Warm Up - 2 sets:  9/7 calorie row - 5 up-downs - 10 alternating Spiderman lunges - 5 inchworms - 10 hollow rocks – Kettlebell swing:  5 KB deadlift – 5 KB swing to eye level – 5 American KB swings (lighter) – 5 KB swings (working weight) – KB goblet lunge:  1 set:  4 reverse lunges, unloaded - 4 kettlebell goblet-hold lunges, light - 6 kettlebell goblet-hold lunges, workout weight - 1 round:  5-calorie row - 5 sit-ups - 5 kettlebell swings - 5 kettlebell goblet-hold lunges - 5 burpees –

WOD

80/65 calorie row L2-65/50 calsL3-40/30 cals
70 sit-ups L2-60 reps L1-50 reps
60 KB swings L3-55/35# L2-45/25# L1-35/15#
50 KB goblet-hold lunges L2-40 reps L1-30 reps
40 burpees L2-30 burpees L1-20 burpees
30/20 cal row L2-20/15 cal row L1-12/10 cal row

For time (28 Min Cap)

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

Warm Up - 2 rounds:  1:00 run, row, or ski - 10 arm swings across - 10 alternating arm swings overhead - :20 jump rope - 10 torso twists - 10 alternating plank reach-throughs - :20 jump rope – Rope climb:  3 rope pullups or bar pullups – 3 hand over hand – 2 standing foot hooks – 2 climbing foot hooks – 1 rope climb –

WOD

15 Min AMRAP
200m run L2-same L1-100m run
5Power cleans 155/105# L2-115/85# L1-55/35#
40 double-unders L2-20 double unders / attemps L1-40 singles

Rounds + reps

Skill Work – 5 min to accumulate Turkish get ups (you pick the weight)

Post WOD - 1:00 forearm stretch/arm - 1:00 calf stretch/leg

Warm Up – 3 sets:  :20 jumping jacks - :20 air squats - :20 mountain climbers – then - PVC:  10 pass throughs – 10 ATW – 10 back rack presses – 5 overhead squats – Empty bar:  5 ¼ OHS – 4 ½ OHS – 3 OHS – Front squat:  10 front rack elbow raises – 5 ½ front squats – 10 back rack elbow raises – 5 front squats – Back squat:  5 pause back squats – 5 back squats – Build up:  OHS 3-3 Front squat 3-3 Back squat 3-3

Strength – Overhead squat – 3-3-3-3  Front squat – 3-3-3-3  Back squat – 3-3-3-3 (2:30 per set)

Post WOD - 2 sets:  1:00 banded hamstring stretch/leg - 1:00 child’s pose

Warm Up - 2 rounds:  1:30 bike (do a hard, but not maximal 5-second burst during this time) - :20 hollow hold - :20 arch hold - :20 bar hang or scap pull-ups - 1 set:
1:00 foam roll lats/side – C2B pullups:  5 scap pulls – 5 kips – 5 lever downs – 5 kipping knee ups – 5 pullups – 5 C2B pullups - 1 set:  5-calorie Echo bike, hard pace - 5 chest-to-bar pull-ups - 5 push-ups –

WOD

9/7 calorie bike L2-8/6 cals L1-7/5 cals
12 chest-to-bar pull-ups L2-10 pullups L1-8 jumping C2B or 10 Ring rows
15 push-ups L2- 12 pushups L1-10 knee pushups

5 rounds for time (15 min cap)

Strength – Push Press – 3-3-3-3-3-3

Post WOD - 1:00 Spiderman/side - 1:00 foam roll lats/arm

Warm Up – 10 alternating Spiderman stretches - 10 inchworms - 10 Kang squats – 10 calf raises – 10 box step ups (low) – 6 box jumps – 4 box jumps (workout height) – Empty bar:  5 deadlift to knee – 5 deadlift to mid-thigh – 5 deadlifts – Buiild up:  Deadlift – 5-5-5

Strength – Deadlift – 5-5-5-5-5-5-5 (3 min per set)

WOD – 7 Min AMRAP
3 deadlifts L3-315/225# L2-185/125# L1-115/75#
10 box jumps L3-30/24” L2-24/20” L1-16/12”

Rounds + reps

Post WOD - 2 sets:  :30 seated forward fold - :30 pigeon stretch/leg

Warm Up – 6 sets:  :10 hard row - :50 easy row - 2 rounds:  10 Samson stretch lunges - 10 up-downs - 10 goose steps - 10 scap pull-ups – Pullups:  5 scap pulls – 5 kips – 4 lever downs – 3 kipping pullups - 2 rounds:  150-meter row, holding the athlete’s target pace - 2 burpee pull-ups – Use workout variations

WOD
2,000m row L2-1500m row L1-1000m row
50 burpee pull-ups L2-50 burpee jumping pullups L1-35 burpee ring rows
– Place the pull-up bar 6 in above your reach when your arms are extended overhead

For time (20 min Cap)

Post WOD - :30 standing pec stretch - :30 single-leg seated forward fold/leg

THANKSGIVING DAY PARTNER WOD – 9:00am  CLASS ONLY!!!!

80 Box Step ups L3-24/20” w/ Ball L2-20/18” w/ball L1-50 @ 18/12” w/ball

80 Abmat sit ups (Ball pass over box) L2-same L1-60 reps

80 S2OH w/ Ball L2-same L1-60 reps

70 Side lunge steps w/ Ball L2-same L1-50 reps

70 Chest Passes (6ft apart) L2-same L1-50 reps

70 Burpees (non-worker holds ball) L2-same L1-50 reps

60 Goblet Squats w/ Ball L2-same L1-40 reps

60 Overhead lunge steps w/ Ball L2-same L1-40 reps

60 Wall ball shots L2-same L1-40 reps

For Time

Ball DOES NOT TOUCH the ground once the WOD begins

Warm Up - 2:00 row, bike, ski, or jog (slow) - 20 mountain climbers - 10 arm swings across - 10 arm swings overhead - 10 torso twists/direction - 10 banded deadlifts - 10 banded squats - 10 banded pull-aparts - 1:00 row, bike, ski, or run (faster) – Empty bar:  7 clean deadlift + shrug – 6 hang power cleans – 5 power cleans – Build up:  3 power cleans + 2 hang power cleans – 3 sets -

Strength
3 power cleans
2 hang power cleans
– Build in load each set –

8 sets (4 min per set)

Post WOD - :30 palms down forearm stretch/arm - :30 palms up forearm stretch/arm - :30 couch stretch/side

Warm Up - 8 sets:  :25 slow - :05 hard – Bike, row, or ski. - 2 sets:  :20 bar hang - 10 unweighted good mornings - :20 bar hang - 10 kettlebell goblet hold good mornings - :20 bar hang - 10 good morning jumps – KB swings:  2 sets - 5 KB deadlifts – 5 Russian KB swings – 5 American KB swings (2nd set with working weight) – HSPU:  5 pike pushups – 20 sec handstand hold – 4 handstand negatives – 15 sec handstand hold – 3 handstand pushups – 10 handstand hold – 2 deficit handstand pushups -

WOD I

30-20-10-20-30
KB swings L3-55/35# L2-45/25# L1-35/15#
15-10-5-10-15
Deficit handstand push-ups L2-HSPU L1-HOD Pushups / Pike pushups
– Hands on 25/45-lb plates.

For time (15 Min Cap)

WOD II

20 sec hollow hold

20 sec rest

20 sec single KB overhead march in place (switch hands each round)

20 sec rest

6 sets

Post WOD - 2 sets:  1:00 foam roll upper back - 10 banded pull-aparts

Warm Up - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - :30 jumping jacks - 10 single-leg toe touches/leg - 20 alternating reverse lunges - :30 mountain climbers - 10 unweighted good mornings - 20 walking lunge steps - :30 up-downs – Rope climb:  3 hand over hand – 3 foot locks – 3 double foot lock – 1 rope climb – 1 legless rope climb – DB front rack lunges:  8-8-8

WOD – 12 Min AMRAP
20 DB front-rack walking lunges L3-50/35# L2-35/20# L1-20/15#
2 legless rope climbs L2-2 rope climbs L1-3 hand over hand
– Use two dumbbells

Rounds + reps

Strength – Push Jerk – 3-3-3-3-3-3-3

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

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