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

Warm Up - 4 rounds:  :30 easy - :10 fast (Your choice of machine) - 20 alternating plank shoulder taps - :20 side plank/side - 10 alternating spiderman twists - :15 hanging L-sit hold - :30 Samson stretch/side – Rope climb:  2 hand over hand – 3 standing foot locks – 3 reps of 2 foot lock and pulls – 1 rope climb - 10 alternating lunges - 5 up-downs - 8 alternating single-dumbbell lunges, light weight - 3 burpees - 6 alternating single-dumbbell lunges, workout weight - 3 lateral burpees over the dumbbell – Practice round:  5 alternating single-dumbbell lunges - 3 lateral burpees over DB - 1 rope climb – Use workout variations.

WOD – 10 Min AMRAP
5 alternating single-DB lunges L3-50/35# L2-40/25 L1-25/15# (Hold the dumbbell any way)
3 lateral burpees over the DB
1 rope climb L2-1 climb AHAP L1-3 Hand over Hand

Rounds + Reps
Strength – Deadlift – 3-3-3-3-3-3 (3 min per set)

Post WOD – 1 min couch stretch / side

Warm Up - 2 set:  25-meter suitcase carry - 10 air squats - 25-meter suitcase carry - 10 sit-ups - 25-meter suitcase carry - 10 burpees – Double unders:  20 sec single unders – 20 sec high jump singles – 20 sec double unders – 30 reps of your version – Russian kettlebell swings:  10 KB deadlifts – 10 Russian KB swings - 1 set:  20-meter kettlebell suitcase carry - 30 double-unders - 10 Russian kettlebell swings - :20 plank hold – Use workout variations.

WOD

Every 5:00
100-m KB suitcase carry L3-70/55# L2-55/35# L1-35/20#
100 double-unders L2-50 double unders L1-100 singles
30 Russian KB swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank.
– Use the same kettlebell for the swings.

5 sets Max plank time and level

Post WOD - 1:00 forearm stretch - 1:00 child’s pose stretch

Warm Up – 20 sec work – 10 sec rest:  arm swings across - arm swings overhead - torso twists - alternating hamstring scoops - high knees - butt kickers - jumping jacks - up-downs – burpees – Ring muscle up:  15 sec ring support (top) – 15 sec ring support (bottom) – 3 false grip ring rows – 3 low ring transitions – 3 low ring muscle ups – 3 jumping muscle ups – 1 muscle up – Hang snatch:  5 snatch deadlift – 5 hang muscle snatch – 5 hang power snatch – Build up:  Hang power snatch – 5-5-5

WOD

15 ring muscle-ups L2-10 jumping muscle ups L1-10 ring rows + 10 box dips
30 hang power snatches L3-115/75# L2-95/65# L1-45/35#
60 bar-facing burpees L2-50 burpees L1-30 burpees

For time (12 Min Cap)

Strength: - Overhead squat – 5-5-5-5-5-5 (3 min per set)

Post WOD - 200-meter cool-down walk - 1:00 Samson stretch/side - 1:00 elevated pigeon stretch/side

Warm Up - 1 set:  10 leg swings/leg - 10 unweighted good mornings - 10 walking reverse lunges - :30 narrow-stance air squats (keep heels down) - 10 lateral leg swings/leg - 10 single-leg toe touches/leg - :30 alternating standing figure-four stretch - :30 air squats - 10 inchworms + 1 push-up/rep - 10 alternating Cossack squats - :30 jumping lunges - :30 air squats – Rower:  20 sec fast pull slow return – 20 sec upright torso – 20 sec workout pace – Bike:  20 sec slow pace – 20 sec medium pace – 20 sec workout pace

WOD I
250m row or 600m bike L2-200m row or 500m bike L1- 150m row or 400m bike
– Rest 1:00 between sets.
– Score the slowest set.

10 sets each for time

WOD II

Bar hang for max time

-Rest 2 min-

2 sets

Longest time is your score

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

Warm Up – 100m run – walking lunge – side lunge – 100m run – zig zag jumps – criss cross jumps – 100m run – 25ft bear crawl – 25ft crabwalk – 25ft inchworm - 10 alternating plank shoulder taps - 10 push-ups – 1 set:  10 pike shoulder taps – 5 handstand kick ups to the wall – 3 free standing handstands – 4  wall step up shoulder taps – 4 handstand walk to wall -

WOD I

400-m run L2-300m run L1-200m run
50ft handstand walk L2-10 handstand walks to wall L2-50ft bear crawl
– Handstand walk 25 ft out and 25 ft back.

5 rounds for time (15 min CAP)

WOD II

20-15-10

GHD situps L2-Med ball abmat sit ups L1-Abmat sit ups

5-10-15

Burpees

For time (10 min CAP)

Post WOD – 1 min banded shoulder stretch / arm