Warm Up - 2:00 bike, row, or ski - 10 box step-ups - 10 hand-elevated push-ups on a box - 10 kettlebell sumo deadlifts - 10 tuck jumps - 5 single-arm kettlebell presses, right - 5 single-arm kettlebell presses, left - 10 Russian kettlebell swings - 10 box jumps - 5 single-arm kettlebell push presses, right - 5 single-arm kettlebell push presses, left - 10 kettlebell swings – Power Cleans / Push Presses:  3 clean deadlifts – 3 hang power cleans – 3 power cleans – 3 dip and holds – 3 dip and drives (slow) – 3 dip and drives (fast) – 3 push presses – Build Push Press:  9 min EMOM:  1 push press – Build in load – Take the bar from the floor – Workout prep:  2 sets:  5 push presses - 5 kettlebell swings - 5 box jumps – Rest :30 between sets –

WOD – 20 min AMRAP
10 push presses L3-115/75# L2-95/65# L1-45/35#
10 kettlebell swings L3-55/35# L2-45/25# L135/15#
10 box jumps L3-24/20” L2-20/16” L1-16/12”

Rounds + reps
Post WOD - 1:00 upper back lacrosse ball/side - 1:00 lacrosse ball on calf/side

Warm Up - 3 sets:  6 push-ups - 8 alternating Cossack squats - 10 dumbbell goblet squats – Increase dumbbell load for the goblet squats each set – Front Squat:  empty bar - 5 three position pause front squats – 8 front squats – 8 front squats – Build up:  5-4-3

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

WOD

1 min max calories Bike / Row

1 min Rest

5 sets for Max Calories

Post WOD - 1:00 frog stretch - 1:00 seated straddle stretch

Warm Up - 2 set:  1:30 row (easy) - 10 push-ups to down dog - 10 alternating dumbbell shoulder presses - 2 set:  :45 row (easy) - :45 row (moderate) - 10 inchworm + push-ups - 1 set: :30 row (easy - 1:00 row (hard) - 3 wall walks -

WOD

10 wall walks L2-5 wall walks L1-10 inchworms
1000m / 800m row L2-same L1- 800m / 600m row
10 wall walks L2-5 wall walks L1-10 inchworms

For Time (12 Min Cap)

Strength – Weighted Pull ups – 3-3-3-3-3-3-3 (2:30 per round)
Post WOD – Accumulate - 2 Min Bar Hang

5:45pm Class ONLY

Warm Up - 2 sets:  :20 jumping jacks - 10 unweighted good mornings - 10 walking lunge steps - 5 push-ups, slow - 5 push-ups, fast – Mini round:  8 squats – 8 pushups – 8 walking lunge steps – 200m run

WOD

6 rounds for time:
24 air squats L2-18 reps L1-14 reps
24 push-ups L2-18 reps L1-14 reps
24 walking lunge steps L2-18 reps L1-14 reps
400-m run L2-300m L1-200m

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

Warm Up

:30 row (easy)
:30 alternating Spiderman stretches
:30 row (easy)
:30 alternating plank reach throughs
:30 row (moderate)
:30 Kang squats
:30 row (fast)
:30 up-downs
2:00 burpees over the rower
– Athletes should alternate every two reps.

5 hang clean pulls - 5 hang muscle cleans - 5 hang power cleans - 5 power cleans

Power Cleans (build up)
3-3

Partner WOD - 21 Min AMRAP

*share the work / one works at a time

30-cal row L2-20 cal row L1-20 cal row
20 burpees over the rower L2-16 reps L1-16 reps (step over)
10 power cleans L3-155/105# L2-135/95# L1-65/45#

Total Rounds + Reps

Warm Up - 2 sets:  200-meter jog - 5 inchworm push-ups - 10 banded pass-throughs - 15 banded pull-aparts - 1 set:  :30 jump rope - 10 kettlebell Romanian deadlifts (light) - :30 jump rope - 10 Russian kettlebell swings (light) - :30 jump rope - 10 Russian kettlebell swings (working weight)

WOD
30 Russian kettlebell swings L3-55/35# L2-45/25# L1-35/15#
150 double-unders L2-75 DUs/Attempts L1-150 singles
30 Russian kettlebell swings
150 double-unders
30 Russian kettlebell swings

For Time

Strength – Back Squat – 10-8-8-6-6

Post WOD - 1:00 foam roll upper back - 1:00 calf wedge stretch/side

Warm Up - 10 alternating Samson stretches - 10 inch worms - 10 alternating Cossack squats - 10 hand-release push-ups - 10 air squats - 20 mountain climbers - 20 high knees - 20 butt kickers - 100-meter run (easy) - 10 med-ball front squat - 100-meter run (moderate) - 10 med-ball push presses - 100-meter run (fast) - 10 wall-ball shots – Handstand progression:  5 pushup down dogs – 10 pike shoulder taps – 5 pike pushups – 20 sec handstand hold (wall) – 5 handstand negatives – 1 min handstand pushup practice – Workout prep:  2 sets:  5 up-downs - 5 handstand push-ups - 5 wall-ball shots - – Rest :30 between sets –

WOD – 15 min AMRAP
200-m run
10 handstand push-ups L2-5 pike handstand pushups L1-10 DB push presses 20/15#
15 wall-ball shots L3-20/14# L2-10 @ 16/12# L1-9 @ 14/10#

ROUNDS + REPS

Post WOD - 20 reach, roll and lift - 1:00 couch stretch/side

Warm Up - 2 sets:  20 jumping jacks - 10 leg swings/leg - 20 walking lunge steps - 100-meter jog - 10 PVC pass throughs - 5 sets:  3 snatches, cleans, or jerks – 2 Min per set – Build in load –

Strength - Snatch or Clean - 5-5 at 50-60% - 4-4-4 at 60-70% - 3-3 at 65-75%

WOD

21-15-9
Hang power snatches L3-115/75# L2-95/65# L1-55/35#
Box jumps L3-24/20” L2-20/16” L1-16/12”

For time

Post WOD - 1:00 foam roll calves-1:00 foam roll quads

Warm Up - 2 rounds:  :30 bike easy pace - :20 bike moderate pace - :10 bike fast pace - :10 rest - 2 rounds:  10 band pull-aparts - 10 plank shoulder taps - 10 air squats - 10 scap pull-ups – Single leg squats:  6 reverse lunges – 6 hook behind heel squats – 6 single leg squats to target – 6 single leg squats – Pull ups:  5 kip swings – 3 kip swings + 3 big kips – 5 kipping pull ups – Mini round:  2 single-leg squats - 4 pull-ups - 6 push-ups - 100-meter bike

WOD
10 single-leg squats L2-single leg squat variation L1-reverse lunges
20 pull-ups L2-10 pull ups L1-15 ring rows
30 push-ups L2-15 pushups L1-10 knee pushups
1000-m bike

4 rounds for time

Post WOD - 1:00 foam roll calves/side - 1:00 foam roll lats/side - 1:00 bent-arm pec stretch/side

Warm Up - 3 sets:  1:00 25-ft shuttle runs - :40 air squats - :20 up-downs – 10 empty bar deadlifts – 10 empty bar shoulder presses – 10 empty bar back squats – Back squat build up:  5-4-3 – Build to first attempt –

Strength

Back squat – 1-1-1-1-1

Shoulder press – 3-2-1-1-1-1-1

Deadlift – 3-2-1-1-1-1-1

Post WOD - 1:00 foam roll glute/side - 1:00 figure-4 stretch/side

Partner WOD
40 burpees
80 AbMat sit-ups
40 burpees
80 AbMat sit-ups
40 burpees
– Every 2:00 starting at :00 complete 10 air squats.

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