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!‍ ‍

Warm Up - 2 sets:  200-meter run - 5 up-downs - 10 alternating Spiderman lunges - 5 inchworms - 10 air squats – Cleans:  5 clean deadlift – 5 clean power pulls – 5 muscle cleans – 5 power cleans – 5 reps ¼ front squats – 5 reps ½ front squats – 5 front squats –

Strength – 3 Power cleans + 3 Front squats – 5 sets (2:45 per set)

WOD
10-8-6-4-2
Front squats L3-185/125# L2-135/95# L1-55/35#
20-16-12-8-4
Lateral burpee over the bar
10-8-6-4-2
Power cleans L3-185/125# L2-135/95# L1-55/35#

For time (16 Min Cap)

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

Warm Up - 2 rounds:  250-meter row - 5 dumbbell windmills, left - Single-arm dumbbell overhead carry, left (50 ft) - 5 dumbbell windmills, right - Single-arm dumbbell overhead carry, right (50 ft) - 10 dumbbell goblet good mornings - 10 dumbbell goblet squats – DB snatch:  6 alternating single DB deadlift – 6 alt single DB deadlift + shrug – 6 alt single DB high pulls – 10 alt DB snatches – Build up:  2 rounds:  100-meter row - 8 AbMat sit-ups - 6 alternating dumbbell snatches – Use workout variations.

WOD
500/400m row L2-same L1-350/250m row
40 AbMat sit-ups L2-30 reps L1-20 reps
30 alternating DB snatches L3-50/35# L2-40/25# L1-30/15#

3 rounds for time (18 min Cap)

Strength – Strict Pullups – Max reps per set – 5 sets (2 min per set) – Total reps

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

Warm Up - 2 sets:  :20 up-downs - :10 rest - :20 air squats - :10 rest - :20 PVC pass-throughs - :10 rest - :20 PVC front squats - :10 rest – Empty bar:  :30 front rack elbow raises - 5 clean deadlifts – 5 clean deadlift + shrug – 5 clean high pulls – 5 muscle cleans – 5 power cleans – 5 squat cleans – Build up:  Cleans – 5-4-3

Strength – Cleans (Power or Squat) – 3-3-3-2-2-2-1-1-1-1 (3 min per set)

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

Warm Up – 2 sets:  10 toe-touch jumping jacks - 10 leg swings/leg - 10 over-the-fences/leg - 10 alternating Samson lunges - 10 inchworm + push-ups - 10 unweighted single-leg deadlifts/leg – KB swings:  10 KB deadlifts – 8 KB Russian swings – 6 KB swings - :20 handstand hold – 2 wall walks – 10 shoulder taps – 3 handstand walk to wall (3ft) –

WOD

3 Min AMRAP
250m row L2-same L1-125m row
50ft. Handstand walk L2-25ft L1-50ft Bear crawl
Max KB swings L3-55/35# L2-45/25# L1-35/15#
– Rest 1:00 between AMRAPs –

5 Rounds for total KB swings

WOD II

8 Min EMOM
Odd min | 10 Russian kettlebell swings (pick weight)
Even min | :30 hollow hold L2-one knee up L1-both knees up

Post WOD - 1:00 banded hamstring stretch/leg - 1:00 calf stretch/leg

Warm Up - 2 sets: 1 Min Bike/Row - 10 PVC pass-throughs - 10 PVC overhead squats - 10 ring rows - 10 push-ups - 10 Spiderman lunges – 10 box step ups – 10 box step overs – 8 DBL DB box step overs – 6 DBL DB box step overs – 5 scap pulls – 5 kips – 5 lever downs – 5 kipping pullups – 5 chest to bar pullups – Test round:  1 set:  5 double-dumbbell box step-overs - 5 chest-to-bar pull-ups

21-15-9
Double-DB box step-overs L3-50/35# 20/20” L2-40/25# 16/16” L1-30/15# 12/12”
Chest-to-bar pull-ups L2-pullups L1-jumping pullups/ring rows

For time (8 min Cap)

Strength – Snatch – 3-3-3-3-3-3-3 (3 Min per set) (Quick reset)

Post WOD - :30 palms down forearm stretch/arm - :30 palms up forearm stretch/arm - 1:00 couch stretch/side

Warm Up - 2 sets:  :20 legs only row (maintain shoulders in front of the hips) - :20 legs + lean back with straight arms (shoulders go from 11 o’clock to 1 o’clock) - :20 full stroke (arms finish the stroke before you reset) - 5 inchworms - 10 kip swings – 10 PVC pass throughs – 10 PVC around the world – 10 PVC back presses – Knees to elbows:  10 scap pulls – 8 quick kips – 6 kipping knees to chest – 4 knees to elbows – Test round:  1 set: - 10/8 calorie row - 8 burpees - 8 knees-to-elbows – Use workout variations.

WOD
50/40 cal row L2-45/35 cals L1-35/25 cals
40 burpees L2-35 burpees L1-25 burpees
30 knees-to-elbows

2 rounds for time (18 min Cap)

Post WOD - 2 sets:  1:00 forearm stretch/side - 1:00 foam roll lats/side

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 alternating cossack squats – 1 shuttle run is 25 ft out and back – Wall ball shots:  5 med ball front squats – 5 med ball thrusters – 5 wall ball shots –

WOD

Every 2:00
6 shuttle runs L2-5 shuttle runs L1-4 shuttle runs
Max wall-ball shots L3-20/14# L2-16/12# L1-14/10#
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back

8 Rounds for total wall ball shots

Accessary

:30 Russian twists L3-20/14# L2-16/12# L1-14/10# - :30 rest
:30 hollow rocks - :30 rest

3 sets for total reps

Post WOD - 2 sets:  1:00 child’s pose - :30 Samson stretch/leg

Warm Up - :30 jumping jacks - :30 alternating plank shoulder taps - 10 alternating Spiderman stretches - 10 arm swings, across the body - 10 arm swings, overhead - 20 banded pull-aparts - 20 banded side steps, right - 20 banded side steps, left – 200m run – Shoulder press (from the floor):  Empty bar – 3 clean deadlifts – 3 muscle cleans – 3 power cleans – 10 shoulder presses –

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

WOD
400-m run L2-300m L1-200m
12 shoulder presses (from floor) (use 50-60% of 3RM)

4 rounds for time

Post WOD - 1:00 couch stretch/side - 1:00 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 – Front Squat Build up:  5 reps ¼ front squats – 5 reps ½ front squats – 5 front squats – then 5-4-3

Strength – Front Squat – 3-3-3-3-3-3-3-3-3-3 (3 min per set)

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

Warm Up - 2 sets:  1 Min Row/Bike - 7 up-downs - 7 leg swings/leg (forward and back) - 7 leg swings/leg (side to side) - 7 scap pull-ups - 10 banded monster walk steps, forward - 10 banded monster walk steps, backwards - 10 banded sumo stance good mornings - 10 banded pull-aparts – Bar muscle up:  5 scap pulls – 5 kips – 5 lever downs – 3 chest to bar pullups – 2 min to practice bar muscle ups (variations) – Deadlift:  Empty bar - 5 shin to knee – 5 slow deadlifts – 5 tempo deadlifts  Hang power cleans – 5 hang power pulls – 5 hang muscle cleans – 5 hang power cleans - 3 sets:  7 deadlifts - 5 hang power cleans – Build to workout weight (2 min per set)

WOD

7 deadlifts L3-155/105# L2-1154/75# L1-55/35#
5 hang power cleans
3 bar muscle-ups L2-3 jumping bar muscle ups L1-5 jumping chest to bar pullups + 5 HOD pushups

7 Rounds for time (13 Min Cap)

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

Post WOD – 1 min roller (back) – 1  min lat smash (side)

Warm Up - 3 sets: Bike :30 easy pace - :20 moderate pace - :10 fast pace - 2 sets: 5 elbow-to-instep/leg - :30 unweighted good mornings - 10 reverse lunges/leg - 10 single-leg toe touches/leg - Sandbag carries: 5 sandbag deadlifts - 5 sandbag to chest - 50ft sandbag carry -

Partner WOD - 20 Min AMRAP
100ft Sandbag bear-hug carry (you pick the weight)
10/7 Calorie bike
-Alternate rounds until time runs out-

Rounds + Reps

Post WOD - 1:00 cat-cow - 20 alternating lying hip crossovers - 1:00/side pigeon stretch

Warm Up - 2 sets:  :20 single-unders - :20 hollow rocks - :20 squat hold – Rest :10 between sets - 2 sets:  :20 single-single-double - :20 kipping leg raises - :20 air squats – Rest :10 between sets - 2 sets:  :20 double-unders - :20 knees-to-chests - :20 goblet squats – Rest :10 between sets – DB thrusters:  5 single DB push press/side – 3 single DB thrusters/side – 5 DBL DB thrusters (pause at bottom) – 5 DBL DB thrusters (workout pace) – Toes to bar:  5 scap pulls – 5 quick kips – 5 hanging knee raises – 5 knees to armpits – 5 toes to bar – Movement practice:  4 DBL DB thrusters – 6 toes to bar – 24 double unders (use variations as needed)

WOD

20 Min AMRAP
4 DBL DB thrusters L3-50/35# L2-35/20# L1-15/10#
6 toes-to-bars L2-knees to armpits L1-hanging knee raises
24 double-unders L2-:30 double unders L1-24 singles
– Use two dumbbells.

Total reps

Post WOD - 1:00 couch stretch/side - 1:00 calf stretch/side

Warm Up – 2:00 bike, row, ski - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - 10 single-leg toe touches/leg - 20 alternating reverse lunges - 10 Kang squats - 20 walking lunge steps – Deadlift:  10 reps light weight (touch and go) – 9 reps add weight (reset at the bottom) – 8 reps add weight (hand release reset at the bottom) – Practice:  2 sets: 5 deadlift – 100ft farmers carry – rest 1 min –

Strength WOD

- Every 4:00 -
8 hand-release deadlifts (quick reset at the bottom)
200ft Farmers carry (must be unbroken)

Build to your heaviest load for each movement

6 sets

Post WOD – 1:00 lying figure 4 stretch/side