Warm Up - 2 sets: :30 single-unders - 10 snatch high pulls - 10 muscle snatches - 10 snatch-grip push jerks - 10 snatch-grip overhead lunges - 10 alternating Spiderman stretches – Use either a PVC - 5 hang power snatches (empty barbell) - 5 partial overhead squats - 10 hang power snatches (empty barbell) - 1 set: 5 power snatches (light) - 4 power snatches (moderate) - 3 power snatches (workout weight) –

Strength - 6 sets for load:


1 snatch pull


1 hang power snatch


1 hang squat snatch


– All hang reps start from above the knees.

WOD


21-15-9


Double-dumbbell devils presses L3-50/35# L2-40/25# L1-30/15#
– Perform a 100-ft farmers carry after each set.


– Use two dumbbells

For Time

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

Warm Up - 1 set: 1:30 row (easy) - 10 scap pull-ups - 10 shoulder presses (empty barbell) - :45 row (easy) - :45 row (moderate) - 20 piked shoulder taps - 10 push-ups - :30 row (easy) - 1:00 row (hard) - 10 deadlift (empty barbell) - 10 push presses - 3 wall walks - 10 piked push-ups - 2 sets: 7 deadlifts (building) - 7 push presses - 3 strict handstand push-ups –

WOD – 12 Min AMRAP


15 deadlifts L3-135/95# L2-95/65# L1-65/45#


10 push presses L3-135/95# L2-95/65# L1-65/45#


5 strict handstand push-ups L2-3 strict HSPU L1-5 pike/knees on box pushups

Rounds + Reps

Strength – Back rack lunge steps – 10-8-8-6-6 (3 min per set)

Post WOD - 1:00 lacrosse-ball tricep mash/side - 1:00 lacrosse-ball front delt mash/side

Warm Up - 10 jumping jacks - 10 alternating step-ups - 10 scap pull-ups - 10 counterbalance squats with a plate - 10 alternating hamstring kick-ups - 10 push-ups, from the knees as needed - 10 box jumps, step down from the box - 10 kip swings – 5 kipping knee raises – 5 kipping knees to chest – 5 toes to bar – 2 sets: 3 burpee box jumps – 3 goblet squats -

Partner WOD

Run 1,200 m (both partners run distance) L2-1000m L1-800m

then…

Alternate complete rounds:


8 toes-to-bars L2-knees to 90 L1-lying toes to bar


8 burpee box jumps L3-24/20” L2-20/16” L1-16/12”

16 rounds

then…


47 goblet squats L3-70/55# L2-55/35# L1-35/25#

For total time

Post WOD - 1:00 seated pike stretch - 1:00 seated straddle stretch - 1:00 cobra stretch

Warm Up - :30 PVC pass throughs -:30 PVC alternating back rack lunges - :30 push-ups (from knees as needed) - :30 air squats - :30 burpees - :30 PVC good mornings - :30 PVC front squats - :30 PVC pass throughs – Empty bar: 5 deadlifts – 5 deadlift + shrugs – 5 muscle cleans – 5 front squats – 5 hang squat cleans – 5 squat cleans – Push jerk: 5 jump and land (hands at shoulders) – 5 jump, punch and land (arms extended overhead) – 5 push jerks with PVC – Loading up: 4 sets: 3 cleans - 2 front squats - 1 jerk – 1:30 per set

Strength – 3 cleans (power or squat) – 2 front squats – 1 push jerk (power or split) – 5 sets (3 min per set)

WOD

1 Min max calorie bike/row

-Rest 1 Min-

7 Rounds for total calories

Post WOD - 1:00 couch stretch/leg - 1:00 child’s pose stretch

Warm Up - 3:00 row, bike, or ski - 10 med-ball front squats - 10 alternating reverse lunges - 10 scap pull-ups - 10 med-ball push presses - 10 jumping squats - 10 kip swings - 10 wall-ball shots - 10 up-downs - 5 pull-ups - 5 weighted pull-ups - 20 mountain climbers - 8 wall-ball shots - 4 chest-to-bar pull-ups -

WOD I – 7 Min clock:


10 weighted pull-ups L3-20/14# L2-10 strict pull ups L1-10 banded strict pull ups


20 chest-to-bar pull-ups L2-15 kipping pull ups L1-15 jumping chest to bar pull ups


30 kipping pull-ups L2-20 kipping pull ups L1-20 jumping pull ups


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

For total reps

WOD II

3 rounds


200-meter Row – Rest :30 between rounds.

2 rounds


400-meter Row – Rest 1:00 between rounds.

1 round

600-meter Row

Total Time


Post WOD - 1:30 foam roll lats/side

Warm Up - 200-meter jog - 10 slow calf raises - :20 single-unders - :20 Samson stretch/leg - :20 single-unders - :20 Cossack squat stretch/leg – Running prep: 200-meter run, slow - :30 alternating hamstring scoops - 2 sets: :30 running position drill per leg - :30 lean and pull drill - :30 running falling drill - 100-meter run - 1 set: 400-meter run, workout pace – Jump rope: :20 jump in place (no rope) – :20 single unders - :20 high jump singles - :20 single + single + double under –

WOD I


800-m run L2-same L1-600m


75 double-unders L2-25 double unders L1-100 singles

4 Rounds for Time

WOD II


1:00 V-ups


1:00 tuck-ups


1:00 hollow rocks


– No rest between movements.

Total Reps

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

Warm Up - :30 single-unders - 20 alternating plank shoulder taps - 5 single-arm shoulder presses/arm - :30 single-single-double - :20 side plank hold/side - 5 dumbbell shoulder presses – Hold the top of each rep for :03. - :30 double-unders - :20 hollow hold - 10 dumbbell shoulder presses – Cycle reps quickly – Push press: 3 dip holds – 3 dip drives – 3 push presses – 10 push presses - 5 dumbbell push presses – Use workout weight – Farmers carry: 50m farmers carry (each partner carries 50m) – Mini round: 40 double-unders
18 sit-ups - 40 double-unders - 18 dumbbell push presses - 40 double-unders - 100-meter farmers carry – Split the work with one partner working at a time.

Partner WOD


160 double-unders L2-100 DUs L1-100 singles


160 AbMat sit-ups L2-100 reps L1-80 reps


160 double-unders L2-100 DUs L1-100 singles


160 DB push presses L3-50/35# L2-40/25# L1-30/15#


160 double-unders L2-100 DUs L1-100 singles


400-m DB farmers carry L3-50/35# L2-400m @ 40/25# L1-200m @ 30/15#


– Split the work as desired.


– Use two dumbbells.

For Time

Post WOD - 1:00 foam roll calves - 1:00 cobra stretch

Warm Up - 3 sets: :40 run, bike, row, SkiErg (easy) - :20 run, bike, row, SkiErg (moderate-to-hard) - 2 sets: 10 dumbbell single-leg Romanian deadlifts/leg - 5 inchworm + push-ups - 10 wall ball front squats - :30 alternating dead bugs - 10 wall ball push presses - 4 sets: 5 deadlifts - 5 wall-ball shots (11/10ft) –

WOD

Every 2 Min


5 deadlifts L3-275/185# L2-185/125# L1-95/65# (you choose weight that allows you to go unbroken on deadlift throughout)


10 wall-ball shots L3-20/14# to 11/10ft L2-16/12# to 11/10ft L1-14/10# to 10/9ft

-Rest with time remaining-

8 rounds

Strength – Close Grip Bench – 10-10-10-10-10 (3 min per set)


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

Warm Up - 3:00 row, bike, or jog - :30 mountain climbers - 10 leg swings/leg (across the body) - 10 leg swings/leg (front to back) - :30 up-downs - 10 box step-ups (24 in) - :30 burpees - 10 box jumps (24 in) - 3 sets: 5 box jump-overs - 100-meter run – Start with the box at 30 inches and then decrease the height on each set.

WOD I


15 box jumps L3-30/24” L2-24/20” L1-20/18”


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


20 box jumps L3-24/20” L2-20/18” L1-18/16”


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


25 box jumps L3-20/18” L2-18/16” L1-16/12”


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

For Time

WOD II


15-12-9-6-3 L2-13-10-7-4-3 L1-10-8-6-4-2


Calorie row


Lateral burpees over the rowing machine

For Time

Post WOD - 1:00 foam roll calf/leg - 1:00 lacrosse ball roll/foot

Warm Up – 4 Min AMRAP :30 single-unders - :20 handstand hold - 10 scap pull-ups – Push Jerk progression: 5 jump and lands (hands at side) – 5 jump and lands (hands at shoulders), 5 jump, punch and lands – 5 PVC push jerks – 5 EB push jerks – 5 push jerks (add weight) – 5 push jerks (add weight) – Split jerks: split stance hold (20 sec) – 5 PVC presses in split stance – 5 split jerks (PVC) – 5 EB split jerks – Build jerks: 3 sets: 3 push jerks + split jerk – Take the bar from the rack –

Strength – 3 Push Jerks + 1 Split Jerk – 7 sets (3 min each set)

Skill - 3 sets: 1:00 freestanding handstand practice – Rest 1:00 between sets.


Post WOD - Accumulate: 1:00 banded shoulder stretch/arm or 2 min bar hang

Warm Up - :10 jumping jacks, slow - :10 jumping jacks, moderate - :10 jumping jacks, fast - :30 alternating back-step lunges - :30 ring rows - 30 mountain climbers - 10 air squats - 10 deadlift shrugs (empty barbell) - 30 mountain climbers - 10 air squats - 10 muscle cleans (empty barbell) - 10 jumping pull-ups - 5 small kip swings + 5 big kips - 10 hang power cleans (empty barbell) - 5 strict pull-ups - 5 push-ups - 2 sets: 5 power cleans - :30 bike - 3 strict pull-ups - 6 push-ups - 9 air squats

WOD – 18 Min EMOM


Min 1 | 5 power cleans L3-155/105# L2-115/75# L1-65/45#


Min 2 | 12/9 cals Bike L2- 10/8 L1-8/6


Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats L2-5 pull ups + 10 worm ups + 15 air squats L1-5 ring rows+10 knee pushups+10 squats

*If you can’t keep up, this becomes an AMRAP

WOD II – 8 Min AMRAP
15 GHD sit-ups L2-med ball sit ups L1-sit ups
:30 plank hold (forearms)

Post WOD – 2 min of reach, roll and lift.

NO OPEN GYM - HOSTING THE APPLETOWN THROWDOWN VIII -

COME CHECK IT OUT! FIRST WORKOUT BEGINS AROUND 9AM AND THE AWARDS CEREMONY SHOULD BE AROUND 1PM.

Warm Up - 2 sets: 30 jumping jacks - 10 alternating Spiderman stretches - 10 push-ups to down dog - 1:00 row, bike, or ski – 1 set: 10 sumo deadlifts (empty barbell) - 10 alternating plank reach-throughs - 10 sumo deadlift + shrug (empty barbell) - 10 up-downs - :20 plank hold - 10 sumo deadlift high pulls (empty barbell) - 10 burpees - :20 plank hold - 5 sumo deadlift high pulls (working weight) - 10 lateral burpees over the barbell - :20 plank hold –

WOD


30 sumo deadlift high pulls L3-75/55 L2-55/35# L1-35/15#


1:00 plank hold


30 lateral burpees over the barbell


1:00 plank hold


30 sumo deadlift high pulls L3-75/55 L2-55/35# L1-35/15#


1:00 plank hold


30 lateral burpees over the barbel

l
– Plank hold time is accumulated.

For Time

WOD II


:30 bike


:30 rest


– Hold 300/400+ watts.

6 rounds for calories

– Rest 2:00 -


:20 bike


:40 rest


– Hold 350/450+ watts.

6 rounds for calories

Total Calories

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

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 – Handstand pushup: 5 pushups to down dog – 10 shoulder taps (pike) – 5 pike pushups – 20 sec handstand hold (wall) – 5 handstand negatives – 1 Min handstand pushup practice – Hang squat cleans: 5 hang DL and shrug (from mid thigh) – 5 hang muscle cleans – 5 front squats – 5 hang squat cleans – 6 Min EMOM: 2 hang squat cleans (work to over workout weight) – Mini round: 5 handstand pushups 5 hang squat cleans (use workout variations) - 


WOD


21-15-9


Handstand push-ups L2-Pike pushups L1-DBL DB shoulder press 15/10#


Hang squat cleans L3-115/75# L2-95/65# L1-45/35#

For time

Strength – Push Jerk – 3-3-3-2-2

Post WOD - 1:00 couch stretch/leg

Warm Up - AMRAP 6: Junkyard Dog: Partner A: 8 jumps around partner - Partner B: 8 jumps around partner - Partner A: 8 jump over and crawl under partner - Partner B: 8 jump over and crawl under partner - 1 set: - 30 jumping jacks - 10 alternating lunges - 30 mountain climbers - 10 box step-overs - 100-meter jog - 10 dumbbell box step-overs - Mini Round - 1 set: 200-meter run - 5 dumbbell box step-overs – Use 2 dumbbells at workout load.

WOD


200-m run L2-same L1-100

m
10 DB box step-overs L3-35/20# 24/20” L2-20/15# 20/16” L1-10 alt walking lunges


7 Rounds for time (15 Min CAP)

Strength - 25 strict pull-ups (add weight if able)

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

Warm Up - 3:00 run, row, bike, or ski - 2 sets: :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats – Snatch or Clean - 10 deadlifts - 10 deadlifts to mid-thigh - 8 deadlift and shrugs - 6 muscle snatch/cleans - 5 overhead/front squats - 5 hang squat snatch/cleans - 5 squat snatch/clean –

Strength – Clean or Snatch –

3-3-3 at 70-80% -

2-2-2 at 80-90% -

1-1-1 at 90%+

WOD

27-21-15

Knees-to-elbows L2-Knees to 90 L1-Lying toes to bar

HOD push-ups L2- HOD worm up L1-HODknee pushups

Russian kettlebell swings L3-70/55# L2-55/35# L1-35/15#

For Time (12 Min CAP)

Post WOD- 1:00 doorway pec stretch/side

Warm Up - 2 sets: :45 row - 6 Samson stretch lunges - 10 step-ups - 5 med-ball squats - 5 wall-ball shots – Box jumps: 3 box jumps (slow) – 3 box jumps (moderate) – 3 box jumps (fast) – Deadlift: 30 sec setup hold - 3 sets: 150-meter row - 3 box jumps - 5 deadlifts – Rest 1:00 between sets – Build to workout load –

WOD


440-m row L2-same L1-same


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


10 deadlifts L3-275/185# L2-135/95# L1-75/55#


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


5 Rounds for time – 25:00 time cap -

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

Warm Up - 10 plate ground-to-overheads - 10 plate counterbalance squats - 10 ring rows - 100-meter run - 10 plate ground-to-overheads - 10 plate counterbalance squats - 10 ring rows - 200-meter run – Pull ups: 5 kip swings – 3 kip swings + 3 big kips – 3 strict pull ups – 3 kipping pull ups with a hold – 5 kipping pull ups – Thrusters: 5 front squats – 5 push presses – 5 thrusters – Add weight: 5 thrusters – Rest 1:00 between sets. – Build in load.

WOD


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


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


21 thrusters L3-95/65# L2-65/45# L1-45/35#


800-m run L2-600m L1-300m


21 thrusters L3-95/65# L2-65/45# L1-45/35#


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


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


For Time – 25:00 CAP

Post WOD - :30 kneeling quad stretch/side - :30 standing calf stretch/side

Warm Up - 1 set: 2:00 row or ski 1 set: 10 alternating Spiderman stretches - 5 wall therapy squats - 10 PVC pass-throughs - 5 wall therapy squats - 10 PVC behind the neck snatch grip presses - 5 wall therapy squats - 10 PVC around-the-worlds - 2 sets: 5 snatch deadlifts to mid-thigh - 5 snatch pulls - 5 muscle snatches - 5 overhead squats - 5 hang snatches - 5 snatches – empty barbell or training bar. - 2 sets: 7 snatches – Build in load.

WOD

Randy


75 power snatches L3-75/55# L2-65/45# L1-55/35#


For Time (10 Min CAP)

Strength - Back rack lunge - 6-6-6-6-6+

Post WOD - 1:00 foam roll lat/side

Warm Up – 200m run - AMRAP 6: :20 jumping jacks - 10 sumo stance good mornings - 10 alternating scorpion stretches - 10 air squats – Rower: 15 pulls (easy pace) –Rest 30 sec – 15 pulls (moderate pace) – Rest 30 sec – 15 pulls (max effort) – 1 Min rest – 15 pulls (you choose pace) –

WOD


1,000/800m row – Rest 4:00 – L2-800/600m L1-600/500m


750/600m row – Rest 3:00 – L2-600/400m L1-500/300m


500/400m row – Rest 2:00 – L2-400/300m L1-400/200m


250/200m row L2-same L1-250/150m

For Time

Post WOD - 3 sets: :30 standing straddle stretch - :30 alternating scorpion stretch