Warm Up - 200-meter run (moderate pace) - 25-ft bear crawl - 25-ft Samson lunges - 25-ft Spiderman twist - 25-ft Inchworm + push-up - 25-ft crab walk (focus on maintaining high hips) - 25-ft burpee broad jump - 25-ft high knees - 25-ft butt kickers - 200-meter run (fast/stride) – Handstand Pushups: 5 pike pushups – 30 sec handstand hold – 5 handstand pushup negatives – 30 sec tripod hold – 5 jumping squats – Push press: 5 dip and holds – 5 dip and drive (slow) – 5 dip and drive (fast) – 5 push presses – Front rack lunge: 8 unweighted alternating reverse lunges - 8 empty barbell alternating reverse lunges – WOD prep: 2 sets: 8 push presses - 8 alternating front rack lunges – Build to workout load – No rest between movements –

WOD


8 handstand push-ups L2-8 pike pushups L1-8 DB shoulder presses 35/20#


8 alternating front rack lunges L3-115/75# L2-95/65# L1-45/20#


8 push presses L3-115/75# L2-95/65# L1-45/20#


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

5 Rounds for Time

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

Warm Up - 1 set: :30 row, bike, or ski - 10 snatch-grip deadlifts - :30 row, bike, or ski - 10 snatch pulls - :30 row, bike, or ski - 10 overhead squats - :30 row, bike, or ski
10 hang power snatches - 3 sets: 4 deadlifts - 3 hang power snatches - 2 overhead squats – Rest 1:00 between sets -

WOD I


4 deadlifts L3-155/105# L2-115/75# L1-55/35#


3 hang power snatches


2 overhead squats

10 rounds for time (12 Min CAP)

Strength - 3-2-2-1-1-1-1 - Weighted pull-ups

Post WOD - 200-meter recovery walk - 1:00 couch stretch/leg

Warm Up - 5 sets: :35 row - :25 rest - 1 set: 5 elbow-to-instep/leg - 10 jumping air squats - 5 inchworm + push-ups - 10 jumping air squats - 1 set: :30 easy row - :30 moderate row - :30 hard row –

WOD


600/750m row L2-500/600m L1-300/450m


– Rest 3:00 between rounds.


– Score = slowest round.

3 sets for time

Strength – Push Jerk – 5-5-5 (50-60%) 3-3-3 (60-70%)

Post WOD - 1:00 pigeon pose/side

Warm Up - 2 sets: Empty bar - 5 deadlifts - 5 hang muscle cleans - 5 power cleans - 10 push-ups - 10 ring rows – Ring muscle up: 15 sec ring-support – 3 strict ring dips – 3 kneeling false grip ring rows – 3 kneeling muscle up transitions – 2 min low ring transition practice – 3 min kipping muscle up practice – Front squat: 5 hands free front squats – 3 position pause squats – 5 front squats – Build up: Front squats - 5-5-5 – Build to workout weight (2 min per set) - 


WOD – 20 Min EMOM

Odd min | 5 front squats (you pick weight) L2-same L1-same


Even min | 5 ring muscle-ups or bar muscle-ups L2-3 jumping muscle ups L1-3 low ring muscle up transitions

Heaviest load

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

Warm Up - 2 sets: 10 scorpion stretches (slow) - 10 table tops (slow) - :20 sit and reach (middle) - :20 sit and reach (left leg) - :20 sit and reach (right leg) - 2 sets: 1:00 row (easy to moderate pace) - 10 good mornings + hop - 10 leg swings/leg - 2 sets: 10 sit-ups - :30 row (fast pace)

WOD I – 8 Min AMRAP


30 AbMat sit-ups L2- 20 abmat situps L1-15 abmat situps


15/10 calorie row L2-12/8 cal row L1-10/6 cal row

Rounds + Reps

WOD II


400m run L2-300m L1-200m

Rest 1:00


800m run L2-600m L1-400m Rest 2:00


1,200m run L2-800m L1-400m - Rest 3:00


1,600m run L2-1,200m L1-600m

Total Time

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

Warm Up - 2 sets: 10 PVC pass-throughs - 10 alternating Spiderman stretches - 10 push-up to down-dogs - 2 sets: 10 scap pull-ups - 5 single-arm dumbbell shoulder presses/arm - 5 single-arm dumbbell front squats/arm – Pull ups: 20 sec hang – 5 small kips – 2 small kips + 1 big kip – 2 small kips + 1 big kip + 1 pull up – 5 kipping pull ups – 3 DB front squats – 3 DB push presses – 5 DB thrusters – Mini round: 1 set: 10 unbroken thrusters (workout loading) - 10 pull-ups for Rx’d or 5 reps of chosen scaled variation –

WOD


27-21-15-9 L2-21-15-9 L1-21-15-9


DB thrusters L3-35/20# L2-25/15# L1-15/10#


Pull-ups L2-Jumping pull ups L1-ring rows
– Use two DBs.

For time (12 Min Cap)

WOD II


10 strict toes-to-bars L2-T2B L1-Lying T2B
20 GHD sit-ups


– Rest 2 Min-

3 Rounds for total time

Post WOD - 1:00 double-forearm stretch - 1:00 foam roll quad/leg

Warm Up - EMOM 8: Min. 1 | :45 row, bike, or ski - Min. 2 | :45 jump rope - 2 set: 10 toy soldiers - 10 groiners - 5 elbow instep + hamstring stretch/leg - :30 plank hold - 10 knee push-ups - 2 sets: 100-meter run - 5 hand-release push-ups

WOD I


9 HOD pushups L2-6 HOD pushups L1-5 HOD knee pushups


100-meter run L2-same L1-100m 


15 hand-release push-ups L2-8 HOD pushups L1-7 HOD knee pushups


200-meter run L2-same L1-200m


21 hand-release push-ups L2-12 HOD pushups L1-9 HOD knee pushups


400-meter run L2-same L1-200m


21 hand-release push-ups L2-12 HOD pushups L1-9 HOD knee pushups


200-meter run L2-same L1-200m


15 hand-release push-ups L2-8 HOD pushups L1-7 HOD knee pushups


100-meter run L2-same L1-100m


9 hand-release push-ups L2-6 HOD pushups L1-5 HOD knee pushups

For Time

WOD II

400m Farmers Carry L3-55/35# L2-45/25# L1-35/15#

For Time

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

Warm Up - 10 jumping jacks - 5 push-ups - 10 PVC pass throughs - 10 jumping jacks - 5 up-downs - 10 PVC front squats - 20 jumping jacks - 5 burpees - 10 PVC overhead squats – Clean: 3 DL to mid-thigh – 3 muscle cleans – 3 power cleans – 6 squat cleans (reset) – OHS: empty bar – 5 behind the neck jerks - 5 ohs –

Strength

Clean – 3-2-1-1-1 (2 Min per set)

Bench – 3-2-1-1-1 (2 Min per set)

Overhead Squat – 3-2-1-1-1 (2 Min per set)


Post WOD - :45 scorpion stretch/side - :45 lacrosse ball upper back/side

Warm Up - 2 sets: 10 reps or :30 of each movement: - Samson stretch lunge - PVC overhead squat (weight in heels) - Strict sit-ups (minimal arm movement) - Good mornings (neutral spine) - Strict pull-ups (full range of motion) - Strict ring dips (full range of motion) - 1 set: 2 x :30 row – Chest and torso upright. - 2 x :30 row – Hold the end of the stroke for :01. - 2 x :30 row – Return the arms before the knees band. - 2 x :30 – Speed up the cadence, but still extend the arms before the knees bend. - 2 sets: 150-meter row, holding a pace of 1:45-2:30/500 meters - Rest 1:00 –

WOD


2,000-meter row L2-1500m row L1-1000m row

For Time (10 min cap)

Strength – Bench Press – 5-4-3-3-3-3-3+ (2:30 per set)

Post WOD - 2 sets: :30 Samson stretch/side - :30 elevated pigeon stretch/side

Warm Up - 2 sets: 1:00 row / bike - 1:00 plank hold - 2 sets: 5 deadlifts (empty barbell or training bar) - 5 hang muscle cleans - 5 hang power cleans - 5 front squats - 3 sets: 3 deadlifts - 3 hang power cleans - 3 front squats – Build in load on each set –

WOD I

9-7-5


Deadlift L3-185/125# L2-135/95# L1-75/55#


Hang power clean


Front squat


For time

Strength - Bench press – 9-7-5-5-5-5-5+– Max reps on the last set (2:30 per set)

WOD II

45 sec easy pace bike/row

15 sec maximum effort bike/row

10 sets Total calories

Post WOD - 1:00 foam roll quadriceps/leg
 - 1:00 foam roll hamstrings/leg

Warm Up - 2 sets: 200-meter run - 10 alternating Spiderman stretches - 10 alternating plank reach-throughs - 10 alternating single-leg V-ups - 10 bear crawl steps - 10 scap pull-ups – Wall walks: 30 sec shoulder taps – 30 sec shoulder taps (pike) – 30 sec partial wall walk – 1 min wall walks or inchworms – Toes to bar: 5 kip swings – 2 kip swings + 2 knees above hips – 2 kip swings + 2 knees to armpits – 2 kip swings + 2 knees to armpits + 1 toes to bar – 3 toes to bar – WOD prep: 2 rounds: 3 toes-to-bars - 2 wall walks – scale as needed –

WOD – 10 min AMRAP

3-6-9-12… etc. L2-2-4-6-8-10-12…etc.


Toes-to-bars L2-toes AHAP L1-hanging knee raises


1-2-3-4… etc. L2-1-1-2-2-3-3…etc. L1-1-2-3-4…etc


Wall walks L2-same L1-inchworm + pushup

Total reps

Strength – Push Jerk – 5-5-3-3-3-1-1 (3 min per set)

Post WOD – 30 sec bar hang –rest 30 sec- x 4

Warm Up - 2 sets: 1:00 of rowing - 8 inchworm push-ups - 12 box step-ups (6/leg) - 16 alternating Cossack squats - 2 sets:  :20 up-downs - 10 sumo deadlift (EB) - 10 strict presses (EB) - 5 box jumps - :20 up-downs - 5 sumo deadlift high pulls (65/95 lb) - 5 push presses (65/95 lb) - 5 box jump-overs –

WOD I


7 sumo deadlift high pulls L3-95/65# L2-75/55# L1-55/35#


7 push presses


7 box jump-overs L3-30/24” L2-24/20” L1-16/12”

7 rounds for time

Gymnastics Practice – On a 11 Min Clock
From 0:00-3:00: Handstand walk practice L2-HS Walk to wall L1-HS Hold - From 3:00-8:00: 1 skin the cat (On Rings) - 1 strict muscle-up – From 8:00-11:00: Handstand walk practice L2-HS Walk to wall L1-HS Hold

WOD II


:20 GHD sit-ups L2-Med ball sit ups (abmat) L1-straight leg abmat sit ups


:10 rest 

8 sets for total reps

Post WOD - 1:00 foam roll upper back - 1:00 foam roll quadriceps - 1:00 foam roll calves

Warm Up - 3:00 run, row, bike, or ski - 2 sets: :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set: Snatch or Clean10 snatch deadlifts (empty barbell) - 10 snatch deadlifts to mid-thigh - 10 snatch deadlift and shrugs - 10 muscle snatches - 10 overhead squats - 10 hang squat snatches - 10 squat snatches –

Strength – Snatch or Clean – 5-5-5 (50-60%) 4-4 (60-70%) (3 Min per set)

WOD

Run 800 meters L2-600m L1-400m


– Rest 2:00 between rounds –

4 Rounds for total time

Post WOD – 2 sets: :30 calf stretch/leg - :30 standing pike stretch

Warm Up - :20 jumping jacks - 5 inchworms - 10 Samson stretch lunges - 10 ring rows - :20 jumping jacks - 5 inchworms - 10 alternating Cossack squats - 10 challenging ring rows – Walk the feet forward to increase the difficulty of the row - 3 sets: :30 squat therapy - :30 rest - 1 set: 5 tempo push-ups (:02 down) - 10 push-ups – 3 kip swings + 3 big kips – 2 kip swings + 1 pull up – 2 kip swings + 1 pull up + 2 kip swings – 3 kipping pull ups – Mini round: 1 round of Cindy at working scale –

WOD – “Cindy”

20 Min AMRAP

5 pull-ups L2-3 pull ups L1-3 ring rows


10 push-ups L2-6 push ups L1-6 knee push ups


15 air squats L2-same L1-9 air squats

Rounds + Reps

Post WOD - 1:00 couch stretch/leg - 1:00 banded lat stretch/arm

Warm Up - 5:00 row, bike or ski - 1 set: :30 couch stretch (each leg) - :30 jump rope - :30 pigeon pose (each leg) - :30 jump rope - :30 inch worm walkouts - :30 jump rope - :30 bodyweight box step-ups - :30 jump rope - :30 dumbbell box step-ups –

WOD I


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

For Time


– Every minute on the minute, starting at :00, perform 20 double-unders -


– Use two dumbbells –

WOD II – 8 Min EMOM


Min. 1 | :30 strict toes-to-bars L2-:30 strict legs to 90 L1-:30 lying toes to bar


Min. 2 | 10 strict ring dips L2-:15 support hold (locked out) L1-10 box dips

Total Toes to Bar

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

Warm Up - 2:00 slow run, bike, row, or ski - 2 rounds: 10 PVC pass-throughs - 10 PVC good mornings - 10 PVC muscle cleans - 10 PVC front squats - 10 scap pull-ups – Bar muscle up: 2 sets: 3 low bar muscle-up turnovers – Rest while partner works – Bar muscle up: 5 Kip swings – 5 kipping pull ups – 2 x climbing pull up drill – 2 x 2 bar muscle ups – Hang squat clean: 8 hang deadlift + shrug – 6 hang muscle cleans – 4 front squats – 2 hang squat cleans – Loading up: 3 sets: 3 hang squat cleans (1:30 per set) – Mini round: 3 hang squat cleans - 2 bar muscle-ups – Use workout load and movement variation –

WOD


9 hang squat cleans L3-155/105# L2-115/75# L1-75/55#


6 bar muscle-ups L2-jumping bar muscle ups L1-jumping C2B pullups

6 rounds for time

Strength – Weighted Pullups – 3-3-3-3-3-3-3 (2 Min per set)

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

Warm Up - 2 set: 1:00 alternating Samson lunges - :30 knee push-ups - :30 bent-over rows (empty bar) - 1:00 up-down + jump and reaches - :30 scap pull-ups - :30 dumbbell shoulder presses - 2 sets: :30 row - :30 push-ups – Rest 1:00 between sets -

WOD


:30 row L2-same L1-same


:30 push-ups L2-worm up L1-knee pushups


- Rest 2:00 - 


6 Rounds

– Score is total calories and push-up reps -

Strength – Deadlift – 10-10-10-10-10 (3 min per set)


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

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 - 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 –

5 sets

WOD – 15 Min CAP

800-meter run L2-600m L1-400m


36 dumbbell front rack lunges L3-50/35# L2-40/25# L1-30/15#


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


24 dumbbell front rack lunges


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


12 dumbbell front rack lunges


200-meter run L2-same L1-100m
– Use two dumbbells –

For Time (15 Min CAP)

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

Warm Up - :30 bike, row, or ski - :30 alternating single-leg toe touches - :30 inchworms - :30 air squats - :30 bike, row, or ski - :30 pike push-ups (floor) - :30 up-downs - :30 ring rows - :30 bike, row, or ski - :30 burpees - :30 double-dumbbell swings (eye level) - 1 rope climbs - 2 sets: :30 bike, row, or ski - 3 devils presses - 1 legless rope climbs –

WOD I

12 Min EMOM


Odd min | 2 legless rope climbs L2-2 rope climbs L1-4 hand over hand


Even min | Max-reps devils presses L3-35/20# L2-30/15# L1-25/10#

Total Reps on devil presses

WOD II

14 Min EMOM


Minute 1 | :30 calorie bike/row


Minute 2 | :30 GHD sit-ups L2-med ball abmat sit ups L1-straight leg abmat sit ups

Total Calories + Sit ups

WOD III


:30 max-reps strict handstand push-ups
1:00 rest

5 sets for total hspu

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

Warm Up - 3 sets: :40 run, bike, row, or ski (easy) - :20 run, bike, row, or ski (moderate-to-hard) - 2 sets: 10 dumbbell single-leg Romanian deadlifts/leg - 5 inchworm + push-ups - :30 alternating dead bugs - 5 burpees - 4 sets: :20 double-unders - 5 burpees - 5 deadlifts – Build-in load up to workout weight. – Rest :30-1:00 between sets

WOD

1 Min AMRAP


21 double-unders L2-15 DUs / attempts L1-21 singles


7 burpees
Max-rep deadlifts L3-315/225# L2-225/185# L1-135/95#


– Rest 2:00 between rounds –

7 Rounds Total Deadlift reps

WOD II


100-meter dumbbell farmers carry (You pick the weight)


1:00 Overhead plate hold L3-45/35# L2-35/25# L1-25/15#

-Rest 1 Min-
– Use two dumbbells for the farmers carry –

4 Rounds for Load and Total Time

Post WOD - 1:00 foam roll glutes/side - 1:00 seated pike stretch