Warm Up - 1 set: :30 jumping jacks - 10 alternating scorpion stretches - :30 plank hip taps (same side) - :30 mountain climbers - 10 push-ups - :30 active bar hang - :30 burpees - 10 alternating Samson stretches - 10 scap pull-ups - :30 burpees to a plate - 10 walking lunges - :30 active bar hang - 2 sets: 10 walking overhead plate lunges - 10 burpees to a plate - 100-meter weighted run (together) – Rest 1:00 between sets -

Partner WOD

For time with a partner:
100 walking overhead plate lunges L3-45/25# L2-35/15# L1-25/10#
75 burpees to a plate
1:00 accumulated hang from a pull-up bar
1,000-m weighted run together L3-45/25# L2-35/15# L1-25/10#
1:00 accumulated hang from a pull-up bar
75 burpees to a plate
100 walking overhead plate lunges L3-45/25# L2-35/15# L1-25/10#
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
– Run together with one partner carrying one plate at a time.

Post WOD - 2:00 reach, roll, and lift

Warm Up - 3 sets:  :30 up-downs to a target (6 in) - :10 rest - :30 mountain climbers - :10 rest – Power Clean:  20 sec setup hold – 5 deadlifts to mid thigh – 5 deadlift shrugs – 5 muscle cleans – 5 power cleans – Thrusters:  5 full grip front squats – 5 wide stance push presses – 5 thrusters –

Strength – 2 power cleans - 2 thrusters – Increase load each set - 7 sets –

WOD – 7 Min AMRAP

7 Squats

7 HOD Pushups

7 Abmat Sit ups

Rounds + Reps
Post WOD - 200-meter recovery walk - :30 foam roll quads/side

Warm Up - Hip rotations – out and around - Hip rotations – in and out - Heel walks - Toe walks - Outside feet - Inside feet - A skips - B skips - C skips - High knees - Butt kicks – Carioca -  - Skipping (forward/back/height/length) - Shuttle runs - 1 set:  200-meter run, slow - :30 alternating hamstring scoops - 2 sets:  :30 running position drill per leg - :30 running in place drill - :30 partner falling drill - 100-meter run - 2 sets: - 200-meter run – Rest 1:00 between sets –

WOD
600-m run L2-400m L1-300m
Rest 1:00
400-m run L2-300m L1-200m
Rest 1:00
200-m run L2-same L1-100m
Rest 1:00

3 Rounds for Time
– Score = total time -

Post WOD - 1:00 foam roll calves - 1:00 standing pike stretch

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 box step-ups - :30 plank hold - 30 mountain climbers - 10 box jumps - 10 AbMat sit-ups - 5 small kip swings + 5 big kips - 3 strict ring pull-ups - 3 kipping ring pull-ups + 3 chest-to-bar ring pull-ups  2 ring muscle-ups - 2 sets:  2 ring muscle-up - 5 box jumps - 10 AbMat sit-ups – 

WOD I
5 ring muscle-ups L2-5 jumping ring muscle ups L1-5 ring rows / 5 box dips
10 box jumps L3-24/20” L2-20/16” L1-16/12”
20 AbMat sit-ups L2-same L1-15 reps

5 rounds for time

WOD II

Every 2:00
500/400m Bike L2-400/300m Bike L1-300/200m Bike

6 sets – slowest time is your score - 

Post WOD - 1:00 banded shoulder stretch/arm

Warm Up - 2 sets:  1:00 bike, row, or ski - 10 alternating Spiderman stretch -10 leg swings/leg (across body) - 1 set:  20 air squats - 10 hand-release push-ups - 10 V-ups - 1 set: - 20 alternating reverse lunges - 10 wall-ball push presses - 10 up-downs - 10 hanging knee raises - 1 set:  10 wall-ball front squats - 10 burpees - 10 knees-to-armpits - 2 sets:  5 toes-to-bar - 5 burpees - 5 wall-ball shots

WOD

21-15-9
Toes-to-bars L2- Knees AHAP L1-Lying T2B
Burpees
Wall-ball shots L3-20/14# L2-16/12# L1-14/10#

For Time (12 Min CAP)

Strength – Weighted Pull ups – 5-5-5-5-5 (3 Min per set)

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

Warm Up - 2:00 bike, row, or ski - 10 unweighted good mornings - 10 alternating Cossack squats - 10 alternating Samson stretches - 2:00 bike, row, or ski – Deadlift build up:  8-7-6

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

WOD

100m Farmers Carry L3-50/35# L2-40/25# L1-30/15#

25 Abmat situps

3 Rounds for Time

Post WOD - :30 standing hamstring stretch/leg - 1:00 table-top stretch

Warm Up - 3 sets:  1:00 bike, row, ski, or run - 10 alternating Spiderman stretches - 10 leg swings/leg (across body) - 5 push-ups to down dog - 10 air squats - 1 set:  10 back squats (empty barbell or training bar) - :20 ring support (top) - 5 back squats (add 10-45 lb to each side) - :20 ring support (bottom) - 5 back squats (add 10-45 lb to each side) - 10 jumping ring dips - 5 back squats (add 10-45 lb to each side) - :30 ring dips - 5 back squats (add 10-45 lb to each side) – Take weight out of a rack –

WOD I

1 Min each round
5 back squats @ 70% of 1RM
Max-reps ring dips
– Rest 1:00 between rounds.

10 Rounds for Total Ring Dips

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

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 overhead walking lunge steps (empty barbell) - :30 up-downs - 2 set:  200-meter run - 10 overhead squats -

WOD – “Nancy”
400-meter run L2-300m L1-200m
15 overhead squats L3-95/65# L2-65/45# L1-55/35#

5 Rounds for Time

Strength – Snatch – 5-5-3-3-1

Warm Up - 1 set:  :30 jump rope - :30 alternating Samson stretch - :30 ring rows - :30 row (easy pace) - :30 jump rope - :30 jumping pull-ups - :30 push-ups to down dog - :30 reverse lunges - :30 row (moderate pace) - :30 jump rope - :30 kipping pull-ups - :30 shoulder presses (empty barbell) - :30 walking lunges - :30 row (moderate pace) - :30 jump rope - :30 kipping pull-ups - :30 push jerks (empty barbell) - :30 alternating double-dumbbell front rack lunges - :30 row (fast pace) - 2 sets:  :30 jump rope - 5 kipping pull-ups - 5 push jerks - 5 alternating double-dumbbell front rack lunges –

WOD

Every 5:00 for 5 rounds:
50 double-unders L2-35 DUs/Att L1-50 singles
10 kipping pull-ups L2-5 kipping pull ups L1- 10 jumping pull ups
10 push jerks L3-155/105# L2-95/65# L1-45/35#
Alternating double-dumbbell front-rack lunges (50 ft) L3-50/35# L2-35/20# L1-no weight
– Rest with the remaining time in the intervals.
SCORE = SLOWEST ROUND

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

NO OPEN GYM THIS SATURDAY!

We are in Pensacola with Noah for Beach Brawl 2024.

NO 5:45 PM TODAY -

Warm Up - 2 sets:  10 banded pass-throughs - 10 banded pull-aparts - 10 hollow rocks - 2 sets: - 10 good mornings (empty barbell) - :20 hang from the pull-up bar - 10 kip swings - 1 set:  5 deadlifts (empty barbell) - 10 sumo deadlift + shrug - 5 knees-to-chest - 5 deadlifts (empty barbell) - 10 sumo deadlift high pulls - 5 knees-to-elbows - 2 sets:  5 deadlifts - 5 sumo deadlift high pulls –

WOD I
50 deadlifts L3-95/65# L2-65/45# L1-55/35#
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-elbows L2-7 knees as high as possible L1-knees to 90 –

For time:

WOD II
:40 standing bike
:20 seated bike

10 sets for total calories

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

NO 7PM CLASS TONIGHT -

Warm Up - 2 sets:  1:00 on any machine or a jog - 8 inchworm push-ups - 12 dumbbell deadlifts - 16 air squats - 2 sets:   5 shuttle runs - 10 alternating dumbbell snatches - 10 hand-release push-ups - 1:00 on any machine or a jog

WOD I
1:00 shuttle runs
1:00 alternating dumbbell snatches L3-50/35# L2-40/25# L1-30/15#
1:00 hand-release push-ups
1:00 calories on any machine
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft back –

4 Rounds for Total Reps

WOD II – 6 Min AMRAP
3 muscle-ups
3 thrusters L3-155/105# L2-115/85# L1-65/45#

Rounds + Reps

Post WOD - 2:00 reach, roll, and lift

Warm Up - 5 sets:  :35 row - :25 rest - 1 set:  5 elbow-to-instep/leg - 10 jumping air squats - 5 inchworm + push-ups - 10 jumping air squats - :30 easy row - :30 moderate row - :30 hard row –

WOD

3000m Row L2-2000m Row L1-Max meters in 12 min

For Time

Strength – Shoulder Press – 1-1-1-1-1-1-1 (2 min per set)

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

Warm Up - 2 sets:  100-meter run - 10 alternating Cossack squats - 10 ring rows - 5 up-down + jump and reaches – Pull up:  3 kips + 3 big kips – 3 kipping pullups with pause – 3 kipping pull ups – 5 kipping pull ups – Squat Clean:  20 sec setup hold – 5 muscle cleans – 5 front squats – 5 squat cleans – Build up:  1 set:  3 squat cleans/person – Rest :30-1:00 - 5 squat cleans/person – Use workout load –

Partner WOD
30 squat cleans L3-95/65# L2-65/45# L1-45/35#
30 pull-ups L2-Banded L1-Jumping
800-m run L2-600m L1-400m
– Athletes run together and break up the cleans and pull-ups as needed –

3 Rounds for Time

Post WOD - 2 sets:  1:00 foam roll calves - :30 cat-cow - :30 standing pike stretch

Warm Up - 400-meter jog - 50 ft of each:  Walk on toes - Walk on heels - Bunny hop - High knees - Butt kickers - Lateral shuffle/direction - Karaoke/direction - High knee skipping - Walking lunges - Broad jumps - Burpee broad jumps - 1 set:  :30 calf stretch/leg - :30 leg swings/leg - 1 set:  200-meter run - 50-meter double-kettlebell front-rack lunge - 10 burpees to target - 100-meter double-kettlebell carry - 50-meter double-kettlebell front-rack lunge

WOD I – 15 Min AMRAP
50m Double-kettlebell front-rack carry L3-55/35# L2-45/25# L1-35/15#
10 burpees to target (12 in) L2-8 burpees to target (6 in) L1-6 burpees

Rounds + Reps

WOD II
5 box jumps L3-30/24” L2-24/20” L1-20/16”
10 dumbbell lunges L3-50/35# L2-40/25# L1-30/15#

5 Rounds for time

Post WOD - :30 figure-4 stretch/side - :30 seated pike stretch

Warm Up

2 sets:
5 scap pull-ups
10 kip swings
10 air squats
30 jumping jacks

2 sets:
10 front squats (empty barbell)
2-5 strict pull-ups
30 skier jacks

1 set:
5 front squats (95/135 lb)
4 pull-to-stands
200-meter run

1 set:
5 front squats (125/185 lb)
1 rope climb
200-meter run

2 sets:
3 front squats (155/225 lb)
1 rope climb
100-meter run with a plate
– Rest :30 between sets.

Partner WOD: Share the work / One works at a time
5 front squats L3-225/155# L2-155/105# L1-75/55#
5 rope climbs L2-2 rope climbs L1-5 hand over hand
400-meter run with a plate L3-45/25# L2-35/15# L1-25/10#

5 Rounds for time (30:00 CAP)

Post WOD - 1:00 foam roll quadriceps/leg - 1:00 foam roll hamstrings/leg

Warm Up - 3 sets:  :30 row - 15 band pull-aparts - 10 scap pull-ups - 5 strict presses wirth a :03 pause at the top (empty bar) - :30 row - 3 wall walks with a :03 hold at the top - 10 push-ups - 1 set:  :30 row - :30 handstand hold - 10 piked push-ups - :30 hollow hold - 10 jumping ring dips - 2 sets:  :20 row (moderate pace)
5 handstand push-ups - :20 row (moderate pace) - 5 ring dips - :20 row (moderate pace) - 5 push-ups –

WOD I - JT

21-15-9 L2-15-12-9 L1-15-12-9
Handstand push-ups L2-Handstand negatives L1-pike pushups
Ring dips L2-foot assisted ring dips L1-Box dips
Push-ups L2-Worm up L1-Knee pushups

For time

WOD II
2:00 Air bike
– Rest 1:00 between sets -

5 sets for total calories

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

Warm Up - 1 set:  :30 single-unders - 3 inchworms - 10 seated leg raises (easy) - 10 strict hanging knee raises - :30 speed singles - 3 inchworms - 10 seated leg raises (moderate) - 5 strict hanging tuck-ups - :30 high jump singles - 3 inchworms - 10 seated leg raises (hard) - 3 strict toes-to-bars - :30 double unders or 30 reps – 5 Russian KB swings - :30 double unders or 30 reps – 5 American KB swings –

WOD I
12 KB swings L3-55/35# L2-45/25# L1-35/15#
30 double-unders L2-15 DUs / Attempts L1-15 singles
10 Rounds for Time (15 Min CAP)
WOD II

5 Strict toes to bar L2-5 Knees to elbow L1-Knees to 90

5 Burpees L2-same L1-3 Burpees

8 Rounds for time

Post WOD - 1:00 lacrosse ball foot/side - 1:00 standing pike stretch

Warm Up - 3 rounds:  :45 pizza delivery game - Penalty options:  5 reps of each:  Air squats - Good morning + jumps - Up-downs – Rowing progression:  Set 1: Focus on sitting up tall on the rower / 10 pulls on the rower (easy pace) - Set 2: At 15-20 strokes per minute pace, notice your split time. This should be a lower number / 10 pulls on the rower (15-20 strokes per minute pace) - Set 3: At 20-25 strokes per minute pace, notice your split time. With the same effort as the previous set / 10 pulls on the rower (20-25 strokes per minute pace) - Set 4: At 25-30 strokes per minute pace, notice your split time. With the same effort as the previous / 10 pulls on the rower (25-30 strokes per minute pace) - Set 5: Athlete chooses pace / 15 pulls on the rower

WOD
:20 row – Rest :40.
:30 row – Rest :30.
:40 row – Rest :20.
:50 row – Rest :10.
1:00 row – Rest 1:00

5 Rounds for total distance

Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll lats

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 shoulder presses (empty barbell) - 8 push presses - 6 push jerks (power jerks) - 6 split jerks (left leg forward) - 6 split jerks (right leg forward) -rest 1 min- 5 jerks (your choice) – Build up Push jerks – 5-5

Strength – Push Jerk – 5-5-5 @ 50-60% 4-4 @ 60-70%

WOD
400-meter run L2-300m L1-200m
10 squat snatches L3-135/95# L2-95/65# L1-65/35#

4 Rounds for time (15 Min CAP)

Post WOD - 1:00 scorpion stretch/side - 1:00 child’s pose stretch