211204 WOD

Warmup: 10:00

dynamic + AMRAP:

12/8 calories

10 RKS

50 singles

5 pass thrus

5 inch worms

:20 passive hang + :10 active hang

Conditioning: 5:00 AMRAP x 6 sets w/1:30 rest between (alt A/B/C)

A) 15 db bench press

10 alt renegade rows

5 calorie AB or Echo

B) 15 wall balls

10 AKS 53/35#s

5 calorie row

C) 15 prisoner situps (feet anchored, hands behind head)

10 V-ups

5 calorie C2 bike

211203 Hybrid WOD

Warm-up: 10:00

5 Bench Press (build)

10/7 Cal Ski

5 Inch Worms (arms only)

15 Air Squats

Strength: 20:00

Bench Press:

3 Rds: 3-2-1

*Start and finish heavier than last week’s ladder – last set of “1” is 1+

Goal is 95-100% of 3RM

OR ~85% of 1RM

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

50 Wall Ball (30/20)

60 DB Strict Press (partner must hold DBs OH)

40 Deadlifts @205/145

20 Synchro DB Squat Cleans

50 Wall Ball (30/20)

211203 Burn WOD

Warmup: 8:00

12/8 calorie machine (increase pace each round)

5 ring rows (move to pullups)

8/8 db push press

10 alt box step-ups (move to box jumps)

10 pass thrus

Conditioning: For Time w/ partner(30:00 cap)

30-20-10

db thrusters 35/253s

pullups

rest 3:00

40 db power clean and press 35/25#s

rest 3:00

18-15-12-9

db box step-overs 35/25#

burpee box jumps 24/20″ (step-down)

rest 3:00

100 synchro air squats

211203 FF WOD

Warmup: 12:00

12/8 calorie machine (increase pace each round)

5 ring rows (move to pullups)

5 hang power cleans

5 front squats

5 STOH (move from strict press to push jerk)

10 alt box step-ups (move to box jumps)

10 pass thrus

Conditioning: For Time w/ partner(40:00 cap)

40-30-20-10

thrusters 95/65#

pullups (rx+ c2b)

rest 3:00

60 power clean and jerks 115/85# (rx+ 135/95#)

rest 3:00

25-20-15-10

db box step-overs 35/25# (rx+ 50/35#s)

burpee box jumps 24/20″ (step-down)

rest 3:00

50 squat cleans 135/95# (rx+ 155/115)

211202 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 

5 Back Squats + 5 Front Squats (build)

5 Jump Squats

10 Alt Cossack Squats

10 Cal Machine

Strength: 25:00

5-4-3+ Back Squat @75-77.5-80%

5×5 Front Squat @70%

*Rest 2-2:30 b/t BS sets — 1-1:30 b/t FS sets

Time remaining:

15/15 SL Glute Bridges

5/5 SL Box/Plate Jumps

10 Alt Backrack Reverse Lunges (tempo)

5 Broad Jumps

211202 Burn WOD

Warmup: 12:00

3 rounds

1:00 machine

8 bb strict press

15 band pull aparts

10 pass thrus

10 situps

Conditioning: 20 AMRAP

400m run (2:00 cap)

8/8 db step-ups (keep top foot on box for all 8, then switch to other leg for 8)

10-15 ab wheel rollouts

8 partner leg curls

1:00 recovery bike (50-60rpms/45-50rpms)

Extra: 4 rounds for quality

3 wall walks

25 situps

30 jumping lunges

211202 FF WOD

Warmup: 10:00

3 rounds

1:00 machine

8 bb strict press

15 band pull aparts

10 pass thrus

10 situps

Strength/Accessory: 20:00 AMRAP

5 bb strict press (build)

5 tempo ring rows (:03 eccentric)

10 alt cossack squats

10 banded good mornings

AMRAP remaining time of the hour

400m run (2:00 cap)

8/8 db step-ups (keep top foot on box for all 8, then switch to other leg for 8)

10-15 ab wheel rollouts

2-3 wall walks

8 partner leg curls

1:00 recovery bike (50-60rpms/45-50rpms)

211201 Hybrid WOD

Warm-up: 10:00

:45 Machine (increasing pace within :45)

10 KB Sumo DLHP

:30 Deadhang

10 PVC Passthroughs

8:00-10:00: Max SL V-ups

Conditioning: E2MOM for 3 Rounds

A) 25/20 Cal Bike Erg

B) 3 Wall Walks + 15 Push-ups

C) 25/20 Cal Ski Erg

D) 15 BB Stoh (2-3 sets)

E) 10 Heavy Alt DB Snatch

Extra: :30 On :30 Off for 5:00

2:00 Sit-ups into 5:00:

Max Strict Knee Raises

211201 Burn WOD

Warmup: 8:00

dynamic + AMRAP:

5 kb deadlifts

10/7 calorie machine

2 rope walks

10 pass thrus

Conditioning: 8 EMOM x 3 w/2:00 rest between

1) E – 8-10 calorie Echo bike

O – 3-4 tough rope walks

2) E – 15 kb deadlifts 44/35#s

O – 8 burpees to 6″ target

3) E – 20 alt db snatches 35/25#s

O – 20 air squats

211201 FF WOD

Warmup: 10:00

dynamic + AMRAP:

5 deadlifts (build)

10/7 calorie machine

2 rope walks

10 pass thrus

Conditioning: 10 EMOM x 3 w/3:00 rest between

1) E – 12/8 calorie Echo (rx+ 15/11) *use AB only if needed)

O – 1 rope climb (rx+ 2, scaled 3-4 tough rope walks)

2) E – 10 deadlifts 185/125# (rx+ 225/155#)

O – 8 bar facing burpees (rx+ 12)

3) E – 20 alt db snatches 40/30#

O – 25 air squats

Extra: 5 EMOM

10 TTB (rx+ 15) (scaled :10 hollow + max situps until :50)

211130 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

200m Run

10 Ring Rows

5 Yoga Push-ups

15 Tempo Banded Curls

Conditioning: 3 Rounds

:30 On :30 Off

1:00 On :30 Off

1:30 On :30 Off

2:00 On 1:30 Off

*Rotate b/t Runner – Echo – Rower

Strength: Time remaining

3 Sets Max Chin-ups (same weight/band as last week’s singles)

12 BB Curls (slight help from hips is ok — :03 descent)

30 SKB Sidebends + :45 Sideplank

211130 Burn WOD

Warmup: 10:00

dynamic + AMRAP:

10/7 calories

5 kb goblet squats

10 walking lunges

10 banded good mornings

Conditioning: 20 EMOM

1 – 12 dbl kb front squats 44/26#s

2 – 100 singles (35 DU)

3 – 12 box jumps step-down 24/20″

4 – 15/12 calorie C2 (rx+ 18/15)

5 – 20 alt SL v-ups

Extra: for time

100 situps

*every break – :30 wall sit

211130 FF WOD

Warmup: 10:00

dynamic + AMRAP:

10/7 calories

5 front squats (build)

10 walking lunges

10 banded good mornings

Strength: DELOAD WEEK (15:00)

front squat 5×5 @ 60%

Conditioning: 20 EMOM

1 – 12 dbl kb front squats 44/26#s

2 – 100 singles (35 DU)

3 – 12 box jumps step-down 24/20″

4 – 15/12 calorie C2 (rx+ 18/15)

5 – 20 alt SL v-ups

211129 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap:

5 Back Squats + 5 Front Squats (build)

10 Box Jumps

10 Cal Machine

Strength: 25:00

5×5 Back Squat @70%

3×3 Front Squat @80% (3rd set is 3+)

*Rest 1:00 b/t BS sets — 2-2:30 b/t FS sets

Time remaining:

10/10 Bulg SS (31X1 Tempo)

15/15 Banded Lateral Steps

15 Heavy RKbs (sets of 5)

5 High Box Jumps

211129 Burn WOD

Warmup: 8:00

dynamic + AMRAP:

:30 machine

5 pass thrus

5 ring rows

5 pushups

5 db power cleans

Conditioning: for time (15 cap)

40 calorie C2 bike

30 strict pullups

20 db power cleans 35/25#s

30 pushups

40 calorie row

Extra: 3 rounds for quality

15 v-ups

15 ab wheel rollouts

:30 hollow hold

:30 arch hold

211129 FF WOD

Warmup: 10:00

dynamic + AMRAP

5 pass thrus

5 bb strict press

10/7 calorie machine

Strength: DELOAD WEEK

push press – 5×5 @ 60%

rest 1:30 between sets

Conditioning: for time (12 cap)

40/28 calorie Echo or AB

30 pullups (scale banded strict or RR)

20 power cleans 135/95# (rx+ 155/115)

30 pushups

40/28 calorie Echo or AB

*sub row or run if not enough Echo or AB, no C2 bikes

Extra: 3 rounds for quality

15 v-ups

15 ab wheel rollouts

:30 hollow hold

:30 arch hold

211127 BURN

Warmup: 8:00

machine 1:00

5 pass thrus

5 ring rows

5 pushups

10 squats

Conditioning: every 5:00 x 8 w/1:00 rest between

1) 5 pullups

10/7 pushups

15 squats

2) 12/8 calorie C2 bike

10 db thrusters 35/25#s

8 db renegade rows

3) 10 dbl kb push press

8 TTB (sub situps)

6 burpees to 6″ target

4) 800m run (900/750m ski)

211126 Hybrid WOD

Warm-up:

Dynamic + 3 Rounds:

15/15 Banded Lateral Steps

15 Banded Glute Bridges

5 Back Squats

Strength:

Find 1RM Back Squat

Find 1RM Front Squat

4 Rounds:

10 Alt DB CJ (Heavy)

15 BB Glute Bridges (1RM front squat)

:30 Goblet Wall-sit

1:00 Max Distance Run

211126 WOD

Warmup: 12 EMOM

1 – machine :45

2 – 100 single unders

3 – 5 pass thrus + 10 reverse lunges

4 – :20 passive bar hang + :10 active bar hang

Strength: 15 AMRAP

10 barbell curls

10 db skull crushers

5-8 strict pullups (scale 10 ring rows

15 banded tricep extensions

Conditioning: AMRAP (time remaining)

20 alt box step-ups 24/20″

15/12 calorie machine

150 singles or 50 DU

15 heavy RKS (sets of 5)

:20 L-sit hang from bar

10 bb strict press

Thanksgiving Day WOD (7-8:30am group WOD, 7-8:30am open gym in PT room only)

Warmup: 8:00

12/8 calorie machine

5 back squats (build)

5 pass thrus

5 pushups

10 heavy RKS

Strength: 45:00

1) back squat: 5×10 @ men-bodyweight, women-75% bodyweight, rest 1:30 between sets

2) bench press: 10-8-6-4-2, start moderate and add weight every set, rest 1:30 between sets

3) deadlift: 5×5, 75-85% for all sets

Conditioning: 30:00 w/partner

complete 10 rounds total – (igo/ugo rounds)

10/7 calorie bike or run

5/5 SA db thrusters 35-50/25-35#s

4 SA alt devils press

into…

50 synchro burpees

into

100 AKS 53/35#s

100 pushups (partner must hold pushup plank while you work)

into…

100 calorie machine (FF-75, MF-85) (partner must elbow plank while you work)

211124 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

5 Bench Press (build)

10 Ring Rows

5 Yoga Push-ups

15 Tempo Banded Curls

Strength: 25:00

Bench Press:

1-5-1-3-1-5-1-3-1

*Same weight as last week’s ladder

Time remaining:

5 Chin-ups (difficult singles)

10 BB Curls (same weight as last week’s 8 – slight help from hips is ok — :03 descent)

30 SKB Sidebends + 100’ Farmer Carry

Conditioning: For time (7:00 Cap)

3 Rounds:

10 Deadlifts @165/115

7 Lateral Burpees

Into:

20/15 Cal Echo (24/18 AB if needed)

211124 Burn WOD

Warmup: 7 AMRAP

10/7 calorie machine

5 pass thrus

5 pvc OHS

10 alt db snatches

5 yoga pushups

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

1) 2-4-6-8…etc ladder

wall balls 20/14# to 10/9′

calorie row

2) 1-2-3-4…etc ladder

wall walks (10-20-30…shoulder taps)

*10 alt db snatches after each set 35/25#s

3) 5-10-15-20…etc ladder

air squats

*8/5 calorie C2 bike after each set

4) 3-6-9-12…etc ladder

dbl db hang power clean 35/25#s

Echo/AB bike calories

211124 FF WOD

Warmup: 8 AMRAP

10/7 calorie machine

5 pass thrus

5 pvc OHS

10 alt db snatches

5 yoga pushups

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

1) 2-4-6-8…etc ladder

wall balls 20/14# to 10/9′

calorie row

2) 1-2-3-4…etc ladder

wall walks (scale 10-20-30…etc pushup shoulder taps)

*10 alt db snatches after each set 35/25#s

3) 5-10-15-20…etc ladder

air squats

*8/5 calorie C2 bike after each set

4) 3-6-9-12…etc ladder

hang power clean 135/95#

Echo/AB bike calories

211123 Hybrid WOD

Warm-up: 10:00

1:00 Machine

10 Curl & Press

10 PVC Passthroughs

5 Burpee Step-ups

Conditioning: 35:00 Amrap

5 BBJO

150m Run

5 BJO

—Rest 2:00—

10 DB CJ

15 Row Cals

10 DB Hang CJ

—Rest 2:00—

10 Wall Ball (30/20#)

15 Cal Ski

10 Wall Ball

—Rest 2:00—

Extra: For completion

100 Prisoner Sit-ups

211123 FF WOD

Warmup: 8:00

1:00 machine

10 walking lunges

5 pass thrus

5 jump squats (max height each rep, reset between)

5 ring rows

5 pushups

Conditioning: 25 EMOM

1 – 15 kb deadlifts 53/35#s

2 – 12 dbl db front squats 35/25#s

3 – 10 calorie AB

4 – 15 AKS 53/35#s

5 – 12 db box step-ups 35/25#s to 24/20″

211123 FF WOD

Warmup: 8:00

1:00 machine

10 walking lunges

5 front squats (build)

5 jump squats (max height each rep, reset between)

Strength: 15:00

front squat

5 reps at 75% of 1rm

3 reps at 85% of 1rm

1+ reps at 95% of 1rm (record how many reps you get here)

Conditioning: 20 EMOM

1 – 15/12 calorie C2 bike (rx+ 18/15)

2 – 12 db box step-overs 35/25# (rx+ 50/35#s) 24/20″ box

3 – 15/12 calorie row (rx+ 18/15)

4 – 40 double unders (scaled 100 singles)

5 – 10 TTB (rx+ 15) (scaled 15 prisoner sit-ups, fingers interlocked behind head)

211122 Hybrid WOD

Warm-up: 12:00

2:00 Machine + Dynamic + Amrap:

6 BB Back Squat (build)

5 Box Jumps (build in height)

10 Heavy RKbs

Strength: 15-20:00

2×3 (heavier than last week’s 2×4)

2×2 (heavier than last week’s 3×2)

4-6×1 (as heavy as possible)

*Rest ~2:00 b/t sets

Extra: Time remaining

3 Front Squats (pause at parallel + bottom)

3 Seated Box Jumps (max height – take your time b/t jumps)

1:00 Elbow Plank (weighted)

20 Up/Down Planks

10 Ab Wheel

211122 Burn WOD

Warmup: 8 EMOM

1 – 12 calorie C2

2 – 100 singles

3 – 12 reverse lunges + 10 squats

4 – 5 yoga pushups

Conditioning: 5 rounds (30 cap)

15 calorie row

15 db push press 35/25#s

15 calorie C2 bike

16 alt kb pendlay rows 35/26#s

400m run (2:00 cap)

211122 FF WOD

Warmup: 10:00

10 calorie machine

5 pass thrus

5 bb push press (build)

3 tempo pushups

3 yoga pushups

Strength: 15:00 – 20:00

Push press

5@ 70%

5@ 75%

3@ 80%

3@ 85%

2@ 90%

1@ 92.5%

1+@ 95%

Conditioning: 3 rounds for time (15 cap)

15/12 calorie machine

15 STOH 135/95#

12 bar facing burpees

9 front squats

211120 Burn WOD

Warmup: 6:00

dynamic + machine

Conditioning: every 4:00 x 12 sets (alt A, B, C)

A) 30 air squats

20 alt db snatches 35/25#s

15/10 hand release pushups

10 lateral burpees over db

B) 30/20 calorie AB/Echo

20 situps

15 box jumps 24/20″

10 AKS 53/35#

C) Pick One (change each round)

1850m/1700m C2 bike

900m/800m row

800m run

900m/750m ski

211119 Hybrid WOD

Warm-up: 8:00

5 BB Bench (build)

10 Am Kbs

10 Cal Machine

Strength: Bench Press (15-18:00)

2-3-4-3-2-3-4-3-2 @90% of 3RM

*Rest minimum 1:00 and maximum 1:30 b/t

Conditioning: For time w/ Partner (12:00 Cap)

40/30 Cal Echo

80 Push-up + BBJO (24/20”)

40/30 Cal Echo

Remaining time:

Build to heavy DL Single

:10 L-sit b/t sets (any variation)

211119 Burn WOD

Warmup: 8:00

10 pass thrus

5 burpee step-ups

5 ring rows

5/5 db cj

10 cal machine

Conditioning: 25 AMRAP w/partner

800m run

40 synchro db hcj (switch every 5)

1000m C2 bike

40 synchro air squats

30 calorie echo bike

40 synchro situps

211119 FF WOD

Warmup: 8:00 AMRAP

10 pass thrus

5 pvc overhead squats

5 1-1/4 squats

5 back squats (practice from floor, build)

5 deadlifts

Conditioning: 40:00 w/partner

50 burpee pull-ups (use red pad(s) to scale)

100 back squats 135/95# (partner must be holding their bar in front rack)

50 db devils press 50/35#s

100 deadlifts 135/95# (partner must hold their bar at top of DL, no mixed grip on hold)

*time remaining work to a max (choose 1)

clean (any type)

snatch (any type)

STOH (out of rack)

overhead squat (out of rack)

211118 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap:

3 Back Squat (build)

12 Alt Cossack Squats

:20 Machine (high pace)

Strength: Running Clock

20×1 Back Squat @+10-15 lbs of 15×2

*As fast as possible — Maximum :45 rest b/t sets

5×15 Glute Bridges @bs weight

*:45 rest b/t sets 

200’ Dkb Farmer Lunge for completion

*rest as needed throughout — as heavy as possible

3x:45/:45 Adductor Plank

*No rest b/t sets

211118 FF WOD

Warmup: 10:00 AMRAP

1:00 machine

15 situps

10 alt cossack squats

5 burpees to 6″

5 pass thrus

Strength/Accessory: 20:00

bb good mornings x 10 (build from empty bar)

ab wheel x 10-15

box jump x 3 (build to max height)

adductor side plank :20/:20

dbl kb front rack hold x 1:00

Conditioning: AMRAP remaining time

400m run (2:00 cap)

200′ farmers walk

20/15 calorie machine sprint (cap :45)

3 wall walks or :30 hs hold

1-2 rope climbs

rest 1:00 between exercises

211117 Hybrid WOD

Warm-up: 15:00

Dynamic + Amrap:

200m Row

5 Tempo + 5 Push-ups

:20 Passive Hang + :20 Active Hang

10 DB Bench (build)

15 Plate/DB Lateral Raise

Conditioning: 8 EMOM x 3 w/ 3:00 Rest b/t

A)

1] 2 Man Makers (no sqt) + 5 Devil’s Press

2] 15 V-ups

B)

1] Max Row Meters

2] Rest

C)

1] :30 Max DB Bench

2] :30 Max Push-ups

211117 Burn WOD

Warmup: 8:00

dynamic + AMRAP:

10 air squats

5 pass thrus

3 yoga pushups

:30 machine

Conditioning: 5 AMRAP x 4 w/2:00 rest between (alt a and b)

A) 1-2-3-4-5….

dbl kb front squat

*5 calorie row after each set

B) 1-2-3-4-5…

burpee pullup

*5 calorie AB after each set

211117 FF WOD

Warmup: 8:00 AMRAP

12/8 calorie machine

5 pass thrus

3 yoga pushups

5 ring rows

50 singles

Conditioning: 8 EMOM x 4 w/3:00 rest between

1) E – 15 wall balls (rx+ 20)

O – 15 box jumps 24/20″ (step down)

2) E – 15/12 calorie row (rx+ 18/15)

O – 15/10 hand release pushups (feet/knees on red pad)

3) E – 15 db bench press 50/35#s

O – 16 alt kb pendlay rows

4) E – 15/12 calorie AB (rx+ 18/15)

O – 25 air squats

211116 Hybrid WOD

Warm-up: 10:00

:45 Run

10 DB Curl & Press

5 Ring Rows (:05 pause @top)

:30 Hollow Hold + 30 Flutter Kicks (per leg)

Conditioning: 20:00 Amrap

200m Run

10 Burpee Pull-ups

:20 AB or Echo Sprint

10-15 UB Wall Ball (30/20)

*Rest 1:00 b/t movements

Strength: Time remaining

:45 Max Chin-ups

8 BB Curls (heavy – slight help from hips is ok — :03 descent)

30 SKB Sidebends + 100’ Farmer Carry

211116 Burn WOD

Warmup: 8:00

dynamic + machine remaining time, increase pace every 1:00

Conditioning: 5 rounds for time (30:00)

250m run

20 kb deadlifts 53/44# (sets of 5 if needed, should NOT be UB)

500m C2 bike

20 db push press 35/25#s

* 5 devils press after each movement

* * max calorie AB or Echo remaining time

211116 FF WOD

Warmup: 8:00

1:00 machine

5 goblet squats 2111 tempo

5 front squats (build)

5 jump squats

3 broad jumps (reset after each)

Strength: 15:00

front squat

3 reps at 70% of 1rm

3 reps at 75% of 1rm

3+ reps at 80% of 1rm (record how many reps you get here)

rest 2-2:30 between sets, set of 1+ if for max reps until failure

*if you don’t have a 1RM, do that today

Conditioning: 20 EMOM

1 – 15/12 calorie C2 bike (rx+ 18/15)

2 – 20 med ball slams 20/14# on 6″ red pad

3 – 16 alt db snatches 50/35#s

4 – 12 TTB (rx+ 15, sub 15 prisoner situps – feet achored)

5 – :45 recovery on machine

211115 Hybrid WOD

Warm-up: 12:00

2:00 Machine + Dynamic + Amrap:

6 BB Back Squat (build)

20 Skater Steps

5 Box Jumps (build in height)

Strength: 15-20:00

1×6 Back Squat (heavier than last week’s 1×6)

2×4 (same or heavier than last week’s 3×4)

3×2 as heavy as possible

*Rest minimum 2:00-2:30 b/t sets

Extra: Time remaining

12/12 Backrack Bulg Sqts (ahap)

3 Box Jumps (max height – take your time b/t jumps)

20 Prisoner Sit-ups

10 Ab Wheel

10 Ball Slams

211115 FF WOD

Warmup: 10:00

10 calorie machine

5 pass thrus

5 bb push press (build)

3 tempo pushups

3 yoga pushups

Strength: 15:00 – 20:00

Push press

5@ 65%

5@ 70%

5@ 75%

3@ 80%

3@ 85%

1@ 90%

1+@ 92.5%

*if you don’t have a 1rm, do that today

Conditioning: 3 rounds for time (12 cap)

15/12 calorie machine

15 deadlifts

12 hang power cleans

9 bar facing burpees

211115 Burn WOD

Warmup: 3 rounds

15 calorie machine

50/50′ KB bottoms up carry

:20 passive bar hang

5 pass thrus

5 burpees

Conditioning: 25 EMOM

1 – row 15/12 calories

2 – 15 bench press (bb or db)

3 – 100 singles

4 – 15 ring rows

5 – 8 bb curls + 8 bb strict press

211111 Burn WOD

Warmup: 12 EMOM

1 – bike :45

2 – 75 singles

3 – 15 RKS

4 – 10 squats + 5 pushups

Conditioning: 25:00 AMRAP

5 bb push press (start light, build each round)

12 alt db renegade rows

12 calorie AB

10 seated db strict press

20 ring rows (sets of 5-10)

12 calorie row

211111 FF WOD

Warmup: 12:00

15/12 calorie bike or 250m run

:30 ring pushup lockout hold

:20 passive bar hang + :10 active bar hang

50′ bear crawl forward

50′ bear crawl backwards

15 pvc pass thrus

Strength/Accessory: 25:00

100’/100′ SA OH db carry

10-15 ab wheel rollouts

100’/100′ SA kb suitcase carry

12 BB curls 2020 tempo

12 DB skull crushers 2020 tempo

10 box jump step-downs 30/24″

1 RC or 1 LLRC or 3 tough rope walks

Core: for quality/completion

3:00 elbow plank

3:00 wall sit

3:00 HS hold (scale 3:00 dbl db OH hold 25%bw/hand)

*start on any station and move around as needed, just need to accumulate 3:00 in each of the holds

211110 Hybrid WOD

Warm-up: 14:00

Dynamic + Amrap:

200m Row or 400m Bike Erg

:20/:20 Star Plank

:40 Deadhang

20 Sit-ups

Conditioning: 4:00 On 2:00 Off x 6

A) Max Row meters (goal is 1000/900+)

B) Max Bike Erg meters (alternate :30 standing :30 sitting, goal is 2000/1800+)

C) Amrap:

4-8-12…etc SL V-ups

12 Toe Touches

211110 Burn WOD

Warmup: 8:00

dynamic + 3:00 machine

Conditioning: every 3:00 x 8 sets (alt A and B)

A) 250m run + 8 db hang clean and jerks + max singles until 2:30

B) 500m C2 bike + 20 feet anchored situps + max AKS until 2:30

211110 FF WOD

Warmup: 4 rounds

15/10 calorie machine

5 bb deadlifts

5 bb HPC

5 bb strict press (start empty bar, build)

100 singles

5 pushups

10 squats

Conditioning: 7 AMRAP w/3:00 rest x 4

1) 3-6-9-12 etc ladder

Echo bike calories

deadlifts 155/115#

*6 lateral burpees over bar after each set

2) AMRAP

30 squats

20/15 pushups

10 AKS 53/35# (rx+ 70/53)

3) 5-10-15 etc ladder

C2 bike calories

feet anchored situps

jumping lunges

4) AMRAP

15 wall balls

15/10 calorie row

211109 Hybrid WOD

Warm-up: 8:00

:45 Run

10 BB Curls

10 Ring Rows (:01 pause @top)

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

Conditioning: E2MOM for 24:00

1- 200m Run

2- 10 DB Devil’s Press

3- 20/15 Cal AB

**Goal is to sprint each exercise or keep high intensity throughout

Strength: Time remaining

5 Chin-ups (:05 pause @top on ea rep)

10 BB Curls (heavy – slight help from hips is ok)

100’/100’ Bottoms up KB Carry

211109 Burn WOD

Warmup: 10:00

dynamic + 3:00 machine + AMRAP: 5 pass thrus + 5 RR + 5 pushups

Conditioning: 25:00 AMRAP

15 strict pullups

15 box jumps step-down 24/20″

1000m C2 bike

20 alt db snatches 35/25#

20 wall balls

500m row

211109 FF WOD

Warmup: 8:00

1:00 machine

10 walking lunges

5 front squats (build)

5 inch worms

5 pass thrus

Strength: 15:00

front squat

5 reps at 65% of 1rm

5 reps at 70% of 1rm

5+ reps at 75% of 1rm (record how many reps you get here)

rest 2-2:30 between sets, set of 1+ if for max reps until failure

*if you didn’t find a 1rm last Tuesday, do that today

Conditioning: 20 EMOM

1 – 12 box jump overs 24/20″

2 – 10 dbl db snatches 35/25#s

3 – 12 pullups (scale RR or banded strict)

4 – 10 dbl kb thrusters 35/26#s

5 – :45 recovery on machine

211108 Hybrid WOD

Warm-up: 12:00

2:00 Machine+ Dynamic + Amrap:

8 BB Back Squat (build)

10/10 Banded Lateral Steps

5 Box Jumps (build in height)

Strength: 15-20:00

1×10 Back Squat @80% of final 20

1×6 @95-100% of final 20

3×4 @110-120% of final 20

*Rest minimum 2:00-2:30 b/t sets

**%s off of 1RM would roughly be 65% – (77.5-80%) – (85-90%)

Extra: Time remaining

8 FR Reverse Lunges (ahap)

4 Box Jumps (max height – take your time b/t jumps)

Accumulate :30 L-sit (bar/parallettes)

:45/:45 Side Elbow Plank

211108 Burn WOD

Warmup: 10:00

dynamic + 3:00 machine + AMRAP: 5 pass thrus + 5 RR + 5 pushups

Conditioning: 5 rounds for time (30 cap)

20 RKS

20 calorie machine (can only do c2 bike 2 rounds)

40 air squats

400m run

20 pushups

211108 FF WOD

Warmup: 10:00

10 calorie machine

5 pass thrus

5 bb push press (build)

3 tempo pushups

3 yoga pushups

Strength: 15:00 – 20:00

Push press

5@ 60%

5@ 65%

5@ 70%

3@ 75%

3@ 80%

1@ 85%

1+@ 90%

*if you didn’t find your 1rm last Monday, do that today

Conditioning: 3 rounds for time (12 cap)

15/12 calorie machine

15 power cleans 135/95# (singles)

12 front squats

9 STOH (push press or push jerks)

211106 Burn WOD

Warmup: 10:00 AMRAP

15/10 calorie machine

:30 arch hold

5 kb situps R + 5 kb situps L

100 singles

5 burpees to 6″

Conditioning: 30 AMRAP

1000/850m row

30 db bench (sets of 10)

2000/1800m C2 bike

30 kb alt pendlay rows (tough #)

800m run

15 strict pullups

600′ db farmers walk

211005 Hybrid WOD

Warm-up: 10:00

5 Bench Press (build)

10 PVC Passthroughs

:20 Ring Support

:30 AB or Echo (70/60+ Rpm/cadence)

Strength: Bench Press (20:00)

4×3 @90-92.5% of 2RM from 2 wks ago (5-15 lbs up from last week’s 5×2)

2×2 @92.5-95% of 2RM

*Rest 1:00-1:30 b/t sets

Amrap remainder:

10 Ring Push-ups

20 SL V-ups

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

10 Wall Walks

50 Seated DB Strict Press (sets of 5 back+forth)

35/25 Cal Echo

10 Wall Walks

35/25 Cal Echo

50 Push-ups

10 Wall Walks

211105 Burn WOD

Warmup: 8:00

dynamic + AMRAP:

8 calories

8 db push press

5 pass thrus

8 ring rows

50 single unders

Conditioning: For Time w/partner 25 cap

100 wall balls

100 calorie c2 bike

50 burpee box step-ups

80 calorie row

80 db thrusters 35/25#s

211005 FF WOD

Warmup: 10:00

10 calorie machine

5 push press + 3 jerks (push or split)

5 pass thrus

5 burpees

5 1-1/4 squats

Conditioning: 38:00

0-12:00 – LIFT

work up to a max jerk from the rack (push or split)

2:00 rest (set weights for CJ and move bikes/bars)

14-25:00 – For Time

100/80 calorie AB or Echo Bike (mixed pairs do 100)

50 clean and jerks 115/75# (rx+135/95#)

*both partners working at the same time and you can switch whenever you want, you just have to accumulate 100/80 calories and 50 CJs in 10:00

2:00 rest (move bars and bikes off floor, set up boxes and dbs)

27-37:00 – For Time

50 BBJO

75 db thrusters 35/25#s

*one person working at a time, must finish all 50 BBJO first, then move to 75 thrusters

211004 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap:

4 Tempo Back Squat (31X1, build)

12 Alt Cossack Squats

20 Skater Steps

:20/:20 (Goblet) SL Wall-sit

Strength: Running Clock

10×3 Back Squat @+10-15 lbs of 9×4

*Maximum :45 rest b/t sets

5×15 Glute Bridges @bs weight

*:45 rest b/t sets 

5×10 Dkb/Ddb Reverse Lunges (ahap)

*:45 rest b/t sets

5x:30/:30 Adductor Plank

*No rest b/t sets

211104 Burn WOD

Warmup: 15 AMRAP

20 calorie C2 bike

50′ walking lunges

15 rks

50′ bear crawl

15 aks

50′ crab walk

100 singles

Conditioning: 15 EMOM

1 – :45 max distance run

2 – 10-12 box jump step-downs

3 – 10 bb curls + 10 bb push press

211104 FF WOD

Warmup: 10:00

3:00 machine + dynamic + 2:00 machine

Strength/Accessory: 20:00

SA kb waiter carry 50/50′

passive bar hang :20 + active bar hang :10

dbl KB FR squats x 8 w/3101 tempo

ab wheel x 8-12

hs hold x :30 (shoulder taps if possible in HS hold)

Conditioning: AMRAP for quality (remaining time)

12 calorie machine

:15/:15 star plank

9 box jump step-downs 24/20″

:15/:15 adductor side plank

6 strict ttb (:02 negative, have partner help hold your feet up/down)

:30 goblet wall sit

211003 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

5/5 Skb Swings (move to Snatches)

10 PVC Passthroughs

150m Row/Ski

Conditioning: 30:00 EMOM

1- 20 Skb Snatches (switch as needed)

2- 12 Push-up + RR

3- Rest

4/5- 500/450m Row or 450/400m Ski

6- Rest

Extra: 3 Rds for completion

20 Prisoner Sit-ups

20 In+outs

20 Toe Touches

211003 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 10 RKS + 5 burpees + 10 pass thrus + 10 squats

Conditioning: every 3:00 x 8 sets (alt A and B)

A) 500m C2 bike + 20 kb deadlifts + elbow plank until 2:30

B) 200m row + 10 burpees over the rower + max squats until 2:30

211103 FF WOD

Warmup: 8 EMOM

1 – 100 singles

2 – 10-15 AKS

3 – 10 squats + 10 lunges

4 – 5 inch worms

Conditioning: 7AMRAP x 4 w/3:00 rest btw

1) 5-10-15-20…etc

deadlifts 155/105#

*8/5 calorie Echo bike after each set

2) 2-4-6-8-10…etc

pullups (scale jumping or RR, rx+ c2b or 1-2-3…muscleups)

*15 squat after each set

3) AMRAP

500m/400m C2 bike + 8 dbl db/kb hang CJ 35/25#s

4) EMOM

E – 1-2 rope climbs (scale 4-5 rope walks)

O – 15 db bench press 40/25#s +

211002 Hybrid WOD

Warm-up: 10:00

:45 Run

10 DB Curl+Press

5 Cal Arms + 7 Cal AB

15 V-ups + :15 Hollow Hold

Conditioning: 20:00 Amrap

200m Run

20 Burpees to 6”

20/15 Cal AB

*Rest 1:30 b/t rounds

**Goal is to sprint each exercise or keep high intensity throughout

Strength: Time remaining

5 Chin-ups + :20 Chin over bar Hold

15 DB Curls (rotate from supinate to pronated at top for first 5 reps)

100’/100’ Bottoms up KB Carry

10 BB Pendlay Rows

211002 Burn WOD

Warmup: 10:00

30 calorie machine

dynamic

30 calorie machine

*3:00 cap on machine work

Conditioning: 25 EMOM

1 – 12 calorie C2 bike

2 – 100 singles

3 – 14 db box step-ups

4 – 15 AKS

5 – 12-15 wall balls

211102 FF WOD

Warmup: 8:00

10 calories

20 banded skater steps

5 tempo goblet squats (2 down, 1 pause)

10 pass thrus

5 kip swings (hollow/arch)

Strength: 17:00

find a 1rm front squat

*if you finish early, perform sets of 5 reps @ 50% + 10 calorie bike

**we will be starting a FS cycle next week so strive to hit a good number today

Conditioning: 16 EMOM

1 – 25 wall balls 20/14#

2 – rest

3 – 17 burpees

4 – rest

211001 Hybrid WOD

Warm-up: 12:00

2:00 Machine+ Dynamic + Amrap:

8 BB Back Squat (build)

10/10 Banded Lateral Steps

5 Box Jumps

Strength: 17:00

1×10 Back Squat @80% of final 20

2×6 @90-100% of final 20

2×4 @100-110% of final 20

*Complete 3 High Box Jumps after each sets – Rest minimum 2:00-2:30 b/t sets

Extra: Time remaining

4 FR Reverse Lunges + 4 FS (build)

20 Skb Sidebends + 100’ Farmer Carry (R/L)

1:00 (Weighted) Plank

25/20 Cal Bike Erg (goal is sub 1:00)

211001 Burn WOD

Warmup: 10 AMRAP

12 calorie machine

10 pass thrus

10 db bench

5 tempo pushups

15 band pull aparts

Conditioning: 5 rounds for time

20 calorie AB or 17 calorie Echo

20 db bench press

15 bb bent over rows

10 burpee to 6″

5 strict pullups

211101 FF WOD

Warmup: 8:00

dynamic + AMRAP:

5 bb push press (build)

10 pass thrus

15 band pull aparts

3 yoga pushups

Strength: 15:00

find a 1rm push press

*we will be starting a strength cycle based off this number so make a good effort here

Conditioning: for quality (15:00 cap)

3 rounds

10 TTB (sub 15 strict knee raises)

20 situps (feet anchored, hands behind head with fingers interlocked)

20/15 calorie AB at 75/65+ rpms or 17/12 calorie Echo at 72/62+ cadence

rest 1:30

Accessory: for quality (amrap remaining time)

15 bb strict press

15 banded tricep extension

15 db skull crushers

8/8 SA db upright row

211030 Burn WOD

Warmup: 8:00 AMRAP

12/9 calories

10/10 banded lateral steps

5 broad jumps

10 alt cossack squats

5 yoga pushups

Conditioning: every 2:00 x 3 rounds

1 – 800/650m C2 bike

2 – 7 dball + burpee box over 48’/40″

3 – 15/12 calorie AB

4 – 5 wall walks (sub 30 push-up shoulder taps)

5 – 250m assault runner

6 – 200′ dbl kb FR walk 53/35s

7 – 21/14 calorie ski

*2 people per station, M/F pairs

211029 Hybrid WOD

Warm-up: 10:00

5 Tempo Push-ups

5 Bench Press (build)

10 PVC Passthroughs

:30 AB or Echo (70/60+ Rpm/cadence)

Strength: Bench Press (18:00)

5×2 @85-90% of 2RM from last week

Amrap remainder:

8 Tempo Ring Push-ups

8/8 Skb Upright Row

12 Banded Tri Ext

Conditioning: FT w/ Partner (16:00 Cap)

75/60 Bike Erg Cals

50 BJO (24/20”)

25 DB Man Makers (no squat, Sn or CJ)

*5 Synchro BB Stoh EMOM including 0:00

211029 Burn WOD

Warmup: 8:00

dynamic + 4:00 :30/:30 machine (build pace)

Conditioning: 25 AMRAP w/partner

800m run (AR)

20 db devils press

30 calorie Echo

20 db thrusters

2000m C2 bike

20 db renegade rows

211029 FF WOD

Warmup: 10:00

10/7 calories

8 front squats (build)

10 pass thrus

100’/100′ SA kb/db suitcase carry

Conditioning: 37:00 w/partner

0-10:00 – LIFT

find a 3rm front squat (from the floor)

12-25:00 – AMRAP

15 thrusters 95/65#

15 bar facing burpees

15 sumo DL high pulls

*5 db devils press after each movement

27-37:00 – LIFT

find a 1rm clean and jerk

211028 Hybrid WOD

Warm-up: 15:00

Dynamic + 3 Rds:

20/20 Banded Lateral Walk

:30 Goblet Wall-sit

:30 SSJ

Amrap remainder:

6 Tempo Back Squat (build)

12 Alt Cossack Squats

Strength: Running Clock

9×4 Back Squat @+10-15 lbs 8×5

*:45 rest b/t sets

5×15 Glute Bridges @bs weight

*:45 rest b/t sets

5×16 Alt Tempo Goblet Lunges

*:30 rest b/t sets

5x:30/:30 Adductor Plank

*No rest b/t sets

211028 Burn WOD

Warmup: 8:00

3 rounds

400m run

15 RKS

10 squats

5 burpees

Conditioning: 25 EMOM

1 – 150m run

2 – 100′ bear crawl

3 – 50′ db walking lunges

4 – :30 HS hold

5 – rest

211028 FF WOD

Warmup: 10:00

dynamic + 2 rounds:

50’/50′ bottoms up KB carry

15 band pull aparts

:30 passive hang

10 scap pushups

Strength: 16 AMRAP

10 bench press w/30×1 tempo

10 dbl db rows w/30×1 tempo

10 pushups w/2020 tempo

10 ring rows or 5 strict pullups w/2020 tempo

Conditioning: for time (17:00 cap)

27-21-15

calorie machine (women 21-15-9)

21-15-9

hang power cleans 115/80#

rest 3:00

21-15-9

calorie machine (women 15-9-6)

15-12-9

shoulder to overhead

211027 Hybrid WOD

Warm-up: 10:00

:45 Run

10 Pause Ring Rows

:30 Standing C2

15 V-ups + :15 Hollow Hold

Conditioning: 5 Rounds (20:00)

:30 Standing + :30 Seated Bike Erg

—1:00 Rest—

1:30 Run

—:30 Rest—

Strength: Time remaining

Max Chin-ups in 3 sets (:01 pause @top)

15 DB Curls (rotate from supinate to probated at top)

:20/:20 SA RR Hold

10 BB Pendlay Rows

211027 Burn WOD

Warmup: 8:00

30 calorie AB or 25 calorie Echo + 100 singles

dynamic

Conditioning: every 5:00 x 5 sets

500m C2 bike or 250m row (alternate rounds)

12 dbl db snatches (1-2 sets)

12 box jumps (sub 16 alt step-ups)

12 dbl db thrusters

*max single under until 4:30

211027 FF WOD

Warmup: 10:00

10/7 calories

8 db deadlifts

8 db hang power cleans

8 db strict press

10 yoga pushups

50 single unders

Conditioning: 7 AMRAP x 4 w/3:00 rest between

1) 750m/600m C2 bike + 15 deadlifts 185/125#

2) 250m/200m row + 15 db push press + 10 alt db renegade rows

3) 3,6,9…etc: TTB (sub knee raises) + AB cals

4) 6/6 SA kb thrusters 35/26# + 25 squats + 6/6 SA kb CJ

211026 Hybrid WOD

Warm-up: 15:00

3 TnG DL (build to moderately heavy)

1:00 Machine (inc pace each rd)

10 Box Step-ups

10 Rkbs

10 Air Squats

Conditioning: Every 2:30 for 3 Rds (30:00)

A) 12 DB Box Step-overs (24/20”)

8 BBJO

B) 15 Deadlifts @185/135

10 BFB

C) 18 Wall Ball (20/14# to 10/9’)

12 Burpees to 6”

D) 2:00 AB @60/50 Rpm or Echo @58/48 Cadence

211026 Burn WOD

Warmup: 4 sets

400m run (runner)

10 pass thrus

10/10 banded lateral steps

15 situps

Conditioning: 24 EMOM

1 – 12 calorie row

2 – 15 aks

3 – 8 burpee box step-ups

4 – 15 wall balls 14/10#

5 – 8 burpees (no pushup) to 6″ target

6 – rest

211026 FF WOD

Warmup: 10:00

dynamic + AMRAP:

5 inch worms

5 back squats (build)

8 box jump step-down

10 pass thrus

Strength: deload 20:00

1) back squat – 5×5 at 60% rest 1:30 between sets

2) AMRAP remaining time:

8/8 bodyweight SL deadlift on red pad

8/8 bodyweight SL banded glute bridge on bench

10 alt cossack squats

:30 wall sit

Conditioning: 15 EMOM

1 – Echo 12/9 AB 15/12

2 – 12 burpees to 10# plate

3 – 15 AKS 53/35#

4 – 20 wall balls 20/14# to 10/9′

5 – rest

211025 Hybrid WOD

Warm-up: 12:00

2:00 Machine+ Dynamic + Amrap:

10 BB Back Squat (build)

10/10 Banded Lateral Steps

10 Reverse Lunges (build)

Strength: 17:00

2×10 Back Squat @80% of final 20

2×6 @90% of final 20

1×4 @100% of final 20

*Rest 2:00-2:30 b/t sets

Extra: Time remaining

8 Alt Backrack Reverse Lunges

20 Skb Sidebends + 100’ Farmer Carry (R/L)

:45 Dkb FR Hold

1:00 Max cal Bike Erg (goal is 24/18+)

211025 Burn WOD

Warmup: 8:00

10 calorie machine

5 pass thrus

5 burpees

5 ring rows

:15 active bar hang

Conditioning: 5 rounds

15 bb bench press (1-2 sets)

500m C2 bike

16 alt pendlay rows KBs

400m run

30 squats

12 calorie Echo

211025 FF WOD

Warmup: 10:00

10/7 calories

5 pass thrus

3 bb bench (build)

5 plyo pushups (try to be explosive, hands leave the floor)

15 band pull aparts

Strength: 20:00 AMRAP

7×1 bench press @ 95-100% 1rm (2-2:30 rest between)

remaining time AMRAP:

16 alt db bench (start with both locked out, keep one locked out while other works)

8/5 strict chin-ups

15 banded triceps extensions

15 reverse grip bb curls

Conditioning: for time (17 cap)

15-15-15-15

pullups (scale banded strict or jumping or RR, rx+ c2b)

30-30-30-30

SL alt V-Ups

15-15-15-15

pushups (scaled 10/set)

211022 Burn WOD

Warmup: 8:00

dynamic + 30 calorie machine

Conditioning: 25 AMRAP w/partner

100 wall balls

1600m run assault runner (switch every 200m) or 1750m row only if needed

100 db STOH

3000m C2 bike (switch every 300-400m)

*1 person working at a time on the wall balls and STOH

211022 FF WOD

Warmup: 10:00

10/7 cals

5 bb muscle cleans

4 bb FS

3 bb squat cleans

10 pass thrus

Conditioning: 40:00 w/partner

0-12:00

find a 1rm clean (any style)

15:00-30:00 AMRAP (Igo/Ugo rounds)

10/7 calorie AB or Echo

6 db hang squat cleans 35/25#s

25′ FR walking lunges

12 STOH

25′ db walking lunge (at sides)

6 front squats

*bikes under rig, partner starts their bike when other partner lunges back and finishes their front squats…1:45/round cap for work, scale cals or reps if needed to stay at/under 1:45/round

32:00-40:00 For Time

125 burpees

*one person working at a time

211021 Hybrid WOD

Warm-up: 20:00

Dynamic

3 Rounds:

20/20 Banded Lateral Walk

20 BW Glute Bridges (pause @top)

:30 Standing Bike Erg

:30 Wall-sit

Amrap remainder:

5 Back Squat (build)

10 Walking Lunges

Strength:

8×5 Back Squat @70% Heavy Single

*Rest :45 between sets

5×15 Glute Bridges

*Rest :45 between sets

5×8/8 Tempo Bulg SS (light dbs)

*Rest :30 between sets

5x:25/:25 Adductor Plank

*Maximum :30 between sets

**Finish movement before moving on – max 3:00 rest before starting next movement

***Stretch remainder of time

211021 Burn WOD

Warmup: 3 rounds

15 cals

10 pass thrus

15 squats

10 AKS

Conditioning: 20 AMRAP

40-30-20-10

calorie C2 bike

10-10-10-10

heavy kb/db deadlifts

*finish each round with 200m run on treadmill/500m C2 bike, alt each round

211021 FF WOD

Warmup: 8:00

10 calories

8/8 db strict press

10 pass thrus

8 pvc pipe good mornings

3 inch worms

Strength/Accessory: 20:00

200′ dball/sandbag carry AHAP

10/10 banded palloff press

10 dbl db straight leg DLs

200′ heavy db farmers walk

:30 weighted plank

Conditioning: 5 rounds for quality

15/12 calorie AB or 12/9 cal Echo (65-68/55-58 rpms/cadence)

15 db bench press 50/35#s (1-2 sets)

8/5 strict pullups (scale banded strict in J-cups)

8 strict dips (scale banded or box dips)

*partner up and share a bike/dbs/bench, one person start on machine, the other on the db bench

211020 Hybrid WOD

Warm-up: 10:00 Amrap

1 Run Lap —> 200m

10 Ring Rows

:20 Echo (increasing pace ea rd)

10 BB Curls

Conditioning:

0:00-4:00: 20/14 Cal Echo + 200m Run

4:00-9:00: 15/11 Cal Echo + 400m Run

9:00-16:00: 10/7 Cal Echo + 600m Run

16:00-19:00: 400m Run

@19:00: 200m Sprint

Strength: Time remaining

7 Chin-ups (:01 pause at 90° up/down)

12 BB Bent-over Rows

15 Banded Lat Pulldowns

15 Banded Pullaparts

211020 Burn WOD

Warmup: 8:00

30 calorie AB or 25 calorie Echo

dynamic

Conditioning: every 5:00 x 5 sets

15 calorie Echo or 20 calorie AB buy-in

12 alt db renegade rows

12 alt pistols (ring assisted)

12 db push press

amrap air squats until 4:15

211020 FF WOD

Warmup: 10:00

10/7 calories

8 wall balls

8 HCJ 45/35#

20 alt shoulder taps

10 knee raises

10 pass thrus

Conditioning: 8 AMRAP x 4 w/3:00 rest between

1) 1000m C2 bike + 8 HCJ 115/75# + 15 deadlifts

2) 20 wall balls + 15 TTB (knee raises) + 50 singles

3) 500m row + 16 alt db renegade rows + 16 alt SL V-ups

4) 50 squats + 20 kb SDHP 53/35# + 20 box jumps 24/20″

211019 Hybrid WOD

Warm-up: 14:00

3:00 AB or Echo + Dynamic + Amrap:

5/5 DB Strict Press

10 PVC Passthroughs

5 Yoga Push-ups

15 V-ups + :30 Hollow Hold

Conditioning: 6:00 x 4 (3:00 Rest b/t)

A) 3xShuttle Buy-in:

3-6-9…

Devil’s Press

9 BJO (24/20”)

B) 50 DB Stoh Buy-in:

1 Man Maker

3 Push-ups

5 Burpees

*2 Rds each

211019 Burn WOD

Warmup: 4 sets

400m run (runner)

15 squats

50 singles

15 rks

10 burpees

Conditioning: 24 EMOM

1 – 12 calorie C2 bike

2 – 100 singles

3 – 150m runner

4 – 12 dbl db/kb squats

211019 FF WOD

Warmup: 10:00

dynamic + AMRAP:

5 inch worms

5 back squats (build)

3 broad jumps (each rep max distance)

10 pass thrus

5 jump squats (each rep max height)

Strength: every 1:15 x 10 sets (alternate A and B)

A) back squat x 1 @ 90-95% (heavier than last week)

B) shuttle sprint x 3 (25/25 + 50/50 = 1)

Conditioning: 15 AMRAP

1 – 6 front squats at 75% 1rm FS (out of rack)

2 – 15 AKS 53/35#

3 – 12 burpees

4 – 15/12 calorie C2 or 13/10 Echo

5 – rest

211018 Hybrid WOD

Warm-up: 12:00

Dynamic + 1:00 Machine + Amrap: 

5 Back Squats (build)

10 Reverse Lunges

15 Banded Glute Bridges (pause @top)

10 Rkbs

Strength: 17:00

Build to Heavy Single Back Squat

Find 5RM Back Squat

Amrap until 12:50/4:50

2 BB Front Squats 
*:03 pause just above parallel on concentric – heavier than last week

2 Box Jumps

10/10 SL Glute Bridges

211018 Burn WOD

Warmup: 8:00

10 calorie machine

5 pass thrus

5 pushups

5 ring rows

:15 active bar hang

Conditioning: 20 AMRAP

50 db bench press (sets of 8-10, rest as needed between)

50 ring rows

1000m row

25 pushups

25 lat pulldown (use pvc pipe + band, sit on floor and pull down, simulate a pull-up motion)

2000m C2 bike

Extra: tabata x 8 sets (:20/:10)

alternate – pushups and situps

211018 FF WOD

Warmup: 10:00

10/7 calories

5 pass thrus

5 bb bench (build)

:15 active bar hang

10 band pull aparts

Strength: 20:00 AMRAP

6×2 bench press @ 90-92.5% 1rm (2-2:30 rest between)

remaining time AMRAP:

15 db bench press (1-2 sets)

5 pause ring rows (:03 at the top, rings touching chest/sides)

15 dbl db skull crushers (lay on floor)

5 pause bb curls (pause :03 at 90 degrees on the way up, :03 at top, :03 at 90 degrees on the way down)

Conditioning: for time (17 cap)

50-40-30-20-10 (women 40-30-20-10-5)

pushups (scale to knees, use blue hip circle around chest, or set up bar in the rack at waist height)

10-20-30-40-50

situps

211016 Burn WOD

Warmup: for completion

500m row

1000m C2 bike

20/15 calorie Echo

400m run

Conditioning: every 3:00 x 10 sets (alternate A and B)

A) 250/200m row + 25 squats + 10 dbl db HCJ

B) 500/450m C2 bike + 25 situps + 10 dbl kb deadlifts

*complete in 2:30 or less, if not scale reps and/or weight, not distance

211015 Hybrid WOD

Warm-up: 10:00

5 BB Bench Press (build)

10 PVC Passthroughs

5 Burpees

:30 Cal AB or Echo (arms only)

Strength: 17:00

2 Rounds of:

6-4-2(+) Bench Press @90%+ of 5RM

*2nd set of 2 is for max reps

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

50 BBJO (24/20”)

40 DB Box Step-overs

30 DB Burpee Box Step-overs

*1 Rd each of: 12 DB Bench Press + 6 HCJ before/after each round

211015 Burn WOD

Warmup: 3 rounds

400m run

8 db power cleans

8 burpees

16 squats

Conditioning: For Time w/partner

1600m relay (200s back and forth)

75 syncrho AKS

3200m C2 bike

50 synchro air squats

1600m row

211015 FF WOD

Warmup: 10:00

10/7 calorie machine

5 deadlifts (build)

5 db power cleans

5 db front squats

10 pass thrus

Conditioning: 40:00 with partner

0-12:00 – For Max Load

work up to a 1rm deadlift for the day (save some in the tank)

15:00-30:00 For Max calories on AB/Echo/Row/Runner

8 db burpee box step-overs 35/25# to 24/20″

3 db man makers (pushup row R + pushup row L + thruster = 1)

*one partner works on machine while other does full round then switch, score is total calories accumulated

30:00 – 40:00 For Time

1 mile relay run w/partner (switch every 400m)

211014 Hybrid WOD

Warm-up: 15:00

2:00 Machine + Dynamic + Amrap: 

1 BB Tempo BS + 4 Back Squats (build)

5 Jump Squats (max height)

10 RKbs (heavy)

:20 Machine (high pace)

Strength: 17:00

1×20 Back Squat (5RM -5 lbs, +5 lbs from Monday)

*Minimum 5 reps per set at warm-up weights – recommended to warm-up higher than working weight

Amrap until 12:50/4:50

2 Rds: 8/8 BW Bulg Sqts + :30 Goblet Wall-sit

:45/:45 Accumulated Adductor Plank

3 Broad Jumps (max distance)

15 BB Glute Bridges

211014 Burn WOD

Warmup: 8:00

2:00 machine + dynamic + 2:00 machine

Conditioning: 5 rounds

20 calorie AB or 16 calorie Echo

8/8 SA db CJ

15 box jump step-down

15 kb deadlifts

211014 FF WOD

Warmup: 10:00

dynamic + AMRAP:

10 cal machine

10 pass thrus

10 AKS

10/10 banded lateral steps

5 burpee to 6″ target

Strength Accessory: 20:00

SA alt db bench press 8/8 (keep one db locked out)

strict chin-up x 8 (2-3 sets or scale banded in J-cups)

seated (on floor) kb press x 8/8

bb bent over row x 10

1:00 recovery machine

Conditioning: for quality AMRAP time remaining

3-5 wall walks (sub 30 pushup shoulder taps)

10 dbl db straight leg deadlifts

200′ farmers walk

5/5 SA OH kb/db squats (scale to SA FR)

200m run (outside or treadmill

211013 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

10 PVC Passthroughs

1 Run Lap -> 200m Run

:30 Deadhang

:30 Standing Bike Erg

Conditioning: 19:00

0:00-1:30: 200m Run

1:30-2:30: Standing Erg

2:30-5:30: 400m Run

5:30-6:30: Standing Erg

6:30-12:30: 600m Run

12:30-13:30: Standing Erg

13:30-16:30: 400m Run

16:30-17:30: Standing Erg

17:30-19:00: 200m Run

Strength: Time remaining

7 Chin-ups (:01 pause @top)

8 Hammer Curls into 10 Alternating

10 Bent-over DB Rows

300’ Heavy Farmer Carry (heavier than last week)

211013 Burn WOD

Warmup: 8:00

10 cal AB

5 burpees

10 plate GTOH

5 AKS

50 singles

Conditioning: 25 AMRAP

400m run

15 db bench press

1000m C2 bike

16 alt KB Pendlay rows

500m row

25 db weighted situps (feet anchored)

211013 FF WOD

Warmup: 9 EMOM

1 – 12/9 calorie C2

2 – 15 squats

3 – 50 singles + 5 burpees

4 – 10 RKS + 5 goblet squats

Conditioning: every 5:00 x 8 sets (2 rounds)

1 – 900/750m row + 30 air squats (sub 700m run)

2 – 4:00 AMRAP: 10 SDB box step-overs + 10 DDB snatches

3 – 1800/1500m C2 bike + 12 burpees (sub 700m run)

4 – 4:00 AMRAP: 10 wall balls + 50 singles (20 DU)

211012 Hybrid WOD

Warm-up: 15:00

3:00 Machine + Dynamic + Amrap:

5 Deadlifts (build)

10 V-ups

8 Alt DB Snatches

15 Sit-ups

Conditioning: E2MOM for 32:00

A) 1000/900m C2 Bike

B) 3 Deadlifts @80-90%

C) 450/400m Row

D) 6 Heavy DB Snatches (singles)

211012 Burn WOD

Warmup: 12 EMOM

1 – c2 bike 350m

2 – 14 alt box step-ups

3 – 12 squats + 10 db push press

Conditioning: 25 EMOM

1 – 12 calorie C2 bike

2 – 16 alt db snatches

3 – 12 box jump overs 24/20″

4 – 12 pushups

5 – 12-15 wall balls

211012 FF WOD

Warmup: 10:00

10/7 calorie machine

5 inch worms

5 back squats (build)

10 pass thrus

10 pvc good mornings

Strength: every 1:20 x 10 rounds (alt A and B)

A) back squats x 2 @ 85-90% (heavier than last week)

B) shuttle sprint x 3 (25/25′ + 50/50′ = 1) *:50 cap on sprints

Conditioning: For Time (15:00 cap)

21-15-9

deadlift 155/115#

pullups (sub jumping or RR)

rest 5:00

15-12-9

front squat 155/115# (same weight as DL)

C2b pullups (sub jumping C2b or RR, make harder than part 1)

211011 Hybrid WOD

Warm-up: 14:00

2:00 Machine + Dynamic + Amrap: 

2 BB Tempo BS + 4 Back Squats (build)

12/12 SL Glute Bridges (pause @top)

:20 Machine (high pace)

Strength: 15:00

1×20 Back Squat (5RM -10 lbs, +5 lbs from Thursday)

*Minimum 5 reps per set at warm-up weights – recommended to warm-up higher than working weight

Amrap until 12:50/4:50

3 BB Front Squats
*:03 pause just above parallel on concentric

3 Box Jumps (max height)

10/10 Banded Lateral steps (@parallel)

1:00 Machine (moderate pace)

211011 Burn WOD

Warmup: 10:00

dynamic + AMRAP:

10 calorie row

1 rope walks

10 rks

Conditioning: 5 rounds for time (30:00 cap)

15 calorie row

10 lateral burpees over rower

5 rope walks

200′ farmers walk 53/35#s

15 RKS

100′ bear crawl

211011 FF WOD

Warmup: 10:00

dynamic + AMRAP:

5 bb bench (build)

10 pass thrus

3 clapping pushups

10 band pull aparts

Strength: 20:00

5×3 bench press at 85-90% 1rm (2:00 rest between sets)

then AMRAP:

10 db bench press

10 bb curls

15 band face pulls

7/5 calorie AB or Echo, arms only

Conditioning: for time (10:00 cap)

10-1

TTB (sub knee/leg raises or mb situps)

SA alt devils press 50/35#

211008 Burn WOD

Warmup: 10:00

3:00 machine + dynamic + 2:00 machine

Conditioning: 25 AMRAP w/partner

400m run (400m row sub only if needed)

25 pullups (scale jumping or banded or RR)

25 wall balls

150 singles

211008 FF WOD

Warmup: 15:00

12/8 calorie machine

10 pass thrus

5 bb deadlifts (build to moderately heavy 5)

100 singles

5 inch worms

Conditioning: for time w/partner 25:00 cap

100 calorie echo (80 FF) or 115 AB (FF 95)

100 pushups

100 deadlifts 185/125# (heavy enough for sets of 5 only)

100 pushups

100 calorie echo (80 FF) or 115 AB (FF 95)

211007 Hybrid WOD

Warm-up: 14:00

2:00 Machine + Dynamic + Amrap: 

5 BB Tempo BS + 5 Back Squats

14 Reverse Lunges (on red pad)

:20 Machine (high pace)

Strength: 15:00

1×20 Back Squat (5RM -15 lbs, +5 lbs from 9/27)

*Minimum 5 reps per set at warm-up weights – recommended to warm-up higher than working weight

Amrap until 12:50/4:50

5 Tempo DB/KB FR Squats (52X1)

5 Box Jumps (max height)

12 BB Reverse Lunges (backrack)

1:00 Machine (moderate pace)

211007 Burn WOD

Warmup: 10:00

dynamic + 40 calorie AB/Echo

Conditioning: 20 AMRAP

ladder 5,10,15,20,25…etc

db bench press

kb deadlifts

*8 calorie AB or 6 calorie AB after each set

211007 FF WOD

Warmup: 10:00

dynamic + AMRAP:

10 bb alt reverse lunges (out of rack)

10/10 banded lateral steps

8/8 SL glute bridges (on floor)

Strength: 18 AMRAP

12 bb alt reverse lunges (back rack, out of rack)

10 partner leg curls

6 dbl kb tempo FS (32×1) 3 down/2 pause/fast up/1 pause

10 seated (on bench) empty bb good mornings

1:00 recovery bike (60/50 rpms)

Conditioning: 5 rounds for time (12:00 cap)

10 thrusters 75/55#

8 bar facing burpees

10 hi-hang power snatches

211006 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

5 Burpees

:30 Hollow Hold

1 Run Lap

5 Tempo Push-ups

:30 Echo or AB

Conditioning: 4 Rounds (20:00)

1:00 Max V-ups/SL V-ups/Sit-ups

:30 Bottom half Burpees

:30 Push-ups

1:00 Burpees to 6”

1:00 to Run 200m

1:00 Rest

Strength: Time remaining

5 Chin-ups (:03 pause at 90° on concentric&eccentric)

15 Heavy Hammer Curls

-Max empty BB Curls immediately after

300’ Heavy Farmer Carry

211006 Burn WOD

Warmup: 8 AMRAP

1:00 run

15 RKS

:30 elbow plank

5 burpees

:15 bar hang

100 singles

Conditioning: 15 EMOM

1 – C2 bike 15/12 calories

2 – 10 db box step-ups

3 – 50 single unders + 10 db push press

211006 FF WOD

Warmup: 10:00

10 calories

10 alt prisoner step-ups (hands behind head)

10 kb sumo DL

10 pass thrus

Conditioning: 40 EMOM

1 – C2 bike 15/12 calories (rx+ 18/15)

2 – 100 singles or 35 DU

3 – 6/6 heavy db hang CJ

4 – 12 V-Ups or 20 toe touches

5 – 14 alt box step-ups

6 – 10 ball slams

7 – 15 heavy RKS

8 – 20 squats

211005 Hybrid WOD

Warm-up: 14:00

400m Run + Dynamic + Amrap:

10 Air Squats

10 PVC Passthroughs

15/15 Banded Lateral Steps

:30 Machine (high pace)

Conditioning: E10MOM for 30:00

A) 4 Rounds:

3xShuttle Sprint

5/5 DB Thrusters

B) 30/24 Cal Row

24 Burpees over the Rower

24/18 Cal Row

12 Burpees over the Rower

C) 3 Rounds:

15/12 AB or 12/9 Echo

16 Alt DB Snatches

*Max working time of 8:00 on all

211005 Burn WOD

Warmup: 8 AMRAP

400m C2

10 AKS

15 squats

10 situps

15 reverse lunges

Conditioning: every 5:00 x 5 sets

12 calorie Echo or 15 calorie AB

20 alt db snatches

12 wall balls

20 situps

211005 FF WOD

Warmup: 10:00 AMRAP

10 calorie machine

5 back squats (build)

10 reverse lunges

5 burpees

10 air squats

Strength: every 1:30 x 10 sets (alt A and B)

A) back squat x 3 at 85%

B) shuttle sprint x 3 (25′ down back + 50′ down back = 1)

*:50 second cap on shuttle sprints

Conditioning: for time (12:00 cap)

21-15-9

pullups (rx+ c2b)

15-12-9

squat cleans 135/95# (rx+ 155/115#)

211004 Hybrid WOD

Warm-up: 12:00

3:00 Machine + Dynamic + Amrap:

7 BB Back Squat (build)

5 Jump Squats (max height)

15 RKbs

Strength: 20:00

4×7 Back Squat @95-105% of 5RM

*Minimum rest of 3:00 between sets

**Goal is same weight as either sets 1-4 or 2-5 from Thursday

Amrap until 12:50/4:50

5 Front Squats (Reps 1&2 31X1 Tempo)

15/15 SL Glute Bridges

1:00 Weighted Elbow Plank

211004 Burn WOD

Warmup: 12 EMOM

1 – 400m C2 bike

2 – 75 singles

3 – :45 treadmill

4 – 7 no push-up burpee

Conditioning: 3 rounds for time

1000m row

15 empty bb thrusters

10 strict pullups (banded in J-cups)

25′ burpee broad jump

211004 FF WOD

Warmup: 10:00

dynamic + AMRAP:

5 bb bench (build)

10 pass thrus

3 tempo pushups

Strength: 20:00

1) 5×4 bench press @ 80% 1rm

AMRAP remaining time:

10/10 SA SDB bench press

10 bb curls (pause at top position)

10 SDB OH triceps extension

Conditioning: 12 EMOM

1 – 8 dbl db HCJ 35/25#s

2 – 12/9 calorie AB or 10/7 Echo

*Rx+ 40/30#+ dbs, 15/12 AB or 12/9 Echo

211002 Burn WOD

Warmup: 5 rounds

12 calorie machine

12 AKS

10 pass thrus

10 db curl and press

Conditioning: For Time (35:00 cap)

4 rounds

15 wall balls

15 db bench press

10 db power cleans 35/25#s

10 burpees to 6″ target

rest 5:00

60 wall balls

60 db bench press

40 db power cleans

40 burpees to 6″ target

211001 Hybrid WOD

Warm-up: 9:00

20 PVC Passthroughs

15 Burpees

Amrap remainder:

5 BB Bench Press

:30 Cal AB or Echo (arms only)

Strength: 17:00

2 Rounds of:

10-8-6(+) Bench Press @80-85-90% of 5RM

*2nd set of 6 is for max reps

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

10 Sled Push Laps (90# on sled)

40 Synchro BB Stoh (95/65)

60 Deadlifts @185/135

*20 Synchro BFB + 6 Wall Walks after each exercise

211001 Burn WOD

Warmup: 8 AMRAP

12 calorie machine

5 burpees to 6″

50 singles

3 burpees to 6″

15 squats

Conditioning: 25 AMRAP w/partner

400m run (together)

25 pullups

30 calorie C2 bike

25 synchro squats

400m run (together)

30 wall balls

211001 FF WOD

Warmup: 10:00

10 calorie machine

10 box jumps (step down)

5 hang squat clean thrusters (build)

5 pause RR

10 band pull aparts

Conditioning: 30:00 cap with partner

50-30-20

calorie AB or Echo

box jumps 24/20″

into…

1000m run together after completed (Muza 2nd driveway)

into…

20-30-50

pullups

hang squat clean thruster 95/65#

into…

1000m run together after completed

*start on either 50-30-20 or 20-30-50 workout but must run 1000m after each

210930 Burn WOD

Warmup: 10:00

3:00 machine + dynamic + 2:00 machine

Conditioning: 18 AMRAP

12 calorie AB/Echo

20 alt db snatches

12 v-ups

20 squats

12 ab-wheel rollouts

20 situps

210930 FF WOD

Warmup: 10:00

dynamic + AMRAP: 8 calories + 10 pass thrus + 10 rev lunges + 10 RKS

Strength/Accessory: 20 AMRAP

BB strict press x 8

dbl db hammer curl x 10

banded lateral walk x 15/15 steps

dbl kb front rack step-ups x 8/8 (keep top foot on box for all 8, then switch legs)

dball slam x 10

Conditioning: 3:00 on/1:30 off x 4 sets

choose any echo/ab/row/run/ski

*start slow and build pace each set, last set should be 90%

210929 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

50 Single Unders

1 Run Lap (increasing pace)

5 Jump Squats (max height)

:30 Machine (moderate pace)

Conditioning: 3 Rounds

0:00-1:00: Max Single Unders

1:00-2:30: 200m Run

2:30-4:00: Max Box Jumps Overs (24/20”)

4:00-7:00: 400m Run

Strength: Time remaining

5 Chin-ups (:03 negative)

10/10 DB Row (on Bench)

15 Heavy DB Curl

:20/:20 Ring Row Hold

30 SL V-ups

210929 Burn WOD

Warmup: 12 EMOM

1 – :45 C2

2 – 12 AKS

3 – 10 squats + 5 burpees

4 – 12 alt db snatches

Conditioning: 25 EMOM

1 – 12/9 calorie C2 bike (add 1 each round)

2 – 100 singles

3 – 15 db push press 35/25#s

4 – 12 db power cleans

5 – 9 db hang squat cleans

210929 FF WOD

Warmup: 15:00

5:00 – stretch

10 AMRAP

12 calorie machine

10 pass thrus

:30 plank

10 kip swings hollow/arch

10 1-1/4 squats

10 pushup shoulder taps

Conditioning: 7 AMRAP x 4 w/3:00 rest between (alt A and B)

A) AMRAP 3,6,9, etc…ladder

deadlifts 135/95#

lateral burpee over bar

calorie Echo or AB

B) AMRAP

5 pullups (sub RR)

10/7 pushups

15 AKS 53/35#

20 squats

*first time through should be 70-80% effort, second time through you should get further thru the workout

210928 Hybrid WOD

Warm-up: 10:00

1:30 On :30 Off x 3 Machine

Dynamic

Conditioning: E9MOM for 27:00

A) 25/20 Cal AB or 20/16 Echo Buy-in

30-20-10: Alt DB Snatches

15-10-5: DB Facing Burpees

B) 800m Run

Amrap until 6:00: Standing C2 Cals (damper 8-10)

C) 50 SKB CJ (switch as needed)

40 Wall Ball (20/14# to 10/9’)

30/24 Cal Row

**7:00 Cap on A/C

Core: 5 EMOM

:10 Toe touches

:10 Hollow Hold

:20 Sit-ups

:20 Rest

210928 Burn WOD

Warmup: 8 AMRAP

500m C2 bike + 10 banded glute bridges + 12 alt step-ups + 10 pvc good mornings

Conditioning: every 3:00 x 10 sets (alternate A and B)

A) 15 calorie C2 bike + 8 db burpee box step-overs 35/25#s

B) 15 calorie row + 15 wall balls 20/14# to 10/9′

*goal is to finish in 2-2:15 every round, scale machine and reps to do so if you fall off the pace

210928 FF WOD

Warmup: 10 AMRAP

10 calorie machine

5 back squats (build)

10 pvc kang squats (good morning + squat + good morning =1)

10 bw glute bridges

5 jump squats (reset after each, max height every rep)

Strength: 17:00

5×3 back squats at 85%

rest 2-2:30 between sets

Conditioning: For Time (15 cap)

21-15-9

power cleans (should be singles from the start, if TnG you are too light!)

push press (has to be a push press, no jerks)

back squats (from floor)

*weights – 115/75# for 21s, 135/85# for 15s, 155/105# for 9s

(rx+ 135/95#, 155/105#, 175/125#)

210927 Hybrid WOD

Warm-up: 14:00

2:00 Machine + Dynamic + Amrap:

5 BB Tempo BS + 5 Back Squats

12 Cossack Squats

15/15 SL Glute Bridges

:20 Machine (high pace)

Strength: 15:00

1×20 Back Squat (5RM -20 lbs, +5 lbs from Thursday)

*Minimum 5 reps per set at warm-up weights – recommended to warm-up higher than working weight

Amrap until 12:50/4:50

2.1 BB Front Squats (heavier than last week’s 3-4)

2 Sled Push Laps

:30 Dkb FR Wall-sit

1:00 Recovery Machine

210927 Burn WOD

Warmup: 8:00

dynamic + 3:00 machine

Conditioning: 25:00 AMRAP

30 calorie C2 bike

15 db bench press

15 ring rows

20 calorie C2 bike

10 pushups

10 kb deadlifts (AHAP)

210927 FF WOD

Warmup: 8:00

10 calories

10 pass thrus

5 bench press (build)

5 pause RR

10 band pull-aparts

Strength: 20:00

1-12:00: find a 1rm bench press

12-22:00: complete 5×5 @ 75% of max (go every 2:00)

Option 1 – Conditioning: 18 AMRAP

15/10 calorie bike

15 burpees

200m run

15 alt db snatches 50/35#s

Option 2 – Strength Accessory: 18 AMRAP

db bench x 10 + max pushups

strict pullups x 5-8 (# if possible)

banded tricep ext x 15

bb curl x 10

210925 Burn WOD

Warmup: 12:00

30/22 calorie machine + dynamic +

AMRAP: 10 squats + 10 cal C2 + :15 bar hang + 10 RKS

Conditioning: 30 EMOM

1 – 12/8 cal C2 (add 1 cal each round)

2 – 12 sandbag/d-ball squats 100-125/40-80# (bear hug)

3 – 4 man makers (PU row R + PU row L + PCJ – no squat)

4 – 1-2 rope climbs (sub 4 rope walks or :40 bar hang)

5 – 12 dbl kb FR lunges 44/26#

6 – rest

210924 Hybrid WOD

Warm-up: 8:00

20 PVC Passthroughs + 10 Inch Worms (arms only)

Amrap remainder:

10 Tempo BB Bench Press

10/7 Cal AB or Echo (arms only)

Strength: 15:00

Build to a 5RM Bench Press

Accumulate 15 Reps @85%

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

100 Wall Balls (20/14# to 10/9’)

80/60 Cal Row/Run/Bike (no C2)

60 Seated DB Strict Press

40 Synchro Goblet Squats (50/35)

20 Alt DB Devil’s Press (50/35)

*4 Wall Walks after each exercise

210924 Burn WOD

Warmup: 10:00 AMRAP

20 cal C2

25′ lunge

10 knee raises

5 burpee to 6″

25′ bear crawl

Conditioning: 25 AMRAP w/partner

1000m row

50 synchro squats

2000m C2 bike

40 synchro pushups

60 calorie Echo bike

30 synchro alt db snatches

210924 FF WOD

Warmup: 7:00

3:00 machine + dynamic

Conditioning: 45:00 w/partner

0-12:00

find a 3rm FS (from the floor)

3:00 rest

15:00-25:00 – AMRAP

8 dbl db thrusters 40/30#

8 burpee box jump overs 24/20″

*alt full rounds w/partner

3:00 rest

28:00-38:00 – 5 rounds

20 wall balls 20/14# to 10/9′

20 TTB (sub MB situps, same ball as wall balls)

38:00-45:00

find a 3rm FS (from floor)

210923 Hybrid WOD

Warm-up: 14:00

200’ BW Lunge + Dynamic + Amrap:

10 BB Back Squats

10/10 SL Glute Bridges

:45 Standing Bike Erg (8-10 damper)

Strength: 15:00

1×20 Back Squat (5RM -25 lbs, +5 lbs from Monday)

*Minimum 5 reps per set at warm-up weights – recommended to warm-up higher than working weight 

Amrap until 12:50/4:50

50’ DB/KB FR Lunge (ahap)

:35-:45 Adductor Plank

20/20 Calf Raises (on red pad)

1:00 Recovery Machine

210923 Burn WOD

Warmup: 10 AMRAP

10 calorie machine + 10 pass thrus + 10 alt step-ups + 6/6 db hang cj

Conditioning: 5 rounds for time (25:00 cap)

15 db box step-overs 35/25#

15 calorie row

15 wall balls

100 singles

210923 FF WOD

Warmup: 10:00

3:00 machine (easy pace) + dynamic + 2:00 machine (mod-fast pace)

Strength/Accessory: 20 AMRAP

half kneeling Filly press x 8/8 (heavier kb in FR)

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

strict chin-ups x 8 (scale banded strict or RR)

half kneeling paloff press x 10/10 (outside knee up)

db skull crushers x 12

1:00 recovery machine (easy pace)

Conditioning: AMRAP remaining time

1:00 accumulated dbl kb front rack hold

200′ db farmers walk

20 V-ups (sub 30 toe touches)

100/100′ SA OH db carry

10-15 ab wheel rollouts

210922 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap:

5 Tempo RR + 10 RR

1 Run Lap

10 PVC Passthroughs

:30 AB or Echo (high pace)

Conditioning: 5 Rounds

0:00-1:30: @65/55+ RPM or 63/53 Cadence

1:30-3:00: 200m Run

3:00-4:00: Rest

Strength: Remaining time

Acc 8 Strict Pull-ups (:03 pause @ top)

8 BB Curls (ahap, final rep :10 negative)

16 Dkb Pendlay Rows

20 Banded Pullaparts

:40 Max Push-ups

210922 Burn WOD

Warmup: 10:00

3:00 machine + dynamic + 2:00 machine (faster pace)

Conditioning: 25:00

50-40-30-20-10

situps

30-25-20-15-10

calorie row or C2 bike

*max calorie echo bike remaining time

210922 FF WOD

Warmup: 8:00

10/7 calorie machine + 10 pass thrus + 10 bb strict press + 10 bb FS

Conditioning: 9:00 x 4 w/2:00 rest between

1) EMOM

1 – 10 front squats 135/95# (rx+ 155/115)

2 – 10 STOH (same weight)

3 – 15/10 pushups

2) AMRAP

1000/900m C2 bike

15 db bench press 50/35#s

10 db front squats (same weight)

3) EMOM

1 – 10-15 TTB

2 – 15 bb curls 45/35#

3 – 15 bb jump squats

4) AMRAP

15/12 cal Echo bike

8/8 kb/db hang snatch 44/26#

8/8 SA kb/db thrusters (same weight)

210921 Hybrid WOD

Warm-up: 15:00

400m Run + Amrap until 9:00:

10 Light DL (build slightly)

10 PVC Passthroughs

10 Air Squats

9:00-15:00: 2 Rounds

25 V-ups

25 Sit-ups

Conditioning: 31:00

0:00-6:00:

10 Deadlifts @185/135

10 BFB

15 Wall Balls (20/14# to 10/9’)

—1:00 Rest—

7:00-13:00:

15/12 Cal Row

12 Am Kbs

9 BJO 24/20” (sub 12 step-overs)

—5:00 Rest—

210921 FF WOD

Warmup: 10:00

1:00 machine + 5 deadlifts (build) + 10 rks + 10 pass thrus + :30 plank

Strength: 20:00

1) deadlift 5×5 at 70%

2) time remaining AMRAP

12 push-up plank alt kb pull through

12 empty bb good mornings

:30 active bar hang

Conditioning: 16 EMOM

1 – 10 db box step-overs 50/35#s to 24/20″

2 – 10 deadlifts 155/105# (rx+ 205/145#)

3 – 35 DU (scale 100 singles)

4 – 15/12 calorie row (rx+ 18/14)

210921 Burn WOD

Warmup: 12 EMOM

1 – 50 singles

2 – 12 squats + 10 alt db snatches (light)

3 – 5 burpees + 5 pushups

4 – :50 machine

Conditioning: 25 EMOM

1 – 12/8 calorie Echo bike

2 – 12 alt db step-ups (single db 50/35#)

3 – 15 db push press 35/25#s

4 – 10-15 pushups

5 – 8-10 pullups (scale banded strict or jumping)

210920 Hybrid WOD

Warm-up: 14:00

2:00 Machine + Dynamic + Amrap: 10 BB Back Squats + 10 Reverse Lunges + 15/15 Banded Lateral Steps + :30 Machine (high pace)

Strength: 15:00

1×20 Back Squat (5RM -30 lbs, +5 lbs from 9/10)

*Minimum 5 reps per set at warm-up weights – recommended to warm-up higher than working weight

Amrap until 12:50/4:50

3-4 BB Front Squats (heavier than last week)

:45 Dkb FR Hold

20 RKbs (ahap in sets of 5)

1:00 Recovery Machine

210920 Burn WOD

Warmup: 10:00 AMRAP

3:00 machine into: AMRAP

10 rks + 50 singles + 5 inch worms + 10 pass thrus + :30 bike

Conditioning: every 5:00 x 5 sets

1000m C2 bike or 500m row (alternate rounds) into AMRAP

30 squats

20 db bench press

10 db thrusters 35/25#

210920 FF WOD

Warmup: 10:00 AMRAP

1:00 machine + 5 back squats (build) + 5 jump squats + 10 rev lunges

Strength: 20:00

1) 5×5 back squat at 75-80% 1rm

*rest 2:00 between sets

2) Time Remaining: AMRAP

15 bw glute bridges

10/10 banded lateral steps

10/7 calorie machine

Conditioning: 5 rounds for time (15:00 cap)

15/10 calorie bike (AB or Echo)

5 power cleans 155/105# (rx+ 185/135#)

8 burpee box get overs (rx+ 2 foot jump)

*clean should be heavy enough to make you do singles

210917 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

10 Bench Press (build)

:30 Deadhang

10 Deadlifts (build)

10 V-ups

Conditioning: 35:00 Amrap w/ Partner

50 BB Bench Press @60-70%

50 Push-ups

50 Deadlifts @225/155

100 Knee Raises

*Choice after each exercise:

800m Relay (2x200m per partner)

800m Row (1x400m each)

1600m Bike Erg Relay (2x400m each)

210917 Burn WOD

Warmup: 10:00

1:00 machine

10 squats

10 banded good mornings

10 situps

10 AKS

Conditioning: 25 AMRAP w/partner

2000m C2 bike (switch off)

15 heavy KB/DB deadlifts – synchro

50 squats

8/8 SA db thrusters – synchro

30 knee raises (partner has to be hanging from bar to work)

210917 FF WOD

Warmup: 12:00

1:00 machine + 10 deadlifts (build) + 10 situps or knee raises + 10 pass thrus

Conditioning: For Time w/partner (30:00 cap)

5000m C2 bike or 2500m row or 1.5 miles on runner (switch off)

5 rounds

15 synchro TTB or situps

15 deadlifts 155/105# (rx+ 185/125#)

20/15 pushups

5000m C2 bike or 2500m row or 1.5 miles on runner (can’t be the same one as you started the workout with)

210916 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 BB Back Squats (build) + 16 Reverse Lunges (on red pad) + 20/20 Banded Lateral Steps

Strength: 15:00

4×7 Back Squat @90-100% of 5RM

*Goal is to use same weights as Monday’s 5×5

**Minimum rest of 2:30 between sets

Amrap until 12:50/4:50

:30-:40 Adductor Plank (per side)

30 BB Glute Bridges (65-95#)

20/20 SL Calf Raises

16 Alt Cossack Squats (add weight if possible)

210916 Burn WOD

Warmup: 10:00

3:00 machine + dynamic + 2:00 machine (faster pace)

Conditioning: 20 AMRAP

400m run

25 alt db snatches

200m run

5 rope walks

1000m C2 bike

15 wall balls

Extra: 5 EMOM

12-15 db weighted situps (anchor feet)

210916 FF WOD

Warmup: 10:00

1:00 machine

10 pause bw glute bridges

10 kip swings

50’/50′ SA farmers walk (build)

20 pushups shoulder taps

Strength/Accessory: 20 AMRAP

10 BB glute bridges (aim for 90% of 1rm FS for weight)

200′ db or kb farmers walk (AHAP)

:20/:20 accumulated adductor side plank

1:00 accumulated bar hang

3 wall walks or :30 nose and toes HS hold

Conditioning: AMRAP (time remaining)

1000m C2 bike

15/15 banded lateral steps

400m run

10 box jumps (step-down) 30/24″

10 ab-wheel rollouts

210915 Hybrid WOD

Warm-up: 8:00

Dynamic + Amrap: 1 Lap (inc pace) + 10 Ring Rows + 10 PVC Passthroughs

Conditioning: 20:00 (4 sets)

0:00-3:00: 400m Run

3:00-5:00: 200m Run

Strength: Remainder of time

Max Effort Pull-ups (minimum 6 reps)

20 Banded Pull-aparts

28 DB Curls (7 b.h.-7 t.h.-7 tempo-7 full)

1:00 Up-down Plank

210915 Burn WOD

Warmup: 12 EMOM

1 – bike :50

2 – 5/5 db HCJ

3 – 100 singles

4 – 7 burpees to 6″ target

Conditioning: 25:00 AMRAP

2000m C2 bike or 1000m row into…

5 rounds

30 squats

20 db STOH

15 v-ups (sub 30 alt SL v-ups) into…

2000m C2 bike or 1000m row

*max calorie AB or Echo or Run remaining time

210915 FF WOD

Warmup: 8:00

1:00 bike

5/5 db or kb hang cj

10 goblet squats

10 pass thrus

8 alt cossack squats

Conditioning: 8 AMRAP w/3:00 rest between x 4

1) 1000m C2 bike

10 devils press 35/25#

15 thrusters (same weight)

.

2) 15/12 calorie AB

15 PC 115/85# (rx+ 135/95#)

15 STOH

.

3) 50 squats

30/20 pushups

15 pullups (rx+ 5 BMU, scale jumping or banded PU)

.

4) 15/12 calorie Echo bike

10/10 SA kb hang CJ 44/26# (rx+ 53/35#)

16 goblet KB reverse lunges (same # as CJ)

210914 Hybrid WOD

Warm-up: 15:00

2:00 Machine (400m Run) + Amrap (until 9:00):

4 Burpee Box Step-ups

5/5 DB CJ

10 PVC Passthroughs

@9:00: 100 Sit-ups

Conditioning: E5MOM for 6 Sets (33:00)

1- 1000/900m Row

2- 30/24 Cal Echo + 10 DB Burpee Box Step-Overs

3- 4-6-8

DB Devil’s Press

DB HCJ

*Max SU until 4:00

**Max working time of 4:00 – Extra 3:00 Rest at halfway mark

210914 Burn WOD

Warmup: 10:00

2:00 machine

6 AMRAP

10 pass thrus + 10 situps + 10 rev. lunges + 5 cals

2:00 machine

Conditioning: 25 EMOM

1 – 6 db HCJ 35/25#s

2 – 14 alt step-ups 24/20″ (scale up 12 box jumps)

3 – 6 db deadlifts + 6 db front squats (same # as CJs)

4 – 15/12 calorie AB

5 – rest

210914 FF WOD

Warmup: 10:00 AMRAP

1:00 machine

10 pass thrus

5 pause RR

5 tempo pushups

:30 arm swings

Strength: 18 AMRAP

10 db bench press (AHAP)

15 band face pull kneeling

10/10/10 db/plate lat. raise drop sets (no rest between, 15/10/5# weights as example)

8/8 db bent over row

15 banded triceps extensions

Conditioning: 20 EMOM

1 – row 15/12 calories (rx+ 18/15)

2 – 8 burpee box step-ups 24/20″ (rx+ 10)

3 – 15 AKS 53/35# (rx+ 70/53#)

4 – 20 alt db snatch 40/30# (rx+ 50/35#)

210913 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 BB Back Squats (build) + 12 Reverse Lunges (goblet) + 15/15 Banded Lateral Steps

Strength: 15:00

5×5 Back Squat @90-100% of 5RM

*Choice to build from 90% after 1st set

**Minimum rest of 2:00 between sets

Amrap until 12:50/4:50

3 Tempo BB Front Squats (31X0, ahap)

10 Alt DB FR Reverse Lunges (deficit-ahap)

3 Box Jumps (max height)

25/20 Cal Bike Erg Sprint (goal is sub 1:00)

210913 Burn WOD

Warmup: 12 EMOM

1 – c2 bike 13/10 calories

2 – 5 burpees + 8 AKS

3 – 100 singles

4 – 15 squats + 5 pushups

Conditioning: 25 AMRAP

C2 bike 1000m

20 db bench press (2-3 sets max)

Row 500m

10-15 strict pullups (scale band in J-cups or RR)

Run 250m

15 dbl kb/db front squats (1-2 sets)

210913 FF WOD

Warmup: 10 AMRAP

12/9 calorie machine

10 pass thrus

5 hpc + 5 push press (build from empty bb)

5 jump squats

10 kip swings

Weightlifting: every 1:15 x 10 sets

1 power clean + 1 squat clean + 1 jerk (push or split)

Conditioning: AMRAP remaining time

4 back squats 70-75%

10/10 banded lateral steps

8/8 single leg deadlifts (weight in opposite hand)

15/12 cal AB or Echo 65/55+ rpms (steady pace for entire cals)

210910 Hybrid WOD

20:00

400m Run + Dynamic + 3 Rds:

10 BB Back Squat

10 PVC Passthroughs

—into—

2×20 Back Squat (5RM -35 lbs, +5 lbs from Tuesday)

*Each set ub — Rest 4:00-4:30

Conditioning: 13 RFT w/ Partner (30:00 Cap)

26 BB Stoh (75/55#)

8 DB Power Cleans (50/35s)

21 Cal Bike Erg or Row

*Split work however – 1 partner working at a time

210910 Burn WOD

Warmup: 8:00 AMRAP

10/7 calorie machine

10 alt box step-ups

15 squats

10 pass thrus

15 RKS

Conditioning: 25:00 w/partner

4 rounds

20 calorie C2 bike

20 single db box step-overs 50/35# 24/20″

3 rounds

400m run (together, sub 400m row)

30 wall balls 20/14# to 10/9′

2 rounds

40 AKS 53/35#s

50 DU (sub 125 singles or 12 db strict press)

*time remaining AMRAP: 10 synchro DB HCJ (5r/5L) + 10 synchro pushups

210910 FF WOD

Warmup: 10:00 AMRAP

10/7 calorie machine

10 alt box step-ups

15 squats

10 pass thrus

15 RKS

Conditioning: 30:00 w/partner

5 rounds

15/12 calorie Echo or 18/15 calorie AB

20 single db box step-overs 50/35# 24/20″

4 rounds

400m run (together, sub 400m row)

30 wall balls 20/14# to 10/9′

3 rounds

40 AKS 53/35#s

50 DU (sub 125 singles or 12 db strict press)

*time remaining AMRAP: 10 synchro DB HCJ (5r/5L) + 10 synchro pushups

*start on and perform the 5/4/3 rounds in any order so there are enough stations for wall balls

210909 Hybrid WOD

Warm-up: 10:00

5 BB Bench Press (build) + 15 DB Lateral Raises + 15 Banded Pullaparts + :30 Ski or AB (arms only)

Strength: 20:00

5:00 EMOM: 5 Bench @70-75%

5:00 EMOM: 10 Bench @35-45%

1 Max Set @25%

Amrap remaining time:

5 Pull-ups

:20/:20 SA RR Hold

20 Dkb Pendlay Rows

Conditioning: E3MOM for 9:00

20 KB Snatches (switch as needed)

15/10 Push-ups

10 Burpees

210909 Burn WOD

Warmup: 10:00

1:00 jog on treadmill

10 pass thrus

500m c2

10 squats

5/5 db strict press

Conditioning: 25 EMOM

1 – max distance run

2 – 15/10 pushups

3 – 10 db thrusters

4 – 15 mb situps (scale up to 10 TTB)

5 – c2 bike recovery pace

210909 FF WOD

Warmup: 8:00

200m row

12 pushup shoulder taps

10 pass thrus

5 pause RR

10 situps

5/5 SA db high pull

Strength: 20 AMRAP

5 tng deadlifts 60-70%

12 push plank alt kb pull-thrus

8 bb curls

250/200m row (sub 1:50/2:00 pace)

15 v-ups

Conditioning: 15 AMRAP

15 TTB (sub leg raises or knee raises)

15 KB SDHP 53/35#

5 db devils press 35/25#s

210908 Hybrid WOD

Warm-up: 15:00

400m Run + Dynamic + Amrap:

10 Light DL

10 PVC Passthroughs

10 Alt DB Snatches

:45 Machine

Conditioning: 4 Rounds (29:00)

0:00-2:00

24/18 Row Calories

8 DDB Snatches

Max Devil’s Press

—1:00 Rest—

3:00-5:00

400m Run

Max Deadlifts @135/95

—3:00 Rest—

Time remaining:

Heavy Single DL

210908 Burn WOD

Warmup: 8:00

3:00 machine + dynamic

Conditioning: 5 rounds

15/12 calorie AB or Echo

14 db deadlifts

12 db box step-ups

10 db STOH

210908 FF WOD

Warmup: 10:00

12/7 calories + 10 pass thrus + 3 hang power cleans + 3 front squats (build from BB)

Weightlifting: 10 EMOM

1 power clean + 1 squat clean @ 70-80% 1rm clean

Conditioning: 5 rounds

15/12 calorie Echo or 18/15 calorie AB

8 bar facing burpees (scale step-overs)

4 cleans 155/105# (rx+ 185/125#)

*needs to be heavy enough to do controlled singles

210907 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Back Squats + 10 Alt Box Step-ups + 20/20 Banded Lateral Steps

Strength: 15:00

2×20 Back Squat (5RM -40 lbs, +5 lbs from Thursday)

*Each set of 20 must be completed ub without reracking bar at any time – rest 4:00-4:30 between sets

Amrap until 12:50/4:50

3 Tempo BB Front Squats (3030, ahap)

10 Alt DB FR Step-ups (ahap)

20 BB Glute Bridges (minimum @bs wgt)

200m Run + 12/9 Cal Echo (Sprint)

210907 WOD

Warmup: 10 AMRAP

12/9 calorie machine

10/10 banded lateral steps

15 band pull-aparts

10 db push press

10 pass thrus

Conditioning: 5 AMRAP x 4 (alt A and B)

A) 250m row + 8 burpees over the rower + 10 AKS

B) 500m C2 bike + 12 box jump overs + 10 db bench press

210907 FF WOD

Warmup: 12 EMOM

1 – :45 machine (build each round)

2 – 100 singles

3 – 10 RKS + 10 squats

4 – 5 burpees + 6 split jumps

Conditioning: 20 EMOM

1 – 15/12 cal C2 (rx+ 18/12)

2 – 8 db power CJ 35/25#

3 – 15 wall balls (rx+ 20)

4 – 15/10 pushups

Core: 3 sets for quality

20 SL alt v-ups

1:00 weighted plank

40 mountain climbers

210906 Labor Day WOD (8-9:30 class only)

Warmup: 10:00

dynamic + AMRAP:

5 bs (build)

10 reverse lunges

:15 hold bottom squat (active)

10 pass thrus

Strength: 20 AMRAP

5 back squats (start at 60% and build)

8 partner leg curls

:30 goblet wall sit

10 banded good mornings

8 dbl db FB lunges

Conditioning: 30 AMRAP w/partner

100 overhead squat 45/35# (scale weighted or empty PVC)

80 TTB (sub situps)

60 STOH 95/65#

40 pullups (sub jumping or RR)

20 front squats 155/115#

10 deadlifts 245/185#

*400m run together after each movement, wear a 20/14# vest if you have one

210904 Burn WOD

Warmup: 10:00

bike 1:00 + 5 inch worm w/pushup + 10 RKS + 10 pass thrus + 5 pause RR

Conditioning: 30:00 cap

21-15-9

db bench press 50/35#s (2 sets for each round if needed)

strict pullups (sub banded if you can’t do 5-8 UB)

*15/10 calorie AB or 12/8 calorie Echo after each set

rest 2:00

30-20-10

calorie row

AKS 35/26#

rest 2:00

21-18-15

calorie C2 bike

*5 wall walks after each set (sub 12 renegade rows – pushup + rowR, pushup + rowL)

*perform in any order if needed due to equipment restrictions

210903 Hybrid WOD

Warm-up: 9:00 Amrap

10 BB Bench Press

15 Sit-ups

10 Seated DB Curls

15 Sit-ups

200m Run

Strength: 24:00

Max reps @90/85/75/65% of last week’s heavy single

*Rest minimum 2:00 between sets

Amrap after Bench:

5 Strict Pull-ups (:03 pause @top)

15 Seated Banded Rows

BB Curl 21s

Conditioning: FT w/ Partner (12:00 Cap)

30 Synchro BBGO (24/20”)

400m Run (together)

40/32 Cal Echo

400m Run (together)

30 Synchro Deadlifts @225/155

210903 Burn WOD

Warmup: 10:00 AMRAP

bike 1:00

5 burpees

10 alt db snatches

10 squats

10 pvc pass thrus

10 pvc OHS

Conditioning: For Time (25:00 cap)

3 rounds

25/20 calorie Echo (30/25 AB)

15 synchro burpees

rest 2:00

2 rounds

30 synchro alt db snatches 35/25#

500m row or 1000m C2 bike

rest 2:00

1 rounds

20 overhead squats 95/65# (sub FS 115/85#)

10 synchro SA alt devils press 35/25#s (same db as snatch)

210903 FF WOD

Warmup: 10:00 AMRAP

bike 1:00

5 burpees

10 alt db snatches

10 squats

10 pvc pass thrus

10 pvc OHS

Conditioning: For Time (30:00 cap)

4 rounds

25/20 calorie Echo (30/25 AB)

15 synchro burpees

rest 2:00

3 rounds

30 synchro alt db snatches 35/25#

500m row or 1000m C2 bike

rest 2:00

2 rounds

20 overhead squats 95/65# (sub FS 115/85#)

10 synchro SA alt devils press 35/25#s (same db as snatch)

210902 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 10 BB Back Squats + :30 Goblet Wall-sit + :45 Machine Build-up (or 200m Build-up)

Strength: 15:00

2×20 Back Squat (5RM -45 lbs, +5 lbs from Monday)

*Each set of 20 must be completed ub without reracking bar at any time – rest 3:30-4:00 between sets

Amrap until 12:50/4:50

1.1 BB FS (Rest :30 between singles — try to get within 10# of last week’s single)

2 Sled Push Laps (moderate weight)

:35/:35 Adductor Plank

1:00 Max Cal Standing Bike Erg (@10 — goal is 24/18+ Cals)

210902 Burn WOD

Warmup: 8:00

3:00 machine + dynamic

Conditioning: 5 AMRAP x 4 w/3:00 rest between

A) 250m row + 12 alt db step-ups + 10 box jump overs

B) 12/8 calorie Echo + 8 db power CJ + 50 singles

*alternate A and B each round for 2 sets of each, push the 5:00 hard, should be able to recover fully in 3:00

210902 FF WOD

Warmup: 10 AMRAP

10/7 calories

10/10 banded lateral steps

12 alt reverse lunges

8 cossack squats (alt r/l for 4 each side)

8/8 SL rear foot elevated split squats

Strength: 15 AMRAP

dbl db single leg split squats (back leg on bench) x 8/8

bb single leg DLs (empty bar) x 8/8

dbl db/kb alt reverse lunges (AHAP) x 12

banded BW glute bridges x 15

Conditioning: 16 AMRAP

400m run (sub 900m AB)

20 alt db snatches 40/30#+

15 wall balls 20/14# to 10/9″

210901 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 Tempo Push-ups + 10 BB Curls + 15 DB Laterals Raises

Strength: 12:00

2 Push Press (same weight or heavier than last week’s 1.1)

15 Ring Rows

16 Dkb Alt Pendlay Rows

E3MOM for 15:00

5 Diamond Push-ups

10 DB Skull Crushers

15 Banded Tricep Ext

*Light to moderate weight/band

Conditioning: FT (8:00 Cap)

20-15-10-5

Wall Balls (20/14# to 10/9’)

Burpees to 6”

210901 Burn WOD

Warmup: 10:00

3:00 machine + AMRAP:

100 singles

16 alt box step-ups

5 pause RR

16 squats

10 pass thrus

8/5 calorie AB or Echo

Conditioning: 25:00 cap

3 rounds

20 wall balls

10 devils press

20 kb deadlifts

rest 5:00

60 wall balls

30 devils press

60 kb deadlifts

210901 FF WOD

Warmup: 8 AMRAP

10/7 calorie machine

8 bb bench press (build)

15 band pull-aparts

8/5 pushups

5 RR or 3 strict pullups

Strength: 15 AMRAP

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

bent over rear delt fly x 12

deficit tempo pushups x 5

standing bb curl x 8

Conditioning: 20 EMOM

1 – 15/12 calorie C2 bike (rx+ 18/15)

2 – 10 deadlifts 155/115 (rx+ 185/135#)

3 – 35 DU (scale 100 singles or 10/6 cal ski)

4 – 1 rope climb (rx+ 2 RC, scale 3-4 rope walks)

5 – rest

210831 Hybrid WOD

Warm-up: 15:00

400m Run + Dynamic + Amrap:

500m Bike Erg or 250m Row (Alt Rds)

50 Single Unders

10 PVC Passthroughs

10 Alt DB Snatches

Conditioning: E10MOM for 30:00

1- 2000/1800m Row

2- 3 Rounds:

200m Run

5 DB Burpees

5 DB Devil’s Press

5 DB Snatches

3- 5 Rounds

50 Single Unders

10 Box Jumps (24/20”)

*8:00 Cap each station

210831 Burn WOD

Warmup: 12 AMRAP

1000m C2

15 band pull-aparts

10 pass thrus

10 db bench

10 RR

Conditioning: 24 EMOM

1 – 8 db burpees

2 – 12 box jump overs

3 – 8 db thrusters

4 – 12 AKS (heavy)

5 – 12/9 calorie row

6 – rest

210831 FF WOD

Warmup: 20:00

8 EMOM

:30/:30 machine (build every 2 sets)

rest 1:30

5 EMOM

:20/:40 (start pace where you finished the 8 EMOM and build every set)

remaining 5:00 AMRAP

10 pass thrus

10 reverse lunges

10 AKS

:15 active bar hang

Conditioning: 26:00

8 EMOM:

E -10 db thrusters 35/25#s (rx+ 35/25#+)

O -10 pullups (rx+ c2b)

rest 3:00

7 AMRAP:

7 STOH 115/75# (rx+ 135/95#)

7 lateral burpees over bar

rest 2:00

6 EMOM:

E – 10-15 TTB (sub knee situps or 12 alt SL V-ups)

O -10 box jump overs 24/20″ (rx+ 30/24″)

*share boxes, start on opposite movements

210830 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Back Squats + 12 Reverse Lunges (add goblet) + :45 Machine Build-up

Strength: 15:00

2×20 Back Squat (5RM -50 lbs, +5 lbs from Thursday)

*Each set of 20 must be completed ub without reracking bar at any time – rest 3:30-4:00 between sets

Amrap until 12:50/4:50

5 Tempo Dkb Front Squats (3030, ahap)

20 BB Glute Bridges (minimum @bs wgt)

:20/:20 Star Plank

20 SSJ + 10/7 Cal AB (All out sprint)

10:00

2:00 Couch Stretch per side + choice

210830 Burn WOD

Warmup: 10 AMRAP

12/8 calorie machine + 20 alt step-ups + 10 bw glute bridges + 10 pass thrus + 5 burpees

Conditioning: for time (15 cap)

50-40-30-20-10

air squats

*25 situps after each set

Extra: 8 EMOM

:30 bike sprint – echo or AB

210830 FF WOD

Warmup: 10:00 AMRAP

12/8 calorie machine + 5 hang muscle cleans + 5 front squats + 10/10 banded lateral steps + 5 jump squats

Weightlifting: every 1:15 x 10 sets

1 deadlift + 1 hang power clean + 1 hang squat clean + 1 front squat

*start at 50-60% of your 1rm clean and add every 1-2 sets

Conditioning: AMRAP remaining time

5 back squats @ 80%

12/8 calorie machine (recovery pace)

12 dbl kb/db front rack reverse lunges (AHAP)

400m run (recovery pace, sub 900m AB)

8 partner hamstring curls

sled push down/back (AFAP, keep it light—>moderate)

210827 Burn WOD

Warmup: 12 EMOM

1 – bike :45

2 – 5 inch worms

3 – 10 squats + pass thrus

4 – 5 RR + 5 pushups

Conditioning: 20 AMRAP w/partner

60 calorie row

60 pushups

60 calorie C2 bike

60 single DB step-ups 35/25#s 24/20″

60 calorie Echo bike

60 dbl db push press 35/25#s

210827 FF WOD

Warmup: 12:00 AMRAP

15/10 calorie machine

10/10 banded lateral steps

5/5 kb or db SA HCJ

16 alt box step-ups

Conditioning: 35:00 w/partner

1) 150 wall balls 20/14# to 10/9′

2) 100 deadlifts 155/105#

3) 50 db box step-overs 35/25#s to 24/20″

4) 100/80 calorie AB or Echo bike

5) 150 air squats

*complete in any order, 1 person works while 1 rests, 2:00 rest between movements

210826 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Back Squats + 20 Empty BB Glute Bridges + :45 Machine

*Stay empty BB throughout warm-up

Strength: 15:00

2×20 Back Squat (5RM -55 lbs — 5 lbs up from Monday)

*Each set of 20 must be completed ub without reracking bar at any time – rest 3:30-4:00 between sets

Amrap until 12:50/4:50

1 BB FS (build to as heavy as possible with PERFECT form)

:30/:30 Adductor Plank

1:00 Dkb FR Hold

10/10 Tempo Banded Lateral Steps

10:00

2:00 Couch Stretch per side + Choice of stretches

210826 Burn WOD

Warmup: 8:00

dynamic + 3:00 machine

Conditioning: 2:00 on/2:00 off x 8 (alternate A and B for 4 sets each)

A) 500/400m C2 bike + 25 air squats + max burpees remaining time

B) 12/8 calorie Echo bike + 15 AKS 35/26# + max box jumps 24/20″ (step down)

210826 FF WOD

Warmup: 8:00 AMRAP

10/7 calories + 10 pass thrus + 5 OHS + 5 sotts press + 5 drop snatches (all with PVC)

Weightlifting: 20:00

5:00 – full power/squat snatch technique review

15:00 – find a 1rm power or squat snatch for the day w/ good technique

Conditioning: for time (10 cap)

30 power cleans 115/85# (rx+ 135/95#)

30 TTB (sub situps)

30 STOH (same weight as PC)

30 TTB (sub situps)

Extra: CORE EMOM x 8

coach’s choice

210825 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 Tempo Push-ups + 10 Ring Rows + 15 Banded Pull-aparts

Every 2:00 for 12:00

5 BB Strict Press

10/10 SA DB Bench

*Moderate weight on both

Strength: 12:00

1.1 Push Press (heavier than last weeks 2.2)

3 Box Jumps (max height)

3 Broad Jumps (max distance)

Conditioning: FT (10:00 Cap)

50/35 Cal Echo (60/45 Cal AB if needed)

100 Sit-ups

210825 Burn WOD

Warmup: 9 EMOM

1 – machine :50

2 – 100 singles

3 – 10-15 pvc pipe OHS

Conditioning: 25 EMOM

1 – 15/12 calorie row

2 – 6 db devils press 35/25#s (UB)

3 – 12 box jump overs 24/20″

4 – 20 ab mat sit-ups

5 – 115 singles (sub 35 DU)

210825 FF WOD

Warmup: 10:00

dynamic + split jerk technique review

Weightlifting: 15:00

work to a 1rm split jerk for the day from the rack

Conditioning: 16 EMOM *increase to 20:00 if enough time

1 – 15/12 calorie C2 bike

2 – 8 burpee box step-ups (rx+ 10 reps)

3 – 10 db bench press 50/35#s (unbroken)

4 – 15 wall balls 20/14# (rx+ 20 reps)

210824 Hybrid WOD

Warm-up: 12:00

200m Run + 50 Single Unders + 10 Air Squats + 5 Burpees

Conditioning: 25:00 Amrap

200m Run

40 Wall Balls (20/14# to 10/9’)

400m Run

30 Box Jumps (24/20”)

600m Run

20 DB CJ (40/30s)
800m Run

10 DB Devil’s Press

Extra: 6:00

:20 On :20 Off: Deadhang

210824 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 200m run + 100 singles + 10 AKS + 10 pass thrus

Conditioning: 5 rounds (25 cap)

15/12 calorie Echo bike (AB only if needed)

20 dbl db front squats 35/25#

10 dbl db power cleans

5 dbl db HCJ

*max ECHO bike cals remaining time if you finish all 5 rounds

210824 FF WOD

Warmup: 15 EMOM

1 – :45 C2 bike

2 – 12 RKS (progress to AKS)

3 – 100 singles (progress to 25 DU)

4 – 14 alt DB snatches

5 – 10 lunges + 10 squats

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

1) 1000m/900m row + 40 alt db snatches 50/35# + 40 squats

*goal is to get back to row (2000/1800 C2 bike only if not enough rowers)

2) 1200m run (LakePark Drive stop sign and back, rx+ 1 mile run)

*if you get back from the 1200m run with time, run a 400 or 200)

3) 12 DB DL + 9 DB HPC + 6 DB STOH(35/25#, rx+ 50/35#s) +12/9 calorie AB or Echo

4) 15 front squats 115/85# (rx+ 135/95#) + 10 lateral burpees over bar

210823 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Back Squats + 15 BW Glute Bridges + :45 Machine

Strength: 15:00

2×20 Back Squat (5RM -60 lbs)

*Each set of 20 must be completed ub without reracking bar at any time – rest 3:30-4:00 between sets

Amrap until 12:50/4:50

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

20/20 Banded Lateral Steps

:30/:30 SL Elbow Plank

:30 Goblet Wall-sit

10:00

2:00 Couch Stretch per side + foam roll

210823 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 hang muscle cleans + 3 front squats + 10 pass thrus + :30 machine

Weightlifting: 20:00

5:00 – full power/squat clean technique review

15:00 – find 1rm squat clean

Conditioning: AMRAP (time remaining)

3 squat cleans @ 70% of new 1rm

15/12 calorie machine

3 standing box jumps (work to max height)

100m sprint

210823 Burn WOD

Warmup: 10 AMRAP

12/9 calories + 5 inch worms + 3 pushups + 10 reverse lunges + 5 RR

Conditioning: 25 AMRAP

1000m C2 bike

20 db bench press

400m run

15 strict pullups

500m row

20 wall balls

300m ski

210821 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 500m C2 bike + 5 RR + 5 PU + 5 squats + 10 pass thrus

Conditioning: every 5:00 x 5 sets

1) 2000m/1800m C2 bike

2) 4:00 AMRAP Cindy (5 pullups + 10/7 pushups + 15 squats)

3) 1000m/850m row

4) 4:00 AMRAP: 5 db HCJ + 10 AKS + 20 jumping lunges

5) 800m run

210820 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 BB Bench Press + 10 Ring Rows + 5 Burpees + :30 Deadhang

Strength: 24:00

2 BB Bench Press

Immediately into 10/10 SA DB Bench

Immediately into 15 DB Skull Crushers

—Rest 1:00—

Accumulate 15 Pull-ups (max 6 sets)

—Rest 2:00—

Conditioning: For time w/ Partner (10:00 Cap)

20 BBJO (24/20”)

400m Run (together)

60 Push-ups

400m Run (together)

20 BBJO

210820 Burn WOD

Warmup: 15 AMRAP

1000m C2 bike

200′ kb farmers walk

5 d-ball/sandbag cleans

15/12 calorie row

100’/100′ SDB OH carry

Conditioning: 18 AMRAP w/partner

1000m run (together, MUZA and back)

15 syncrho db thrusters

800m row (break up however)

15 synchro db devils press

800m relay run (200m, alt 2 each)

15 db man makers (break up however)

210820 FF WOD

Warmup: 8 AMRAP

10/7 calorie machine

10 bb deadlifts 95/65#

10 pass thrus

5/5 db strict press

5 burpees to 6″

Conditioning: 35:00 w/partner

1600m relay (400s back and forth, 2 each)

100 thrusters 95/65#

1200m relay (200s back and forth, 3 each)

80/70 calorie AB 70/60 calorie Echo (break up however)

1000m run (together, MUZA)

60 burpee box step-ups (not overs) 24/20″

*find a 1rm clean and jerk remaining time – any variation (squat clean, power clean, push or split jerk)

210819 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Front Squat (build) + 5 Jumps Squats (for height, non consecutive) + 10/10 Banded Lateral Steps + :30 Machine

Strength: 15:00

Build to a heavy single FS for the day (heavy but smooth)

Conditioning: Amrap remainder

5 BB Zombie FS (pause at bottom – perfect positions – heavier than last week)

10 DB/KB Hang Cluster (unbroken)

:30/:30 Adductor Side Plank (add :10-:15 if able)

15 TnG Deadlifts (build to as heavy as possible, must be ub)

210819 Burn WOD

Warmup: 10:00 AMRAP

20/16 c. C2 bike

15 RKS

12 reverse lunges

10 pass thrus

8 squats

6 RR

4 pushups

Conditioning: 20:00 AMRAP

400m run (sub 900m AB)

20 dbl db (at sides) walking lunge steps 35/25#s

15 bb bench press (1-2 sets)

10 bb or PVC OHS (squat to a box if needed and stay light)

210819 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 pass thrus + 5 pvc OH squats + 10 AKS + :30 machine

Weightlifting: 20:00

10:00 – hang snatch (power/squat)

8 EMOM – 1 hang power snatch (above knee) + 1 hang squat snatch

*if you can’t do a full OHS safely, perform 2 hang power snatches

Conditioning: 18 AMRAP

400m run (sub 900m AB)

12 OHS 95/65# (rx+ 115/85#)

12 TTB (sub med-ball situps or knee raises)

210818 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 10/7 cals echo + 10 kb DLs + 10 pass thrus + :30 wall sit + 5 burpees

Conditioning: 8 EMOM x 3 w/2:00 rest between

1) E – 15/12 calorie C2 bike

O – 15 plate GTOH 35/25#

2) E – 12/8 calorie Echo bike

O – 16 alt db snatches 35/25#s

3) E – 115 single unders

O – 18 situps

210818 FF WOD

Warmup: 10:00 AMRAP

1:00 machine + 10 pass thrus + 5 bb strict press + :30 shoulder opener on bar + :30 banded FR stretch

Weightlifting: 20:00

10:00 – split jerk technique review

8:00 EMOM 3 split jerks from the rack

Conditioning: 16 EMOM

1 – C2 bike 15/12 cals (rx+ 18/15)

2 – 6 db devils press (35/25#s)

3 – 12 box jump overs 24/20″

4 – 35 DU (sub 100 singles or 10/6 calorie ski)

210818 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 PVC Passthroughs + 5 BB Strict Press + 10 PVC OH Reverse Lunges + :30 Machine Build-up

E3MOM for 15:00

5 Strict Press

25’ OH Lunge Walk

10 Push Press

*Complete all on R then all on L within 3:00

Strength: 10:00 Amrap

2.2 Push Press (heavier than last week’s 3.2.1)

:30 Side Plank (R)

:30 Side Plank (L)

:30 Elbow Plank

*Complete 1:30 of plank ub

Conditioning: For time (5:00 Cap)

30/24 Cal AB or 25/20 Echo

400m Run

5 Wall Walks

*Waterfall every 1:30 if needed

210817 Hybrid WOD

Warm-up: 10:00

10 PVC Passthroughs + 10 Alt DB Snatches + 5/5 DB Thrusters + :45 Machine

Conditioning: 35:00 Amrap

6-4-2

DB Man Makers

DB Burpee Step-overs

DB C+J

—Rest 2:00—

2000m Bike Erg

—Rest 2:00—

30-20-10

Alt DB Snatches

Ring Rows

—Rest 2:00—

1000m Row

—Rest 2:00—–

210817 Burn WOD

Warmup: 12 EMOM

1 – machine :45

2 – 100 jump rope

3 – 8 dbl db curl and press

4 – 15 squats + 5 pass thrus

Conditioning: 25 EMOM

1 – 15/12 calorie row

2 – 10 dbl db power cleans

3 – 200m run

4 – 15 dbl db STOH

5 – 8 burpee box step-ups

210817 FF WOD

Warmup: 12:00

dynamic + AMRAP:

200m jog (400m AB)

3 inch worms

10 wall balls

5/5 db HCJ

10 box jump step-downs

1:00 machine

Conditioning: 35:00

1) 3 rounds: (strength focus speed/weights here)

15 db bench press (2 sets)

15 pullups (scale RR or jumping PU, rx+ 5 BMU)

20 air squat

20/15 pushups

400m run (800m AB)

2) 3 rounds: (moderate pace, bigger sets)

20 deadlifts 155/105#

20 wall balls 20/14# to 10/9′

20 AKS 53/35#

3) 3 rounds: (all out)

20/15 calorie AB or 17/12 calorie Echo

15 burpees

*pick which of the 3 workouts you start on, complete all 3 rounds of that workout before you move on to a different one

210816 Hybrid WOD

Warm-up: 12:00

5 BB Back Squats (build) + 10/10 Banded Lateral Steps (10 Squats after each 10 steps) + :20/:20 SL Wall-sit + :30 Machine build-up

Strength: 18:00

Find 5RM Back Squat

Amrap remainder:

10 Back Squats @80% of 5RM

20 Banded Glute Bridges

Amrap remainder:

400m Run

:30 Goblet Wall-sit

12 Backrack Reverse Lunges (ahap)

10 Box Jumps (for height)

*1 Heavy Sled length after each movement

210816 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 hang muscle cleans + 5 hang power cleans + 5 FS + 10 pass thrus + :30 machine

Weightlifting: 20:00

10:00 – power clean/squat clean technique

8 EMOM – 1 power clean + 1 squat clean

Conditioning: AMRAP (time remaining)

3 back squat 75-85%

sled push down/back (moderate)

100m sprint (build each round)

8/8 SL deadlift (standing on red pad)

15 BW glute bridges

8 partner leg curls

210816 Burn WOD

Warmup: 8:00

dynamic + 3:00 machine (increase every :30)

Conditioning: 30:00 cap

3 rounds:

15 db bench press

10 pullups

15/10 pushups

10 bb curls

2 rounds:

30 wall balls

20/16 c. Echo

15 box jump overs

1 round:

2000/1750m row

800m run

210813 Hybrid WOD

Warm-up: 9:00

Dynamic + Amrap: 5 BB Inverted Rows + 5 BB Strict Press + 5 BB Curls + 5 Diamond Push-ups

Strength: 25:00

30-20-10

DB Bench (build each round)

9-6-3

Rope Walks

*30 SL V-ups after each round

**Build to a heavy single BB bench in remaining time

Conditioning: 12:00 Amrap

1600m Relay (YouGoIGo 200m)

Ladder Amrap:

2-4-6…etc.

Deadlifts @225/155

Lateral Burpees over BB

*YouGoIGo exercises – I.e. P1 does 2 dl, P2 does 2 dl, P1 does 2 burpees, P2 does 2 burpees, and then move to 4s

210813 Burn WOD

Warmup: 8:00

dynamic + AMRAP bike remaining time

Conditioning: 30 AMRAP w/partner

21-15-9

db thrusters

KB sumo deadlift highpull

*200m run together after each set

15-12-9

AKS (heavier than normal)

wall balls

*20/15 cal Echo after each set

12-9-6

db burpee step-ups

devils press

*500m row after each set

210813 FF WOD

Warmup: 15 EMOM

1 – :45 AB or Echo

2 – 8 burpees *add 1 each round

3 – 15 squats *add 5 each round

4 – 10 hang CJ (empty BB)

5 – :30 wall sit

Conditioning: 30:00 w/partner

1) 15:00 AMRAP – 10/15/20…etc ladder

front squat 135/95#

lateral burpees over the bar

*400m run together after each round (sub 800m AB), split FS and burpees however

– 5:00 rest –

2) 10 AMRAP – Igo/Ugo rounds

6 DB HCJ (should be UB)

4 devils press

2 man makers (no pushup…row R + row L + thruster = 1 rep)

210812 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 1:00 machine + 10 alt step-ups + 6/6 db HCJ

Conditioning: 25:00

0-12:00 – AMRAP

10/7 calorie ECHO bike

10 db box step-overs 35/25#s

2 wall walks (sub 10 heavy db strict press)

12:00-15:00 rest

15:00-25:00 – 10 EMOM

E – 14 box jump overs 24/20″

O – 15 dbl kb deadlifts 35/26#s

210812 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Front Squat (build) + 10/10 SL Glute Bridges + 10/10 Banded Lateral Steps

Strength: 20:00

10 Sets Front Squat @90-110% of 4RM from last week

Odd sets: 2 reps Even sets: 1 rep

*:45 Rest between sets

Conditioning: Amrap remainder

5 BB Zombie FS (pause at bottom – perfect positions – heavier than last week)

6 Alt DB Snatches + 12 DB Step-overs + 6 Alt DB Snatches (heavy but ub w/o setting DB down)

:30/:30 Adductor Side Plank (add :10-:15 if easy)

1:00 Assault Bike (70/60 Rpm minimum)

210812 FF WOD

Warmup: 10:00

dynamic + OH warmup (pvc & bar)

Weightlifting: 20:00

10-12:00 – hang power/squat snatch (just above the knees)

8 EMOM – 1 hang power snatch + 1 hang squat snatch

*if you cannot OHS, perform 2 HPS

Conditioning: for time (18 cap)

1000m run (sub 2500m AB)

100 squats

800m run (sub 2000m AB)

80/65 pushups

210811 Burn WOD

Warmup: 9 EMOM

1 – :50 machine

2 – 15 RKS

3 – 12 squats + 5 burpees

Conditioning: 25 AMRAP

400m AR

40 db snatches 35/25#

1000m AB

15 db bench

30/22 calorie C2 bike

15 strict pullups

210811 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Strict Press + 10 PVC Passthroughs + 5 Inch Worms (arms only)

Strength: 20:00

3.2.1 BB Push Press (Rest :20 between reps)

Max Seated DB Strict Press after 1 Push Press (6-10 rep range)

:45 Side Elbow Plank (R+L)

:45 Dkb FR Hold

Conditioning: For time (6:00 Cap)

25 Wall Balls (20/14# to 10/9’)

50 SDB CJ (40/30, switch every 5 reps)

25 Wall Balls

Extra: Time Remaining

15 Banded Pullaparts

15 Banded Tri Extensions

10 Tempo BB Curls (X221)

210811 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 pass thrus + :20/:20 pvc front rack stretch + 5 bb strict press + :30 machine

Weightlifting: 20:00

8:00 – split jerk technique review

8 EMOM – 2 split jerks (from the rack)

*add every 1-2 sets, start light finish moderate

Conditioning: 6 EMOM x 2 w/3:00 rest between

1) E – 10 STOH 135/95#

O – 15 deadlifts (same weight)

2) E – 10 db power cleans 35+/25#

O – 12 dbl db FR reverese lunges (same weight)

210810 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 PVC Passthroughs + 10 Alt DB Snatches + 5 Burpees + 200m Run

Conditioning: 27:00

0:00-9:00:

E3MOM: 400m Run

9:00-18:00: Amrap

1-2-3…etc Devil’s Press

10 Air Squats

10 Push-ups

18:00-27:00:

E3MOM: 400m Run

Extra: EMOM for 8:00

:10-:15-:20-:25-:25-:20-:15-:10

Hollow Hold

10 Sit-ups

*Both movements in the minute

210810 Burn WOD

Warmup: 8:00

AMRAP: 1:00 machine + 15 squats + 5 burpees + 10 alt step-ups + 10 pass thrus

Conditioning: 25 EMOM

1 – 15/12 calorie C2 bike

2 – 25 air squats

3 – 15/12 calorie row

4 – 12 burpees

5 – 100 singles (scale up to 35 DU)

210810 FF WOD

Warmup: 8:00

dynamic + AMRAP: :30 machine + 12 alt db snatches + 10 squats + 5 burpees

Conditioning: 9 AMRAP x 4 w/2:00 rest between

1) 1000m C2 bike + 10 dbl db snatches 35/25#s + 12 renegade rows (no PU) + 10 thrusters

2) 18/12 calorie Echo + 20 wall balls + 15 pullups (sub jumping or RR, no bands)

3) 500m row + 15 burpees over the rower + 15 air squats

4) 20/15 calorie AB + 20 AKS + 30 DU (53/35#, 125 singles)

*5 people on each station, can sub 400m AR run or 18/12 calorie ski for the machine, start on different stations, FOLLOW THE ORDER!

210809 Hybrid WOD

Warm-up: 12:00

5 BB Back Squats (build) + 10 Air Squats + :30 Wall-sit + 10 Cal Machine

Strength: 18;00

Find 1RM Back Squat

*If you finish early complete doubles @75% with :45-1:00 recovery machine between

Amrap remainder:

10 Alt DB Step-ups (Front Rack)

10 Pull-ups (accumulated, minimum 3 sets)

50’ DB/KB Lunge (at sides)

200’ Farmer Carry (ahap)

210809 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 hi-hang muscle cleans + 5 hi-hang power cleans + 10 pass thrus + :30 machine

Weightlifting: 20:00

10:00 – hang power/squat clean technique

8 EMOM – 2 hang power cleans + 1 hang squat clean

Conditioning: AMRAP time remaining

5 back squat @ 75%

8/8 SL db deadlifts

:30 goblet wall sit

12 banded good mornings

1:00 recovery machine

210809 Burn WOD

Warmup: 8:00

dynamic + 3:00 machine

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

500/750/1000/1250m C2 bike

10 devils press 35/25#s

10 renegade rows

10 dbl db snatches

*max wall balls remaining time

210807 Burn WOD

Warmup: 12 EMOM (increasing pace)

1 – C2 bike :45

2 – 8 dbl kb CJ

3 – 8/9/10/11 burpees

Conditioning: for time (20 cap)

80/60 calorie C2 bike

40 medball situps 20/14#

40 dbl kb or db squats

200′ bear crawl

40 dbl kb or db squats

200′ bear crawl

Extra: 6 EMOM

8 burpee box get overs

*add 1 per minute

210806 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Bench Press + 15 Ring Rows + 20 Light Alt DB Curls

Bench Press: 3×5:00 Amrap

5-7-9 Bench Press @50-60-70%

5 Pull-ups

*1st Amrap = 5/5, 2nd Amrap = 7/5, 3rd Amrap = 9/5

*3:00 Rest b/t amraps

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

400m Run

40 DB Box Step-overs (50/35s)

40 Deadlifts @245/165

20 Synchro DB CJ (50/35s)

20 DB Burpee Box Step-overs

400m Run

210806 Burn WOD

Warmup: 8:00

3:00 machine + dynamic

Conditioning: 25 AMRAP w/partner

400m run together

40 db thrusters (split however)

1000m C2 bike

50 db bench press (split however)

500m row

25 synchro AKS

210806 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 pass thrus + 5 RR (move to strict PU) + 5/5 standing strict press

Strength: 16:00 AMRAP

half kneeling SA db press 8/8 (opposite knee up)

bb curl x 8

dbl db skull crushers x 10 (on bench)

1 legless RC or 1-2 rope climbs (sub 5 tough rope walks

3 wall walks (sub 30 pushup shoulder taps)

Conditioning: 20 AMRAP w/partner

1) 21-15-9

pullups (rx+ c2b, scale jumping PU or RR)

hang squat cleans 115/85# (rx+ 135/95#)

*one partner is always running a 200m, switch off when they return and pickup where they stop in the workout

2) 30-20-10

calorie AB or Echo bike (one partner must be holding a wall sit while other bikes, must stop biking if they come off wall)

15-10-5

synchro devils press 35/25#s (rx+ 35+/25#+)

3) 40-30-20

front squats (same weight as HSC above)

box jump overs 24/20″

210805 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 2×5 Front Squat (build) + 10/10 Bulgarian SS + 20 Cal Bike Erg (10 cal damp 5 – 10 cal damp 10)

Strength: 20:00

Build to a 4RM Front Squat (try to tie/be within 10# of 3RM)

8 Sets @80% of 4RM

Reps per set: 1/2/3/4/1/2/3/4

*:30 Rest between sets

Conditioning: Amrap remainder

5 BB Zombie FS (pause at bottom – perfect positions)

50’/50’ Banded Lateral Steps

15/15 Banded Medial Step

:30 Standing Bike Erg @10 + :30 Seated @5 (stay at 80/75+ rpm)

210805 Burn WOD

Warmup: 15 AMRAP

1000m C2 bike + 15 RKS + 250m row + 5 inch worms + 10/10 banded lat. steps

Conditioning: 20:00 running clock

0-5:00

40 burpees *max calorie AB/Echo remaining time

6-12:00

3 rounds – 20 wall balls + 10 db hang CJ

13-20:00

AMRAP – 20 squats + 16 alt db sntaches + 12 kb high pull

210805 FF WOD

Warmup: 10:00

dynamic + OH warmup (pvc pipe/bar)

Weightlifting: 20:00

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

8 EMOM – 1 hi-hang power + 1 hi-hang squat snatch (2 powers if you can’t perform an OHS to depth)

Conditioning: 8 EMOM x 2 w/3:00 rest between

1) E – 12 db thrusters 35/25#s (rx+ 35+/25+)

O – 12 TTB (scale to strict knee raises or MB situps)

2) E – 35 DU (scale 100 singles)

O – 15 squats + 10/7 pushups

210804 Hybrid WOD

Warm-up: 10:00

30 Cal AB or Echo + Amrap: 10 PVC Passthroughs + 5/5 DB Thrusters + 10 BB Strict Press

12:00 EMOM

O- 11/9/7/5/3/1 BB Push Press (build in weight)

E- :20 Max DB Stoh

*Should be able to move DBs full :20

Conditioning: 7:00 Amrap

50 Single Unders

5 DB Clusters

5 DB Stoh

*Goal is 5+ Rounds

Amrap remaining time:

5 BB Strict Press (stay moderate/unbroken)

10 DB Sit-ups (DBs OH)

10 Tempo Push-ups

210804 Burn WOD

Warmup: 8:00

2000m C2 bike or 1000m row + dynamic

Conditioning: for time (20 cap)

50-40-30-20-10

jump rope

calorie c2 bike or row

situps

Extra: 3 sets

10 ab-wheel rollouts

15 v-cups

20 db weighted situps (feet anchored)

210804 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 strict press + 5 push press + 10 pass thrus + pvc front rack stretch :30/:30

Weightlifting: 20:00

10-12:00 split jerk technique

8 EMOM: 2 split jerks (from the rack)

*start light/moderate, build if comfortable. Focus on perfect footwork and OH position, don’t add # if you aren’t in good positions.

Conditioning: 4 rounds for time (14:00 cap)

*you pick -18/12 cal AB or 15/9 cal echo or 400m run or 500/400m row

15 deadlifts 155/105# (rx+ 185/125#)

10 kipping HSPUs (sub 10 strict db press 1/4 bw each hand)

210803 Hybrid WOD

Warm-up: 10:00

400m Run + Amrap: 10 Alt DB Snatches + :30 Elbow Plank + 5 Burpees

Conditioning: 3 Rounds (36:00)

0:00-2:00:

12 DB Devil’s Press

2:00-6:00:

200m Run

24 SL V-ups

24 Alt DB Snatches

6:00-12:00:

400m Run

12 DB Burpees

12 DDB Snatches

*Max Sit-ups until 11:00

210803 FF WOD

Warmup: 12 AMRAP

200m jog + 10 strict press + 8 kb/db goblet squats + 5 burpees

Conditioning: 4 rounds at increasing pace (30:00 cap)

400m run

10 STOH 115/85# (rx+ 135/95#, 2-3 sets)

15 wall balls 20/14# to 10/9′

20 burpees

200m run

rest 3:00

*start at a moderate pace and increase speed each round, you’re last round should be your fastest

210803 Burn WOD

Warmup: 10:00

3:00 machine + dynamic + 2:00 machine (faster pace)

Conditioning: 28 EMOM

1 – 12 db box step-overs 35/25#s

2 – 15 db bench press (1-2 sets)

3 – 12 heavy kb goblet squats

4 – 5-8 strict pullups (scale with band in J-cups)

210803 Arc Fitness

Warmup: 12 EMOM

1 – :45 machine

2 – 10 db curl and press

3 – :30 wall sit

4 – :30 jump rope (scale plate jumps or step-ups)

Strength: 15:00

8 bench press

10 dbl db curls

8 pushups

8 ring rows

Conditioning: 12 AMRAP

10 calorie machine

200′ farmers walk

15 situps

200m jog

210802 Hybrid WOD

Warm-up: 12:00

5 BB Back Squats (build) + 10 Air Squats + 8 Alt Box Step-ups + 200m Run

Strength: 22:00

Accumulate 15 Back Squats @+10-20# last week

*Should be able to start with 3-4 reps on first set

Remainder of time:

30 Empty BB Glute Bridges

12 Goblet Cossack Squats

2 Paused Front Squats + 2 Front Squats (:02 pause – start @65-70%)

Conditioning: For time (10:00 Cap)

15/12 Cal AB or 13/10 Cal Echo

20 BJO (24/20”)

50 Wall Balls (20/14# to 10/9’)

20 BJO

15/12 Cal AB or 13/10 Cal Echo

*Sub 30 step-overs if not jumping

210802 Burn WOD

Warmup: 12 EMOM

1 – :45 machine

2 – 5/5 kb CJ

3 – 10 reverse lunges + 8 squats

4 – 100 singles

Conditioning: 3:00on/3:00 off x 5 sets (alt A & B)

A) 750m C2 bike + 10 db front squats + max burpees over the dbs

B) 200m run (treadmill) + 10 AKS 53/35# + max pushups

210802 FF WOD

*We are transitioning from our last 12 week strength block (front squat/deadlift) into a weightlifting block (clean/jerks/snatches) for the next 8-10 weeks. Your goal by the end of this WL block is to clean and jerk 90% of your FS max that we found last week. We will be starting with the foundational basics of the clean moving from mid-thigh down to the floor, power and squat cleans. For snatches we will teach the power snatch and squat snatch but individuals that are limited by mobility will only power snatch. We will still get some moderate to heavy touches on squats to maintain our recent 1rms. We will perform cleans on Mondays, jerks on Wednesday, and snatches on Thursdays.

Warmup: 10:00

dynamic + AMRAP: 5 hang muscle cleans + 3 HPC + 1 hang squat clean (stay light) + :30 machine

Weightlifting: 20:00

10:00: hi-hang clean technique

+

8 EMOM – 2 hi-hang power cleans + 1 hi-hang squat clean

Conditioning: AMRAP (time remaining)

3 front squats @ 60-70% (controlled down, fast up)

3 broad jumps (reset between)

8 partner leg curls

1 lap heavy sled

1:00 recovery machine (60% effort)

210730 Hybrid WOD

Warm-up: 10:00

5 Tempo DB Bench + 5 DB Bench + 10 Diamond Push-ups + 5 Burpees

Bench Press: 5 Sets

0:00-0:30: Max BB Bench Press @60%+
0:30-1:00: Rest

1:00-1:30: Max DB Bench

1:30-3:00: Rest

Deadlift: 8:00 EMOM

1- 4 Reps

2- 3 Reps

3- 2 Reps

4- 1 Reps

*Build each minute – 2nd round heavier than first

Conditioning: For time w/ Partner (11:00 Cap)

60/45 Cal C2

30 Synchro BB Thrusters (75/55)

60 Push-ups
20 Synchro BB Thrusters (95/65)

40 Push-ups

10 Synchro BB Thrusters (115/85)

20 Push-ups

210730 Burn WOD

Warmup: 8:00

dynamic + AMRAP: :30 machine + 8 pause glute bridges + 10 RKS

Conditioning: for time w/partner (23 cap)

50/40 calorie machine

100 situps

40/30 calorie machine

100 air squats

30/20 calorie machine

100/80 pushups

*max calorie machine remaining time

210730 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 bb dls (build) + 8 pause glute bridges + 10 RKS

Strength: 15:00

find a new 1rm deadlift

*if you finish early perform AMRAP

5 dls 70-75%

:30 elbow plank

1:00 machine

Conditioning: for time w/partner (20 cap)

50/40 calorie machine

100 rks 53/35#s

40/30 calorie machine

100 air squats

30/20 calorie machine

100/80 pushups

*max calorie machine remaining time

210729 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 10 Front Squat (build) + 20 Reverse Lunges on Plate + 15/15 Banded Lateral Steps

Strength: 18:00

Build to a 3RM Front Squat (try to tie/be within 10# of 2RM)

7×3 @80% of 3RM

*:30 Rest between sets

Conditioning: Amrap remainder

12 DB/KB FR Reverse Lunges (6” deficit)

Max BB Glute Bridges (@3RM FS or heavier – goal is 15+)

10/7 Cal AB + 200m Run + 5 BBJO (SPRINT)

1:00 Row (Hold sub 2:05/1:55/500m)

210729 Burn WOD

Warmup: 8 AMRAP

bike 12/8 calories + 10 step-ups + 10 pass thrus + 5 burpees

Conditioning: 22 AMRAP

400m run

15 AKS 35/25#

12 strict pullups

9 burpees to 6″ target

6 dbl db snatches 35/25#s

210729 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 alt step-ups + 10 bb good mornings + 1:00 machine

Strength: 18 AMRAP

12 alt. dbl kb step-ups

10 bb SL deadlifts (empty bar or small 5s/10s to keep bar off floor)

:30 db goblet wall sit

10 empty bb 1/2 jump squats

heavy sled push down/back

Conditioning: 3 rounds for time (16:00 cap)

400m run

15 cj 115/85#

15 ttb (sub 15 medball situps)

210728 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Push Press + 10 PVC Passthroughs + 5 Tempo Push-ups

12:00 EMOM

1- 8 BB Push Press

2- 6 BB Push Press

3- 4 BB Push Press

4- 2 BB Push Press

*Slight increase on weight each ROUND

Strength: 15:00 Amrap

:10 BB OH Hold (ahap)

10 Seated Alt DB Strict Press (both DBs OH)

12 BB Curls

16 Alt KB Pendlay Rows

Conditioning: E3MOM for 9:00

200m Run

10 Push-ups

10 DB Devil’s Press (35/25s)

10 DB Stoh

*Max working time of 2:30

210728 FF WOD

Warmup: 10:00

dynamic + AMRAP: 2 push press + 3 push jerks + 10 pass thrus + 15 band pull aparts

Strength: 17:00 AMRAP

1 push press + 2 push jerks (AHAP)

12 alt kb pendlay rows

8 dbl db push press

15 light db bent over rear delt flyes

Conditioning: 16 EMOM

1 – c2 bike 15/12 calories

2 – 6/6 db hang CJ 35/25#s (6 right then 6 left)

3 – 12 box jump overs

4 – 1 rope climb (sub 3 rope walks)

210728 Burn WOD

Warmup: 10:00 AMRAP

500m C2 bike + 6/6 db cj + 10 pass thrus + 12 alt db snatches

Conditioning: 24 EMOM

1 – 15/12 calorie C2

2 – 10-15 V-ups

3 – 10 dbl kb deadlifts (heavy)

4 – 3-4 rope walks

5 – 1:00 wall sit

6 – rest

210727 FF WOD

Warm-up: 12:00

3:00 Machine (build every :30) + Dynamic + Amrap: 5/5 DB Hang CJ + 50 Single Unders + 10 Am Kbs

Conditioning: 5:00 On 3:00 Off x 5

400m Run OR 1000m C2 or 300m Ski

10 DB Burpees

8 DB Hang Power Cleans

6 DB Stoh

Max DU or Singles in remaining time

*Increase pace each round

210727 Hybrid WOD

Warm-up: 10:00

2:00 Machine + Dynamic + Amrap: 20 Sit-ups + :30 Machine Build-up (build to sprint)

Conditioning: 1:00 On :30 Off x 5 Rds

1:00 Standing C2 (damper 10)

:30 V-ups + :30 Hollow Hold

1:00 Row (1200/900+ Cal/hr)

:30 DB Burpees + :30 DB Deadlifts

*:30 Rest b/t exercises

Extra: :20 On :20 Off x 8 Rounds

Deadhang (Alt pronated/supinated grip)

210726 Hybrid WOD

Warm-up: 12:00

5 BB Back Squats (build) + 10 Air Squats + 5 Box Jumps + 200m Run

Strength: 22:00

Accumulate 20 Back Squats @+10-20# last week

*Should be able to start with 4-6 reps on first set

Remainder of time:

16/16 Forward&Backward Banded Steps

10 Alt DB FR Step-ups

4 Paused Front Squats (:02 pause – start @60%)

Conditioning: 3 RFT (10:00 Cap)

200m Run

5 DB Squat Cleans (50/35s)

10 BJO (24/20”)

5 DB Hang Squat Cleans

210726 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 fs (build) + 10/10 banded lat steps + 5 jump squats + 3 box jumps

Strength: 30:00

find a 1rm front squat

*if you finish early complete AMRAP

5 front squats at 70%

15 banded bw glute bridges

12 alt db step-ups

Conditioning: AMRAP remaining time

1000m C2 bike

25 air squats

20/15 calorie AB or Echo

20 walking lunges

10 bb good mornings

210726 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 10 db bench press + 10 pass thrus + 5 pushups + 5 pause RR

Conditioning: 3 rounds (25 cap)

2500m C2 or 1250m row

16 alt dbl db bench press (start with both dbs locked out)

10 bb curls

20 pushups

15 strict pullups (band in J-cups)

*max meters C2 bike or row remaining time