Warm Up - 3 shuttle runs - 10 alternating Spiderman stretch + reaches - 10 up-downs - 3 shuttle runs - 10 alternating Samson lunges - 10 air squats - 3 shuttle runs - 10 alternating scorpion stretches - 10 burpees – Empty bar:  5 full grip front squats – 5 squat stance push presses – 5 thrusters – Build up:  Thruster 5-5-5 – Ring dips:  15 sec ring support (top) – 15 sec ring support (bottom) – 5 jumping ring dips – 5 ring dips –

WOD I

30-20-10
Thrusters L3-95/65# L2-65/45# L1-45/35#
Ring dips L2-15-10-5 ring dips L1-HOD Pushups

For time (10 Min Cap)

WOD II

3 Min Max calories

Row or Bike

-Rest 2 Min-

3 sets

Total Calories

Post WOD - 1:00 lacrosse-ball tricep mash/side - 1:00 lacrosse-ball front delt mash/side

Warm Up – 200-meter jog (conversation pace) - 10 alternating Spiderman stretches - 10 alternating shoo the turtles - 10 alternating standing quad stretches - 10 calf raises - :20 single-unders - :20 high jump singles - 20 plank shoulder taps - :20 running singles - 5 inchworms - :20 double unders - 10 good morning + vertical jumps
:20 double unders or variations - 200-meter jog – Empty bar:  5 clean deadlifts – 5 clean power pulls – 5 muscle cleans – 5 power cleans – Build up: Power cleans – 5-4-3

WOD

10 Min AMRAP
3 power cleans L3-155/105# L2-115/75# L1-75/55#
20 double-unders L2-10 double unders L1-20 singles
– Add 10 jump rope each round each round (L2 add 5 reps each round)

Rounds + reps

Strength – Deadlift – 3-3-3-3-3-3-3 (2:30 per set)

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

Warm Up - 1:00 bike, easy - 5 inchworm to push-ups - 10 PVC pass throughs – 10 PVC around the world - 10 PVC good mornings - 1:00 bike, moderate - 10 box step-ups - 10 alternating jumping lunges - 10 PVC back rack presses – 10 PVC shoulder presses - 1:00 bike, workout pace - 5 box jumps - 10 PVC push presses – 10 PVC push jerks - 5 box jumps – Empty bar:  5 shoulder presses – 5 push presses – 5 push jerks – Build up:  shoulder to overhead – 10-9-8 – Mini round:  7 calorie bike – 7 box jumps – 7 S2OH –

WOD

16/14 Calorie bike
16 box jumps L3-30/24” L2-24/20” L1-16/12”
16 shoulder-to-overheads L3-115/75# L2-75/55# L1-45/35#

3 rounds for time (12 Min Cap)

Strength – Shoulder press – 5-5-5-5-5-5 (2:30 per set)

Post WOD - 1:00 Samson stretch/leg - :30 banded shoulder stretch/side

Warm Up - 2 sets:  10 monster walk steps, forward - 10 monster walk steps, backward - 10 banded sumo stance good mornings - 3 sets:  6 push-ups - 8 alternating Cossack squats - 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set.

Strength – Front Squat – Build up:  3-3-3 (2 Min per set) Working sets:  3-3-3-3-3-3-3 (3 Min per set)

Post WOD - 1:00 frog stretch - 1:00 seated straddle stretch - 1:00 seated butterfly stretch

Warm Up - 2 rounds:  :30 Cobra stretch to downward dog - 10 PVC overhead squat - :20 bar hang – 100ft Single-arm dumbbell overhead walk (Rt/Lt) - Every 2:00 for 3 sets:  5 single-arm dumbbell overhead squats (Rt/Lt) – Bar muscle up:  5 scap pulls – 5 kips – 3 kips + 3 lever downs – 3 pullups – 3 chest to bar pullups – 3 kipping knees to chest – 2 min to work on bar muscle ups – Dumbbell snatch:  6 alternating DB deadlift – 6 alternating DB high pulls – 6 alternating DB snatches – Build up:  Alt. DB snatch – 10-8-6

WOD

18 Min EMOM
Min 1: 3 bar muscle-ups L2-1 BMU or 3 jumping BMU L1-5 ring rows + 5 pushups (knees)
Min 2: Max-reps alternating DB snatches L3-50/35# L2-40/25# L1-30/15#
Min 3: Rest

6 Sets (Level)

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

Warm Up - AMRAP 7:  Paramed-ball walk (50 ft) - 10 paramed-ball partner lunges - Paramed-ball walk (50 ft) - 5 paramed-ball partner thrusters - Paramed-ball walk (50 ft) - 5 paramed-ball partner deadlifts - Paramed-ball walk (50 ft) - 5 paramed-ball partner shoulder presses – Med ball cleans:  5 med ball deadlifts – 5 med ball deadlift + shrug – 5 med ball front squats – 5 med ball cleans – Push press:  5 shoulder presses – 5 dip + stands – 5 push presses –

WOD

20 med-ball cleans L3-20/14# L2-16/12# L1-14/10#
10 push presses L3-135/95# L2-95/65# L1-45/35#

5 rounds for time (10 Min Cap)

Strength – Cleans – 3-3-3-3-3-3-3

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

Warm Up - 3 sets:  200-meter run - Pike bear crawl - 10/8 calorie Echo bike - Crab walk – Bear crawl and crab walk are 25 ft each – Bike warmup: 4 sets - 10 sec bike – 20 sec rest (increase intensity with each set) – Pullups:  5 scap pulls – 10 quick kips – 5 lever downs – 5 kipping pull ups –

WOD

Part 1
Every 2:00 x 5 sets:
0:30 max-cal Echo bike

Total Calories

-Rest until the clock hits 12:00, and then -

Part 2
5 rounds for time of:
200-m run L2-same L1-100m
10 pull-ups L2-jumping pullups L1-ring rows

For time

Post WOD - 1:00 up dog to downward dog

Warm Up - 2 sets:  5 plank to downward dogs - 10 banded pull-aparts - 10 banded pass-throughs - AMRAP 4:  20 jumping jacks - 10 up-downs - 5 hand-release push-ups – Bench press:  20 sec lockout hold – 5 slow decent reps – 5 pause at bottom reps – 5 tempo reps – Build up:  Bench press – 5-4-3

Strength – Bench Press – 3-3-3-2-2-2-1-1-1 (3 min per set)

WOD
:10 L-sit holds L2-knees bent L1-hanging knee raises
:20 rest

10 sets

Post WOD - 1:00 banded shoulder stretch/side

This workout honors Chad Wilkinson, who died by suicide on Oct. 29, 2018. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

Chad’s wife, Sara Wilkinson, dedicates her time to raising awareness around suicide prevention and honoring Chad’s life. She says, “Even while serving as a SEAL, Chad took time to scale up to the [Rx’d] version. There is zero shame in starting [scaled], or with Standard weight, or in sharing the steps with a friend.”

Donate to the Step-Up Foundation at http://www.stepupfoundation.org./

Warm Up – 5 Min AMRAP with partner:  10 synchronized high knees in place - 5 leg swings/ leg - 10 synchronized walking lunges - 5 cobra stretch to downward dogs - 5 synchronized step-ups (any height) - 10 step-ups – Partners step up at the same time. – Use workout variations –

Partner WOD – CHAD 1000X

1,000 weighted box step-ups L3-45/35# 20” L2-30/20# 20” L1-Body weight 12”
– Partners work at the same time.

For time (50 Min Cap)

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

Warm Up - 1:00 easy row - :30 moderate row - :10 harder row - 10 alternating scorpion stretches - 10 air squats - :10 hollow hold - 5 push-ups to down dog from the knees - 10 air squats - 10 hollow rocks - 5 push-ups to down dog - 10 air squats - :30 plank hold - 1:00 easy row - :20 moderate row - :10 hardest row – 5 up-downs – 5 plank knee tucks – 5 burpees –

WOD

30 burpees L2-25 burpees L1-15 burpees
800m row L2-700m L1-600m
25 burpees L2-20 burpees L1-15 burpees

600m row L2-500m L1-400m

20 burpees L2-15 burpees L1-10 burpees

400m row L2-300m L1-200m

15 burpees L2-10 burpees L1-10 burpees

300m row L2-200m L1-100m

10 burpees L2-10 burpees L1-5 burpees

200m row L2- 100m L1-100m

5 burpees L2- 5 burpees L1-5 burpees

100m row L1-100m row L1-50m

For time (30 Min Cap)

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

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