S/T
Every Minute on the Minute for 6 Minutes:
5 Deadlifts, increasing weight as able

WOD
“Barbara Lite”
3 Rounds:
20 Pullups Scaled: Ring Rows or 10-15 Pullups
30 Pushups
40 Situps
50 Squats

*Rest 3 minutes between rounds. Score for time minus rest.

With a Partner, “I Go You Go” Style:
100 Russian KB Swings 24kg/16kg
80 Cal Row or 35 Cal Bike
60 Box Jumps 24”/20”
40 Toe to Bar
100 Double Unders
40 Toe to Bar
60 Box Jumps
80 Cal Row or 35 Cal Bike
100 Russian KB Swings 24kg/16kg

*Partners must complete all of one exercise before moving to the next exercise. Partners can switch at any time.

S/T
Every Minute on the Minute for 6 Minutes:
2 Overhead Squats
*Increase weight as able

WOD
21/15/9
Overhead Squats 75#/55#
Pullups
500m Row, .8 Mile Bike, or 400m Run each round

S/T
Every 1:30 for 4:30 (3 sets): 5 Strict Press in Split Stance
Every 1:30 for 4:30 (3 sets): 3 Jerk Balance  https://www.catalystathletics.com/exercise/193/Jerk-Balance/
Every 1:30 for 4:30 (3 Sets): 3 Split Jerks

WOD
Every Minute on the Minute for 15 Minutes (5 Rounds):
Minute 1 - 15/12 Cal Bike or Row (if possible, alternate)
Minute 2 - 16 Single Arm Overhead DB Lunge Steps 30#/20# (8 L/8ft R)
Minute 3 - 6 Power Cleans 115#/75#

*If you are unable to complete the number of reps in time, scale back to a number that is doable.

S/T
On a 10 Minute Clock:
5 x 75% of 3 Rep Max Back Squat
3 x 85% of 3 Rep Max Back Squat
1+ x 95% of 3 Rep Max Back Squat

WOD
AMR 16 Minutes:
10 Deadlifts 205#/145#
15 Wall Ball 20#/14#
20 Over the Box Jumps 24”/20”
 
*Every 2 Minutes starting at 0:00,  20 Double Unders
 **Score for total reps, not including Double Unders

S/T
4 Sets:
10-12 Split Stance DB or KB Deadlifts L/R
6-8 Single Leg Box Jumps L/R
Level 1: Jump off two feet, Land on one foot
Level 2: One foot take-off, One foot landing, step down

WOD
AMR 4 Minutes:
8 Pullups
8 Push-ups

AMR 4 Minutes:
8 Burpees
16 Oblique V-Ups (8L/ 8R)

AMR 4 Minutes:
8 DB Hang Power Cleans 30#/20#
8 DB Push Press

*1 Minute Rest between AMRs. Score for total reps completed. Athletes can choose the order in which they would like to complete the AMRs.

S/T
4 Sets:
8-12 Half Kneeling Med Ball Rotational Slams L/R at a Light to Moderate Med Ball Weight
Catch and release the med ball as quickly as possible, slam the wall as hard as possible
3-5 Speed Skater to Broad Jump L/R
Level 1: Two foot broad jump take-off to two foot landing
Level 2: One foot broad jump take-off to two foot landing
*No matter which level, work on sticking the landing every time

WOD
“Benchmark Blitz!”
Perform 2 of the following Benchmark workouts. Rest as needed between efforts, scale as needed:
“Helen”
3 Rounds:
400m Run
21 KB Swings 24kg/16kg
12 Pullups

“Jackie”
1000m Row
50 Blank Bar Thrusters 45#/35#
30 Pullups

“Diane”
21/15/9
Deadlift 225#/155#
Handstand Pushups

“Elizabeth”
21/15/9
Squat Cleans 135#/95#
Ring Dips

“Fran”
21/15/9
Thrusters 95#/65#
Pullups

“Josh”
21/15/9
Overhead Squats 95#/65#
42/30/18
Pullups

“Grace”
30 Clean and Jerks for time 135#/95#

“Karen”
150 Wall Ball for time 20#/14#

With a partner, follow the leader style,
AMR 25 Minutes:
30 Butterfly Situps
30 Squats
20 Alternating Single Arm DB Snatch 40#/30#
20 Hand Release Pushups
10 Pullups

*Partner A starts with Situps. As soon as Partner A moves to Squats, Partner B can start on Situps. Partner B can not move on to the next exercise until Partner A has moved on (for example, Partner B can not start Snatches until Partner A has moved to Pushups). Once partner B has completed Pullups, they will move immediately to Situps and start the next round.  Score for total reps completed as a team in 25 Minutes.

S/T
3 Sets:
3-5 Depth Jumps
Level 1: Floor Standing Depth Drops
Level 2: Box Depth Drops, Stick the Landing
Level 3: Standing Depth Drop with Max Height Jump
Level 4: Box Depth Drop to Max Height Jump
Raise Box Height for Drop as Able
When jumping, spend as little time in contact with the floor as possible. Touch and Go!
*It is important to note there is a lot more impact dropping than jumping. Start everything from a low height unless you are comfortable with the movement.
3-10 Plyo Pushups
Level 1: Wall Assisted
Level 2: Box Assisted (vary the height as necessary)
Level 3: Plyo on the Floor
Level 4: Plyo with Plates or Boxes

WOD
3 Rounds, AMR 4 Minutes:
12 Wall Ball 20#/14#
10 Burpee Over the Box Jumps 24”/20”

*Rest 1:30 Between Rounds

S/T
Every 1:30 for 4:30 (3 sets): 5 Strict Press in Split Stance
Every 1:30 for 3:00 (2 sets): 3 Jerk Balance
Every 1:30 for 3:00 (2 Sets): 3 Split Jerks

WOD
7 Rounds:
10 KB Lawnmower Pulls (5 L/R) 24KG/16KG (Single Arm SDHP)
12 Russian KB Swings
1:30 Single Arm Front Rack KB Hold (45 sec L/R)

*Rest 1 Minute Between Rounds. Score for total time including rest time.