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 – Rower warm up: 200/170m (easy) – Rest :30 - 200/170m (moderate) – Rest 1:00 - 200/170m (hard)

WOD

Every 4:00


500 / 400m Row


– Rest the remaining time in the interval

.
– Score is slowest interval.

5 Rounds 

Post WOD - 200-meter cooldown walk - 1:00 couch stretch/side - 1:00 hamstring stretch/side

Warm Up - 1 set: 1:30 row (easy) - 10 scap pulls - 10 shoulder presses (empty barbell) - 1 set: :45 row (easy) - :45 row (moderate) - 20 piked shoulder taps - 10 push-ups - 1 set: :30 row (easy) - 1:00 row (hard) - 3 wall walks - 10 piked push-ups - 3 sets: 7 deadlifts (building) – 5 handstand push-ups –

WOD I

45 deadlifts L3-225/155# L2-155/105# L1-75/45#


45 handstand push-ups L2-pike/knees on box L2-DBL DB push press 25/15#

For Time

Strength - Shoulder press - 5-5-5-5-5+ (Max reps on the last set)

WOD II

5 strict pull ups L2-5 kipping pull ups L1-5 jumping pull ups

25 squats L2-same L1-15

3 Rounds for Time

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

Warm Up - 2 sets: :20 jumping jacks - :20 mountain climbers - :20 Superman arch-ups - :20 up-downs - :20 jumping squats – 5 DB lowers to above the knee + stand/arm – 5 DB DL + shrugs/arm – 5 DB hang sumo deadlift high pulls/arm – 5 DB power snatches/arm – Mini round: 1 set: 5 dumbbell snatches, arm 1 - 5 lateral burpees over the dumbbell - 5 dumbbell snatches, arm 2 - 5 lateral burpees over the dumbbell –

WOD

For time:


21 dumbbell snatches, arm 1 L3-50/35# L2-35/20# L1-25/25#
21 lateral burpees over the dumbbell


21 dumbbell snatches, arm 2


21 lateral burpees over the dumbbell


15 dumbbell snatches, arm 1


15 lateral burpees over the dumbbell


15 dumbbell snatches, arm 2


15 lateral burpees over the dumbbell


9 dumbbell snatches, arm 1


9 lateral burpees over the dumbbell


9 dumbbell snatches, arm 2


9 lateral burpees over the dumbbell

*Time CAP: 15:00

SCORE: TOTAL TIME

Post WOD – Accumulate 1:00 bar hang – 1:00 banded wrist lat stretch/arm

Warm Up - 4 sets: Row, ski, or AirBike: - :30 easy pace - :20 moderate pace - :10 fast pace - :10 rest - 2 sets: - :30 Samson stretch/leg - :30 up-downs - 5 elbow-to-instep/leg - 10 push-ups (on knees as needed) - 10 step back lunges/leg - 10 pike push-ups - 1 set: - 10 x shuttle runs (25 feet out and 25 feet back – DB push jerk: 6 jump and land – 6 jump, land and punch – 6 DB push jerks - 3 sets: 5 dumbbell push jerks – Find workout weight – Box step ups: 1 set: 6 alternating box step-ups, slow - Rest 1:00 - 6 alternating box step-ups, faster – Switch feet on top of the box – Mini round: 1 round: 1 shuttle run (1 rep = 25 feet down/25 feet back) - 5 double-dumbbell push jerks - 6 box step-ups – Use workout variations –

WOD

8 min AMRAP


5 shuttle runs


10 double-DB push jerks L3-50/35# L2-40/25# L1-25/10#


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


– 1 shuttle run = 25 ft down/25 ft back

Total Rounds + reps

Post Wod - 4 sets: :20 plank hold - :10 rest - :20 flutter kicks - :10 rest

2 sets: 1:00 T-spine foam roll - :30 band pull aparts

Warm Up

3 sets:

:20 alternating Spiderman stretches

:20 up-downs

:20 PVC pass-throughs

:30 rest

3 sets:

:20 air squats

:20 burpees

:20 PVC shoulder presses

Empty Bar

5 Clean DL-5 muscle cleans-5 front squats-5 squat cleans-5 push presses-5 push jerks-5 split jerks-5 clean and jerks

Build up - 2 clean and jerks - 3 sets

STRENGTH - Clean and Jerk

1-1-1-1-1-1-1-1-1-1 (2:30 per set)

Post WOD - 30 reach, roll and lift - 50 banded lat pull downs

Warm Up - 4 sets: :40 easy row - :20 hard row - 1 set: - :30 scorpion stretches/side - :30 elbow instep/leg - :30 hamstring stretch/leg - 10 squat-to-stands - 1 set: 5 hang muscle cleans - 5 tall power cleans - 5 hang power cleans - 5 hang squat cleans – Use an empty barbell - 3 sets: - 1 clean pull - 1 hang power clean - 1 hang squat clean – Build in load to just under your first working set –

Strength – 1 clean pull, 1 hang power clean, 1 hang squat clean

– All hang reps start from above the knee –

6 Rounds (2:30 each set)

WOD


4 rope climbs L2-2 climbs as high as possible L1-4 hand over hands


12 GHD sit-ups L2-Med ball, straight leg sit ups L1-straight leg abmat sit ups


16 single-leg squats L2-assisted L1-back step lunges

3 Rounds for Time

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

Warm Up - 200-meter row - 20 air squats - 10 broad jumps - 200-meter row - 15 med-ball front squats - :30 jump rope - 200-meter row - 15 med-ball push presses to a target (14/20 lb) - :30 jump rope - 200-meter row - 10 wall-ball shots - :30 jump rope –

WOD I

2 Min AMRAP


12-calorie row


24 double-unders


Max-reps wall-ball shots (14/20 lb) (9/10 ft)
– Rest 2 minutes between rounds.

4 Rounds for total wall ball shots

WOD II


300-meter run L2-200m L1-100m


– Rest :30


200-meter run L2-same L1-100m


– Rest 1:00


100-meter run L2-same L1-same
– Rest 1:30

3 rounds for total time

Post WOD - 2 rounds: 1:00 calf roll/side - 1:00 quad smash/side

Warm up - 2 sets:10 Samson stretch lunges10 PVC overhead squats10 PVC good mornings10 hollow rocks10 push-ups10 strict pull-ups or jump and control lower pull-ups

2 rounds:100m Run:30 toes-to-bars100m Run:30 Russian kettlebell swings100-meter run

WOD - 16 Min AMRAP

20 toes-to-bars L2-Toes as high as possible L1-Lying T2B

30 Russian KB swings L3-70/55# L2-55/35# L1-35/20#

200-m run L2-same L1-100m

Total Rounds + Reps

Post WOD - :30 Bar hang - 1:00 pike stretch - :30 Bar hang

Warm Up - 8 sets: :20 row, bike, or Ski-erg - :10 rest - AMRAP 7: - 20 jumping jacks - 10 up-downs - 20 mountain climbers - 5 hand-release push-ups - 10 single-dumbbell Romanian deadlifts (35/50 lb) - 1 set: - 5 burpee over the dumbbell - 10 alternating hang dumbbell power cleans - 5 burpee over the dumbbell –

WOD


4-8-12-16-20-24
Alternating dumbbell hang power cleans L3-50/35# L2-40/25# L1-30/15#


2-4-6-8-10-12
Burpees over the dumbbell

For Time

WOD II

400m dumbbell carry L3-50/35# L2-40/25# L1-30/15#

For Time

WOD III


10 kettlebell snatches/arm L3-45/30# L2-35/20# L1-25/10#


15 GHD sit-ups L2-Straight leg abmat sit ups L1-Abmat sit ups


10 left-arm kettlebell overhead lunges L3-45/30# L2-35/20# L1-25/10#


10 right-arm kettlebell overhead lunges L3-45/30# L2-35/20# L1-25/10#

3 Rounds for Time

Post WOD - 1:00 forearm stretch - :30 calf stretch/side

Warm Up - 10 back-to-back twist passes - 10 granny tosses - 10 bounce pass - 10 chest passes - 10 side tosses, right - 10 side tosses, left - 10 roll passes - 10 squat throws - 200-meter jog (together) – 10 kip swings – 10 med ball front squats – 3 kip swings + 3 kips – 10 med-ball push presses to target – 5 kipping pull ups – 10 wall ball shots – With partner: 10 pull-ups (5 per partner) - 20 wall-ball shots (10 per partner)

Partner WOD


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


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


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


– Divide pull-ups and wall-ball shots evenly, and run together.

5 rounds for time with a partner

Post WOD - 1:00 couch stretch/side

Warm Up - 3 sets: 20 jumping jacks - 10 leg swings/leg - 20 walking lunge steps - 100-meter jog - 10 PVC pass throughs – Snatch or Clean: 3-3-3 (add weight) –

Strength – Snatch or Clean (you choose) – 5-5-4-4-4-3-3 (work to heaviest)


WOD – 10 Min AMRAP


4 handstand push-ups L2-2 handstand negatives L1-4 pike pushups


8 knees-to-elbows L2-6 knees as high as possible L1-lying toes to bar


12 single-leg squats L2-assisted single-leg squats L1-back step lunges

Rounds + Reps

Post WOD - :30 lat foam roll/side - :30 quad foam roll/side

Warm Up - 2 sets: 10 calf raises - 10 plate toe taps - 10 step-ups - 10 drop-and-lands off of the plate - 5 step-ups + squat landing/leg - 10 box jumps + step-down (alternating step-down leg) - 5 box jumps + squat landing - 5 box jumps + slow rebound - 5 box jumps - 3 sets: 1:00 calories on the rower - 5 push-ups to down dog - 5 hand-release push-ups –

WOD

Every 2:00 for 4 rounds:


6 box jumps L3-30/24” L2-24/20” L1-16/12”


12 push-ups L2-worm up L1-knees


Max-calorie row


– Score is total calories rowed. Rest 2:00 between rounds -

Strength – Back Squat – 10-8-8-6-6

Post WOD - 1:00 foam roll t-spine - :30 scorpion stretch/side - :30 figure-4 glute foam roll/side

Warm Up - 1 set: 20 mountain climbers - 10 Kang squats (unloaded) - 10 Cossack squats - 10 scorpions - 10 push-ups - 20 mountain climbers - 10 Samson stretches - 10 reps plate squat therapy - 10 up-downs - 10 shoulder presses (empty barbell) - 2 sets: :30 jump rope - 5 front squats (empty barbell) - 5 push presses - 5 thrusters - 3 sets: :30 double-unders - 3 thrusters – Rest 1:00 between sets –

WOD I


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


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

5 Rounds for Time

WOD II


15 dumbbell box step-overs L3-50/35# 24/20” L2-40/25# 20/16” L1-30/15# 18/12”


400-meter run L2-300m L1-200m
– Use two dumbbells for the box step-overs –

5 Rounds for Time

Post WOD - 1 set: :30 calf foam roll/side - :30 tibialis anterior foam roll/side

Warm Up

2 sets:1:00 row1:00 bike1:00 plank hold

2 sets:5 push-up to down dog5 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 sets: 20 mountain climbers - 10 hollow rocks - 10 Superman arch ups - 5 side-plank reach-throughs/side - :30 single-under practice – Jump Rope: 10 singles (form) – 10 singles (for speed) – 3 high jump singles + 3 speed singles (3x) – 5 single + single + double – 15 double unders – GHD: 10 abmat sit ups – 5 GHD knee extensions – 5 GHD sit ups to parallel – 5 full GHD sit ups – 10 GHD or abmat (wod movement) –

WOD

Partner WOD


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


20 GHD sit-ups L2-15 GHD to parallel L1-30 abmat sit ups


– Partners alternate complete rounds.

8 Rounds for Time

Post WOD

Accumulate: 50 GHD hip extensions - 2 sets: :30 foam roll IT band/leg - :30 lacrosse ball roll/foot

Warm Up - 200-meter run, slow - 10 high knees in place - 10 torso twists - 10 jumping jacks - 10 alternating shoulder taps in plank - 10 butt kickers in place - 10 hand-elevated push-ups (use box) - 10 box step-ups - 200-meter run, faster – Handstand walk: 10 plank shoulder taps – 10 pike shoulder taps – 10 handstand shoulder taps – 2 min handstand walk practice - 10 alternating box step up and overs (step down) - 5 box jumps (step down) - 5 box jump-overs (step down) – Mini round: 100-meter run - 20-ft handstand walk - 4 box jump-overs -

WOD I

12 Min AMRAP


200-m run L2-same L1-100m


50-ft handstand walk L2-24 shoulder taps against wall L1-12 plank shoulder taps


10 box jump-overs L3-24/20” L2-20/116” L1-16/12”


– Step down from the box.

rounds + reps

WOD II

200m DB overhead KB walk (you pick the weight)

For Time

Post WOD - 2 rounds: 1:00 calf roll/side - 1:00 quad smash/side

Warm Up - :30 jumping jacks - :30 mountain climbers - :30 alternating Spiderman stretches - 1:00 air squats (:02 hold in the bottom) – Rack Warm Up: :20 back rack elbow raise, right arm - :20 back rack elbow raise, left arm - :20 back rack alternating elbow raises - :20 back rack elbow raises, both elbow - 10 back squats with elbows high in the back rack - 2 sets: 2-inch front squat + pull elbows up before standing - 4-inch front squat + pull elbows up before standing - 6-inch front squat + pull elbows up before standing – Thrusters: 10 full-grip front squats – 10 wide-stance push press – 5 thrusters (bottom pause :02) – 5 cycling thrusters – Load Up: Thrusters 5-5-5 (5:00 min cap)

Strength – Thruster – 1-1-1-1-1-1-1 (2:00 per round)

WOD – Max set of thrusters @ 60% of 1rm

Post WOD - 2 sets: :30 scorpion stretch hold/side - :30 pigeon stretch/leg

Warm Up - 2 sets: 10 alternating scorpion stretches - 10 double-knee tucks in a plank - 10 alternating plank reach-throughs - 1 set: 1:00 row (conversation pace) - 10 hand-release push-ups - :30 plank hold - 10 ring rows - 1:00 row (moderate pace) - 10 up-downs - 10 jumping pull-ups - 2 sets: :30 row (fast pace) - 5 burpee pull-ups –

WOD


500/400m row L2-400/300m row L1-300/200m row


21 burpee pull-ups L2-21 burpee jumping pull ups L1-12 burpee jumping pull ups

3 Rounds for Time

- pull ups with bar 6” from fingertip reach -

Strength – Back Squat – 1-1-1-1-1-1-1 (3 min per set) (add weight each set)

Post WOD - 3 sets: :30 reach, roll, and lift - 20 banded pull-aparts

Warm Up - 3 sets: 20 jumping jacks - 10 leg swings/leg - 20 walking lunge steps - 100-meter jog - 10 banded pass throughs

3 sets: 3 snatches or cleans – 2 min per set –

Strength – Push Jerk– 3-3-2-2-1-1-1

WOD


50-40-30-20-10


Air squats


5-10-15-20-25


Push jerks L3-135/95# L2-96/65# L1-55/35#

For Time

Post WOD - :30 frog stretch - :30 couch stretch/leg

Warm Up: :30 row (easy pace) - 10 alternating scorpion stretches - :30 plank shoulder taps - :30 row (moderate pace) - 10 knee push-ups - :30 active bar hang - :30 row (fast pace) - 10 single-arm dumbbell shoulder presses/arm - 10 scap pull-ups - :30 row (sprint pace) - :30 single-arm dumbbell overhead hold/arm - 10 kip swings - :30 plank shoulder taps - :20 pike shoulder taps - :15 handstand walk

Mini round: 2 rounds: 5-calorie row, partner 1 - 5-calorie row, partner 2 - 2 wall walks, partner 1 - 2 wall walks, partner 2

Partner WOD

50-calorie row L2-40-calorie row L1-30-calorie row

10 wall walks L2-6 wall walks L1-10 x [2 shoulder taps + 1 push-up

)– One person works at a time.

– Split the work as needed.

5 Rounds for Time

Post WOD: 3 sets: :30 band pull-aparts - :30 child’s pose stretch