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

Warm Up - 2 rounds:  1:00 row, bike, etc. - 12 step-ups - 6 alternating Cossack squats - 3 broad jumps, easy - Every 1:30 for 4 sets:  6 alternating single-leg broad jumps
– Land on two feet – Pistols:  6 narrow stance squats – 3 narrow stance squats – 6 assisted single leg squats (rings/rig) - 6 alt. toe nail spot single leg squats – 6 heel hook single leg squats – 6 single leg squats – Practice round:  6 calories - 6 single-leg squats - 6 calories - 12 step-ups – Use workout variations –

WOD
25/20 calories L2-22/17 L1-18/13
30 single-leg squats L2-hook behind the heel L1-30 reverse lunges
25/20 calories L2-22/17 L1-18/13
90 step-ups L3-24/20” L2-20/16” L1-16/12”
– Complete the calories on any machine.

2 rounds for time (25 Min Cap)

Post WOD – 20 alternating spider man twists

Warm Up - 5:00 slow run, bike, row, or ski - 2 rounds:  10 PVC pass-throughs - 10 PVC muscle cleans - 10 PVC shoulder presses - 10 banded good mornings - 10 banded side steps, right - 10 banded side steps, left – Empty bar:  3 clean deadlifts – 3 clean high pulls – 3 power cleans – 3 push presses – 3 push jerks – 3 clean & jerks –

Strength – Power Clean & Jerk – 3-3-2-2-1-1 (touch and go) (3 min per set)

WOD – “Grace”
30 clean and jerks L3-135/95# L2-95/65# L1-65/45#

For time

Post WOD - 1:00 foam roll upper back - 1:00 foam roll calf/side

Warm Up - 3 sets:  200-meter run - 10 alternating soldier kicks - 10 alternating hamstring scoop stretches -= 5 inchworm + pushups - 5 burpees – :30 ring plank hold - :15 ring bottom hold – 5 ring pushups x 2 – Dumbbell bench:  5-5-5 (build to working weight) – Test round:  200-meter run - 10 dumbbell bench press - 5 ring push-ups - 5 hand-release push-ups – Use workout variations.

WOD

400m run L2-300m L1-200m
50 DB bench presses L3-50/35# L2-40/25# L1-30/15#
400m run L2-300m L1-200m
50 ring push-ups L2-35 ring pushups L1-30 ring pushups (walked out)
400m run L2-300m L1-200m
50 hand-release push-ups L2-35 HOD pushups L1-30 HOD knee pushups
400m run L2-300m L1-200m

For time (22 Min CAP)

Accessary work

Every 2:00
10 single-arm dumbbell rows/side

4 sets for load

Post WOD - 1:00 door pec stretch/side

Warm Up - On 6:00 clock:  20 single-unders - 10 banded side-steps in each direction - 10 alternating leg crossovers - 10 alternating standing quad stretches - 5 alternating elbow-up front-rack stretches - 5 stiff-leg deadlift + squats – 15 sec singles – 15 sec high jump singles – 15 sec running singles – 15 sec double unders – Front squat:  10 alt. front rack elbow raises – 10 back rack alt elbow raises – Build up:  Front squats – 5-5-5 – Mini round:  2 sets:  7 front squats – 15 double unders – rest 1 min –

WOD

15 front squats L3-115/75# L2-95/65# L1-45/35#
60 double-unders L2-30 double unders L1-60 singles

5 rounds for time (15 Min Cap)

Strength – Front Squat – 3-3-3-3-3

 Post WOD - 2 rounds:  :30 calf roll/leg - :30 lacrosse ball roll/foot

Warm Up - :20 easy row - :20 moderate row - :20 hard row - 20 banded good-mornings - :20 easy row - :20 moderate row - :20 hard row - 15 up-downs - :20 easy row - :20 moderate row - :20 hard row - 10 push-ups - 1:00 row at workout pace - 6 step-back/step-up burpees + step over the rower - 6 step-back/jump-up burpees + step over the rower - 6 jump-back/step-up burpees + jump over the rower - 6 jump-back/jump-up burpees + jump over the rower – 10 alt DB deadlift + shrug – 10 hang sumo DB high pull – 10 DB snatches - 6-calorie row - 6 lateral burpees over the rower - 6 alternating dumbbell snatches – Use workout variations.

WOD

30-24-18-12-6 L2-24-18-12-6-3 L1-18-12-9-6-3
Cal row
Lateral burpees over the rower L2-same L1-step over
Alternating DB snatches (35/50 lb) L2-40/25# L1-30/15#

For time (20 min Cap)

Post WOD - 1:00 cat-cows - :30 doorway pec stretch/side