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 walking lunges - :30 bike, row, or ski - :30 burpees - :30 box step-ups (12 in) – Rest :10 between movements. - 3 sets:  :30 bike, row, or ski - 3 devils presses - 6 dumbbell box step-ups (12 in)

WOD I
30 dumbbell devils presses L3-50/35# L2-40/25# L1-30/15#
50 dumbbell step-ups 12”
– Use 2 dumbbells.

For time (10 Min CAP)

WOD II
5 toes-to-bars L2-K290 L1-Hanging knee raises
4 kipping pull-ups L2-jumping pull ups L1-ring rows
3 bar muscle-ups L2- Jumping bar muscle up L1-Jumping C2B
-Rest 3 Min-

3 Rounds for Total time

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

Warm Up

3 sets:
:30 bike (easy)
:20 bike (moderate)
:10 bike (fast)

2 sets:
10 banded pass-throughs
10 band pull-aparts
10 scap pull-ups
10 scap push-ups
:30 bike (workout pace)
– Rest :20 between movements.

Partner WOD -
15/10-cal bike: P1 bikes
:30 accumulated dead hang hold: P2 hangs while partner P1 bikes
15/10-cal bike: P2 bikes
:30 accumulated handstand hold: P1 handstand holds while P2 bikes
15/10-cal bike: P1 bikes
:30 accumulated ring support hold: P2 ring support while P1 bikes (P2 begins on bike for next round)

4 Rounds for time

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

Warm Up - 2 rounds:  200m jog - 5 plate deadlifts - 5 shoulder presses - 5 plate good morning (at the chest) - 5 plate good morning (on upper back) - :20 Samson stretch/side – Hold variations:  :10 suitcase hold, right - :10 suitcase hold, left - :10 shoulder hold, right - :10 shoulder hold, left - :10 head hold - :10 bear hold – Prioritize a smooth transition between holds – Workout prep:  3 rounds:  50-ft plate carry – 25 ft out and back – Change hold variety with each length –

WOD

On a 30:00 clock, complete as many 
reps as possible of:  100m = 1 rep
Plate carry L3-45/35 L2-35/25 L1-25/15

For Total reps (100m = 1 rep)

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

Warm Up – 400m jog - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set:  10 clean deadlifts - 10 clean deadlifts to mid-thigh - 8 clean deadlift and shrugs - 6 muscle cleans - 4 front squats - 3 hang squat cleans - 3 squat cleans

Stength – Clean – 3-3-3-3 @ 60-70% - 2-2-2 @ 70-80% (3 min per set)

Partner WOD

*Share the work / One works at a time
31 back squats (From the rack) L3-185/125# L2-135/95# L1-65/35#
12 power cleans

3 Rounds for time

Post WOD - 1:00 foam roll quads/side - 1:00 couch stretch/side

Warm Up – 200m run – Then - :30 row / :10 rest – 5 sets – 200m run - Then – Empty Bar – 5 deadlifts – 5 shoulder presses – 5 push presses – 5 push jerks – 5 front squats – 5 back squats – 5 overhead squats – 5 sumo deadlift high pulls – 5 squat cleans – Then – Add load to bar - 3 shoulder presses - 3 overhead squats - 3 sumo deadlift high pulls - 3 push presses - 3 front squats - 3 squat cleans - 3 push jerks - 3 back squats - 3 deadlifts – Add load each set up to workout weight –

WOD – Compare to 9/11/23
2001-m run or row L2-same L1-1000m run or row
11 shoulder presses L3-115/85# L2-95/65# L1-55/35#
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.
Total Time

Post WOD - :30 couch stretch/leg - :30 banded pull aparts - :30 leg swings/leg - :30 standing hamstring stretch/leg

Warm Up - 2 sets:  1:00 row, slow - 5 x [2 shoulder taps + 1 push-up] - 10 hollow rocks - 10 kip swings – 3 Partner Warm up:  3 sets:  Partner 1 | :20 row sprint – Partners 2 and 3 rest - Partner 2 | :20 row sprint – Partners 1 and 3 rest - Partner 3 | :20 row sprint – Partners 1 and 2 rest – Toes to bar:  3 kips + 3 hanging knee raises – 3 kips + 3 knees to armpits – 6 toes to bar – 1 set of max toes to bar (test) –

WOD

6 sets:
On a 1:30 clock:
:45 max-calorie row L2-same L1-same
:15 transition
:30 toes-to-bars L2-knee raisies (AHAP) L1-hanging knee raises
– Rest 3:00 between intervals.

Total cals + reps

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

Warm Up - 1 set:  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 - 10 push-ups to down dog - 20 alternating reverse lunges - :30 mountain climbers - 10 unweighted good mornings - 10 jumping ring dips - 20 overhead walking lunges (empty barbell) - :30 up-downs - 3 sets:  5 overhead squats - 3 strict ring dips

WOD – “HORSE SHOE”

10 Min AMRAP
6 overhead squats L3-155/105# L2-115/75# L1-65/35#
9 strict ring dips L2-9 strict toe assisted ring dips L1-9 jumping ring dips

WOD II – 20 Min EMOM
Odd Min | :30 double-unders
Even Min | Max-distance handstand walk

For Total reps / Total distance

Post WOD - 1:00 banded shoulder stretch/arm

Partner WOD - 25 Min AMRAP

*Share the work / One works at a time

50 bar-facing burpees L2-40 reps L1-30 reps
50 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
800-m run L2-600m run L1-400m Run
20 Hang squat cleans L3-185/125# L2-135/95# L1-65/35#

Rounds + Reps

Warm Up – Stations:  3 sets:  :30 bike (slow) - :30 Samson stretch lunges - :30 sit-up progression - :30 air squats – Rest :15 between movements – Build up:  3 sets:
:30 bike (increasing paces) – Rest 1:30 between sets – Build in pace to 90-95% effort

WOD I

Every 4:00 for 5 sets:
30/24 cal bike L2-24/17 cal bike L1-15/10 cal bike
– Athletes may use any bike.
– Rest with the remaining time.

WOD II

50 GHD sit ups L2-35 med ball sit ups L1-25 abmat situps

For Time

Post WOD - 2 sets:  :30 cobra stretch - :30 Samson stretch/side - :30 foam roll upper back - :30 foam roll quads/side

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.