Warm Up  - 15 pulls on the rower (easy pace) - 10 alternating Spiderman stretches - 15 pulls on the rower (18-20 strokes per minute pace) - 20 alternating mountain climbers - 15 pulls on the rower (22-24 strokes per minute pace) - 10 Kang squats - 15 pulls on the rower (26-30+ strokes per minute pace - 20 air squats – Empty bar:  5 reps ¼ back squats – 5 reps ½ back squats – 5 back squats – Build up:  Back Squat – 5-5-5 – Practice round:  10-calorie row - 5 back squats

WOD
75/60 cal row L2-60/45 cals L1-30/21 cals
21 back squats L3-185/125# L2-135/95# L1-55/35#
75/60 cal row L2-60/45 cals L1-30/21 cals
15 back squats L3-185/125# L2-135/95# L1-55/35#
75/60 cal row L2-60/45 cals L1-30/21 cals
9 back squats L3-185/125# L2-135/95# L1-55/35#

For time

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

Warm Up - 5 inchworms + 1 push-up - 20 high knees - 100-meter run - 10 alternating Spiderman stretches - 20 butt kickers - 100-meter run - :15 Samson stretch/leg - :15 squat hold - 100-meter run - :30 plank-ups – Rest :10 - :30 burpees – 20 Plank shoulder taps – 20 Feet elevated shoulder taps – 20 Partial wall walk shoulder taps – 20 Stomach-to-wall handstand shoulder taps – 20 Stomach-to-wall handstand shoulder taps with a pause each rep – 20 Freestanding handstand shoulder taps – 10 scap pulls – 5 kip swings – 3 lever downs – 5 kipping pullups –

WOD

AMRAP 4:
100-m run
10 pull-ups L2-5 pullups L1- 10 ring rows

Right into...

AMRAP 4:

100m run

10 HOD pushups L2-worm ups L1-knee pushups

                  Right into…

AMRAP 2:
Freestanding handstand hold L2-wall handstand hold L1-wall step up hold or pushup plank

– Rest 3:00 between sets-

2 sets for total rounds + reps
– Every second of the handstand hold is a rep.

Post WOD - 100-meter cool-down walk – Alternating 30 reach, roll, and lift

Warm Up - Partner 1: 10 alternating Spiderman stretch + reaches - 10 up-downs - Partner 2: - Bike, slow
Switch
Partner 1: 10 alternating Samson lunges - 10 air squats - Partner 2: Bike, moderate
Switch
Partner 1: 10 alternating scorpion stretches - 10 burpees - Partner 2: Bike, fast
Switch

10 banded pull-aparts - 10 banded monster walks, forward - 10 banded monster walks, backward - 10 banded side steps, right - 10 banded side steps, left - 10 alternating plank shoulder taps - 10 wall step up shoulder taps - 1 wall walk

4 walking lunges, unloaded - 4 dumbbell walking lunges, light - 6 dumbbell walking lunges, workout weight
– Partners take turns moving through each step.

PARTNER WOD

60/50 calorie bike L2-50/40 calorie bike L1-30 20 calorie bike
200ft Double-DB walking lunges L3-50/35# L2-40/25# L1-30/15#
20 wall walks L2-14 wall walks L1-12 inchworm pushups (knees if needed)
– Split work as needed; 1 partner works at a time.

2 rounds for time

Post WOD - 1:00 foam roll upper back - 1:00 pigeon stretch - 1:00 arm cross-body deltoid stretch

Warm Up – 100m run – PVC:  10 pass throughs – 10 around the world – 10 back rack presses – 10 good mornings – 100m run – 2 sets:  5 pullups – 5 pushups – 5 sit-ups – 5 pullups – 5 down/up dogs – Empty bar:  3 deadlifts – 3 hang power cleans – 3 front squats – 3 push jerks – Build up:  2 sets of complex

Strength – Clean Complex – 1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Jerk – 7 sets (4 min per set)

WOD – Tabata Style

20 sec of max effort on any machine

10 sec rest

8 sets for total calories

Post WOD – 2 sets:  30 sec bar/ring hang – 30 sec bottom of squat hold – 30 sec forearm stretches

Warm Up – 1 min row / bike – 10 pendulum lunges – 10 lying toes to bar – 10 HOD pushups – 1 min bike / row – 10 side lunges – 10 squats – 10 pullups / ring rows – 200m run – tip toe walk – heel walk – 20 zig zag jumps – 20 front to back jumps – 20 criss cross jumps - 3 sets:  1 min front scale – rest :30 – 1 min back scale –

WOD
30:00 on any machine or run (combine machine and run if you desire)

Total Meters

Post WOD - 1:00 banded lat stretch/side
1:00 Samson stretch/side
1:00 pigeon stretch/side

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:  5 knees to 90 – 5 knees to armpits – 5 toes to bar – DB hang C&J:  5 hang dip + shrugs/arm – 5 hang power cleans + 5 single arm push jerks/arm – 5 clean and jerks/arm – Test 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 – Use workout variations.

WOD – 20 Min AMRAP
8 toes-to-bars L2-Hanging knee raises to chest L1-Hanging knee raises to waist
10 single-DB hang clean and jerks L3-50/35# L2-40/25# L1-30/15#
14/12 cal row L2-same L1-10/8 cal row
– 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 - AMRAP 3:00 Junkyard Dog Warm up:  Partner A: 3 jumps around partner - Partner B: 3 jumps around partner - Partner A: 3 jumps over and crawl under partner - Partner B: 3 jumps over and crawl under partner – :30 pushup plank – 5 down dog / up dogs – 5 table poses – 10 pushups – Empty Bar:  5 reps of 3 sec descent bench press – 5 reps 3 sec descent + 2 sec pause + explosive push – 5 bench press reps – Build up:  5-5

WOD
Bench Press – 3-2-1-1-1-1-1 (2:30 per set)

Bench press
3-3-3-3-3-3-3-3 (2 Min per set)
– Lift 50-60% of heavy single loading.

Post WOD - 1:00 slow banded pass-throughs - :30 doorway pec stretch/side

Warm Up - 200-meter run, slow – 20 zig zag jumps – 20 criss cross jumps - 10 PVC pass-throughs - 10 PVC good mornings - 10 PVC hang muscle snatches - 10 alternating Spiderman stretches - 10 air squats - 200-meter run, fast – Empty bar:  5 snatch deadlifts – 5 snatch deadlift + shrugs – 5 power snatches – 5 overhead squats – 5 squat snatches – Build up:  3 sets - 1 snatch + 5 overhead squats –

WOD

Every 5:00
400-m run L2-300m L2-200m
15 overhead squats L3-95/65# L2-75/55# L1-45/35#
– Rest the remainder of the 5:00

6 rounds for slowest round

Post WOD - 2 sets:  :30 foam roll IT band/leg - :30 lacrosse ball roll/foot - :30 samson stretch

Warm Up
:30 hollow rock / Pike hold - :30 med-ball squat / Pull-up bar hang - :30 walking lunge / Plank hold
– :30 V-up / :30 handstand hold (either wall walk or kick up) - :30 wall-ball shots / reverse grip pull-up hold - :30 overhead med-ball lunges / Side plank – Alternate back and forth with your partner every :30 - Toes to bar: 5 scap pulls - 5 hanging knees to 90 - 5 knees to armpits - 5 toes to bar

Partner WOD
30 toes-to-bars - non-working partner holds a handstand against a wall
45 wall-ball shots 20/14# -  non-working partner hangs from the pull-up bar
60 overhead med-ball lunges - non-working partner holds a side-plank
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.

3 rounds for time

L2
30 knees-to-chest - non-working partner holds a handstand against a wall
45 wall-ball shots 16/12# - non-working partner hangs from the pull-up bar
60 overhead med-ball lunges - non-working partner holds a side-plank
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.

3 rounds for time

L1
30 hanging knee raises - non-working partner holds a plank
30 wall-ball shots 14/10# - non-working partner holds the bottom of a ring row
30 walking lunges, non-working partner holds a single-dumbbell overhead 15/10#
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.

3 rounds for time

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

Warm Up - 10 alternating Spiderman stretches - 10 alternating hamstring scoop stretches - 20 banded side steps, right, left - :20 row, bike, or ski, easy - :20 row, bike, or ski, moderate - :20 row, bike, or ski, hard - 10 PVC good mornings - :20 row, bike, or ski, easy - :20 row, bike, or ski, moderate - :20 row, bike, or ski, hard - 10 PVC pass-throughs - :20 row, bike, or ski, easy - :20 row, bike, or ski, moderate - :20 row, bike, or ski, hard - 10 PVC around-the-worlds - 10 alternating Spiderman stretch – 10 - push-ups to down dog - 10 double knee tucks in a plank - 5 wall-facing squats – Empty bar:  10 front rack elbow raises – 10 back rack elbow raises – 5 front squats – 5 clean deadlifts – 5 clean power pulls – 5 squat cleans – 5 push jerks – Build up:  Front squats – 5-4-3

Strength – Front Squats – 4-4-3-3-2-2 (3 Min per set)

WOD – 5 Min AMRAP
1 squat clean L3-165/105# L2-115/75# L1-55/35#
1 shoulder-to-overhead
Total Reps

Post WOD - 1:00 banded shoulder stretch/arm

Warm Up - 2 rounds:  1:00 row - 12 alternating lying hip crossovers - 8 strict hanging knee raises - 6 pendulum (front to back) lunges/side – 1 set:  10 box step ups – 10 box step-overs – 8 box step overs (light load) – 6 box step overs (working weight) –

WOD
On a 3:00 clock:
500/400m row L2-400/300m row L1-300/200m row
Max double-DB box step-overs L3-50/35# 20/20” L2-40/25# 16/16” L1-30/15# 12/12”
– Rest 3:00 between sets.

4 sets for max reps

WOD II
:30 Russian twists (You pick the weight)
:30 rest

4 sets for total reps
Post WOD – 1:00 couch stretch / side

Warm Up - 2 sets:  :30 alternating back rack lunges PVC - :30 push-ups - :30 air squats - :30 burpees - :30 PVC good mornings - :30 PVC pass-throughs – 1 set:  10 banded side steps (Rt/Lt) – 10 banded steps (forward/backward) - Empty bar:  5 shin to knee – 5 shin to mid thigh – 5 deadlifts – Build up:  Deadlift – 5-5-5

Strength – Deadlift – 4-4-3-3-2-2-1 (3 min per set)

WOD
15-12-9-6-3 L2-same L1-same
Deadlifts L3-225/155# L2-155/105# L1-55/35#
30-24-18-12-6 L2-same L1-20-16-12-8-4
Bar-facing burpees

For time (10 Min CAP)

Post WOD - 2 sets:  1:00 banded hamstring stretch/leg - :30 cat/cow stretch

Warm Up - 2 sets:  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) - Hip rotations – out and around - Hip rotations – in and out - Heel walks - Toe walks - High knees - Butt kicks – Carioca - Skipping (forward/back/height/length) – 400m run

WOD
1,200-m run L2-1000m L1-600m
3:00 rest
800-m run L2-600m L1-400m
2:00 rest
400-m run L2-300m L1-200m
1:00 rest
200-m run L2-200m L1-100m

For time

Post WOD – 200m walk - 1:00 foam roll calves - 1:00 standing pike stretch

Warm Up - 2:00 bike, row, ski, or jog - 10 band pull-aparts - 10 inchworms - 10 push-ups to down dog - 10 ring rows - 10 unweighted single-leg deadlifts - :20 plank hold - 10 band pull-aparts - 10 mountain climbers - 10 push-ups - 10 scap pull-ups - 10 unweighted single-leg deadlifts - :20 plank or handstand hold – Pullups / Ring Dips:  :20 hang from the pull-up bar - :10 rest - :20 ring support hold – Use feet to assist as needed. - 10 jumping pull-ups - 10 jumping ring dips - 3 strict pull-ups or scaling option - 3 strict ring dips or scaling option - 5 AbMat sit-ups – Use workout variation.

WOD – 20 Min EMOM
Min. 1 | Max strict pull-ups L2-Pullups + banded pullups L1-Ring rows
Min. 2 | Max strict ring dips L2-Ring dips + banded ring dips L1-Pushups
Min. 3 | Max AbMat sit-ups
Min. 4 | Rest

5 sets for total reps

Accessory – 2 sets:  12 single-leg kettlebell or dumbbell deadlifts/leg (5 Min per set)

Post WOD - 1:00 lacrosse ball chest mash/side - 1:00 lacrosse ball shoulder mash/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 – Front squat:  10 front rack elbow raises – 1 min lat smash (roller)/side - 10 back rack elbow raises - 5 ¼ front squats - 4 ½ front squats – 3 pause front squats – 3 front squats (unbroken) – Build up:  Front squat – 5-5

Strength – Back Squat -  5-5-4-4-3-3-2-2-1-1 (3 min per set)

Post WOD – 1 min back roller – 30 sec lat smash/side – 1 min bar hang

Warm Up – Partner Row/Burpees:  4 sets:  P1 rows 100m – P2 performs burpees for meter over or under on the row -  Switch and repeat – DB cleans:  5 DB deadlifts/side – 5 single DB hang muscle cleans/side – 5 single DB hang power cleans/side – 5 single DB hang power cleans/side (workout weight) – Mini round:  5-calorie row - 5 single-arm dumbbell power cleans, right - 5 single-arm dumbbell power cleans, left – Each partner performs one round – Use workout variations.

Partner WOD
20/16 calorie row L2-18/14 calories L1-15/11 calories
20 single-arm DB cleans L3-50/35# L2-40/25# L1-30/15#
– Partners alternate full rounds.

10 rounds for time (20 Min Cap)

Post WOD - :30 couch stretch/side - :30 hamstring stretch/side

Warm Up - 3 rounds:  1:00 jump rope - 10 air squats - 5 inchworms - 5 up-downs - 5 ring rows - 1 set:  PVC:  10 pass throughs – 10 around the world - 5 overhead squats - 5 behind-the-neck snatch grip strict presses - 5 snatch balances - 5 overhead squats - 5 behind-the-neck snatch grip push presses - 5 snatch balances - 5 heaving snatch balances – Empty bar:  3 Snatch deadlifts – 3 snatch power pulls – 3 muscle snatch – 3 power snatches – 3 overhead squats – 3 squat snatches –

Strength – Snatch (Pwr or Squat) – 3-3-3-3-3-3 (3 min each set)

WOD

1:00 max burpees
1:00 rest
7 rounds for reps

Post WOD - 1:00 pec stretch/side - 1:00 foam roll quads

Warm Up - 2 sets:  10 alternating Spiderman stretches - 10 alternating hamstring scoop stretches - 20 banded side steps, right - 20 banded side steps, left - 1 round:  200m jog - 10 alternating soldier kicks - 15 jumping jacks - 10 alternating Cossack squats - 15 jumping jacks - 10 alternating lunges – 200m run - 10 up-downs - 15 jumping jacks - 10 air squats - 15 jumping jacks - 10 jumping air squats – 200m run – 10 box step ups (lower) – 5 squats – 10 box jumps(workout height) – 5 squats – 10 box jump-overs (workout height) –

WOD
30 box jump-overs L3-30/24” L2-24/20” L1-16/12”
150 air squats L2-120 reps L1-90 reps
1600m run L2-1200m L1-800m

For time (18 Min Cap)

WOD II

:20 hollow rocks

:10 rest

8 rounds for total reps

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

Warm Up – 2 sets:  10 alternating Samson stretches - 10 up-downs - 10 alternating plank reach-throughs - 10 shoulder presses - 10 alternating jumping lunges - 1 wall walk + :10 hold at the top – Empty bar:  10 front rack elbow raises / side – 10 back rack elbow raises / side – 5 shoulder presses – 5 push presses – (no bar) 5 jump and lands – 5 jump + punch and land – (empty bar) 5 push jerks – Build up:  5-4-3

Strength – Push Jerk (Pwr or Split) – 3-3-3-2-2-2-1-1-1-1 (3 min per set)

Post WOD - 1:00 shoulder lacrosse ball smash/side - 1:00 hamstring stretch/leg

SAT 1/31/26 - 9-11am Open Gym / Partner WOD -

Jan 31 

Written By Ferber Wilson

WE WILL HAVE OPEN GYM IF YOU ARE ABLE TO GET HERE!‍ ‍