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 – 6 squat cleans – Build up:  Cleans – 3-3

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

WOD
50 ft. Double-kettlebell front-rack carry L3-70/55# L2-55/35# L1-35/20#
15 push presses L3-135/95# L2-95/65# L1-55/35#

5 Rounds for time (15 min Cap)

Post WOD – 2 min bar hang

Warm Up – 500/400m row (easy pace) - 3 sets:  10 PVC shoulder pass-throughs - 10 overhead squats - 5 strict pull-ups - 5 burpee broad jumps – Jump rope:  :20 singles - :20 high jump singles - :20 double unders – 30 reps of your workout version – Power snatch:  Empty bar:  5 snatch deadlift – 5 snatch high pulls – 5 hang muscle snatch – 5 power snatches – Pull ups:  5 down dogs – 5 scap pulls – 5 kips – 5 lever downs – 5 pull ups – 5 chest to bar pull ups – Mini round:  5 power snatch - 20 double-unders - 3 chest-to-bar pull-ups –

WOD
25 power snatches L3-75/55# L2-55/45# L1-45/35#
50 double-unders L2-25 double-unders/attempts L1-50 singles
15 chest-to-bar pull-ups L2-15 pullups L1-ring rows

3 rounds for time (12 min Cap)

Strength – Front Squat – 3-3-3-3-3-3-3

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

Partner Warm Up:

3 Rounds:

Partner A rows to 100 meters. For every meter partner A rows under or over 100 meters, Partner B must perform that many reps of burpees.
Partner B: As soon as partner A gets off the rower, partner B performs their penalty reps, then starts on their own 100-meter row.
– Before starting their second 100-meter row, Partner A must perform their penalty reps.

5 DB hang muscle cleans/arm - 5 DB hang power cleans/arm - 5 power cleans/arm

Partner WOD
12/9 calorie row L2-10/7 cals L1-9/6 cals
10 burpees L2-8 burpees L1-6 burpees
8 double-DB power cleans L3-50/35# L2-40/25# L1-30/15#

Post WOD - 3 sets: 1:00 banded hamstring stretch/leg - :30 cat/cow stretch

Warm Up – 100m Run – Knee out and forward – Knee up and out – Walking lunge – Side lunge – 100m run - Zip zag jumps – Criss cross jumps – Front skip – Back Skip – 100m run – Rope climb:  3 hand over hands – 2 foot locks + stand – 2 foot locks up rope – 1 rope climb – Box jumps:  6 box step ups – 6 box jumps (slow) – 6 box jumps (cycle fast) –

WOD I

30 box jumps L3-30/24” L2-24/20” L1-18/16”
1,600-m run L2-1200m L1-800m
10 rope climbs L2-AHAP L1-10 hand over hand

For time (18 min CAP)

WOD II

“Tabata” Bike or Row

20 sec work

10 sec rest

8 rounds total distance

Post WOD - :30 palms down forearm stretch/arm - :30 palms up forearm stretch/arm - :30 butterfly stretch - :30 single-leg seated forward fold/leg

Warm Up - 10 alternating Spiderman stretches (slow) - 10 alternating hamstring scoop stretches - 20 banded side steps, right - 20 banded side steps, left - 1 set:  :30 jumping jacks - :30 mountain climbers - :30 alternating spiderman stretches (fast) - 1:00 air squats (:02 hold in the bottom) - 3 sets:  :30 double unders - :30 rest - :30 crossover or crossover double unders - :30 rest - :30 backwards single unders - :30 rest – Rack position:  1 set:  :20 back rack elbow raise, right arm - :20 back rack elbow raise, left arm - :20 back rack alternating elbow raises - :20 back rack elbow raises, both elbows - 10 back squats with elbows high in the back rack - 3 sets:  2 power cleans - 2-inch front squat + pull elbows up before standing - 4-inch front squat + pull elbows up before standing - 6-inch front squat + pull elbows up before standing – Build up:  Front squat (from floor) 5-5-5 –

WOD

15-12-9-6-3
Front squats L3-135/95# L2-95/65# L1-55/35#
40 double-unders after each set L2- 20 double-unders L1-40 single-unders

For time (8 min cap)

Strength – Push press – 3-3-3-3-3-3-3 (3 min per set)

Post WOD - :30 Samson lunge stretch/leg - 1:00 calf stretch/leg - :30 kettlebell calf smash/leg

Warm Up - 3 sets:  200-meter run - 5 up-downs - :10 rest - :10 air squats - :10 rest - 10 PVC pass-throughs - :10 rest - 5 PVC overhead squats - :10 rest – Snatch:  Empty bar – 5 snatch deadlift to knee – 5 snatch deadlift to mid-thigh – 5 snatch deadlifts - :30 rest – 3 snatch high pulls – 3 muscle snatches – 3 overhead squats - :30 rest – 2 power snatches + overhead squats – 2 squat snatches – Build up:  Squat Snatch – 4-3-2

Strength – Snatch – 2-2-2-2-2-2-2-2-2-2 (2:30 per set) - For load

Max handstand hold (feet on wall) L2-max wall step up hold L1-max pushup plank - For time

Post WOD - 1:00 pigeon stretch/leg - 1:00 standing quad stretch/leg

Warm Up – 2 sets:  :30 row, bike, ski, or air runner - 5 scap pull-ups - 5 kettlebell swings - 5 kip swings - 5 kettlebell strict presses/arm - 5 wall-facing squats – Then 3 sets:  2 strict handstand push-ups – 3 strict pull-ups - 4 single-leg squats

WOD I – 12 Min AMRAP
3 strict handstand push-ups L2-reduce ROM L1-strict DB shoulder press 35/25#
6 strict pull-ups L2-kipping pullups L1-ring rows
12 single-leg squats L2-assisted L1-squats

Rounds + Reps

WOD II
Backward walking farmers carry (100 ft)

-Rest 1 min between rounds-

8 sets for time and load

WOD III – 8 min AMRAP

15 GHD sit-ups L2-partial range of motion L1-Med ball abmat situp
:30 plank hold

Rounds + reps

Post WOD - 1:00 banded shoulder stretch/arm - :30 butterfly stretch - :30 seated forward fold

Warm Up - AMRAP 6: - 10/8 calorie bike - 10 shoulder presses - 10 kip swings OR V-ups – Increase pace each round on the bike – Toes to bar:  5 scap pulls – 5 kipping knees AHAP – 5 kipping toes to bar – Push jerk:  5 jump and land (no bar) – 5 push jerks (empty bar) – Build up:  Push jerk – 5-5-5

WOD

50 push jerks L3-155/105# L2-115/75# L1-65/36#
50 toes-to-bars L2-Toes AHAP L1-Lying T2B
50/35 calorie bike L2-40/25 calories L1-30/20 calories

For time (15 Min CAP)

Strength – Back Squat – 3-3-3-3-3-3

Post WOD – 1 min couch stretch/leg – 1 min shoulder smash/side

Warm Up – 200-meter jog - High knees (25 feet) - Butt kickers (25 feet) - Walking Samson stretch lunges (25 feet) - 1 round with a partner:  Partner 1 | :30 shuttle runs (easy) - Partner 2 | :30 alternating elbow-to-insteps – Switch - Rest :30 - Partner 1 | :30 shuttle runs (moderate) - Partner 2 | :30 alternating reverse lunges – Switch - Rest :30 - Partner 1 | :30 shuttle runs (fast) - Partner 2 | :30 kettlebell good mornings – Switch – Kettlebell swings:  10 KB deadlifts – 5 Russian KB swings – 5 Kettlebell swings

Partner WOD

14 Min AMRAP
Max KB swings L3-70/55# L2-55/35# L1-35/15#
– Every 2:00, including 0:00, both partners perform 5 shuttle runs.
– 1 shuttle run is 25 ft out and back.
– Partners switch as needed.
– No floor touch on the shuttle run.

Strength – Overhead squat – 3-3-3-3-3 (3 min per set)

Post WOD - 1:00 unweighted sumo-stance good mornings - 1:00 cat cows

Warm Up - 2 sets:  1:30 bike - 10 pole air squats - 10 push-ups - 10 pull-ups (use a band if needed) - :30 plank hold - 10 PVC deadlifts – Squat cleans:  5 clean deadlift – 5 clean high pulls – 5 power cleans – 5 squat cleans – Front squats (floor):  5-5-5 (6 min) –

WOD – 20 Min AMRAP
1:00 plank hold L2-same L1-30 sec plank
15/10 cal bike L2-13/8 cals L1-10/7 cals
5 front squats L3-185/125# L2-155/105# L1-55/35#

Rounds + Reps

WOD II

“Tabata” Row

20 sec max calories - 10 sec rest

8 rounds total calories

Post WOD - 1:00 couch stretch/leg - 1:00 child’s pose

Warm Up - :20 alternating Spiderman twists - :20 unweighted good mornings - :20 banded pull-aparts - 20 jumping jacks - 10 push-ups from the knees (scale up to the toes as desired) - 20 alternating plank shoulder taps - 10 ring rows - 10 scap pull-ups – Handstand pushups:  5 pike pushups (feet on floor) – 10 sec handstand hold – 2 handstand pushup negatives – 3 handstand pushups (use scaled versions) – Hang power cleans:  3 clean deadlifts – 3 hang muscle cleans – 3 ¼ front squats – 3 hang power cleans - 3 sets:  5 hang power cleans (unbroken sets) - 3 handstand push-ups – Build in load (6 min)

WOD

10-9-8-7-6-5-4-3-2-1
Hang power cleans L3-115/75# L2-75/55# L1-45/35#
Handstand push-ups L2-Negatives L1-Wall step ups

For time (12 min cap)

Strength – Push Jerk – 3-3-3-3-3-3 (3 Min per set)

Post WOD – 2 sets:  :30 standing hamstring stretch/leg - 5 down dog to up dogs

Warm Up - Hip rotations – out and around - Hip rotations – in and out - Heel walks – Tip toe walks – Front skips – Back skips – Side skips - high knees - butt kickers – Carioca – 2 shuttle runs - 20 alternating Spiderman reaches - 10 up dog to downward dogs - 6 alternating dumbbell snatches, moderate weight - 6 sit-ups - 3 lateral burpees over the dumbbell
50-meter run - 6 alternating dumbbell snatches, workout weight - 6 sit-ups - 3 lateral burpees over the dumbbell - 50-meter run – Use workout variations.

WOD
80 alternating DB snatches L3-50/35# L2-65 @ 40/25# L1-50 @ 30/15#
80 sit-ups L2-65 reps L1-50 reps
80 lateral burpees over the DB L2-65 reps L1-50 burpees
800-m run L2-600m L1-400m

For Time

Post WOD - 1:00 elevated pigeon stretch/side - 1:00 calf stretch/leg

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