Warm Up - 10 leg swings/leg (across the body) - 10 leg swings/leg (front to back) - 10 alternating Samson stretches - 10 alternating scorpion stretches - 200-meter jog - 10 reverse lunges - 200-meter run - 10 box step-ups - 20 alternating plank shoulder taps - 10 med-ball front squats (facing the target) - 20 mountain climbers - 10 med-ball push press (tossing the ball to the target) - 20 tuck jumps - 10 wall-ball shots - 5 box jumps - 5 wall-ball shots

WOD – “Kelly”
400-m run L2-300m L1-200m
30 box jumps L3-24/20” L2-20/16” L1-16/12”
30 wall-ball shots L3-20/14# L2-16/12# L1-14/10#

5 rounds for time (30 Min Cap)

Post WOD - 100-meter recovery walk - 1:00 Samson stretch/side - 1:00 elevated pigeon stretch/side

Warm Up – With a partner:  Partner 1 | 1:00 row - :30 pike stretch - :45 row - :30 hollow hold - :30 row - :30 Superman hold – PVC – 10 pass thoughs – 10 around the world – 10 back rack presses – 5 push jerks – Empty Bar:  3 shoulder presses – 3 push presses – 3 push jerks – Build up:  3-3-3

Strength – Push Jerk – 3-3-3-2-2-1-1 (2:30 per set)

Warm Up II – Empty bar:  3 hang dip + shrugs – 3 hang high pulls – 3 hang muscle clean – 3 hang power cleans – Toes to bar:  5 scap pulls – 5 kips – 5 kipping knees to chest – 5 toes to bar – Hang power clean build up:  5-5

WOD

27-21-15-9
Hang power cleans L3-95/65# L2-65/45# L1-45/35#
Toes-to-bars L2-Toes AHAP L1-Hanging Knees to 90

For time (12 Min Cap)

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

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 – Empty bar:  10 front rack elbow raises/side – 10 back rack elbow raises/side – 5 reps ¼ front squats – 5 reps ½ front squats – 5 front squats (pause in the bottom) – 5 front squats – Build up:  7-6-5

Strength – Front Squat – 5-5-4-4-3-3-2-2-1-1 (3 min per set)

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

Warm Up – 200m jog - :15 mountain climbers - 5 inchworms - :15 jumping jacks – 200m run - 10 alternating Cossack squats - :15 burpees - 10 alternating plank shoulder taps - :15 zig zag jumps - 10 air squats - :15 crisscross jumps -  - 5 pike push-ups - :15 singles - 10 jumping air squats – :15 high jump singles - 200m run – 1:00 double unders or 30 reps – 3 wall step ups – 2 partial wall walks – 1 wall walk –

WOD – 20 Min AMRAP
3 wall walks L2-2 wall walks L1-3 inchworm + pushups
15 burpees L2-12 burpees L1-10 burpees
60 double-unders L2-30 double unders/attempts L1-60 singles

100m run L2- same L1-50m run

Rounds + reps

WOD II
:20 hollow rock
:10 rest
:20 Superman hold
:10 rest

5 rounds total hollow rocks

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

Warm Up – Buttkickers - High knees - Lateral shuffles - 4 shuttle runs – Each movement is 25 ft down and back - 20 air squats - 15 scap pull-ups - 10 burpees – Pullups:  10 scap pulls – 10 kip swings – 3 kipping knee ups – 3 kipping pullups – Deadlift:  10-8-6 (start with empty bar and add weight) – WOD prep: 200-meter run - 10 pull-ups - 10 deadlifts - 200-meter run –

WOD
800m run L2-600m L1-400m
80 pull-ups L2-60 pullups L1- 40 ring rows
80 deadlifts L3-135/95# L2-115/75# L1-55/35#
800-m run L2-600m L1-400m
– Partition the pull-up and deadlift reps any way you choose.

For time (20 min Cap)

Post WOD – 200m recovery walk - :30 forearm stretch/side - :30 banded lat stretch/side - 1:00 cat-cow

Warm Up - 1 Min Bike/Row - Zig Zag Jump - Front Skip - Back Skip - 10 Squats - 10 Pushups - 10 Sit ups - 10 Pull ups - 1 Min Row/Bike - 5 Burpees - 5 Broad Jumps - Bear Crawl - 5 Down/Up Dog - 30 sec Handstand hold - Movement Prep -

GOOD FRIDAY WOD

100 Double unders L2-Mix L1-High Jump Singles

800m Barbell Carry L3-95/65# L2-65/45# L1-55/35#

100 Burpees

For Time

Post WOD - 1 min calf smash/side - 1 min upper back roller - 1 min bar hang

Warm Up - 3 rounds:  :50 bike, easy - :10 bike, sprint - 1 set:  Goose step – Walking hamstring scoops – Spiderman lunges – Pike bear crawl – Perform 25 ft down and back of each movement – Box jump overs:  6 box step ups – 6 box step up and overs – 6 box jumps (step down) – 6 box jump overs (step down) – Hang power cleans:  5 hang clean pulls – 5 hang muscle cleans – 5 hang power cleans – Build up:  Hang power cleans 3-3-3

Strength – Hang power cleans – 3-3-3-3-3-3 (3 min each)

WOD
5 box jump-overs L3-30/24” L2-24/20” L1-20/16”
5 hang power cleans L3-225/155# L2-155/105# L1-55/35#

8 rounds for time (15 Min Cap)

Post WOD - 1:00 seated hamstring stretch/side - 1:00 calf stretch/side

Warm Up - 200-meter row, easy - 10 hamstring kick-ups/side - 10 alternating straight-leg V-ups/side - 200-meter row, moderate - 10 kettlebell suitcase deadlifts/side - 10 leg lifts over the kettlebell/side - 200-meter row, hard - 10 alternating Samson stretch - 10 lying toes to bar – Row:  10 pulls (legs + pull + pause) – 20 pulls (slow steady pace) – 10 pulls (quick return) – 20 pulls (workout pace) – Toes to bar:  10 scap pulls – 5 kips – 5 knees to waist – 5 knees to chest – 5 toes to bar –

WOD
1,000m row L2-800m row L1-600m row
50 toes-to-bars L2-35 knees AHAP L1-50 hanging knee raises
500m row L2-400m row L1-300m row
25 toes-to-bars L2-20 knees AHAP L1-25 hanging knee raises

For time (15 min cap)

Strength – Deadlift – 5-4-3-2-1-1 (3 min per set)

Post WOD - 1:00 upward dog - 10 alternating scorpion stretches - 1:00 hamstring stretch/side

Warm Up - 1 set:  200m run (slow) - :30 alternating hamstring scoops - 10 kettlebell sumo deadlifts – front skip – back skip – side skip – zig zag jumps - :15 right only zig zag - :15 left only zig zag – high skip – long skip – 200m run (moderate) - 10 kettlebell sumo deadlift – 200m run (faster) – KB warm up:  5 single arm Russian swings/arm – 5 single arm swings w/pull back/arm – 5 single arm KB snatch/arm - 2 sets:  100-meter run - 3 single-arm kettlebell swings + 3 single-arm kettlebell pull-backs + 3 single-arm kettlebell snatches, right arm - 3 single-arm kettlebell swings + 3 single-arm kettlebell pull-backs + 3 single-arm kettlebell snatches, left arm - 5 kettlebell swings – Use a light to moderate weight on the first round. – Use the intended workout weight on the second round –

WOD
400-m run L2-300m L1-200m
30 KB snatches L3-55/35# L2-45/25# L1-35/15#
20 KB swings L3-55/35# L2-45/25# L1-35/15#

3 Rounds for time (14 min Cap)

Strength – Push press – 3-3-3-3-3 (3 min per set)

Post WOD - 2 sets:  1:00 hamstring stretch/leg - 1:00 foam roll calves - 1:00 forearm stretch

Warm Up - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 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 lunges - :30 up-downs - 2 sets:  5 plank to downward dog - 10 banded pull-aparts - 5 push-ups + look right and look left - 10 banded pass-throughs – Air squat:  5 hip initiations – 5 ¼ squats – 5 pause (bottom) squats – 5 speed squats (full range of motion) – Pushups:  :10 top of plank - :10 bottom of pushups (off the floor) – 5 push up pause (at top) – 5 speed pushups (full range of motion) -

WOD – Tabata These
Tabata air squats x 8 rounds
Tabata push-ups x 8 rounds
Tabata AbMat sit-ups x 8 rounds
Tabata walking lunges x 8 rounds
– Each Tabata is 8 rounds of each movement before moving to the next movement.

For total reps

Accessary:  Accumulate:  30 alternating rings arm extensions to the side - 30 alternating rings arm extensions, overhead

Post WOD - :30 foam roll quad/leg - 1:00 sit and reach - :30 pec stretch/side

Warm Up: 4 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work.

1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jump rope

1 set:
10 single-leg toe touches/leg
20 alternating reverse lunges
20 banded side steps (moving right)
20 banded side steps (moving left)
:30 jump rope

1 set:
10 unweighted good mornings
20 walking lunge steps
20 banded side steps (moving right)
20 banded side steps (moving left)
:30 jump rope

5 sets:
3 deadlifts
– Build up in load
– Rest :30-1:00 between sets.

WOD – Quarterfinals #3

3 rounds of:
50 double-unders L2-25 double-unders / attempts L1-50 singles
10 deadlifts L3-225/155# L2-185/125# L1-55/35#

2 rounds of:
50 double-unders L2-25 double-unders / attempts L1-50 singles
10 deadlifts L3-275/185# L2-225/125# L1-75/55#

1 round of:
50 double-unders L2-25 double-unders / attempts L1-50 singles
10 deadlifts L3-315/225# L2-275/185# L1-85/65#

For time (12 min cap)

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 - 5 push-ups + look right and look left - 10 banded passthroughs - 1 set:  (Light DB) - :30 jumping jacks - 10 dumbbell Romanian deadlifts - 10 dumbbell goblet squats - 5 single-arm dumbbell shoulder presses/arm - :30 jumping jacks - :30 up-downs – (Moderate DB) - 10 dumbbell bent-over rows - 5 dumbbell windmills/arm - 10 ring rows or jumping pull-ups - :30 up-downs – Bar muscle up:  5 scap pulls – 5 kips – 5 kips + knees up – 5 C2B pullups – 2 bar muscle ups – 2 min practice – DB hang squat clean:  5 DBL DB hang dip + shrug – 5 hang power pull – 5 hang power cleans – 5 front squats – 5 hang squat cleans –

WOD – Complete any way you want
80 DB hang squat cleans L3-50/35# L2-35/20# L1-15/10#
40 bar muscle-ups L2-20 C2B pullups + 10 bar muscle ups L1-30 jumping pullups + 20 ring rows
– Use two dumbbells.

For time (15 Min Cap)

Strength – Barbell Squat Clean – 1-1-1-1-1 (3 min per set)

Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll calves

Warm Up - 2 sets:  10 alternating Spiderman stretches - 10 alternating hamstring scoop stretches - 20 banded side steps (moving right) - 20 banded side steps (moving left) – 1 set:   3 shuttle runs - 10 alternating Samson lunges - 10 up-downs - 3 shuttle runs - 10 alternating scorpion stretches - 10 air squats - 3 shuttle runs - 10 jumping air squats - 10 burpees – Overhead squats:  PVC:  10 pass throughs – 10 around the world – 10 back rack presses – 5 overhead squats – Empty bar:  5 back rack presses – 5 reps ¼ OHS – 5 reps ½ OHS – 5 OHS – Build up:  OHS – 5-5-5 (6 min) – Final prep:  5 shuttle runs - 5 overhead squats - 5 lateral burpees over the barbell – Use workout options and loading.

WOD
10 shuttle runs L2-same L1-5 shuttle runs
20 overhead squats L3-115/80# L2-75/55# L1-45/35#
30 lateral burpees over the bar L2-25 reps L1-20 burpees
Rest 1 minute
30 lateral burpees over the bar L2-25 reps L1-20 burpees
20 overhead squats L3-115/80# L2-75/55# L1-45/35#
10 shuttle runs L2-same L1-5 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.

For time (12 Min Cap)

Strength – Back Squat – 5-5-5-5-5-5-5 (3 min per set)

Post WOD - :30 lacrosse ball roll bottom of foot/side - :30 standing hamstring stretch/side - :30 calf stretch/side

Warm Up - :30 mountain climbers - 10 alternating step-ups - 10 easy ring rows - 5 box jumps, slow - 10 strict AbMat sit-ups - :30 mountain climbers - 10 alternating step-ups - 10 single-ring ring rows - 10 box jumps, fast - 10 AbMat sit-ups – Step down from the box – Rope climb:  2 hand over hand – 2 standing foot clamps – 2 hanging foot clamps – 3 pull + clamps – 1 rope climb – GHD sit ups:  5 abmat sit ups – 5 med ball sit ups – 5 GHD sit ups to parallel – 5 full GHD sit ups – Mini round:  12 box jumps - 1 rope climb - 8 GHD sit-ups – Use workout variations –

WOD
2 rope climbs to 15ft L2-1 rope climb to 15 ft L1-2 AHAP or 3 hand over hand
15 GHD sit-ups L2-10 GHD to parallel L1-15 abmat situps
20 box jumps L3-24/20” L2-20/16” L1-16/12”
– Step down from the box.

6 rounds for time (24 Min Cap)

 Post WOD - 1:00 couch stretch/leg - 1:00 banded lat stretch/arm

Warm Up - Shuttle run - High knees - Butt kicks - Broad jump - Spiderman crawl - High skips - Crab walk – 100m run – Rest 1 min – 200m run -

WOD
800m run L2-600m run L1-400m run
– Rest 3:00 between rounds.

4 rounds for time

Post WOD - Accumulate:  30 GHD back extensions – Rest as needed. - 2 sets:  :30 calf stretch/leg - :30 standing pike stretch

Warm Up – 2 sets:  :30 machine of choice - 5 inchworm + push-ups - 5 air squats - 5 up-downs – Push jerks:  2 dip and holds – 2 dip and drives – 2 push presses – 2 jump and lands (no bar) – 2 jump, punch and lands – 2 push jerks (with bar) – 2 push jerks – Split jerk:  2 split (Rt/Lt) ( no bar) – 2 split jerks (no bar) – 2 split jerks (with bar) – Build up:  3 sets:  3 push jerks + split jerk – Build to starting workout load – Take the bar from the rack.

Strength - Every 4:00
3 push presses - 2 push jerks - 1 split jerk
– Build in load each set.

8 sets to heaviest load

Post WOD - 1:00 banded shoulder stretch/side

Warm Up - 4 shuttle runs, easy pace
:20 bar hang
10 leg swings/side
3 shuttle runs, moderate pace
10 hanging scap retractions
10 lateral leg swings/side
2 shuttle runs, hard pace
3 strict pull-ups or scaled variation
3 inchworm + push-ups

Partner WOD

2 rounds for time with a partner:
20 shuttle runs L2-same L1-12 shuttle runs
75 toes-to-bars L2-75 knees AHAP L1-75 hanging knee raises
20 shuttle runs L2-same L1-12 shuttle runs
50 strict pull-ups L2-50 kipping pullups L1-50 ring rows
20 shuttle runs L2-same L1-12 shuttle runs
– Share the work as desired.
– 1 shuttle run is 25 ft out and back.

For time

Post WOD - 1 set:
1:00 banded hamstring stretch/leg
:30 cat/cow stretch
:30 standing calf stretch/leg

Warm Up - 2 sets:  200-meter run - :20 up-downs - :10 rest - :20 air squats - :10 rest - :20 PVC passthroughs - :10 rest - :20 PVC overhead squats - :10 rest – Hang power snatch:  5 hang snatch dip – 5 hang snatch high pull – 5 hang muscle snatch – 5 back rack presses – 5 hang power snatches – Build up:  2 sets – 2 hang power snatches –

Strength - Hang power snatch - 2-2-2-2-2-2-2-2-2-2-2-2-2-2-2 (2:30 per set)

Post WOD - :30 palms-down forearm stretch/arm - :30 palms-up forearm stretch/arm - :30 butterfly stretch - :30 single-leg seated forward fold/leg

Warm Up - 1:00 air bike - :30 burpee - :30 box step-overs - 1:00 air bike - :30 burpee box step-overs - 1:00 air bike - :30 burpee box jump-overs – Power cleans:  5 clean deadlifts - 5 muscle cleans - 5 tall power cleans – 5 hang power cleans – 5 power cleans – Build up:  3 sets:  3 power cleans - 3 burpee box jump-overs — Increase load and height to workout standards - 1 set:  5 burpee box jump-overs - 5 power cleans - 10/8 calorie air bike– Use workout variations.

WOD

9-15-21-15-9 L2-same L1-9-12-15-12-9
Burpee box jump-overs L3-24/20” L2-20/16” L1-16/12”
Power cleans L3-135/95# L2-95/65# L1-45/35#
– Complete 30/20 calories on the air bike after each round.

For time (28 min cap)

Post WOD - 1:00 foam roll IT band/leg - 1:00 kettlebell calf smash/leg

Warm Up - 10 PVC passthroughs - 5 tempo squats (:05 descent/:02 pause) - 15 tempo straight-arm pull-downs (light band) - 2 rounds:  5 PVC overhead squats (:05 descent/:02 pause) - 5 kip swings - 5 strict pull-ups or jumping chest-to-bar pull-ups – Chest to bar pullups:  3x2 kip swings + 1 chest-to-bar (or regular) pull-up - 3x2 kip swings + 1 chest-to-bar (or regular) pull-up - 3x2 kip swings + 1 chest-to-bar (or regular) pull-up + 2 kip swings - 12 chest-to-bar pull-ups (4-4-4) – Overhead Squats – 30 sec overhead hold – 3 reps ¼ OHS – 3 reps ½ OHS – 3 OHS – Load up:  OHS 10-10-10

WOD – 8 Min AMRAP
10 overhead squats L3-95/65# L2-75/55# L1-45/35#
5 chest-to-bar pull-ups L2-3 C2B pullups – 5 seated ring pullups

Rounds + reps

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

Post WOD - 2 sets:  :30 banded lat stretch (each) - :30 pigeon stretch (each)