Warm Up - 100-meter run - :20 bar hang - 5 push-ups - 10 deadlifts, empty bar - 10 box step-ups - 10 kip swings - 5 hand-release push-ups - 5 deadlifts, light weight - 5 pull-ups - 5 deadlifts, moderate weight – Deadlifts:  4-4-4 (Get to working weight)

WOD

L3

Kraus
200-m run - 30 pull-ups - 30 hand-release push-ups - 4 deadlifts
:30 rest

Scott
400-m run - 25 pull-ups - 25 hand-release push-ups - 4 deadlifts
:30 rest

Good
600-m run - 20 pull-ups - 20 hand-release push-ups - 4 deadlifts
:30 rest

Cully
800-m run - 15 pull-ups - 15 hand-release push-ups - 4 deadlifts
:30 rest

Night Stalkers
269 box step-ups (20/20 in)

– 1.5 x bodyweight deadlifts.
– Perform the full workout with a 14/20-lb weight vest.

For time (45 min Cap)

L2
Kraus
200-m run - 20 pull-ups - 20 hand-release push-ups - 4 deadlifts
:30 rest
Scott
400-m run - 15 pull-ups - 15 hand-release push-ups - 4 deadlifts
:30 rest

Good
600-m run - 10 pull-ups - 10 hand-release push-ups - 4 deadlifts
:30 rest

Cully
800-m run - 5 pull-ups - 5 hand-release push-ups - 4 deadlifts
:30 rest

Night Stalkers
269 box step-ups (20/20 in)

For time

– Bodyweight deadlifts.
– No weight vest.

L1

Kraus
Run/walk 2:00 - 20 jumping pull-ups - 20 hand-release push-ups from knees - 4 deadlifts
:30 rest

Scott
Run/walk 3:00- 15 jumping pull-ups - 15 hand-release push-ups from knees - 4 deadlifts
:30 rest

Good
Run/walk 4:00 - 10 jumping pull-ups - 10 hand-release push-ups from knees - 4 deadlifts
:30 rest

Cully
Run/walk 5:00 - 5 jumping pull-ups - 5 hand-release push-ups from knees - 4 deadlifts
:30 rest

Night Stalkers
150 box step-ups (12/12 in)

– Challenging but manageable deadlift load for 4 reps.

Warm Up – 3 sets:  :45 row - :45 alternating elbow-to-instep - :45 wall-facing squat reps – Rest :15 between movements – Row:  2 sets:  :15 slow row – 5 goblet squats (light) - :15 moderate effort row – 5 goblet squats (add) - :15 hard row – 5 goblet squats (wkg wt) - L-sits:  :15 seated alternating leg raises - :10 seated leg lift hold - :10 tuck hold - :10 bent knee hold - :10 L-sit hold –

WOD – 14 Min AMRAP
500/400m Row L2-400/300m Row L1-300/200m Row
15 KB goblet squats L3-55/35# L2-45/25#
:30 L-sit hold L2-:20 tuck L-sit hold L1-:15 tuck hold

Rounds + reps

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

Post WOD - 1:00 Samson stretch/side - 1:00 child’s pose

Warm Up - 3 sets:  :30 bike - 5 plank to downward dog - 10 banded pull-aparts - 5 push-up + look right and look left - 10 banded pass-throughs – PVC:  10 pass throughs - 10 around the world – 10 back presses – 5 snatch balances – 5 snatch deadlifts – 5 snatch power pulls – 5 power snatches – Empty bar:  3 snatch deadlifts – 3 snatch power pulls – 3 power snatches – Build up:  2 sets:  1 snatch deadlift – 1 snatch high pull – 3 power snatches -

Strength – Snatch Complex – 1 snatch deadlift – 1 snatch high pull – 3 power snatches – 7 sets

WOD
15 power snatches L3-115/75# L2-75/55# L1-45/35#
30/24 calorie bike L2-28/22 calories L1-24/18 calories
15 power snatches

For Time (8 min Cap)

Post WOD - 5:00 cool-down walk or slow jog - 1:00 foam roll upper back - 1:00 foam roll glute/side

Warm Up - 10 Samson stretch lunges - 10 PVC overhead squats - 10 PVC good mornings - 10 hollow rocks - 10 push-ups - 10 ring rows OR 3-10 strict pull-ups – Jump rope:  :20 single-unders - :20 single-under jog in place - :20 single-under jump front to back - :20 single-under jump side to side - :20 single-under left leg - :20 single-under right leg - :20 double-unders - 2 sets:  10 AbMat sit-ups - 5 GHD sit-ups to parallel - 5 GHD full range-of-motion GHD sit-ups –

WOD
2 rope climbs (15/15 ft) L2-1 rope climb or 2 AHAP L1-2 hand over hands
10 GHD sit-ups L2-7 GHD to parallel L1-10 Abmat situps
25 double-unders L2-:30 double under attemps L1-15 double penguin taps

10 rounds for time (20 Min Cap)

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

Warm Up – 2 sets:  4 shuttle runs - 10 banded side-steps (Rt/Lt) - 10 leg swings, (across/front to back)- 5 alternating elbow-up (empty bar) -  front-rack stretches - 5 empty bar deadlifts - 5 Cossack squats/leg 10 squat jumps – Shuttle run is 25 ft out and back – Hang squat cleans:  5 Hang power pulls – 5 hang muscle cleans – 5 hang power cleans – 5 front squats – 5 hang squat cleans – Build up:  5-4-3

Strength – Hang Squat Cleans – 2-2-2-2-2-2 (2:30 min per set)

WOD

2:00 on the clock

20/15 calorie bike L2-15/12 calorie L1-12/8 calorie

max handstand pushups L2- HSPU with abmats L1-strict DBL DB presses (pick weight)

-Rest 1 Min –

4 Rounds for total HSPU

Post WOD - 3 rounds:  15 unweighted sumo good mornings - 15 unweighted good mornings – Maintain an easy and controlled pace

Warm Up - 10 leg swings/leg (across the body) - 10 leg swings/leg (front to back) - 10 alternating Samson stretches - 10 alternating scorpion stretches - 200-meter jog - 10 reverse lunges - 200-meter run - 10 box step-ups - 20 alternating plank shoulder taps - 10 med-ball front squats (facing the target) - 20 mountain climbers - 10 med-ball push press (tossing the ball to the target) - 20 tuck jumps - 10 wall-ball shots - 5 box jumps - 5 wall-ball shots

WOD – “Kelly”
400-m run L2-300m L1-200m
30 box jumps L3-24/20” L2-20/16” L1-16/12”
30 wall-ball shots L3-20/14# L2-16/12# L1-14/10#

5 rounds for time (30 Min Cap)

Post WOD - 100-meter recovery walk - 1:00 Samson stretch/side - 1:00 elevated pigeon stretch/side

Warm Up – With a partner:  Partner 1 | 1:00 row - :30 pike stretch - :45 row - :30 hollow hold - :30 row - :30 Superman hold – PVC – 10 pass thoughs – 10 around the world – 10 back rack presses – 5 push jerks – Empty Bar:  3 shoulder presses – 3 push presses – 3 push jerks – Build up:  3-3-3

Strength – Push Jerk – 3-3-3-2-2-1-1 (2:30 per set)

Warm Up II – Empty bar:  3 hang dip + shrugs – 3 hang high pulls – 3 hang muscle clean – 3 hang power cleans – Toes to bar:  5 scap pulls – 5 kips – 5 kipping knees to chest – 5 toes to bar – Hang power clean build up:  5-5

WOD

27-21-15-9
Hang power cleans L3-95/65# L2-65/45# L1-45/35#
Toes-to-bars L2-Toes AHAP L1-Hanging Knees to 90

For time (12 Min Cap)

Post WOD - 1:00 alternating scorpion stretch - 1:00 seated straddle stretch (feet wide)

Warm Up - 2 sets:  10 monster walk steps, forward - 10 monster walk steps, backward - 10 banded sumo stance good mornings - 3 sets:  6 push-ups - 8 alternating Cossack squats - 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set – Empty bar:  10 front rack elbow raises/side – 10 back rack elbow raises/side – 5 reps ¼ front squats – 5 reps ½ front squats – 5 front squats (pause in the bottom) – 5 front squats – Build up:  7-6-5

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

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

Warm Up – 200m jog - :15 mountain climbers - 5 inchworms - :15 jumping jacks – 200m run - 10 alternating Cossack squats - :15 burpees - 10 alternating plank shoulder taps - :15 zig zag jumps - 10 air squats - :15 crisscross jumps -  - 5 pike push-ups - :15 singles - 10 jumping air squats – :15 high jump singles - 200m run – 1:00 double unders or 30 reps – 3 wall step ups – 2 partial wall walks – 1 wall walk –

WOD – 20 Min AMRAP
3 wall walks L2-2 wall walks L1-3 inchworm + pushups
15 burpees L2-12 burpees L1-10 burpees
60 double-unders L2-30 double unders/attempts L1-60 singles

100m run L2- same L1-50m run

Rounds + reps

WOD II
:20 hollow rock
:10 rest
:20 Superman hold
:10 rest

5 rounds total hollow rocks

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

Warm Up – Buttkickers - High knees - Lateral shuffles - 4 shuttle runs – Each movement is 25 ft down and back - 20 air squats - 15 scap pull-ups - 10 burpees – Pullups:  10 scap pulls – 10 kip swings – 3 kipping knee ups – 3 kipping pullups – Deadlift:  10-8-6 (start with empty bar and add weight) – WOD prep: 200-meter run - 10 pull-ups - 10 deadlifts - 200-meter run –

WOD
800m run L2-600m L1-400m
80 pull-ups L2-60 pullups L1- 40 ring rows
80 deadlifts L3-135/95# L2-115/75# L1-55/35#
800-m run L2-600m L1-400m
– Partition the pull-up and deadlift reps any way you choose.

For time (20 min Cap)

Post WOD – 200m recovery walk - :30 forearm stretch/side - :30 banded lat stretch/side - 1:00 cat-cow

Warm Up - 1 Min Bike/Row - Zig Zag Jump - Front Skip - Back Skip - 10 Squats - 10 Pushups - 10 Sit ups - 10 Pull ups - 1 Min Row/Bike - 5 Burpees - 5 Broad Jumps - Bear Crawl - 5 Down/Up Dog - 30 sec Handstand hold - Movement Prep -

GOOD FRIDAY WOD

100 Double unders L2-Mix L1-High Jump Singles

800m Barbell Carry L3-95/65# L2-65/45# L1-55/35#

100 Burpees

For Time

Post WOD - 1 min calf smash/side - 1 min upper back roller - 1 min bar hang

Warm Up - 3 rounds:  :50 bike, easy - :10 bike, sprint - 1 set:  Goose step – Walking hamstring scoops – Spiderman lunges – Pike bear crawl – Perform 25 ft down and back of each movement – Box jump overs:  6 box step ups – 6 box step up and overs – 6 box jumps (step down) – 6 box jump overs (step down) – Hang power cleans:  5 hang clean pulls – 5 hang muscle cleans – 5 hang power cleans – Build up:  Hang power cleans 3-3-3

Strength – Hang power cleans – 3-3-3-3-3-3 (3 min each)

WOD
5 box jump-overs L3-30/24” L2-24/20” L1-20/16”
5 hang power cleans L3-225/155# L2-155/105# L1-55/35#

8 rounds for time (15 Min Cap)

Post WOD - 1:00 seated hamstring stretch/side - 1:00 calf stretch/side

Warm Up - 200-meter row, easy - 10 hamstring kick-ups/side - 10 alternating straight-leg V-ups/side - 200-meter row, moderate - 10 kettlebell suitcase deadlifts/side - 10 leg lifts over the kettlebell/side - 200-meter row, hard - 10 alternating Samson stretch - 10 lying toes to bar – Row:  10 pulls (legs + pull + pause) – 20 pulls (slow steady pace) – 10 pulls (quick return) – 20 pulls (workout pace) – Toes to bar:  10 scap pulls – 5 kips – 5 knees to waist – 5 knees to chest – 5 toes to bar –

WOD
1,000m row L2-800m row L1-600m row
50 toes-to-bars L2-35 knees AHAP L1-50 hanging knee raises
500m row L2-400m row L1-300m row
25 toes-to-bars L2-20 knees AHAP L1-25 hanging knee raises

For time (15 min cap)

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

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

Warm Up - 1 set:  200m run (slow) - :30 alternating hamstring scoops - 10 kettlebell sumo deadlifts – front skip – back skip – side skip – zig zag jumps - :15 right only zig zag - :15 left only zig zag – high skip – long skip – 200m run (moderate) - 10 kettlebell sumo deadlift – 200m run (faster) – KB warm up:  5 single arm Russian swings/arm – 5 single arm swings w/pull back/arm – 5 single arm KB snatch/arm - 2 sets:  100-meter run - 3 single-arm kettlebell swings + 3 single-arm kettlebell pull-backs + 3 single-arm kettlebell snatches, right arm - 3 single-arm kettlebell swings + 3 single-arm kettlebell pull-backs + 3 single-arm kettlebell snatches, left arm - 5 kettlebell swings – Use a light to moderate weight on the first round. – Use the intended workout weight on the second round –

WOD
400-m run L2-300m L1-200m
30 KB snatches L3-55/35# L2-45/25# L1-35/15#
20 KB swings L3-55/35# L2-45/25# L1-35/15#

3 Rounds for time (14 min Cap)

Strength – Push press – 3-3-3-3-3 (3 min per set)

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

Warm Up - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 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 lunges - :30 up-downs - 2 sets:  5 plank to downward dog - 10 banded pull-aparts - 5 push-ups + look right and look left - 10 banded pass-throughs – Air squat:  5 hip initiations – 5 ¼ squats – 5 pause (bottom) squats – 5 speed squats (full range of motion) – Pushups:  :10 top of plank - :10 bottom of pushups (off the floor) – 5 push up pause (at top) – 5 speed pushups (full range of motion) -

WOD – Tabata These
Tabata air squats x 8 rounds
Tabata push-ups x 8 rounds
Tabata AbMat sit-ups x 8 rounds
Tabata walking lunges x 8 rounds
– Each Tabata is 8 rounds of each movement before moving to the next movement.

For total reps

Accessary:  Accumulate:  30 alternating rings arm extensions to the side - 30 alternating rings arm extensions, overhead

Post WOD - :30 foam roll quad/leg - 1:00 sit and reach - :30 pec stretch/side

Warm Up: 4 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.

1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jump rope

1 set:
10 single-leg toe touches/leg
20 alternating reverse lunges
20 banded side steps (moving right)
20 banded side steps (moving left)
:30 jump rope

1 set:
10 unweighted good mornings
20 walking lunge steps
20 banded side steps (moving right)
20 banded side steps (moving left)
:30 jump rope

5 sets:
3 deadlifts
– Build up in load
– Rest :30-1:00 between sets.

WOD – Quarterfinals #3

3 rounds of:
50 double-unders L2-25 double-unders / attempts L1-50 singles
10 deadlifts L3-225/155# L2-185/125# L1-55/35#

2 rounds of:
50 double-unders L2-25 double-unders / attempts L1-50 singles
10 deadlifts L3-275/185# L2-225/125# L1-75/55#

1 round of:
50 double-unders L2-25 double-unders / attempts L1-50 singles
10 deadlifts L3-315/225# L2-275/185# L1-85/65#

For time (12 min cap)

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

Warm Up - 2 sets:  5 plank to downward dog - 10 banded pull-aparts - 5 push-ups + look right and look left - 10 banded passthroughs - 1 set:  (Light DB) - :30 jumping jacks - 10 dumbbell Romanian deadlifts - 10 dumbbell goblet squats - 5 single-arm dumbbell shoulder presses/arm - :30 jumping jacks - :30 up-downs – (Moderate DB) - 10 dumbbell bent-over rows - 5 dumbbell windmills/arm - 10 ring rows or jumping pull-ups - :30 up-downs – Bar muscle up:  5 scap pulls – 5 kips – 5 kips + knees up – 5 C2B pullups – 2 bar muscle ups – 2 min practice – DB hang squat clean:  5 DBL DB hang dip + shrug – 5 hang power pull – 5 hang power cleans – 5 front squats – 5 hang squat cleans –

WOD – Complete any way you want
80 DB hang squat cleans L3-50/35# L2-35/20# L1-15/10#
40 bar muscle-ups L2-20 C2B pullups + 10 bar muscle ups L1-30 jumping pullups + 20 ring rows
– Use two dumbbells.

For time (15 Min Cap)

Strength – Barbell Squat Clean – 1-1-1-1-1 (3 min per set)

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

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