Warm Up - 200-meter run - 10 Samson lunges - :30 PVC overhead squats (pause in the bottom) - :30 ring support hold - :30 ring rows - :30 kettlebell deadlifts - 200-meter run - 10 alternating Spiderman stretches - :30 PVC overhead squats (pause in the bottom) - :30 strict ring dips - :30 strict pull-ups - :30 handstand push-up negatives - 10 Russian kettlebell swings - 200-meter run - 10 hamstring scoops/leg - :30 PVC overhead squats (pause in the bottom) - :30 strict ring dips - :30 strict chest-to-bar pull-ups - :30 handstand push-ups - 10 kettlebell swings

WOD – “Nate”

20 Min AMRAP
2 ring muscle-ups L2-2 jumping ring muscle ups L1-2 ring rows + 2 bench dips
4 handstand push-ups L2-3 handstand negatives L1-HOD Push ups
8 kettlebell swings L3-70/55# L2-55/35# L1-35/20#

WOD II – 7 Min AMRP
15 GHD sit-ups
:30 plank hold (forearms)

Rounds + Reps

Post WOD - 1:00 banded overhead shoulder stretch/arm

Partner WOD

Warm Up

3 rounds:
:40 row, bike, or ski each partner
– One partner moves through each one of the stretches from the list while the other works.
Stretches:
1) Alternating toy soldiers, slow
2) Alternating Samson stretch
3) Alternating plank reach throughs

1 round:
:20 plank hold from knees (hands or elbows)
:20 plank hold (hands)
:20 plank hold (elbows)
1 round:
:10 passive bar hang
:10 active bar hang
:10 hollow hold
:20 active bar hang
– Practice holding a hollow body position on the final hang.

1 round each:
8 calories
– Non-working partner holds a plank.
1 round each:
8 calories
– Non-working partner hangs from a bar.

20 Min AMRAP
Max-cal on any machine

From :00-5:00 the non-working partner holds a plank

From 5:00-10:00 non-working partner hangs from a bar.

From 10:00-15:00, the non-working partner holds a plank.

From 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.

Post WOD - 1 set: 200-meter recovery walk - 2 sets: :30 lacrosse ball chest mash/side - :30 doorway pec stretch/side

Warm Up - 3:00 run, row, bike, or ski - 3 sets:  :30 wide-grip banded pull-downs - :30 PVC pass-throughs - :30 shoulder-height kettlebell swings – Build in load on the kettlebell swings - 1 set: 10 handstand shoulder taps (stomach-to-wall) - 10 jumping chest-to-bar pull-ups - 10 handstand hip taps (back-to-wall) - 10 pull-ups - 2:00 handstand walk practice - 2 sets:  5 chest-to-bar pull-ups - Handstand walk (15 ft)

WOD
15 chest-to-bar pull-ups L2-10 pull ups L1-10 jumping pullups
Handstand walk (25 ft) L2-20 shoulder taps L1-5 inchworms

5 rounds for time

Strength – Bench Press – 5-5-5-5-5-5

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

Warm Up - 2 sets:  20 jumping jacks - 30 alternating mountain climbers - 10 PVC pass-throughs - 5 elbow-to-instep/leg - 10 calf stretches/leg - 10 counterbalance plate squats – Snatch:  5 DL to mid-thigh – 5 DL + Shrugs – 5 muscle snatches – 5 OHS – 5 hang power snatches – 5 power snatches – 5 squat snatches -

Strength – Snatch – 1-1-1-1-1-1-1 (2:30 per round)

WOD – 15 Min AMRAP
Snatch L3-185/125# L2-135/95# L1-45/35#
– Every 3:00, including 0:00, run L3-400m L2-300m L1-200m

Total snatches

Post WOD - 2 sets:  1:00 foam roll upper back - :30 standing pike stretch

Warm Up - 2 sets:  :30 jump rope - 5 inchworm push-ups - 10 banded pass-throughs - 15 banded pull-aparts - 1 set:  :30 jump rope - 10 med-ball good mornings - 10 med-ball deadlifts - 5 burpees over the med ball - 1 set:  :30 jump rope - 10 med-ball front squats - 10 med-ball strict presses - 5 burpees over the med ball - 1 set:  :30 jump rope - 10 wall-ball shots - 5 burpees over the med ball

WOD I
30 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
90 double-unders L2- 45 DUs / Attempts L1- 90 singles

3 rounds for time (12 Min CAP)

WOD II – Every 3:00 for 3 sets:
30 GHD sit-ups L2-30 med ball sit ups L1-abmat sit ups

Record slowest time

Post WOD - 1:00 double-forearm stretch - 1:00 foam roll quad/leg

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

WOD – 10 Min AMRAP
10/8 calorie row L2-9/7 cals L1-8/6 cals
8 handstand push-ups L2-6 handstand negatives L1-8 DBL DB Push press 25/15#

Rounds + Reps

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

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

Warm Up - AMRAP 5 with a partner:  10 synchronized high knees in place - 5 leg swings/ leg - 10 synchronized walking lunges - 5 cobra stretch to downward dogs - 5 synchronized step-ups (any height) - 1 round:  10 step-ups – Partners step up at the same time.

Partner WOD - “CHAD”
1,000 weighted box step-ups L3-45/35# 20” L2-30/20# 20” L1-unweighted 12”
– Both partners work at the same time (500 reps each)

For Time

Post WOD - 2:00 foam roll quads - 1:00 foam roll calf/side - 1:00 figure-4 glute foam roll/side

Warm Up

3 sets:
10 scorpion stretches (slow)
10 table tops (slow)
:20 sit and reach (middle)
:20 sit and reach (left leg)
:20 sit and reach (right leg)

3 sets:
1:00 row, bike, ski, or shuttle run (easy to moderate pace)
10 good mornings + hop
10 leg swings/leg
10 air squats

2 sets:
10 med-ball squats
:30 row, bike, ski (fast pace)
10 sit-ups

Partner WOD
90 med-ball squats L3-20/16# L2-16/12# L1-60 reps @ 14/10#
80-cal on any machine L2-60 cals L1-50 cals
70 sit-ups L2- 50 reps L1-40 reps
– One partner works while the other rests.

3 rounds for time

Post WOD - 1:00 frog stretch - 1:00 couch stretch/leg

Warm Up - AMRAP 8:  30 jumping jacks - 6 alternating Samson stretch lunges - 10 PVC pass-throughs - 30 mountain climbers - 10 PVC good mornings - 10 up-downs to a target – Snatch:  6 snatch deadlifts to mid thigh – 6 snatch deadlift shrug – 6 muscle snatches – 6 overhead squats – 6 hang squat snatches – 6 snatches – Mini round:  5 ground-to-overheads - 8 bar-facing burpees - 5 ground-to-overheads – Use workout variations –

WOD
8 ground-to-overheads L3-95/65# L2-75/55# L1-45/35#
10 bar-facing burpees L2-same L1-8 reps
5 rounds for time

Strength – Deadlift – 10-10-10-10-10-10 (3 min per set)

Post WOD - 1:00 seated pike stretch­ - :40 seated straddle - :40 seated straddle (left) - :40 seated straddle (right)

Warm Up - 200-meter jog - 10 ring rows - 10 unweighted good mornings - 10 alternating Spiderman stretches - :30 jumping jacks - 10 kip swings - 10 kettlebell deadlifts - 10 alternating Samson stretches - :30 single-unders - 5 kipping pull-ups or jumping pull-ups - 10 kettlebell bent-over rows - 10 alternating Cossack squats – KB swings:  3 KB Deadlifts – 5 Russian swings – 5 American swings – Double unders:  15 jump in place (no rope) – 20 singles – 20 alt single + high jump singles – 5 slow singles + 15 fast single unders – 2 singles + 1 double unders – 30 sec double unders (30 reps) – Pull ups:  5 kip swings – 2 kips + 1 lever down – 2 big kips + 1 pull up – 5 kipping pull ups – Mini round:  :15 kettlebell swings - :15 double-unders, attempts, or single-unders - :15 pull-ups or scaled variation

WOD
1:00 KB swings L3-55/35# L2-45/25# L1-35/15#
1:00 double-unders L2-same L1-singles
1:00 pull-ups L2-jumping pull ups L1-ring rows
1:00 rest

5 Rounds for total reps

Post WOD - 200-meter recovery walk - 1:00 calf stretch/side

Warm Up - 5:00 row, bike, or ski - 1:00 alternating Samson stretch - 1:00 alternating figure-4 stretch - 1:00 inchworm walkouts - 1:00 box step-ups - 1 set:  200-meter run - 10 dumbbell farmers carry walking lunges

WOD I
400-meter run L2-300m L1-200m
20 dumbbell farmers carry walking lunges L3-50/35# L2-40/25# L1-30/15# – Use two dumbbells

3 Rounds for Time

WOD II
100 ring push-ups L2-80 reps L1-60 knee push ups

– Every time you break, perform 10 hollow rocks L2-hold one knee L1-abmat sit ups

For Time (10 Min CAP)

Strength – Weighted pull ups – 3-3-3-3-3 (2 min per set) L2-strict pull ups L1-jumping pull ups w/slow negative
Post WOD - 1:00 foam roll quadriceps/side - 1:00 foam roll glute-med/side

Warm Up - 3 sets:  :30 Samson stretch lunge/side - 10 PVC overhead squats (weight in heels) - 10 strict sit-ups (minimal arm movement) - 10 good mornings (neutral spine) - 10 strict pull-ups (full range of motion) - 10 strict ring dips (full range of motion) - 1 set:  :30 row | chest and torso upright. - :30 row | hold the end of the stroke for :01. - :30 row | return the arms before the knees bend - :30 | speed up the cadence, but still extend the arms before the knees bend. - 2 sets:  150-meter row, moderate pace - 1:00 rest

WOD
300-meter row L2-250m L1-200m

– Rest 1:00 between sets

10 Rounds for total time

Strength – 3 Squat Cleans + 1 Jerk - 6 sets ( 3 min per set)

Post WOD - 1:30 saddle stretch - 1:30 child’s pose stretch

Warm Up - :20 Samson stretch/leg - 10 hollow rocks - 10 box step-overs - :10 ring support hold - 5 ring rows - :20 Samson stretch/leg - 10 hollow rocks - 10 box step-overs - 10 push-ups - 5 foot-elevated ring rows - :20 Samson stretch/leg - 10 V-ups - 10 jump-overs - 5 ring dips - 3 pull-ups – Bar muscle up:  6 kip swings – 3 kip swings + 3 lever downs – 3 kipping pull ups – 3 chest to bar pullups – 2 min climbing pullup drill – 1 min bar muscle up practice – WOD prep:  2 sets:  5 box jump-overs - 1 bar muscle-ups – Rest 1:00 between sets –

WOD

7 Min AMRAP
10 box jumps L3-24/20” L2-20/16” L1-16/12”
3 bar muscle-ups L2-1 bar muscle up L1-5 ring rows + 5 box dips

Rounds + Reps

Strength – 1 clean pull + 1 hang power clean + 1 hang squat clean – 6 sets (3 min per set)

Post WOD - 1:00 double-forearm stretch - 1:00 couch stretch/leg

Warm Up - 400-meter jog - 10 leg swings/leg - 10 lateral leg swings/leg - 10 unweighted good mornings - 20 alternating torso twists - :20 Samson stretch/leg - 5 Spiderman twists/leg - 20 alternating scorpion stretches - 20 alternating lying hip crossovers - AMRAP 3: 10 jumping jacks - 5 up-downs - 5 push-ups - 10 alternating jumping lunges - Mini round: 200-meter run - 30 double-unders - 10 dumbbell goblet carry reverse lunges

Partner WOD

6 rounds for time: Partners will alternate movements until workout is complete.
400-m run L2-300m L1-200m
30 double-unders L2-15 DUs L1-30 singles
20 DB goblet carry reverse lunges L3-50/35# L2-40/25# L1-30/15#

SCORE: TOTAL TIME

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

Warm Up - 3 sets:  20 jumping jacks - 10 Spiderman lunges - 10 Cossack squats (5/leg) - 5 goblet squats - 5 paused goblet squats – Back Squat:  2 sets:  Empty Bar - 3 reps ¼ squat – 3 reps ½ squats – 5 pause back squats – 5 back squats – Build up:  3-3-3 (add weight) –

Strength – Back Squat – 3-3-3-3-3-3-3

WOD – 12 Min EMOM

Min 1:  45 sec alternating single leg squats

Min 2:  1 min Bike or Row

Total reps + calories

Post WOD - 1:00 standing pike stretch (feet narrow) - 1:00 standing pike stretch (feet wide)

Warm Up - 3 sets:  20 jumping jacks - 10 kettlebell deadlifts - 50-ft single-arm kettlebell overhead carry/arm - 10 single-arm kettlebell swings/arm – Row:  30 sec row – Rest 30 sec – 5 sets - (gradually increase intensity with each set) - 2 rounds:  7 Russian kettlebell swings - 20 pulls on the rower – Rest 1:00 between rounds –

WOD

4 Min rounds: 
30 Russian KB swings L3-55/35# L2-45/25# L1-35/15#
Max-cal row or bike
– Rest 1:00 between rounds –

5 sets for total calories
Post WOD - 1:00 banded shoulder stretch/arm

Warm Up - EMOM 8:  Min. 1 | :45 bike, row, or ski - Min. 2 | 10 alternating Samson stretches - 2 set:  PVC / Empty Bar:  5 hang snatch high pulls - 5 hang muscle snatches - 5 behind-the-neck push jerks - 5 overhead squats - 5 hang power snatches - 3 sets:  3 hang power snatches - 3 overhead squats – Build in load to just under your first working set –

WOD

21-15-9
Hang power snatches L3-95/65# L2-65/45# L1-55/25#
Overhead squats

For Time

Strength – Front Squat - 10-8-8-6-6 (3 Min per set)

Post WOD - :45 scorpion stretch/side - :45 table top stretch

Warm Up - Partner 1 | 1:00 on machine of choice, slow - Partner 2 | 1:00 on machine of choice, slow - 10 leg swings/leg - 10 alternating plank shoulder taps - 10 lateral leg swings/leg - 5 push-ups from the knees - 10 arm swings - 5 push-ups - 10 alternating Cossack squats - 5 burpees, slow - 10 alternating lunges - 5 burpees, fast
Partner 1 | 1:00 on machine of choice, moderate pace - Partner 2 | 1:00 on machine of choice, moderate pace – During the 1:00 on machine, the non-working partner performs 1:00 alternating Samson stretch – Mini round:  P1:  200m (fast) –then- P2:  200m fast –then- Both P1 & P2 perform 5 burpees –

Partner WOD – 30 min max distance on machine of choice
– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 10 burpees together.

For Total Distance

Post WOD - :30 standing hamstring stretch/leg - :30 elevated pigeon stretch/side

Warm Up - 2 sets:  10 alternating Spiderman stretches - 10 alternating plank reach-throughs - 10 good morning + hops - 1 set:  10 clean grip deadlifts (Empty Bar) - 8 clean pulls - 6 muscle cleans - 5 front squats - 5 strict presses - 5 push press - 5 push jerk or split jerk - 5 hang squat clean and jerk - 5 squat clean and jerk – Build up:  Clean & Jerks 2-2-2-2

WOD – Heavy “Grace”

30 Clean & Jerks L3-225/155# L2-155/105# L1-75/55#

For Time (15 Min CAP)

Strength – Clean & Jerk – 3-3-3-2-2-1-1
Post WOD - 1:00 couch stretch/side - 1:00 straddle stretch

Warm Up

3 rounds: 200-meter run or ski - 10 alternating Spiderman stretch + reaches - 10 push-ups to downward dog - 10 reverse lunges - 10 alternating scorpion stretches - 10 air squats - 10 scap pull-ups Knees to elbows: 5 small kips - 5 kips + lever down - 5 knees to armpits - 5 knees to elbows - Front rack dumbbell lunge: 4 reverse lunges (no weight) - 4 front rack reverse lunges (light weight) - 4 front rack reverse lunges (med weight) - 4 front rack reverse lunges (working weight) -

PARTNER WOD
80 knees-to-elbows L2-knees as high as possible L1-lying T2B
80 alternating double-DB front-rack lunges L3-35/20# L2-25/15# L1-15/10#
– Rest 2:00
60 knees-to-elbows
60 alternating double-DB front-rack lunges
– Rest 1:00
40 knees-to-elbows
40 alternating double-DB front-rack lunges

For time

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