WARM UP - 6 Min EMOM - Min1 | :45 bike - Min 2 | :20 bar hang + :25 air squats - Min 3 | :45 push-up to downward dog – Increase the pace on the second round - Front squat (from floor): 5 reps of 1/4 front squats - 5 reps of 1/2 front squats - 5 full front squats - Push press: 5 dip and drive (no arms) - 5 strict presses - 5 push presses - Build up: 5 push presses - 5 front squats - 5 calorie echo bike – Use a light weight - 3 push presses - 3 front squats - 3 calorie echo bike – Use intended workout weight.

Partner WOD
21-15-9 (men) 15-12-9 (women)
Push presses L3-115/75# L2-75/55# L1-45/35#
Echo bike calories

21-15-9
Front squats (75/115 lb)
Echo bike calories
– Partner 1 completes all of the push presses and calories at 21 reps, and then Partner 2 completes all of the push presses and calories at 21 reps; then 15, then 9 reps; repeat that format for the front squats and calories.

For total time

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

Warm Up - 200-meter run, slow - 5 inchworms - 10 Samson stretch lunges - 10 banded pull-aparts - 200-meter run, faster - 5 up-downs - 10 alternating Cossack squats - 10 banded monster walk steps - 200-meter run, faster – Toes to Bar:  5 scap pulls – 5 kips – 3 knees to armpits – 3 toes to bar – Box jumps:  6 box step ups – 6 box jumps (slow) – 6 box jumps (fast step down) – Mini round:  5 Toes to bar (scale as needed) – 5 box jumps (working height) –

WOD

15 toes-to-bars L2-15 Toes AHAP L1-Lying T2B
15 box jumps L3-24/20” L2-20/16” L1-16/12”
– Step down from the box.

5 rounds for time (14 Min CAP)

Snatch Warm Up

PVC:  10 Pass throughs – 10 Around the world – 5 back rack presses – 5 overhead squats – 5  snatches from shin

Empty Bar:  5 Hang muscle snatch – 4 – Power snatch – 3 Squat snatch

Build up:  Snatch – 3-3

Strength – Snatch (Pwr or Sqt) – 3-3-3-3-3 (2:30 per set)

Post WOD - :45 couch stretch/side - :45 pigeon stretch/side - :45 cobra stretch to downward dog

Warm Up - 3 sets:  2 shuttle runs - 5 kettlebell windmills (Rt/Lt) - 10 bent-over rows (Rt/Lt) - 5 burpees – 5 ring rows – Rower:  10 strokes (legs only) – 10 strokes (legs + pull + pause) – 10 full stokes (no pause) – 10 strokes at workout pace – KB walking lunge:  6 walking lunges steps (no weight) – 6 KB front rack walking lunge steps (Rt/Lt) – 6 KB front rack walking lunge steps (Rt/Lt) with working weight -  

WOD – 20 Min AMRAP

500m row L2-400m row L1-300m row
25ft Single-arm KB front-rack walking lunges, right L3-55/35# L2-35/20# L1-20/10#
25ft Single-arm KB front-rack walking lunges, left
15 ring rows
– Feet positioned directly underneath the initial hanging position of the rings.

Rounds + Reps (Target rounds – 4-6+)

Post WOD - 200-meter walk - 1:00 couch stretch/side - 1:00 banded shoulder stretch/side

Warm Up – 2 sets:  10 alternating Spiderman stretches - 10 alternating hamstring scoop stretches - 20 banded side steps (Rt/Lt) - 2 sets:  :20 jumping jacks - :30 push-ups - :20 alternating single-leg toe touches - :20 wall step up shoulder taps – Rest :10 between sets – HSPU:  5 Pike pushups (feet on floor) - :20 handstand - :20 headstand – 1 strict HSPU – 3 kipping HSPU – Deadlift:  10-8-7

WOD – “Diane”

21-15-9
Deadlifts L3-225/155# L2-185/125# L1-75/55#
Handstand push-ups L2-Pike pushups L1-HOD Pushups

For time (10 Min Cap)

Strength – Push Press – 5-5-5-5-5-5-5

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

Warm Up - 2 sets:  5 plank to downward dog - 10 banded pull-aparts - 10 banded pass-throughs - 1 set:  :30 Samson lunges - :30 jump rope - :30 up-downs - :30 jump rope - :30 scap pull-ups - :30 jump rope - :30 banded face pulls - 200-meter jog - 1 set:  10 ring rows - :20 hang from the pull-up bar - 5 ring rows - 10 jumping pull-ups - 3 strict pull-ups or scaling option - 200-meter run - :20 double-unders - 3 strict pull-ups

Strength – Weighted Pullups – 3-3-3-3-3 (2 Min per set)
WOD

600-m run L2-same L1-300m
100 double-unders L2-50 double unders L1- 100 singles
15 strict pull-ups L2-15 kipping pullups L1-15 ring rows
400-m run L2-same L1-200m
75 double-unders L2-35 double unders L1-75 singles
12 strict pull-ups L2-12 kipping pullups L1-12 ring rows
200-m run L2-same L1-100m
50 double-unders L2-25 double unders L1-50 singles
9 strict pull-ups L2-9 kipping L1-9 ring rows

For time (15 Min Cap)

Post WOD - 1:00 calf stretch/side - 1:00 lat tricep stretch/side

Warm Up - 2 sets:  :30 on any machine - 10 Spiderman lunges - 10 Cossack squats (5/leg) - 5 goblet squats - 5 paused goblet squats (:03 pause at the bottom – Back squat:  5 ¼ squats - 4 ½ squats – 3 pause squats – 3 back squats (unbroken) – Build up:  Back squat – 5-5

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

WOD – Using 75% of 5 rep max

1 min MAX reps back squat

Rest 2 Min

3 sets for total reps

Post WOD - 2 sets:  :30 child’s pose - :30 Samson stretch/leg

Warm Up – 200m run - 10 alternating Spiderman stretches - 10 alternating hamstring scoop stretches – 200m run - 10 alternating Samson stretches - 10 banded side steps (Rt/Lt) – 200m run - Hip rotations (out/around) – Hip rotations (in/out) - Heel walks - Toe walks - Skipping (forward for height /back for quickness) – 5 scap pulls – 5 kips – 5 lever downs – 5 strict pullups – 5 kipping pullups – 5 knees AHAP – 5 toes to bar – 5 burpees – 200m run –

WOD

1200m run L2-800m L1-600m

20 pullups L2-jumping pullups L1-ring rows - 2:00 rest -
800m run L2-600m L1-400m

20 burpees  - 2:00 rest -
400m run L2-300m L1-200m

20 Toes to bar L2-knees AHAP L1-Lying T2B - 2:00 rest -
200m run L2-same L1-100m

For time (25 Min Cap)

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

Warm Up - 6 sets Partner A: Rows to 100 meters. For every meter Partner A rows under or over 100 meters, they must perform 1x that many reps of a sit-up + an air squat.Partner B: As soon as Partner A gets off the rower, Partner B starts on their own 100-meter row – Front squat (from floor):  5 clean deadlifts + shrugs – 5 front squats – 5 hang squat cleans – 5 squat cleans – Build up:  1 squat clean + 4 front squats - 3 sets

WOD – 20 Min AMRAP
500/400m row L2-same L1-250/200m row
30 AbMat sit-ups L2-same L1-20 reps
10 front squats L3-185/125# L2-135/95# L2-65/45#

Rounds + reps

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

Post WOD - 2 sets:  :30 cobra stretch - :30 foam roll quads

Warm Up - :30 band pull-aparts - 10 box step-up overs - 10 push-ups to down dog - 10 ring rows - 10 air squats - :20 handstand hold - 10 air squats - 10 ring rows - 10 push-ups - 10 box jump-overs - :20 band pull-aparts – Handstand pushups:  5 pike pushups – 20 sec handstand hold – 3 handstand pushup negatives – 3 strict handstand pushups – 3 kipping handstand pushups – Ring dips:  10 sec support (top) – 10 sec support (bottom) – 2 jumping dip negatives – 2 strict ring dips – 2 kipping ring dips – WOD prep:  3 box jump-overs (working height) - 3 air squats - 3 handstand push-ups - 3 ring dips - 3 push-ups

WOD

40 box jump-overs L3-24/20” L2-20/16” L1-16/12”
40 air squats
40 HOD pushups

30 box jump-overs L3-24/20” L2-20/16” L1-16/12”
30 air squats
30 ring dips L2-jumping ring dips L1-HOD pushups

20 box jump-overs L3-24/20” L2-20/16” L1-16/12”
20 air squats
20 handstand push-ups L2-pike pushups L1- HOD pushups

For time (15 Min Cap)

Core Work

5 sets:
:30 side plank, right – rest :10
:30 side plank, left – rest :10
:30 hollow rocks – rest :10
Post WOD - 1:00 lacrosse ball chest mash/side - 1:00 lacrosse ball shoulder mash/side

Warm Up - 2 sets:  :20 jumping jacks - 5 inchworms - 20 mountain climbers - 10 forward and back leg swings, right - 10 forward and back leg swings, left - 10 banded monster walk steps, forward - 10 banded monster walk steps, backward – Power Clean:  10 hang muscle cleans – 8 high hang power cleans – 5 deadlift shrugs – 10 power cleans –

Clean Complex

5 sets:
1 clean-grip-deadlift
1 clean pull
1 hang power clean
1 below the knee power clean
– Build in load.

Strength – Power Cleans – 10-8-6-5-4-3-2 (all sets unbroken)

Post WOD - 1:00 hamstring stretch/leg­ - 1:00 lat stretch/side

Warm Up - 4 rounds:  :30 easy - :10 fast (Your choice of machine) - 20 alternating plank shoulder taps - :20 side plank/side - 10 alternating spiderman twists - :15 hanging L-sit hold - :30 Samson stretch/side – Rope climb:  2 hand over hand – 3 standing foot locks – 3 reps of 2 foot lock and pulls – 1 rope climb - 10 alternating lunges - 5 up-downs - 8 alternating single-dumbbell lunges, light weight - 3 burpees - 6 alternating single-dumbbell lunges, workout weight - 3 lateral burpees over the dumbbell – Practice round:  5 alternating single-dumbbell lunges - 3 lateral burpees over DB - 1 rope climb – Use workout variations.

WOD – 10 Min AMRAP
5 alternating single-DB lunges L3-50/35# L2-40/25 L1-25/15# (Hold the dumbbell any way)
3 lateral burpees over the DB
1 rope climb L2-1 climb AHAP L1-3 Hand over Hand

Rounds + Reps
Strength – Deadlift – 3-3-3-3-3-3 (3 min per set)

Post WOD – 1 min couch stretch / side

Warm Up - 2 set:  25-meter suitcase carry - 10 air squats - 25-meter suitcase carry - 10 sit-ups - 25-meter suitcase carry - 10 burpees – Double unders:  20 sec single unders – 20 sec high jump singles – 20 sec double unders – 30 reps of your version – Russian kettlebell swings:  10 KB deadlifts – 10 Russian KB swings - 1 set:  20-meter kettlebell suitcase carry - 30 double-unders - 10 Russian kettlebell swings - :20 plank hold – Use workout variations.

WOD

Every 5:00
100-m KB suitcase carry L3-70/55# L2-55/35# L1-35/20#
100 double-unders L2-50 double unders L1-100 singles
30 Russian KB swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank.
– Use the same kettlebell for the swings.

5 sets Max plank time and level

Post WOD - 1:00 forearm stretch - 1:00 child’s pose stretch

Warm Up – 20 sec work – 10 sec rest:  arm swings across - arm swings overhead - torso twists - alternating hamstring scoops - high knees - butt kickers - jumping jacks - up-downs – burpees – Ring muscle up:  15 sec ring support (top) – 15 sec ring support (bottom) – 3 false grip ring rows – 3 low ring transitions – 3 low ring muscle ups – 3 jumping muscle ups – 1 muscle up – Hang snatch:  5 snatch deadlift – 5 hang muscle snatch – 5 hang power snatch – Build up:  Hang power snatch – 5-5-5

WOD

15 ring muscle-ups L2-10 jumping muscle ups L1-10 ring rows + 10 box dips
30 hang power snatches L3-115/75# L2-95/65# L1-45/35#
60 bar-facing burpees L2-50 burpees L1-30 burpees

For time (12 Min Cap)

Strength: - Overhead squat – 5-5-5-5-5-5 (3 min per set)

Post WOD - 200-meter cool-down walk - 1:00 Samson stretch/side - 1:00 elevated pigeon stretch/side

Warm Up - 1 set:  10 leg swings/leg - 10 unweighted good mornings - 10 walking reverse lunges - :30 narrow-stance air squats (keep heels down) - 10 lateral leg swings/leg - 10 single-leg toe touches/leg - :30 alternating standing figure-four stretch - :30 air squats - 10 inchworms + 1 push-up/rep - 10 alternating Cossack squats - :30 jumping lunges - :30 air squats – Rower:  20 sec fast pull slow return – 20 sec upright torso – 20 sec workout pace – Bike:  20 sec slow pace – 20 sec medium pace – 20 sec workout pace

WOD I
250m row or 600m bike L2-200m row or 500m bike L1- 150m row or 400m bike
– Rest 1:00 between sets.
– Score the slowest set.

10 sets each for time

WOD II

Bar hang for max time

-Rest 2 min-

2 sets

Longest time is your score

Post WOD - 1:00 alternating scorpion stretch - 1:00 seated straddle stretch (feet wide)

Warm Up – 100m run – walking lunge – side lunge – 100m run – zig zag jumps – criss cross jumps – 100m run – 25ft bear crawl – 25ft crabwalk – 25ft inchworm - 10 alternating plank shoulder taps - 10 push-ups – 1 set:  10 pike shoulder taps – 5 handstand kick ups to the wall – 3 free standing handstands – 4  wall step up shoulder taps – 4 handstand walk to wall -

WOD I

400-m run L2-300m run L1-200m run
50ft handstand walk L2-10 handstand walks to wall L2-50ft bear crawl
– Handstand walk 25 ft out and 25 ft back.

5 rounds for time (15 min CAP)

WOD II

20-15-10

GHD situps L2-Med ball abmat sit ups L1-Abmat sit ups

5-10-15

Burpees

For time (10 min CAP)

Post WOD – 1 min banded shoulder stretch / arm

Warm Up - 2 sets:  10 back-to-back twist passes - 10 granny tosses - 10 bounce passes (optional) - 10 chest passes - 10 side tosses, right - 10 side tosses, left - 10 roll passes - 10 squat throws - :30 seated straight leg toe touch stretch - 10 single-leg leg lifts, pike position/side - :30 seated straight leg toe touch stretch - 10 leg lifts – Wall ball shots:  5 pause squat – 4 med ball push presses – 3 wall ball shots – Toes to bar:  5 kips – 3 kips + 3 knees to 90 – 5 toes to bar –

WOD

21-18-15-12-9-6-3
Toes-to-bars L2-Knees AHAP L1-Lying toes to bar
Wall-ball shots L3-20/14# L2-16/12# L1-14/10#

For time (12 Min CAP)

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

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

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Warm Up - 10 alternating Spiderman stretches - 10 alternating hamstring scoop stretches - 20 banded side steps (moving right) - 20 banded side steps (moving left) - 10 arm swings across - 10 arm swings overhead - 10 torso twists/direction - 10 arm circles forward - 10 arm circles backward - 10 unweighted good mornings - 10 leg swings/leg - 10 lateral leg swings/leg - 10 Samson stretch lunges - 10 alternating Cossack squats - 6 alternating walking lunges - 6 sit-ups - :30 rest - 6 alternating walking lunges - 6 sit-ups - :30 rest - 6 alternating walking lunges  - 6 sit-ups

WOD I

50-40-30-20-10 L2-40-30-20-10 L1-30-25-20-15
Walking lunges
AbMat sit-ups

For time (10 Min Cap)

WOD II – Partner WOD

15 Min AMRAP

10 Pull ups L2-Jumping pullups L1-ring rows

10 HOD pushups L2-same L1-Knee pushups

10 Box Jumps 24/20” L2-20/16 L1-16/12”

-Alternate each movement-

Rounds + reps

Post WOD – 1 min shoulder smash (lacrosse ball) – 1 min bar hang – 1 min pec smash (lacrosse ball)

Warm Up - 200-meter run, slow - 5 leg swings/leg - 5 hamstring scoops/leg - 5 inchworms + push-ups - 200-meter run, faster – Wall walks:  10 plank shoulder taps – 10 wall step up shoulder taps – 2 partial wall walks – 1 wall walk – Deadlift – 5-4-3-2-1 (80-90% of 1 rep max for workout weight) –

WOD

30 Min AMRAP
3 wall walks L2-3 partial wall walks L1-3 wall step ups / inchworms
200-m run L2-same L1-100m
1 deadlift – Deadlift load is 80-90% of 1-rep max.

Rounds + reps

Post WOD - :30 scorpion stretch/side - 1:00 child’s pose stretch

Warm Up - 3 sets:  10 alternating Samson stretch lunges - 10 PVC overhead squats (weight in heels) - 10 strict sit-ups (minimal arm movement) - 10 good mornings (neutral spine) - 10 strict pull-ups (full range of motion) - 10 strict ring dips (full range of motion) - 1 set:  2 x :30 row | Chest and torso upright. - 2 x :30 row | Hold the end of the stroke for :01. - 2 x :30 row | Return the arms before the knees bend. - 2 x :30 | Speed up the cadence, but still extend the arms before the knees bend. - 2 sets:  150-meter row, holding a pace of 1:45-2:30/500 meters - 1:00 rest

WOD I
2,000-meter row L2-1800m L1-1600m
-Rest 10 min-
1:00 max-calorie bike – All levels –

WOD II

21-15-9
Knees-to-elbows L2-Knees AHAP L1-Lying T2B
Overhead squats L3-135/95# L2-95/65# L1-

For time

Post WOD - 2 sets:  :30 Samson stretch/side - :30 elevated pigeon stretch/side