Warm-up
3 Steady Rounds
Row 400m
20 Box Step Ups 24/20″

WOD
5 Rounds For Time:
12 Hang Power Cleans 95/65lbs
12 Thrusters 95/65lbs
12 Burpees to 6″

Strength/Skill
Every 2 Minutes Until Failure Complete:

200M Row + 4 T2B
200 M Row + 8 T2B
12 T2B; 16 T2B

Warm up: 5 Minutes Cardio/trainer led warm up

Strength:
5x 5 Overhead Squats

WOD:
5 Round “Fight Gone bad”
Box Jumps
Wall balls
KBS
Burpees
Rowing

Strength: Cleans
6 Minutes to work up to heavy Hang Squat Clean then
7 Minute EMOM 2 Hang Squat cleans @ 85% 1RM

WOD:
21-15-9
Shoulder-to-Overhead (135/95)
Chest-to-bar Pull-up

Cash Out:
4 Rounds of
10 tuck ups
30 second superman
10 v ups
30 second hollow hold

Warm up: 5 Minutes Cardio/Trainer led warm up

Strength/Skill:
Back Squat
5 @ 45/35
5 @ 65/55
5@ 65%
5 @ 70%
5 +@ 75%

WOD:
10 Minute AMRAP
2 Box Jumps (30/24)-24/20
5 KBS (53/35)-35/26
7 Back Squats (115/85)-95/65

Skill:
5×10 Pull ups
5×5 Ring Dips/Dips

Warm up cardio and trainer led warm up

Strength: warm up to 65% for strict press then
5-5-5-3
65-70-75-80

WOD: for time
Buy in 50 Abmat Sit ups
30 DB snatches (50/35, 35/20)
400 m run
20 DB snatches
200 m run
10 DB snatches
100 m run
Cash out 50 Abmat Sit ups

Warm up: 5 Minutes cardio/mobility/trainer led warm up

Strength:
Hang Snatch
5-5-5-3-3-3
50-60-70-80-80-80

WOD: 8 Minute AMRAP
4 Goblet Squats
6 Pull ups
8 DB Snatches (50/35)
10 GHD Sit ups

Then:
8 Minute EMOM
1 Min max calorie row or bike
1 Minute rest

Warm up: 5 minutes cardio/trainer led warm up

Strength:
5 Rounds of
10 tuck ups
10 v ups
10 hollow rocks

WOD: Happy Birthday Sherrie
“Filthy Fifty”
For time:
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (53/35)
50 Walking lunge steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders (150 singles)

Warm up: 5 minutes cardio/mobility

Strength:
Establish a 1RM Front Squat AND Back Squat

WOD:
21-15-9
Deadlifts (225/155)
HSPU
Rowing

Warm up: 5 minutes Cardio/trainer led warm up

Strength:
Power cleans working up to 85% then 5x 2 @ 85%

WOD:
75 Burpee Box jumps for time

Then: 2000m row for time

Warm up: 5 minutes cardio/trainer led warm up

Strength:
Strict Press 3×5 @ 60%

Back Squat
10-8-6-4
60-70-75-80%

WOD:
10 Minute EMOM (both)
7 Thrusters (75/55) (scaled is 10 @ 45/35)
4 Strict Pull ups (4 jumping c2b)

Warm up: 5 minutes cardio/trainer led warm up

Strength:
Romanian Deadlifts 4×10
GHD Sit ups 4×10 or weighted ab mat sit ups

WOD
12 minute AMRAP
2 Wall climbs
4 Turkish get ups
6 slam ball cleans

Cash out: 4 rounds of
30 second bar hang
1 minute plank

Warm up: 5 minutes cardio/trainer led warm up

Strength:
4 minute warm up on power clean/squat clean then 6 minutes to establish a 1RM clean (power or squat)

WOD A: 9 minutes
2 rounds of 1 minute per movement FGB style
Burpees
Goblet Squats (53/35) scaled or masters (44lb/26)
KBS (53/35) scaled or masters 44/26
Box Overs (24in male/20in female)- scaled/masters-step overs
1 Minute Rest

WOD B: 7 Minutes
30 S2OH 115/75
*every time you put the bar down 10 air squats

AMRAP with the remaining time of:
3 Toes-to-Bar / Knees-to-Chest
3 Deadlifts, 205/145 – 165/115
6 Toes-to-Bar / Knees-to-Chest
6 Deadlifts, 205/145 – 165/115
9 Toes-to-Bar / Knees-to-Chest
9 Deadlifts, 205/145 – 165/115

Cash out 500m row for time

Strength:
Pull up negatives 5×3
HSPU negatives (scaled- kick up and DB strict press negatives)

Wod:
20 minute Alternating EMOM
Even: Calorie row
Odd: 10 Push press and 10 Back squats

Rx + 20 calories and 95/65
Rx 15 calories and 75/55
Scaled 12 calories and 45/35

Cash Out:
3 rounds of:
1 lap farmers carry
10 straight leg raises

Strength:
Hang Snatch 6×5
GHD ext 6×5

Wod:
800 meter run/1000m row
Then 3 rounds
25 box jumps (24/20)
25 WB (20/14)
25 GHD Sit ups
Then
800 m run or 1000m row

Cash Out:
100 double unders
or
4 rounds of: 30 Sec on 30 sec off DU work

Strength
12 min to find 1RM Strict press

Wod:
6-9-12-9-6
MU
Deadlifts

Rx + 225/155
Rx 185/135
Scaled 135/95 C2B and dips or assisted MU

Cash out
3rds
10 tuck ups
10 hollow rocks
30 second superman

Warm up:

5 Minutes Cardio

High knees, butt kicks, inch worm with 2 squats/2 push ups, bear crawl, crab walk, opposite leg/opposite hand, lateral shuffle, carioca

Skill A: 3x500M row for time (score is best 500 M time- rest 2 minutes

Strength: Pick Rx+, Rx, or Scaled

10 min: Rx+

Even: 15 C2B

Odd: 5 Strict press/10 Push Press (135/95)

10 Minute EMOM Rx

Even: 12 Pull ups

Odd: 5 Strict/10 Push Press (95/65)

10 Minute EMOM Scaled

Even: 15 Jumping C2B

Odd: 5 strict/10 Push Press 65/45

WOD: 2 RFT

25 Slam ball cleans (50/30)

25 Lateral shuffles (width of turf)

25 Calorie Row/20 calorie bike

25 Box Jumps (24/20)

Warm up: 5 Minutes Cardio then trainer led warm up

Strength:

Deadlifts 4×8

WOD

40-30-20

GHD Sit-ups

21-15-9

Hang Squat Clean

(40-21-30-15-20-9)

Rx: 115/75

Scaled: 75/45

Skill:

Double Unders

Option A: 10 Minute EOMOM

40-40-40-40-40

Option B 10 Minute EMOM

1 Minute attempt

1 Minute Rest

Warm up: 5 Minutes Cardio then trainer led warm up

Strength: 12 Minute EMOM
6 Front Squat @ 65%1RM
8 GHD Extensions

WOD A: 6 Min AMRAP
6 Handstand Push Ups
6 Sumo deadlift high pulls (53/35)

WOD B: 8 Minute AMRAP
100 M Run
6 Wall balls (20/14)
6 DB Snatches (50/35)

Warm up: 5 Minutes Cardio then trainer led warm up

Strength: 4 x 12 DB Bench Press

WOD

16.1

10 OH walking lunges (95/65)

8 Burpees over the bar

10 OH walking lunges

8 C2B

Warm up: 5 Minutes Cardio then trainer led warm up

Strength: 4×12 DB Bench Press

WOD: 16.1

10 OH walking lunges

8 Burpees over the bar

10 OH Walking lunge steps

8 C2B

Warm up: 5 Minutes cardio/trainer led warm up

Strength:

Sumo Deadlifts 5×4

WOD:

10 Rounds of

8 Wallballs  (20/14)

8 Pull ups

10/8 Calorie bike (m/f)

Warm up: 5 Minutes cardio/trainer led warm up and Mobility

Strength/Skill Work:

4×8

Single Leg KB Deadlifts

Pendlay Rows

WOD:

4 Rounds (16 min cap)
15 Burpees

8 Dumbbell OHS (50/35,35/20,20/10)

8 Pull ups

15 GHD Sit ups

(RX+/Rx/Scaled)

Warm up: 5 Minutes cardio/trainer led warm up

Strength: 12 Minutes to complete
Snatches 3×10 (135/95) AKA Isabel
Clean and Jerks 3×10 (135/95) AKA Grace

WOD:
With a Partner for Time:
100 total reps (50 each)
Deadlifts (135/95)
Double Unders
Lunge ball pass
Medball sit ups
Box Jumps
KBS (53/35)
Calorie Bike

Single For time:
50 Deadlifts
50 DU
50 Weighted lunges (45/25)
50 Plate sit ups (25/15)
50 Box jumps (24/20)
50 KBS
50 Calorie Bike

Warm up: 5 Minutes cardio/trainer led warm up

Strength:

Snatches 3×10 AKA ISabel

Clean and Jerks 3×10 AKA Grace

WOD:

With a Partner for Time:

100 total reps (50 each)

Deadlifts (135/95)

Double Unders

Lunge ball pass

Medball sit ups

Box Jumps

KBS (53/35)

Calorie Bike

Single For time:

50 Deadlifts

50 DU

50 Weighted lunges (45/25)

50 Plate sit ups (25/15)

50 Box jumps (24/20)

50 KBS

50 Calorie Bike

Warm up: 5 Minute Cardio

15 Minutes of Mobility/Warm up for Fran

WOD:

“Fran”

21-15-9

Thrusters

Pull ups

Strength:

12 Minute EMOM

12/10 Slam balls

12/10 Calorie Row

20 DU

Warm up: 5 Minutes cardio/trainer led warm up

Strength/Skill: 5-4-3-2-1 OHS

WOD:

30 Minute AMRAP

“McGhee”

5 Deadlifts (275/185)

13 Push ups

9 Box Jumps

Warm up: 5 Minutes cardio/trainer led warm up

Strength:

OHS 5-4-3-2-1

WOD: For Time

10 one legged squats

20 Burpees to target

30 Second Handstand hold (Scaled is 1 wall climb with 30 second hold)

40 Abmat Sit ups

50 KBS-single arm

40 Abmat Sit ups

30 Second Handstand hold

20 Back Burpees

10 1 legged squats

2-7-17

Warm up: 5 Minutes cardio/trainer led warm up

Strength:

Back Squat 4-3-2-1-2-3-4

WOD: 10 Minute AMRAP

12 KB Snatches
9 HSPU
6 bar muscle-ups (6 C2B/6 Dips)

Skill: Double Under practice

1 Minute on 1 Minute Off

Minute 1 Consistent jump

Minute 2 Rest

Minute 3 Double tap while jumping

Minute 4 Rest

Minute 5 Max DU attempt #1

Minute 6 Rest

Minute 7 Max DU attempt #2

Warm up: 5 Minute Cardio then trainer led warm up.

Strength/ Skill:

12 Minute EMOM

6 Strict Pull ups

6 Strict Dips on a bar

6 Strict Ring Dips

WOD:

20 Minute EMOM (Alternating)

Rx:

10 T2B

20 WB (20/14)

Scaled:

10 V ups

15 Wallballs (14/10)

Warm up: 5 Minutes Cardio/Trainer led warm up

Mobility-shoulders, hips, ankles

Strength:

Snatch Balance 5×3

HSPU Progression work

WOD: 5 Rounds of

20 DU (scaled 20 no jump rope DU work or 50 singles)

4 OHS (95/65) (scaled 45/35)

6 Overhead lunges (95/65; scaled-front rack lunges 45/35)

8 T2B (15 second bar hang and 8 v ups)

Warm up: 5 Minutes cardio/trainer led warm up

Strength:
A: Kip swing-for K2E, T2B, Pull ups, C2B
B: 3 Rounds of
10 Hollow rocks
10 V ups
10 Tuck ups
10 second hollow hold

WOD:
18 Minute Partner AMRAP
A Rows 15 Calorie Row (scaled is 10 calories)

B Completes AMRAP of:
1 Laps KB Farmers Carry (53/35)
1 length Waiter Walk (right arm) (45/30)
1 Length Waiter Walk (left arm) (45/30)