Workout of the Day

201023 Hybrid WOD

Warm-up: 8:00 Amrap

12 BB Bench Press + 12 Ring Rows + :30 Machine

Strength: 20:00

5 BB Bench Press (trying time build within 5-10 lbs of last week’s 4)

5 Pull-ups (3s pause @top)

10 Ring Dips (scale with band)

:20-:30 Accumulated L-sit on Parallettes

Conditioning: 17:00 Amrap w/ Partner

500/400m Row (M/F 450m)

40 BB Front Squats (115/85)

30 DDB Snatches (35/25s)

20 Box Jump Overs (30/24”)

201023 Burn WOD

Warmup: 15 EMOM

1 – machine :45

2 – wall sit :40

3 – dbl kb/db push press x 12

Conditioning: 20 AMRAP

10 bb push press 115/75#

12 box jump step-downs 24/20″

14 situps/knee raises/TTB

100′ farmers walk heavy kb/db

15/10 calorie machine

201023 FF WOD

Warmup: 10:00

dynamic + pvc/BB overhead warmup

Technique/WL: 20:00

1)10:00 – hi-hang snatch technique (power/squat)

2)10:00 – build to a heavy, but perfect hi-hang squat or power snatch

*squat or power variation is based off what your mobility safely allows…if you are tight overhead stick with powers/partial squat

Conditioning: 15 AMRAP w/partner

15 calorie machine

15 db box step-overs 24/20″ 35/25#s

15 db thrusters (same # as step-overs)

15 db hang CJ

201022 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 TnG Deadlifts + 5 Burpees + :30 Wall-sit

Strength: 18:00

5 Deadstop Deadlifts (no tng)

16 Dkb/Ddb FR Reverse Lunges (on plate)

20 Leg Lifts Over DB/KB

:45 Superman Hold

Conditioning: 9:00 Ladder

3-6-9… Sumo DLHP

3-6-9… Lateral Burpees over Bar

*60 Singles after every round

Extra: 3 Rds For Completion

15 BB Curls

:45 Deadhang

201022 Burn WOD

Warmup: 9 EMOM

1 – 80-100 single unders

2 – :45 row/run

3 – 6 burpees

Conditioning: 20:00

0-5:00 for time

21-15-9: db/kb hang snatches + air squats + situps

2:00 rest

7-12:00: AMRAP

max distance row/run (EMOM 5 thrusters 35/25# dbs)

2:00 rest

14-20:00: AMRAP 3,6,9 etc

med ball situps + devils press 35/25#s

201022 FF WOD (De-load week)

Warmup: 10:00

dynamic + AMRAP: 12/9 calorie machine + 2 wall walks + 10 squats + 10 RR

Skill Work: 20:00

double unders (progress to heavy or drag rope)

handstand hold (progress from tri-pod headstand hold to free standing)

pistols (ring or banded to weighted)

kip swing hollow/arch

*spend 1-2 minutes working on each movement…if you have the basics then progress to more complex variations of each movement

Conditioning: 15 EMOM

1 – row/run 13/10 calories

2 – 10/8 pushups + 10 jumping lunges

3 – 6 devils press 35/25#s

:40-:45 max working time per minute

201021 Hybrid WOD

Warm-up: 15:00

60 Cal Bike/Row/Run

Dynamic + Amrap: 10 Wall Balls + 10 Am Kbs + :30 Machine

Conditioning: 1:00 on :30 off for 4 Rds

1- Row/Run (bike if needed)

2- Wall Balls (20/14 to 10/9’)

3- Kb Snatches (switch as needed)

4- Elbow Plank

5- Sit-ups

*Extra :30 after each round for total round time of 8:00

201021 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 10 step-ups + 10 RKS + :30 elbow plank

Conditioning: for time (20:00 cap)

50 step-overs (scale up to box jump overs)

40 AKS

30 wall balls

20 db push press

10 burpees to 6″ target

*20/15 calories after each movement AB or Echo bike

201021 FF WOD (De-load week)

Warmup: 10:00

dynamic + AMRAP: 10 bench press (light to mod) + 5/5 SA hang CJ + 50 single unders

Strength: 15 AMRAP

bb or db bench press x 8 (moderate #, focus on speed)

ring/bar/box dips x 8 (scale with band on rings if needed)

SA db or kb hang CJ x 6/6 (build heavier here)

12/9 calorie bike (moderate pace)

Conditioning: for completion (20:00 clock)

100 DU or 200 singles buy-in

20 db/kb hang CJ

30 goblet squats (same # as CJ)

40 TTB (sub situps or knee raises)

50 calorie machine

60 wall balls

100 DU or 200 singles buy-out

*note this is for completion, not for time so approach this workout at a “de-load” pace…you should not be lying on the ground afterwards… break up movements as needed to keep moving at a steady, recovery pace

201020 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 PVC Passthroughs + 10 Ring Rows + 10 BB Strict Press

Strength: 20:00 EMOM

1- 5 BB Strict Press + 7 Pushups

2- 5-7 Chin-ups

3- 10 BB Push Press (same as strict press)

4- :20 Chin-up/RR Hold

Conditioning: For time (9:00 Cap)

21-15-9

BBJO (24/20”)

DB Bench Press (50/35s)

Extra: For Completion

75 Medball Sit-ups

201020 FF WOD (De-load week)

Warmup: 10:00

dynamic + AMRAP: 12/9 calorie bike + 10 RR + 10 pass thrus + 10 situps

Aerobic Conditioning: every 8MOM complete x 4 sets (Burn class x 3 sets)

1000m row/2000m bike/800m run

20 alt. db snatches 35/20#

15 pullups/RR

5 burpees to 6″ target

*negative splits/round…new round starts every 8:00, no programmed rest between

201019 Hybrid WOD

Warm-up: 10:00

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

Strength: 20:00

A) Accumulate 10 Reps @95-100% 2RM FS from last week

B) Amrap of:

10/10 Goblet Bulg Split Squats

:30 Dkb Wall-sit

5 BB Paused Front Squats (~65-70% of 1RM – goal here is speed out of pause)

Conditioning: 15:00 Amrap

8/6 Cal Bike

4 Devil’s Press

8 DB Hang Squat Cleans

4 Devil’s Press

Rest 1:00 b/t rounds – rounds should be sprints

201019 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 10 cal bike + 5 goblet squats + 5 push ups + 5 RR

Conditioning: 28 EMOM

1 – 10 heavy goblet squats kb/db

2 – 7-10 pushups + 10-15 squats

3 – 15/10 calorie bike

4 – rest

201019 FF WOD (De-load Week)

Warmup: 10:00

dynamic + 21-15-9 rks + squats + 10 pvc pass thrus after each round

Strength: 15 AMRAP

heavy kb/db tempo goblet squat x 5 (22X1)

banded or light BB good mornings x 12

tempo box step-downs x 8/8 (:03 lowering on each rep)

banded seated (on bench) hamstring curl x 20

Strength/Conditioning: 20:00

10 back squats @ 50% 1rm

5 standing box jumps (increase height each round if possible)

15/10 calorie AB or Echo bike

5 standing broad jumps

201016 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Bench Press + :30 Bike

Strength: 18:00

4 BB Bench Press (shooting for same weight as last week’s heavy 3)

20 Alt SL V-ups

10 Plyo + Deficit Pushups (onto plates, 5 ea.)

20 Medball Sit-ups

Conditioning: 4 Rounds FT w/ Partner (18:00 Cap)

100m Run

12 BB Stoh (95/65)

12/9 Cal AB or Echo

12 DB Bench Press (50/35s)

*YouGoIGo Exercises – P1 does 100m, P2 does 100m, P1 does 12 Stoh, P2 does 12 Stoh…etc.

201016 Burn WOD

Warmup: 15 AMRAP

C2 bike 1000m + 10 db bench press + 10 SL glute bridges + :30 plank

Conditioning: every 5:00 x 4 rounds w/2:00 rest between

C2 bike 1000m

10 burpee box step-ups

100 single unders

max wall balls remaining time

*try to increase pace and amount of wall balls every round, start slow, finish FAST

201016 FF WOD

Warmup: 8 AMRAP

bike :30 + 5 deadlifts (building) + 10 rks

Strength: 15 AMRAP

5 tng deadlifts (building to 5rm for the day)

banded lateral walk x 12 steps r/l

SL glute kickback x 10/10 w/:02 pause at the top

bb glute bridge x 10

Conditioning: for time w/partner (24 cap)

“Randy” – 75 power snatches for time 75/55#

75/60 calorie echo or AB (only FF pairs do 60)

“Fran” – 21-15-9 thrusters and pullups 95/65# (sub jumping PU or RR)

75/60 calorie echo or AB (opposite bike as first set)

“Grace” – 30 clean and jerks 135/95#

*break up work and bike however, one person working at a time

201015 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 RKbs + 10 Reverse Lunges + 5 TnG Deadlifts

Strength: 18:00 EMOM

1- 10 Deadlifts (3 Sets max)

2- Max distance Farmer Carry

3- Rest

Conditioning: 10 Rds for time (14:00 Cap)

50 Single Unders

10 Wall Balls (20/14 to 10/9’)

5 BJO (24/20”)

201015 Burn WOD

Warmup: 10:00

dynamic + 21-15-9 pvc pass thrus + squats + RKS

Conditioning: 4 EMOM x 5 sets (1:30 rest between)

1 – 10 db/kb thrusters

2 – 10 ring rows

3 – 10 dbl db/kb push press

4 – max distance run on treadmill

*each round add 1 rep per movement

201015 FF WOD (skill day)

Warmup: 10:00

dynamic + AMRAP: 2 wall walks (plexi glass) + 5 inch worms + :10/:10 star plank

Skill Work: (20:00 running clock)

handstand holds (free standing or on plexi)

strict TTB x 3-5 (legs straight, spotter if needed no swinging)

L-sit hold on paralletes

double unders (30+ UB try drag/heavy rope for 10-20+)

Conditioning: 12 EMOM (recovery pace)

1 – :45 bike/row/run

2 – 10-12 ring rows

3 – 5 pushups + 10 squats

4 – 15 RKS

Extra: if time allows

5-10 focused minutes of cool/down stretch/foam roll

201014 Hybrid WOD

Warm-up: 15:00

3:00 Machine (inc pace every :30)

Dynamic + Amrap: 10 Air Squats + 5/5 Kb Snatches + 5/5 Kb Cleans + :30 Machine

Conditioning: E8MOM for 32:00

25/19 Cal (any machine)

20 SKB Snatches (53/35)

25 Pushups

20 DKB Cleans (53/35s)

25 Sit-ups

*Max working time of 6:30 on sets 1-3

201014 Burn WOD

Warmup: 15 AMRAP

500/400m row + 21 squats + 15 kb swings + 9 pushups + 10 box jumps

Conditioning: 5 rounds for time (20 cap)

500/400m row

20 wall balls

15 AKS

10 box jumps (sub step overs) 24/20″

201014 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 bb bench press (build) + 5 pushups + 5 pause RR

Strength: 18 AMRAP

BB or DB (don’t drop dbs on floor) bench press x 8 reps

pause strict pullups (:02 pause chin over bar) x 5 (scale w/ band or 5 pause RR)

kneeling SA db/kb press x 8/8 (opposite knee up of working arm)

bb bent over rows x 8

*goal is 4-5 working sets

Conditioning: for time (12 cap)

30 db box step-overs 35/25# 24/20″ box

30/25 calorie AB or echo bike

30 db push press

30/25 calorie row

30 db reverse lunges (dbs at sides)

201013 Hybrid WOD

Warm-up: 10:00 Amrap

5 BB Strict Press + 10 Ring Rows + 10 PVC Passthroughs + :30 Bike

Strength: 18:00

A) 3 Max Sets of BB Strict Press @90%

B) Amrap remainder of time:

5 BB Push Press

7-10 Strict Chin-ups

15 DB Curls

Conditioning: 3 Rounds FT (15:00 Cap)

500/450m Row (sub 1000/900 C2 or 400m Run)

15 DB Stoh

12 DB Facing Burpees

9 DB Thrusters

201013 FF/Burn WOD (Aerobic Capacity)

Warmup: 10 EMOM

1 – bike/row/run building each round for :45

2 – 10 RKS + 6 burpees

Conditioning: Every 4:00 x 6 sets w/2:00 rest between (alternate interval A & B)

A) run/bike/row max distance in 1:30 + 16 db snatches + 14 pushups + max TTB/situps

B) 2 rounds 12 DL + 9 hpc + 6 STOH (db 35/25#s bb 135/95#) + max BFB remaining time

*competitor – 3 rounds DT for part B and 50/35# db

201012 Burn WOD

Warmup: 4 rounds (15:00 cap)

750m C2 + 25′ walking lunges + 10 RKS + 25′ bear crawl

Conditioning: 16 EMOM

1 – 13/8 calorie AB or Echo bike

2 – 15-20 situps

3 – 16 alternating step-ups (add dbs if desired)

4 – 75-100 single unders

201012 FF WOD

Warmup: 10:00

dynamic + FS build

Strength: 15:00

find 1rm front squat

WL: 10:00

find 1rm hang clean (power or squat)

Conditioning: 1:00 on/1:00 off x 5 sets

max distance or calorie AB/Echo bike, Run, or Row

201010 WL

Warmup: 8:00 AMRAP

10/7 calories + 5 burpee broad jumps + 10 goblet squats + :20/:20 banded FR stretch

Technique/Accessory: 30:00

1a. clean review (from floor)

1b. jerk review

2a. 4×2 segment high pull (2sec pause below and above knee)

2b. 4×1 pause jerk + split jerk (2sec pause dip/OH)

2c. 4×3 standing muscle squat clean

3a. 10 EMOM – 1 clean and jerk

201009 FF WOD

Warmup: 9 EMOM

1 – bike 12/8 calories

2 – 5 burpees + 10 squats

3 – rest

WL: 8 EMOM

1 hang power clean + 1 hang squat clean

*drop between reps, start at 60% 1rm hpc and add every 1-2 sets

Conditioning: 25:00 w/ partner

buy-in 120/90 calorie AB (echo 100/70) FF partner only do lower number

12 rounds

10 pullups

15 pushups

20 squats (squats have to be synchro w/partner)

5 rounds

8 devils press 35/25#s

10 db front squats

*max synchro burpees to 6″ target in remaining time

**split work however you’d like on all movement besides synchro air squats and burpees to 6″ target

Leave a Reply

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