Warm Up – 1 shuttle run – 5 slow squats – 10 down to up dogs – 5 banded good mornings – 1 shuttle run – 5 slow pushups – 5 squat jumps – 10 banded pull aparts – 1 shuttle run – 5 box step up and overs – 6 DB snatch (light) – 10 banded pass throughs – 5 box jumps slow step over – 1 shuttle run - 6 DB snatch (working weight) – 5 box jump overs - Mini round:  1 shuttle run – 6 box jump overs – 6 DB snatches –

WOD – 20 Min AMRAP

2 shuttle runs L2- same L1-same

10 box jump overs 24/20” L2-20/16” L1-16/12”

10 alt. DB snatches 50/35# L2-40/25# L1-30/15#

Rounds + reps

Post WOD – 1 min couch stretch / side – 1 min calf smash / side – 1 min bar hang

Warm Up – 1:00 any machine - :20 jumping jacks - 5 inchworms - 10 Samson stretch lunges - 10 ring rows – 1:00 any machine - :20 jumping jacks - 5 inchworms - 10 alternating Cossack squats - 10 ring rows - 2 sets:  10 banded shoulder presses - 10 banded pull-aparts - 10 banded pass-throughs - 3 sets:  :30 wall-facing squats - :30 rest - 1 set:  5 push-ups from the knees - 10 push-ups – 5 scap pulls – 5 kip swings – 3 strict pullups – 3 kipping pullups –

WOD – 20 Min AMRAP
5 pull-ups L2-3 pullups L1-3 ring rows
10 push-ups L2-6 pushups L1-6 knee pushups
15 air squats L2-9 squats L1-9 squats

Rounds + reps

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

Warm Up - 1:00 row (4-second recovery) - 25 double-footed bunny hops (ball of foot contact) - 25 single-unders (elbows in) - :30 alternating calf floor stretch - 1:00 row (3-second recovery) - 25 high jump singles - 10 x single-single-double unders (wrist whip) - :30 alternating calf floor stretch - 1:00 row (2-second recovery – hard effort) - 25 double-unders (jump higher and whip the wrists) - 2:00 double under test/practice - 15-calorie row - 50 double-unders - 15-calorie row – Use workout variations.

WOD
40-cal row L2-30 cal row L1-20 cal row – (should be completed in 3 min or less)
200 double-unders – 100 double unders / attempts L1-200 singles
40-cal row L2-30 cal row L1-20 cal row

For time (10 Min Cap)

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

Post WOD - 1:00 foam roll calves - 1:00 standing pike stretch

Warm Up - 200-meter run, slow - :30 alternating hamstring scoops - :30 toe touch and reach to sky - :30 sumo alternating toe touches – 200m run - :20 zig zag jumps - :20 criss cross jumps - :20 good mornings – 200m run - :10 squat jumps - :10 broad jumps - :10 single under jumps (no rope) – Deadlift:  10 empty bar deadlifts – :30 plank – 10 banded steps (Rt/Lt) – Build up:  10-10-10

WOD
1,600-m run
15 deadlifts L3-315/225# L2-225/155# L1-65/45#

-Rest 3 Min-

2 Rounds for total time

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

Warm Up - 2 sets:  20 jumping jacks - 10 PVC pass-throughs - 10 push-ups to downward dog - 5 elbow-to-instep/leg - 10 air squats - 10 PVC shoulder presses – Box jumps:  10 box step ups – 6 box jumps (slow step down) – 4 box jumps (fast cycling) – Bench press:  Empty bar – 20 sec lockout – 5 bench press (pause at chest) – 5 bench press (pause at lockout) – 5 bench press (fast cycling) – Build up:  Bench press – 8-7-6

Strength – Bench Press – 8-8-7-7-6-6

WOD
15 box jumps L3-30/24” L2-24/20” L1-20/16”
15 bench presses L3-135/95# L2-95/65# L1-45/35#

5 rounds for time (15 min Cap)

Post WOD - 1:00 banded shoulder stretch/arm

Warm Up - 1:00 bike, easy - :30 deep squat hold with alternating hand reaches to ceiling - 1:00 bike, moderate - :30 air squats - 1:00 bike, hard - 10 jump squats – Wall ball shots:  2 sets:  5 med ball front squats – 5 squat stance push press – 5 wall ball shots – Mini round:  5 wall-ball shots - 5 AbMat sit-ups - 5-calorie bike – Use workout variations.

WOD

75/60-50/40-25/20 reps L2-60/50-40/30-20/15 L1-50/30-30/25-15/10
Wall-ball shots L3-20/14# L2-16/12# L1-14/10#
AbMat sit-ups
Calorie bike

For time (30 min Cap)

Post WOD - 1:00 foam roll/quad - 1:00 couch stretch/leg - 1:00 calf stretch/leg

Level 3

PARTNER WOD - 20 MIN AMRAP
400-m run
100ft handstand walk
100 walking lunge steps
– Run together.
– Split the handstand walk evenly (50 ft each)
– Share the lunges as desired.

Level 2

PARTNER WOD - 20 MIN AMRAP
300-m run
20 handstand shoulder taps
80 walking lunge steps
– Run together.
– Split the handstand shoulder taps evenly (10 reps each)
– Share the lunges as desired.

Level 1

PARTNER WOD - 20 MIN AMRAP
200-m run
Bear crawl (50 ft)
60 walking lunge steps
– Run together.
– Split the bear crawl evenly (25 ft each).
– Share the lunges as desired.

Warm Up - 1 set:  15 pulls on the rower (easy pace) - 10 good mornings - 15 pulls on the rower (18-20 strokes-per-minute pace) - 10 air squats - 15 pulls on the rower (22-24 strokes-per-minute pace) - 10 reverse lunges - 15 pulls on the rower (26-30+ strokes-per-minute pace) - 10 jumping air squats – 10 scap pulls – 5 quick kips – 3 lever downs – 3 pullups – 3 mixed grip pullups – 3 butterfly pullups –

WOD – 15 Min AMRAP
3-6-9-12…
Chest-to-bar pull-ups L2-Pullups L1-Ring rows
– Row 15/12 calories after each round L2-13/11 calories L1-10/7 calories

Total pullups/ring rows completed

Strength – Squat Clean – 1 rep @ 50-60% every 30 sec – 20 rounds

Post WOD - 1:00 banded shoulder stretch/arm

Warm Up - 2 sets:  :30 jumping jacks - 10 alternating reverse lunges - :30 Cobra stretch to downward dog - 10 goblet good mornings – 100ft DB or KB overhead walk  (Rt/Lt) - 2 rounds for max reps:  :30 single-unders - :30 rest - :30 double-unders - :30 rest - :30 triple-unders - :30 rest – Push jerk:  5 clean deadlifts – 5 muscle cleans – 5 power cleans - 5 push presses – 5 (No bar) Push Jerks – 5 Push jerks – Build up:  2 sets:  1 hang power clean + 1 power clean + 3 push jerks - 10 double-unders - 1 hang power clean + 1 power clean + 3 push jerks - 10 double-unders – 1 power clean + 3 push jerks - 1 power clean + 3 push jerks - 1 power clean + 3 push jerks – Build to workout weight or slightly heavier –

WOD
10-8-6-4-2
Push jerks L3-185/125# L2-135/95# L1-55/35#
100-80-60-40-20
Double-unders L2-1/2 reps DUs L1-Single unders

For time (10 Min Cap)

Strength – Front Squat - 10-8-6-3-3-3-3-3 (3 Min per set)

Post WOD - 1:00 calf smashing/side - 1:00 foam roll lats/side

Warm Up - :30 bike (conversational pace) - 10 forward leg swings (each side) - 10 up-downs - :45 bike (moderate pace) - 10 tuck-ups (slow) - 10 push-ups - 1:00 bike (workout pace) - 10 leg lifts - 10 burpees – 10 seated leg lifts – Seated/Support/Hanging:  :10 knee tuck hold - :10 single leg lift hold/leg - :10 L-sit – 10 DBL DB deadlifts – 5 DBL DB up-downs – 5 DBL DB burpees –

WOD
:30 L-sit L2-tuck hold L1-seated leg raise hold
18/14 cal air bike L2-13/10 cals L1-10/7 cals
10 DB burpees L3-50/35# L2-40/25# L1-30/15#
– Rest 2:00 between rounds.
– Use two dumbbells.

5 rounds for total time

Post WOD - 1:00 couch stretch (each) - 1:00 upward dog - 1:00 hand on rig chest opener stretch

Warm Up - 2:00 bike, row, ski, or run - 15 PVC pass-throughs - 15 PVC good mornings (wide stance) - 5 elbow-to-instep/leg - 15 counterbalance plate squats - 2 sets:  Empty bar - 5 shoulder presses - 5 push presses - 5 pause front squats - 5 front squats – 5 hang muscle snatches – 5 top to top hang muscle snatches – 10 hang power snatches – 5 sumo deadlifts – 4 sumo deadlift shrugs – 3 sumo deadlift high pulls – 5 push presses – 5 front squats – Build up:  5 reps of each movement for 2 sets –

WOD
100 hang power snatches
 L3-65/45# L2-80 reps @4 5/35# L1-60 reps @ 25/15#
100 push presses
100 sumo deadlift high pulls
100 front squats

For time (25 Min Cap)

Post WOD - 1:00 scorpion stretch/side - 1:00 child’s pose stretch

Warm Up - 2 sets:  1:30 bike, row, or ski - 10 unweighted single-leg deadlifts - 10 alternating Cossack squats - 10 alternating Samson stretches - 1 sets:  10 monster walk steps, forward - 10 monster walk steps, backward - 10 banded sumo stance good mornings - 10 banded pull-aparts – Deadlifts:  3 shin to knee – 3 shin to mid-thigh – 3 full deadlifts – Build up:  10-10

Strength – Deadlift - 10-10-7-7-3-3-3-1-1-1 (3 Min per set)

WOD
:20 hollow rocks
:10 rest

8 rounds total reps

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

THE COMPETITION WILL BEGIN AROUND 9AM AND END AROUND 2PM. COME SUPPORT OUR MEMBERS WHO ARE COMPETING.

Warm Up - :30 single-unders - :30 good mornings - :30 single-unders - :30 pike shoulder taps - :30 single-single-double-under - :30 air squats - :30 single-single-double-under - :30 plank burpees - :30 double-unders - :30 jumping air squats - :30 double-unders - :30 burpees - 1:00 max double-unders – DBL DB:  Deadlift:  8-6 (light weight) – Hang Pwr Cln:  5 hang DB dip + shrugs – 5 hang DB power pulls – 5 hang DB power cleans – Push jerk:  5 DB shoulder press – 5 DB push presses – 5 DB push jerks - 2 sets:  10 double-unders - 6 dumbbell deadlifts - 4 dumbbell hang power cleans - 2 dumbbell push jerks – Use workout load and variations –

WOD
100 double-unders L2-60 double unders / attempts L1-100 single unders
60 DB deadlifts L3-70/50# L2-50/35# L1-25/10#
100 double-unders L2-60 double unders / attempts L1-100 single unders
45 DB hang power cleans L3-70/50# L2-50/35# L1-25/10#
100 double-unders L2-60 double unders / attempts L1-100 single unders
30 DB push jerks L3-70/50# L2-50/35# L1-25/10#
– Use two dumbbells.

For time (20 min Cap)

Post WOD - 1:00 foamroll calves - 1:00 foamroll hamstrings - 1:00 foamroll quads - 1:00 foamroll lats

Warm Up - :20 easy bike - :20 moderate bike - :20 hard bike – :20 easy bike - :20 moderate bike - :20 hard bike – Partner A then partner B - 2 sets: - P1 | :30 hollow rock - P2 :30 bar hang practice – Switch - P1 | :30 alternating V-ups - P2 | :30 bar hang practice – Switch - P1 | :30 V-ups - P2 | :30 bar hang practice –

Partner WOD
100 cal bike L2-80 calorie bike L1-60 calorie bike
80 V-ups L2-60 V-ups L1-50 tuck ups
6:00 accumulated pull-up bar hang L2-4:00 L1-3:00 (foot assisted if needed)
80 V-ups L2-60 V-ups L1-50 tuck ups
100-cal air bike L2-80 calorie bike L1-60 calorie bike

- One works at a time – Share the work as desired.

For time (30 min cap)

Post WOD - 1:00 forearm wall stretch - 1:00 walking knee hugs - 1:00 walking leg swings - 1:00 Cobra to downward dog

Warm Up - :30 bike - 5 slow squats (:03 pause at the bottom) – PVC – 10 pass throughs – 10 around the world – 5 behind the neck presses – 5 overhead squats – Empty bar - 5 behind-the-neck push press (:03 pause overhead) - :30 bike - 5 wall-facing squats - 10 alternating overhead lunges - :30 bike - 10 air squats - :30 overhead squat static hold – Overhead squats:  3-3-3 w/3 second pause in bottom – Build up:  9-8-7 – Deficit pushups:  5 pushups – 5 deficit pushups (2/1in) – 5 deficit pushups (4/2in)

Strength - Overhead squat - 7-7-7-7-7-7 (3 Min per set)

WOD – 6 Min AMRAP
40 overhead squats L3-75/55# L2-65/45# L1-35/15#
30 deficit push-ups L3-4/2in L2-2/1in L1-scale as needed

Total reps

Post WOD- 5 slow bootstrappers - 10 slow plate rows (:02 pause at the top) - 10 alternating Samson stretch - :30 lacrosse ball pec smash/side

Warm Up - 100-meter jog - 10 arm swings across - 10 arm swings overhead - 10 torso twists - 20 alternating hamstring scoops - 20 high knees - 20 butt kickers - :30 jumping jacks - - :30 up-downs - :30 burpees - 100-meter run – Empty bar:  10 front rack elbow raises – 10 back rack elbow raises – 5 clean deadlifts – 5 muscle cleans – 5 push presses – 5 power cleans – 5 push jerks – Build up:  Clean & Jerks – 5-5-5

WOD
On a 1:00 clock:
100-m sprint L2-same L1-50m run
Max clean and jerks L3-115/75# L2-95/65# L1-45/35#
– Rest 3:00 between rounds.

8 rounds for Total reps

Post WOD - Hamstring scoop stretch - Walking quad stretch - Spiderman lunges – 25 ft out and back of each. - 1:00 forearm floor stretch - 1:00 scorpion stretch

Warm Up – 100m run – 10 squats – 10 HOD pushups – 10 Lying toes to bar – 10 pull ups / ring rows – 100m run – Rower:  :30 easy row – Rest :30 - :20 moderate row – Rest :40 - :10 hard row –

WOD
2,000-m row – All Levels

For time (10 min cap)

Warm Up II – Banded:  10 pull aparts – 10 pass throughs – 10 diagonal pull aparts – Empty bar: - 5 shoulder press – 5 push press – 5 push jerks – Build up:  Push jerk – 5-4-3

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

Post WOD - 2:00 recovery walk - :30 pigeon stretch/side - 1:00 child’s pose – 1:00 bar hang

Warm Up - 100-meter run - :20 bar hang - 5 push-ups - 10 deadlifts, empty bar - 10 box step-ups - 10 kip swings - 5 hand-release push-ups - 5 deadlifts, light weight - 5 pull-ups - 5 deadlifts, moderate weight – Deadlifts:  4-4-4 (Get to working weight)

WOD

L3

Kraus
200-m run - 30 pull-ups - 30 hand-release push-ups - 4 deadlifts
:30 rest

Scott
400-m run - 25 pull-ups - 25 hand-release push-ups - 4 deadlifts
:30 rest

Good
600-m run - 20 pull-ups - 20 hand-release push-ups - 4 deadlifts
:30 rest

Cully
800-m run - 15 pull-ups - 15 hand-release push-ups - 4 deadlifts
:30 rest

Night Stalkers
269 box step-ups (20/20 in)

– 1.5 x bodyweight deadlifts.
– Perform the full workout with a 14/20-lb weight vest.

For time (45 min Cap)

L2
Kraus
200-m run - 20 pull-ups - 20 hand-release push-ups - 4 deadlifts
:30 rest
Scott
400-m run - 15 pull-ups - 15 hand-release push-ups - 4 deadlifts
:30 rest

Good
600-m run - 10 pull-ups - 10 hand-release push-ups - 4 deadlifts
:30 rest

Cully
800-m run - 5 pull-ups - 5 hand-release push-ups - 4 deadlifts
:30 rest

Night Stalkers
269 box step-ups (20/20 in)

For time

– Bodyweight deadlifts.
– No weight vest.

L1

Kraus
Run/walk 2:00 - 20 jumping pull-ups - 20 hand-release push-ups from knees - 4 deadlifts
:30 rest

Scott
Run/walk 3:00- 15 jumping pull-ups - 15 hand-release push-ups from knees - 4 deadlifts
:30 rest

Good
Run/walk 4:00 - 10 jumping pull-ups - 10 hand-release push-ups from knees - 4 deadlifts
:30 rest

Cully
Run/walk 5:00 - 5 jumping pull-ups - 5 hand-release push-ups from knees - 4 deadlifts
:30 rest

Night Stalkers
150 box step-ups (12/12 in)

– Challenging but manageable deadlift load for 4 reps.