“Cocaine bear“

Wod 1: 5rft (increase each set work to max) 5 front squats 7 wall ball 10 kettle bell swings 50 single unders Wod 2: 15 min 3rm Bench press -or- 3rm Deadlift Wod 3: 7 min cap 20 pull ups 25 lunge jumps 15 C2b pull-ups 25 lunge jumps 10 muscle ups 25 lunge jumps

“Mr. Krabs”

Wod: Back squats: 20 min cap 1 rm back squat (5 working sets) Into: 6rm x 2s Wod: 5rft (16min cap) 7 bench press 155/105-135/95-95/65 G*BW Row 300m (sprint) Rest 90sec Core: Over head farmer carry 3s each arm 150’

“Mojo-jojo”

Wod 1: 6 min amrap 15 Russian k-swings 10 goblet squats 5 push press (each arm) Wod 2: 15 min to est. 3rm Bench press Wod 3: Rhandy: 10 min cap 75 power snatches for time 75/55

“Cleaning fridge handles”

Lift: 10 min to est 2rm clean (3 Working sets) Cycle Wod: 3 rounds/10 min cap 4 clean 70-80% of max for the day 5 muscle ups / pull-ups complex 50 double unders Wod: 7 min Amrap of: Row 7 cals Burpee x 7 Into: 50 Deadlifts 155/105-135/95 G*225/155

“Bathrobes with zippers”

Wod: Back squats: 20 min cap 3rm back squat Into: 10rm x 2s Wod:12 min emom Even min: Power Jerk x3 155/105-135/95-95/65-G*185/125 Box jump x10 Odd min: ME cals ski erg Core: L-sit 5sx :10-:20sec

“Armistice Day”

Wod: 3 rounds (50/35) 22 db snatch alternating 22 db squats (rack position) 22 Pushups 400 m run/row/ski (pace) Into: HEAVY TRIPLE DEADLIFT -Or- any lift.

“Sock puppet screaming at each other“

5min cardio: Before class Skill review Pull-up: 10 min Hallow body Beat swing Kip kipping + pop Kipping pull-up Lift: clean + pull-up E3OM x 4 rounds 3rm clean into pull-up + C2b + MU (2+2+1) Wod: 185/125-135/95-95/65 G* 200+/135+ 5 cleans (T&G) 15 dips 2 min ME cals erg

“🟦🦷”

5 min cardio before class: BEFORE!!! Lift: Back squats 20 min cap 3sx3rm Into: 2sx10r (aprox 70-80%) Skill review:10 Min of Strict TTB / strict knee tuck Wod:21-15-9 TTB + 30 Vested step overs In between sets: 35DU (105Dus total) Core buy out: Good mornings 3sx10r

“Bald AF”

Wod primer: 4 rft 150m ski erg 5 SDLHP 95/65 10 bj overs Lift: 20 min to est HS DEADLIFT WOD: 3rft Push press x 7 155/105 Walking lunges x 50’ (25’/25’) 50/35