Warm Up - 3 sets:  5 jumping jacks - 10 steps bear crawl - 5 good mornings - 10 overhead alternating lunges - 15 lateral hop over the barbell - 1 set:  :30 double-unders - 10 push-ups to down dog - 10 clean grip deadlifts - 1 set:  :30 double-unders - 10 handstand push-up negatives - 10 hang muscle cleans - 1 set:  :30 double-unders - 2 wall walks - 10 hang power cleans - 5 strict handstand push-ups - 3 sets:  3 hang power cleans – Build in load –

WOD – 8 Min AMRAP
5 hang power cleans L3-155/105# L2-115/75# L1-45/35#
5 strict handstand push-ups L2-3 handstand negatives L1-5 DB shoulder presses

Rounds + Reps

Strength - Back rack lunge - 6-6-6-6-6+ – Max reps on the last set.

Post WOD - 1:00 banded shoulder stretch/side

Warm Up - 3 sets: 12/9 -calorie row - 10 Romanian deadlifts - 10 alternating Spiderman stretches- :30 hollow hold - 3 sets:  6 deadlifts - 6 box jumps

WOD I – “Christine”
500/400m row
12 deadlifts (bodyweight)
21 box jumps L3-20/18” L2-18/16” L1-16/12”

3 rounds for time (12 Min CAP)

WOD II
1 rope climbs to 15’ L2-1 rope climb AHAP L1-2 Hand over Hand
10 burpees L2-same L1-5 burpees
20 squats L2-same L1-10 squats

5 rounds for time (12 Min CAP)

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

Warm Up - 3 sets:  :40 shuttle runs - :20 rest - :40 plate ground-to-overheads - :20 rest - :40 alternating Cossack squats - :20 rest – Shuttle run is 25 ft out 25 ft back – Rack position prep:  1 set:  :20 back rack elbow raise, right arm - :20 back rack elbow raise, left arm - :20 back rack alternating elbow raises - :20 back rack elbow raises, both elbow Squat position drill:  3 sets:  1 front squat initiation + pull elbows up before standing - 1 front squat to above parallel + pull elbows up before standing - 1 front squat below parallel + pull elbows up before standing – Thrusters:  10 full grip front squats – 10 squat stance push presses – 5 thrusters -

Strength WOD – Thrusters - 5-5-3-2-2 (2 Min per set) – Then – 1-1-1-1-1-1-1-1-1-1 (1 min per set)

 -Rest 5 Min-

Max-rep thrusters – Use 60% of the 1-rep-max.

For Total Reps

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

Warm Up - 1 round:  400-meter jog - :30 single-unders - 10 alternating Spiderman stretch + reaches - 10 plank hold to downward dog - 10 up-downs (slow) - 10 alternating Samson lunges - 10 dead bugs - :30 single-single-double-unders (or attempts) - 10 push-ups from the knees - 10 alternating scorpion stretches - 10 air squats - 10 push-ups - 10 sit-ups - :30 jump rope (workout variation) - 200-meter run, faster – Wall Walks:  10 plank shoulder taps – 10 step up wall hold shoulder taps – 5 partial wall walks – 3 wall walks –

Skill Work – You Choose:  50 alternating wall-facing handstand shoulder taps – Or - Handstand walk 150ft

Workout Prep - 20 double-unders - 5 sit-ups - 1 wall walk – Use workout variations.

WOD
120 double-unders L2-50 DUs L1-120 singles
30 sit-ups L2-same L1-20 reps
6 wall walks L2-2 wall walks L1-4 partial wall walks
100 double-unders L2-40 DUs L1-100 singles
25 sit-ups L2-same L1-15 reps
5 wall walks L2-2 wall walks L1-3 partial wall walks
80 double-unders L2-30 DUs L1-80 singles
20 sit-ups L2-same L1-10 reps
4 wall walks L2-1 wall walk L1-2 partial wall walks
60 double-unders L2-20 DUs L1-60 singles
15 sit-ups L2-same L1-10 reps
3 wall walks L2-1 wall walk L1 2 partial wall walks
40 double-unders L2-10 DUs L1-40 singles
10 sit-ups L2-same L1-5 reps
2 wall walks L2-1 wall walk L1-1 partial wall walk

For Time

Post WOD - 2:00 foam roll quads - :30 foam roll calf/side - :30 figure-4 glute foam roll/side

Warm Up - 1 set:  2:00 run, row, bike, or ski - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set:  10 clean deadlifts - 8 clean deadlift and shrugs - 6 muscle cleans - 4 front squats - 4 hang squat cleans - 4 squat cleans – Use an empty barbell.

Strength – Clean – 3-3-3 at 70-80% - 2-2-2 at 80-90% 1-1 at 90%+
WOD
21 front squats L3-185/125# L2-135/95# L1-65/35#
200-meter double-dumbbell farmers carry L3-50/35# L2-40/25# L1-30/15#
15 front squats
150-meter double-dumbbell farmers carry
9 front squats
100-meter double-dumbbell farmers carry 

For Time (10 Min CAP)

Post WOD - 200-m walk - :45 scorpion stretch/side

Warm Up - 2 sets:  5 med-ball chest passes with a partner - 6 med-ball lateral passes with a partner (3/side) - 10 alternating box step-ups with a partner - 1 set:  5 med-ball chest passes with a partner - 6 med-ball lateral passes with a partner (3/side) - 10 box jumps - 3 sets:  5 shoulder presses – elbows in front of the bar in the rack - 5 sumo deadlifts – feet just wider than squat stance - 5 jumps in place (on sets 2 and 3 have athletes box jump and step down) - 2 sets:  5 med-ball thrusters - 5 wall-ball shots - 2 sets:  5 push press dip and drive - 5 push presses - 2 sets:  5 sumo deadlifts - 5 sumo deadlift high pulls (pause at the hips on the return) - 2 sets:  5 wall-ball shots - 5 push presses - 5 box jumps - 5 sumo deadlift high pulls – Increase loading, box height, and wall-ball height across each set.

WOD – “Fight Gone Bad”
1:00 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
1:00 sumo deadlift high pulls L3-75/55# L2-65/45# L1-55/35#
1:00 box jumps L3-20/18” L2-18/16” L1-16/12”
1:00 push presses L3-75/55# L2-65/45# L1-55/35#
1:00 row for calories
– Rest 1:00 between rounds –

3 Rounds for Total Reps

Post WOD - 2 sets:  :30 lacrosse ball calf roll/leg - :30 lacrosse ball foot roll/foot

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 - 3 set:  200-meter run, slow - :30 alternating hamstring scoops –

WOD I

Every 4:00
400-m run

5 sets – Score is slowest effort – Rest with the remaining time.

WOD II

200-meter goblet hold carry – Switch arms as desired

For Time

 Post WOD - :30 foam roll calves/side - :30 foam roll quads/side

Warm Up - 3 sets:  :30 row, bike, or ski - 15 band pull-aparts - 10 scap pull-ups - 5 strict dumbbell presses/arm with a :03 pause at the top – Use a light dumbbell - 1 set:  :30 row, bike, or ski - 10 up-downs - 10 dumbbell deadlifts/arm - :30 row, bike, or ski - 10 burpee (step up on the burpee before jumping over the dumbbell) - 5 dumbbell sumo deadlift high pulls/arm - :30 row, bike, or ski - 10 burpees over the dumbbell - 10 dumbbell snatches/arm (workout loading) -

WOD – Open 24.1
21 dumbbell snatches, arm 1 L3-50/35# L2-40/25# L1-30/15#
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

For Time
– Time cap: 15 minutes

Strength Cycling – Power Snatch – 3 reps – 10 Min EMOM (Light weight touch and go)

Post WOD - 1:00 foam roll upper back - :30 pec stretch/side

Warm Up – 5 Min AMRAP:  10 alternating Spiderman stretches - 5 strict presses (empty bar) - 5 up-downs - 5 push presses (empty bar) - 10 alternating plank reach-throughs – Push jerk:  5 jump and land (no bar) – 5 jump + land + punch (no bar) – 5 PVC push jerks – 5 barbell push jerks – Loading up:  3 sets:  3 shoulder presses - 2 push presses - 1 push jerk – Build to starting shoulder press load –

Strength WOD

Shoulder press:  3-3-3-3-3
Push press:  2-2-2-2-2
Push jerk:  1-1-1-1-1
– Record the heaviest load for each movement -

Post WOD - 2 sets:  :30 reach, roll, and lift - 20 banded pull-aparts

Warm Up - 3 sets:  :30 bike, easy - :20 bike, moderate pace - :10 bike, fast pace - 2 sets:  10 PVC good mornings - 10 leg swings/side (forward and back) - 5 inchworms - 10 leg swings/side (side to side) - 10 alternating Samson stretches – Deadlift build up:  5-5-5 – Mini round:  :30 bike - :30 deadlifts (with working weight) –

WOD
1:00 bike or row for calories
1:00 deadlifts L3-185/125# L2-135/95# L1-95/65#
2:00 rest

5 Rounds

Total Calories + Reps

Strength – Sumo stance good mornings – 10-10-10 (3 min per set)

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

Warm Up - 200-meter jog, slow - 5 elbow-to-insteps/side - 20 alternating shoo the turtles - 200-meter run, faster - 20 mountain climbers - 5 burpees - 20 jumping jacks - 10 air squats – 10 kb sumo deadlifts – 10 kb sumo deadlift + shrugs – 10 kb sumo deadlift high pull - 50-meter single-kettlebell carry – Each partner performs 50 meters - 10 kettlebell sumo deadlift high pulls - 50-meter single-kettlebell carry – Partners take turns performing 10 sumo deadlift high pulls and a 50-meter carry –

WOD

AMRAP 20 with a partner:
400-m run L2-300m L1-200m
50 KB sumo deadlift high pulls L3-70/55# L2-55/35# L1-35/15#
400-m single-KB carry L2-300m L1-200m
– Partners run together and break up the other two movements as needed

Rounds + Reps

Post WOD - 1:00 foam roll calf/leg - 1:00 lacrosse ball roll/foot

THANKSGIVING DAY PARTNER WOD – 8:30am CLASS ONLY!!!!

BRING A TOYS 4 TOTS TOY!!

WOD
400m Run w/ Ball (200m each) L3- 20/14# L2-16/12# L1-200m @ 14/10#

60 Box Step ups L3-24/20” w/ Ball L2-20/18” w/ball L1-50 @ 18/12” w/ball

60 Abmat sit ups (Ball pass over box) L2-same L1-50 reps

60 S2OH w/ Ball L2-same L1-50 reps

400m Run w/ Ball (200m each) L3- 20/14# L2-16/12# L1-200m @ 14/10#

50 Squat jumps w/ Ball L2-same L1-40 reps

50 Chest Passes (6ft apart) L2-same L1-40 reps

50 Burpees (non-worker holds ball) L2-same L1-40 reps

400m Run w/ Ball (200 each) L3- 20/14# L2-16/12# L1-200m @ 14/10#

40 Goblet Squats w/ Ball L2-same L1-30 reps

40 Overhead lunge steps w/ Ball L2-same L1-30 reps

40 Wall ball shots L2-same L1-30 reps

400m Run w/ Ball (200 each) L3- 20/14# L2-16/12# L1-200m @ 14/10#

For Time

Ball DOES NOT TOUCH the ground once the WOD begins

Warm Up - 2 sets:  1:00 bike, row, or ski - 10 alternating Spiderman stretches - 10 alternating scorpion stretches - 5 push-ups to down dog - 10 alternating plank reach-throughs - 2 sets:  5 kettlebell deadlifts - 5 jumping pull-ups - 5 single-arm kettlebell swings/arm - 5 burpees - 2 sets:  3 kettlebell swings - 3 burpee pull-ups – Rest :30 between sets.

WOD

1-2-3-4-5-6-7-8-9-10 reps
Kettlebell swings L3-70/55# L2-55/35# L1-35/15#
Burpee pull-ups (6” from hands) L2-Burpee jumping pull ups L1-Burpee ring rows

For Time (12 Min CAP)

Strength – Bench Press – 1-1-1-1-1-1-1

Post WOD - 200-m cooldown walk - 1:00 foam roll quadriceps - :30 foam roll lats/side

Warm Up - 1 set:  :30 inchworms - :30 push-ups - :30 alternating Cossack squats - :30 shoulder presses – :30 inchworms - :30 push-ups - :30 air squats - :30 push presses – Hold the bar overhead for at least :01 at the top of each rep – Snatch grip:  3 to knee – 3 to mid thigh – 3 power pull – 3 muscle snatch – 3 power snatch – 3 squat snatch (PVC / EB) – Clean grip:  3 power cleans – 3 shoulder press – 3 squat cleans – 3 push presses – 3 cleans (sqt or pwr) – 3 push jerks –

Strength

Snatch – 2-1-1-1-1-1-1 (2:30 per set)

Clean & Jerk – 2-1-1-1-1-1-1 (2:30 per set)

Post WOD - 1:00 child’s pose - 1:00 couch stretch/leg

Warm Up – 2 sests:  1:00 bike - 5 x [2 shoulder taps + 1 push-up] - 10 hollow rocks - 10 air squats - 10 kip swings – Double unders: 10 singles – 10 high jump singles – 3 high jump singles + 1 double under – 15 double unders -  Toes to bar:  3 kip swings + 3 knee raises – 3 kip swings + 3 knee to armpits – 3 toes to bar – Thrusters:  4 deadlifts – 4 hang power cleans – 4 power cleans – 4 full grip front squats – 4 squat stance push presses – 4 thrusters – Build up:  2 rounds:  5 thrusters - 2 toes-to-bars - 5 double-unders – Build in thruster load and use workout variations.

WOD

Every 5:00 for 5 rounds:
10 thrusters L3-115/75# L2-95/65# L1-45/35#
10 toes-to-bars L2- 5 toes to bar L1-10 hanging knee raises
20-cal bike L2-same L1-12 cal bike
40 double-unders L2-20 double unders L1-40 singles
– Rest the remainder of each round.

Score is slowest round
Post WOD - 1:00 frog stretch - 1:00 seated pike stretch - 1:00 cobra to down dog

Warm Up

1 set: 100-meter jog - :20 Samson stretch/leg - 10 ring rows (easy) - 10 air squats - :10 hollow hold - 100-meter run - 10 walking lunge steps - 5 ring rows (harder) - 10 med-ball squats - 10 hollow rocks - 200-meter run - 10 walking lunge steps - 10 ring rows (hardest) or 1-5 strict pull-ups - 10 wall-ball shots - 10 V-ups -

Partner WOD

3 rounds for time with a partner:
400-m run L2-300m L1-200m
30 walking lunges L2-same L1-20 lunge steps
30 pull-ups L2-jumping pull ups L1-ring rows

Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run L2-300m L1-200m
20 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
20 toes-to-bars L2-knees as high as possible L1-lying toes to bar

– Run together; split the remaining work evenly.

SCORE: TOTAL TIME

Post WOD - 1:30 couch stretch/leg

Warm Up - Every 2:00 for 4 sets:  :45 run, row, bike, ski, or jump rope - Set 1 | :45 inchworm + push-ups - Set 2 | :45 air squats - Set 3 | :45 burpees - Set 4 | :45 overhead squats (PVC) - 1 set:  10 hip crossovers - 10 leg swings/leg - 10 push-ups - 10 alternating Spiderman stretches - 10 alternating Samson stretches - 10 Cossack squats - 10 slow calf raises/leg - 1 set:  10 box jumps - 5 single-arm dumbbell deadlifts/arm - 10 slow shoulder taps - 1 set:  5 box jumps (step-down) - 6 alternating dumbbell hang snatches - 2 partial wall walks (slow) - 2 sets:  1 wall walk - 6 alternating dumbbell snatches - 8 box jump-overs

WOD – 15 Min AMRAP
3 wall walks
12 dumbbell snatches L3-50/35# L2-40/25# L1-30/15#
15 box jump-overs L3-24/20” L2-20/16” L1-16/12”
– Step down from the box.

Rounds + Reps

WOD II

200m Farmers carry L3-50/35# L2-40/25# L1-30/15#
100m left-arm dumbbell overhead carry L3-50/35# L2-40/25# L1-30/15#
100m right-arm dumbbell overhead carry L3-50/35# L2-40/25# L1-30/15#
200m Farmers carry L3-50/35# L2-40/25# L1-30/15#
– Rest as needed between movements.

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

Warm Up - 400-meter run - :30 single-unders - 10 alternating Spiderman stretch + reaches - 10 plank hold to downward dog - 10 up-downs (slow) - 10 alternating Samson lunges - 10 dead bugs - :30 single-single-double-unders (or attempts) - 10 push-ups from the knees - 10 alternating scorpion stretches - 10 air squats - 10 push-ups - 10 sit-ups - :30 jump rope (workout variation) – Pistol Progression:  3 narrow stance squats (pause) – 3 narrow stance squats – 2 toenail spot pistols x 2 – 2 foot-wrap pistol squats – 2 pistols – Mini round:  :30 double-unders, attempts, or single-unders  - 10 sit-ups - 8 push-ups

WOD

3 rounds for time:
50 double-unders L2-40 DUs/Attempts L1-50 singles
40 sit-ups L2-30 sit ups L1-20 sit ups
30 push-ups L2-20 pushups L1-15 knee pushups
20 single-leg squats L2-10 single leg squats L1-10 reverse lunges

SCORE: TOTAL TIME

WOD II

Strict weighted pull ups – 5-5-5-5-5 (2 Min each)
– Pause with your chin over the bar for :01.

Post WOD - :30 standing bent-arm pec stretch/side­ - :30 calf wedge stretch/side

Warm Up - 2 sets:  5 inchworm to push-up + down dog - 10 PVC pass-throughs - 5 inchworm to push-up + down dog - 10 PVC around-the-worlds - 5 inchworm to push-up + down dog - 10 PVC snatch grip behind-the-neck presses – Hang pwr snatches:  5 high hang shrugs – 5 hang muscle snatch – 5 snatch drops – 5 hang power snatches – Loading up:  3 sets:  3 hang power snatches – Rest :60-:90 between sets. – Build to 40-45% of your best power snatch, or a weight that feels moderately light.

Strength – Hang Power Snatches – 3-3-3-3-3-3-3-3-3-3 (2 Min per set)

WOD – “Tabata” plank

20 sec plank

10 sec rest

8 rounds

Post WOD - 1:00 cobra stretch - :30 foam roll lats/side

Warm Up - 2 sets:  :20 of each movement: - Samson stretch lunges - PVC overhead squat (weight in heels) - Strict sit-ups (minimal arm movement) - Good mornings (neutral spine) - Strict pull-ups (full range of motion) - Strict ring dips (full range of motion) - 1 set:  2 x :30 row | Maintain an upright torso. - 2 x :30 row | Hold the end of the stroke for :01. - 2 x :30 row | Return the arms before the knees bend. - 2 x :30 | Speed up the cadence, but still extend the arms before the knees bend. - 2 sets:  5 burpees over the rower - 150/200-meter row - 1:00 rest

WOD

Every 2 Min
15 burpees over the rower L2-10 L1-8
Max-calorie row
– Rest 2:00 between rounds –

6 rounds for total calories

Strength – Power Snatch – 3-3-3-3-3-3-3 (Every minute)

Post WOD - :30 figure-4 stretch/side - :30 standing calf stretch/side