WOD: FOR TIME 25/20 Calorie bike 15 Power cleans (155#/105#) 50 Bar facing burpees 15 Power cleans 25/20 Calorie bike *No Bike Variation* Sub with equal time on any row, ski, or run *No Barbell Variation* Perform cleans with any weighted object available (DB's, KB's,...

WOD: 6 Minute AMRAP 2 Hang DB snatch(50#/35#)*per arm* 2 Toes to bar 8 Double unders 4 Hang DB snatch 4 Toes to bar 16 Double unders 6 Hang DB snatch 6 Toes to bar 24 Double unders Etc... -Rest 2:00, THEN: *Complete total reps straight through FOR TIME* *No Dumbbell...

WOD: 5 Rounds for max reps 3 minute AMRAP 200m run 150ft odd object carry (AHAP) max rep "X" movement *rest 1:00 between rounds* Round 1: air squats Round 2: pushups Round 3: pull-ups Round 4: jumping lunges Round 5: burpees *No Run Variation* Sub with equal time on...

WOD: Rest Day.

WOD: 5 Rounds for time 30 Double unders 15 Kettlebell swings (53#/35#) 30 Double unders 15/10 Calorie bike *No Jump Rope Variation* Sub with either penguin jumps (hand claps on the sides to work timing of the rope), jumping jacks, mountain climbers, or any other...

WOD: Deadlift 20 Minutes to build to a 1 rep max THEN: "Sugar Daddy" FOR TIME 21-15-9 Deadlift (225#/155#) *400m Run after each round* "TEX"essory work: Bicep curls Skull crushers *Mirror recommended* (Courtesy of Coach Jeremy) *No Barbell Variation* Use any weighted...

WOD: 16 Minute AMRAP 500m Row 21 Wall balls (20#/14#) 12 Lateral burpees over rower *No Rower Variation* Sub equal time/distance with any bike, ski, or run *No Medicine Ball Variation* Perform light thrusters in place of wall balls (DB's, KB's, empty barbell, etc.)...

WOD: 2 Rounds for time 25 Situps 50m Farmers carry (53#/35#) .75 Mile echo bike -Rest 2:00 2 Rounds for time 25 V-ups 50m Double KB front rack carry (53#/35#) .75 Mile echo bike -Rest 2:00 2 Rounds for time 25 Overhead bumper plate situps (25#/15#) 50m Suitcase/front...

WOD: 3 Position power clean (High hang, hang, floor) 15 Minutes to build to a max complex THEN: 12 Minute alternating EMOM Odd minutes: 12 power cleans (135#/95#) Even minutes: 12 box jump overs (24"/20") *No Barbell Variation* (For clean complex) use either a set of...

WOD: "Murph" FOR TIME 1 mile run 100 pullups 200 pushups 300 air squats 1 mile run *If you have a 20lb vest or body armor, wear it* or....... "Loredo" 6 rounds for time 24 air squats 24 pushups 24 walking lunges 400m run "MURPH" VARIATIONS Half "Murph" 800m run 50...

WOD: "ACTIVE RECOVERY DAY!" Choose any of the active rest activities below or complete one of your own creation: -Find a local hike and get some fresh air -Kayak or Standup Paddle Board out in the Sound -Take the kids, family, or yourself on a walk around your...

WOD: FOR TIME 16 Alternating DB snatch (70#/50#) 15/12 Calorie echo bike 24 Pullups 50ft Handstand walk -Directly into: 16 Alternating DB snatch 15/12 Calorie echo bike 12 Chest to bar pull-ups 50ft Handstand walk -Directly into 16 Alternating DB snatch 15/12 Calorie...

WOD: Every 2:00 for 16:00 (8 sets) Front squat 3-3-3-3-3-3-3-3 Accessory work: 3 Rounds of: 1:30 Banded glute march Max time driver squat wall sit hold (25#/15#) *Rest as needed between rounds* *No Barbell Variation* Perform squats with any weighted object you have...

WOD: 8 Rounds for max reps 3 Minute AMRAP 12 Burpee box jump overs (24"/20") Max meter row *Rest 1:30 after each round* *No Box Variation* Use anything you have that you can jump on or overc(bench, bucket, stairs, etc.) or perform broad jump burpees *No Jump...

WOD: 8 Minute AMRAP 10 Double unders 4 Double DB reverse step lunge (40#/30#) 20 Double unders 8 Double DB reverse step lunge 30 Double unders 12 Double DB reverse step lunge Etc... -Rest 2:00 8 Minute AMRAP 10 Situps 4 Double DB swings (40#/30#) 20 Situps 8 Double DB...

WOD: 6 Rounds for Time 5 Clean and jerks (155#/105#) 400m Run (Courtesy of Coach Brian) *No Barbell Variation* Use any weighted objects that you have available for clean and jerks (DB's, KB's, sandbag, case of water, etc.) *No Run Variation* Rower: 500m Echo/Assault...

WOD: 15 Minute AMRAP 5:00 max calorie row 4:00 max wall balls (20#/14#) 3:00 max hang DB snatch (50#/35#) 2:00 max lateral burpees over DB 1:00 calorie echo bike *no rest between movements* *No Rower Variation* Same time on any machine (bike,ski, treadmill, etc.) or a...

WOD: Every 2:00 for 20:00(10 sets) Deadlift 5-5-3-3-1-1-1-1-1-1 Accessory work: 100 Banded good mornings *No Barbell Variation* Use any weighted objects than you can pick up off the floor (DB's, KB's, laundry basket, etc.) *depending on the loading, also think about...

WOD: "Moani" 33 Minute AMRAP 800m Run 5 Chest to bar pull-ups 14 Push press (95#/65#) 5 Pullups 14 Burpees *No Run Variation* Sub equal distance/time on any machine (bike,ski,row,etc.) or perform a 200-400m brisk walk *No Pullup Bar Variation* Sub with 2 different...

WOD: 3 Rounds for time 500m Row 40 Situps 30 Russian twists (25#/15#) 200m Double KB front rack carry (35#/26#) *No Rower Variation* Sub with equal time/distance on any machine (bike, ski, treadmill, etc.) or a 400m run *No Bumper Plate Variation* Use any weighted...

WOD: 7 Minute AMRAP 30 Back squats (165#/115#) 30/21 Calorie echo bike Max rep single DB box step ups (50#/35#)(24"/20") -Rest 3:00 7 Minute AMRAP 30 Single DB box step ups (50#/35#)(24"/20") 30/21 Calorie echo bike Max rep back squats (165#/115#) -Rest 3:00 7 Minute...

WOD: 8 Rounds for time 35 Double unders 10 Pushups *Directly into a :30 plank hold* (Courtesy of Coach Cade) *No Jump Rope Variation* May sub with double under penguin jumps, jumping jacks, stair touches, etc. *No Jumping Variation* Perform a 20 second hard effort...

WOD: Rest Day.

WOD: 4 Rounds for max reps 4 Minute AMRAP 30/24 Calorie row 20 Alternating pistol squats 10 Handstand pushups Max rep muscleups *Rest 2:00 between rounds* *No Rower Variation* Sub with equal cals on any machine (bike, ski) or a 400m run *No Pistol Squat Variation*...

WOD: FOR TIME 40 Wall balls (20#/14#) 40 Box jump overs (24"/20") -Directly into: 2 Rounds of: 20 Medicine ball cleans (20#/14#) 20 Burpees -Directly into: 4 Rounds of: 10 Medicine ball clean wall balls (20#/14#) 10 Burpee box jump overs (24"/20") *No Medicine Ball...