Workout(s) of the Day

201012 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Bike/Run + 5 BB Front Squats

Strength: 20:00

2 Front Squats (building to ahap)

10 DB Sit-ups

8/8 Bulg Split Squats (Goblet)

10 Hollow Rocks + 10 V-ups + :20 Hollow Hold

Conditioning: E2MOM for 16:00

A- 15/10 Cal Bike + 10 DDB Snatches

B- 150 Single Unders + 25 Air Squats

*Alternate A/B

201009 Hybrid WOD

Warm-up: 10:00 Amrap

:30 Bike + 10 BB Bench + 5 Burpees

Strength: 16:00

Bench Press x 3 (Build to ahap)

:30 Push-up Hold (bottom position)

10 Seated DB Strict Press (on floor)

Conditioning: 20:00 Amrap w/ Partner

100 Pushups

75 Wall Balls (20/14 to 10/9’)

50 BB STOH (115/85)

*25 Cal Machine after each movement

201008 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Deadlifts + 10/7 Cal Bike + :30 Deadhang

Strength: 20:00

3-2-1 TnG Deadlifts (as heavy as possible, rest as needed between rep counts)

200’ Front Rack Carry

10 DB/KB Bent-over Rows

200’ Farmer Carry

Conditioning: For time (8:00 Cap)

21-15-9

Box Jump Overs (24/20”)

Deadlifts (185/125)

Extra: For Completion

1:00 Superman Hold

50 Bodyweight Glute Bridges

1:00 Superman Hold

201008 Burn WOD

Warmup: 10:00

dynamic + AMRAP: :30 bike or run + 5 wall balls + 10 dbl db push press

Conditioning: 5 AMRAP x 5 w/ 2:00 rest between

400/300m row

25 seated plate twists

20 plate GTOH 35/25#

15/10 pushups

max single unders in remaining time (scale up to DU)

201008 FF WOD

Warmup: 8 AMRAP

5/5 db/kb hang cj + 10 pass thrus + 10 pushup shoulder taps + 10 hollow rocks

Gymnastics Skill Work: 25:00 running clock (remember skill work should be done at low-moderate HR…slow down)

headstand to handstand progressions (handstands on plexi only)

double unders (if you have 50+ ub DU practice with heavy rope or drag rope)

handstand pushups feet on box or handstand walk around box in L position

:20 hollow hold roll into :20 arch hold

single leg squats (pistols) use band in j-cups, rings, or high box to assist

Conditioning: 8 EMOM

1 – 4 man makers (pushup + row R, pushup + row L, pc and jerk)

2 – 35 double unders (:45 max singles)

Extra: 4 EMOM

:15 arch hold + :15 hollow hold + toe touches to :50

201007 Hybrid WOD

Warm-up: 15:00 Amrap

:45 Machine + 50 Single Unders + 10 Empty BB Thrusters + 10 Walking Lunges

Conditioning: 31:00

0:00-9:00: 2000/1800m Row

9:00-11:00: Rest

11:00-20:00: Ladder

2-4-6…etc DB Clusters

*50’ Bodyweight Lunge after each round

20:00-22:00: Rest

22:00-31:00: For time

30/24 Cal AB\Echo

3 Rounds of: 75 Single Unders + 25 Sit-ups

30/24 Cal AB\Echo

201007 Burn WOD

Warmup: 12:00

dynamic + AMRAP: 10 ball slams + 15/10 calorie C2 + 10 KBS + 50 singles

Conditioning: 30 EMOM

1 – 10-15 RR (scale up to pullups)

2 – 16 db snatches

3 – 6-8 burpee box get overs 24/20″

4 – 16 goblet squats (same db as snatches)

5 – 25 air squats

6 – rest

201007 FF WOD (upper strength + WOD)

Warmup: 10:00 AMRAP

bike :30 + 5 bb bench press + 10 RR (move to 5 PU) + 5 clapping pushups + 10 pvc pass thru

Strength: 16 AMRAP

BB bench press x 3 (build and finish heavier than last week’s 5rm)

strict pullups x 6-10 (scale with bands as needed, spend no more than 1:30/set)

ring/bar/box dips x 6-10 (scale with light band or box)

dbl KB alternating bent over rows x 12

Conditioning: 13 AMRAP

20 alternating db snatches 35/25#

30 air squats

20 TTB (sub 20 MB situps)

30 goblet squats (same weight as db snatch)

8 burpee box get overs 24/20″

201006 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Machine + 10 Ring Rows + 5 BB Strict Press (build)

Strength: 18:00

1RM Strict Press -> Push Press

6 Strict Pullups (3s descent, sub 10 RR)

12 DB Lateral Fly

16 Alt DB Curls

*Build to a max Strict Press, once you fail start Amrap and build to a max Push Press throughout amrap

Conditioning: E4MOM for 16:00

12 DB Devil’s Press (50/35s)

10 Lateral Burpees over DBs

8 Push Up + Renegade Row

* Use same set of DBs throughout

201006 FF/Burn WOD (aerobic/pacing)

Warmup: 10 EMOM

1 – 10/7 calories bike or row

2 – 5/5 db hang cj + 8 pushups

Conditioning: 7 AMRAP x 4 w/2:00 rest between

C2 bike 1500/1300m row 750/650m (35/27 calories)

20 dbl db/kb thrusters 35/25#s

15 dbl db/kb hang clean and jerks

50 DU (100 singles)

*max meter or calorie bike/row in remaining time

Goal today is to steadily increase the amount of meters or calories you get at the end of each round. Speed up on bikes and rowers each round and cut transition times down. Perform larger sets of db/kb work as you progress. Last round should be all out effort at a sustained pace.

201005 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Bike/Run + :30 Wall-sit + 5 BB Front Squats

Strength: 20:00

Max Front Squats into Max Back Squats (@90% of 1RM FS, 10 rep cap on BS)

:30/:30 Side Plank

15 Banded Good Morning

15 Leg Lifts (slight pause at top)

Conditioning: 7:00 On 2:00 Off x 2

50 Wall Balls (20/14 to 10/9’)

35 DDB Deadlifts (50/35s)

20 DDB C+J (same as DL weight)

Max Cals in remaining time (any machine)

201005 Burn WOD

Warmup: 12 EMOM

1 – 12/9 calorie C2 bike/row

2 – 6 burpees over the rower or parallette

Conditioning: 18 AMRAP

500m row or 1000m C2 bike

20 dbl db/kb hang clean and jerks

15 pullups (sub strict banded or RR)

10 wall balls 20/14# to 10/9′

5 burpees to 6″

201005 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 front squats (build) + 10 air squats

Strength: 16 AMRAP

front squat x 2 (finish heavier than last week’s 3)

SL deadlift (x2db or kb) x 8/8

heavy goblet reverse lunge x 16

WL: every 1:30 x 6 sets

2 hi-hang power cleans + 2 hi-hang squat cleans

Conditioning: 8 EMOM

10 rks + 15 air squats

*add 2 rks each round, finish at 24+15

201002 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 8 BB/DB Bench + 20 Shoulder Taps + :30 Bike/Run

Strength: 20:00

Max Bench Press @90-95% of 5RM

:20 Ring/Parallette L-sit

10 Ring/Bar/Bench Dips

1:00 Recovery Bike/Run

Conditioning: FT w/ Partner (15:00 Cap)

80 Alt DB Snatches (50/35)

60 DB Box Step-Overs (50/35s to 24/20”)

40 DB STOH (same as BSO)

20 Heavy Back Squats (~80%+)

*10 BBJO (24/20”) after each movement

201002 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 deadlifts (build) + :30 bike + 10 RKS

Strength: 16 AMRAP

5 TNG deadlifts (continue to build from warmup)

:30 side plank R/L

:30 heavy dbl kb FR hold or sandbag/d-ball hold

Conditioning: for time w/partner (17:00 cap)

50-40-30-20-10

deadlifts 155/105# comp:185/125#

wall balls 20/14# to 10/9′

*20 synchro bar facing burpees after each round

201001 Hybrid WOD

Warm-up: 10:00 Amrap

:30 Bike/Run + 5 BB DL + 10 Air Squats

Strength: 20:00

2 TnG Deadlifts (build starting from 75%)

:45 Dkb FR Hold

200’ Farmer Carry (1 Lap)

:45 Deadhang

Conditioning: For time (14:00 Cap)

Buy-in: 200 Single Unders

30-20-10:

Wall Balls (20/14 to 10/9’ target)

Sumo DLHP (75/55)

*100’ Bodyweight Lunge after each round

Buy-out: 200 Single Unders

201001 Burn WOD

Warmup: 12 AMRAP

250m row + 10 RR + 8 kb deadlifts + 6 burpees to 6″ target

Conditioning: 20 AMRAP

500/400m row

20 box jump overs 24/20″

15 db front squats

10 db kb front rack reverse lunges

5 man makers (cj at top, no thruster today)

201001 FF WOD

Warmup: 8:00

dynamic + AMRAP: :30 bike + 10 rks + 10 pvc/bb OHS

Skill Work: 25:00

strict TTB x 5-8 reps (use spotter on back if needed, no swinging)

ring dips x 5-10 (scale with bar or bands)

standing box jumps x 3 (work to max height, rest as needed between)

1:30 assault runner

OHS x 5-10 reps (work at a challenging weight)

Conditioning: for time (13 cap)

30 thrusters 95/65# (comp 115/85#)

30 box jump overs 24/20″

30 power cleans

30 box jumps overs

30 thrusters

200930 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 12/9 Cals + 10 R. Kbs + 10 Box Step-ups (move to box jumps) + 10 KB Snatches

Conditioning: 1 Rd Every 10:00 x 3

1:00 Wall-sit

30 Am Kbs (53/35)

25 BJO (24/20”)

20 Kb Snatches (53/35)

300m Run OR 450/400m Row

* 8:00 CAP per set

Extra: 5:00 EMOM

:20 Toe Touches into Max Situps until :45

200930 Burn WOD

Warmup: 8:00

3:00 bike + dynamic

Conditioning: every 2:00 x 12 sets (alt a/b/c for 4 rounds)

A – 300m run

B – 8 devils press + 4 thrusters

C – 8 burpees over dbs + 25 squats

Extra: 6 EMOM

:30 bike erg sprint @ 10 damper standing only

200930 FF WOD

Warmup: 10:00

3:00 bike increasing pace + AMRAP: 5 bb bench (build) + 10 RR (move to 3-5 strict PU) + :30 pushup plank should taps

Strength: 18 AMRAP

0-8:00: build to a 5rm bb bench press

8-18: AMRAP

3 bench press at 5rm weight

:15 chin-up hold (sub tough RR hold)

seated (on floor) dbl db/kb press x 8

Conditioning: 14 AMRAP

30 american kbs 44-53/26-35#s comp: 70/53#s

25 double unders (50 singles) comp: 25 unbroken

20 dbl db/kb push press comp: 20 HSPUs (plexi glass only)

15/12 calorie (men/women) AB or Echo bike

200929 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Push Press + 10 Ring Rows (move to 5 PU) + 10/7 Cal

Strength: 20:00

Max Strict Press into Max Push Press (~85-90% of Max Strict Press)

:15 Chin over bar hold into Max Chin-ups

12 KB Upright Rows

12 DB/KB Bent Over Rows

Conditioning: E4MOM for 16:00

15 Air Squats

10 DDB Devil’s Press

8 DDB Hang C+J

Max Cals in remaining time (any machine)

200929 FF/Burn WOD (aerobic/pacing work)

Warmup: 10:00

dynamic + calorie bike/row for remaining time every 5 calories stop and complete 10/8 pushups and 10 RKS

Conditioning: every 6:00 x 5 sets w/1:00 rest between

2:00 bike/row/run (same piece of equipment throughout)

8/8 db/kb hang clean and jerk 35-50/25-35#

1:00 bike/row/run

8/8 db/kb SA thrusters

*AMRAP remaining time 10/6 pushups + 15 squats

Today’s goal is to continue building on your pacing and aerobic output…you should have a better understanding on where to start to allow you to increase pace and intensity each round from the last several weeks.

200928 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB FS (build) + 5 Burpees + :30 Bike

Strength: 20:00

3 FS @85-90% – R:45 – Max @Same (Goal is 2+ reps, 1 RIR)

:30 Superman Hold

:15 L-sit Hang

:30 Hollow Hold

Conditioning: 15:00 EMOM

1- 8/7 Cal Bike

2- 8 Lateral Burpees over DBs

3- 8 Alt DB Thrusters (50/35s)

*Add 2/1 Cal per round

200928 Burn WOD

Warmup: 15 AMRAP

500m C2 bike/row + 200′ shuttle (down/back x 2) + 15 RKS + :30 elbow plank

Conditioning: 16 EMOM

1 – :45 wall sit

2 – goblet squat x 15

3 – 6/6 db hang cj

4 – rest

Extra: 5 EMOM

:20 hollow + max situps until :45

200928 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 bb front squats (build from empty BB) + 10 reverse lunges + 10 air squats

Strength: 16:00

front squat x 3 (finish heavier than last week’s 4)

banded good morning x 12

double kb/db front rack alt reverse lunges x 16 (8 total each side)

WL: every 1:30 x 6 sets

3 hang power cleans + 3 front squats

Conditioning: 7 EMOM

12/9 calorie AB or Echo bike (14/11 C2 bike/row)

*add 1 calorie per minute

200925 Hybrid WOD

Warm-up: 10:00 Amrap

:30 Bike/Row + 10 BB Bench + 10 Air Squats

Strength: 15:00

Build to a 5RM Bench Press or

12RM DB Bench

*Goal is around 85% of 1RM on BB

Conditioning: For time w/ Partner (22:00 Cap)

Buy-in: 925m Row

12 Rds (YouGoIGo) of:

8 Wall Balls (20/14# to 10/9’)

6 BB Stoh (135/95)

12 Rds (YouGoIGo) of:

8 Deadlifts (185/125)

6 BFB

Buy-out: 925 Row

200925 FF WOD

Warmup: 8:00 AMRAP (pick snatch or clean warmup)

bike :30 + 5 muscle clean/snatches + 5 OH/FS + 5 squat snatches/cleans

WL: 12 EMOM

1 squat snatch OR 1 squat clean

*from the floor, add every 1-2 rounds, scale to power snatch or power clean

Conditioning: For Time 23 cap w/partner

8 rounds (8/6/12 when CF FDL opened)

6 clean and jerks 155/105# (should be heavy for you, singles)

12 bar facing burpees

into

9 rounds (9/28/20 when B Athletics opens)

28 air squats

20 pushups

200924 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Row + 10 BB Strict Press + 10 PVC Passthroughs

Strength: 18 EMOM

1- :30 Max BB Strict Press (~50%)

2- 14 KB Pullthroughs

3- :45 Side Plank (Right: Rds 1/3/5 Left: Rds 2/4/6)

Conditioning: E2MOM for 16:00

1- Choice of: 27/21 Cal AB\Echo or 20 Burpees

2- 100 Single Unders + 50’ Ddb/Dkb FR Lunge (50/35s)

200924 Burn WOD

Warmup: 10:00

dynamic + 21-15-9 squats and RKS

Conditioning: 30 EMOM

1 – 20 situps

2 – 10-15 ring rows

3 – row 15/12 calories

4 – 15 bb thrusters

5 – rest

200924 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 air squats + 5/5 db press + 50 singles (move to DU)

Skill Work: 25:00

kipping/butterfly pullups or BMU/RMU work (if you have PU, practice MU)

pistols (scale with band in j-cups or rings) (if you have pistols, use weight)

free standing HS hold/HS walk/strict HS pushups

double unders (if you have DU, use drag rope or heavy rope) perform 20-30 reps

*rotate through these movements at a skill pace (not breathing hard), recognize where you are at in the progressions and focus on improving that skill or advancing to the next..

Conditioning: 15 EMOM

1 – 200m jog or 350m C2

2 – 12 db push press 35/25#s

3 – 25 squats

200923 Hybrid WOD

Warm-up: 15:00

3:00 Bike/Row(build pace) + Dynamic + Amrap: 10 PVC Passthroughs + 5/5 KB Snatches + :30 Hollow Hold + 10/7 Cal Bike/Row Sprint

Conditioning: 3:00 On 1:00 Off x 9 Rds

A) 21/16 C2 Bike + 16 SKB Snatches + Max Sit-ups

B) 21/16 Row + 16 SKB C+J + Max Pushups

C) 200m Run + 16 DDB Push Press + Max Devil’s Press

*Alt A/B/C for 3 Rds each

**Split up KB Reps however

200923 Burn WOD

Warmup: 15 AMRAP

200m jog + 100 singles + 15 AKS + 10 goblet squats + :30 wall sit

Conditioning: 20 EMOM

1 – 12-15 wall balls 20/14# to 10/9′

2 – 8 dbl db hang cleans and press

3 – 100 singles (35 DU)

4 – 15/12 pushups

200923 FF WOD

Warmup: 8 AMRAP

bike 12/8 calories + 5 BB bench press (build) + 5 pause RR + 5 pushups

Strength: 16 AMRAP

bb bench press x 5 (build to 5rm for the day)

strict pullup x 5 w/:03 eccentric (sub 5 RR :02 pause + :03 eccentric)

seated (on floor) dbl db press x 8

standing bb curl x 12

Conditioning: for time (18 cap)

50 deadlifts 185/125#s comp: 225/155#

40 goblet squats 53/35#s comp: 70/53#

30 pullups (sub jumping or RR) comp: c2b

20/15 calorie AB or echo bike (same cals both bikes)

10 HSPUs (sub 10 dbl db hang c&J) comp: 10 strict HSPUs 3/2″ deficit

*400m run between movements, finish with HSPUs

200922 Hybrid WOD

Warm-up: 10:00 Amrap

5 BB Deadlifts(build) + 5 Lateral Burpees over Bar + 10 Reverse Lunges

Strength: 18:00 Amrap

5 Tempo Deadlifts (30X1, start around 70%)

:15/:15 SA Ring Row Hold

15/15 Banded Lateral Steps

Accumulate 150% of Max Pullups (Min: 5)

Conditioning: For time (12:00 Cap)

400m Run

30 Deadlifts @185/125

200m Run

20 BJO (24/20”)

200m Run

10 BBJO (24/20”)

400m Run

Extra: For completion

Accumulate 2:00 Deadhang

*Every time you break complete 15 Barbell Curls

200922 FF/Burn WOD

Warmup: every 2:00 x 4 sets

20 RKS 44/26# + 20 squats

Aerobic Conditioning: every 5:00 x 5 sets w/:90 rest between

2:30 bike or row (use same machine throughout)

12 box jump overs 24/20″

10 TTB (sub 15 knee raises)

8 dbl DB push press

max alt. DB snatches in remaining time 50/35#s

*goal is to increase pace and finish more meters/cals in the 2:00 and also complete more snatches each set…start at 60% effort and increase each set. Finish near 90%+ effort

Extra: tabata x 8 sets (4:00)

alternate between V-Ups and Arch hold

200921 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 BB Front Squats (Build) + 10 Kbs + :30 Bike

Strength: 20:00

7-5-3-3… BB Front Squats

20 Russian Twists (use weight if possible)

:30/:30 SL Wall-sit

20 Leg lifts over DB/KB

*Start 7 within 5-10 lbs of last week’s 6 and build each set finishing with heaviest 3 being within 5-10 lbs of heaviest 2 from last week

Conditioning: 2 Rds For time (14:00 Cap)

30 Wall Balls (20/14# to 10/9’)

25 DB Power Cleans (50/35s)

20/15 Cal AB/Echo (23/18 C2)

15 DDB Snatches (same wgt as PC)

200921 Burn WOD

Warmup: 5 rounds (15 cap)

500m C2 bike + 50′ walking lunge + 10 step ups + 10 AKS

Conditioning: 21 EMOM

1 – 10/8 C2 calories (add 1 each round)

2 – 6-8 burpee step-ups (:45 to complete max)

3 – 5 devils press 35/25#s

200921 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 bb front squats (building) + 10 reverse lunges + :30 bike

Strength: 18 AMRAP

front squat x 4 (build to heavier than last week)

SL deadlift x 8/8 (hold a DB in each hand)

db split squat x 8/8 (back foot elevated 16-20″)

WL: every 1:30 x 6 sets

2 power cleans + 2 squat cleans + 1 front squats (start moderate and build every set)

Conditioning: 8 EMOM

11/8 calorie AB/Echo bike

*add 1 calorie each minute, C2 only if needed start 13/10

200918 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10/7 Cal Bike + 10 BB Bench Press +

Strength: 16:00 Amrap

Accumulate 10 Bench Press @70% of 1RM

Into 10 Pushups

-Rest 1:00-

Conditioning: For time w/ Partner (18:00 Cap)

1000/900m Row

20 Devil’s Press

80 BB Stoh

20 Devil’s Press

1000/900m Row

*100 Single Unders b/t each movement

**Choose BB weight to perform 6-8 reps back and forth

200918 FF WOD

Warmup: 8:00 AMRAP (build in weight)

bike :30 + 5 hang power cleans + 3 front squats + 1 hang squat clean

WL: every 1:30 x 10 rounds

3 hang power cleans + 1 hang squat clean

*perform complex UB

Conditioning: 24:00 w/partner

100 wall balls 20/14# to 10/9′

90 calorie AB (75 echo)

80 TTB (sub 100 situps)

70 AKS 53/35#s

60 db thrusters 50/35#s

50 calorie AB (40 echo) *use opposite bike you did the 90/75 on

40 db push press

30 kb SDHP

*max synchro devils press remaining time

200917 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Bike + 10 BB Strict Press + 10 Ring Rows

Strength: 18:00 Amrap

5 BB Push Press

6-8 Strict Pullups

10 DB Lateral Fly into 10 Front Fly

20 Banded Pullaparts

Conditioning: 16:00 EMOM

1- 200m Run

2- 16 Sumo DL HP (95/65)

3- 12 BFB

4- Rest

200917 Burn WOD

Warmup: 15 AMRAP

250m row + 10 deadlifts (build) + 8 goblet squats + 6 db push press)

Conditioning: 5:00 AMRAP x 4 w/2:00 rest between

400m row

10 db step-ups

8/8 db hang clean and jerks

6 dbl db front squats

*AMRAP air squats in remaining time

200917 FF WOD (skill work + aerobic)

Warmup: 8:00

dynamic + AMRAP: 5 tempo pushups + 10 reverse lunges + 10 pass thrus + :30 bike

Skill Work: 5 sets, for quality (20 cap)

accumulate 8 strict HSPUs (sub 4 wall walks)

50 DU (sub 2:00 of practice..if you have 50 UB DU, use drag or heavy rope)

accumulate 4-8 BMU (sub 8 kipping pullups + 8 ring/bench dips)

15 overhead squats (sub pvc or empty bar OH box squats)

Conditioning: 15 EMOM (70-80% max effort)

1 – 25 air squats

2 – 200m run

3 – 15/10 pushups

*scale distance/reps to complete in :40-:45

200916 Hybrid WOD

Warm-up: 15:00 Amrap

10/7 Cal Bike/Row + :45 Dkb FR Hold + 5/5 Kb/db Cleans + 5/5 Kb/db Snatches + 5 Box Jumps

Conditioning: E6MOM for 30:00

1000m Bike/500m Row

20 BJO (24/20”)

20 SKB/db hang Snatches

Max SKB/db hang Clean + Jerk in remaining time

*Continuous 30:00, no programmed rest

**Switch as needed on snatches/cj, scale reps if needed to get at least 1:00 on cj

200916 Burn WOD

Warmup: 16 AMRAP

200m run

sled push down/back

15 situps

10 ring rows

5/5 SA db hang CJ

Conditioning: 18 EMOM

1 – 200m run or 350m C2

2 – 16 db/kb hang snatches alt.

3 – 100 singles or 35 DU

200916 FF WOD (upper strength + WOD)

Warmup: 10:00

dynamic + AMRAP: 5/5 SA db press + 10 ring rows + 5 clapping pushups + 10 pass thrus

Strength: 20 AMRAP

SA DB bench press x 8/8

half kneeling banded row + SA kb press x 8/8

strict chin-up x 6 reps (sub 12 hard RR)

band pull apart x 20 reps

Conditioning: 10:00

0-3:00: AMRAP

5 deadlifts 185/125#

5 DBL db thrusters 35/25#

1:00 rest

4-7:00: AMRAP

8 db step-ups 35/25#

4 devils press

1:00 rest

8-10:00: AMRAP

6 db power cleans

6 db front squats 35/25#s

200915 Hybrid WOD

Warm-up: 12:00

3:00 Bike (increasing pace each :30) + Dynamic + Amrap: 5 BB DL (build) + 10 Reverse Lunges

Strength: 16:00 Amrap

2 TnG Deadlifts

8/8 DB Bent Over Rows (pause @top)

15/15 Banded Lateral Steps

*build to a heavy set of 2 TnG DL

Conditioning: For time (12:00 Cap)

21-15-9

DB Box Step Overs

DB Power Cleans

DB Deadlifts

*24/20” – 50/35s

200915 FF/Burn WOD (aerobic)

Warmup: every 2:00 x 6 sets

10 calorie bike or row + 10 burpees

Conditioning: every 5:00 x 5 sets w/2:00 rest between

50/40 calorie bike or row (scale cals to finish in 3:30 or less)

15 wall balls

*max burpees to 6″ target in remaining time

Goal of this workout is to stay aerobic..burpee # should be the same every round or slightly increase 1-2 reps per round…DO NOT get slower each round…negative splits on machine

200914 Burn WOD

Warmup: 5 rounds (18 cap)

500m C2 bike or row

50′ walking lunges (goblet after 1st round)

2 wall walks

10 knee raises

Conditioning: every 4:00 x 5 rounds

200m run

12 db/kb deadlifts

9 hang cleans

6 STOH

5 burpees to 6″ target

*scale weight and/or reps to complete work in 3:30 or less

200914 FF WOD

Warmup: 8 AMRAP

dynamic + 21-15-9 pushups + air squats

Strength: 18 AMRAP

front squat x 5 (build to a 5rm for the day)

partner hamstring curls x 8

banded lateral walk x 10 step r/l

db/kb step-ups x 16 alternate legs each rep

WL: every 1:30 x 6 sets

1 power cleans + 2 squat cleans + 2 front squats

Conditioning: 10 EMOM

10men/7women calorie bike (AB or Echo)

add 1 calorie each minute

*sub C2 bike if not enough…start at 12/9

200914 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Bike + 5 BB Front Squats + :30 Hollow Hold

Strength: 20:00

6-4-2-2… BB Front Squats

15 DB Sit-ups

:40 Dkb Wall-sit (35/26s)

:40/:40 Side Plank

*Start 6 FS around 75% and build from there, continue with sets of 2 building if possible

Conditioning: E3MOM for 15:00

10/9 Cal AB/Echo

40’ DB Goblet Lunge (50/35)

10 Alt DB Snatches

*Add 2/1 Cal each round

200911 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Bike + 10 DB Bench + 20 Banded Pullaparts

Strength: 20:00

3 Rds: 12 DB Bench + 6 Strict Pullups

3 Rds: 8 DB Bench + 4 Strict Pullups

Amrap: 4-6 DB Bench + 2 Strict Pullups

*Increase in weight/difficulty on bench/pullups

Conditioning: 16:00 Amrap Ladder w/ Partner

5-10-15…etc

Cal Bike

BJO (24/20”)

BB Stoh (115/80#)

BBJO (24/20”)

200911 FF WOD

Warmup: 8 AMRAP

:30 bike @ increasing intensity + 5 hang power snatches + 5 OHS + 5 hang squat snatches

(if doing cleans in WL modify to 5 hpc + 5 fs + 5 hang squat cleans

WL: every 1:30 x 10 rounds

1 hang power (clean or snatch) + 1 hang squat (clean or snatch) + 3 squats (OHS or FS)

Conditioning: 20 AMRAP w/partner

60 clean and jerks 135/95#

50 pullups

40 deadlifts 185/125#s

30 dbl kb/db goblet squats 50/35#s

20 dbl kb/db snatches (both kb/db from floor)

10 burpee pullups/BMU

*AMRAP ladder remaining time – synchro alt db snatches and air squats 2,4,6,8…etc

200910 Hybrid WOD

Warm-up: 12:00 Amrap

500m C2/250m Row + 10 Walking Lunges + 5/5 DB/KB Squat Cleans (build in weight)

Strength: 20:00 EMOM

1- 25’ DB/KB FR Lunge

2- 10 DB/KB Hang Cleans

3- 25’ DB/KB Lunge

4- 10 DB/KB Front Squats

5- Rest

*As heavy as possible

Conditioning: For time (6:00 CAP)

40/30 Cal Row

20 DB/KB Squat Cleans

*2:00 waterfall starts (sub Cal C2 if needed)

200910 Burn WOD

Warmup: 4 rounds

500m row + 14 db snatches + 12 step-ups + 10 dbl db push press

Conditioning: 3:00 AMRAP x 5 sets w/2:00 rest btw

500 – 400 – 300 – 200 – 100m row (sub C2 bike x2, BFB if not enough rowers)

12 alt db snatches after each row then..

*max burpee over rower in remaining time of 3:00

Core: 3 rounds for completion

2:00 elbow plank

25 situps

1:00 hollow hold

15 situps

200910 FF WOD

Warmup: 8:00 AMRAP

dynamic + AMRAP: 2 rope walks + 2 wall walks + 8 AKS

Skill Conditioning: 25 EMOM

1 – 2 rope climbs (scale 1 rc or 3-4 rope walks) comp: 1st LL

2 – 10 kipping HSPUS (scale :30 hs hold your choice) comp: 3 strict + 10 kipping

3 – 35 DU (:45 practice)

4 – 3-5 strict pullups + 8-10 pushups (scale reps to finish in :45, sub strict banded pullups)

5 – rest

Conditioning: for time (4:00 cap)

30 thrusters 95/65#

20 lateral burpees over the bar

200909 Hybrid WOD

Warm-up: 10:00 Amrap

50 Single Unders + 10 BB Deadlifts + 5 Burpees

*Build on DL, does not need to be 10 UB

Conditioning: 1 Set Every 10:00 (3 Sets Total)

100 Single Unders

30 Pushups

20 Am Kbs (53/35)

10 Deadlifts @245/165

*12 BFB Between movements

**8:00 Cap on sets 1-2

Extra: For Completion

30/24 Cal Bike (@ moderate pace)

1:00/1:00 Accumulated SL Wall-sit

200909 Burn WOD

Warmup: 15 AMRAP

1000m C2 bike

50′ farmers carry

5 wall balls

50′ lunge

5 db thrusters

Conditioning: 20 EMOM

1 – 12/8 cal AB

2 – 12 kb deadlifts 53/35#

3 – 50′ goblet walking lunges

4 – 8 burpees to 6″ target

5 – rest

200909 FF WOD (upper strength + CF wod)

Warmup: 8:00

dynamic + AMRAP: 5 db/bb bench press + 5 tempo RR + 10 pvc pass thrus

Strength: 20:00 AMRAP

BB bench press x 8 reps (start moderate and increase)

:15/:15 SA ring row hold

half kneeling db/kb shoulder press x 8/8

dbl DB bent over row x 8

banded face pull x 20

Conditioning: 12 AMRAP

9 TTB (sub knee raises)

6 burpees to 6″ (same bar as TTB)

3 deadlifts 225/155#

200908 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Bike + 10 BB (FS or PP) + :30 Plank

Strength: 20:00 Amrap

5 FS or PP (Moderately Heavy Weight – focus on speed)

15 V-ups

5/5 Standing DB Strict Press

30 Toe Touches

Conditioning: 16:00 EMOM

1- 200m Run

2- 15 Wall Ball (20/14# to 10/9’)

3- 7/7 DB Hang C+J (50/35)

4- Rest

200908 FF/Burn WOD – Aerobic Focus (wear HR device if possible)

Warmup: 5 rounds (18:00 cap, increase intensity each round)

1:30 C2/row (alternate each round)

100 singles

10/10 box step-ups

20 RKS

Conditioning: 6 sets x 5:00 AMRAP w/1:00 rest between (alternate A&B for 3 each)

A) 1000mC2/500m row + 100 singles (35 DU) + 16 alt db box step-ups (alt C2/row each set)

B) 25/18 calorie AB or echo + 20 RKS + 15 pushups + 10 dbl db/kb deadlifts

*goal is to stay aerobic and complete the same amount of work every time for A and B…pick a pace you can sustain..HR should be maintained at 70-80% of max HR during work to stay aerobic

200907 WOD (8-10am group workout ONLY)

Warmup: 10:00

dynamic + AMRAP: 3 front squats + 5 back squats + :30 bike

Strength: every 3:30 x 6 sets

front squat x 5 + back squat x 10 @ men (bodyweight), women (.75 bodyweight)

*get as close as possible to recommend weights, but scale accordingly to allow full recovery between sets…perform 5 front squats directly into 10 back squats

Weightlifting: every 1:30 x 6 sets

1 power clean + 1 squat clean + 1 front squat (start at 70% max power clean and add every 2 sets) *share a bar with 1-2 people

Conditioning: 20 AMRAP w/ partner or solo

40 calorie bike

40 dbl kb/db push press

40 wall balls 20/14# to 10/9′

40 pullups (scale jumping or RR, no bands)

40 SDHP 95/65#

*if solo perform 20 reps of each and rest :30 between movements, partners 1 person working at a time

200904 Hybrid WOD

Warm-up: 8:00 Amrap

:30 Bike + 8 BB Bench + 10 PVC Passthroughs

Strength: 20:00

A) Build to a 1RM Bench Press

B) Amrap remainder of time:

DB Bench Drop Set (Hvy-Mod-Light)

10 Banded Tri Ext

:30 Push-up Hold

Conditioning: FT w/ Partner (17:00 CAP)

80 BJO (24/20”)

70 Wall Ball (20/14# to 10/9’)

60 BB Stoh (115/80#)

50 Cal AB (45 Cal Echo)

*10 Synchro BFB after each movement

200904 FF WOD

Warmup: 7:00 AMRAP

:30 bike + 3 tng power cleans or power snatches (start empty bar and build)

Weightlifting: 9 EMOM (increase weight every 3 mins)

1-3 = 5 tng power cleans or power snatches (start at 60-70% 1rm)

4-6 = 4 tng power cleans or power snatches

7-9 = 3 tng power cleans or power snatches

Conditioning: For Time w/partner (25:00 cap)

70 bbjo 24/20″

60 hpc or hps (hpc 115/80#, hps 95/65#)

50 cal AB or 45 cal Echo bike (same for all partners)

60 OHS (same weight as hps, FS same as HPC)

70 db box step-overs 50/35#s

*5 synchro devils press after each movement (synchro on floor and locked out)

200903 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 Cossack Squats + 10 BB Good Mornings + 10 Ring Rows

Strength: 20:00 Amrap

8 BB Bent Over Rows (:01 Pause @top)

12/12 SL Glute Bridges (weighted)

16 KB Pullthroughs

20 Russian Twists (weighted if able)

20 Leg Lifts over DB/KB

Conditioning: For time (14:00 CAP)

600m Run

24 DB Power Cleans (35/25s)

400m Run

18 DB Devil’s Press

200m Run

12 DB Clusters

200903 Burn WOD

Warmup: 5 rounds

500m C2 + 5 burpee step-ups + 5/5 db cj + 5 kb deadlifts

Conditioning: 30 EMOM

1 – 200m run

2 – 6/6 db hang cj

3 – 6-8 burpee box step-ups

4 – 10 heavy KB deadlifts

5 – 350m C2

6 – rest

200903 FF WOD

Warmup: 7:00

dynamic + 15-10-5 l situps + KBS + 50 singles after each set

Skill Conditioning: 5 EMOM x 4

1) 5 EMOM – 8-12 TTB (comp 15) sub 10 kipping leg raises

rest 2:00

2) 5 EMOM – 35 DU (practice DU :40) (comp 50DU)

rest 2:00

3) 5 EMOM – 10-15 kipping HSPUs (sub :30 hs hold nose/toes)

rest 2:00

4) 5 EMOM – 1-2 rope climbs (comp 2, 1st LL) (sub :45 max rope walks)

rest 2:00

Conditioning: every 3:30 x 4 sets

400m run at 80-90% (goal is to finish sub 1:50, if not, scale distance)

200902 Hybrid WOD

Warm-up: 12:00

3:00 Bike/Row + Dynamic + Amrap: 5/5 KB Snatches + 10 Air Squats + 10 Box Step-ups

Conditioning: 2:00 On 2:00 Off for 2 Rds

1- 24/18 Cal Row + Max Burpees over Rower

2- 16 Alt DB Snatches + 16 SSJ + Max Cal C2 Bike

3- 20/15 Cal Echo + Max DB Box Step-ups (Single DB)

4- 200m Run + Max KB Snatches (Switch as needed)

Extra: 5:00 (:15 on :15 off)

1- Deadhang (Pronated)

2- Deadhang (Supinated)

200902 Burn WOD

Warmup: 8:00

dynamic + AMRAP: 5 tempo pushups + 5 ring rows + 10 should taps + 10 bb strict press

Strength: 15 AMRAP

db bench press x 8/8 (hold 1 db locked out and perform all 8 reps on one side, then switch)

strict pullups x 5 (weighted if possible)

dips (ring/bar/bench x 10

dbl KB alternating bent over rows x 8/8 (hold 1 kb in top position while performing all 8 rows on one side, then switch)

Conditioning: 14 AMRAP

20 wall balls 20/14#

15 pullups (sub jumping or strict banded)

10 dbl KB deadlifts 53/44#

200902 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 tempo pushups + 5 ring rows + 10 should taps + 10 bb strict press

Strength: 20 AMRAP

db bench press x 8/8 (hold 1 db locked out and perform all 8 reps on one side, then switch)

strict pullups x 5 (weighted if possible)

dips (ring/bar/bench x 10

dbl KB alternating bent over rows x 8/8 (hold 1 kb in top position while performing all 8 rows on one side, then switch)

Conditioning: 14 AMRAP

20 wall balls 20/14#

15 pullups (comp c2b) sub jumping or strict banded

10 deadlifts 155/105# (comp 185/125#)

200901 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Bike + 10 BB Strict Press + 10 RKbs

Strength: 20:00

3 BB Strict Press

12 DB Situps (may anchor feet)

6 Strict Chin-ups (weighted if possible)

12 DB Curls (not alt)

Conditioning: 7:00 Amrap

10 Deadlifts @185/125

60 Single Unders

Extra: 3 Rds For Completion

:15 L-sit Hang

15 V-ups

:15 Star Plank (R/L)

200831 Hybrid WOD

Warm-up: 10:00 Amrap

10/7 Cal Bike + 10 Reverse Lunges + 5 BB Back Squats (Build)

Strength: 20:00

A) Back Squat

1×10 @75% +5-10 lbs

2×5 @ same weight

B) Amrap remainder of time:

:45 Weighted Plank

:30 Dkb Wall-sit

5/5 KB Waiter Squats (:03 pause at bottom)

Conditioning: For time (15:00 Cap)

400m Run

30 Air Squats

20 Alt DB Thrusters (2xDBs)

10 DB Burpees (same wgt as thrusters)

-Rest 2:00-

10 DB Burpees

20 Alt DB Thrusters

30 Air Squats

400m Run

200901 Burn WOD

Warmup: 5 rounds

1000m C2 bike + 8 wall balls + 10 AKS + 10 walking lunges

Conditioning: 20 AMRAP

400m run (800m C2)

sled push down/back

AB 15/12 cals

15 dbl db push press

15 situps

200901 FF WOD

Warmup: 8:00 AMRAP

200m jog + 75 single unders + 3 inch worms + 5 burpees + 5 ring rows

Conditioning: 5:00 AMRAP x 5 rounds w/2:00 rest between (75-85% intensity)

400m run

100 single unders (35 DU)

15/12 calorie C2

8 burpees to 6″ target

*max DB STOH in sets of 5 in remaining time (set down in between each set)

Core: for completion

30 V-ups (50 toe touches)

30 seated leg raise over DB

30 db situps 20/15#

accumulate 3:00 elbow plank

200831 Burn WOD

Warmup: 10:00 AMRAP

500m C2 + 5 box squats + 10 walking lunges + 10 kbs

Strength: 15:00 AMRAP

box squat x 5 (small foam boxes, build)

db walking lunges x 50′

Conditioning: 12 EMOM

E – 12/9 calorie bike

O – 8 burpees

200831 FF WOD

Warmup: 10:00

dynamic + AMRAP: bike :30 moderate + 5 back squats (build)

Strength: 15:00

back squat x 5 (build throughout)

db step-ups x 8 each leg (alternate every rep)

partner leg curls x 8

Weightlifting: every 1:15 x 6 sets

1 hang power clean + 1 hang squat clean + 1 front squat (start moderate and increase every 1-2)

Conditioning: 8 EMOM (:45 max working time)

E – 15/12 calorie AB (12/9 echo)

O – 15 squats + 8 AKS

*C2 only if needed, 15/12 calories

200828 Hybrid WOD

Warm-up: 8:00 Amrap

:30 Bike + 10 DB Bench + 10 RR + 10 PVC Passthroughs

Strength: 20:00

A) Build to a 2RM Bench Press

*Goal is 5-10# Heavier than last week’s 3RM

B) Amrap remainder of time:

3-5 Strict Pullups (Weighted if possible, accumulate reps)

6-8 DB Bench (Heavy, keep Reps unbroken)

15 Banded Pullaparts

Conditioning: 2 RFT w/ Partner (16:00 Cap)

40 BB Front Squats (135/95, out of rack)

40 Pushups

40 DB Box Step-Overs (50/35s to 24/20”)

40 DB Stoh (Same as Step-over weight)

200828 FF WOD

Warmup: 8:00 AMRAP

bike :30 + 5 power snatches/cleans + 5 OHS/FS (build in weight)

Weightlifting: every 1:15 x 10 rounds

1 squat clean OR 1 squat snatch (from the floor, start light/moderate and build every 1-2)

Conditioning: chipper w/partner (23:00 cap)

150 wall balls 20/14# to 10’/9′

100 calorie AB (FF partners 80) OR 85 echo (FF partners 70)

50 squat cleans 115/80# (comp 135/95#)

100 pullups (1 BMU/RMU = 3 pullups) sub banded strict or jumping

150 air squats

200827 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Bike + 10 Cossack Squats + 10 BB Thrusters

Strength: 20:00 Amrap

10 BB Backrack Reverse Lunges on Plate

15/15 Banded Hip Abduction

30’/30’ Banded Lateral Walk

1:00 Recovery Bike

Conditioning: 15:00 EMOM

1- 200m Run

2- Rds 1/3/5: 8 Devil’s Press

Rds 2/4: 4 Man Makers

3- Rest

200827 Burn WOD

Warmup: 7:00 AMRAP

row/bike :30 + 5 db thrusters + 5 RR/pullups + 5/5 db cj

Conditioning: 8 EMOM x 4 w/2:00 rest between

1) E – row 12/9 calories

O – dbl kb thrusters x 10

2) E – burpee box step-up x 7

O – hang clean and jerk x 7

3) E – C2 bike x 15/12 calories

O – air squats x 20

4) E – dbl DB push press x 10 35/25#s

O – dbl DB snatch x 10 35/25#s

200827 FF WOD

Warmup: 7:00 AMRAP

row/bike :30 + 5 db thrusters + 5 RR/pullups + 5 hang CJ

Conditioning: 8 EMOM x 4 w/2:00 rest between

1) E – row 15/12 calories (comp 18/15)

O – dbl kb thrusters x 10 35/26# (comp 53/35#s x 12)

2) E – burpee box step-up x 8 (comp 10, jump over) 24/20″

O – hang clean and jerk x 8 95/65# (comp 135/95#)

3) E – C2 bike x 15/12 calories (comp 18/15)

O – air squats x 20 (comp 30)

4) E – dbl DB push press x 10 35/25#s (comp 50/35#s)

O – dbl DB snatch x 10 35/25#s (comp 50/35#s)

200826 Hybrid WOD

Warm-up: 12:00

3:00 Bike/Row + Dynamic + Amrap: 50 Single Unders + 10 Reverse Lunges + 5/5 Kb C+J

Conditioning: E6MOM for 24:00

24/18 Cal Row/Bike (alternate)

20 Air Squats

16 Am Kbs

12 Kb C+J (6/6)

8 Kb Snatches (4/4)

*Max Single Unders until 5:30

**Use same Kb for all 3 movements

Extra: 3 Rds For Completion

:45 Side Plank (R)

:30 Hollow Hold

:45 Side Plank (L)

30 Sit-ups

200826 Burn WOD

Warmup: 5 rounds

100 singles + 15 Rks + 10 RR + 10 wall balls + 10 db PP

Conditioning: 30 EMOM

1 – 15 AKS 44/26#

2 – 12 wall balls

3 – 12/8 calorie bike/row you pick

4 – 15/12 pushups

5 – 12 dbl db push press

6 – 2-3 rope walks

200826 FF WOD

Warmup: 8:00 AMRAP

deadlift x 5 (build) + 10 walking lunges + 5 inch worms + 10 hand release pushups

Strength: 18 AMRAP

deadlift x 3 tng, try to finish heavier than last weeks 5

banded lateral walk 30’/30′

weighted elbow plank x :45

handstand hold x :30 (perform shoulder taps if possible x 15)

Conditioning: for time (14:00 cap)

60 american kbs 53/35#s (comp: 70/53#)

50 jumping lunges

40 TTB (sub db weighted situps 15/10# db)

30 hand stand pushups (sub 30 db strict press 35/25#s)

*whenever a bike is open, 50/40 C2 calories, you choose when to do it

200825 Hybrid WOD

Warm-up: 8:00 Amrap

10/7 Cal Bike + 10 Kbs + 10 Ring Rows + 5 Burpees

Strength: 20:00 Amrap

4 TnG Deadlifts (build)

12 KB Upright Rows

16 Alt DB Hammer Curls

:20 Chin-up Hold (accumulated, sub RR hold)

Conditioning: 16:00 Amrap w/ Partner

“YouGoIGo Full Rds”

A) 8/6 Cal C2 Bike + 6 DB Box Step-Overs + 4 BBJO

B) 16 Alt DB Snatches

*P1 does A, P2 does A, P1 does B, P2 does B…..etc

200825 Burn WOD

Warmup: 5 rounds

500/400m row + 10 db/kb deadlifts + 100′ farmers walk + 15 squats

Conditioning: 4 AMRAP x 5 w/2:00 rest between each

250m row

10 db box step-overs 35/20# to 24/20″

10 db front squats

*remaining time alt. rounds max devils press and max man makers

200825 FF WOD

Warmup: 10:00 AMRAP

bike/row 12/8 calories + 10 RR + 10 pushups + 50 single unders + 5 hang squat snatch/clean

Skill Conditioning: every 3:00 x 9 rounds

1 – AB 18/14 calories + 100 singles (comp: 25/20 + 50 DU)

2 – Row 18/14 calories + 6 hang squat snatches/cleans 95/65# (comp: 25/20, 125/80#)

3 – 2 rounds of Cindy 5 pullups + 10 pushups + 15 squats (comp: 3 rounds)

Conditioning: for time (3:00 cap)

50/35 calorie AB or 42/27 calorie Echo bike

200824 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Bike + 10 Cossack Squats + 6 BS (Reps 1-3: 42X1 Tempo)

*Build on back squats

Strength: 20:00

A) 2 x 10 Back Squat @75%

B) Amrap remainder of time:

3 FS ~100% of A

30’/30’ Banded Lateral Walk

:45 Wall-sit

Conditioning: E2MOM for 16:00

1- 24/16 Cal AB (sub 21/14 Echo)

2- 15 Pushups + 15 Wall Ball (20/14 to 10/9’)

*Alt 1/2 for 4 total Rds

200824 Burn WOD

Warmup: 8 AMRAP

:30 bike + 10 walking lunges + 10 squats + 5 burpees + 5 AKS

Strength: 18 AMRAP

db step-downs x 8/8 (start on top of box and control eccentric, 8R then 8L)

banded or BB good mornings x 10 (control down, fast up)

dbl kb front rack walking lunges x 60′ (30/30)

single leg glute bridge (on floor) x 10/10

Conditioning: 12 EMOM

E – 12 wall balls

O – 8 burpees to 6″ target

Extra: tabata wall sit x 8 rounds

200824 FF WOD

Warmup: 8 AMRAP

:30 bike + 10 walking lunges + 10 squats + 5 burpees + 5 heavy AKS

Strength: 18 AMRAP

db step-downs x 8/8 (start on top of box and control eccentric, 8R then 8L)

banded or BB good mornings x 10 (control down, fast up)

dbl kb front rack walking lunges x 60′ (30/30)

single leg glute bridge (on floor) x 10/10

Conditioning: 12 EMOM

E – 15 wall balls

O – 8 burpees to 6″ target

competitor: 20 wb, 12 burpees

Extra: 5 sets

:30on/:30off dbl kb front rack wall sit 35/26#s

200821 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Bike + 10 Bench Dips + 5 BB Bench (build)

Strength: 20:00

A) Build to a 3RM Bench Press

B) Amrap remainder of time:

Max Set of Bench @80% of A

10 DB Skull Crushers

15 Banded Tri Ext

Conditioning: For time w/ Partner (15:00 Cap)

60/45 Cal Row

20 Synchro Pushups

10 Wall Walks

20 Synchro Pushups

30 BB Stoh (Heavy)

20 Synchro Pushups

60/45 Cal Row

200821 FF WOD

Warmup: 8:00 AMRAP

10 air squats + 5 push press + 3 push/split jerks + 5 AKS (build on pp/pj/sj)

Weightlifting: 10 EMOM

1 push press + 1 push jerk or split jerk (start moderate, add every 1-2 mins)

Conditioning: 24:00 w/partner

buy-in: 1 mile partner run w/45# plate (switch/carry however)

8 rounds (igo/ugo full rounds)

8/6 calorie bike + 10 SDHP + 8 hang power snatch + 6 overhead squats (sub FS) 75/55#

*time remaining max rounds of synchro Cindy (5pu/10pushup/15sq)

competitor: 95/65#

200820 Hybrid WOD

Warm-up: 10:00 Amrap

:45 Bike/200m Run + 10/10 Bulgarian Split Squats + 8/8 CB DL

*CB DL = same leg goes back of hand holding the DB

Strength: 20:00 Amrap

10 BB Glute Bridges (:05 Hold on Reps 5/10)

5-8 Strict Pullups

30’/30’ Banded Lateral Walk

8 Barbell Bent Over Row (:01 Pause @top)

-Pullups can be accumulated, use most difficult band or perform weighted if possible

Conditioning: For time (15:00 Cap)

400m Run (Begins each round)

30-20-10

Medball Situps

Sumo DL HP (75/55)

200820 Burn WOD

Warmup: 4 rounds

C2 500m + row 400m + 10 db push press + 10 knee raises

Conditioning: 16 AMRAP

200m run

sled push down/back

10 kb deadlifts

farmers walk 100′

10 db front squats 35/20#s

200820 FF WOD

Warmup: 8:00 AMRAP

bike/row 10/7 calories + 8 bb thrusters + 6 AKS + 4 burpees

Conditioning: 8 EMOM x 4 w/2:00 rest between each WOD

1) E – row 15/12 calories (comp 18/15)

O – 8 burpees over the rower (comp 10)

2) E – 200m run

O – 10 squats + 10 AKS 53/35#s (comp 15squats/70#s)

3) E – C2 bike 15/12 calories (comp 18/15)

O – 8 front squats 135/95# (comp 175/125#s)

4) every 2:00 run 400m (scale distance, turn around at :45)

200819 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: :30 Bike + 10 Air Squats + 10 DB Curl&Press + 4 Burpee BJO

Conditioning: 2 Rounds (28:00)

6:00 Amrap

12 Air Squats

10 Alt DB Snatches

8 DDB Snatches

6 Devil’s Press

*Use same DBs throughout

-Rest 1:00-

1:00 Max BJO (24/20”)

-Rest 1:00-

1:00 Max Cal AB

-Rest 1:00-

1:00 Max Burpees to 6”

-Rest 4:00-

Extra: For Completion

30 BB Curls

1:30 Accumulated Deadhang

30 BB Curls

200819 Burn WOD

Warmup: 4 rounds

500m row + 20 walking lunges + 15 RR + 10 pushups

Conditioning: 16 EMOM

1 – 15/12 calorie row

2 – 12 ring rows

3 – 15 AKS 35/26#

4 – 12 KB SDHP

Extra: for completion

75 situps – EMOM including 0:00 perform 15 toe touches

200819 FF WOD

Warmup: 10:00

dynamic + AMRAP: 12/8 calorie bike + 8 RR + 5/5 db strict press + 8 pushups

Strength: 18 AMRAP

deadlift x 5 (build to moderate 5rm, focus on speed and positions)

seated (on floor) dbl db shoulder press x 8

dbl kb bent over row x 8

hs hold x :30 (nose and toes or kick up)

Conditioning: 4 rounds for time (15:00 cap)

25 single db alt step-ups 50/35#s

20 pushups

15 goblet squats (same db as step-ups)

2 rope climbs (sub 10 :02 pause RR)

200818 Hybrid WOD

Warm-up: 10:00 Amrap

200m Run + 10 BB Strict Press + 10 KBS

Strength: 18:00 EMOM

1- 2 BB Strict Press + 4 BB Push Press

2- 8 Push Up + Renegade Row

3- :30 Banded Pull Aparts

Conditioning: E4MOM for 16:00

20 Wall Ball (20/14 to 10/9’)

20 Deadlifts (135/95)

200m Run

*Max work time of 3:10, scale Wall Ball and DL to be under 2:10

200818 Burn WOD

Warmup: 4 rounds

1000m C2 bike + 10 RKBS + 5 burpees + 10 db push press

Conditioning: 5:00 AMRAP x 5 sets w/2:00 rest between

1000m C2 bike

20 wall balls

15 dbl DB snatches 35/20#s

10 burpees to 6″ target

max devils press in remaining time

200818 FF WOD

Warmup: 7:00 AMRAP

bike :30 + 5 CJ (build) + 5 kip swings + 10 knee raises

Skill Conditioning: 3:00 on/1:00 off x 9 intervals

A) C2 bike 18/14 calories + 8 tng CJ 115/95# (comp 25/20, 135/95#)

B) 400m run + 10 dbl db snatches 35/25#s (comp 50/35#s)

C) Echo bike 15/10 calories + 10 TTB (comp 20/15, 15 UB TTB)

Conditioning: for time (5:00 cap)

40 burpees to 6″ target

400m run

200817 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Bike + 10 Cossack Squats + 5 Front Squats

Strength: 22:00

A) Build to a 3RM Front Squat

*Goal is 90%+ of 1RM

B) Build to a heavy single Back Squat

*Does not need to be a true 1RM, just a heavy/smooth single

C) Amrap remainder of time: 1 Back Squat @85-90% of Single (focus on speed)

Conditioning: For time (9:00 Cap)

150 Single Unders

20 Alt DB Thrusters (50/35s)

100’ DB FR Lunge

20 Alt DB Thrusters

150 Single Unders

Extra: 5:00 EMOM

:15 AB Sprint

200817 Burn WOD

Warmup: 10:00

3 rounds: 1000m C2 bike + 5 box squats + 10 box step-ups

Strength: 15:00 AMRAP

box squat x 5 (start light and build)

alternating db box step-up x 20

dball slam x 10

Conditioning: for time (9:00 cap)

250 singles

50 db thrusters 35/20#s

250 singles

Extra: for completion

50 situps

2:00 elbow plank (accumulated)

25 situps

200817 FF WOD

Warmup: 10:00

dynamic + AMRAP: 2 FS + 4 BS + 5 knee-tuck jumps + 10 situps (build on squats)

Strength: 20:00 AMRAP

front squat x 5 + back squat x 10 (60-70% of 1rm FS)

broad jump x 3 (reset between each jump)

overhead med-ball rotational throw x 10 (red & black 14# medballs only)

Conditioning: for time (8:00 cap)

100 DU (250 singles)

50 wall balls 20/14# to 10/9′

100 DU (250 singles)

Extra: for completion

50 single leg alt V-ups

2:00 hollow hold (accumulated)

25 V-ups

200815 WOD

Strength: 20:00

build to a 1rm back squat for the day

Conditioning: 5 rounds for time

15 c2b pullups

20 HSPUs

25/18 calorie AB

200814 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Bike + 50 Single Unders + 10 BB Bench Press

Strength: Bench Press (18:00)

Max Reps @92.5-95% (or 5-10# heavier than last week)

Rest 1:00

Max reps @92.5-95%

Rest 1:00

Max reps @70-75% (same weight as last week)

*All the way through is 1 set, try to get 3+ sets in

Conditioning: For time w/ a partner (17:00 Cap)

2 Rds of:

12 Man Makers (C+J)

24 DB Box Step-overs

*Use same set of DBs for both exercises

1 Rd of:

100 Wall Balls (20/14# to 10/9’)

200 Single Unders

400m Run (both partners run 400m)

200814 FF WOD

Warmup: 8:00 AMRAP (choose WU based off what you’re doing in WL, snatch or clean)

1 – bike :30 + 5 muscle snatches + 5 power snatches + 5 OHS + 5 squat snatches

2 – bike :30 + 5 muscle cleans + 5 power cleans + 5 FS + 5 squat cleans

*start PVC pipe or empty bar and add each round

Weightlifting: every 1:30 x 10 rounds

work to a 2rm squat clean or squat snatch (from the floor)

*drop between reps, add weight every 1-2 sets, perform powers if lacking mobility to squat

Conditioning: 20 AMRAP w/partner

1600m run (800/800 relay)

50 BB thrusters 75/55#

50 TTB (sub 50 db weighted situps 20/15#s on chest)

50/40 cal AB/Echo (FF partners 40)

50 db box step-overs 35/25#s 24/20″

competitor: 95/65#, 50/35# step-overs

200813 Hybrid WOD

Warm-up: 10:00 Amrap

:30 Bike + 10 Ring Rows + 10 DB Curl & Press

Strength: 16:00 Amrap

BB Curl 21’s + Max 90° Hold (:30 Cap)

12 DB Skull Crushers

12 DB Lateral Fly

8/8 Seated DB Strict Press (on floor)

Conditioning: 20:00 EMOM

1- 10/7 Cal Echo (12/9 AB)

2- 10 DDB Snatches (50/35s)

3- 10 Burpees to 6”

4- Rest

*Add 1 rep to each exercise per round

200813 Burn WOD

Warmup: 7:00

bike :30 (alt echo and C2) + 5/5 db hcj (light) + 5 RR + 5 pushups + 10 squats

Conditioning: 12 EMOM x 3 workouts w/ 2:00 rest between each workout

1) E – echo bike 10/7 calories

O – SA DB hang CJ 4R/4L 35/20#s (all reps on R, then L)

2) E – C2 bike 14/10 calories

O – 5 RR + 10 pushups + 15 squats

3) E – 12 dbl kb deadlifts 44/35#s

O – 8 bar facing burpees (step-over allowed)

200813 FF WOD

Warmup: 7:00

bike :30 (alt echo and C2) + 5/5 db hcj (light) + 5 RR + 5 pushups + 10 squats

Conditioning: 12 EMOM x 3 workouts w/ 2:00 rest between each workout

1) E – echo bike 12/8 calories

O – SA DB hang CJ 4R/4L 50/35#s (all reps on R, then L)

competitor – 16/12 cals, 70/50#

2) E – C2 bike 15/12 calories

O – 5 pullups + 10 pushups + 15 squats

competitor – 18/15 cals, c2b pullups

3) E – 12 deadlifts 185/125#s

O – 8 bar facing burpees

competitor – 245#, 10 BFB

*if you start on workout 1 you complete all 12:00 of workout 1 then rest 2:00 and complete 12:00 of workout 2 rest 2:00 and move to workout 3.

200812 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Bike/Row + 10 RKbs + 5 Box Jumps

Conditioning: 2:00 On 2:00 Off for 9 Rds

1- 16/12 Cal Row + 12 Am Kbs + Max BJO

2- 16/12 Cal C2 + 12 Split Squat Jumps (per side) + Max DB Stoh

3- 200m Run + Max Alt Devil’s Press

*With a 1:1 Work:Rest Ratio every round should be a borderline sprint

200812 FF/Burn WOD

Warmup: 10:00

dynamic + 21-15-9 squats/situps/rkbs

Strength: 20 AMRAP

farmers walk 100′

:30 weighted plank

SA OH db/kb carry 100′ (50/50)

:30 dbl kb front rack hold

sled push down/back outside

:30 d-ball/sandbag bearhug hold

Conditioning: 15 AMRAP (recovery pace)

20/15 calorie bike or 400m jog (any bike, switch each round if possible)

18 American KBS 53/35#

16 alternating step-ups 24/20″

14 dbl db push press

12 split jumps

30 DU/100 singles

*recovery pace means smooth and consistent through every movement, never sucking wind and/or bending over gasping for breath

200811 Burn WOD

Warmup: 12:00

dynamic + 3 rounds: 15 cal C2 bike + 15 situps + 10 RKS

Conditioning: 28 EMOM

1 – 16 db step-ups

2 – 10-12 pushups

3 – row :45 max distance

4 – 10-12 wall balls

200811 FF WOD

Warmup: 7:00

bike :30 + 5 bb hang clean and jerks + 10 RR (move to strict pullups)

Skill Conditioning: every 3:00 x 10 rounds

1 – A) C2 bike 18/15 cals B) C2 Row 18/15 cals

10 pullups + 5 C2B pullups

competitor: 22/18 cals, 10 C2B + 5 ring or BMU

2 – 400m run + 5 tng clean and jerks 115/80#s

competitor: 155/105#

*for 1: alternate starting on C2 bike and rower each time

Conditioning: for time (5:00 cap)

15-12-9

power cleans 95/65#

push press/jerk

competitor: 135/95#

200810 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Bike + 5 FS (build) + 10 Alt Hang DB Snatches

Strength: 22:00

A) Accumulate 9 Front Squats @90-95% (or 5-10 lbs heavier than last week) of 1RM FS in as few sets as possible

B) Back Squat Amrap remainder of time: Sets of 3 @92.5-95% of 5RM

Conditioning: For time (12:00 CAP)

30-20-10

Wall Balls (20/14# to 10/9’)

Alt DB Snatches (50/35)

*EMOM including 0:00: 5 Lateral Burpees over DB

200810 Burn WOD

Warmup: 5 rounds at increasing pace (18:00 cap)

1000m C2 bike + 50′ lunge to rig + 10 knee raises + 50′ bear crawl back + 10 squats

Conditioning: 5 rounds (20:00 cap)

15/12 calorie echo bike

10 SA db hang clean and jerk (5R/5L)

5 burpees to 6″ target

15 plate GTOH

20 situps

200810 FF WOD

Warmup: 8:00 AMRAP

bike :30 + 5 bb back squats (build) + 10 reverse lunges + 10 RKS (build)

Strength: 18:00 AMRAP

back squat – build to a 5rm for the day

banded lateral walk x 10 R/L

split squat x 8/8 (no weight)

SL glute bridge x 8/8

Conditioning: for time (20 cap)

40/30 cal echo bike (50/40 AB sub)

30 wall balls 20/14# to 10/9′

20 db thrusters 35/25#s

10 devils press (same weight)

20 db power cleans

30 TTB (situps or leg raises)

40/30 cal echo bike (50/40 cal AB sub)

200808 WOD

Strength: 20:00

build to a 1rm back squat

Weightlifting: 12 EMOM

build to a 1rm snatch

Conditioning: for time 25:00 cap

10 burpee pullups

20 db snatches 70/50#s

30 cal AB

40 HSPUs

50 db box step-overs 50/35#s

40 TTB

30 cal Echo bike

20 devils press 50/35#s

10 burpee ring/bar MU

200807 Hybrid WOD

Warm-up: 12:00

2:00 Bike + Dynamic + Amrap: :30 Bike + 5 BB Bench Press (build)

Strength: 20:00 Amrap

Bench Press @92.5/92.5/70-75%

*3 Reps – Rest :45 – X Reps – Rest :30 – X Reps

15 DB Lateral Fly

16 Alt Hammer Curls

@14:00 Mark Perform 3 Max sets of DB Bench going every 2:00 with moderate weight

Conditioning: 3 Rds For time w/ a Partner

YouGoIGo (17:00 CAP)

1- 200m Run

2- 3 Wall Walks

3- 12/9 Cal Echo

4- 12 BB STOH (95/65)

*P1 does 1, P2 does 1, P2 does 2, P2 does 2…etc.

200807 FF WOD

Warmup: 12 AMRAP (increasing intensity)

200m jog (sub 400m C2) + 10 RR + 10/8 cal bike + 10 squats + 10 AKS

Conditioning: 22 AMRAP w/ partner

buy-in 1 mile relay run can only start when your partner returns and tags you

(P1 400/P2 400/P1 200/P2 200/P1 200/P2 200) THEN…

10 rounds – Igo/Ugo full rounds (5 each)

10/8 cal AB 8/6 echo

50′ run to rig

A) 10 pullups (sub jumping or banded) B) 10 TTB (sub knee raises x 15)

50′ run back to bikes

AMRAP ladder remaining time SYNCHRO w/ partner 3,6,9…etc goblet squats + AKS 35/26#s

*alternate A and B (partner 1 does A then partner 2 does A) aim to finish each one of your rounds in 1:00-1:15 max, scale cals and reps as needed to maintain this

Competitor: 15 pullups/15 TTB

Extra: for time

100 calorie AB or 85 calorie Echo bike

MM and FM partner do the same, FF partners do 85 AB or 70 Echo)

200806 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 KB Sumo DL + 10 Reverse Lunges + 10 Empty BB Thrusters

Strength: 20:00 Amrap

5 BB Glute Bridges (Max Hold on 5th rep, :30 Cap)

15/15 Banded Lateral Steps

20 Russian Twists + 20 Leg Lifts over DB

:30/:30 SL Wall-sit

Conditioning: For time (14:00 Cap)

600m Run

20 DB Reverse Lunges (DBs at sides)

14 DB Power Cleans

8 Man Makers

14 DB Power Cleans

20 DB Reverse Lunges (DBs at sides)

600m Run

200806 Burn WOD

Warmup: 7:00

bike 3:00 at increasing intensity every :30 + dynamic

Conditioning: 8 EMOM x 4 w/ 2:00 rest between

1) E – rope walk x 5 reps

O – 10 db thrusters 35/25#s

2) E – 12/9 AB calories

O – 20 air squats

3) E – max calorie row – goal 18/14

O – rest

4) E – :50 plank

O – 20 situps

200806 FF WOD

Warmup: 7:00

bike 3:00 at increasing intensity every :30 + dynamic

Conditioning: 10 EMOM x 4 w/ 2:00 rest between

1) E – rope climb x 2 (sub 3-5 hard rope walks)

O – 10 db thrusters 35/25#s

competitor: 1st legless, 50/35#s

2) E – 12/9 AB calories

O – 6 hang squat cleans 115/80#

competitor: 18/14, 155/105#

3) E – max calorie row – goal 20/16+

O – rest

competitor: 25/20+

4) E – :15 L-Sit hold (sub :20 knee raise hold) on parallets accumulated

O – 20 situps

competitor: :20, 25 situps

200805 Hybrid WOD

Warm-up: 12:00

3:00 Bike/Row + Dynamic + Amrap: 10 Box Step Overs + 10 Am Kbs + 10 Jump Squats

Conditioning: 33:00

0:00-9:00: For Time

2000/1800m Row

12:00-21:00: 9:00 Amrap

2000m C2 Bike

12-9-6:

BJO (24/20”)

DB Box Step Overs (50/35s)

*Max C2 Distance in remaining time

24:00-33:00: Ladder

5/5 Single KB C+J (53/35)

10 Situps

*6-12-18…etc. Split Squat Jumps

200805 Burn/FF WOD

Warmup: 8:00 AMRAP

dynamic + AMRAP: 5 hand release push-ups + 5/5 db strict press + 5 ring rows + 10 situps

Strength: 18 AMRAP

:20 ring pushup lockout hold + :20 max reps ring pushups

band pull apart x 20

standing BB curl x 10

dbl db/kb bent over row x 10

:15 star plank R/L

Conditioning: every 5:00 x 4 rounds

400m run

15 deadlifts 185/125#s

15 wall balls 20/14#s to 10/9′

16 alternating db snatches 35/25#s

*max working time 4:15 on rounds 1-3, scale run distance to complete sub 2:00

competitor: 225/155#, 20 wall balls, 50/35# db

200804 Hybrid WOD

Warm-up: 10:00

:30 Bike + 10 BB Strict Press + 10 Air Squats + 10 Alt DB Snatches

Strength: 20:00 Amrap

8/8 Kneeling Filly Press

8 Strict Pullups

:20 Bar/Ring L-sit (accumulate if needed)

10 BB Bent-Over Row

-Filly Press: 1 Arm KB FR/1 Arm DB Strict Press

-Bent over row can be pronated/supinated grip

Conditioning: E4MOM for 16:00

200m Run

A) 10 Devil’s Press B) 15 BFB

10 Deadlifts (185/125)

-Max working time of 3:15 on Rds 1-3

– Alt A/B each round

200804 Burn WOD

Warmup: 5 rounds

500m C2 bike + 15 situps + 50′ walking lunge + 5 burpees

Conditioning: 28 EMOM

1 – 75 singles

2 – 8 burpee box step-ups

3 – 12/9 calorie AB

4 – :45 elbow plank

Extra: for completion

30 situps + 50 alternating V-ups + 30 situps

200804 FF WOD

Warmup: 8:00

dynamic + 21-15-9 KB + squats + 50 single unders between rounds

Skill Conditioning: every 3:00 x 9 sets

1) row 18/14 calories + 8 db push press + 8 db push jerks

2) echo bike 15/12 calories + 50 double unders

3) C2 bike 15/12 calories + 8 power cleans 135/95#

Competitor: row 25/20 cals + 15 kipping HSPUs, echo 20/15 + 50 UB DUs, C2 20/15 + 185/125#s

*scale calories and reps to complete work in 2-2:15/round

Conditioning: for time (5:00 cap)

20 clean and jerks 115/80#

20 bar facing burpees

200803 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Bike + 5 Front Squats + 5 Back Squats + 5/5 DB Strict Press

Strength: 22:00

A) Accumulate 12 Front Squats @87.5-92.5% of 1RM FS in as few sets as possible

B) Amrap remainder of time: Sets of 5 Back Squat @90% of last week’s 5RM

-If you do not know 1RM Front Squat use weight where you’re only getting 2-4 reps per set

Conditioning: For Time (10:00 CAP)

25/20 Cal AB (21/15 Echo)

30 Wall Ball (20/14# to 10/9’)

30’/30’ DB OH Lunge (50/35)

30 Alt DB Thrusters (50/35s)

25/20 Cal AB (21/15 Echo)

Extra: For Completion

Accumulate 3:00 Hollow Hold

*Every time you break complete 14 Alt V-ups

200803 Burn WOD

Warmup: 10:00 AMRAP

bike 1:00 + 5 back squats + 10 pvc pass thrus + 5 burpees (build on squats)

Strength: 20 AMRAP

back squat x 3 reps (start at 50% 1rm and add weight each set)

standing box jump x 3

banded or BB good morning x 8

Conditioning: 16 AMRAP

60′ db/kb walking lunges

15 push press (same weight as lunge)

15/12 calorie AB or 13/10 echo

8 burpee pullups

competitor: 5 burpee muscle ups

200803 FF WOD

Warmup: 10:00 AMRAP

bike 1:00 + 5 back squats + 10 pvc pass thrus + 5 burpees (build on squats)

Strength: 20 AMRAP

back squat x 3 reps (start at 50% 1rm and add weight each set)

standing box jump x 3

banded or BB good morning x 8

Conditioning: 16 AMRAP

60′ db/kb walking lunges

15 push press (same weight as lunge)

15/12 calorie AB or 13/10 echo

8 burpee pullups

competitor: 5 burpee muscle ups

200801 WOD

Strength: 15:00

work up to a 3rm back squat

Weightlifting: 15 EMOM

build to a 1rm snatch for the day

Conditioning: every 4:00 x 6 rounds

400m run

8 BMU (sub 16 pullups)

10 dbl KB hang snatches 53/35#s

200731 Hybrid WOD

Warm-up: 10:00 Amrap

:30 Bike/Row + 10 Walking Lunges + 10 Ring Rows + 10 DB Bench

Strength: 18:00 Amrap

90/75% (+5-15 lbs each) Bench Press Drop Set (Both %s to Failure/1 RIR)

8 V-ups + :20 Hollow Hold + 8 V-ups

12 DB Skull Crushers

20 Leg Lifts over DB/KB

Conditioning: FT w/ a Partner (17:00 Cap)

Buy-in: 80/60 Cal Row

10 Rds: YouGoIGo (5 each)

10 DB Box Step Overs (24/20”)

5 DB Burpees

Buy-out: 80/60 Cal Row

200731 FF WOD

Warmup: 8:00

Dynamic + AMRAP: 200m jog + 10 reverse lunges + 10 kbs + 10 situps

Strength: 15:00 AMRAP

overhead rotational med-ball slam x 10

banded lateral walk x 10/10 steps

push-up plank kb pull thru x 10

weighted elbow plank x :30

Conditioning: 20:00 partner AMRAP

buy in 100/80 calorie AB/echo bike (mm/mf 100 ff 80)

2 rounds

400m run

20 synchro burpees

20 synchro alternating db hang snatch 50/35#s

buy out 100/80 calorie AB/echo bike (opposite the 1st bike you did)

*time remaining AMRAP ladder 3/6/9….etc kb goblet squats 53/35# and AKS 3/3, 6/6, 9/9 etc

200730 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 Ring Rows + 8/8 Bulgarian SS + :30 Bike

Strength: 20:00 Amrap

8 Strict Chinups

15/15 SL Glute Bridges

16 Alt DB Curls

30’/30’ Banded Lateral Walk

-Pullups weighted if possible, may be accumulated

-Glute Bridges performed on bench

Conditioning: E3MOM for 15:00

15 Sumo DLHP (75/55)

12/8 Cal AB (10/7 Echo)

6 Heavy Alt DB Snatches (70/50)

-Scale weight/bike Cals to finish in 2:00-2:15

200730 Burn WOD

Warmup: 10:00 AMRAP

:30 bike + 10 walking lunges + 5 pushups + 5 RR + 10 walking lunges

Conditioning: 8 EMOM x 4 (2:00 rest between)

1) E – 12 American KBS

O – 75 singles

2) E – 10 db thrusters 35/25#s

O – 15 situps

3) E – C2 bike max cals goal 15/12

O – rest

4) E – 200m run

O – 12 wall balls

200730 FF WOD

Warmup: 10:00 AMRAP

:30 bike + 10 walking lunges + 5 pushups + 5 RR + 10 walking lunges

Conditioning: 10 EMOM x 4 (2:00 rest between)

1) E – 15 American KBS 53/35# (comp 70/53#)

O – 35 DU/100 singles (comp 50DU)

2) E – 10 db thrusters 35/25#s (comp 50/35#s)

O – 15/12 pushups (comp 20/15)

3) E – C2 bike max cals goal 20/15+ (comp goal 25/18+)

O – rest

4) E – 200m run

O – 15 wall balls 20/14# to 10/9′ (comp 20 wall balls)

200729 Hybrid WOD

Warm-up: 10:00

200m Run + 10 BB Strict Press + 10 Box Step-ups + 10 Air Squats

Conditioning: 35:00

0:00-10:00: Amrap

400m Run

5 DB Man Makers (50/35#)

15 Box Jump Overs (24/20″)

60′ Regional Lunge (1 Arm OH – 1 Arm FR, 30’/30′)

10:00-14:00: Rest

14:00-22:00: Ladder

5-10-15…etc Pushups

10 BB Strict Press (45/35#)

50 Single Unders

*Ladder only applies to Pushups

22:00-25:00: Rest

25:00-35:00: For time (10:00 CAP)

15 Burpee BJO

400m Run

40 Air Squats

400m Run

15 Burpee BJO

200729 Burn WOD

Warmup: 10:00 AMRAP

10/7 calorie AB or Echo bike + 10 Rks + 10 pvc pipe good mornings + 10 situps

Conditioning: 16 AMRAP

250m row

10 bb push press

8 bar facing burpees

6 box jump step-down

Extra: 4 sets

8 ab-wheel rollouts + 1:00 elbow plank + 10 pushup plank kb pull thrus

200729 FF WOD

Warmup: 8:00 AMRAP

10/7 calorie bike + 10 pvc pipe overhead squats + 5 bb hi-hang power snatches + 5 bb OHS

Weightlifting: 12 EMOM

1 hi-hang power snatch + 1 squat snatch (increase weight every 1-2 sets, start light)

*if you don’t have the mobility to OHS, perform 2 power snatches

competitor: 2 UB hi-hang squat snatches

Conditioning: 18 AMRAP

400m run

15 hang power snatches 75/45#

15 TTB (sub situps or knee raises/leg raises)

10 overhead squats 75/45# (sub front squats)

10 SA alternating devils press 35/25#s

competitor: 95/65#, 50/35# DB

200728 Hybrid WOD

Warm-up: 10:00 Amrap

5 Deadlifts + 10/7 Cal Bike + 15 R. Kbs

*Build on deadlifts

Strength: E3MOM for 18:00

12/9 AB SPRINT

6 Deadlifts @80%+

*Deadlifts do not have to be unbroken, may be completed as singles so build to as heavy as possible for the time domain

Conditioning: For time (10:00 CAP)

20/15 Cal Echo Bike

20 DDB/DKB Push Press (50/35 or 53/35)

24/18 Cal AB

24 DDB/DKB Hang Power Cleans

28/21 Cal C2 Bike

28 DDB/DKB Deadlifts

Extra: 3 Rds For Completion

20 BB Curls

20 Banded Tri Ext

200728 FF WOD

Warmup: 8 AMRAP

Bike :30 + 5 pushups + 5 RR or pullups + 5 hang cj

Skill Conditioning: every 4:00 x 5 rounds

A) 400m run + 10 push jerks 135/95#

B) 20/15 calorie Echo bike + 15 pullups

C) 45/36 C2 calories

*competitor: 185/125#, 24/18 cals, 60/50 C2 cals

Conditioning: 7:00 cap

30 cal Echo men/25 cal AB women

30 deadlifts 185/125#

*competitor: 225/155#

Leave a Reply

Your email address will not be published. Required fields are marked *