Warm Up - 3:00 run, row, bike, or ski - 2 sets:  :30 wide-grip banded pull-downs - :30 PVC pass-throughs - :30 PVC shoulder presses - 1 set:  10 handstand shoulder taps (stomach-to-wall) - 5 push-ups to down dog - 10 handstand hip taps (back-to-wall) - 10 shoulder presses - 2:00 handstand walk practice - 2 sets:  Handstand walk (15 ft) - 5 shoulder presses (55/75 lb) - 200-meter jog

WOD
Handstand walk (150 ft) L2-50 Handstand shoulder taps L1-150ft bear crawl
40 shoulder presses L3-75/55# L2-55/35# L1-35/15#
800-meter run L2-600m L1-400m
– Complete handstand walks in 25-ft segments.

For Time

Strength – Deadlift – 3-3-3-3-3-3

Post WOD – 2 Min bar hang (accumulate)

Warm Up - 2:00 row or bike, easy - :20 Samson stretch/leg - 10 alternating plank shoulder taps - 10 wall-facing squats (knees track toes) - 10 unweighted box step-ups - 2:00 row or bike, moderate - 10 reverse lunges - 5 scap pull-ups - 10 wall-facing squats (chest up, heels down) - 10 box step-ups, light dumbbells - 2:00 row or bike, fast - 5 inchworm + push-ups - 5 kip swings - 10 wall-facing squats (depth) - 10 box step-ups, workout weight – Mini round:  10 air squats - 5 toes-to-bars - 4 dumbbell step-ups – Use workout variations.

WOD
100 air squats L2-75 reps L1-40 reps
25 toes-to-bars L2-15 T2B L1-15 hanging knee raises
50 DB step-ups L3-50/35# 20/20” L2-40/25# 16/16” L1-30/15# 12/12”
25 toes-to-bars L2-15 T2B L1-15 hanging knee raises
100 air squats L2-75 reps L1-40 reps
– Use two dumbbells; carry any way.

For Time

Post WOD - 3 sets:  :30 saddle stretch - :30 downward dog stretch

Warm Up - 5:00 row, bike, or ski - :30 couch stretch/leg - :30 jump rope - :30 pigeon pose/leg - :30 jump rope - :30 inchworm walkouts - :30 jump rope - :30 plank hold - :30 jump rope - :30 sit-ups

WOD – “Annie”

50-40-30-20-10  L2-45-35-25-15-10  L1-40-30-20-10-5

Double unders  L2-DUs/Singles L1-Singles

Abmat Sit ups  L2-same  L1-same

For Time

Strength – Push Press – 5-5-5-5-5-5-5 (3 Min per set)

Post WOD - 2 sets:  :30 cobra stretch - :30 Spiderman stretch/side - :30 calf stretch/side

Warm Up - 2 sets:  1:00 row, bike, or ski, easy - :20 hollow hold - :20 Superman hold - 10 kip swings - 1 set:  :40 row, bike, or ski, moderate - 5 strict pull-ups - 10 hand-release push-ups from the knees - 5 kipping pull-ups - 10 dumbbell shoulder presses (light load) - 2 sets:  :30 row, bike, or ski, harder - 1 bar muscle-ups - 5 hand-release push-ups – Rest as needed between sets.

WOD I – 10 Min EMOM
3 bar muscle-ups L2-3 jumping bar muscle-ups L1-3 ring rows + 3 box dips
10 hand-release push-ups L2-10 worm-up push-ups L1-10 knee push-ups

-AMRAP if you can’t keep up-

WOD II

2:30 on the clock: 
500/450m row L2-400/350m L1-300/250m
Max-reps deadlifts L3-185/125# L2-155/105# L1-75/55#
– Rest 1:00 between rounds.

5 rounds for total deadlift reps

Post WOD - 2 sets:  :30 lacrosse ball chest mash/side - :30 doorway pec stretch/side

Warm Up - 1:00 bike, row, or ski - 10 alternating Spiderman stretches - 10 alternating scorpion stretches - 5 push-ups to downward dog - 10 alternating plank reach-throughs - 1 shuttle run - 10 single-arm kettlebell swings/arm (eye level) - 1 shuttle run - 10 kettlebell swings (eye level) - 1 shuttle run - 10 kettlebell swings (full range of motion)

Strength – Back Squat – 5-5-5-5-5-5-5 (3 Min per set)

WOD – 8 Min AMRAP
24 kettlebell swings L3-55/35# L2-45/25# L1-35/15#
6 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back. 

Rounds + Reps

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

Warm Up - 2 sets:  20 Jumping jacks – 10 pushups – 10 sit ups – 10 squats – 10 ring rows / pull ups – 5 inchworms – 10 bear crawl steps – 5 burpees – Clean & Jerk:  5 clean deadlifts - 5 clean shrugs – 5 clean pulls – 5 power cleans – 5 shoulder presses – 5 push jerks – 5 clean & jerks – Build up:  Clean & Jerk – 3-3-3

Strength – Clean & Jerk - 72% x 3 - 77% x 2 - 82% x 1 - 77% x 3 - 82% x 2 - 84% x 1 - 82% x 2 - 87% x 1 - 92% x 1 - Heavy single x 1

WOD
30/24 calorie bike L2-28/22 cals L1-20/14 cals
15 hang power cleans L3-155/105# L2-115/75# L1-55/35#

3 Rounds for Time

Post WOD - 1:00 elbow-to-instep/side - 1:00 banded shoulder stretch/side

Partner WOD (Compare to 11/16/24)

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 - 2:00 row or ski - 1 set:  10 alternating Spiderman stretches - 5 wall-facing squats - 10 PVC pass-throughs - 5 wall-facing squats - 10 PVC behind the neck snatch grip presses - 5 wall-facing squats - 10 PVC around-the-worlds - 5 snatch deadlifts to mid-thigh - 5 snatch pulls - 5 muscle snatches - 5 overhead squats - 5 hang snatches - 5 snatches - 3 sets:  3 snatches - 3 bar-facing burpees – Build in load.

WOD
2 rounds of:
10 snatches L3-175/125# L2-135/95# L1-75/55#
12 bar-facing burpees

Straight into…

2 rounds of:
10 snatches L3-115/75# L2-95/65# L1-45/35#
12 bar-facing burpees

For Time

Strength – Deadlift – 5-5-5-5-5-5-5 (2:30 per round)

Post WOD - 30 reach, roll, and lift

Warm Up – 30 sec shuttle run - 10 alternating Spiderman stretch + reaches - :30 single-unders - 10 plank hold to downward dog - :30 static pull-up bar hang - 200-meter jog, moderate - 10 alternating Samson lunges - :30 high jump single-unders - 10 dead bugs - 10 scap pull-ups - 30 sec shuttle run - 10 alternating scorpion stretches - :30 jump rope (workout variation) - 10 steps bear crawl - 10 kip swings – T2B:  10 kip swings – 3 kip swings + 3 knees to armpits – 3 kip swings + 1 toes to bar – 3 toes to bar – Mini round:  20 double-unders - 5 toes-to-bars – Use workout variations.

WOD I
100 double-unders L2-50 double unders L1-100 singles
20 toes-to-bars L2-20 knees AHAP L1-10 lying toes to bar
80 double-unders L2-40 double unders L1-80 singles
20 toes-to-bars L2-20 knees AHAP L1-10 lying toes to bar
60 double-unders L2-30 double unders L1-60 singles
20 toes-to-bars L2-20 knees AHAP L1-10 lying toes to bar
40 double-unders L2-20 double unders L1-40 singles
20 toes-to-bars L2-20 knees AHAP L1-10 lying toes to bar
20 double-unders L2-10 double unders L1-20 singles
20 toes-to-bars L2-20 knees AHAP L1-10 lying toes to bar

For Time (12 Min CAP)

WOD II
90 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
30 Over the bar burpees
30 clean and jerks L3-135/95# L2-95/65# L1-55/35#

For Time (15 Min CAP)

Post WOD - 1:00 couch stretch/leg - 1:00 banded shoulder stretch/arm

Warm Up - 2 sets:  :30 easy row - :30 moderate row - :30 easy row - :30 hard row - 10 alternating scorpion stretches - 5 dumbbell shoulder presses - 5 jumping ring dips – Strict ring dips:  :15 ring support hold - :10 botton of ring hold – 5 foot assisted ring dips – 3 strict ring dips – Strict hspu:  5 pushups to down dog – 5 pike pushups – 3 pike pushups - :20 handstand hold (wall) – 3 handstand negatives – 2 min strict hspu practice – Mini round:  200-meter row, sprint - 8 unbroken strict handstand push-ups - 8 unbroken strict ring dips – Use workout variations

WOD
15 strict handstand push-ups L2-10 strict handstand pushups L1-10 pike pushups / strict DB presses
15 strict ring dips L2-10 strict ring dips L3-10 foot assisted dips
1000/800m Row L2-900/700m Row L1-800/600m Row

4 Rounds for Time (28 Min CAP)

Post WOD - 30-50 reps of unweighted A-T-Y drill

Warm Up - 10 calf raises - 10 plate toe taps - 10 step-ups - 10 drop-and-lands off of the plate - 5 step-ups + squat landing/leg - 10 box jumps + step-down (alternating step-down leg) - 5 box jumps + squat landing - 5 box jumps + slow rebound - 5 box jumps - 1 set:  10 clean deadlifts - 8 clean pulls - 6 power cleans - 5 touch-and-go power cleans from mid-shin - 5 jump and lands (no bar; hands at shoulders). - 5 jump, punch, and lands with arms extended overhead (no bar). - 5 push jerks - 5 clean and jerks – Clean & Jerk – 2-2-2-2-2 – Building up in load (2 Min per set) –

Strength – Clean & Jerk -  70% x 3 - 75% x 2 - 80% x 1 (5 Min to complete the 3 sets) - 75% x 3 - 80% x 2 - 80% x 1 (5 Min to complete the 3 sets) - 80% x 3 - 85% x 2 - 90% x 1 (5 Min to complete the 3 sets)

WOD – 10 Min AMRAP
5 shoulder-to-overheads L3-115/75# L2-95/65# L1-45/35#
10 deadlifts
15 box jumps L3-24/20” L2-20/16” L1-16/12”
– Step down from the box.

Rounds + Reps

Post WOD - 1:00 lacrosse ball roll bottom of each foot - 1:00 standing hamstring stretch/side - 1:00 calf stretch/side

Warm Up - 1:00 bike or row, slow - 10 alternating Spiderman stretches - 5 wall-facing squats - 1:00 bike or row, moderate - 10 inchworms - 5 wall-facing squats - 1:00 bike or row, fast - 10 scap pull-ups - 5 wall-facing squats – Pull ups:  5 kip swings +3 lever downs – 5 kipping pull ups – 3 chest to bar pull ups – 5 chest to bar pull ups – 5 scap circles – 5 scap pulls + quarter pull ups – 5 scap circles + kick – 5 butterfly pull ups – Build up:  3 sets:  5 front squats – Start with an empty barbell and build to workout weight.

WOD – 18 Min AMRAP
Odd Min  | 10 chest-to-bar pull-ups L2-10 jumping pull ups L1-10 ring rows
Even Min | 5 front squats L3-245/165# L2-185/125# L1-95/65#

Post WOD - 1:00 foam rolling quads - 1:00 banded hamstring stretch/leg - 30 alternating scorpion stretches

Warm Up

3 sets:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle snatches
10 PVC shoulder presses

1 set:
10 deadlifts
10 med-ball front squats
10 false grip ring rows
10 ring dips, using the feet for assistance as needed
10 power cleans
10 med-ball push press
10 low-ring transitions
10 push jerks
10 wall-ball shots
10 kip swings on the high rings
10 clean and jerks

3 sets:
3 clean and jerks
1-3 muscle-ups

Partner WOD

For time with a partner:
180 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
30 muscle-ups L2-30 jumping muscle ups L1-30 Ring rows + box dips
60 clean and jerks L3-135/95# L2-95/65# L1-55/35#

SCORE: TOTAL TIME

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

Warm Up - 2 sets:  10 row strokes | arms and hips only, legs stay straight - 10 PVC pass-throughs - 10 scap shrugs on rings or pull-up bar - 5 dumbbell swings/arm - 2 sets:  5 kip swings - 5 dumbbell strict presses/arm - 5 kipping knee raises - 5 dumbbell push presses/arm – 30 sec partial T2B – 30 sec T2B – 30 sec multiple T2B – 5 DB Hang shrugs / side – 5 DB hang cleans / side – 5 DB S2OH / side – 5 DB hang clean & jerks / side - 1 round:  3 toes-to-bars - 3 dumbbell clean and jerks/side - 15 strokes on the rower  – Use workout variations.

WOD – 20 Min AMRAP

8 toes-to-bars L2-knees AHAP L1-Lying T2B
10 DB hang clean and jerks L3-50/35# L2-40/25# L1-30/15#
14/12-cal row L2-same L1-same
– Perform 5 clean and jerks with one arm, then 5 with the other.

Post WOD - 2 sets:  :30 child’s pose stretch - :30 saddle stretch

Warm Up - 3 sets:  1:00 bike or row - 10 air squats - 10 PVC good mornings - 10 PVC shoulder presses – Pick up the pace with each bike or row effort – Empty Bar:  10 Deadlifts – 10 shoulder presses – 10 back squats – Back Squat – 5-4-3 –

Strength – Back Squat – 1-1-1-1-1 / Shoulder Press – 1-1-1-1-1 / Deadlift – 1-1-1-1-1 (3 Min Per set)

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

Warm Up - :10 jumping jacks - :30 underhand tosses - :10 jumping jacks - :30 bounce passes - :10 jumping jacks - :30 chest passes - :10 jumping jacks - :30 side tosses, right - :30 side tosses, left - :10 jumping jacks - :30 overhead throws - :10 jumping jacks - :30 squat + throws – Snatches:  5 snatch DL + shrugs – 5 muscle snatches – 5 hang power snatches – 5 power snatches – 5 cycling reps – 5 back rack presses – 5 partial ohs – 5 ohs – 5 kip swings – 5 knees to armpits – 5 toes to bar – 2 sets:  3 box jump-overs per partner - 5 power snatches per partner - 5 overhead squats per partner - 3 knees-to-elbows per partner

PARTNER WOD   - 20 Min AMRAP
24 box jump-overs L3-24/20” L2-20/16” L1-16/12”
24 power snatches L3-95/65# L2-75/55# L1-45/35#
24 overhead squats (65/95 lb)
24 knees-to-elbows L2-knees to elbows L1-lying toes to bar
24-cal bike
– Step down from the box.

Total Rounds + Reps

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

MON 12/30/24 WOD

Warm Up - 1 set:  :40 inchworms with a push-up + lateral hop - :40 alternating deep lunge + twists - :40 lateral up-downs over a line - :40 mountain climbers - :40 lateral burpees over a line – Rest :20 between movements – 8 hang power cleans – 8 push presses – 8 jump and lands (no bar) – 8 push jerks - 2 sets:  3 hang power cleans - 3 shoulder-to-overheads – Build in load to workout weight – Rest 1:00 between sets – 5 kip swings – 2 kips + 1 pull up – 5 pull ups – Mini round:  1 set:  2 hang power cleans - 4 shoulder-to-overheads - 6 burpees over the bar - 8 pull-ups – Use workout variations.

WOD

4 Min AMRAP
3 hang power cleans L3-135/95# L2-95/65# L1-55/35#
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups L2-Jumping pullups L1-Ring Rows
– Rest 2 Min -  

4 Rounds Total Rounds + Reps

Post WOD - 1:30 lat smash/side - 1:30 T-spine foam roll with arms overhead

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 - 20 mountain climbers - 10 PVC around the worlds - 10 PVC shoulder presses - 10 PVC push presses - 20 jumping jacks - 6 alternating elbow-to-insteps - 2 sets:  :30 single-unders - 10 PVC pass-throughs - 10 PVC good mornings - 10 PVC shoulder presses - 10 PVC overhead squats – 5 kettlebell deadlifts – 5 russian kb swings – 5 kettlebell swings – 2 sets:  6 heavy kettlebell swings - :20 handstand hold – 20 sec singles – 15 sec high jump singles – 10 sec double unders – 30 sec max reps jump rope (workout variations)

WOD
21-15-9:
KB swings L3-70/55# L2-55/35# L1-35/15#
100-100-100:
Double-unders L2- 80 attempts L1- singles

For Time

Strength – Front Squat – 5-5-5-5-5

Post WOD – 1 Min hang – 1 Min calf smash / side

NO CLASSES TODAY!

REGULAR CLASS SCHEDULE TOMORROW (FRI 12/27/24)