Warm Up - 200m Run - Goose Steps - 5 Down Dog / Up Dog - 10 Pushups - 30 sec Plank - 30 sec Hang - 10 Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Lying T2B - 10 Pull ups - Empty Bar - 5 Good Mornings 5 Straight Leg Deadlifts - 2 Rounds - Bar Warm Up - Deadlift - 5-4

Strength WOD – Deadlift – 1-1-1-1-1-1-1 (Compare to 3/2/23)

WOD – 11 Min AMRAP (3/2/23)

12 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

8 Deadlifts L3-115/85# L2-95/65# L1-65/45#

4 Thrusters L3-115/85# L2-95/65# L1-65/45#

Rounds + Reps

Warm Up - 200m Run – Walking Lunge – Goose Step – 10 Squats – 5 Down/Up/Child Pose – 10 Pull ups – 10 Pushups – 10 Sit ups – 200m Run – 2 Min (each) Calf Stretch (wall) – 2 Min (each) Couch stretch – 200m Run -

WOD (Compare to 5/12/22)

7 Min AMRAP

200m Run

3 Pull ups L2-Banded L1-Ring Rows

6 Pushups L2-Elevated L1-Knees

9 Squats

Rounds + Reps

-Rest 2 Min-

7 Min AMRAP

200m Run

4 Pull ups L2-Banded L1-Ring Rows

8 Push ups L2-Elevated L1-Knees

10 Squats

Rounds + Reps

-Rest 2 Min-

7 Min AMRAP

200m Run

5 Pull ups L2-Banded L1-Ring Rows

10 Push ups L2-Elevated L1-Knees

15 Squats

Rounds + Reps

TOTAL ROUNDS + REPS

Partner WOD

Share the work any way that you choose.

800m Run L2-600m L1-400m

50 Pull ups L2-Banded L1-Ring Rows

20 Deadlifts L3-185/125# L2-135/95# L1-95/65#

100 Pushups

20 Deadlifts L3-185/125# L2-135/95# L1-95/65#

150 Squats

800m Run L2-600m L1-400m

For Time

Warm Up - 200m Run - Bear Crawl - Inchworm - Side Lunge - Front Skip - Back Skip - Arm Circles - Trunk Twist - 200m Run - Station Intro

WOD

Strict Movements - Form -

Station #1 - Bent Over Rows 3 x 10 (Add wt each set)

Strict Pushups Max Reps 3 Rounds

Station #2 – 100ft Sled Pull 3 Rounds (Add wt)

Strict Pull ups / Banded / Ring Rows 3 x Max Reps

Station #3 - Dumbbell Bench 3 x 10 (Add wt each set)

100ft Sandbag / Slam Ball Carry 3 Rounds

Station #4 - Barbell Curls 3 x 10 (Add wt each set)

Goblet Squats 3 x 10 (Add wt each set)

Station #5 – Bulgarian Split Squats 3 x 10 (5 each leg) (Add wt)

Bar Hangs 30 sec 3 Rnds (or accum. 30 sec each round)

Warm Up - 2 Lap Run- 10 Squats - 10 Hollow Rocks - 20 Jumping Jacks - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank -1 Lap Run - 10 Goose Steps - Empty Bar Warm Up - 5 sec Front Rack Hold - 5 sec Front Squat Hold - 3 Rounds - 1 High Hang Squat Clean - 1 Low Hang Squat Clean - 1 Squat Clean - 1 to Knee - 1 to the Hip - 1 Power Pull - 1 Squat Clean - 2 Rounds -

Strength WOD – Clean – 3-3-3-3-3-3-3 (Compare to 3/16/23)

WOD “Helen”

400m Run L2- 300m L1-200m

21 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

12 Pull ups L2-Banded L1-Ring Rows

3 Rounds for Time

Warm Up - 2 Min Bike / Row - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - With Bar - Airplane Twist (Rt/Lt) - Empty Bar - 5 Good Mornings - 5 Back Squats - 2 Rounds - Bar Warm Up - Back Squat – 7-7

Strength WOD - Back Squat – 7-7-7-7-7-7-7 (Compare to 2/14/23)

WOD – 12 Min AMRAP

10 Front Rack Lunge Steps L3-95/65# L2-65/45# L1-55/35# (From Rack)

5 Burpee Box Jump Overs L3-30/24” L2-24/20” L1-20/18”

Rounds + Reps

Warm Up - 10 Lunge Steps - 10 Side Lunge Steps - 10 Slow Pushups - 10 Sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 5 Back Presses - Shoulder Stretch – Pec Smash (ball/wall)- 1 Min (each) – Shoulder Smash (ball/wall) 1 Min (each) - 30 sec Pushup Plank - Bar Warm Up - Bench Press – 10 - 8

Strength WOD – Bench Press – 5-5-5-5-5-5-5

WOD – 12 Min AMRAP

3 Forward Rolls L2-Candle Stick L1-Log Rolls

50ft Bear Crawl

200m Run L2-200m L1-100m

Rounds + Reps

Warm Up – 1 Min Bike / Row – Walking Lunge – 10 Squats – 30 Singles – 5 Strict Pull ups – 10 Banded Pass Through – 10 X Band Side steps (Rt/Lt) - 45 Sec Bike / Row – 10 Steps DB Walking Lunge (light) – 5 Squat Cleans (light) – 20 High Jump Singles – 5 Kipping Pull ups – 30 Sec Bike / Row – 6 Steps DB Walking Lunge (Med Wt) – 4 Squat Cleans (Med Wt) – 15 Double Unders – 5 C2B Pull ups – 15 sec Bike / Row – 3 Squat Cleans (working wt) – 10 Double Unders – 3 C2B Pull ups -

WOD

100ft Walking Lunge L3-50/35# L2-40/25# L1-30/15# (DB in each hand)

10 Squat Cleans L3-115/85# L2-85/55# L1-65/45#

50 Double Unders L2-Mix L1-High Jump Singles

10 C2B Pull ups L2-Banded L1-Ring Rows

5 Rounds for Time

Partner WOD - “You Go, I Go”

Alternate Rounds until all the work is completed

200m Run

5 Pull ups L2-Banded L1- Ring Rows

10 Pushups

15 Squats

20 Rounds for Time (Each partner will complete 10 rounds)

Warm Up - 20 Jumping Jacks - 10 Squats - 10 Hollow Rocks - 20 Mountain Climbers - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank - 20 Heel Pulls - 10 Goose Steps - PVC - 5 Pass Thrus - 10 Around the World - 5 Back Presses - 5 SOTTS Presses - 2 Rounds of Snatch Complex - Empty Bar Warm Up - 5 sec Overhead Hold - 5 sec OHS Hold - 3 Rounds - 1 High Hang Squat Snatch - 1 Low Hang Squat Snatch - 1 Squat Snatch - 2 Rounds

Strength WOD – Snatch – 1-1-1-1-1-1-1 (Compare to 3/10/23)

WOD - 12 Min AMRAP

30 sec Work / 30 sec Rest

Pushups

Pull ups

Squats

4 Rounds

Total Reps

Warm Up - 1 Min Bike/Row - PVC - 10 Pass Thrus - 10 ATW - 10 Back Presses - 1 Min Jump Rope - 5 Burpees - Walking Lunge - 10 Push-ups - 10 Pull ups - 10 Sit ups - 10 Squats - 1 Min Jump Rope - Movement Prep -

WOD – 32 Min EMOM

Minute 1 - L3-200/180m Row L2-150/120m Row L1-125/100m Row

Minute 2 - L3-50 Double unders L2-Mix DUs/HJS L2-HJS

Minute 3 - 10 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

Minute 4 - 10 Box Jumps L3-24/20” L2-20/18” L1-18/16”

8 Rounds

**AMRAP if you can’t keep up**

Warm Up - 2 Lap Run - Front Skip - Back Skip Open Hip - 5 Burpees - 10 Goose Steps - 10 Squats - 10 Push-ups - 10 Sit ups - 10 Pull ups - 20 sec Down Dog - 20 sec Up Dog - 10 Banded Pass Thrus - 10 Lying Banded Leg Raises (each) - PVC - 5 Back Presses - 5 Snatch Balance - 5 OHS - 2 Min Thoracic Extension - 10 Sec Overhead Bar Hold - Rest 15 Sec - 3 Rounds - 1 Rep of each: ¼ OHS / ½ OHS / 5 Full OHS - 3 Rounds -

Strength WOD – Overhead Squat – 3-3-3-3-3-3-3 (Compare to 2/9/23)

WOD “Fran” (Compare to 6/2/21)

21-15-9

Thrusters L3-95/65# L2-75/45# L1-55/35#

Pull ups L2-Banded L1-Ring Rows

For Time

Warm Up - 2 Laps - 30 sec Plank - 30 sec Squat Hold - 30 sec Zig Zag Jump - 30 sec Push up Plank - 30 sec (each) Side Lunge - 30 sec Criss Cross Jumps - 30 sec Hang - 30 sec (each) Lunge (inside hand to sky) - 30 sec Down Dog - 30 sec Up Dog - 1 Lap Shuffle - 30 sec Chicken Wing - 4 Turkish Get ups - Push Jerk 3 Pwr - 2 Rt Split 2 Lt Split - 2 Rounds

Strength WOD - Push Jerk - 1-1-1-1-1-1-1 (Compare to 1/17/23)

WOD - 12 Min AMRAP

5 Wall Walks L2-Wall Step up walk hands L1-5 (6ft Bear Crawl)

10 Box Step Overs L3-24/20” L2-20/18” L1-18/16”

15 Double unders L2-Mix L1-High Jump Singles

Rounds + Reps

Warm Up - 200m Run - Goose Steps - 5 Down Dog / Up Dog - 10 Pushups - 30 sec Plank - 30 sec Hang - 10 Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Lying T2B - 10 Pull ups - Empty Bar - 5 Good Mornings 5 Straight Leg Deadlifts - 2 Rounds - Bar Warm Up - Deadlift - 5-4

Strength WOD - Deadlift - 3-3-3-3-3-3-3 (Compare to 2/10/23)

WOD – 12 Min AMRAP

8 Alt. DB Snatches L3-50/35# L2-40/25# L1-30/15#

6 Med Ball Cleans L3-20/14# L2-16/12# L1-14/10#

4 Toes to Bar L2-Knees AHAP L1-Lying T2B

Rounds + Reps

WE WILL BE HOSTING THE 7TH ANNUAL APPLETOWN THROWDOWN FROM 9AM - 3PM!

NO OPEN GYM!

DROP BY AND SEE THE ACTION!

Warm Up – 20 sec Singles - 200m Run - Walking Lunge - 10 Push-ups - 10 Sit ups - 20 sec Running Singles - 10 Goose Step - 10 Side Lunge - 10 Squats - 10 Pull ups - 20 Mountain Climbers - 5 Inchworm - 20 Sec Double Unders - Movement Prep -

WOD (Compare to 4/29/22)

5 Min AMRAP

5 Handstand Pushups L2-Modified Depth L1-Pike Knees on Box

10 Alternating Jumping Lunges

Rounds + Reps

-Rest 2 Min-

5 Min AMRAP

5 Forward Rolls L2-Candlestick Rolls L1-Log Rolls

10 Abmat Sit ups

Rounds + Reps

-Rest 2 Min-

5 Min AMRAP

5 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

10 Pull ups L2-Banded L1-Ring Rows

Rounds + Reps

-Rest 2 Min-

5 Min AMRAP

5 Burpees

10 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

Rounds + Reps

Total Rounds + Reps

Warm up – 30 singles – 5 Down/Up/Child – 10 Pushups – 10 Hollow Rocks – 30 sec Forearm Stretch – 30 sec Running Singles – 10 Side Lunges – 10 Squats – 10 Pull ups – 30 sec High Jump Singles – PVC – Trunk Twist – 5 Pass Thrus – 10 Around the World – 5 Back Presses – 5 SOTTS Presses – Clean Prog. – Clean Complex – Empty Bar – Clean Prog. – Clean Complex –

Strength WOD – Clean Progression – 1 to knee – 1 to hip – 1 Power Pull – 1 Squat Clean – 5 Rounds (2/27/23)

Strength WOD - Clean Complex – 1 High Hang Squat Clean – 1 Low Hang Squat Clean – 1 Squat Clean – 5 Rounds (2/27/23)

WOD – Mobility Work

2 Min Double banded chest to floor

2 Min Lying wall squat

30 sec Standing Open Hip Knee Lift 2 Rounds on each side

2 Cycles

Warm Up – 200m run – 5 Burpees – 5 Down/Up/Child – 10 Lying T2B – 10 Side Lunges – 10 Lunges – 10 Squats – 100m Run – 5 Kettlebell Swings – 10 Abmat Sit ups – 5 Goblet Squats – 100m Run – 5 Kettlebell Swings – 5 Goblet Squats -

WOD – Partner WOD – “You Go, I Go”

Alternate working 30 seconds on and 30 sec off

100 Burpees

200 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

300 Abmat Sit ups

200 Lunge Steps

100 Goblet Squats L3-55/35# L2-45/25# L1-35/15#

For Time

Warm Up - 10 Lunge Steps - 10 Side Lunge Steps - 10 Pushups - 10 Sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 5 Back Presses - 5 Slo-Mo Shoulder Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - 30 sec Handstand Hold - Bar Warm Up Shoulder Press - 5 - 3

Strength WOD - Shoulder Press - 1-1-1-1-1-1-1 (Compare to 1/31/23)

WOD - 10 Min AMRAP (1/31/23)

3 Bar Muscle Ups L2-3 C2B Pull ups/3 Ring Dips L3-3 Ring Rows/3 Pushups

6 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

25 Double Unders

Rounds + Reps

Warm Up – 200m Run – 30 sec Pride Squat – Tip Toe Walk – Heel Walk – Front Skip – Back Open Hip Skip – 10 Squats - 30 sec Down/Up/Child 10 Pull ups – 10 Pushups - 200m Run – 2 Min (each) Banded Hip Hamstring/Calf Stretch – 10 Toes to Bar – 2 Min (each) Couch Stretch - 200m Run

WOD (Compare to 4/20/22)

200m Run L2-same L1-same

25 Pull ups L2-Banded L1-Ring Rows

3 Rounds

-Then-

400m Run L2-200m Run L1-200m Run

25 HOD Pushups L2-Worm up L1-Knees

3 Rounds

-Then-

800m Run L2-600m L1-400m

25 Squats

3 Rounds

For Total Time