Warm Up - 2 sets:  10 alternating Spiderman stretches - 10 alternating hamstring scoop stretches - 20 banded side steps (moving right) - 20 banded side steps (moving left) – 1 set:   3 shuttle runs - 10 alternating Samson lunges - 10 up-downs - 3 shuttle runs - 10 alternating scorpion stretches - 10 air squats - 3 shuttle runs - 10 jumping air squats - 10 burpees – Overhead squats:  PVC:  10 pass throughs – 10 around the world – 10 back rack presses – 5 overhead squats – Empty bar:  5 back rack presses – 5 reps ¼ OHS – 5 reps ½ OHS – 5 OHS – Build up:  OHS – 5-5-5 (6 min) – Final prep:  5 shuttle runs - 5 overhead squats - 5 lateral burpees over the barbell – Use workout options and loading.

WOD
10 shuttle runs L2-same L1-5 shuttle runs
20 overhead squats L3-115/80# L2-75/55# L1-45/35#
30 lateral burpees over the bar L2-25 reps L1-20 burpees
Rest 1 minute
30 lateral burpees over the bar L2-25 reps L1-20 burpees
20 overhead squats L3-115/80# L2-75/55# L1-45/35#
10 shuttle runs L2-same L1-5 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.

For time (12 Min Cap)

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

Post WOD - :30 lacrosse ball roll bottom of foot/side - :30 standing hamstring stretch/side - :30 calf stretch/side

Warm Up - :30 mountain climbers - 10 alternating step-ups - 10 easy ring rows - 5 box jumps, slow - 10 strict AbMat sit-ups - :30 mountain climbers - 10 alternating step-ups - 10 single-ring ring rows - 10 box jumps, fast - 10 AbMat sit-ups – Step down from the box – Rope climb:  2 hand over hand – 2 standing foot clamps – 2 hanging foot clamps – 3 pull + clamps – 1 rope climb – GHD sit ups:  5 abmat sit ups – 5 med ball sit ups – 5 GHD sit ups to parallel – 5 full GHD sit ups – Mini round:  12 box jumps - 1 rope climb - 8 GHD sit-ups – Use workout variations –

WOD
2 rope climbs to 15ft L2-1 rope climb to 15 ft L1-2 AHAP or 3 hand over hand
15 GHD sit-ups L2-10 GHD to parallel L1-15 abmat situps
20 box jumps L3-24/20” L2-20/16” L1-16/12”
– Step down from the box.

6 rounds for time (24 Min Cap)

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

Warm Up - Shuttle run - High knees - Butt kicks - Broad jump - Spiderman crawl - High skips - Crab walk – 100m run – Rest 1 min – 200m run -

WOD
800m run L2-600m run L1-400m run
– Rest 3:00 between rounds.

4 rounds for time

Post WOD - Accumulate:  30 GHD back extensions – Rest as needed. - 2 sets:  :30 calf stretch/leg - :30 standing pike stretch

Warm Up – 2 sets:  :30 machine of choice - 5 inchworm + push-ups - 5 air squats - 5 up-downs – Push jerks:  2 dip and holds – 2 dip and drives – 2 push presses – 2 jump and lands (no bar) – 2 jump, punch and lands – 2 push jerks (with bar) – 2 push jerks – Split jerk:  2 split (Rt/Lt) ( no bar) – 2 split jerks (no bar) – 2 split jerks (with bar) – Build up:  3 sets:  3 push jerks + split jerk – Build to starting workout load – Take the bar from the rack.

Strength - Every 4:00
3 push presses - 2 push jerks - 1 split jerk
– Build in load each set.

8 sets to heaviest load

Post WOD - 1:00 banded shoulder stretch/side

Warm Up - 4 shuttle runs, easy pace
:20 bar hang
10 leg swings/side
3 shuttle runs, moderate pace
10 hanging scap retractions
10 lateral leg swings/side
2 shuttle runs, hard pace
3 strict pull-ups or scaled variation
3 inchworm + push-ups

Partner WOD

2 rounds for time with a partner:
20 shuttle runs L2-same L1-12 shuttle runs
75 toes-to-bars L2-75 knees AHAP L1-75 hanging knee raises
20 shuttle runs L2-same L1-12 shuttle runs
50 strict pull-ups L2-50 kipping pullups L1-50 ring rows
20 shuttle runs L2-same L1-12 shuttle runs
– Share the work as desired.
– 1 shuttle run is 25 ft out and back.

For time

Post WOD - 1 set:
1:00 banded hamstring stretch/leg
:30 cat/cow stretch
:30 standing calf stretch/leg

Warm Up - 2 sets:  200-meter run - :20 up-downs - :10 rest - :20 air squats - :10 rest - :20 PVC passthroughs - :10 rest - :20 PVC overhead squats - :10 rest – Hang power snatch:  5 hang snatch dip – 5 hang snatch high pull – 5 hang muscle snatch – 5 back rack presses – 5 hang power snatches – Build up:  2 sets – 2 hang power snatches –

Strength - Hang power snatch - 2-2-2-2-2-2-2-2-2-2-2-2-2-2-2 (2:30 per set)

Post WOD - :30 palms-down forearm stretch/arm - :30 palms-up forearm stretch/arm - :30 butterfly stretch - :30 single-leg seated forward fold/leg

Warm Up - 1:00 air bike - :30 burpee - :30 box step-overs - 1:00 air bike - :30 burpee box step-overs - 1:00 air bike - :30 burpee box jump-overs – Power cleans:  5 clean deadlifts - 5 muscle cleans - 5 tall power cleans – 5 hang power cleans – 5 power cleans – Build up:  3 sets:  3 power cleans - 3 burpee box jump-overs — Increase load and height to workout standards - 1 set:  5 burpee box jump-overs - 5 power cleans - 10/8 calorie air bike– Use workout variations.

WOD

9-15-21-15-9 L2-same L1-9-12-15-12-9
Burpee box jump-overs L3-24/20” L2-20/16” L1-16/12”
Power cleans L3-135/95# L2-95/65# L1-45/35#
– Complete 30/20 calories on the air bike after each round.

For time (28 min cap)

Post WOD - 1:00 foam roll IT band/leg - 1:00 kettlebell calf smash/leg

Warm Up - 10 PVC passthroughs - 5 tempo squats (:05 descent/:02 pause) - 15 tempo straight-arm pull-downs (light band) - 2 rounds:  5 PVC overhead squats (:05 descent/:02 pause) - 5 kip swings - 5 strict pull-ups or jumping chest-to-bar pull-ups – Chest to bar pullups:  3x2 kip swings + 1 chest-to-bar (or regular) pull-up - 3x2 kip swings + 1 chest-to-bar (or regular) pull-up - 3x2 kip swings + 1 chest-to-bar (or regular) pull-up + 2 kip swings - 12 chest-to-bar pull-ups (4-4-4) – Overhead Squats – 30 sec overhead hold – 3 reps ¼ OHS – 3 reps ½ OHS – 3 OHS – Load up:  OHS 10-10-10

WOD – 8 Min AMRAP
10 overhead squats L3-95/65# L2-75/55# L1-45/35#
5 chest-to-bar pull-ups L2-3 C2B pullups – 5 seated ring pullups

Rounds + reps

Strength – OHS – 3-3-3-3-3-3-3 (3 min per set)

Post WOD - 2 sets:  :30 banded lat stretch (each) - :30 pigeon stretch (each)

Warm Up - 5:00 row, bike, or ski - :30 couch stretch/leg - :30 jump rope - :30 pigeon pose/leg - :30 jump rope - :30 inchworm walkouts - :30 jump rope - :30 plank hold - :30 jump rope - :30 sit-ups

WOD – “Annie”

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 – Shoulder Press – 3-3-3-3-3-3-3 (2:30 per set)

Post WOD - 2 sets:  :30 cobra stretch - :30 Spiderman stretch/side - :30 calf stretch/side

Warm up - 1 set:  :30 row (easy pace) - 10 alternating scorpion stretches - :30 plank hip taps (same side) - :30 row (moderate pace) - 10 alternating Spiderman stretches - 5 single-arm ring rows/arm - :15 ring dip hold, top - :15 ring dip hold, bottom - :30 row (fast pace) - 10 alternating lunges - 10 false grip ring rows - 10 jumping or foot-assisted ring dips - :30 row (sprint pace) - 10 air squats - 10 kipping pull-ups or ring rows - 10 ring dips – Ring muscle up:  5 low-ring muscle-up transitions - 1:00 low-ring practice - 1:00 kipping muscle-up practice – Thrusters:  5 full grip front squats – 5 squat stance push press – 5 thrusters – Build up:  1 squat clean + 2 thrusters – 3 sets –

WOD – 25 Min AMRAP
3 ring muscle-ups
8 thrusters L3-115/75# L2-75/55# L1-55/35#
17 cal row L2-15 cal row L1-12 cal row

 Rounds + reps

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

Warm Up: 2 sets: 10 Samson stretch lunges - 10 PVC overhead squats - 10 PVC good mornings - 10 hollow rocks - 10 push-ups - 10 ring rows OR 5 strict pull-ups - 1 set: 10 plank shoulder taps - 10 wall step up shoulder taps - 3 partial wall walks - 2 wall walks - 1 set: 10 scap pulls - 5 kip swings - 3 knees to waist - 3 knees to armpits - 3 toes to bar -

Partner wod
40 toes-to-bars L2-40 knees to armpits L1-40 hanging knee raises
12 wall walks L2-8 wall walks L1-12 inchworm pushups (arms only)
– One athlete works at a time. Athletes may alternate as they see fit.

3 rounds for time

Post WOD - 1:00 banded shoulder stretch/side

Warm Up - 2 sets:  10 alternating Spiderman stretches - 10 PVC good mornings - 5 PVC pass-throughs - 5 PVC overhead squats – 5 PVC back rack presses - 5 PVC snatch balance – Snatch:  Empty bar - 5 deadlift-shrugs - 5 snatch high pulls - 5 muscle snatches - 5 hang snatches - 5 snatches – Load up:  4 sets:  1 snatch high pull - 1 hang squat snatch - 1 squat snatch – Increase loading to find a starting load for the workout –

Strength - 1 rep on the minute: 

Min 0-5: snatch high pull

Min 6-10: hang squat snatch

Min 11-20: squat snatch

– Score is the heaviest load for each section.

WOD
:20 bike, conversation pace - :20 bike, moderate pace - :20 bike, fast pace

5 sets for total calories

Post WOD - 2 sets: - :30 reach, roll, and lift - 20 banded pull-aparts

Warm Up - :30 casual skips (recovery pace) - :15 high skips (for height) - :30 casual skips - :15 long skips (for length) - :30 casual skips - :15 bunny hops (both feet) - :30 single leg balance (right) - :15 bunny hops (both feet) - :30 single leg balance (left) - :15 tuck jumps - :30 calf stretch (alternate) - :15 squat jumps (absorb landing) - :30 walking leg cradle stretch (alternating) - :30 walking quad stretch (alternating) – with a partner:  Partner 1 | :30 rope straight arm hang - Partner 2 | :30 hollow hold with knees tucked – Switch - Partner 1 | :30 rope pull-ups - Partner 2 | :30 slow jack knives – Switch - Partner 1 | :30 rope hanging knees to chest - Partner 2 | :30 rest – Switch – Box jumps:  10 box step ups – 8 box jumps (step down) – Rope climb:  5 sec straight arm hang – 2 standing foot clamps – 2 climbing foot clamp – 1 rope climb –

WOD - 8 Min AMRAP
8 box jumps L3-24/20” L2-20/16” L1-16/12”
1 rope climb L2-1 climb AHAP L1-2 pull to stands

Rounds + reps

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

Post WOD - :30 child’s pose (on the box) - :30 calf stretch (on the box) - :30 scorpion stretch (floor) - :30 calf stretch (on the box) - :30 standing quad stretch - :30 forearm stretch (box or floor)

Warm Up - 2 sets:  :20 jumping jacks - 10 sumo-stance good mornings - 10 alternating scorpion stretches - 10 mountain climbers – Rower:  15 pulls (easy pace) – rest :30 – repeat 4 times increasing the intensity each round – 1 set of max effort 10 pulls –

WOD

Every 3:00
250-m row L2-200m L1-150m (work time should be :50 to 1:10)

-rest the remainder of interval-

10 rounds – slowest time

WOD II

Accumulate 100 lying toes to bar

For time (all levels)

Post WOD - 3 sets:  :30 standing straddle stretch - :30 alternating scorpion stretch

Warm Up - 2 sets:  10 Samson stretch lunges - 10 PVC overhead squats - 10 PVC good mornings - 10 hollow rocks - 10 push-ups - 10 ring rows or 5 strict pull-ups – DB push press:  5 dip, hold, stand – 5 strict presses – 5 push presses – DB deadlift:  2 sets of each:  5 reps DB outside feet – 5 reps DB inside feet – Double unders:  15 sec no rope single jump – 15 sec no rope high jump – 15 sec high jump singles – 15 sec double unders / attempts – 1 set:  30 sec double unders / attempts -

WOD
:40 double-DB push presses L3-50/35# L2-40/25# L1-30/15#
:20 rest
:40 double-DB deadlifts
:20 rest
:40 double-unders L2-double-unders/attempts L1-single unders
:20 rest

4 rounds for total reps

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

Post WOD - 1 set:
1:00 double-forearm stretch – 1 min low back roller –

Warm Up – 200m run  - :20 high knees - :20 butt kickers - :20 up-downs - :20 Samson stretch/side - 200m run – Toes  to bar:  10 scap pulls - 10 kip swings - 3 kip swings + 3 hanging knee raises - 3 kip swings + 3 knees-to-chest – 3 kip swings + 1 knees to hips + 1 knees to chest + 1 toes to bar – 1 set of max reps T2B (scale) – Wall walks:  10 push up shoulder taps – 10 wall step up shoulder taps – 3 partial wall walks – 2 wall walks -

WOD

800m run L2-600m L1-400m
30 toes-to-bars L2-hanging knee raises to chest L1-lying toes to bar
600m L2-400m L1-300m
10 wall walks
400m run L2-300m L1-200m
30 toes-to-bars
200m run L2-200m L1-100m

For time (20 min cap)

Post WOD - 3 sets:  1:00 pigeon pose/leg - :30 calf stretch/leg

Warm Up - 2 sets: 9/7-calorie row - 5 hang deadlift and shrugs - 5 hang power cleans - 5 box step-ups - 5 box jumps - 6 hang muscle cleans - 6 tall power cleans - 6 hang power cleans - 6 hang power cleans - Build up: 5-5-5

Partner WOD

For time with a partner:

21 hang power cleans L3-135/95# L2-115/75# L1-45/35#
21/15 cal row L2-18/12 cals L1-12/9 cals
15 hang power cleans L3-155/105# L2-125/85# L1-55/40#
15/10 cal row L2-12/9 cals L1-9/7 cals
9 hang power cleans L3-175/120# L2-135/95# L1-65/45#
9/7 cal row L2-7/5 cals L1-6/4 cals
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
– Non-working partner can adjust weights while their partner is rowing.

Right into …

21 box jumps L3-24/20” L2-20/16” L1-16/12”
21/15 cal row L2-18/12 cals L1-12/9 cals
15 box jumps L3-24/20” L2-20/16” L1-16/12”
15/10 cal row L2-12/9 cals L1-9/7 cals
9 box jumps L3-24/20” L2-20/16” L1-16/12”
9/7 cal row L2-7/5 cals L1-6/4 cals
– Partner 1 completes all of the work; then, partner 2 completes all of the work.

Score: Total time

Post WOD - 3:00 recovery walk or easy jog with your partner

Warm Up - 12 walking lunges - :20 hang from pull-up bar - 10 kip swings - 10 alternating single-arm dumbbell deadlifts + shrug - 12 dumbbell overhead walking lunges - 3 pull-ups - 3 chest-to-bar pull-ups - 8 alternating single-arm dumbbell muscle snatches - 6 alternating single-arm dumbbell power snatches – Ring muscle ups:  5 low-ring muscle-up transitions - 2:00 low-ring practice - 2:00 kipping muscle-up practice –

WOD – 26.2
80-foot dumbbell overhead walking lunge L3-50/35# L2-35/20# L1-Walking lunge
20 alternating dumbbell snatches
20 pull-ups L2-jumping pullups L1-bent over rows

80-foot dumbbell overhead walking lunge L3-50/35# L2-35/20# L1-Walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups L2-pullups L1-ring rows

80-foot dumbbell overhead walking lunge L3-50/35# L2-35/20# L1-Walking lunge
20 alternating dumbbell snatches
20 muscle-ups L2-chest to bar pullups L1-jumping pullups

For time

Warm Up - 2 rounds:  :45 single-unders - :45 inchworm + push-ups - :45 hollow rocks - :45 burpee + max-effort jump and reaches – Empty bar:  Push press  - 3 reps hold lockout – 3 reps slow descent – 3 reps tempo – Build up:  5-5

Strength - Push press - 5-5-5-5-5-5-5 (3 Min per set)

WOD
:20 push-ups - :10 rest
:20 sit-ups - :10 rest

8 rounds for total reps

Post WOD - 2 sets:  :30 upward dog - 10 PVC pipe pass throughs

Warm Up - 200-meter run, slow - 5 inchworm + push-ups - 10 front-to-back leg swings - 10 side-to-side leg swings - 10 pike push-ups - 10 alternating Spiderman stretches - 200-meter run, fast – Running drills:  zig zag jumps – criss cross jumps – high skips – quick skips – back skips – broad jumps – heel pulls – 2 sets:  100m – rest 1 min- Wall walks:  2 wall step ups – 2 partial wall walks – 2 wall walks –

WOD
100m run L2-same L1-same
2 wall walks L2-1 wall walk L1-2 inchworm + pushups

10 rounds for time

Strength – Snatch complex – 1 snatch deadlift to knee – 1 snatch deadlift – 1 snatch power pull – 1 power snatch – 1 squat snatch

Post WOD – 1 min banded shoulder stretch/side or 2 min bar/ring hang