Warm Up - :30 row (easy pace) - :30 hollow hold - :30 row (moderate pace) - 10 hanging knee raises - :30 row (fast pace) - 10 knees-to-chest - :30 row (fast pace) - 10 toes-to-bars – 3 deadlifts to mid thigh – 3 deadlift shrugs – 3 power snatches – 3 ¼ OHS – 3 OHS – 3 hang power snatches - 3 sets:  1 snatch + 3 overhead squats –

WOD

30 sec of work / 1:30 of rest at each station
A) :30 max-reps toes-to-bars L2-hanging knee raises L1-lying toes to bar
B) :30 max-reps overhead squats L3-135/95# L2-115/75# L1-55/35#
C) :30 max-cal row 

5 Rounds for max reps + calories

Post WOD - :30 couch stretch/side - :30 hamstring stretch/side

Warm Up - 3 sets:  20 jumping jacks - 10 leg swings/leg - 20 walking lunge steps - 100-meter jog - 10 PVC pass-throughs - 3 sets:  3 Clean & Jerks – Build in load (2 min per round) –

Strength – Clean & Jerk –

3 -3 @ 70-80%
2-2-2 @ 80-90%
1 -1-1 @ 90%+

WOD

21 deadlifts L3-315/225# L2-185/125# L1-105/75#
15 hang power cleans L3-225/155# L2-135/95# L1-75/55#
9 squat clean thrusters L3-135/85# L2-95/65# L1-45/35#

For Time

Post WOD – 1 min pigeon stretch / side – 1 min bar hang

Warm Up - :30 alternating back rack lunges PVC - :30 inchworms - :30 air squats - :30 push-ups - :30 PVC good mornings - :30 alternating plank reach throughs - :30 PVC pass-throughs - :30 burpees – Wall walks:  :30 shoulder taps - :30 pike shoulder taps - :30 partial wall walks - :30 wall walks or inchworms – Workout prep:  50-meter double-kettlebell farmers carry - 1 wall walk – Rest 1:00 between sets – Use workout variations –

WOD I
100-m double-KB farmers carry L3-55/35# L2-45/25# L1-35/15#
3 wall walks L2-2 wall walks L1-3 inchworm + pushups

10 rounds for time

WOD II

25 single arm Russian KB swings / arm

*switch arms any way you choose (25 per arm)

For Time

Post WOD - 1:00 double-forearm stretch - 1:00 doorway pec stretch/side

Warm Up - 10 PVC pass-throughs - 10 torso twists/direction - 10 leg swings/leg - 10 lateral leg swings/leg - 200-meter run - 10 PVC pass-throughs - 10 scap pull-ups - 10 ring rows - 10 scap push-ups - 10 push-ups - 200-meter run – Muscle up progression:  10 kip swings – 3 kip swings + 3 big kips – 5 kipping pull ups – 4 chest to bar pull ups – 1 climbing pull up drill – 2 min bar muscle up practice – Mini round:  200-meter run - 3 pull-ups - 2 chest-to-bar pull-ups - 1 bar muscle-up – Use workout variations

WOD

Every 3 Min
200-m run L2-same L1-100m
7 pull-ups L2-5 reps L1-7 ring rows
5 chest-to-bar pull-ups L2-3 C2B L1-5 jumping pull ups
3 bar muscle-ups L2-1 rep L1-3 jumping C2B pull ups

- Rest with remaining time –

5 Sets / Score is the slowest round

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

Warm Up - 3 sets:  1:00 bike, row, ski, or run - 10 alternating Spiderman stretches - 10 leg swings/leg (across body) - 10 good mornings - 10 air squats - 1 set:  10 back squats - 5 back squats - 3 back squats - 1 back squats - 1 back squats – Your next weight should be your starting weight –

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

WOD – 7 Min AMRAP
5 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
15 double-unders L2-same L1-singles
– After each completed round, add 5 wall-ball shots and 15 double-unders.

Total Reps

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

Warm Up - 2 sets: 15 unweighted good mornings - 10 alternating Spiderman lunges - 15 air squats - :20 burpees – Clean: Empty bar – 3 dip, drive, shrug – 3 dip, drive, high pulls – 3 hang muscle cleans – 5 front squats – 5 hang squat cleans – 5 squat clean – 1 set: 5 unbroken squat cleans - 5 lateral burpees over the bar - 3 squat cleans (unbroken or fast singles) – Use workout variations.

Strength – Hang Squat Cleans – 3-3-3-3-3-3-3 (3 min per set)


WOD

18-15-12-9-6-3 reps
Squat cleans L3-135/95# L2-95/65# L1-45/35#
Lateral burpees over the bar L2-same L1-step overs

For time

Post WOD - :30 foam roll IT band/leg - :30 lacrosse ball roll/foot - :30 elbow-to-instep/side

Warm Up - 2 rounds: 2:00 run, row, or ski - 10 arm swings across - 10 alternating arm swings overhead - 10 torso twists - 10 inchworms - 10 push-ups, from the knees as needed – Jump rope: 20 sec of each progression – 20 sec rest – Jump in place (no rope) – single unders – high jump singles – single + single + high jump single – single + single + double under – double unders – Handstand pushups: pike shoulder taps – handstand hold – handstand shoulder taps – walk to wall drill – handstand walk practice – Mini round: 1 round: - 15 double-unders or single-unders - 15-ft handstand walk or 8 shoulder taps – Use workout variations

WOD

Every 3:00 for 5 rounds

:
50 double-unders L2-25 double-unders L1-50 single unders
Handstand walk (25 ft) L2-20 handstand shoulder taps L1-15 pike shoulder taps


– Rest remainder of each round

.
– Score is slowest round.

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

Warm Up - 200-meter jog - 5 inchworm push-ups - 10 banded pass-throughs - 15 banded pull-a-parts - :30 jumping jacks - 10 kettlebell Romanian deadlifts (light) - :30 high knees - 10 Russian kettlebell swings (light) - 30 mountain climbers - 10 Russian kettlebell swings (working weight) –

WOD


20 Russian kettlebell swings L3-70/55# L2-55/35# L1-45/25#


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

5 rounds for time (15 min cap)

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

Post WOD - 200-meter cooldown walk - 1:00 foam roll t-spine

Warm Up - 3 sets: 200-meter jog - 20 mountain climbers - 20 alternating plank shoulder taps - 20 singles/double unders - 5 push-ups – 3 sets: 5 pause bench presses (pause 3 sec at chest) - 3 sets: 5 bench presses – 2 min per set – Build in load –

Strength – Bench Press – 10-10-10-10-10 (3:00 per set)

WOD

400m run

25 Double unders

4 Rounds for total time

Post WOD - 1:00 doorway pec stretch/side - 1:00 couch stretch/side

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