Warm Up - 200-meter jog - AMRAP 4:  5 Kang squats - 10 alternating hamstring scoop stretches - 5 up-downs - 10 alternating Cossack squats – Rower:  15 pulls (easy pace) - 15 pulls  (18-20 strokes-per-minute pace) - 10 good mornings + jump - 15 pulls on the rower (22-24 strokes-per-minute pace) - 10 air squats - 15 pulls on the rower (22-24 strokes-per-minute pace) - 10 air squats  15 pulls on the rower (22-24 strokes-per-minute pace) - 10 air squats - 15 pulls on the rower (26-30+ strokes-per-minute pace) - 10 jumping air squats –

WOD
800-m run L2-600m L1-400m
1,000-m row L2-800m L1-500m

3 rounds for time

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

Warm Up – 2 sets:  :20 jumping jacks - :20 mountain climbers - :20 wide-stance air squats - 1 set:  5 elbow-to-instep/leg - 10 alternating scorpion stretches - 10 lying hip crossovers
10 alternating Samson stretches - Every :30 for 10 sets:  1 wall-facing squat – Hold the bottom for :05 before standing – Wall Ball Shots:  3 med ball squats – 5 wall ball shots (pause at bottom) – 5 wall ball shots – 7 wall ball shots –

WOD – “Karen”
150 wall-ball shots L3-20/14# L2-125 @ 16/12# L1-75 @ 14/10#
For time

Strength – Front Squat – 1-1-1-1-1-1-1 (3 Min per set)

Post WOD - 1:00 couch stretch/leg

Warm Up - 50 mountain climbers - 10 Kang squats (unloaded) - 10 Cossack squats - 10 scorpions - 10 push-ups - 50 mountain climbers - 10 Samson stretches - 10 wall-facing squats - 10 up-downs - :30 jump rope - 2 sets:  1:00 bike, row, or ski - :30 jump rope - 2 sets:  5 burpees - :30 jump rope – Rest 1:00 between sets -

WOD
50 burpees L2-40 reps L1-25 reps
200 double-unders L2-80 reps L1-200 singles
50 burpees L2-40 reps L1-25 reps

For Time

Strength – Weighted Pull ups – 3-3-3-3-3-3-3 (2 min per set)

Post WOD - 1:00 lacrosse ball foot roll/foot

Warm Up - 1 set:  20 sec zig zag jumps - 10 alternating Spiderman stretches - 10 push-ups to down dog - 100-meter jog - 5 single-arm ring rows/arm – 20 sec criss cross jump - 5 ring rows - 10 air squats - 100-meter jog - 5 jumping pull-ups - 10 kettlebell deadlifts (workout weight) - 10 good mornings - 5 pull-ups - 10 Russian kettlebell swings (workout weight) - 200-meter run - 5 pull-ups - 5 kettlebell swings - 5 pull-ups - 5 kettlebell swings

WOD – “Helen”

400m Run L2-300m L1-200m

21 kettlebell swings 55/35# L2-45/25# L1-35/15#

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

3 Rounds for Time

WOD II – row / bike / ski
1:40 on / :20 off

3 rounds

-Rest 2:00-
-Then-
1:40 on / :20 off

2 rounds
Total Time

Post WOD - 1:00 foam roll lat/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 – Snatch:  10 snatch deadlifts (empty barbell) – 8 snatch deadlift and shrugs - 6 muscle snatches – 5 overhead squats – 5 hang squat snatches – 5 squat snatches –

Strength – Snatch – 3-2-2-2-1-1-1

Partner WOD – “Triple Isabel”

90 Snatches L3-135/95# L2-95/65# L1-55/35#

*share the work – only one works at a time

*use two bars if needed for different weight

For Time (15 Min CAP)

Post WOD – 2 Min accumulated bar/ring hang

Warm Up - 1 set: Partner 1 | 1:00 row - Partner 2 | Alternating Spiderman stretch
– Switch after partner 1 finishes the row.

MED-BALL TOSS WARM-UP | 10:00 - 1 set: :30 back-to-back twist passes/direction - :45 granny tosses - :45 chest passes - :30 side tosses, right - :30 side tosses, left - :45 roll passes - :45 overhead throws - :45 squat throws

Partner Row Warm Up - 3 sets per partner: :10 row, moderate - :10 row, fast - :10 row, sprint
– Partners take turns working through sets.
– One partner rests while the other works.

Partner WOD - 20 Min AMRAP:
Row for calories
– Switch as needed.

For Total Calories

Post WOD - 2 sets: 1:00 standing pike stretch - 1:00 saddle stretch

Warm Up - 2 sets  :20 jumping jacks - :10 rest - :20 inchworm + push-ups - :10 rest - :20 air squats - :10 rest - :20 scap pull-ups - :10 rest - 2 box step-ups – Movement Prep:  3 box jumps (step down) - 5 jumping pull-ups - 3 Russian kettlebell swings - 3 kettlebell swings - 4 walking-lunge steps - 3 hanging leg raises - 3 knees-to-elbows - 3 shoulder presses - 3 push presses - 3 GHD hip extensions - 5 wall-ball shots - 3 burpees - 5 double-unders –

WOD
50 box jumps L3-24/20” L2-40@20/16” L1-30 box step ups 16/12”
50 jumping pull-ups L2-40 reps L1-30 ring rows
50 KB swings L3-35/25# L2-40 @ 25/15# L1-20/15#
50 walking-lunge steps L2-40 reps L1-30 reps
50 knees-to-elbows L2-40 @ KAHAP L1-30 lying T2B
50 push presses L3-45/35# L2- 40 @ 35/25# L1-30 @ 25/15#
50 GHD hip extensions L2-40 good mornings L1-30 superman
50 wall-ball shots L3-20/14# L2-40 @ 16/12# L1-30 @ 14/10#
50 burpees L2-40 reps L1-30 reps
50 double-unders L2-40 DUs L1-50 singles
For Time

Post WOD - 1:00 sit and reach (right leg) - 1:00 sit and reach (left leg) - 1:00 sit and reach (straddle)

Warm Up - 3 sets:  :30 slow PVC pass-throughs - :30 jumping jacks - :30 jumping squats – OHS:  3 back rack push jerks – 3 (3 inch) OHS – 3 (6 inch) OHS – 5 OHS – 5 OHS -
Strength – Overhead Squat – 5-5-5-5-5-5-5 (3 Min per set)

WOD

200m double kettlebell front rack carry (you pick the weight)

For Time

Post WOD - 1:00 foam roll T-spine - 1:00 foam roll glute-med/side

Warm Up - EMOM 8:
Min. 1 | 1:00 bike, row, ski, or run
Min. 2 | 5 left-arm dumbbell windmills + 5 presses
Min. 3 | 5 right-arm dumbbell windmills + 5 presses
Min. 4 | 10 PVC pass-throughs + 10 PVC front squats

30 jumping jacks - 5 kip swings - 5 kip swings + press down - 5 pull-ups - 5 front squats (empty barbell) - 5 push presses - 5 thrusters - 1 set: - 1:00 bike, row, ski, or run (moderate to fast pace) - 10 pull-ups - 10 thrusters (workout weight)

WOD – “Fran”

21-15-9 L2-same L1-15-12-6

Thrusters 95/65# L2-65/45# L1-45/25#

Pull ups L2-Jumping pull ups L1-Ring rows

For Time

WOD II

200m Run L2-same L1-100m

– Rest 1 Min

5 sets for Total time

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

Warm Up - 5 inchworm + push-ups - 5 over/under-the-fence/direction - 100-meter jog - 5 push-ups from the knees - 5 elbow-to-instep/leg - 100-meter run (faster) - 5 push-ups - :20 Samson stretch/leg -  400m run – Hang power cleans:  5 dip + stand - 5 dip-drive + shrugs – 5 dip-drive + high pulls – 5 hang muscle cleans – 5 hang power cleans – Build up:  Hang power cleans:  5-5-5 – Mini round:  100-meter run - 10 push-ups - 7 hang power cleans - 100-meter run –

WOD
21 push-ups L2-15 pushups L1-12 knee pushups
12 hang power cleans L3-135/95# L2-95/65# L1-45/35#
800-m run L2-600m L1-400m

3 Rounds for Time
Strength – Hang Power Clean – 3-3-3-3-3 (2 min per set)

Skills – 10 v-ups – 3 forward or log rolls (each way) – 3 sets (Rest 1 min between sets)

Post WOD – 1:30 couch stretch/side

Warm Up - 50 mountain climbers - 10 Kang squats (unloaded) - 10 Cossack squats - 10 scorpions - 10 leg swings/leg - 50 mountain climbers - 10 Samson stretches - 10 reps plate squat therapy - 10 burpees - 10 deadlifts (empty barbell) - 1:00 jump rope - 5 sets:  3 deadlifts (building) - :20 jump rope

WOD I
30 double-unders L2-15 double unders L1-30 singles
3 deadlifts L3-315/205# L2-225/155# L1-95/65#

10 rounds for time

WOD II

2 sets on a bike:
500-meter easy-to-moderate pace
500-meter sprint pace
1000-meter standing bike
Rest 3:00

Total Time

Post WOD - 1:00 pigeon/side - 1:00 standing calf stretch/side

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