Warm Up - 3 rounds:  1:00 row - 5 inchworms + push-ups - :30 mountain climbers - 10 scap pull-ups – Bar muscle up:  6 kips – 3 kips + 3 lever downs – 3 kipping pull ups – 3 chest to bar pullups – 3 sets of climbing pullup drill – 2 sets 1-3 bar muscle ups - 2 sets:  1 bar muscle-up - 100-meter row - :15 rest – Use workout variations.

WOD I

7-6-5-4-3-2-1
Bar muscle-ups L2-jumping bar muscle-ups L1-Ring rows + Box dips
– Row 150 m after each round.

For time (15 min cap)

WOD II

20 GHD sit ups L2-Med ball sit ups L1-straight leg sit ups

-Rest 30 sec-

5 rounds for time

Post WOD - 2 sets:  :30 double-forearm stretch - :30 table-top stretch

Warm Up – Partner Med Ball:  10 back-to-back twist passes - 10 granny tosses - 10 chest passes - 10 side tosses, right - 10 side tosses, left - 10 roll passes - 10 squat throws – WOD prep:  3 sets:  :30 bike (moderate pace) - :30 object hold

Partner WOD

300-cal bike L2-250 calories L1-200 calories
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack. 

- Working partner can only accumulate calories while object is being held.

Total Time

Post WOD – Accumulate 100 banded pull aparts – 1:30 couch stretch/side

Warm Up - 2 sets:  200-meter jog - 5 inchworm + push-ups - 10 banded pass-throughs - 15 banded pull-aparts - 1 set:  :30 jump rope - 10 kettlebell Romanian deadlifts (light) - 10 Kang squats - :30 jump rope - 10 kettlebell swings (light) - 10 air squats - :30 jump rope - 10 kettlebell swings (workout weight) - 10 walking lunges -

WOD

4 Min AMRAP
15 kettlebell swings L3-55/35# L2-45/25# L1-35/15#
30 double-unders L2-DUs / attempts L1-30 high jump singles

3 rounds

Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs –

3 sets for total walking lunge steps

Strength – 10 Min EMOM
Power Snatches (touch / go)

3-3-3-3-3-3-3-3-3-3

Post WOD - :45 calf stretch/leg - :45 standing quad stretch/leg

Warm Up - 3 sets:  20 jumping jacks - 10 leg swings/leg - 20 walking lunges - 100-meter jog - 10 PVC pass-throughs – Front Squats:  5-4-3
– Build in load.

Strength – Front Squats – 3-3-3-3-3-3 (3 Min per set)

WOD
400m run L2-300m L1-200m
400/350m row L2-300/250m L1-200/250m
– Rest 2:00 between sets – (Each round of work should be no more than 4:30)

3 sets for total time

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

Warm Up

3 sets: :30 alternating Spiderman stretches - :30 up-downs - :30 PVC pass-throughs - :30 rest - 3 sets: :30 air squats - :30 burpees - :30 PVC shoulder presses

PARTNER WOD
21 thrusters L3-115/75# L2-95/65# L1-45/35#
12 rope climbs L2-6 rope climbs L1-6 hand over hand pull to stand
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs
– Each partner completes the designated number of thrusters, then split rope climbs as needed -

Total Time

2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot

Warm Up - 2 sets:  1:00 bike, row, ski, or run - 10 staggered-stance good mornings/leg - 10 leg swings/leg (front and back) - 10 alternating Cossack squats - 1 set:
10 deadlifts (35/45 lb) - 5 deadlifts (add 10-45 lb to each side) - 5 deadlifts (add 10-45 lb to each side) - 5 deadlifts (add 10-45 lb to each side) – Your next weight should be your starting weight.

Strength – Deadlift – 10-8-8-6-6 (3 min per set)

WOD
3 power cleans L3-165/115# L2-115/85# L1-65/45#
15 wall-ball shots L3-20/14# L2-16/12# L1-14/10#

10 rounds for time

Post WOD - 1:00 pigeon pose/leg

Warm Up - 2 sets:  10 Samson stretch lunges - 10 PVC overhead squats - 10 PVC good mornings – 10 PVC pass throughs - 10 hollow rocks - 10 push-ups - 10 ring rows or 5 strict pull-ups – bear crawl – crabwalk – inchworm - 2 sets:  1 shuttle run (10 ft) - 1 shuttle run (20 ft) - 1 shuttle run (30 ft) - 5 burpees – Rest 1:00 between sets.

WOD

Every 3:00
:45 to complete:
1 shuttle run (10 ft) L2-same L1-same
1 shuttle run (20 ft) L2-same L1-same
1 shuttle run (30 ft) L2-same
Max-reps burpees
– Rest the remaining 2:15. 

7 sets for total burpees

Post WOD - 2 sets:  :30 foam roll IT band/leg - :30 lacrosse ball roll/foot

Warm Up - 2:00 bike - 10 Kang squats - 10 push-ups to downward dog - 10 good mornings (empty barbell) - 1:00 bike - 15 kettlebell deadlifts (53/70 lb) - 20 mountain climbers - 10 alternating walking lunges - :30 bike - 10 Russian kettlebell swings (53/70 lb) - 10 up-downs - 10 barbell overhead walking lunges (35/45 lb) - 5 barbell overhead walking lunges - 7 kettlebell swings (53/70 lb) - :30 bike (fast pace)

WOD I - 7 Min AMRAP
5 overhead walking lunges L3-115/75# L2-95/65# L1-45/25#
7 kettlebell swings L3-70/55# L2-55/35# L1-35/15#
9/7 calorie air bike

Rounds + Reps

WOD II
300-meter run – Rest :30
200-meter run – Rest 1:00
100-meter run – Rest 1:30

3 Rounds for Time

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

Warm Up - 2 sets:  5 plank to downward dog - 10 banded pull-aparts - 10 banded pass-throughs - AMRAP 4:  20 jumping jacks - 10 up-downs - 5 hand-release push-ups – Empty bar:  Bench press – 5-5-5 – Add load:  3-3-3 (1:30 per set)

Strength – Bench Press:  3-2-2-1-1 (2:30 per set)

WOD
400-meter run L2-300m L1-200m
15 box jump-overs L3-30/24” L2-24/20” L1-16/12”
30 pull-ups L2-jumping pullups slow negative L1-ring rows
800-meter run L2-600m L1-400m
30 pull-ups L2-jumping pullups slow negative L1-ring rows
15 box jump-overs L3-30/24” L2-24/20” L1-16/12”
400-meter run L2-300m L1-200m

For Time

Post WOD – 1 min banded shoulder stretch / side

Warm Up - :20 jump rope - 10 alternating scorpion stretches - :20 jump rope - 10 good mornings (35/45 lb) - :20 jump rope - 10 alternating Spiderman stretches - :20 jump rope - 10 back rack lunges (35/45 lb) - :20 jump rope - 10 pull-to-stands - :20 jump rope - 10 Kang squats (35/45 lb) - :20 jump rope - 10 pull-ups - :20 jump rope - 10 deadlift (35/45 lb) - 10 deadlift (35/45 lb) - 1 rope climb -

WOD I
15-12-9-6-3 reps of:
Deadlifts L3-225/155# L2-155/105# L1-95/65#
5-4-3-2-1 reps of:
Rope climbs to 15’ L2-As High as Possible L1-Pull to stands or 10-8-6-4-2 ring rows

For Time

WOD II

10 Alt DB snatches L3-50/35# L2-40/25# L1-30/15#

20 Abmat sit ups L2-same L1-15 reps

30 sec plank hold L2- same L1-15 sec hold

3 Rounds for Time

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

WOD - Bob’s Retirement WOD - Share the work / one works at a time

100 Pullups L2-Jumping pullups L1-80 Ring rows

100 HOD Pushups L2-Worm up L1-80 knee pushups

100 Abmat Situps L2-same L1-80 reps

100 Squats L2-same L1-80 reps

100 Lunge steps L2-same L1-80 reps

100 Wall Ball Shots L3-20/14# L2-16/12# L1-80 @ 14/10#

100 Kettlebell Swings L3-35/25# L2-25/15# L1-20/10#

100 Burpees L2-same L1-80 reps

100 Box Jumps L3-24/20” L2-20/16” L1-80 @ 16/12”

100 Alt. DB Snatch L3-35/25# L2-25/15# L1-80 @ 20/10#

For Time

Warm Up - 50ft shuttle run – 10 pushups – 10 sit ups – 10 squats – 10 pull ups – 50ft shuttle run – 5 pushups – 5 toes to bar – 5 squat jumps – 5 pullups - 10 clean deadlifts - 10 shoulder presses - 8 clean pulls - 8 push presses - 5 power cleans - 5 push jerks - 5 clean and jerks – Build up:  Clean & Jerks – 2-2-2 (1:30 per set)

Strength – Clean & Jerk – Wave 1:  75% x 3 - 80% x 2 - 85% x 1 - Wave 2:  80% x 2 - 85% x 2 - 90% x 1 - Wave 3:  85% x 1 - 90% x 1 - 95% x 1
WOD
20/16 calorie row L2-15/12 cals L1-10/8 cals
15 front-rack lunges L3-75/55# L2-55/35# L1-45/25#

5 Rounds for Time

Post WOD - 30 reach-roll-lift - :30 Samson stretch/side

Warm Up - 3 sets:  1:00 row or bike - 10 mountain climbers - 10 alternating Cossack squats - 10 wall-facing squats – Empty bar:  5 ¼ squats – 5 ½ squats – 5 pause squats – 5 squats – Back squats – 5-5
Strength – Back Squats – 5-5-5-5-5-5-5

WOD – 10 Min AMRAP

10 Wall ball shots L3-20/14# L2-16/12# L1-14/10#

10 Toes to Bar L2-Knees AHAP L1-Lying T2B

10 HOD Pushups L2-Worm up L1-Knee pushups

Rounds + Reps

Post WOD - :30 pigeon stretch/side - 1:00 couch stretch/side

Warm Up – 1 Min shuttle run - 10 up-downs - 10 alternating Spiderman stretches - 10 scap pull-ups - :30 jump rope - 10 push-ups to down dog - 10 single-dumbbell shoulder presses - 10 kip swings - 3 sets:  :30 jump rope - 4 chest-to-bar pull-ups - 8 single-dumbbell push presses - 4 chest-to-bar pull-ups – Rest 1:00 between sets.

WOD

5-10-15-20-25 L2-5-10-15-15-15 L1-3-6-9-12-15
Chest-to-bar pull-ups L2-Chin over bar pullups L1-Jumping pullups / ring rows
Single-dumbbell push presses L3-50/35# L2-35/20# L1-20/10# (switch arms as needed)
30 Double unders after each round L2-15 DUs / Attempts L1-30 singles

For Time

Strength – Deadlift – 2-2-2-2-2 (3 Min per set)

Post WOD - 1:00 foam roll lats/side - 1:00 foam roll calves/side

Warm Up - 3:00 run, row, bike, or ski - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set:  10 snatch deadlifts - 8 snatch deadlift and shrugs - 6 muscle snatches - 5 overhead squats - 5 hang squat snatches - 5 squat snatches - 3 sets:  5 touch-and-go power snatches –

WOD I – 3 Min AMRAP

Max Rep Snatches L3-135/95# L2-95/65# L1-55/35#

WOD II - On a 15:00 clock:
Bike for distance
– At the end of every minute perform a :15 sprint.

Total Distance (meters)

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

Warm Up - 1 set:  200-meter jog, easy - 10 alternating elbow-to-insteps - 10 leg swings/leg (front and back) - 1 set:  200-meter jog, moderate - 10 alternating Samson stretch - 10 leg swings/leg (across the body) - 1 set:  200-meter jog, moderate - 10 up-downs - 10 alternating lunges - 10 air squats - 1 set:  200-meter run, fast - 10 burpees to a target - 1:00 alternating single-leg squats

WOD – 9 Min AMRAP

9 burpees to a target (12/12 in) L2-target just above reach L1-7 Burpees
10 alternating single-leg squats L2-assisted L1-to a box
ROUNDS + REPS

Strength – Push Jerk – 3-3-3-3-3-3

Post WOD - 1:00 pigeon pose/leg - 1:00 calf stretch/leg

Warm Up - 1:00 shuttle runs - :30 push-ups from the knees - :30 PVC pass-throughs - :30 walking lunge steps – 2 sets:  5 left-arm dumbbell shoulder presses - 5 left-arm dumbbell push presses - 5 right-arm dumbbell shoulder presses - 5 right-arm dumbbell push presses - :30 Samson stretch/leg - Single-arm dumbbell overhead walking lunges (25 ft/arm) – Use a light dumbbell on set 1 and working weight on set 2 – 10 plank shoulder taps – 10 wall step up shoulder taps – 2 partial wall walks – 2 wall walks – 5 small kips + 5 big kips – 5 lever down – 5 kipping pull ups – 5 burpee pullups - 1 wall walk - Single-arm dumbbell overhead walking lunges 50/35# (Rt) - 3 burpee pull-ups - Single-arm dumbbell overhead walking lunges (Lt) Use different arms for each set of lunges.

WOD
2 wall walks L2-1 wall walk L1-4 wall step ups (partial walk if you can)
25ft Single-arm DB overhead walking lunges L3-50/35# L2-40/25# L1-30/15#
5 burpee pull-ups - – Pull-up bar is 6 in above reach
25ft Single-arm DB overhead walking lunges L3-50/35# L2-40/25# L1-30/15#

10 rounds for time
Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll lats

Warm Up - 200-meter run, slow - 10 leg swings/leg - 10 lateral leg swings/leg - 10 alternating lunges - 10 hamstring scoops/leg - 10 alternating Cossack squats - 10 hamstring kick-ups/leg - 200-meter run, moderate pace - 5 calf raises - 10 alternating plate toe taps - 10 alternating plate step-ups - 5 step-ups + squat landing - 5 plate jumps + step down - 5 plate jumps + squat landing - 400-meter run –6 box step ups – 6 box jumps – Mini round:  1 set:  5 box jumps (highest height) - 200-meter run (fast pace) - 5 box jumps (middle height)

WOD I
15 box jumps L3-30/30” L2-24/24” L1-12/12” (3 stacked 45# plates)
400-m run L2-300m L1-200m
20 box jumps L3-24/24” L2-18/18” L1-6/6” (2 stacked 45# plates)
400-m run L2-300m L1-200m
25 box jumps L3-20/20” L2-16/16” L1-3/3” (1 - 45# plate)
400-m run L2-300m L1-200m

For time

WOD II – Tabata Hollow Rock

20 sec max reps

10 sec rest

8 rounds Total reps

Post WOD - 1:00 foam roll calf/leg - 1:00 lacrosse ball roll/foot

Warm Up - 1 set:  3:00 run, row, bike, or ski - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set:  10 snatch deadlifts - 8 snatch deadlift and shrugs - 6 muscle snatches - 5 overhead squats - 4 hang squat snatches - 3 squat snatches - 3 sets:  3 snatches – Build in load -

Strength – Snatch – 1-1-1-1-1-1-1 (3 Min per set)

WOD
:40 strict handstand push-ups - Rest :20 L2-handstand pushups (kipping) L1-strict H.O.D pushups
:40 alternating dumbbell renegade rows - Rest :20 L3-40/25# L2-30/20# L1-25/15#

5 sets for Total Reps

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

Warm Up - 3 sets:  10 alternating scorpion stretches - 10 double-knee tucks in a plank - 10 alternating plank reach-throughs - 1 set:  1:00 row, slow - 10 sit-ups - :30 plank hold - 10 ring rows - 1 set:  1:00 row, moderate - 10 alternating V-ups - 10 jumping pull-ups - 10 hanging knee raises - 2 sets:  :30 row, fast - 5 V-ups - 5 pull-ups - 5 knees-to-elbows

WOD I
2:00 plank hold L2-1:30 plank hold L1-1:00 plank hold
500/400m row L2-450/350m L1-400/300m
30 V-ups L2-20 V-ups L1-20 abmat sit ups
30 pull-ups L2-30 jumping pull-ups L1-20 ring rows
30 knees-to-elbows L2-knees AHAP L1-lying T2B
500/400m row L2-450/350m L1-400/300m
2:00 plank hold L2-1:30 plank hold L1-1:00 plank hold

For Time (16 Min CAP)

WOD II
100ft Goblet carry L3-70/55# L2-55/35# L1-35/15#
10 Russian kettlebell swings L3-70/55# L2-55/35# L1-35/15#
– Rest 1:00 –

5 rounds for time (10 Min CAP)

Post WOD – 2 sets:  :30 cobra stretch - :30 Spiderman stretch, left - :30 Spiderman stretch, right