Warm Up - AMRAP 8:
Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.
Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.
Penalties: Round 1: air squats - Round 2: push-ups - Round 3: jumping jacks - Round 4: up-downs

Jump rope warm up: :20 jump in place (no rope) - :20 single unders - :20 high jump singles - :20 fast single + slow single - :20 single + single + double under - 3 rounds:
:30 double-under attempts/practice - :30 rest – Mini round: 1 round: :30 calorie row - :30 burpees - :30 double-unders

WOD

The Ghost


6 rounds for reps

:
1:00 calorie row L2-same L1-same (5 rounds)


1:00 burpees L2-same L1-same (5 rounds)


1:00 double-unders L2-DUs attempts L1-singles
–

Rest 1:00 between rounds.

– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period.

Post WOD - 2:00 foam roll calves - 1:00 alt. reach-roll-lift

Warm Up - AMRAP 4: 10 mountain climbers - 10 air squats - 10 push-ups - “Break” the bar apart and pull the elbows in toward the torso.

2 sets: 5 empty bar bench presses – Loading up: 3 sets - 10 bench presses – add load each warm up set –

WOD

10-9-8-7-6-5-4-3-2-1 (3 min per set)

Bench Press

- add weight each set -

Post WOD - 1:00 lacrosse ball chest mash/side - 1:00 lacrosse ball shoulder mash/side

Warm Up - :30 row, bike, or SkiErg - 10 snatch-grip deadlifts (empty bar) - :30 row, bike, or SkiErg - 10 snatch pulls (empty bar) - :30 row, bike, or SkiErg - 10 power snatches (empty bar) - :30 row, bike, or SkiErg - 10 overhead squats (empty bar) - :30 row, bike, or SkiErg - 10 hang squat snatches (empty bar) - 3 squat snatches – Rest 1:00 between sets –

Strength WOD - 7 sets: 3 squat snatches – Rest 3:00 between sets.

WOD – 6 Min running clock:

Run 800 m

- Max rep overhead squats L3-115/75# L2-95/65# L1-65/45#

Total overhead squat reps

Post WOD – 1 min – reach, roll and lift / arm

Warm Up - 15 jumping jacks - 15 unweighted good mornings - 5 up-downs + jump - 10 walking lunge steps (slow) - 15 jumping jacks -10 empty bar good mornings - 5 burpees (no jump) - 10 walking lunge steps (moderate) - 15 jumping jacks - 10 sumo stance empty bar good mornings - 5 burpee + jump - 10 walking lunge steps (fast) – 10 plank shoulder taps – 10 handstand shoulder taps – walk to wall drill – handstand walk practice – 5 sumo deadlifts – 5 sumo deadlift shrugs – 5 sumo deadlift high pulls x 2 - 2 sets: 5 unbroken sumo deadlift high pulls – Mini round: 7 sumo deadlift high pulls - 12 walking lunges - 20-ft handstand walk –

WOD


20 sumo deadlift high pull L3-75/55# L2-10 @ 65/45# L1-10 @ 55/35#
30 walking lunges


40-ft handstand walk L2-20 alt shoulder taps (against wall) L1-20 alt shoulder taps (plank)

3 rounds for time

Post WOD – 1:30 pigeon stretch / leg

Warm Up - AMRAP 4: :20 jumping jacks - 6 alternating spider-man - 10 air squats – Bar Warm up: 5 deadlifts to mid thigh – 5 muscle cleans – 10 power cleans – 5 front squats – 10 squat cleans – Load up: 4 sets: 1 power clean - 1 squat clean - 1 front squat
– Perform all three movements as a complex.
– Start with the empty barbell and build to starting workout weight.
– Rest ~1:00 between sets –

WOD

Every 1:30 for 20 rounds:


1 power clean


1 squat clean


1 front squat
–

Perform all three movements as a complex. Start light and add load every other round -

Post WOD - 1:30 foam roll quads - 1:30 foam roll upper back

Warm Up - :20 superman hold - :20 hollow hold - :20 KB deadlifts - 1 wall walk - :20 superman hold - :20 hollow rocks - :20 Russian KB swings - 1 wall walk - :20 kip swings - :20 KB swings - 1 wall walk - :20 handstand hold – 2 hspu negatives - :20 handstand hold – 1:00 handstand pushups - :10 ring support hold – 3 ring dips – 5 false grip ring rows – 5 muscle up transitions - EMOM 5: 1-2 muscle-ups –

WOD

20 Min AMRAP


2 muscle-ups L2-2 low ring transitions


4 handstand push-ups L2-4 pike pike hspu from box 


8 KB swings L3-70/55#

L1

8 Min AMRAP


100/150-m row


2 low ring transitions


4 hand-elevated push-ups


8 KB swings 35/s15#


– Rest 4:00


8 Min AMRAP


100/150-m row


2 low ring transitions


4 hand-elevated push-ups 


8 KB swings 35/15#

Post WOD – accumulate 1:00 in the hang

Warm Up - 5 ring rows - 10 knee push-ups - 15 air squats - :15 hollow hold - :15 superman hold - 5 strict pull-ups or chin-ups - 10 push-ups - 15 air squats - :15 hollow hold - :15 superman hold - 5 strict chest-to-bar pull-ups - 10 strict ring dips - 15 air squats - :15 hollow hold - :15 superman hold – 4 sets: :35 row - :30 rest –

WOD 


On a 2:00 clock:


Max distance row


– Rest 2:00 between sets –

- 5 sets for total distance -

Post WOD
3 sets:
20 GHD sit-ups L2-ghd to parallel L1-straight leg abmat sit ups
20 good mornings L3-45/35# L2-35/25# L1-25/15#

Cooldown: 1:30 couch stretch/leg

Warm Up - 4 sets x :45 pizza delivery game - Perform :45 dynamic stretches between each set of the game: – Alternating elbow-to-insteps – Alternating single-leg V-ups – Push-ups to downward dog – Leg swings/side – Partner lunge steps: – Alternating partners - 3 sets: - 8 walking lunge steps - Every 3:00 for 4 sets: 6 left-leg DB step-ups (20/24 in) - 6 right-leg DB step-ups – Use on DB held at the shoulder – Ath pick the weight – Toes to bar: 10 hanging knee raises – 8 kipping knees ahap – 6 T2B (attempts) - Mini round: 10 walking lunge steps - 5 toes-to-bars –

WOD

4 rounds for time:
30 walking lunge steps L2-same L1-20 walking lunge steps
25 toes-to-bars L2-15 T2B L1-15 hanging knee raises

4 Rounds for time

STAMINA: :40 standing bike - :20 seated bike – 10 rounds for total calories

Post WOD - 2 sets: 1:00 foam roll quads - 1:00 standing pike stretch

Warm Up - 2 sets: 5 push-ups to down dog - 10 PVC pass throughs - 5 push-ups to down dog - 10 PVC around-the-worlds - 5 push-ups to down dog - 10 PVC snatch grip behind the neck presses – Hang snatch progression: 5 hang deadlift shrugs (start at mid-thigh) – 5 hang muscle snatches – 5 snatch drops – 5 hang power snatches (1 set PVC / 1 set EB) - Every 2:00 x 3 sets: 5 hang muscle snatches – Build to a heavy set of 5 reps – Loading up: 3 sets: 3 hang power snatches –

Strength WOD – Hang power snatch – 3-3-3-3-3-3-3 – heaviest load

Post WOD - 1:00 active bar hang - 1:00 overhead empty barbell hold

Warm Up - AMRAP 5: :20 jumping jacks - 5 staggered stance good mornings/leg - 10 alternating scorpion stretches - 15 alternating jumping lunges – Rower efficiency: 15 pulls (easy pace – look at split time and strokes per minute) – Rest :30 – 15 pulls (at 15-20 strokes per minute – look at split time) Rest :30 – 15 pulls (20-25 s/m – look at split time) - Rest :30 – 15 pulls (25-30 s/m – look at split) – Rest :30 - 15 pulls on the rower (you choose the pace) –

WOD 


1000/800m row L2-800/600m row L1-500/400m row


– Rest 3:00 between sets.

3 sets for time

Skill Work

:20 Russian twists L3-20/14# L2-16/12# L1-14/10# - :10 rest
:

20 weighted sit-ups L3-20/14# L2-16/12# L1-14/10# - :10 rest

4 sets
 for total reps

– Use a medicine ball or DB.

Post WOD – 1:30 couch stretch/leg

Warm Up - 2:00 ski, bike, or row - 2 sets: 5 clean deadlifts to mid-thigh (empty barbell or training bar) - 5 clean pulls - 5 muscle cleans - 5 front squats - 5 hang cleans - 5 cleans - 1 set: 5 power cleans (20%) - 3 power cleans (30%) - 3 power cleans (40%) - 1 power clean (50%) - 1 power clean (60%) - 1 power clean (70%)

Strength WOD – 10 Min EMOM – 1 Power Clean –

WOD I – 12 Min AMRAP

1, 2, 3, 4, …etc.

Power clean L3-185/125# L2-135/95# L1-85/55#

Wall walk

Total reps completed

Post WOD – 1:00 lacrosse ball tri-cep smash/arm – 1:00 lacrosse ball shoulder smash/arm

Warm Up - :45 row (slow) - :30 plank shoulder taps – Maintain an upright torso during the row - :45 row (moderate)
:30 straight-leg sit-ups – Increase the strength of each stroke with a faster pull during the row - :45 row (fast) - :30 legs-butterflied sit-ups – Return faster AND pull stronger during the row – Pull up progression: 3 small kips + 3 big kips – 2 kips + 1 pull up + 2 kips – 3 kipping pull ups – 5 butterfly circles – 3 butterfly pull ups - Every 2:00 for 4 sets: 1-5 strict chest-to-bar pull-ups – On the 4th set, perform as many unbroken reps as possible – Pull up test: 10 unbroken reps = all 50 pull-ups in the workout - 5-9 reps = 35 pull-ups in the workout - 3-5 reps = 25 pull-ups in the workout –

WOD

20 Min AMRAP


100-calorie row L2-85 calorie row L1-75 calorie row


75 sit-ups L2-60 sit ups L1-50 sit ups


50 pull-ups L2-25 pull ups L1-45 ring rows

Total Reps + Calories


Post WOD - Accumulate 1:00 bar/ring hang – 1:00 double forearm stretch

Warm Up - 2 sets: 5 inchworms - 5 x 2 shoulder taps + 1 push-up - 5 pause double-KB front squats - 5 double-KB front squats – Rest 1:00 – Front squat - 10 front squats (empty bar) - 5 front squats (light) - 5 front squats (moderate) – Rest 2:00 –

Strength WOD – Front Squat – 5-5-5-5-10 (as heavy as possible, set of 10 at least 75% of 1rm)

WOD


:30 weight sit-ups L3-20/14# L2-16/12# L1-14/10#


:30 sit-ups (no weight)
-Rest 1:00-

5 Rounds

Total Reps

Post WOD – 1:00 pigeon stretch/side

Warm Up - 2 sets: :30 easy pace - :20 moderate pace - :10 fast pace – Row, ski, or AirBike. Perform straight through on one machine OR switch after :60 of work – 1 set: 5 elbow-to-instep/leg - :30 unweighted good mornings - 10 step back lunges - 10 alt. single-leg toe touches - 10 x 50-ft shuttle run (25 ft out and back) – Devil presses – 5 DB deadlifts – 3 DB burpee deadlifts – 3 DB burpee cleans – 3 devil presses – Mini round: 3 x 50-ft shuttle run - 4 devils presses (workout weight) –

WOD


21-15-9
DB devils presses L3-35/25# L2-25/15# L1-15/10#


Perform 10 x 50-ft shuttle runs after each set L2-same L1-5 x 50ft shuttle run after each set -

SCORE: TOTAL TIME

Strength WOD – Back rack lunges – 10-10-10-10 (work to heaviest)

Post WOD - :30 alt scorpion stretch - :30 straddle stretch – 1:00 banded wrist shoulder stretch/side

Warm Up - 1 set: 400-m run (easy pace) - 25-ft down and back: - Bear crawl (down) - Samson lunges (back) - Spiderman twist - Side lunges - 1 set: 200-m run (moderate pace) - 3 rounds for quality: 10 plank shoulder taps (R/L) to down dog - 10 bootstrappers
 - 200-m run FAST/STRIDE – DB thrusters: 6 DB front squats – 6 wide stance DB push press – 6 light DB thrusters, pause overhead – 6 DB thrusters - 2 sets:
5 DB thrusters – Increase in load to workout weight –

WOD


21 DB thrusters L3-50/35# L2-40/25# L1-15 reps @ 25/10#


400-m run L2-same L1-300m


18 DB thrusters L2-same L1-12 reps


400-m run L2-same L1-300m


15 DB thrusters L2-same L1-9 reps


400-m run L2-same L1-300m
– Use two DBs.

SCORE: TOTAL TIME

Skill Work - On a 5:00 clock: Accumulate 3:00 total minutes of hollow holds – Scale to a variation that allows for :20+ holds at a time. – Rest as needed –

Post WOD - 2 sets: :30 couch stretch/leg - :30 elbow-to-instep stretch/leg

Warm Up - Partners run together with the medicine-ball. Switch who holds the ball at the 50-m mark - 1 set: - 100-m run - 5 inchworms + 1 push-up/rep - 100-m run - 10 up-downs - 100-m run - 3 slow burpees – Rest :10 - 4 moderate burpees – Rest :10 - 5 fast burpees – Power snatch: 2 sets: :20 hold at hang - :10 overhead hold – 3 hang power snatches –

Load up: 3 sets: 2 touch-and go power snatches - 1 power snatch – Rest 1:00 between sets –

Partner WOD


800-m run with a medicine ball L3-20/14# L2-600m @ 16/12# L1-400m @14/10#


24 power snatches L3-155/105# L2-115/75# L1-18 @ 65/45#


– Athletes run together and switch as needed on the snatches.


– The medicine ball doesn’t touch the ground until the workout is over.


– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.

3 Rounds for time

Post WOD – 2 sets: 1:00 lacrosse ball foot roll/foot

Warm Up – 2 sets: :20 of each movement: Samson stretch – Overhead squats – Sit ups – Good mornings – Pull ups – Dips - 3 rounds: - 8 plate hops – Take turns with a partner working on speeding up each round - 3 sets: 4 KB goblet squats – Take turns with a partner, increasing KB load if desired – Mini round: 10 plate hops - 4 goblet squats - 6 walking lunges –

WOD

5 sets:
On a 1:30 clock:


30 plate hops (4 in)


15 KB goblet squats L3-70/55# L2-55/35# L1-35/15#


Max KB walking lunges in the remaining time.
– Rest 1:30 between sets.

Skill work: 1 set: 400-m single-KB front rack walk – Switch arms as needed.

Post WOD - 1 set: 3:00 foam roll quads – 1:00 both legs. – 1:00 left-leg bias. – 1:00 right-leg bias.

Warm Up - 1 set: 100-m jog - 10 air squats - 10 DB shoulder presses - 10 unweighted step-ups - 50-m single-arm DB farmers carry/arm - 10 DB goblet squats - 10 DB push presses - 10 single-DB weighted step-ups - 50-m DB farmers carry (light load) - 50-m DB farmers carry (workout weight) – 3 sets: 5 double DB front squats – 5 double DB push jerks – 6 double DB box step ups -

PARTNER WOD

AMRAP 20 with a partner:


200-m DB farmers carry L3-50/35# L2-40/25# L1-100m @ 30/15#
20 double-DB front squats


20 double-DB push jerks


20 double-DB box step-ups L3-24/20” L2-20/16” L1-16/12”


– Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed.


– Score is total reps accumulated between partners.

Post WOD - 3 sets: :30 saddle stretch - :30 down-dog stretch

Warm Up - AMRAP 8:
Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.
Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.
Penalties:
Round 1: air squats
Round 2: plank shoulder taps
Round 3: ring rows
Round 4: pull-to-stands

Rope Climbs: 2 pull to stand – 4 seated L pull ups – 2:00 seated rope climb practice – Ring Dips: jumping ring dips – ring support hold – bottom of ring hold – kipping ring dip practice –

Mini round: 1 set: - 1 legless rope climb, half workout height - 4 ring dips - 5-calorie row – Use workout movement variations –

WOD

5 sets:


On a 3:00 clock:
1 legless rope climb L2-1 rope climb L1-3 hand over hand


10 ring dips L2-10 assisted ring dips L1-6 hand elevated pushups


Max cal row in remaining time
– Rest 2:00 between sets.

Post WOD - 1:00 banded shoulder stretch/side - 1:00 reach, roll, and lift – 2 sets

Warm Up – with a partner - On an 6:00 clock: Partner 1 | 100-m run + 50-ft bear crawl - Partner 2 | Cossack squats, plank hold, Samson lunges, hollow rocks – One partner runs and bear crawls while the other AMRAPs one movement at a time

Double under progression: :15 fast singles - :15 power jump singles - :15 single leg unders / leg - :20 speed steps - :20 single single double - :20 single double double - :20 double unders – Skill work: 4 rounds: :20 double-under, triple-under, or crossover work - :10 rest – Work on a skill you have not yet mastered –

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 – 12 Min EMOM – 2 hang power snatches – (work to heaviest load)

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