Warm Up - 3:00 row, bike, ski, or jog - 15 banded side steps (moving right) - 15 banded side steps (moving left) - 10 alternating reverse lunges - 10 scap pull-ups - 15 banded side steps (moving right) - 15 banded side steps (moving left) - 10 jumping squats - 10 kip swings - 10 front squats (empty barbell) - 10 up-downs - 5 chin-over-bar pull-ups - 2 sets:  5 front squats - 5 chest-to-bar pull-ups

WOD I - 12 Min AMRAP
5 chest-to-bar pull-ups L2-5 pull ups L1-10 jumping pullups
25 double-unders L2-10 double unders L1-25 singles
5 front squats L3-185/125# L2-135/95# L1-75/55#
25 double-unders L2-10 double unders L1-25 singles

Rounds + Reps

WOD II

400m Run L2-300m L1-200m

-Rest 2 min-

4 Rounds for total time

Post WOD - 30 alt reach, roll and lift

Warm up - 2:00 bike (conversation pace) - 10 leg swings/leg (forward and backward) - 10 push-ups to downward dog - 1:00 bike (moderate pace) - :30 mountain climbers - :30 shoulder presses (empty barbell) - 10 jumping squats - :30 bike (fast pace) - :30 jumping jacks - :30 push presses (empty barbell) - 10 walking lunges - :30 push jerks (empty barbell) - 3 sets: - 3 shoulder-to-overheads -

WOD - On a 16:00 clock:

0:00-10:00
Odd Min: Max calorie bike
Even Min: Rest

10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead

Strength - Back Squat - 2-2-2-2-2-2

Post WOD - 1:00 child’s pose stretch - 1:00 lacrosse-ball shoulder mash/side

Warm Up - Partner 1 | :45 single-under - Partner 2 | AMRAP squats - Partner 1 | :45 single-single-double practice - Partner 2 | AMRAP 5 kip swings + 5 push-ups - Partner 1 | :45 double-under practice - Partner 2 | AMRAP 5 front squats + 5 push presses- 10 kip swings - 12 front squats (empty barbell) - 5 kipping pull-ups - 10 push presses - 5 chest-to-bar pull-ups - 8 thrusters - 1 climbing pull-up drill - 6 thrusters - 2:00 bar muscle-up practice - 4 thrusters

WOD - 12 Min CAP
21 pull-ups L2-jumping pullups L1-21 bent over rows
42 double-unders L2-singles L1-jumps
21 thrusters L3-95/65# L2-65/45# L1-45/35#
18 chest-to-bar pull-ups L2-18 pullups L1-jumping pullups
36 double-unders L2-singles L1-jumps
18 thrusters L3-115/75# L2-85/55# L1-thrusters
15 bar muscle-ups L2-C2B L1-jumping C2B
30 double-unders L2-singles L1-jumps
15 thrusters L3-135/85# L2-105/65# L1-thrusters
Time cap: 12 minutes

FOR TIME

Warm Up - 3 sets:  :30 easy pace - :20 moderate pace - :10 fast pace - – Row, ski, or bike. - 2 sets:  5 inchworms - 5 elbow-to-insteps/leg - :15 Samson stretch lunges/leg - :20 plank hold - 2 sets:  :30 sit-ups - 10 calories - 200-meter run – Rest 1:00 between sets. – Use workout choice of machine and variations.

WOD
200-m run L2-same L1-same
40 abmat sit ups L2-30 abmat sit ups L1-20 abmat sit ups
40/32 cals row, bike, or ski L2-35/27 cals L1-20/16 cals
400-m run L2-300m L1-200m
30 sit-ups L2-25 abmat sit ups L1-15 abmat sit ups
30/24 cal row, bike, or ski L2-28/22 cals L1-15/12 cals
800-m run L2-600m L1-400m
20 sit-ups L2-15 abmat sit ups L1-12/10 cals
20/16 cal row, bike, or ski L2-18/12 casl L1-12/10 cals

For time:

Post WOD - 2 sets:  :30 cobra stretch - :30 elbow-to-instep/side

Warm Up - 3 sets:  5 shuttle runs - 5 plank to downward dogs - 10 banded pull-aparts - 5 push-up + plank reach throughs - 10 banded pass-throughs - DB snatch:  Dumbbell deadlift + shrug - Dumbbell high pull - DB power snatches - 2 sets:  5 burpees - 5 alternating dumbbell snatches - 50-meter double-dumbbell farmers carry – Rest 1:00 between sets – Use workout variations.

WOD - 20 Min AMRAP
30 burpees L2-same L1-15 burpees
20 alt DB snatches L3-50/35# L2-40/25# L1-25/10#
100-m double-DB farmers carry L3-50/35# L2-40/25# L1-25/10#

Rounds + reps

Post WOD - :45 foam roll quadricep/leg - :45 foam roll glute-med/side

Warm Up - 2 sets:   5 scap pull-ups - 10 kip swings - 10 air squats - 30 jumping jacks - 2 sets:  - 10 reverse lunges - 5 strict pull-ups - 30 skier jacks - 1 set:   8 box step-ups - 4 pull-to-stands - 20 mountain climbers - 1 set:  - 8 box jumps - 1 rope climb - 10 up-downs

WOD I - 8 Min AMRAP
8 box jumps L3-24/20” L2-20/16” L1-16/12”
1 rope climb to 15’ L2-AHAP L1-2 Hand over Hand

Rounds + Reps

Strength - Every 90 sec
3 power cleans
2 hang power cleans
1 push jerk

10 Rounds – Build in load

Core Work - 12 Min EMOM

Odd Min:  15 GHD Sit ups L2-Med ball sit ups L1-Abmat Sit ups

Even Min:  15 GHD Hip Extensions L2-Med Ball Good Mornings L1-Superman

Post WOD - 1:00 pigeon pose/side - :30 forearm stretch on wall/side

Warm Up - 2 sets:  20 jumping jacks - 10 steps banded monster walk forward - 10 steps banded monster walk back - 10 banded hip bridges - 10 sumo stance good mornings - 10 alternating plank hold shoulder taps - 5 inchworm + 1 push-ups - 10 alternating unweighted single-leg deadlifts - 3 partial range of motion wall walks - 10 staggered stance good mornings/leg - :30 wall-facing handstand hold - 10 Cossack squats - 3 wall walks – Deadlift:  5 Deadlift to the knee – 5 deadlift from knee to stand – 5 deadlifts (slow up) – 10 deadlifts – Deadlifts – 8-8-8 – Build to your workout weight.
WOD
21-18-15-12-9-6-3 L2-same L1-14-12-10-8-6-4-2
Deadlifts L3-115/85# L2-95/65# L1-75/55#
– Complete 2 wall walks after each set L2-1 wall walk L1-10 plank shoulder taps

For time
Strength – Snatch Deadlift (pause at knee) – 5-5-5-3-3-3

Post WOD - 2 sets:  :30 Samson stretch/side - :30 elevated pigeon 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 lunges (empty barbell) - :30 up-downs - 2 set:  200-meter run - 10 overhead squats (get to working weight)

WOD – “Nancy”
400-meter run L2-300m L1-200m
15 overhead squats L3-95/65# L2-65/45# L1-45/25#

5 rounds for time
Strength – Snatch – 3 (72%)-2 (77%)-1 (82%)-3 (77%)-2 (82%)-1 (84%)-1 (82%)-1 (87%) (2 Min per set)

Post WOD - 1:00 banded shoulder stretch/arm

Warm Up - 2 sets:  :20 jumping jacks - :20 mountain climbers - :20 Superman arch-ups - :20 up-downs - :20 walking lunges - :20 burpees – DB Hang Clean & Jerk:  4 DB Dip and stand/arm – 4 DB Shrugs/arm – 4 DB Cleans/arm – 4 DB S2OH/arm – 4 DB Push jerk/arm – 4 DB Hang clean & jerk /arm -

WOD – 25.1 – 15 Min AMRAP

AMRAP 15:
3 lateral burpees over the dumbbell L2-same L1-3 burpees
3 DB hang clean-to-overheads L3-50/35# L2-35/20# L1-20/10#
Walking lunges (30 ft) L2-same L1-same
– Walking lunge is 15 ft out and 15 ft back (4.57 m).
– After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
TOTAL REPS

Post WOD - 1:00 banded shoulder stretch/arm - 1:00 pigeon stretch/leg:30 pigeon stretch/leg

Warm Up - 2 sets:  1:00 air bike - 20 mountain climbers - 10 air squats - 1 set:  10 back-to-back twist passes - 10 granny tosses - 10 chest passes - 10 side tosses, right - 10 side tosses, left - 10 roll passes - 10 squat throws – Wall ball shots:  5 pause squats – 5 pause med ball squats – 5 med ball thrusters – 5 wall ball shots – Box step ups:  6 box step ups – 6 DB box step ups (light) – 6 DB box step ups (work weight) –

WOD

On a 10:00 clock:
50 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
60/50 calorie bike L2-45/35 calorie bike L1-30/25 calorie bike
Max single-DB box step-ups L3-50/35# 20/20” L2-40/25# 18/16” L1-30/15# 16/12”

Total box step ups

Strength – Shoulder Press – 5-5-5-3-3-3

Post WOD - 1:00 couch stretch/side

Warm Up - :30 easy row - :30 moderate row - :30 hard row - 10 alternating Samson stretches - :30 easy row - :30 moderate row - :30 hard row - 10 alternating elbow-to-insteps – 300/250m row – Jump rope:  30 singles – 15 high jump singles – 5 double unders – 20 running singles – 15 double unders – 30 sec max double unders (or 30 reps) –

WOD

1000m/800m row L2-900m/700m row l1-800m/400m row
100 double-unders L2-50 double unders l1-100 singles

3 Rounds for Time

WOD II

50 GHD sit ups L2-50 Med ball sit ups L1-50 abmat sit ups

For Time

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

Warm Up – Banded:  2:00 bike, row, or ski - 10 unweighted single-leg deadlifts - 10 alternating Cossack squats - 10 alternating Samson stretches - 10 monster walk steps, forward - 10 monster walk steps, backwards - 10 banded sumo stance good mornings - 10 banded pull-aparts - 4 sets:  3 deadlifts – Lift every 2:00. – Start light and build up to starting weight.

Strength I – Deadlift – 10-8-8-4-4-4

Strength II – Snatch – 3-2-1-1-1

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

Warm Up - :15 arm circles forward (small) - :15 arm circles forward (large) - :15 arm circles backward (small) - :15 arm circles backward (large) - 10 PVC pass-throughs - 5 PVC around-the-worlds/direction - 5 cobra stretch to downward dogs - 100-meter jog - 10 ring rows - :20 push-ups from the knees - 200-m run - 10 feet-elevated ring rows - :20 hand-release push-ups from the knees - 200-meter run - 10 scap pull-ups - :20 hand-release push-ups – Chest to bar pullups:  8 kip swings – 5 kips + 3 lever downs – 5 kipping pullups – 5 chest to bar pullups – Mini round:  200-meter run - 7 chest-to-bar pull-ups - 8 hand-release push-ups – Use workout variations.

WOD
15 chest-to-bar pull-ups L2-10 pull-ups L1-15 ring rows
25 hand-release push-ups L2-15 reps L1-15 from the knees
400-meter run L2-300m L1-200m

3 Rounds for time (20 Min CAP)

Post WOD - 1:00 banded shoulder stretch/side

Warm Up - 2:00 run, bike, row, or ski - 10 alternating elbow-to-insteps - 10 leg swings/leg (front and back) - 1:00 run, bike, row, or ski - 10 alternating Samson stretch - 10 leg swings/leg (across the body) - 1:00 run, bike, row, or ski - 10 alternating lunges - 10 clean grip deadlifts - 10 clean pulls - :30 run, bike, row, or ski - 1:00 alternating single-leg squats - 10 power cleans (empty barbell) – Power cleans – 5-5-5 – Build to workout weight. 

WOD – 10 MIN AMRAP
20 alternating single-leg squats L2-assisted single-leg squats L1-reverse lunges
10 power cleans L3-185/125# L2-135/95# L1-55/35#

Rounds + reps

Strength – Back Squat – 4-4-4-4-4-4-4

Post WOD - :30 Samson stretch/side - :30 elevated pigeon stretch/side - :30 seated reach stretch

Warm Up - 20 jumping jacks - 5 synchronized inchworms - 20 jumping jacks - 5 synchronized push-ups
10 ring rows - 5 synchronized up-downs - 10 kip swings - 5 synchronized burpees - 10 hanging knee raises - 5 synchronized burpees - Rope climb: 1 pull-to-stand - 2 foot hooks - 1 foot hook + 1 pull + re-establish foot hook - 1 rope climb - Wall walks: 10 alternating plank shoulder taps - 10 alternating feet-on-wall shoulder taps - 1 partial wall walk - 1 wall walk - Muscle up: :15 ring support hold - 5 kneeling false grip ring rows - 3 kneeling muscle-up transitions - 1 ring muscle-ups

Partner WOD -share the work - only one works at a time-
20 synchronized burpees
20 rope climbs to 15ft. L2-14 to as high as possible L1-20 pull to stands
20 synchronized burpees
20 wall walks L2-15 wall walks L1-20 inchworms
20 synchronized burpees
20 muscle-ups L2-15 jumping muscle ups L1-20 ring rows + 20 box dips
– Share the rope climbs, wall walks, and muscle-ups as needed.
For time

Post WOD - Accumulate: 30 reach, roll, and lift

Warm Up - 3:00 row, bike, or ski - 5 hang snatch grip deadlift shrugs - 5 shoulder presses - 5 sumo deadlifts - 5 air squats - 10 hang muscle snatches - 5 dip drive (bar in front rack) - 5 sumo deadlift + shrugs - 5 front squats – Add weight:  2 sets - 5 hang power snatches - 5 push presses - 5 sumo deadlift high pulls - 5 front squats

WOD I
50 hang power snatches L3-95/65# L2-65/45# L1-35/25#
50 push presses
50 sumo deadlift high pulls
50 front squats

For Time

WOD II

25 GHD sit-ups L2-Med ball straight leg abmat sit-ups L1-15 straight leg abmat sit-ups
:30 rest

8 sets for time                                                                  

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

Warm Up - 10 alternating Spiderman stretches - 10 alternating hamstring scoop stretches - 20 banded side steps, right - 20 banded side steps, left - 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 – Karaoke - Skipping (forward/back/height/length) - Shuttle runs - 1 set:  10 ring rows - 10 kettlebell deadlifts - 5 ring rows (more challenging) - 5 single-arm Russian kettlebell swings/arm - 2 sets:  5 strict pull-ups - 10 Russian kettlebell swings - 100-meter jog
WOD
25 strict pull-ups L2-10 strict pull ups L1-25 ring rows
50 Russian KB swings L3-70/55# L2-55/35# L1-25/15#
800-meter run L2-600m L1-400m

For time (12 Min Cap)

Strength - Clean Complex - 1 clean grip deadlift - 1 clean pull - 1 power clean - 1 front squat – 7 sets (2:30 each set)

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

Warm Up - 1 set:  5:00 slow run, bike, row, or ski - 3 sets:  10 PVC pass throughs - 10 PVC good mornings - 10 PVC muscle snatches - 10 PVC shoulder presses - 1 set:  10 deadlifts (empty barbell) 8 clean pulls - 6 muscle cleans – 5 front squats - 5 push jerks - 3 sets:  5 clean and jerks

WOD I – “Grace”

30 Clean & Jerks 135/95# L2-95/65# L1-45/35#

For Time

WOD II
400m run L2-300m L1-200m
30 box jump-overs L3-24/20” L2-20/16” L1-16/12”
400m L2-300m L1-200m
30 toes-to-bars L2-30 K290 L1-30 lying toes to bar
400m L2-300m L1-200m
30 double-dumbbell thrusters L3-35/20# L2-25/15# L1-20/10#

For time

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

Warm Up - 2 sets:  5 planks to downward dog - 10 banded pull-aparts - 10 banded pass-throughs - 2 sets:  10 alternating Spiderman stretches - 10 alternating toy soldiers - 10 alternating plank reach-throughs - 2 sets:  :40 air squats - :20 rest - :40 sit-ups - :20 rest – PVC:  Snatch grip -  5 back rack presses – 3 hang dip shrug – 3 hang dip power pull – 3 hang muscle snatch – 3 overhead squats – Snatch complex:  1 snatch grip deadlift - 1 snatch pull - 1 snatch - 1 overhead squat (1 round PVC / 1 round empty bar) –

Strength – Snatch Complex - 1 snatch grip deadlift - 1 snatch pull - 1 snatch - 1 overhead squat – 7 sets (3 min each set)

WOD
100 AbMat sit-ups L2-same L1-60 abmat sit-ups
50 overhead squats L3-155/105# L2-115/75# L1-25 @ 45/35#

For time (10 Min CAP)

Post WOD - 2 sets:  :30 cobra stretch - :30 banded shoulder stretch/side

Warm Up - 2 sets:  10 alternating Samson stretch lunges - 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:  2 x :30 row | Chest and torso upright. - 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:  150-meter row, holding a pace of 1:45-2:30/500 meters - 1:00 rest

WOD

2000m Row L2-1500m row L1-1000m row

For Time (10 Min Cap)

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

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