Warm Up - 200-m run - 20 air squats - 10 broad jumps - 10 good mornings (empty barbell) - 200-meter run - 15 med-ball front squats (14/20 lb) - 20 mountain climbers - 10 alternating walking lunges - 200-meter run - 15 med-ball push presses to target (14/20 lb) - 10 up-downs - 10 dumbbell overhead walking lunge (light) - 200-meter run - 10 wall-ball shots - 10 dumbbell overhead walking lunge (workout weight) –

WOD


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


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


200-ft dumbbell overhead walking lunge L3-50/35# L2-40/25# L1-100ft @ 30/15#


– Use one dumbbell.

For time


Strength – Bench Press – 10-10-10-10-10

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

Warm Up - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 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 lunge steps - :30 up-downs –

3 sets: 5 GHD hip and back extensions – Rest 1:00 – Russian KB swings: 10 single-arm kettlebell swings to shoulder height, right arm - 100-meter jog - 10 single-arm kettlebell swings to shoulder height, left arm - 50-meter kettlebell carry - 10 Russian kettlebell swings (two hands) - 50-meter kettlebell carry - 10 Russian kettlebell swings (two hands) at workout weight - 50-meter kettlebell carry –

WOD


25 Russian KB swing L3-55/35# L2-45/25# L1-35/15#


100-m KB carry

5 Rounds for Time


Post WOD – Accumulate 1:30 hang

Warm Up - 2 sets: 1:00 single-unders - 10 snatch high pulls - 10 muscle snatches - 10 snatch-grip push jerks - 10 snatch-grip overhead lunges - 10 alternating Spiderman stretch and reaches – Set 1 with PVC, Set 2 with an empty barbell - 10 kip swing on rings - 10 jumping ring dips - 5 hang power snatches (EB) - 5 overhead squats (EB) - 5 low ring muscle-up transitions - 10 hang squat snatches (EB) - 5 squat snatches (light) - 2 ring muscle-ups - 4 squat snatches (moderate) - 2 ring muscle-ups - 3 squat snatches (workout weight) –

WOD I

AMANDA


9-7-5:
Ring muscle-ups L2-Jumping low ring muscle-ups L1-Ring rows + box dips


Squat snatches L3-135/95# L2-95/65# L1-55/35#

For Time

WOD II


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


20 back extensions L2-10 back extensions L1-20 superman

4 rounds for time:

Post WOD - 1:00 elbow-to-instep/side - 1:00 banded shoulder stretch/side

Warm Up - 4 sets: :20 air squats - :10 up-downs - :30 rest - 4 sets: :20 bottom of squat hold - :10 burpees – Clean & Jerks: 6 front squats – 6 squat cleans – 6 push presses – 6 push jerks – 3 clean and jerks (reset at bottom) – Split jerks: :30 split stance hold – 6 split stance presses – 6 split jerks – Build up: Clean & Jerks 3-3-1-1-1 -

Strength WOD

Clean & Jerk

1-1-1-1-1-1-1

Post WOD - 1:00 pigeon pose/side - 1:00 foam roll upper back

Warm Up - 3 sets: :40 lateral hops over the dumbbell - :30 alternating shoulder taps - :20 hollow rocks - :30 jump rope - :30 hanging knee raises - :30 push-ups to down dog - :30 jump rope - :30 knees-to-armpits - :30 up-downs - :30 jump rope - :30 toes-to-bars - :30 burpees – Mini Round: 20 double-unders - 10 burpees - 5 toes-to-bars –

WOD I

3 Min AMRAP


75 double-unders L2-30 DUs L1-75 singles


25 burpees L2-15 burpees L1-10 burpees


Max-rep toes-to-bars L2-knees to armpits L1-knees to 90


– Rest 1:00 –

5 sets total toes to bar reps

WOD II

12 Min EMOM


Min. 1 | :45 alternating single-leg squats L2-squat to target L1-hand assisted single leg squats


Min. 2 | :45 Calorie Row

Total reps + calories

Post WOD - 1:00 lat foam roll/side - 1:00 calf foam roll/side

Warm Up

2 sets:

20 mountain climbers

10 hollow rocks

10 Superman arch ups

5 side-plank reach-throughs/side

:30 single-under practice

Jump Rope Warm up: 10 power singles - 10 speed singles - 3 x [3 power singles + 3 speed singles] - 5 x single-single-doubles - 3 x [15 double-unders]

Partner WOD

8 rounds for time with a partner:

40 double-unders L2-30 double-unders L1-40 singles

20 GHD sit-ups L2-15 GHD to parallel L1-15 abmat situps

– Partners alternate complete rounds.

Post WOD - 2 sets: :30 foam roll IT band/leg - :30 lacrosse ball roll/foot

Warm Up - 30 jumping jacks - 10 alternating Spiderman stretches - 10 push-ups to down dog - 5 single-arm ring rows/arm - :30 kettlebell deadlifts - 5 ring rows - :30 kettlebell good mornings - 10 jumping chest-to-bar pull-ups - :30 single-arm kettlebell swings (eye level) (right arm) - 10 pull-ups - :30 single-arm kettlebell swings (eye level) (left arm) - 2 sets: 5 chest-to-bar pull-ups - :30 kettlebell swings – Rest 1:00 between sets –

WOD


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


10 chest-to-bar pull-ups L2-10 pull ups L1-10 jumping T2B

5 Rounds for Time

Accessory

Every 3:00


10 bench presses


:45 plank hold (on forearms)

5 sets for load

Post WOD - 2 sets: 1:00 child’s pose - 10 scap pull-ups – Hold the top of each scap pull-up for :01.

Warm Up - 2 rounds: 2:00 bike, row, or ski - :30 good mornings - :10 rest - :30 alternating Cossack squats - :10 rest - :30 alternating Samson stretches - :10 rest – Empty Bar Progression: 2 rounds: :20 DL setup hold – 5 DL to the knee – 5 DL to mid thigh – 5 DL - 5 sets: 3 deadlifts – 1:30 per set (build up to working weight)

Strength – Deadlift – 3-3-3-3-3-3-3 (use the same weight across all sets – all sets should be a challenging 3 rep max)

Post WOD - :30 Samson stretch/side - :30 elevated pigeon stretch/side - :30 seated reach stretch

Warm Up - 1 set: 3:00 run, row, bike, or Ski-erg - 2 sets: 20 banded pull-aparts - 15 banded pass-through - 10 hanging scap shrugs - 1 set: 10 strict presses (35/45 lb) - :30 jump rope - 2 sets: 10 push presses - :30 jump rope – Rest 1:00 between sets –

WOD I – 8 Min AMRAP
40 double-unders


10 push presses L3-95/65# L2-65/45# L1-45/35#

Rounds + Reps

WOD II

800m Run -Rest 2 Min-

2 Rounds

-Then-

400m Run – Rest 1 Min –

2 Rounds for Total Time


WOD III

20 double-dumbbell overhead walking lunges (you pick the weight)
– Rest 1:00 –

3 Rounds for Total Time

Post WOD - :30 couch stretch/leg - :30 banded pull aparts - :30 leg swings/leg - :30 standing hamstring stretch/leg

Warm Up - 2 sets: 20 jumping jacks - 10 leg swings/leg - 20 walking lunge steps - 100-meter jog - 10 PVC pass throughs – 5-5-5 snatch, clean (building) – 1:30 per set –

Strength – Snatch or Clean (Sqt)


3 reps x 4 sets @ 70-80%


2 reps x 3 sets @ 80-90%


1 rep x 2 sets @ 90%+

WOD

2 Min AMRAP


12 front squats L3-155/105# L2-115/75# L1-55/35#


Max burpee box jump-overs L3-24/20” L2-20/16” L1-18/12” – step down -

-Rest 1 Min-

3 Rounds Total burpee box jump overs

Post WOD - 1:00 foam roll glute-med/side - 1:00 reach-roll-lift

Warm Up - 1 set: 200-meter run - 10 Samson lunges - :30 PVC overhead squats (pause in the bottom) - :30 ring support hold - :30 ring rows - 200-m run - 10 alternating Spiderman stretches - :30 PVC overhead squats (pause in the bottom) - :30 strict ring dips - :30 strict pull-ups - 5 shuttle runs - 10 hamstring scoops/leg - :30 PVC overhead squats (pause in the bottom) - 5 shuttle runs - :30 strict ring dips - :30 strict chest-to-bar pull-ups - 5 shuttle runs – 3 kneeling false grip ring rows – 3 kneeling muscle up transitions – 5 low ring muscle ups (as low as needed or jumping) – 2:00 muscle up practice –

WOD – 12 Min EMOM


Odd min | 3 ring muscle-ups L2-1 ring muscle ups L1-4 low ring muscle up transitions


Even min | max shuttle runs L2-same L1-same


1 shuttle = 25 ft down + 25 ft back

Accessary - 4 sets: 50-meter farmers carry - 20 weighted hip extensions L3-20/14# L2-15 @ 16/12# L1-10 @ 14/10# - 3 min per set

Post WOD - 200-m cooldown walk - 1:00 double-forearm stretch

Warm Up - :20 jump rope - 10 alternating scorpion stretches - :20 jump rope - 10 deadlifts (35/45 lb) - :20 jump rope - 10 alternating Spiderman stretches - 10 shoulder presses (35/45 lb) - :20 jump rope - 10 front squats (35/45 lb) - :20 jump rope - 10 good mornings + vertical jump - :20 jump rope - 5 hang squat clean thrusters (35/45 lb) - 200-meter jog
10 burpee broad jumps - 200-meter jog - 5 squat clean thrusters (35/45 lb) - Build-up: 3 sets: - 3 squat clean thrusters – Build to workout load –

WOD

12 squat clean thrusters L3-115/75# L2-75/55# L1-45/35#


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


9 squat clean thrusters


400-meter run


6 squat clean thrusters


400-meter run

For Time

Strength – Weighted pull ups – 3-3-3-3-3-3-3 (2:00 per round)

Post WOD - 1:00 foam roll glutes/side - 1:00 child’s pose

Warm Up - 10 leg swings/leg - 10 unweighted good mornings - 10 walking reverse lunges - :30 narrow stance air squats (keep heels down) - 10 lateral leg swings/leg - 10 single-leg toe touches/leg - :30 alternating standing figure four stretch - :30 air squats - 10 inchworms + 1 push-up/rep - 10 alternating cossack squats - :30 jumping lunges - :30 air squats – 3 sets: 200m row – rest :30 –

WOD


500-m row L2-400m L1-300m


– Rest 3:00 between sets -

5 sets for total time

Post WOD - 400-meter recovery walk - 1:00 couch stretch/leg

Warm Up - 3 sets: 20 jumping jacks - 10 leg swings/leg - 20 walking lunge steps - 100-meter jog - 10 PVC pass throughs - 5 warmup sets: 5-5-5-5-5 snatch or clean (building) – Rest 2 Min between sets –

Strength


Snatch or clean


5 reps x 2 sets @ 50-60%+


4 reps x 3 sets @ 60-70%+


3 reps x 2 sets @ 70-80%

Heaviest load

WOD


50 double-unders L2-25 DUs / attempts L1-25 singles


10 power snatches L3-135/95# L2-115/75# L1-55/35#

5 Rounds for Time

Post WOD - 1:00 lacrosse ball foot/side - 1:00 foam roll quads

Warm Up – 500m row (easy) - 25 ft down and back: – Bear crawl (down) – Samson lunges (back) – Spiderman twist (down) – Side lunges (down and back – facing the same direction) – Crab walk with high hips (down and back – facing the same direction) – Burpee broad jump (down) – Jog (back) – 250m row (moderate) - 3 rounds for quality:
5 scap pull-ups - 10 plank shoulder taps (right and left) to down dog - 10 bootstrappers – 250m row (fast) – 5 pullup kips – 5 pullups – 5 pushups / elevated pushups – 5 sit ups – 5 squats –

WOD

3:00 of max reps pull-ups L2-jumping pullup negatives L1-ring rows


3:00 of max reps push-ups L2-same L1-elevated pushups


3:00 of max reps sit-ups L2-same L1-same


3:00 of max reps air squats L2-same L1-same

For Total Reps

Conditioning

1:00 row - :30 rest –

8 rounds for total meters

Post WOD - 3 sets: :20 band pull-aparts - :20 scorpion stretch/arm

Warm Up - 1 set: 200-meter jog (easy pace) - 10 alternating elbow-to-insteps - 10 leg swings/leg (front and back) - 1 set: 200-meter jog (moderate pace) - 10 alternating Samson stretch - 10 leg swings/leg (across the body) - 1 set: 200-meter jog (moderate pace) - 10 up-downs - 10 alternating lunges - 10 air squats - 1 set: 200-meter jog (fast pace) - 10 burpees to a target - 1:00 alternating single-leg squats –

WOD – 9 Min AMRAP


9 burpees to a 12” target L2-to 6” target L1-9 burpees


10 alternating single-leg squats L2-to target L1-8 alt. step back lunges

Rounds + Reps

Strength Warm up –Empty bar: 10 deadlifts – 10 no bar good mornings – 3 sets (add wt)

Strength - Deadlift – 10-8-8-6-6 (use weight that allows good form)

Post WOD - 1 set: 1:00 pigeon pose/leg - 1:00 calf stretch/leg

Partner WOD - Share the work as needed to complete the 4 rounds -

Warm Up

3 sets::20 jumping jacks10 Kang squats:20 mountain climbers10 deadlifts

Rope Climb PROGRESSION

3 rope pull-to-stand

3 hang + footlock attempts

3 footlocks + 1 pull

1:00 rope climb practice or scaling practice

Load Up

3 sets:5 deadlifts1 rope climb

WOD

Level 3

4 rounds for time:

40 deadlifts L3-155/105# L2-30 DL 115/75# L1-20 DL 75/55#

6 rope climbs L2-2 rope climbs 10 pull ups L1-10 pull to stands

Post WOD

1 set:1:00 double-forearm stretch1:00 seated hamstring stretch

Warm Up - 2 sets: 1:00 row, bike, Ski-erg, or jog (easy) - 10 PVC pass-throughs - 5 med-ball ground-to-overheads - 5 med-ball thrusters (reach for the lockout) - 5 push-ups to down dog - 1 set: 10 front squats (empty barbell) - 10 knee-to-chest - 10 box step-ups - 10 foot assisted ring dips - 1 set: 10 push presses (empty barbell) - 10 knee-to-armpits - 10 box jumps - 10 jumping ring dips - 1 set: 10 thrusters (empty barbell) - 10 toes-to-bar - 10 box jumps - 10 ring dips –

WOD 12 Min AMRAP


50 thrusters L3-95/65# L2-75/55# L1-55/35#


50 toes-to-bars L2-Knees to armpits L1-25 Knees to 90


50 box jumps L2-24/20” L2-20/16” L1-18/12”


50 ring dips L2-25 banded ring dips L1-25 foot assisted / box dips

Rounds + Reps

Carry / Hold

4 sets for load:


100-meter dumbbell farmers carry (you pick the weight / score is heaviest load)


1:00 sandbag / slam ball bear hug hold (record load)


– Use two dumbbells for the farmers carry.

Post WOD – 1:00 pigeon stretch/side

Warm Up - 1 set: 1 Min row (slow) - :30 alternating hamstring scoops - :30 bar hang - :45 row (moderate) - :20 singles - :30 calf stretch/leg - :30 row (hard) - :20 double unders – 5 down dog / up dog – 250m row (increase effort every 50m) –

WOD – 20 Min AMRAP


500m Row / 1200m Bike L2-same L1-250m row / 600m bike


25 double-unders L2-:15 DUs L1-25 singles


500m Row / 1200m Bike L2-same L1-250m row / 600m bike


50 double-unders L2-:30 DUs L1-50 singles


500m Row / 1200m Bike L2-same L1-250m row / 600m bike


75 double-unders L2-:45 DUs L1-75 singles


500m Row / 1200m Bike L2-same L1-250m row / 600m bike


100 double-unders L2-1:00 DUs L1-100 singles
etc…

– Add 25 double-unders/singles to each round – or – add :15 of DUs to each round -


– 100 m of rowing = 1 rep -

Skill Work - 4 sets: :20 strict sit-ups - :10 rest - :20 flutter kicks - :10 rest

Post WOD - 1:00 foam roll calf/leg

Warm Up - 1 set: 100-meter jog - 5 inchworm push-ups - 10 alternating Spiderman stretches - 1 set: 200-meter jog - 10 push-ups - 10 kip swings - 1 set: 400-meter jog - 10 up-downs - 10 alternating dumbbell deadlifts - 10 kip swings (bigger) - 1 set: 10 burpees - 10 alternating dumbbell snatches (lighter weight) - 5 kipping pull-ups - 1 set: 10 alternating dumbbell snatches (workout weight) - 5 chest-to-bar pull-ups –

WOD I (15 Min Cap)


30-20-10 L2-same reps L1-21-15-9


Burpees


Chest-to-bar pull-ups L2-Pull ups L1-Jumping pull ups


Alternating dumbbell snatches L3-50/35# L2-40/25# L1-30/15#

For Time

WOD II

100 Double DB box step ups L3-20/16” L2-18/12” L1-16/6”

For Time

Post WOD – 1:00 doorway pec stretch/side