WODS

Warm-up (6min) Spiderman Lunge x 10 total Backwards lunge w/ twist x 10 Lateral Lunge x 10 Downward dogs x 10 90/90 windmill x 10 + (4min) Workout Briefing + (10min) Each team set up and warm-up stations below Workout…

Warm-up Coach’s Choice Workout For the following 20 minutes, increase the loading on the barbell eachset, allowing the initial positional work to help you build into heavyloading for your full cleans from the floor. A. EMOM, for 6 minutes (6…

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict or kipping Handstand Push-Ups or 6 Seated (on bench) DB Shoulder Press 6 Strict Pull-Ups 9 Toes-to-Bar 12 Russian…

Warm-up 2 sets of: Side plank banded Row x 10/side Quadruped torso Rotations x 10/side Half Kneeling KB chops x 10/side 90/90 Windmill x 10/side Banded Gd mornings x 10 Workout A. Every 2 minutes, for 18 minutes (3 sets…

Warm-up Hip crossover x 10 reps Iron Cross x 10 reps Rollover-to-Vsit x 10 reps Samson Stretch x 10 reps Pigeon stretch x 90sec/side + 2 sets: 10 banded side steps to the right + 10 squats 10 banded side…

Warm-up: Jumping Jacks x 30sec Alternating Lateral Lunges x 30sec Quick Single Unders x 30sec Air Squats x 30sec High knee Single Unders x 30sec Push-up to Down Dog x 30sec + 2 sets w/ Empty BB: 5 Good Mornings 5 Back…

Warm-Up Butt Kicks x 50’ High knee Pillar Skips x 50’ Straight leg pillar Skips x 50’ Straight leg and arm bear crawl x 50’ (Forward and Backward) Forearm Smash x 30sec Forearm stretch x 30 sec each side +…

Warm-Up Jumping Jacks x 30sec Spidermans x 30’ PVC Pass Throughs x 30sec Walking lunge w/ Samson Stretch x 30’ Air Squats x 30sec Downward Dog x 30sec PVC Overhead Squats x 30sec + Coach’s Barbell Warm-up Workout A. Every 2 minutes, for…

“One-Two Punch” In Teams of 2: AMRAP in 20min: 3 Kettlebell Swings (53/35lb), 3 Box Jump Overs (24/20”), 3 Wallballs (20/14lb) 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs …..…

Warm-up Quadruped Y Hold (straight midline, tight abs, thumbs up) 15sec hold/side x 4/side alternating reps Prone T’s from bench x 20 reps (every 5th rep hold for 5sec) Prone W’s w/ pinky’s towards ceiling x 20 reps (every 5th…

Warm-Up Coach’s choice Workout Choose an option below: A1. In teams of two, with only one partner working at a time, complete3 rounds each for time of: 50 Wall Balls (20/14 lbs) A2. In teams of two….Perform AMRAP in 10…

Warm-up 2 sets: Lateral Crawls x 15’/side Lateral Lunge x 5/side Strict Knees to Armpit x 5 sloow reps Bench Dips x 5 deep reps + Warm-up movements below Workout A1. Russian Step-Ups; 10/leg x 4 sets, rest 30 A2.…

Warm-Up 2 sets: 90/90 windmill x 10 Reverse Snow Angels x 10 Banded Straight arm Pull down x 10 Banded Single Arm Row x 10 + Trap and pec smash with lacrosse ball + Warm-up stations below (8 min) Workout…

Warm-Up Coach’s choice Workout A1. Back Squat @31×1; 8 reps x 3 sets, rest 60sec A2. 5 Single-Arm DB Push Presses + 150’ Waiter’s Walk (Left Arm), rest30sec *Go as heavy as possible; after the fifth push press, go directly…

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Air Squats 40 Kettlebell Swings (53/35lbs) 30 Shoulder to Overhead (95/65 lbs) If use DB’s (35/20lbs) 20 Burpees 10 Strict…

Warm-Up 2 sets: Tall Kneeling Pallof Press (banded) x 10/side Reverse Snow angels x 10 slow reps Air Squats x 10 Jump Rope singles (30sec on 30sec off) x 2 + Banded Rotator ext/int rotations Workout A. AMRAP in 15…

Warm-Up Spiderman lunge x 10 total Backward lunges w/ twist x 10 total Rollover to V-Sit x 10 Straight leg and arm bear crawl x 50’ Forward and Backward Russian Step Ups x 10/leg Single Leg RDL w/ Kb x…

Warm-Up Coaches Choice Workout EMOM x 24min (6 Rounds): Station 1 – 1 Round of “Cindy” Station 2 – 10 Alternating 1-arm DB Snatches Station 3 – Max Calorie Bike Station 4 – Rest *1 Round of “Cindy”: 5 Pull-ups,…