Warm Up - 1 set:  1:30 row – 5 reps of legs only + 5 reps of leg drive to lean back (arms stay straight) + normal row strokes for the remainder of the 1:30 duration - :30 deep squat hold - 10 air squats - 1:30 row – 5 reps of legs only + 5 reps of leg drive to lean back (arms stay straight) + normal row strokes for the remainder of the 1:30 duration - 10 jumping squats – 10 scap pulls – 10 kip swings – 5 lever downs – 3 paused pullups – 5 kipping pullups – Deadlift – Empty bar:  :20 set up hold – 5 deadlifts – 10 deadlifts – 10 deadlifts (light load) – Build up:  5 deadlifts (light weight) – 5 med ball front squats – 5 broad jumps – 5 deadlifts (moderate) – 5 med ball push presses to target – 5 box jumps – 5 deadlifts (moderate add) – 5 wall ball shots – 5 box jumps – 5 deadlifts (work weight) – 5 pullups – 5 wall ball shots – 5 box jumps - :20 row (hard) – use workout variations –

WOD
10 deadlifts L3-275/185# L2-185/125# L1-65/45#
20 pull-ups L2-jumping pullups L1-ring rows
30 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
40 box jumps L3-24/20” L2-20/16” L1-16/12”
1,000-m row L2-800m row L1-600m row
40 box jumps
30 wall-ball shots
20 pull-ups
10 deadlifts

For time (20 Min Cap)

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

Warm Up - 2 sets:  :20 jumping jacks - :20 alternating Samson stretch - :20 single-leg toe touches - :20 leg swings, side to side - :20 leg swings, forward and back - Any machine:  :30 slow - :30 rest - :30 moderate - :30 rest - :30 fast - :30 rest - :30 rest
WOD
400 calories on any machine L2-300 calories L1-150 calories

For time

-share the work – one works at a time -
Post WOD
1:00 pigeon stretch/leg
1:00 couch stretch/leg

Warm Up - :30 Samson lunges - :30 plank - :30 push-ups - :30 air squats - :30 pike shoulder taps - :30 ring rows – Thruster:  5 full grip front squats – 5 squat stance push presses – 5 slow thrusters – 5 fast thrusters - 2 sets:  3 seated hand over hand - 3 rope hangs - 3 rope hanging knee raises - 3 rope hanging foot-locks - 3 rope hanging foot-lock and pulls - 1 round:  1 partial rope climb - 3 thrusters – Perform half workout height. – Use workout thruster loading.

WOD

3:00 AMRAP
1 rope climb L2-AHAP L1-3 hand over hands
9 thrusters L3-95/65# L2-75/55# L1-45/35#
– Rest 3:00 -
– Start each round where you left off.

5 rounds

Post WOD - 1:00 forearm stretch - 1:00 foam roll quads

Warm Up - 1 set:  :20 bike, easy - :20 bike, moderate - 10 PVC good mornings - :20 bike, moderate - :20 bike, hard - 10 PVC pass-throughs - :20 bike, moderate - :20 bike, hard - 10 V-ups – 10 scap pulls – 8 kip swings – 8 sumo deadlift shrugs – 3 kip swings + 3 knees to armpits – 6 sumo deadlift high pulls – 4 knees to elbows – 4 sumo deadlift high pulls  - WOD prep:  :20 Echo bike - 7 sumo deadlift high pulls - 5 knees-to-elbows

WOD
30/22 calorie bike L2-20/15 cals L1-15/10 cals
20 sumo deadlift high pulls L3-95/65# L2-75/55# L1-45/35#
15 knees-to-elbows L2-knees AHAP L1-knees to 90

5 Rounds for time

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

Warm Up - 200-meter jog - 20 jumping jacks - 5 inchworms - 20 jumping jacks - 10 alternating Cossack squats - 20 jumping jacks - 10 barbell good mornings - 200-meter run - 20 jumping jacks - 10 deadlifts - 20 jumping jacks - 10 up-downs over the barbell - 20 jumping jacks - 10 jumping air squats - 200-meter run – Power Cleans:  Empty bar:  5 clean deadlifts – 5 clean pulls – 5 muscle cleans – 5 power cleans – Build up:  5-5

Strength – Power Cleans – 5-5-5-5-5

WOD
30 power cleans L3-155/105# L2-105/75# L1-45/35#
800-m run L2-600m L1-400m
30 power cleans L3-155/105# L2-105/75# L1-45/35#

For time (15 Min Cap)

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

Warm Up - 3 sets:  :30 on any machine - 10 Spiderman lunges - 5 wall-facing squats – 10 front rack elbow raises - 10 alternating Cossack squats – Empty bar:  2 sets:  5 ¼ front squats – 5 ½ front squats – rest – 5 pause front squats – 5 front squats – (add weight to 2^nd set) – Build up:  5-5

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

Post WOD – 1 min perfect squat hold – 1 min couch stretch/side – 1 min lying figure 4 stretch/side

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