Warm Up - 400-meter run - :30 single-unders - 10 alternating Spiderman stretch + reaches - 10 plank hold to downward dog - 10 up-downs (slow) - 10 alternating Samson lunges - 10 dead bugs - :30 single-single-double-unders (or attempts) - 10 push-ups from the knees - 10 alternating scorpion stretches - 10 air squats - 10 push-ups - 10 sit-ups - :30 jump rope (workout variation) – Pistol Progression:  3 narrow stance squats (pause) – 3 narrow stance squats – 2 toenail spot pistols x 2 – 2 foot-wrap pistol squats – 2 pistols – Mini round:  :30 double-unders, attempts, or single-unders  - 10 sit-ups - 8 push-ups

WOD

3 rounds for time:
50 double-unders L2-40 DUs/Attempts L1-50 singles
40 sit-ups L2-30 sit ups L1-20 sit ups
30 push-ups L2-20 pushups L1-15 knee pushups
20 single-leg squats L2-10 single leg squats L1-10 reverse lunges

SCORE: TOTAL TIME

WOD II

Strict weighted pull ups – 5-5-5-5-5 (2 Min each)
– Pause with your chin over the bar for :01.

Post WOD - :30 standing bent-arm pec stretch/side­ - :30 calf wedge stretch/side

Warm Up - 2 sets:  5 inchworm to push-up + down dog - 10 PVC pass-throughs - 5 inchworm to push-up + down dog - 10 PVC around-the-worlds - 5 inchworm to push-up + down dog - 10 PVC snatch grip behind-the-neck presses – Hang pwr snatches:  5 high hang shrugs – 5 hang muscle snatch – 5 snatch drops – 5 hang power snatches – Loading up:  3 sets:  3 hang power snatches – Rest :60-:90 between sets. – Build to 40-45% of your best power snatch, or a weight that feels moderately light.

Strength – Hang Power Snatches – 3-3-3-3-3-3-3-3-3-3 (2 Min per set)

WOD – “Tabata” plank

20 sec plank

10 sec rest

8 rounds

Post WOD - 1:00 cobra stretch - :30 foam roll lats/side

Warm Up - 2 sets:  :20 of each movement: - Samson stretch lunges - PVC overhead squat (weight in heels) - Strict sit-ups (minimal arm movement) - Good mornings (neutral spine) - Strict pull-ups (full range of motion) - Strict ring dips (full range of motion) - 1 set:  2 x :30 row | Maintain an upright torso. - 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:  5 burpees over the rower - 150/200-meter row - 1:00 rest

WOD

Every 2 Min
15 burpees over the rower L2-10 L1-8
Max-calorie row
– Rest 2:00 between rounds –

6 rounds for total calories

Strength – Power Snatch – 3-3-3-3-3-3-3 (Every minute)

Post WOD - :30 figure-4 stretch/side - :30 standing calf stretch/side

Warm Up - 200-meter run - 10 Samson lunges - :30 PVC overhead squats (pause in the bottom) - :30 ring support hold - :30 ring rows - :30 kettlebell deadlifts - 200-meter run - 10 alternating Spiderman stretches - :30 PVC overhead squats (pause in the bottom) - :30 strict ring dips - :30 strict pull-ups - :30 handstand push-up negatives - 10 Russian kettlebell swings - 200-meter run - 10 hamstring scoops/leg - :30 PVC overhead squats (pause in the bottom) - :30 strict ring dips - :30 strict chest-to-bar pull-ups - :30 handstand push-ups - 10 kettlebell swings

WOD – “Nate”

20 Min AMRAP
2 ring muscle-ups L2-2 jumping ring muscle ups L1-2 ring rows + 2 bench dips
4 handstand push-ups L2-3 handstand negatives L1-HOD Push ups
8 kettlebell swings L3-70/55# L2-55/35# L1-35/20#

WOD II – 7 Min AMRP
15 GHD sit-ups
:30 plank hold (forearms)

Rounds + Reps

Post WOD - 1:00 banded overhead shoulder stretch/arm

Partner WOD

Warm Up

3 rounds:
:40 row, bike, or ski each partner
– One partner moves through each one of the stretches from the list while the other works.
Stretches:
1) Alternating toy soldiers, slow
2) Alternating Samson stretch
3) Alternating plank reach throughs

1 round:
:20 plank hold from knees (hands or elbows)
:20 plank hold (hands)
:20 plank hold (elbows)
1 round:
:10 passive bar hang
:10 active bar hang
:10 hollow hold
:20 active bar hang
– Practice holding a hollow body position on the final hang.

1 round each:
8 calories
– Non-working partner holds a plank.
1 round each:
8 calories
– Non-working partner hangs from a bar.

20 Min AMRAP
Max-cal on any machine

From :00-5:00 the non-working partner holds a plank

From 5:00-10:00 non-working partner hangs from a bar.

From 10:00-15:00, the non-working partner holds a plank.

From 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.

Post WOD - 1 set: 200-meter recovery walk - 2 sets: :30 lacrosse ball chest mash/side - :30 doorway pec stretch/side