Warm Up – 2 sets:  3 Spiderman stretches/leg - 10 alternating hamstring scoop stretches - 20 banded side steps (moving right/left) - 3 sets:  Row, ski or bike - :30 easy pace - :20 moderate pace - :10 fast pace - 10 air squats - 5 hanging knee raises on the pull-up bar - 10 kip swings on the pull-up bar - 10 air squats - 10 knees-to-chest - 10 air squats - 10 toes-to-bars – Bar warmup:  2 sets:  5 hang pwr cleans – 5 push jerks – 5 hang clean and jerks – 5 back squats – T2B:  5 kips – 5 knees to 90 – 5 knees to armpits – 5 T2B – Build up:  Hang Clean & Jerk + Back Squat – 3-3-3 – Clean:  2-2-2

WOD – 10 Min AMRAP
5 hang clean and jerks L3-115/80# L2-85/60# L1-45/35#
10 back squats L2- same L1-air squats
15 toes-to-bars L2-15 K290 L1-15 sit ups

-Then-

On a 5:00 clock:
Find a 1-rep-max clean

-Rest 5 Min-

Strength - Every 20 sec

1 Squat Clean @ 60% of 1RM

Post WOD - 2 sets:  :30 cobra stretch - :30 elbow-to-instep/side

Warm Up - 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 walking lunge steps - 10 unweighted good mornings - 20 box step-overs (20/20 in) - :30 up-downs - 5 double-dumbbell box step-overs (20/20 in) - :30 burpees - 5 double-dumbbell box step-overs (20/20 in) – Double unders:  2 sets:  15 sec singles – 15 sec high jump – 15 sec double unders – rest 1 min – 30 sec double undersn – DB snatch:  2 sets:  10 Alt DB deadlift – 8 Alt DB high pull – 6 Alt DB snatches (2nd set with working weight) – Mini round:  4 double-dumbbell box step-up overs - 4 single-dumbbell dumbbell snatches - 24 double-unders (use workout variations) -

WOD
8 double-DB box step-overs L3-50/35# 20/20” L2-35/20# 16/16” L1-15/10# 12/12”
12 single-DB snatches L3-50/35# L2-35/20# L1-15/10#
48 double-unders L2-24 double unders / attempts L1-48 singles

– Rest exactly 1 minute between rounds.

6 rounds for time (20 Min CAP)

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

Warm Up - 2 sets:  20 jumping jacks - 10 double-dumbbell deadlifts - 50-foot single-arm dumbbell overhead carry/arm - 10 double-dumbbell bent-over rows - 10 single-dumbbell goblet squats – Rower:  15 strokes (legs only) – 15 strokes (legs + lean) – 15 strokes (full stroke) – 30 sec row - 1 set:  10/6 calorie row – 2 reps 50-foot double-dumbbell farmers carry (working weight) – 25 feet out and 25 feet back

WOD – 20 Min AMRAP
20/16 cal row L2-18/14 cal row L1-12/8 cal row
50ft. Farmers carry L3-50/35# L2-40/25# L1-30/15#
– 25 ft out and 25 ft back, each 25-ft section counts as 1 rep.
– Add 50 feet to the farmers carry each round.

Rounds + reps

 Strength – Back Squat – 5-5-5-5-5

Post WOD - 2 sets:  :30 double-forearm stretch - 1:00 seated pike stretch

Warm Up – 5 plank to downward dog - 10 banded pull-aparts - 10 banded pass-throughs – 100m run - 10 alternating scorpion stretches - :30 plank hip taps (same side) - 10 knee push-ups - :30 alternating plank shoulder taps (from the knees if needed) - 10 PVC pass thoughs – ATW – Back rack press - 10 alternating reverse lunges - :30 empty bar overhead hold - 10 air squats – 100m run – Empty bar:  5 shoulder press – 5 push presses Build up:  5-5

Strength – Push Press – 5-5-5-5-5-5-5 (2:30 per set)

WOD

21-15-9-9
Thrusters L3-95/65# L2-65/45# L1-45/35#
Lateral burpees over the bar

For time

Post WOD – 1 min couch stretch/leg

Warm Up - 200-meter jog - 10 alternating Spiderman stretches - 20 alternating soldier kicks – Box jumps:  10 calf raises – 10 zig zag jumps – 5 squat jumps – 10 box step ups – 5 box jumps – 5 box jump overs – Snatch:  5 snatch DL to knee – 5 snatch DL to pockets – 5 muscle snatches – 5 snatch drops – 5 power snatches – Build up:  Power Snatches – 5-5-5 (unbroken) (6 min) -

WOD – 12 Min AMRAP
3 power snatches L3-75/55# L2-65/45# L1-55/35#
3 box jump-overs L3-24/20” L2-20/16” L1-16/12”
6 power snatches
6 box jump-overs
9 power snatches
9 box jump-overs – Add 3 reps to each movement until time expires.

For total reps

Strength – Overhead Squat – 3-3-3-3-3

Post WOD - 2 sets:  1:00 calf stretch/side (straight leg) - 1:00 calf stretch/side (bent leg) - 1:00 foam roll quads - 1:00 foam roll hamstrings

Warm Up - :20 jumping jacks - 5 inchworms - 10 Samson stretch lunges - 10 ring rows - :20 jumping jacks - 5 inchworms - 10 alternating Cossack squats - 10 ring rows - 3 sets:  :30 wall-facing squats - :30 rest – Push up:  5 push-ups from the knees - 10 push-ups – Pullups:  5 ring rows – 5 jumping pullups – 3 kips + 3 lever downs – 3 kipping pullups -

WOD – “Cindy” – 20 Min AMRAP
5 pull-ups L2-jumping pullups L1-ring rows
10 push-ups L2-worm up L1-knees
15 air squats L2-same L1-same

Rounds + Reps

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

Warm Up - 100-meter run - 20 single-unders - 10 Cossack squats - 5 cobra stretch to downward dogs - 10 Samson lunges - 10 sit-ups – 10 pullups – 3 sets:  15 sec singles – 15 second high jump – 15 sec double unders – (straight through)

WOD – “Annie” (1/16/25)

50-40-30-20-10  L2-45-35-25-15-10  L1-40-30-20-10-5

Double unders  L2-DUs/Singles L1-Singles

Abmat Sit ups  L2-same  L1-same

For Time

Strength – Clean – 3-3-3-3-3-3-3 (Quick Reset) (3 min per set)

Post WOD - 200-meter cooldown walk - :30 cobra stretch - :30 Spiderman stretch/side - :30 calf stretch/side

Warm Up - 2 sets:  200-meter jog - 10 mountain climbers - 10 alternating plank shoulder taps – 10 side lunges - 10 push-ups – Bench:  PVC – 10 pass throughs – 10 ATW – 10 Back presses – 10 pushups – Bench build up:  3-3-3 – Rest 1:00 between sets, alternating sets with partner(s) – Build to starting workout load –

WOD

Every 5:00 x 5 rounds:
3 bench presses
400-m run
– Rest the remainder of the interval.
– Score the load and slowest time.

Post WOD - 1:00 pec stretch - 1:00 foam roll calves - 1:00 foam roll hamstrings

Warm Up - :30 jumping jacks - :20 bar hang - 10 alternating Spiderman twists - 15 single-leg glute bridges/side - 15 plate good mornings - 5 tempo counter-balance squats – 2 hand over hand – 3 standing knee raises – 3 hanging knee raises – 2 foot lock and stand – 1 rope climb – 3 sec front squats pause – 5 front squats – Front squat build up:  5-5-5

WOD
5 rope climbs  L2-Skip L1-5 hand over hands instead of climbs
12 front squats L3-185/125# L2-135/95# L1-65/45#
4 rope climbs
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat

For time

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

Post WOD – 2 min forearm stretch – 2 min lat smash/side

Warm Up - 3 sets:  :30 easy pace - :20 moderate pace - :10 fast pace – Row, ski, or air bike - 2 sets:  5 elbow-to-insteps/leg - :30 unweighted good mornings - :30 plank hold - 10 step back lunges - 10 single-leg toe touches/leg - 1 set:  10 walking lunges - 10 sit-ups - 10 box step-ups – Single leg squats:  5 narrow stance squats – 5 narrow stance squat holds – 3 toenail spot squats/leg – 3 heel hook single leg squats/leg – 3 single leg squats to box/leg – 3 single leg squats/leg - 4 rounds:  :30 single-leg squats or challenging variation - :30 rest - 1 set:  10 walking lunges - 8 sit-ups - 6 box jumps

WOD – 10 Min AMRAP
20 walking lunges L2-16 walking lunges L1-12 walking lunges
15 sit-ups L2-12 sit-ups L1-10 sit-ups
10 box jumps L3-24/20” L2-20/16” L1-16/12”

Rounds + Reps

Strength – Deadlift – 3-3-3-3-3-3-3

Post WOD - 2 sets:  :45 cobra stretch - :45 child’s pose

Warm Up - Hip rotations – out and around - Hip rotations – in and out - Heel walks - Toe walks – Front skip – Back skip – Side skip – Carioca – Row and run:  15 pulls on the rower – 4 jogging shuttle runs – 15 pulls on the rower – 4 jogging shuttle runs – 15 pulls on the rower – 4 shuttle runs – 15 pulls on the rower -

WOD

5 Min AMRAP
1000/900m row L2-900/700m row L1-750/500m row
Max shuttle runs – 1 shuttle run is 25 ft down and back
– Rest 1:00 between AMRAPs.

Total Shuttle runs                                              

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

Warm Up - 2 rounds:  200-meter run - :30 plank hold (arms straight) - 12 walking lunges - 10 jumping jacks – Double unders:  15 sec singles – 15 sec high jump singles 15 sec running singles – 15 sec high jump singles – 15 sec double unders - 2 rounds:  :20 L-sit hold – 50ft farmer’s carry - 20 double-unders -

WOD
1:00 L-sit hold L2-bent knees L1-plank (pushup or plank)
100-m KB farmers carry L3-55/35# L2-45/25# L1-35/15#
200 double-unders L2-100 double-unders / attempts L1-200 singles
100-m farmers carry L3-55/35# L2-45/25# L1-35/15#
1:00 L-sit hold L2-bent knees L1-plank (pushup or plank)

For time (12 min Cap)

Strength – Shoulder Press – 3-3-3-3-3-3-3 (2 min per set)

Post WOD - 200-meter walk - 1:00 hamstring stretch/leg - 1:00 forearm stretch/arm

Warm Up – 2 sets:  10 PVC pass-throughs – 10 around the worlds – 10 back rack presses - 10 false-grip ring rows – 10 air squats – Ring muscle ups:  15 sec ring support top – 15 sec ring support bottom – 5 kneeling ring transition to bottom – 5 ring dips – 3 jumping ring muscle ups – 1 ring muscle up – Hang power cleans:  2 sets:   5 hang power shrugs – 5 hang power pulls – 5 power cleans –

WOD
50 air squats L2-40 reps L1-30 reps
7 ring muscle-ups L2-jumping ring muscle ups / low ring transitions L1-10 ring rows + box dips
10 hang power cleans L3-135/95# L2-115/75# L1-45/35#

3 rounds for time (15 Min Cap)

Warm Up II - Back squat:  2 reps of each:  ¼ squats – ½ squats – full squats – 5 back squats – Build up:  5-4-3

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

Post WOD - 1:00 foam roll quad/leg - 1:00 foam roll lats/arm

Warm Up - 2 sets:  :20 jumping jacks - 10 unweighted good mornings - 10 walking lunge steps - 5 push-ups, slow - 5 push-ups, fast – Tip toe walk – Heel walk - Front skip – Back skip – Zig zag jumps – Criss cross jumps – 10 banded side steps (Rt/Lt) – 10 banded steps (Front/Back) - 2 set:  200m run – 5 squats – 5 pushups – 10 walking lunge steps –

WOD – “Loredo”
24 air squats L2-18 reps L1-14 reps
24 push-ups L2-18 reps L1-14 reps
24 walking lunge steps L2-18 reps L1-14 reps
400-m run L2-300m L1-200m

6 rounds for time
Post WOD - 1:00 couch stretch/leg - 1:00 banded lat stretch/arm

Warm Up - 5:00 row, bike, or ski - :30 couch stretch (each leg) - :30 jump rope - :30 pigeon pose (each leg) - :30 jump rope - :30 inchworm walkouts - :30 jump rope - :30 bodyweight box step-ups - :30 jump rope - :30 dumbbell box step-ups – Rest 1 min between movements –

WOD
80 dumbbell box step-ups L3-50/35# 24/20” L2-40/25# 20/16” L1-30/15# 16/12”
– Every minute on the minute, starting at :00, perform 20 double-unders / singles
– Use two dumbbells

For Time (10 Min Cap)

Strength – Push Press – 3-3-3-3-3-3-3 (2:30 per set) (Compare to 7/30/25)

Post WOD - 1:00 lacrosse ball foot/side - 1:00 standing pike stretch

Warm Up - 2 sets:  10 row strokes | arms and hips only, legs stay straight - 10 PVC pass-throughs - 10 scap shrugs on rings or pull-up bar
5 dumbbell swings/arm - 2 sets:  5 kip swings - 5 dumbbell strict presses/arm - 5 kipping knee raises - 5 dumbbell push presses/arm – Toes to bar:  30 sec partial T2B  – 30 T2B singles – 30 sec multiple T2B – DB warm up:  5 DB lower to above the knee + stand – 5 DB stand + shrugs 5 DB hang power cleans – 5 jump and land (no DB) – 5 jump punch lands (no DB) – 5 push jerks – 5 DB hang clean & jerks – Mini round:  3 toes-to-bars - 3 dumbbell clean and jerks/side - 15 strokes on the rower, start slow and then increase the pace every 3 strokes until they hit a pace they feel is fast but sustainable –

WOD – 20 Min AMRAP
8 toes-to-bars L2-AHAP L1-Lying T2B
10 DB hang clean and jerks L3-50/35# L2-40/25# L1-30/15#
14/12 cal row L2-12/10 cals L1-10/8 cals
– Perform 5 clean and jerks with one arm, and then switch.

Rounds + Reps

Post WOD - 2 sets:  :30 child’s pose stretch - :30 saddle stretch

Warm Up - 2 sets:  :40 lateral hops over the dumbbell - :10 rest - :30 alternating shoulder taps - :10 rest - :20 hollow rocks - :10 rest - 1 set:  1:00 row (easy) - :30 alternating dumbbell muscle clean + shoulder presses - :30 hanging knee raises - 1 set:  1:00 row (moderate) - :30 alternating dumbbell hang clean and jerks - :30 knees-to-armpits - 1 set:  1:00 row (fast) - :30 alternating dumbbell hang clean and jerks - :30 toes-to-bars

WOD
50 ft Handstand walk L2-20 shoulder taps against wall L1-5 inchworms
100 air squats L2-80 reps L1-20 reps
50 ft Handstand walk L2-20 shoulder taps against wall L1-5 inchworms
75 air squats L2-60 reps L1-20 reps
50 ft Handstand walk L2-20 shoulder taps against wall L1-5 inchworms
50 air squats L2-40 reps L1-20 reps
50 ft Handstand walk L2-20 shoulder taps against wall L1-5 inchworms
25 air squats L2-20 reps L1-20 reps

For Time (13 Min CAP)

Strength – Clean – 5-5-3-3-1-1 *unbroken sets (3 Min per set)

Post WOD – 1 min couch stretch / leg – 1 min forearm stretch

Warm Up – 200m run - 10 alternating Spiderman stretches - 10 alternating hamstring scoop stretches - 10 alternating Samson stretches - 10 banded side steps (right) - 10 banded side steps (left) – 200m run - Hip rotations – out and around - Hip rotations – in and out - Heel walks - Toe walks - Front skips - Back skips - Side skips - High knees - Butt kicks – Carioca – Zig zag jumps – Criss cross jumps – Broad jump –

WOD
600-m run L2-400m  L1-300m

10 C2B Pullups L2-Pullups L1-Ring rows
Rest 1:00
400-m run L2-300m L1-200m

10 C2B Pullups 10 C2B Pullups L2-Pullups L1-Ring rows
Rest 1:00
200-m run L2-same L1-100m

10 C2B Pullups 10 C2B Pullups L2-Pullups L1-Ring rows
Rest 1:00
3 Rounds for total time

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

Warm Up - 2:00 row or ski - 10 alternating Spiderman stretches - 5 wall-facing squats - 10 PVC pass-throughs - 5 wall-facing squats - 10 PVC behind-the-neck snatch grip presses - 5 wall-facing squats - 10 PVC around-the-worlds – Empty bar:  5 snatch deadlifts to mid-thigh - 5 snatch pulls - 5 muscle snatches - 5 overhead squats - 5 hang snatches - 5 snatches – Build up:  5 snatches at 20% - 5 snatches at 30% - 5 snatches at 40% - 5 snatches at 50%

Strength – Snatch – 10-8-6-4-2 *All sets are touch and go

WOD
:40 standing bike
:20 seated bike

12 sets for total distance

Post WOD - 1:00 banded shoulder stretch/arm

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: - 5 shoulder presses - 5 push presses - 5 pause front squats - 5 front squats - empty barbell – 5 hang muscle snatches – 5 top to top hang muscle snatches – 5 sumo deadlift – 5 sumo deadlift high pull – Movement build up:  5 hang power snatches - 5 push presses - 5 sumo deadlift high pulls - 5 front squats – Mini round:  10 reps of each at working weight - 

WOD – “Andi”
100 hang power snatches
 L3-75-55# L2- 70 @ 45/35# L1-50 @ 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