Warm Up - 1:00 jumping jacks - :30 mountain climbers - :30 alternating spiderman stretches (fast) - 1:00 Echo Bike – Then - Kettlebell Swings: 5 KB swings to eye level / arm – 5 KB swings punch overhead – 5 KB snatches – 2 sets – Then – Toes to bar: 5 hanging knee raises – 5 kipping knee raises – 5 toes to bar or attempts – 2 sets – Then – 5 KB snatches per arm (working weight) – 5 toes to bar – 2 sets –

Partner WOD –

30 Min AMRAP with a partner: Share the work with one person working at a time -


100-calorie Echo Bike


100 KB snatches L3-70/55# L2-55/35# L2-35/25#


100 toes-to-bars L2-50 toes to bar L1-50 hanging knee raises
-

Total Reps completed in 30 min –

Post WOD – 200m cooldown walk – 1:00 forearm stretch

Warm Up - 2 sets: 5 inchworms - 10 push-ups - :20 hollow hold - 1 set: :20 pike handstand hold (box or floor) - :10 partial wall walk hold - :10 stomach-to-wall handstand hold - :10 back-to-wall handstand hold - EMOM 8: :10-:20 handstand hold
– Beginner: pike handstand hold (box or floor).
– Intermediate: back or stomach-to-wall handstand hold.
– Advanced: freestanding handstand hold.

Bar Muscle up warm up – Set bar height at hip – grip width – foot placement – starting position – execution - 3 sets: 3 low bar muscle-up turnovers – Rest while partners work – Then – 5 kip swings – 5 kipping pull ups – 2 x climbing pull up drill – 2 x 1 bar muscle up – Burpee Box jump – 3 burpee box step-ups – 3 burpee box jumps, slow – 3 burpee box jumps, fast – Mini round - 6 burpee box jumps - 2 bar muscle-ups –

WOD - Max bar muscle-ups

LEVEL 3: 
– Perform 6 burpee box jumps L3-24/20” at the start of each minute including the start of the workout.

Level 2:

Max jumping bar muscle-ups
– Perform 4 burpee box jumps (20 in) at the start of each minute including the start of the workout.

Level 1:

AMRAP 7:
Max jumping pull-ups
– Perform 4 burpee box step

Post WOD - 1:00 child’s pose- 1:00 alternating scorpion stretch

Warm Up - 3 sets: 6 push-ups - 8 alternating Cossack squats - 10 DB goblet squats – Increase DB load for the goblet squats each set – Front Squat: 2 sets: 5 two-inch squats (pause) – 8 front squats – 4 sets: 5 front squats (building) – Build to 70-80% of 1-rep-max front squat. – Rest 2:00 between sets –

Strength WOD - HEAVY DAY: 5 sets for load: 5 front squats (each set at 70% or more) – 4:00 per round.

Post WOD - On a 3:00 clock for reps: 1:00 weighted sit-ups (20/30 lb) - 1:00 V-ups - 1:00 sit-ups – No rest between movements. – Use a DB held at the shoulders for the weighted sit-ups.

Stretching – 1:00 quad smash both legs – 1:00 left-leg bias – 1:00 right-leg bias.

Warm Up – 5 Min AMRAP: 10 mountain climbers - 20 jumping jacks - 10 scap pull-ups – Jump Rope :20 work :20 sec rest - 2 sets: :20 jump in place (no rope) - :20 singles - :20 2 singles + 1 high jump single - :20 2 fast singles + 1 slow single - :20 2 singles + 1 double-under – Crossover practice: 8 sets: :20 crossovers :40 rest - Strict pullups: 2 sets: 4 scap pulls – 3 half pull up – 2 strict pull ups – Prep - 2 rounds: 1 strict pull-up - 2 push-ups - 4 air squats - 6 double-unders –

WOD

12 Min EMOM


Odd Min | 6 strict pull-ups + 12 push-ups + 18 air squats L2-4 strict pull-ups + 8 pushups + 12 air squats L1-6 ring rows + 8 knee pushups + 10 air squats


Even Min | Max-rep double-unders L2-same L1-singles
–

Score is total reps.

Post WOD - 1 set: 1:30 lacrosse ball foot mash/side - 1:00 standing pike stretch

Warm Up - 5:00 slow run, bike, row, or ski – Then - 3 sets: 10 PVC pass throughs - 10 PVC good mornings - 10 PVC muscle snatches - 10 PVC shoulder presses – Then - 10 deadlifts (empty barbell) - 10 clean pulls - 10 muscle cleans - 10 partial front squats - 10 push jerks – Then - 3 sets: 5 clean and jerks (build to working weight) –

WOD – “Grace” – 8 min CAP -

30 Clean & Jerks L3-135/95# L2-95/65# L1-65/45#

For Time

-Rest 5 Min-

Strength – 15 min EMOM

1 Clean

Work to heaviest Load

Post WOD – 1:00 Pigeon stretch each side

9am Class ONLY TODAY! - Partner WOD or Half rep solo WOD

Warm Up – 3 min row – Then - 5 reps of each movement – 2 sets

L3

100 Double unders L2-50 DUs L1-200 Singles

100 Kettle Bell Swings L3-55/35# L2-45/25# L1-35/15#

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

100 Cal Row L2-90 Cals L1-80 cals

400m Run (Both run 400m) L2-Same L1-400m (Share the Run)

100 Box Jumps L3-24/20” L2-20/18” L1-18/12”

100 Burpees L2-80 Burpees L1-60 Burpees

100 Pull ups L2-80 Jumping Pull ups L1-60 Ring Rows

100 Cleans L3-135/95# L2-95/65# L1-65/45#

400m Run (Both run 400m) L2-Same L1-400m (Share the Run)

For Time

Warm Up

2 sets:
1:00 row
1:00 bike
1:00 plank hold

EMOM 6:
3-5 seated box jumps
– Increase height each minute.

2 sets:
5 push-up to down dog
5 shoulder presses (empty bar)
5 burpees over the barbell

3 sets:
3 push jerks
– Build in load on each set.

Partner WOD


5 rounds of

AMRAP 3 with a partner:


3 power cleans L3-135/95# L2-95/65# L1-65/45#


6 push-ups


9 air squats


– Rest 1:00 between rounds.


– One partner completes rounds of the AMRAP while the other runs 400-m. When the runner comes back in, they switch, accumulating a running total of combined rounds of the AMRAP until time elapses at 19:00.

Post WOD - 2:00 Reach, roll, and lift

Warm Up - 2:00 row – Row at a slow/moderate pace here just to start getting warm. - :30 mountain climbers - 5 inchworms + 1 push-up/rep - 5 KB windmills/arm - :30 up-downs - 10 single-arm KB swings, right arm - 10 single-arm KB swings, left arm - 10 med-ball front squats - :30 lateral burpees over the KB - 20 KB swings (lighter weight) - 10 med-ball push presses to target - 10 deadlifts (empty barbell) - 3 sets: - 5-8 unbroken deadlifts (building) - 5 wall-ball shots - 5 KB swings (workout weight) – Rest 1:00 between sets –

WOD – 10 Min CAP

30 deadlifts L3-225/155# L2-185/135# L1-115/75#


40 wall-ball shots L3-20/14# L2-16/12# L1-14/10#


50 KB swings L3-55/35# L2-45/25# L1-35/15#

SCORE: TOTAL TIME

Strength

100m DB farmers carry

1:00 sandbag bear hug

4 Sets for heaviest load

Post WOD - 3 sets: :30 cobra stretch - :30 spiderman stretch, left - :30 spiderman stretch, right

Warm Up - 10 jumping jacks - 10 over-the-fences - 10 jumping jacks - 10 Samson lunges - 10 jumping jacks – 2 sets - :30 easy row arms straight then bend legs - :30 row with :01 pause - :30 hard row with :01 pause - :30 hard row no pause slow return - :30 hard and fast row – Running Drills: 25-ft down and back: heel pulls – fall forward run – Then – 100m run :30 rest – 3 sets – Jump Rope: jump in place (no rope) – single unders – 2 singles + 1 high jump – 2 fast singles + 2 slow singles – 2 singles + 1 double under – WOD Prep: 4 min EMOM: Even: calorie row - Odd: 10 double-unders – Row slowly during the first 1:00; then, pick up the pace to workout effort on the second row. – Use workout variation for the jump rope.

WOD – 10 Min EMOM


Odd: 25 double-unders L2-15 double unders or attempts L1-25 high jump singles


Even: row for max calories

Rest 5:00

For time:
1-mile run L2-1200m run L1-800m run

Post WOD - :30 couch stretch each leg - :30 lacrosse ball calf roll each leg

Warm Up - 2 sets:  1:00 row - 10 good mornings - 10 front squats - 10 push presses - 1 set: - 5 deadlift-shrugs - 5 muscle cleans - 5 tall cleans - 5 squat cleans - 5 jerks - 5 clean and jerks - Every 1:30 x 5 sets: - 2 clean and jerks – Build in load to your first working set –

Strength WOD

Every 2:00 for 30:00:

 2 clean and jerks– Add load every 10:00 –

Post WOD - 2 sets:  :30 saddle stretch - :30 down-dog stretch

Warm Up - 1 set: 30 jumping jacks - 10 alternating spiderman stretches - 10 push-ups to down dog - 1 set: - 5 single-arm ring rows/arm - 30 jumping jacks - 5 ring rows - 30 jumping jacks - 1 set: 10 jumping pull-ups - 30 air squats - 10 jumping pull-ups - 30 air squats - 4 sets: 5 pull-ups - 5 front squats – Rest :30-1:00 between sets –

WOD

12 Min AMRAP


9 pull-ups L2-jumping pull ups L1-ring rows


3 front squats L3-135/95# L2-95/65# L1-65/45#


9 pull-ups L2-jumping pull ups L1-ring rows


6 front squats L3-135/95# L2-95/65# L1-65/45#


9 pull-ups L2-jumping pull ups L1-ring rows


9 front squats L3-135/95# L2-95/65# L1-65/45#
– Continue the pattern of adding

3-reps to the front squats until time expires.

Total Reps

Strength – Front Squat – 6-5-4-3-2 (Every 2 Min) – work to heaviest load –

Post WOD - :30 lat smash each side – 1:00 cobra stretch – 2 rounds

Warm Up – 7 Min AMRAP - :20 jumping jacks – 10 unweighted good mornings – 5 HOD pushups – 6 Samson stretch lunge steps – 5 counterbalance squats – Then - 5 suitcase DB deadlifts each side – 10 DB front-rack step-back lunges – 10 DB DL – 8 DB box step-ups – 10 DB DL – Then - 100m Run - :30 rest – 3 sets

WOD


12 DB deadlifts L3-50/35# L2-40/25# L1-30/15# – Use two DBs -


9 DB box step-up L3-24/20” L2-20/18” L1-18/12”


200-m run L2-same L1-100m run


– Rest 2:00 –

6 Rounds for Time

Post WOD – 1:00 quad smash each leg – 1;00 upper back roller – 1:00 calf smash each leg

Warm Up

1 set: 35/50 calorie bike

3 sets:10 wall-facing squats50 foot single-arm overhead KB carry/arm

1 set: 10 kip swings1 Turkish get-up/arm

1 set: 5 pull-ups1 Turkish get-up/arm (increase weight)

1 set: 5 pull-ups1 Turkish get-up/arm (workout weight)

Partner WOD

120 pull-ups L2-jumping pull ups L1-Ring Rows

30 KB Turkish get-ups L3-50/35# L2-35/20# L1-25/10#

– Switch arms as needed - Share the work -

For Time

Post WOD - 1 set:1:00 lacrosse ball chest mash each side1:00 lacrosse ball shoulder mash each side

Warm Up - 5:00 row, bike, or ski – Then - 2 sets: 12 DB Romanian deadlifts - 9 DB front squats – 6 power jumps – C & J progression (empty bar): 5 DL shrug – 5 power cleans – 5 tall cleans + shoulder presses - 5 cleans and jerks (empty bar) - 5 cleans and jerks (add weight) - 5 cleans and jerks (add weight) - 5 cleans and jerks (working weight) –

WOD

Gwen
For load:


15-12-9:


Clean and jerks
– Touch-and-go at the floor only. Use the same load for each set.
(5 Min per set)

Strength – Clean & Jerk – 1-1-1-1-1-1 (2 min per set) (work to heaviest)

Post WOD - 3 sets: 20 banded pull-aparts - :30 wrist extension stretch/arm

Warm Up - EMOM 5:
Min. 1 | inchworm + push-up - Min. 2 | hollow rocks - Min. 3 | up-down + max-effort jump and reach - Min. 4 | hip taps in an inchworm - Min. 5 | burpee + max-effort jump and reach Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, they must perform 2x that many reps of a penalty movement (burpees)
Partner B: as soon as partner A gets off of the rower, partner B starts on their own 100-m row – MINI ROUND: 1 round: - :20 calorie row - :20 rest - :20 burpees

WOD

5 rounds for reps:


:20 calorie row


:40 rest


:40 calorie row


:20 rest


1:00 burpees


1:00 rest

Total Reps

Post WOD – Accumulate 50 seated leg raises (5 Min Cap) – Then - 1 set: - :40 seated straddle stretch - :40 seated hamstring stretch, left - :40 seated hamstring stretch, right

Warm Up - - 10 alternating spider-man stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - 10 box step up and overs - 10 med-ball cleans - 10 sit-ups - 10 box step up and overs - 10 med-ball cleans - 10 weighted sit-ups - 10 box jump-overs - 10 med-ball cleans - 10 alternating V-ups - 10 box jump-overs - 10 med-ball cleans (14/20 lb) - 10 V-ups – Empty bar: 6 hang muscle cleans – 6 tall power cleans – 5 hang power cleans – 5 hang squat cleans – Load up: 1 clean pull – 1 hang power clean – 1 hang squat clean – 2 rounds

Stength-1 clean pull – 1 hang power clean – 1 hang squat clean – 5 sets to heaviest load (3 min set)

WOD


AMRAP 2:
Knees-to-elbows L2-Knees to armpits L1-Hanging knee raises

– Rest 1:00 -

AMRAP 4:
5 knees-to-elbows L2-Knees to armpits L1-Hanging knee raises
7 wall-ball shots L3-20/14# L2-16/12# L1-14/10#

– Rest 2:00 -

AMRAP 6:
5 knees-to-elbows L2-Knees to armpits L1-Hanging knee raises
7 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
9 box jump-overs L3-24/20” L2-20/18” L1-18/12”

For Total Reps

Post WOD - :30 Alt. scorpion stretch - :30 pigeon stretch each leg – 2 rounds

Warm Up – 2 sets - 10 push-ups to down dog - 10 PVC pass-throughs - :20 handstand hold - 10 PVC push press - 2 sets - - :20 row, bike, or SkiErg - 10 push presses (35/45 lb) - :20 tuck jumps - 3 sets - :15 handstand push-ups - 3 push presses (building in weight) –

Strength – Push Press – 3-3-3-3-3 (4 Min Rounds) after 3 Push presses, immediately complete a set of max HSPU (scale where needed)

WOD

1:00 Max cals bike/row

-Rest 2:00-

5 Rounds for total cals

Post WOD – 1:00 Banded elbow shoulder stretch each side – 1:00 alt scorpion stretch each side

Warm Up - High knee carioca - Knee to chest - Lunge with a torso twist - High knees - Butt kickers – 100m Jog – :30 reverse lunge steps - :30 long reverse lunge steps - :30 elevated reverse lunge - :30 single-leg squat to box - :30 heel hook squat – Mini Round - 2 rounds for time with a partner: 100-m run - 12 alternating single-leg squats
– Run together and 6 single-leg squats each -

Partner WOD


400-m run L2-300m run L1-200m run


40 alternating single-leg squats L2-30 alternating single-leg L1-20 air squats


– Run together and break up the squats as needed.

5 Rounds for Time

Post wod - 1 set: 1:00 foam roll quads - 1:00 couch stretch/side

Partner WOD:

15-calorie bike L2-13 cals L1-11 cals

9 deadlifts L3-135/95# L2-115/85# L1-85/55#

6 push jerks

3 squat snatches

10 Rounds for Time

– One partner completes a full round while the other rests.

Warm Up - 4 scap push-ups - 12 jumping jacks - 8 scap shrugs on pull-up bar - 4 push-ups - 12 jumping jacks - 8 strict pull-ups or jump and slow lower – Jump Rope: :30 single-unders - :30 single-single-doubles - :30 double-unders - :30 jump-jump cross arms w/o ropes - :30 jump-jump cross arms w/ rope - :30 jump-jump-reverse cross w/o rope - :30 single-single crossover - :30 crossovers – 1:00 practice double unders / crossovers - MINI ROUND - 5 burpees-to-target - 5 double-unders - 5 crossovers

WOD


15 burpees-to-target (6 in) L2-same L1-10 burpees


50 double-unders L2- 25 double-unders L1-50 singles


15 burpees-to-target L2-same L1-10 burpees


50 crossovers L2-25 crossovers L1-50 plate jumps

3 Rounds for Time


– Athletes may only use one jump rope.

Post WOD - 1:00 scorpion stretch each arm - 15 slow calf stretch + raises each leg