Warm Up - 3 sets:  200-meter row - 10 inchworms to downward dog - 5 air squats with a :02 pause at the bottom - 5 up-downs - 10 reverse lunges – Rower:  10 strokes (legs only) – 10 strokes (legs + pull + pause) – 10 strokes (no pause) – 100m (max effort) – Box jump overs:  3 box jump overs (low box) – 3 box jump overs (med box) – 3 box jump overs (workout height) –

WOD I
500/400m Row L2-400/300m L1-300/200m
21 burpees L2-same L1-12 burpees
15 box jump-overs L3-30/24” L2-24/20” L1-16/12”

3 rounds for time (15 Min Cap)

WOD II

Tabata Style

20 sec max squats

-Rest 10 sec-

20 sec max HOD pushups

-Rest 10 sec-

20 sec max Abmat situps

-Rest 10 sec-

8 rounds for total reps

Post WOD - 1:00 couch stretch/side – 1:00 banded shoulder stretch/side

Warm Up - 3 rounds:  :30 jump rope - :30 seated pike stretch - :20 Leg lifts (pike position) - :30 Superman hold - :20 bar hang - 1 set: - 1:00 standing calf stretch/side - 4 rounds:  :10 double-unders or attempts - :20 rest – Advanced athletes can practice triple-unders – Knees to elbows:  5 scap pulls – 3 kips + lever down – 3 knees to chest – 3 knees to elbows – C2B pullups:  3 knees to chest + lever down – 3 C2B pullups - 1 set:  5 knees-to-elbows - 5 chest-to-bar pull-ups - 10 double-unders – Use workout variations.

WOD

21-15-9
Knees-to-elbows L2-Knees as high as possible L1-Hanging knee raises
Chest-to-bar pull-ups L2-Chin over bar L1-Seated Ring pullups
– Perform 50 double-unders after each round.

For time (10 Min Cap)

Snatch Warm Up – Empty bar:  3 snatch deadlift to knee – 3 snatch deadlift – 3 snatch + shrug – 2 Snatch high pulls – 1 power snatch – 1 squat snatch

Strength – Snatch – 3-3-2-2-1-1 (3 min per set)

Post WOD - 1:00 cobra stretch to downward dog - 1:00 lat tricep stretch/side

Warm Up - 2 set:  :30 Samson lunges - :30 knee push-ups - :30 bent-over rows - :30 air squats - :30 shoulder presses - :30 scap pull-ups – Rope climb:  2 hand over hand – 2 standing foot hooks – 2 climbing foot hooks – 1 rope climb – Thruster:  5 full grip front squat – 5 squat stance push press – 5 thrusters – Build up:  Thrusters 5-5-5 (unbroken) (6 min) -

WOD I

7 thrusters L3-135/95# L2-115/75# L1-55/35#
2 rope climbs L2-1 rope climb L1-2 hand over hand or 4 ring rows

5 rounds for time (12 Min Cap)

WOD II

100ft farmer’s carry L3-50/35# L2-40/25# L1-30/15#

4 shuttle runs (25ft down and back = 1 shuttle run)

5 rounds for time (8 Min Cap)

Post WOD - :30 standing quad stretch/leg - :30 elevated pigeon stretch/side

Warm Up - 2 sets:  :30 on any machine - 10 Spiderman lunges - 10 Cossack squats (5/leg) - 5 goblet squats - 5 paused goblet squats (:03 pause at the bottom – Front squat:  10 front rack elbow raises – 1 min lat smash (roller)/side - 10 back rack elbow raises - 5 ¼ front squats - 4 ½ front squats – 3 pause front squats – 3 front squats (unbroken) – Build up:  Front squat – 5-5

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

Post WOD – 1 min back roller – 30 sec lat smash/side – 1 min bar hang

Warm Up - 2 sets:  5 plank to downward dogs - 10 banded pull-aparts - 10 banded pass-throughs - AMRAP 6:  :30 row, bike, or ski - 4 inchworm + push-ups - 6 air squats - 8 up-downs – DBL DB Push presses:  2 sets:  5 dip and hold – 5 dip drive (no arms) – 5 push presses – Mini round:  2 sets:  10 dumbbell push presses, light - 200-meter run (set 2 wkg weight)  -

WOD

400-m run L2-300m run L1-200m run Bike or Row if you desire
30 double-DB push presses L3-35/25# L2-L2-25/15# L1-15/10#

3 rounds for time (12 Min Cap)

Strength – Push Press – 5-5-5-5-5-5

Post WOD – Alternating 30 reach, roll, and lifts

Warm Up – 2 sets:  5 push-ups to downward dog - 10 banded pull-aparts - 10 banded pass-throughs - 3 sets:  :30 easy pace - :20 moderate pace - :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work - 2 sets:  5 elbow-to-instep/leg - 10 single-leg toe touches/leg - 5 med-ball shoulder presses - 5 med-ball front squats - 5 wall-ball shots – Pull ups:  10 kips – 5 lever downs – 3 knee to chest – 3 pullups – 3 C2B pullups –

WOD

10 Chest to bar pullups L2-chin over bar pullups L1-Ring rows
15 wall-ball shots L3-20/14# L2-16/12# L1-14/10#

9 Rounds for time (12 Min Cap)

Strength – Shoulder Press – 5-5-3-3-2-2-1-1 (2 min per set)

Post WOD - 2 sets:  :30 Samson lunge/side - :30 upward-facing dog

Warm Up - Warm Up - 2 sets:  :30 on any machine - 10 Spiderman lunges - 10 Cossack squats (5/leg) - 5 goblet squats - 5 paused goblet squats (:03 pause at the bottom – Back squat:  5 ¼ squats - 4 ½ squats – 5 pause squats – 5 back squats (unbroken) – Build up:  Back squat – 5-5

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

Post WOD – 30 sec calf stretch/side – 30 sec hamstring smash/side – 30 sec quad smash/side – 1 min back roller

Warm Up - 2 sets.  :30 row (sound setup position and straight arms) - :30 inchworm - :30 row (timing on the lean back after the legs drive) - :30 dumbbell push press - :30 row (pull to the sternum and recovery) - :30 dumbbell bent-over row – HSPU:  5 pike pushups - :20 handstand hold – 3 handstand negatives – :20 tripod hold – 5 squat jumps – 3 kipping handstand pushups - 1 set.  :20 ring row hold against the chest - :20 toe assisted chin-over bar hold - :20 pull-up negatives - :20 chin-over-bar pull-up hold

WOD – 20 Min EMOM
Min 1 | :30 handstand hold L2-As long as possible L1-Pushup plank
Min 2 | :30 chin-over-bar pull-up hold L2-As long as possible L1-top of ring row hold
Min 3 | :30 max handstand push-ups L2-pike pushups L1-pushups (from knees if needed)
Min 4 | max-cal row/bike
Min 5 | rest
– Accumulate :30 in the holds.

Total HSPU + Calories

Accessary Work - 3 sets.  :30 Russian twists (14/20 lb) - :30 rest - :30 hollow rocks - :30 rest
– Use a medicine ball or kettle bell for the Russian twists

Total Twist + rocks

Post WOD - 1:00 lacrosse ball shoulder mash/side - 1:00 child’s pose stretch

Warm Up - 2 sets:  10 PVC pass-throughs - 10 alternating soldier kicks - 10 PVC front squats - 10 alternating hamstring scoop stretches - 1 set:  :20 single-unders - :20 single-under jog in place - :20 single-under power jump - :20 single-under fast singles - :20 single/single/double-under - :20 double-unders - :20 double/double/triple-under - :20 triple-unders or attempts – Power Clean:  6 clean deadlifts – 6 clean shrugs – 6 muscle cleans – 6 power cleans –

Strength – Power Cleans – 3-3-2-2-1-1-1

WOD - 7 Min AMRAP
3 power cleans L3-225/155# L2-185/125# L1-75/55#
10 triple-unders L2- 10 double unders L1-10 single unders

Rounds + reps

Post WOD - 1:00 couch stretch/side - 1:00 standing calf stretch/side

Warm Up - 2 sets:  200-meter bike, slow - 5 inchworms - 10 Samson stretch lunges - 10 banded pull-aparts - 200-meter bike, faster - 5 up-downs - 10 alternating Cossack squats - 10 banded monster walk steps - 200-meter bike, faster – Toes to bar:  10 quick kips – 5 knees to 90 – 4 knees to chest – 3 toes to bar – Mini round:  5 toes-to-bars - 5 burpees - 5-calorie Echo bike – Use workout variations -

WOD

3 Min AMRAP
15 toes-to-bars L2-toes AHAP L1-Lying T2B
10 burpees L2-8 burpees L1-6 burpees
15/12 cal bike L2-12/10 cals L1-9/7 cals
– Rest 2:00 between AMRAPs.
–*Pick up where you left off*

5 Rounds for Total Rounds + reps

Post WOD - 1:00 child’s pose - 1:00 banded shoulder stretch/arm

Warm Up - 2 sets:  9/7 calorie row - 5 up-downs - 10 alternating Spiderman lunges - 5 inchworms - 10 hollow rocks – Kettlebell swing:  5 KB deadlift – 5 KB swing to eye level – 5 American KB swings (lighter) – 5 KB swings (working weight) – KB goblet lunge:  1 set:  4 reverse lunges, unloaded - 4 kettlebell goblet-hold lunges, light - 6 kettlebell goblet-hold lunges, workout weight - 1 round:  5-calorie row - 5 sit-ups - 5 kettlebell swings - 5 kettlebell goblet-hold lunges - 5 burpees –

WOD

80/65 calorie row L2-65/50 calsL3-40/30 cals
70 sit-ups L2-60 reps L1-50 reps
60 KB swings L3-55/35# L2-45/25# L1-35/15#
50 KB goblet-hold lunges L2-40 reps L1-30 reps
40 burpees L2-30 burpees L1-20 burpees
30/20 cal row L2-20/15 cal row L1-12/10 cal row

For time (28 Min Cap)

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

Warm Up - 2 rounds:  1:00 run, row, or ski - 10 arm swings across - 10 alternating arm swings overhead - :20 jump rope - 10 torso twists - 10 alternating plank reach-throughs - :20 jump rope – Rope climb:  3 rope pullups or bar pullups – 3 hand over hand – 2 standing foot hooks – 2 climbing foot hooks – 1 rope climb –

WOD

15 Min AMRAP
200m run L2-same L1-100m run
5Power cleans 155/105# L2-115/85# L1-55/35#
40 double-unders L2-20 double unders / attemps L1-40 singles

Rounds + reps

Skill Work – 5 min to accumulate Turkish get ups (you pick the weight)

Post WOD - 1:00 forearm stretch/arm - 1:00 calf stretch/leg

Warm Up – 3 sets:  :20 jumping jacks - :20 air squats - :20 mountain climbers – then - PVC:  10 pass throughs – 10 ATW – 10 back rack presses – 5 overhead squats – Empty bar:  5 ¼ OHS – 4 ½ OHS – 3 OHS – Front squat:  10 front rack elbow raises – 5 ½ front squats – 10 back rack elbow raises – 5 front squats – Back squat:  5 pause back squats – 5 back squats – Build up:  OHS 3-3 Front squat 3-3 Back squat 3-3

Strength – Overhead squat – 3-3-3-3  Front squat – 3-3-3-3  Back squat – 3-3-3-3 (2:30 per set)

Post WOD - 2 sets:  1:00 banded hamstring stretch/leg - 1:00 child’s pose

Warm Up - 2 rounds:  1:30 bike (do a hard, but not maximal 5-second burst during this time) - :20 hollow hold - :20 arch hold - :20 bar hang or scap pull-ups - 1 set:
1:00 foam roll lats/side – C2B pullups:  5 scap pulls – 5 kips – 5 lever downs – 5 kipping knee ups – 5 pullups – 5 C2B pullups - 1 set:  5-calorie Echo bike, hard pace - 5 chest-to-bar pull-ups - 5 push-ups –

WOD

9/7 calorie bike L2-8/6 cals L1-7/5 cals
12 chest-to-bar pull-ups L2-10 pullups L1-8 jumping C2B or 10 Ring rows
15 push-ups L2- 12 pushups L1-10 knee pushups

5 rounds for time (15 min cap)

Strength – Push Press – 3-3-3-3-3-3

Post WOD - 1:00 Spiderman/side - 1:00 foam roll lats/arm

Warm Up – 10 alternating Spiderman stretches - 10 inchworms - 10 Kang squats – 10 calf raises – 10 box step ups (low) – 6 box jumps – 4 box jumps (workout height) – Empty bar:  5 deadlift to knee – 5 deadlift to mid-thigh – 5 deadlifts – Buiild up:  Deadlift – 5-5-5

Strength – Deadlift – 5-5-5-5-5-5-5 (3 min per set)

WOD – 7 Min AMRAP
3 deadlifts L3-315/225# L2-185/125# L1-115/75#
10 box jumps L3-30/24” L2-24/20” L1-16/12”

Rounds + reps

Post WOD - 2 sets:  :30 seated forward fold - :30 pigeon stretch/leg

Warm Up – 6 sets:  :10 hard row - :50 easy row - 2 rounds:  10 Samson stretch lunges - 10 up-downs - 10 goose steps - 10 scap pull-ups – Pullups:  5 scap pulls – 5 kips – 4 lever downs – 3 kipping pullups - 2 rounds:  150-meter row, holding the athlete’s target pace - 2 burpee pull-ups – Use workout variations

WOD
2,000m row L2-1500m row L1-1000m row
50 burpee pull-ups L2-50 burpee jumping pullups L1-35 burpee ring rows
– Place the pull-up bar 6 in above your reach when your arms are extended overhead

For time (20 min Cap)

Post WOD - :30 standing pec stretch - :30 single-leg seated forward fold/leg

THANKSGIVING DAY PARTNER WOD – 9:00am  CLASS ONLY!!!!

80 Box Step ups L3-24/20” w/ Ball L2-20/18” w/ball L1-50 @ 18/12” w/ball

80 Abmat sit ups (Ball pass over box) L2-same L1-60 reps

80 S2OH w/ Ball L2-same L1-60 reps

70 Side lunge steps w/ Ball L2-same L1-50 reps

70 Chest Passes (6ft apart) L2-same L1-50 reps

70 Burpees (non-worker holds ball) L2-same L1-50 reps

60 Goblet Squats w/ Ball L2-same L1-40 reps

60 Overhead lunge steps w/ Ball L2-same L1-40 reps

60 Wall ball shots L2-same L1-40 reps

For Time

Ball DOES NOT TOUCH the ground once the WOD begins

Warm Up - 2:00 row, bike, ski, or jog (slow) - 20 mountain climbers - 10 arm swings across - 10 arm swings overhead - 10 torso twists/direction - 10 banded deadlifts - 10 banded squats - 10 banded pull-aparts - 1:00 row, bike, ski, or run (faster) – Empty bar:  7 clean deadlift + shrug – 6 hang power cleans – 5 power cleans – Build up:  3 power cleans + 2 hang power cleans – 3 sets -

Strength
3 power cleans
2 hang power cleans
– Build in load each set –

8 sets (4 min per set)

Post WOD - :30 palms down forearm stretch/arm - :30 palms up forearm stretch/arm - :30 couch stretch/side

Warm Up - 8 sets:  :25 slow - :05 hard – Bike, row, or ski. - 2 sets:  :20 bar hang - 10 unweighted good mornings - :20 bar hang - 10 kettlebell goblet hold good mornings - :20 bar hang - 10 good morning jumps – KB swings:  2 sets - 5 KB deadlifts – 5 Russian KB swings – 5 American KB swings (2nd set with working weight) – HSPU:  5 pike pushups – 20 sec handstand hold – 4 handstand negatives – 15 sec handstand hold – 3 handstand pushups – 10 handstand hold – 2 deficit handstand pushups -

WOD I

30-20-10-20-30
KB swings L3-55/35# L2-45/25# L1-35/15#
15-10-5-10-15
Deficit handstand push-ups L2-HSPU L1-HOD Pushups / Pike pushups
– Hands on 25/45-lb plates.

For time (15 Min Cap)

WOD II

20 sec hollow hold

20 sec rest

20 sec single KB overhead march in place (switch hands each round)

20 sec rest

6 sets

Post WOD - 2 sets:  1:00 foam roll upper back - 10 banded pull-aparts

Warm Up - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - :30 jumping jacks - 10 single-leg toe touches/leg - 20 alternating reverse lunges - :30 mountain climbers - 10 unweighted good mornings - 20 walking lunge steps - :30 up-downs – Rope climb:  3 hand over hand – 3 foot locks – 3 double foot lock – 1 rope climb – 1 legless rope climb – DB front rack lunges:  8-8-8

WOD – 12 Min AMRAP
20 DB front-rack walking lunges L3-50/35# L2-35/20# L1-20/15#
2 legless rope climbs L2-2 rope climbs L1-3 hand over hand
– Use two dumbbells

Rounds + reps

Strength – Push Jerk – 3-3-3-3-3-3-3

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