WARM-UP | 4:00

AMRAP 4:20 jumping jacks10 KB deadlifts10 scap pull-ups5 burpees

Chest to Bar Warm Up

5 kip swings + 3 kipsKeep the body tight and shake the bar back and forth; 5 small reps followed by 3 big reps.

5 kipping pull-upsKeep the legs straight throughout the swing and push away on the descent.

3 chest-to-bar pull-upsKeep the legs straight throughout the swing, but arch further and press down harder.

3-6 chest-to-bar pull-upsPush Away harder and cycle reps faster without bending the knees excessively.

Kettlebell Warm Up

3 rounds:5 Russian KB swings– Build load each round.

MINI ROUND | 3:00

1 round:P1: 4 burpeesP2: 4 burpeesP1: 4 KB swingsP2: 4 KB swingsP1: 2 chest-to-bar pull-upsP2: 2 chest-to-bar pull-ups– Use workout variation of each movement.– Focus on speedy transition logistics.

WOD

8 rounds for time with a partner:30 burpees L2- 20 burpees L1-16 burpees20 Russian KB swings L3-70/55# L2-55/35# L1-35/25#10 chest-to-bar pull-ups L2-Pull ups L1-6 Jumping Pull ups– Split the work as needed.

SCORE: TOTAL TIME

Compare to 6/6/23 – BENCHMARK RETEST

GENERAL WARM UP - 2:00 row, bike, or SkiErg - 10 alternating spiderman stretches - 5 push-ups to down dog - 10 air squats, slow and controlled - 5 push-ups to down dog - 10 reverse lunges - 5 push-ups to down dog - 10 single-leg squats or air squats

GYMNASTICS PRACTICE TIME | 12:00 min

10:00 to work on gymnastics skill (Kipping Pull ups, Handstand, Handstand Walks, Bar/Ring Muscle Ups or whatever they choose)

WORKOUT PREP | 2:00

1 round on machine of choice:
:30 slow
:30 pick up the pace
:30 fast

WOD

RX- Conditioning challenge:
20:00 to establish max meters on a machine of your choice – L2 AND L1 - Same as RX’d

Warm Up – Med ball warm up: 2 rounds with a partner: 10 med-ball chest passes - 10 med-ball squat + throws - 10 med-ball sit-up tosses – Toes to Bar Progression: -Setup – Kip swings – 2 kip swing + 2 knees above hips – 2 kip swings + 2 knees to armpits – 2 kip swings + 2 knees to armpits + 1 toes to bar – 5 toes to bar reps - WALL-BALL SHOT REVIEW: 1 round: 5 med-ball squats - 5 med-ball presses - 5 med-ball thrusters - 5 wall-ball shots

MINI ROUND: 2 rounds: 5 wall-ball shots - 3 toes-to-bars

WOD

3 x AMRAP 3:
20 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
15 toes-to-bars L2-10 T2B L1-10 K290
– Rest 2:00 between AMRAPs –

SKILL WORK: Accumulate: 50 GHD hip extensions – Pause for :02 at top of each rep. STRETCHING: 2 sets: :30 standing quad stretch/side - :30 quad foam roll/side

Warm Up - 1 set: - 200-m easy jog - 1 set: 30 sec box step-ups - 10 DB RDLs - 10 DB goblet squats -5 single-arm DB shoulder presses/arm (use light to moderate dumbbell) - 1 set: - 30 sec box step-overs - 10 DB bent-over rows - 5 single-arm DB thrusters/arm - 5 DB windmills/arm - 1 set: - 30 sec box jumps - 5 DB complexes/arm – 1 complex = 1 single-arm DB power clean + single-arm DB thruster + 1 DB windmill – DB Warm UP – 6 Alt DB power cleans – 6 Alt DB hang snatches – 6 Alt DB snatches – 6 Alt DB snatches -

Burpee Box Jump Over Progression: 3 burpees – 5 box jump overs – 3 burpee box jump overs (step down) – 3 burpee box jump overs (skip over and jump down) – 3 burpee box jump overs (jump over the box) – Mini Round: 1 set: 10 burpee box jump-overs - 10 DB snatches (the goal is to finish in 1 min or less)

WOD – 12 Min AMRAP
10 DB snatches L3-50/35# L2-40/25# L1-30/15#
10 burpee box jump-overs L3-24/20” L2-8 reps 20/18” L1-6 reps 16/12”

Rounds + Reps

Post WOD - 1 set: - 400-m single-arm DB overhead carry
– Switch hands as needed.
– Scale to finish in under 5:00.

1:00 banded shoulder stretch (rt/lt)

Warm Up - 400-m jog – Then – 3 Rounds of - 10 banded pass throughs - 10 alternating soldier kicks - 10 banded pull aparts - 10 alternating hamstring scoop stretches – Rowing Technique:

2 sets x :20 upright torso: Arms remain straight – drive with the legs and lean back slightly to finish
2 sets x :20 level hands: Keep the hands / chain level throughout the row – finish with handle touching between chest and ribs
2 sets x :20 fast pull, slow return: Pull fast using legs then arms and return slowly with arms then legs.
Clean Progression: Empty Bar

2 sets: 5 Clean deadlift – 5 Clean high pull – 5 Muscle cleans – 5 Hang power cleans – 5 Power cleans (Set 1 on coaches count / set 2 on your own)

Power Clean Building Up: 3 sets of 3 Power cleans adding weight each set - these are touch and go unbroken.

WOD – 20 Min EMOM:
Even minutes: 3 power cleans L3-225/155# L2-155/105# L1-75/55#
Odd minutes: Max calorie row L2- Max calorie row L1-8 calorie row

Post WOD: 2 rounds: 30 sec figure 4 stretch (rt/lt) – 30 sec couch stretch (rt/lt)

Partner Warm up
Finish the third round go cycle back through the 3 rounds until the clock hits 6:00.

Round 1: - Partner 1: 100-m jog - Partner 2: PVC overhead alternating lunges (Partner Switch Movements when P1 gets back) - Round 2: - Partner 1: 50-m side shuffle each direction - Partner 2: alternating lateral lunges (Partner Switch Movements when P1 gets back)
Round 3: - Partner 1: 100-m run backwards - Partner 2: PVC hang squat snatch (Partner Switch Movements when P1 gets back)

Empty Bar – 5 muscle snatches – 5 Power Snatches – 5 Overhead squats – Add Light Weight – 3 Muscle snatches – 3 Power snatches - 3 Overhead squats –

Progressively add weight to bar: 3 Muscle snatch + 2 Power snatch + 1 Overhead squat – 8 Rounds (Try to work to a weight 10# above the weight you will use for the workout)

Overhead WOD Prep: 10 Overhead squat reps (workout weight) - Rest 1:00 – 2 Rounds

“Nancy”
400m run L2-400m run L1- 300m
15 overhead squats L3-95/65# L2-65/45# L1-35/15#

5 Rounds L2-4 Rounds L1-3 Rounds

For Total Time

Post WOD – 1 min calf roller (Rt/Lt) – 1 min quad roller (Rt/Lt)

Warm Up:10 calf raises - 10 plate toe taps - 10 step-ups - 10 drop-and-land off of the plate - 5 step-up + squat landing/leg - 10 box jump + step-down (alternating step-down leg) - 5 box jump + squat landing - 5 box jump + slow rebound - 5 box jumps - 2 Rounds - 10 KB Sumo deadlifts (light) - 10 sumo deadlift shrugs (light) - 10 sumo deadlift high pull (light) - 5 sumo deadlift high pull (working weight) - WORKOUT PREP: 5 KB sumo deadlift high pulls - 4 box jumps - 2 sit-ups - 2 Rounds

Partner WOD:

10 KB sumo deadlift high pulls L3-55/35# L2-45/25# L1-35/15#

8 box jumps L3-24/20” L2-20/18” L1-18/16”

6 Abmat Sit ups

– One partner completes a whole round at a time, then switch.

THIS IS A SPRINT!

8 rounds total for time

Warm Up - :30 row (easy pace) - 10 push-ups - :30 row (moderate pace) - 5-10 piked push-ups - :30 row (moderate pace) - 5 kick-up + negatives - :30 row (fast pace) - 5-10 handstand push-ups - :30 row (fast pace) – Empty Bar – 7 Front Squats – 7 Squat Cleans – 7 Jump, Punch, Land (no bar) – 7 Push Jerks – 7 Clean & Jerks – 5 Min EMOM – 3 Hang Clean & Jerks (work to heavier than workout weight) – WOD Prep - 5 Handstand Pushups – 5 Clean & Jerks (workout weight) – 5 Calorie Row

WOD – 20 Min AMRap – Total rounds + reps
3-6-9-12-15… etc.
Handstand push-ups 
Clean and jerks L3-135/95#
Calorie row

level 2
2-4-6-8-10… etc.
Handstand push-ups (Modified Depth)
3-6-9-12-15… etc.
Clean and jerks 115/75#
Calorie row

Level 1
3-6-9-12-15… etc.
Pike push-ups
Clean and jerks 95/65#
Calorie row

post wod
:45 scorpion stretch (Rt/Lt)
:45 lacrosse ball upper back (Rt/Lt)
:45 table top stretch

Warm Up - 10 Samson stretch lunges - 10 PVC good mornings - 10 PVC overhead squats - 10 hollow rocks - 10 push-ups - 10 ring rows OR 3-10 strict pull-ups -100m Run 3 Same leg Box Step ups (Rt/Lt) – 100m Run - 6 Alt Box Step ups – 100m Run – 6 Alt DB Box Step ups - Rest 2 min – 200m Run – 10 Alt DB Box Step ups (3 min) –

WOD

Every 5:00
800-m Run L2-600m Run L1-400m Run
Max reps DB box step-ups L3-50/35# 24/20” L2-40/25# 24/20” L1-30/15# 20/18”
– Use one DB –

3 Rounds for Total step ups

Post WOD 
15 V-ups
:15 hollow hold
20 alternating plank shoulder taps

3 Rounds

Warm Up – 4 Min AMRAP – 10 Mountain Climbers – 10 Squats – 10 Pushups –Then- 5 Empty Bar Bench Press – 2 Rounds – 10 Bench Presses (Add Weight) – 3 Rounds

Strength – Bench Press – 10-10-10-10-10 (5 Min per round)

Post Strength – Max Time Hanging L-Sit / Knees at 90

Stretching – 1 Min Pec Smash (Rt/Lt) – 1 Min Shoulder Smash (Rt/Lt)

Warm Up

3:00 row (slow pace) – 30 sec Mountain Climbers – 5 Inchworm pushups – 5 KB Windmills/arm – 30 sec No push up Burpees – 10 Rt Arm KB Swings – 10 Lt Arm KB Swings – 30 sec Over the Bar Burpees – 20 KB Swings – Empty Bar – 5 DL (Weight in Heels) – 5 DL (Flat Back) – 5 DL (Active Shoulders) – 5 DL (Straight Bar Path) – 5 DL (Angle Torso / High Hips) – 8 Unbroken DL (Rest 1 Min) – 3 Rounds (Add wt) - 
WOD
21-15-9:
Deadlifts L3-225/155# L2-185/125# L1-135/95#
Over the Bar Burpees

For Time

Post WOD – 3 Rounds of Max strict chin ups (2 Min per Rnd)

Post WOD – 30 sec Child Pose – 15 sec Samson Stretch (Rt/Lt) – 3 Rounds

WARM-UP - 1:00 Row - 1:00 row - 10 PVC pass throughs - 5 wall squats – 2 Rounds – Empty Bar - 5 snatch deadlifts to mid-thigh - 5 deadlift-shrugs - 5 muscle snatches - 5 behind-the-neck snatch grip push jerks - 5 overhead squats - 5 hang squat snatches - 5 squat snatches –

ACCESSORY I - 3 Tall Snatches (Pick a weight that allows you to move fast!) https://youtu.be/UpDy-VNnUuo - 5 Sets (2 Min each)

ACCESSORY II - 30 sec Alternating V ups – Rest 15 sec - 30 sec OHS (45/35#) – Rest 15 sec – 30 sec Bar Hangs – Rest 15 sec – 3 Rounds

STRENGTH WOD - Add weight - 1 hang squat snatch - 1 squat snatch – 3 Rounds – Build up the load to your starting weight (~40% of 1 rep snatch max)

– EVERY 1:30 -

1 Hang squat snatch

1 squat snatch

- 10 SETS WORKING TO HEAVIEST WEIGHT –

WOD – “randy”

75 Power snatches L3-75/55# L2-55/45# L1-45/35#

for time

Partner WOD

300ft synchro walking lunge (walking lunge together)

200 double-unders L2-200 Mix DUs / HJS L1-200 HJS (Share the work)

1200ft med-ball carry L3-20/14# L2-16/12# L1-14/10# (Share the work)–

Break up the double-unders between partners and switch who carries the ball as needed.

3 rounds for time with a partner:

Warm Up - 2 Laps - 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 - 5 - 4

Strength WOD - Back Squat - 3-3-3-3-3-3-3 (Compare to 3/28/23)

WOD (15 Min Cap)

-Wear a vest if you have one-

4 Pull ups / Banded / Ring Rows

8 HOD Push ups

12 Squats

10 Rounds for Time

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 - 1 Round of Snatch Progression –

Strength WOD – Power Snatch – 10-8 (Touch and Go) Squat Snatch – 6-4-2 (Reset)

WOD

50 Front Squats L3-135/95# L2-40 @ 115/75# L1-30 @ 85/55#

50 Bar Facing Burpees L2-40 L1-30

For Time (10 Min Cap)

Warm Up
Jog - Skipping high knees - Lateral shuffle - Goose Steps - Samson lunges (10, then jog) - Crawling spiderman lunges (10, then jog) - Bear crawl - Bunny hop - Broad jump (5, then jog) - Burpee broad jump (5, then jog)

2 x :20 figure-4 hold/leg - Shoulders over hips, hips over heel, heel of the lifted leg in line with the knee.

2 x 10 foot pulls/leg - Pull the heel straight up towards the hips to the figure-4 position without changing body position.

2 x 5 running pulls in place/leg - Maintain rhythm and body position while pulling one heel up to the hip.

10-20 changes in support - Switch legs and hold the figure-4 without changing overall body position.

2 x 25-ft hops forward - Maintain a tall body position and only slightly lean forward to move.

WOD - Every 3:00


L3-200-m run L2-150m L1-100m

8 Sets

Warm Up – 100m 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 – 7-7-7-7-7-7-7 (Compare to 3/22/23)

WOD – 10 Min AMRAP

1 min – Rt arm DB Snatches L3-40/25# L2-30/15# L1-20/10#

1 min – Lt arm DB Snatches L3-40/25# L2-30/15# L1-20/10#

-Rest 2 Min-

3 Rounds for Total Reps

Warm Up - 2 Laps - 10 Lunge Steps - 10 Side Lunge Steps - 10 push-ups - 10 sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 10 Back Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - Bar Warm Up Push Press – 7-6

Strength WOD – Push Press – 5-5-5-5-5-5-5 (Compare to 3/8/23)

WOD - 12 Min AMRAP (3/8/23)

200m Run L2-200m L1-100m

25 Double unders L2-Mix L1-High Jump Singles

10 Front Squats L3-95/65# L2-65/45# L1-55/35#

Rounds + Reps

Warm Up

1 set:Partner A: 100-ft DB Front Rack Carry (Light weight)Partner B: alternating Spiderman stretches1 set:Partner A: 100-ft DB Front Rack Carry (Add weight)Partner B: 5 good mornings + broad jump1 set:Partner A: 100-ft DB Front Rack Carry (Add weight)Partner B: 3 burpee broad jump

Partner WOD - 20 Min AMRAP - “You Go, I Go” - Partners alternate rounds for 20 min

100-ft double-DB Front Rack Carry L3-50/35# L2-40/25# L1-30/15# (DB in each hand)12 alt. DB snatches L3-50/35# L2-40/25# L1-30/15# (One DB)100-ft double-DB Front Rack Carry L3-50/35# L2-40/25# L1-30/15# (DB in each hand)

Total Rounds + Reps

Friday 6/9/23

WARM-UP
:20 push-ups + 2 shoulder taps - :20 kip swings - :20 counterbalance squats – 1 Climbing Pull ups (Attempt to increase height of pull up each rep) - 2 Rounds – Empty Bar – 5 Deadlift shrug – 5 Power Cleans – 5 Front Squats – 5 Hang Power Cleans - 5 Hang Squat Cleans – 2 Rounds (add weight round 2) – 10 Min to build to “heavy” power clean – 1 min per set – 3 Hang squat cleans (work wt) – 3 Kipping Pull ups – 3 Hang Squat Cleans – 3 Bar Muscle Ups (scale as needed) – 5 Hang Squat Cleans 3 Bar Muscle Ups -

WOD
9 hang squat cleans L3-155/105# L2-115/75# L1-75/55#
6 bar muscle-ups L2-C2B Pull ups L1-12 Jumping Pull ups

6 Rounds for Time