Warm Up
2 Rounds
400m Run
20 Double Unders
10 Goblet Squats
5 Strict Pull Ups

WOD
Partner Cindy
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

While Partner A does Cindy, Partner B runs a 200m w/ sandbag or medball.
When Partner B returns from run they will pick up where Partner A left off and Partner A Runs.

Post-WOD
Goat Training

Warm Up
2 Rounds
250m Row
10 Good Mornings 45/15
15 KB Swings 45/25
20 Push Ups
25 Air Squats

Strength
Deadlift 4×4
@80% 1RM, each set should be unbroken rest 1-2 min Between Sets

WOD
FGB Style
Snatch 75/55
Row (Calories)
Bench Press 75/55
Medball Cleans 20/14
Burpees

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Warm Up
3 Rounds
200m Run
10 Good Mornings 45/25
10 KB Swings 45/25
10 OH Squats 45/25

WOD
“Lumberjack 20″
20 Deadlifts 275/185
Run 400m
20 KB Swings 75/55
Run 400m
20 Overhead Squats 115/75
Run 400m
20 Burpees
Run 400m
20 C2B Pull-ups
Run 400m
20 Box jumps 24″/20″
Run 400m
20 DB Squat Cleans 45/25 each arm
Run 400m

Warm Up
3 Rounds
250m Row
10 OH Plate Lunges 45/25
10 KB Swings 45/25
10 Push Ups

Strength
Split Jerks 1-1-1-1-1

WOD
10 Min AMRAP
5 Ring Dips
5 Hang Cleans 155/105
5 Burpee Pull Ups
5 Sit Ups

LI – 95/65
LII- 65/35

Warm Up
3 Rounds
2 Sprints
10 Push Press 45/25
10 Good Mornings 45/25
10 Muscle Snatch 45/25

Strength
Snatch – 15Min to find 1RM

WOD
5 Rounds
5 Deadlifts 275/185
25 Air Squats
5 HSPU’s

LI – 225/155
LII – 155/ 115
LII – 95/65

Warm Up
25 Air Squats
20 Sit Ups
15 Push Ups
10 Pull Ups
800m Run / 1k Row

Skill
10Min EMOTM
Rx- 20 Double Unders
LI – 15 Double Unders
LII- 10 Double Unders

WOD
3 Rounds
200m Run
20 Toes 2 Bar
1 Rope Climb
200m Run
20 Box Jumps 24″/20″
1 Rope Climb

Warm Up
3 Rounds
2 Sprints
10 Wall balls
2 Sprints
10 Russian Twists
2 Sprints
10 Medball Cleans

Strength
Bench Press 5-5-3-3-1-1

WOD
10 Strict Press
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats

Rx – 115/75
LI – 95/65
LII- 65/35

Warm Up
3 Rounds
250m Row
15 Air Squats
10 Push Ups
5 Pull Ups

Strength
Front Squats 4×4

WOD
“Helen”
3 rounds
400m run
21 KB swing 55/35
12 pull up

Warm Up
3 Rounds
100m Run
15 KB Swings
10 Sit Ups
15 Wall balls
10 Russian Twists

WOD
30-20-10
Push Press 115/75
Burpees
Overhead Walking Lunges 45/25

Or

“Choose Your Own WOD”

Warm Up
2 Rounds
200m Run
10 Push Press
10 Broad Jumps
10 Muscle Snatches
250m Row

If you are doing the Whole Life Challenge this is your warm up
Do not do the above warm up.
Whole Life WOD
8 min AMRAP
5 Burpees
10 air squats
15 sit ups
Count your rounds

WOD
“300″
25 Pull-up
50 Deadlifts 135/95
50 Push-up
50 Box Jump 24″/20″
50 Floor Wiper 135/95
50 KB/DB Clean and Jerk 35/20
25 Pull-up

LI
DL: 95/65
BJ: 24″/20″
KB: 25/15

LII
DL: 65/35
BJ: 20″/16″
KB: 20/10

Post-WOD
Active Recovery
1 Mile Run