Warm Up - 3:00 row/bike - :30 mountain climbers - 5 inchworms + 1 push-up/rep - 5 kettlebell windmills/arm - :30 up-downs - 10 single-arm kettlebell swings, right/left - :30 lateral burpees over the kettlebell - 20 kettlebell swings - 3 sets: :20 row - 6 unbroken deadlifts – Build in load – Rest 1:00 between sets.

WOD – 10 Min AMRAP


15-calorie row L2-same L1-10 calorie row


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

Rounds + Reps

Strength – Clean & Jerk – 3-3-3-3-3-3-3 (3 min sets)

*5 strict pull ups/scap pulls between sets

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

Warm Up - :30 alternating back rack lunges PVC - :30 push-ups (from the knees as needed) - 1:00 air squats - 1:00 lateral burpees over the PVC - :30 PVC good mornings - :30 PVC pass throughs – Then- 2 sets: 5 hang power cleans - 5 shoulder presses - 5 front squats - 5 thrusters – rest 1 min - 3 sets: 4 hang power cleans - 4 thrusters - 4 burpees over the barbell – Rest 2 min between sets –

WOD I


9 hang power cleans L3-115/75# L2-95/65# L1-55/35#


12 thrusters


15 burpees over the bar

3 Rounds for time (12 Min Cap)

WOD II

On a 10:00 clock:


1,600m run L2-800m run L1-400m run


Max calories on any machine in the remaining time

For run time and total cals on machine

Post WOD - 1:00 foam roll upper back - 1:00 double-forearm stretch

Warm Up – 1 set: 10 alternating Samson 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 box step-ups (20 in) - 20 alternating reverse lunges - :30 mountain climbers - 100-meter jog - 10 unweighted good mornings - 10 single-dumbbell box step-ups (20 in) - 10 single-dumbbell walking lunges - 100-meter single-dumbbell carry –

WOD – 20 Min AMRAP


50 single-DB box step-ups L3-20/20” 35/20# L2-18/16” 25/15# L1-16/12” 20/10#


50 single-DB walking lunges L3-35/20# L2-25/15# L1-20/10#


100-m single-DB carry


– Carry the dumbbell anyhow –

Total Rounds + Reps

Post WOD - 1:00 foam roll quad/leg - 1:00 foam roll lats/arm

Warm Up - 20 pulls on rower - 5 inchworm push-ups - 10 banded pass throughs - 15 banded pull-aparts - 20 pulls on rower - 10 med-ball good mornings - 10 med-ball deadlifts - 5 burpees over the med ball - :30 plank hold - 20 pulls on rower - 10 med-ball front squats - 10 med-ball strict presses - 5 burpees over the med ball - 10 sit-ups - 20 pulls on rower - 10 wall-ball shots - 10 sit-ups -


WOD I


50 wall-ball shots L3-20/14# L2-35 @ 16/12# L1-30 @ 14/10#


50 sit-ups L2-35 sit ups L1-30 sit ups

2 Rounds for Time

WOD II


100ft Farmers Carry L3-55/35# L2-45/25# L1-35/15#


– Rest 1:00 between rounds –

10 Rounds for Time

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

Warm Up - 1 set: 3:00 run, row, bike, or ski - 2 sets: :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set: 10 deadlifts - 10 deadlifts to mid-thigh - 8 deadlift (add weight) - 6 deadlifts (add weight) - 4 deadlifts (add weight) –

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

WOD


400-meter run – OR - 500-meter row – OR - 1,000-meter C2 bike – OR - 500-meter ski
–

Rest 2:00 between rounds – Switch between movements as you like -

5 rounds for total time

Post WOD - :45 scorpion stretch/side - :30 standing hamstring stretch/leg - :45 table top stretch

“Carolyn”

Warm Up - 200m - Side Lunge - Carioca - Bear Crawl/Inchworm - 10 Pushups - 10 T2B - 10 Squats - 10 Pull ups - Movement Prep – 5 reps of each movement – 2 rounds

WOD (Compare to 8/5/22)


85 Deadlifts L3-95/65# L2-60 @ 95/65# L1-35 @ 65/45#


85 Handstand to Wall L2-60 Reps L1-35 Reps


850m Run L2-600m Run L1-300m Run


85 Kettlebell Swings L3-35/25# L2-60 @ 35/25# L1-35 @ 25/15#


85 Abmat Sit ups L2-60 Reps L1-35 Reps


85 Burpees L2-60 Burpees L1-35 Burpees


For Time

Post WOD – 1 min bar hang – 1 min calf smash/side

Warm Up - 2 sets: 1:00 row - 10 alternating Spiderman stretches - 10 leg swings/leg (across body) - 10 good mornings - 10 air squats - 1 set: 10 back squats (empty barbell or training bar) - 10 kip swings - 5 back squats (add 10-45 lb to each side) - 10 kipping knee raises - 5 back squats (add 10-45 lb to each side) - 10 knees-to-chest - 5 back squats (add 10-45 lb to each side) - 5 toes-to-bar – Your next weight should be your starting weight – Take weight out of a rack.

WOD


20 back squats L3-225/155# L2-155/105# L1-95/65#


40 toes-to-bars L2-30 Knees to 90 L1-Lying T2B


10 back squats


60-calorie row L2-50 cal row L1-40 cal row


5 back squats

For Time (15 Min CAP)

Strength – Back Squat – 3-3-3-3-3 (3 Min per set)

Post WOD - 1:00 standing pike stretch (feet narrow) - 1:00 standing pike stretch (feet wide)

Warm Up – Row/Plank: 35 sec row – 10 sec rest – 25 sec plank – 10 sec rest - 35 sec row – 10 sec rest – 25 sec plank shoulder taps – 10 sec rest – 35 sec row – 10 sec rest – 25 sec pushups from knees – 10 sec rest – 35 sec row – 10 sec rest – 25 sec pushups – 10 sec rest – 35 sec row – Muscle up practice: 5 ring dips – 3 kneeling false grip ring rows – 3 kneeling muscle ups transitions – 3 low ring muscle ups – 5 min ring muscle up practice – Pushup variations: 5 pushups – 5 hand release pushups - 3 pike pushups (floor) – 3 pike pushups (box) – Mini round: 250-meter row - 5 pike push-ups - 5 hand-release push-ups - 5 push-ups – Use workout variations

WOD


500-m row L2-same L1-400m


20 pike push-ups L3-24/20” L2-Floor – L1-15 DB shoulder press 20/15#


500-m row L2-same L1-400m


35 hand-release push-ups L2- 25 hand release pushups L1-20 hand release knee pushups


500-m row L2-same L1-400m
50 push-ups L2-30 pushups L1-25 knee pushups


500-m row L2-same L1-400m

For time


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

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: 10 snatch deadlifts - 10 snatch deadlifts to mid-thigh - 8 snatch deadlift and shrugs - 6 muscle snatches - 4 overhead squats - 3 hang squat snatches - 3 squat snatches –

Strength – Snatch – 5-5 (50-60%) 4-4-4 (60-70%) 3-3 (70-80%)


WOD


10 hang power snatches L3-95/65# L2-65/45# L1-45/25#


2 rope climbs L2-1 rope climb L1-6 hand over hand


200-meter run L2-same L1-100m

3 Rounds for Time

Post WOD - 1:00 lacrosse ball foot mash/side - :30 scorpion stretch/side

Warm Up - On a 5:00 clock: Plank tap relays - touch every KB with each hand (to the left and right) - 3 sets: :20 plank hold - :20 single-dumbbell box step-ups - :20 deadlifts – Rest 1:00 between sets -

Strength – Deadlift – 5-5-5-5-5 (2 min per set)

WOD


1:00 plank hold


1:00 single-DB box step-ups L3-24/20” 50/35# L2-20/16” 35/20# L1-16/12” 20/15#


1:00 deadlifts L3-225/155# L2-155/105# L1-95/65#
– No rest between rounds –

4 Rounds total reps
Post WOD - 1:30 couch stretch/leg

Warm Up - 2 sets: :30 single-unders - :30 plank shoulder taps - 10 ring rows - 10 air squats – Hold the bottom of each air squat for :02 – Handstand walk: 10 pike shoulder taps – 20 sec handstand hold – 10 handstand shoulder taps – 2 min handstand walk practice – DB squats: 5 DB goblet squats – then - 5 DBL DB front squats x 2 – Double unders: 20 sec singles – 20 sec high jump singles – 20 sec single-single-double – 20 sec double unders - Pull ups: 10 scap pulls – then – 3 strict pull ups x 2 – Mini round: 8 double-dumbbell front squats - 20 double-unders - 3 strict pull-ups - 25-ft handstand walk –

WOD – 20 Min AMRAP


15 double-DB front squats L3-50/35# L2-35/20# L1-15/10#


50 double-unders L2-30 DUs/attempts L1-50 singles


12 strict pull-ups L2-8 banded strict L1-12 ring rows


50-ft handstand walk L2-30 handstand shoulder taps L1-30 pike shoulder taps (2 shoulder taps = 1 rep)
–

5 ft of handstand walking = 1 rep.


Rounds + Reps

Post WOD - 1:00 saddle stretch - 1:00 child’s pose stretch

Warm Up - 3 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 - 10 kip swings - 5 tall power cleans - 10 kipping knees-to-chest - 5 power cleans - 10 toes-to-bars - 4 sets: 2 power cleans (2 min per set) –

WOD – 10 Min AMRAP


5 power cleans L3-205/135# L2-155/105# L1-95/65#


10 toes-to-bars L2- 10 toes AHAP L1-Lying T2B

Rounds + Reps

Strength – Deadlift – 1-1-1-1-1-1-1

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

Warm Up – 5 Min AMRAP: 10 alternating Spiderman stretches - 5 strict presses (35/45 lb) - 5 up-downs - 5 push presses (35/45 lb) - 10 alternating plank reach-throughs – Push jerk: 5 jump and land (hands at shoulders) – 5 jump, punch and lands – 5 PVC push jerks – 5 Empty bar push jerks – Loading up: 3 sets 3 shoulder presses - 2 push presses - 1 push jerk –

Strength

Shoulder Press – 3-3-3-3-3

Push Press – 2-2-2-2-2

Push Jerk – 1-1-1-1-1

Record heaviest load for each lift

Post WOD - 2 sets: :30 reach, roll, and lift - 20 banded pull-aparts

Warm Up - 5 sets: 100m jog/run – 100m walk - 1 set: 5 elbow-to-instep/leg - 10 jumping air squats - 5 inchworm + push-ups - 10 jumping air squats - 2 set: :30 easy row - :30 moderate row - :30 hard row - 10 box jump-overs –

WOD


100/75 calorie row L2-75/50 cals L1-50/25 cals


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


1,000-m run L2-800m L1-600m

For Time

WOD II


25 GHD sit-ups


- :30 rest –

3 sets for total time

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

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 alternating plank reach throughs - 10 alternating reverse lunges. - :20 jump rope - 10 clean pulls (35/45 lb) - :20 jump rope - 10 good mornings + vertical jump - 10 push-up to down do - 10 air squats - :20 jump rope - 10 muscle cleans (35/45 lb) - :20 jump rope - 10 burpee broad jumps - 10 push-ups – 10 air squats - :20 jump rope - 10 power cleans (35/45 lb)

WOD – “THE CHIEF”

3 Min AMRAP


3 power cleans L3-135/95# L2-95/65# L1-55/35#


6 push-ups


9 air squats


– Rest 1:00 between rounds –

5 Cycles for total rounds + reps

WOD II


32 double-dumbbell overhead lunges (Pick a weight that you can d

unbroken)

– Rest 2 min –

3 sets for total time

Post WOD - 1:00 double-forearm stretch - 1:00 seated hamstring stretch

Warm Up – With a partner: Partner 1: 200m run while - Partner 2: 200m row then switch – 2 sets: Each partner perform: 5 burpees – 5 box jumps –

Partner WOD


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


50 burpees L2- 40 reps L1-30 reps


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


800m run L2-600m L1-400m


– Partners break up the work as needed, one works at a time - 


3 rounds for time (45:00 time cap)


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

Warm Up - 30 jumping jacks - 5 single-arm dumbbell deadlifts/arm - 10 single-dumbbell goblet squats - 5 single-arm dumbbell shoulder presses/arm - 10 up-downs - 5 single-arm dumbbell cleans/arm - 5 single-arm dumbbell push presses/arm - 10 up-downs - 5 single-arm dumbbell clean and jerks/arm - 10 up-downs – Pull up: 15 sec hollow hang – 3 kip swings – 2 small kips + 1 big kip – 2 kips + 1 pull up – 2 kip swings + 1 pull up + 2 kip swings – 5 kipping pull ups – Butterfly practice: 5 scap circles – 5 scap circles + quarter pull up – 5 scap circles + kick – 5 butterfly pull ups – Prep: 2 sets: 5 pull-ups - 5 single-dumbbell clean and jerks/arm – Rest 1:00 between sets.

WOD


21-15-9


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


DB clean and jerk/right arm L3-50/35 L2-40/25# L1-30/15#


DB clean and jerk/left arm L3-50/35# L2-40/25# L1-30/15#

For time

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

Post WOD - 1:00 banded shoulder stretch/side or accumulate 2:00 in hang

Warm Up - 3 sets: :20 work/:10 rest - Shoulder taps - Jumping jacks - Up-downs - 2 sets: 10 ATY raises - 5 single-arm dumbbell strict presses/arm - 10 front squats (empty barbell) - 1:00 row - 5 sets: :30 row - 3 thrusters – Rest 1:00 between sets –

WOD I – 12 Min AMRAP


10-calorie row


3 thrusters L3-185/125# L2-135/95# L1-65/45#


12-calorie row


3 thrusters


14-calorie row


3 thrusters


– Add 2 calories each round until time expires –

For total reps

WOD II


500m bike (easy-to-moderate pace) / row ½ the distance


500m bike (sprint pace)


1000m bike standing bike


– Rest 3:00 between sets –

2 sets for total time

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

Warm Up - 2 sets: 2:00 bike, row, or ski - 10 alternating Samson stretches - 10 alternating scorpion stretches - 10 inchworms (no push-ups) - 1 set: 200-meter jog - 20 alternating lunges - 10 staggered stance good mornings/leg - 1:00 plank hold - 2 set: 200-meter run - 50-meter farmers carry - 10 sit-ups –

WOD I
10-20-30-40-50 L2-10-20-25-30-35 L1-10-15-20-25-30


AbMat sit-ups


100-200-300-400-500 L2-100-200-300-400-400 L1-100-100-200-200-300
Run (meters)


– Perform a 300ft DB farmers carry L3-50/35# L2-40/25# L1-30/15# after each set of sit-ups.

For total time

WOD II

8 sets:


:30 max hand-release push-ups


– Rest 1:00 between sets. 

Total time

Post WOD - 2 sets: :30 double-forearm stretch - 1:00 seated pike stretch