front rack stretch/side – 5 Pause front squats – 5 Tempo front squats – Buildup:  5-5

Strength – Front Squat – 5-5-5-5-5-5-5-5-5-5 (3 min per set)

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

Warm Up - 3 sets.  1:00 bike - 10 broad jumps - 10 ring rows – 5 Box jumps – Rope climb:  3 hand over hand – 2 foot hook (on floor) – 2 foot hooks and pull (off floor) – 1 rope climb (AHAP) – Mini round:  10/8-calorie bike - 5 box jumps - 1 rope climb – Use workout variations.

WOD
15/12 cal bike L2-12/9 cals L1-10/7
10 box jumps L3-30/24” L2-24/20” L1-20/16”
3 rope climbs L2-2 AHAP L1-3 Hand over hand

5 Rounds for time (20 min Cap)

Core Work - 3 rounds:  :30 Russian twists - :30 Superman hold – Rest 1 min – Total Reps & Weight on Russian twists

Post WOD - 1:00 Samson stretch/leg

Warm Up – 100m run – 10 Spiderman stretches – 10 Reverse lunges – 10 calf raises – 10 Toe raises 100m run – Front skip – Back skip – 20 sec butt kicks – 20 sec zig zag jumps – 20 sec criss cross 100m run – 10 Knee to chest stretches – 10 Quad stretches – 10 Goose steps – 10 side lunges – 100m run – 5 down dog + up dogs – 10 PVC pass throughs – 10 ATW – 10 Back rack presses – Shoulder press – 10 – 8 – 6

WOD

On a 25:00 clock:

For time:
1,600-m run L2-1200m L1-800m

In the time remaining:
Find a 5-rep-max shoulder press

Post WOD - 2 sets:  :30 doorway pec stretch/side - :30 standing calf stretch/side

Warm Up - 3 rounds:  10 calories per partner – One partner moves through each one of the stretches from the list while the other works. – Use machine of choice and pick up the pace each round - Stretches:  1) Alternating toy soldiers, slow - 2) Alternating Samson stretch - 3) Alternating plank reach-throughs - 1 round:  :20 plank hold from knees - :20 rest - :20 plank hold - :20 rest - :20 plank hold - :20 rest - 2 rounds each:  5 calories – Non-working partner holds a plank. – Practice fast transitions.

Partner WOD – 10 Min AMRAP
Max-cal on any machine
– Non-working partner holds a plank.

Total Calories

Strength – Weighted pullup – 3-3-3-3-3-3-3 Alternate with Weighted dip – 3-3-3-3-3-3-3 (3 min per set)

Post WOD - 2 sets:  :30 lacrosse ball chest mash/side - :30 doorway pec stretch/side

Warm Up – 2 sets:  3 Spiderman stretches/leg - 10 alternating hamstring scoop stretches - 20 banded side steps (moving right/left) - 3 sets:  Row, ski or bike - :30 easy pace - :20 moderate pace - :10 fast pace - 10 air squats - 5 hanging knee raises on the pull-up bar - 10 kip swings on the pull-up bar - 10 air squats - 10 knees-to-chest - 10 air squats - 10 toes-to-bars – Bar warmup:  2 sets:  5 hang pwr cleans – 5 push jerks – 5 hang clean and jerks – 5 back squats – T2B:  5 kips – 5 knees to 90 – 5 knees to armpits – 5 T2B – Build up:  Hang Clean & Jerk + Back Squat – 3-3-3 – Clean:  2-2-2

WOD – 10 Min AMRAP
5 hang clean and jerks L3-115/80# L2-85/60# L1-45/35#
10 back squats L2- same L1-air squats
15 toes-to-bars L2-15 K290 L1-15 sit ups

-Then-

On a 5:00 clock:
Find a 1-rep-max clean

-Rest 5 Min-

Strength - Every 20 sec

1 Squat Clean @ 60% of 1RM

Post WOD - 2 sets:  :30 cobra stretch - :30 elbow-to-instep/side

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 walking lunge steps - 10 unweighted good mornings - 20 box step-overs (20/20 in) - :30 up-downs - 5 double-dumbbell box step-overs (20/20 in) - :30 burpees - 5 double-dumbbell box step-overs (20/20 in) – Double unders:  2 sets:  15 sec singles – 15 sec high jump – 15 sec double unders – rest 1 min – 30 sec double undersn – DB snatch:  2 sets:  10 Alt DB deadlift – 8 Alt DB high pull – 6 Alt DB snatches (2nd set with working weight) – Mini round:  4 double-dumbbell box step-up overs - 4 single-dumbbell dumbbell snatches - 24 double-unders (use workout variations) -

WOD
8 double-DB box step-overs L3-50/35# 20/20” L2-35/20# 16/16” L1-15/10# 12/12”
12 single-DB snatches L3-50/35# L2-35/20# L1-15/10#
48 double-unders L2-24 double unders / attempts L1-48 singles

– Rest exactly 1 minute between rounds.

6 rounds for time (20 Min CAP)

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

Warm Up - 2 sets:  20 jumping jacks - 10 double-dumbbell deadlifts - 50-foot single-arm dumbbell overhead carry/arm - 10 double-dumbbell bent-over rows - 10 single-dumbbell goblet squats – Rower:  15 strokes (legs only) – 15 strokes (legs + lean) – 15 strokes (full stroke) – 30 sec row - 1 set:  10/6 calorie row – 2 reps 50-foot double-dumbbell farmers carry (working weight) – 25 feet out and 25 feet back

WOD – 20 Min AMRAP
20/16 cal row L2-18/14 cal row L1-12/8 cal row
50ft. Farmers carry L3-50/35# L2-40/25# L1-30/15#
– 25 ft out and 25 ft back, each 25-ft section counts as 1 rep.
– Add 50 feet to the farmers carry each round.

Rounds + reps

 Strength – Back Squat – 5-5-5-5-5

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

Warm Up – 5 plank to downward dog - 10 banded pull-aparts - 10 banded pass-throughs – 100m run - 10 alternating scorpion stretches - :30 plank hip taps (same side) - 10 knee push-ups - :30 alternating plank shoulder taps (from the knees if needed) - 10 PVC pass thoughs – ATW – Back rack press - 10 alternating reverse lunges - :30 empty bar overhead hold - 10 air squats – 100m run – Empty bar:  5 shoulder press – 5 push presses Build up:  5-5

Strength – Push Press – 5-5-5-5-5-5-5 (2:30 per set)

WOD

21-15-9-9
Thrusters L3-95/65# L2-65/45# L1-45/35#
Lateral burpees over the bar

For time

Post WOD – 1 min couch stretch/leg

Warm Up - 200-meter jog - 10 alternating Spiderman stretches - 20 alternating soldier kicks – Box jumps:  10 calf raises – 10 zig zag jumps – 5 squat jumps – 10 box step ups – 5 box jumps – 5 box jump overs – Snatch:  5 snatch DL to knee – 5 snatch DL to pockets – 5 muscle snatches – 5 snatch drops – 5 power snatches – Build up:  Power Snatches – 5-5-5 (unbroken) (6 min) -

WOD – 12 Min AMRAP
3 power snatches L3-75/55# L2-65/45# L1-55/35#
3 box jump-overs L3-24/20” L2-20/16” L1-16/12”
6 power snatches
6 box jump-overs
9 power snatches
9 box jump-overs – Add 3 reps to each movement until time expires.

For total reps

Strength – Overhead Squat – 3-3-3-3-3

Post WOD - 2 sets:  1:00 calf stretch/side (straight leg) - 1:00 calf stretch/side (bent leg) - 1:00 foam roll quads - 1:00 foam roll hamstrings

Warm Up - :20 jumping jacks - 5 inchworms - 10 Samson stretch lunges - 10 ring rows - :20 jumping jacks - 5 inchworms - 10 alternating Cossack squats - 10 ring rows - 3 sets:  :30 wall-facing squats - :30 rest – Push up:  5 push-ups from the knees - 10 push-ups – Pullups:  5 ring rows – 5 jumping pullups – 3 kips + 3 lever downs – 3 kipping pullups -

WOD – “Cindy” – 20 Min AMRAP
5 pull-ups L2-jumping pullups L1-ring rows
10 push-ups L2-worm up L1-knees
15 air squats L2-same L1-same

Rounds + Reps

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

Warm Up - 100-meter run - 20 single-unders - 10 Cossack squats - 5 cobra stretch to downward dogs - 10 Samson lunges - 10 sit-ups – 10 pullups – 3 sets:  15 sec singles – 15 second high jump – 15 sec double unders – (straight through)

WOD – “Annie” (1/16/25)

50-40-30-20-10  L2-45-35-25-15-10  L1-40-30-20-10-5

Double unders  L2-DUs/Singles L1-Singles

Abmat Sit ups  L2-same  L1-same

For Time

Strength – Clean – 3-3-3-3-3-3-3 (Quick Reset) (3 min per set)

Post WOD - 200-meter cooldown walk - :30 cobra stretch - :30 Spiderman stretch/side - :30 calf stretch/side

Warm Up - 2 sets:  200-meter jog - 10 mountain climbers - 10 alternating plank shoulder taps – 10 side lunges - 10 push-ups – Bench:  PVC – 10 pass throughs – 10 ATW – 10 Back presses – 10 pushups – Bench build up:  3-3-3 – Rest 1:00 between sets, alternating sets with partner(s) – Build to starting workout load –

WOD

Every 5:00 x 5 rounds:
3 bench presses
400-m run
– Rest the remainder of the interval.
– Score the load and slowest time.

Post WOD - 1:00 pec stretch - 1:00 foam roll calves - 1:00 foam roll hamstrings

Warm Up - :30 jumping jacks - :20 bar hang - 10 alternating Spiderman twists - 15 single-leg glute bridges/side - 15 plate good mornings - 5 tempo counter-balance squats – 2 hand over hand – 3 standing knee raises – 3 hanging knee raises – 2 foot lock and stand – 1 rope climb – 3 sec front squats pause – 5 front squats – Front squat build up:  5-5-5

WOD
5 rope climbs  L2-Skip L1-5 hand over hands instead of climbs
12 front squats L3-185/125# L2-135/95# L1-65/45#
4 rope climbs
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat

For time

Strength – Front Squat – 3-3-3-3-3 (3 min per set)

Post WOD – 2 min forearm stretch – 2 min lat smash/side

Warm Up - 3 sets:  :30 easy pace - :20 moderate pace - :10 fast pace – Row, ski, or air bike - 2 sets:  5 elbow-to-insteps/leg - :30 unweighted good mornings - :30 plank hold - 10 step back lunges - 10 single-leg toe touches/leg - 1 set:  10 walking lunges - 10 sit-ups - 10 box step-ups – Single leg squats:  5 narrow stance squats – 5 narrow stance squat holds – 3 toenail spot squats/leg – 3 heel hook single leg squats/leg – 3 single leg squats to box/leg – 3 single leg squats/leg - 4 rounds:  :30 single-leg squats or challenging variation - :30 rest - 1 set:  10 walking lunges - 8 sit-ups - 6 box jumps

WOD – 10 Min AMRAP
20 walking lunges L2-16 walking lunges L1-12 walking lunges
15 sit-ups L2-12 sit-ups L1-10 sit-ups
10 box jumps L3-24/20” L2-20/16” L1-16/12”

Rounds + Reps

Strength – Deadlift – 3-3-3-3-3-3-3

Post WOD - 2 sets:  :45 cobra stretch - :45 child’s pose

Warm Up - Hip rotations – out and around - Hip rotations – in and out - Heel walks - Toe walks – Front skip – Back skip – Side skip – Carioca – Row and run:  15 pulls on the rower – 4 jogging shuttle runs – 15 pulls on the rower – 4 jogging shuttle runs – 15 pulls on the rower – 4 shuttle runs – 15 pulls on the rower -

WOD

5 Min AMRAP
1000/900m row L2-900/700m row L1-750/500m row
Max shuttle runs – 1 shuttle run is 25 ft down and back
– Rest 1:00 between AMRAPs.

Total Shuttle runs                                              

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

Warm Up - 2 rounds:  200-meter run - :30 plank hold (arms straight) - 12 walking lunges - 10 jumping jacks – Double unders:  15 sec singles – 15 sec high jump singles 15 sec running singles – 15 sec high jump singles – 15 sec double unders - 2 rounds:  :20 L-sit hold – 50ft farmer’s carry - 20 double-unders -

WOD
1:00 L-sit hold L2-bent knees L1-plank (pushup or plank)
100-m KB farmers carry L3-55/35# L2-45/25# L1-35/15#
200 double-unders L2-100 double-unders / attempts L1-200 singles
100-m farmers carry L3-55/35# L2-45/25# L1-35/15#
1:00 L-sit hold L2-bent knees L1-plank (pushup or plank)

For time (12 min Cap)

Strength – Shoulder Press – 3-3-3-3-3-3-3 (2 min per set)

Post WOD - 200-meter walk - 1:00 hamstring stretch/leg - 1:00 forearm stretch/arm