Workout of the Day

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

Workout of the Day

210722 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Front Squat (build) + 10/10 Bulg Split Squats + 15/15 Banded Lateral Steps

Strength: 18:00

1 Max Set @85% +5 lbs of 1RM (tie or within 1 rep of last week)

8×2 @75-80% of 2RM

*:30 Rest between sets

Conditioning: Amrap remainder

50’ Ddb/Dkb FR Lunge (ahap ub)

15 BB Glute Bridges (@2RM FS or heavier – in 2-3 sets)

5 Burpees + 5 BJO + 5 BBJO (SPRINT)

1:00 AB or Echo (Hold 72/64+ Rpm)

210722 Burn WOD

Warmup: 12 EMOM

1 – 12 alt box step-ups

2 – 10 pvc pipe OHS

3 – 5 pushups + 7 AKS

Conditioning: 25 AMRAP

500/400m row

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

1000m C2 bike

10 bb curls + 10 bb strict press (empty bar)

300/250m ski

20 situps or 20 strict knee raises

210722 FF WOD

Warmup: 10:00

2:00 machine + dynamic + AMRAP: 8 air squats + 8 pvc good mornings + 8 reverse lunges

Strength: 18:00 AMRAP

db split squat x 8/8

standing BB good mornings x 10 (AHAP w/ good form)

box pistols x 8/8 (stand on edge of 20-24″ box, if you don’t have pistols stand on the floor and use a ring for support on the way up, try the lowering on your own, work on this skill today!)

dbl kb SL deadlifts 35-44s/18-35s

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

15/12 calorie AB or 12/9 calorie Echo

10 front squats 135/95# (1-2 sets, rx+ 155/115)

8 C2B pullups (scale pullups or jumping C2B pullups, rx+ 4 BMU)

6 devils press 35/25#s (rx+ 40/30#)

210721 Hybrid WOD

Warm-up: 10:00

2:00 Machine + Amrap: 10 Alt DB Strict Press (both OH) + 5 Jump Squats + 5 BB Push Press + 5 Burpees

Strength: 20:00

EMOM @0:00, 1:00, 2:00

:20 BB OH Hold (heavier than last week)

3:00-20:00

2 Strict Press @90%+

6 Strict Pull-ups

Max Push Press @ strict press weight

12 Ring Rows (difficult angle)

Conditioning: 15:00 Amrap

4500m Bike Erg or 2000m Row Buy-in

8 Push-ups

12 Wall Ball (20/14# to 10/9’)

16 KB Snatches (switch as needed)

210721 Burn WOD

Warmup: 10:00

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

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

1) E – 15/12 calorie AB

O – 6 devils press 35/25#s

2) 15/12 calorie row

O – 6-8 burpees over the rower

3) E – 150m run (treadmill)

O – 16 alt db snatch 35/25#s

210721 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 bb strict press + 3 push press + 10 pass thrus + 5 RR

Strength: 18 AMRAP

BB push press x 5 (build)

standing alternating DB hammer curl x 16

deficit pushups x 10/6 (start with 45/25# plates if possible, build from there, UB)

dbl KB alt Pendlay rows x 12

db lateral raise x 15

Conditioning: For Time (4:00 cap)

30 thrusters 95/65# (needs to be UB, scale # if needed)

500m row

*waterfall start every 3:00

Extra: 10 EMOM

10 squats + 10 AKS 53/35# + 5 burpees

210720 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB DL (build) + 10 RKbs + :30 AB or Echo Build-up

Conditioning: E5MOM for 30:00

A) 20/15 Cal AB or 18/12 Echo (75 Rpm max)

1 Deadlift @85%+

10 BFB

1 Deadlift @85%+

B) 15/10 Cal AB or 12/8 Echo

2 Rds DB DT

DT = 12 DL + 9 HPC + 6 Stoh

Extra: 6 EMOM

1) :15 V-ups + :15 Toe Touches + :15 Hollow Hold

2) :45 Elbow Plank

210720 Burn WOD

Warmup: 10:00

dynamic + 21-15-9: calorie AB + RKS + situps

Conditioning: 25 AMRAP

1000m C2 bike

15 db bench press (2-3 sets, heavier than normal)

5 strict pullups (tough)

15 db box step-overs 35/25#s

sled push down/back (moderate and fast)

210720 FF WOD

Warmup: 12:00

400 jog + dynamic + AMRAP: 200m run + 10 situps + 10 reverse lunges + 5 burpees

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

15/10 c. AB or 12/7 c. Echo

10 CJ 115/85# (rx+ 135/95)

400m run (sub 1000m C2 bike only if needed)

10 TTB (sub situps or knee raises)

15 alt db snatches 35/25#s (rx+ 50/35)

*the goal is to start round 1 at a moderate pace and increase pace each round and get further through the AMRAP every round, your last round should be your best round, start slower than you think

210719 Hybrid WOD

Warm-up: 14:00

Dynamic + Amrap: 5 BB Back Squats (build) + 10 Air Squats + :30 Wall-sit + 200m Run

Strength: 24:00

Accumulate 25 Back Squats @10-20# LESS than last week

*Should be able to start with 5-7 reps on first set

Remainder of time:

16/16 Forward&Backward Banded Steps

15/15 SL Glute Bridges

3 Front Squats (:10 Hold @parallel each rep)

Conditioning: For time (7:00 Cap)

9-15-21

DB Thrusters

*400m Run between rds

210719 Burn WOD

Warmup: 7:00

400m jog + dynamic

Conditioning: 18 AMRAP

400m run

15 wall balls

20 situps

25/20 calorie C2 bike

Extra: every 3:00 x 3 rounds

400m run (turn around at 1:00 if you’re not to the sign, coach will signal you)

210719 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 FS (build) + 10 reverse lunges + 50 singles + 5 goblet squats

Strength: 15:00 (deload week)

Front squat: 5×5 @ 70% 1rm

*if you don’t have a 1rm or haven’t been following the program, complete 5×5 at a challenging but doable weight, increase each set if possible

Conditioning: AMRAP time remaining

400m run

5 back squats @ 60% 1rm

15/10 calorie AB

15 V-ups/10 ab wheel rollouts (alt rounds)

3 box jumps (build in height)

moderate sled push down/back (keep it moderate and fast)

210716 Hybrid WOD

Warm-up: 12:00

10 BB Bench Press + 10 PVC Passthroughs + 10 RKbs + 5 Burpees

Strength: 18:00

4 x 1.5 Bench Press @80%+ of 1RM

20 SL V-ups

10 Push-up + Renegade Row

30 In&Outs

Conditioning: 15:00 Amrap w/ Partner

30 Cal AB or 24 Cal Echo

20 DB Stoh (60/40s)

10 Deadlifts @315/205

*Deadlifts should be heavy enough to only complete singles or doubles back and forth

*Stoh should be heavy enough for a max of 5 reps back and forth

210716 Burn WOD

Warmup: 10:00

dynamic + 5 EMOM: 15 squats + 10 rks

Conditioning: 5 rounds for time (17:00 cap)

10 burpee box get overs 24/20″

3 rope walks

10/8 calorie Echo bike

3 wall walks (sub :30 hs hold)

Extra: 5 EMOM

5 v-ups + 15 situps

210716 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 bb DLs (build) + :30 plank + 10 heavy rks + :30 machine

Strength: 15:00

deadlift – 5 @ 75%, 3 @ 85%, 1+ @ 95% (add 20# to your 1rm, then x .9, then apply today’s percentages)

*if you don’t have a 1rm or haven’t been following the program spend 15:00 building up on heavy sets of 3 deadlifts

Conditioning: for time w/ partner (21:00 cap)

1000m run (Muza driveway) into…

3 rounds: 15 thrusters + 15 TTB 95/65# (sub knee raises)

800m run (car wash) into…

2 rounds: 50 synchro air squats + 20 synchro db hcj 35/25#s (10r/10l)

400m run

1 rounds: 12 synchro alt SDB devils press + 30 AKS (53/35#)

210715 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Front Squat (build) + 10 Reverse Lunges on Plate + 15/15 Banded Lateral Steps

Strength: 15:00

Build to a 2RM Front Squat

1xMax @85% 1RM Front Squat (goal is 4+ reps)

*Rest minimum 3:00 after 2RM before Max set

Conditioning: Amrap remainder

10 BB FR Reverse Lunges on Plate

200m Run

10 BB Glute Bridges (@2RM FS or heavier)

200m Run

8 DB Burpee Clusters (ahap to stay ub)

200m Run

*Fast/heavy on movement – slow and steady on runs – stay moving throughout

210715 Burn WOD

Warmup: 5 rounds for quality (20 cap)

1000m C2 bike

15 rks

10/10 banded lateral steps

15 banded good mornings

Conditioning: 15 AMRAP

500m C2 bike

10 burpees to 6″

250m row

8 devils press

200m run

4 man makers

210715 FF WOD

Warmup: 12 EMOM

1 – machine :45

2 – 10 squats + 10 reverse lunges

3 – 75-100 singles

4 – 14 alt db snatches

Strength: 18 AMRAP (4-5 sets)

12 heavy bb alt reverse lunges

10 partner leg curls

12 alt goblet cossack squats

10 seated bb good mornings (light)

Conditioning: 16 EMOM

1 – 12-15 wall balls (rx+ 20) 20/14# to 10/9′

2 – 16 alt db snatches 35/25# (rx+ 40-50/30-35)

3 – 12 box jump overs (scale to step-overs)

4 – 16/12 calorie C2 bike

*max working time of 45-50 seconds per movement

210714 Hybrid WOD

Warm-up: 10:00

5 BB Strict Press + 5 BB Push Press + 10 Ring Rows + 10/7 Cal Machine

Strength: 20:00

0:00-16:00:

3 Strict Press @85%

20 Alt DB Hammer Curls

6 Push Press @ SP weight

10/10 DB Bent-over Rows

3 Min Emom on 17, 18, 19

:20 OH BB Hold (@same weight or heavier than last week’s :30)

Conditioning: 16 EMOM

1- :30 AB SPRINT

2- :30 Pull-ups (minimum 8 Pull-ups)

3- :30 Push-ups

4- Rest

*High effort throughout – AB Sprint should be all out until you burn out – no pacing

210714 Burn WOD

Warmup: 10:00

dynamic (5:00 cap) + 5 EMOM: :45 machine, build pace each round

Conditioning: 30 EMOM

1 – 15 db bench press (UB or 2 sets max)

2 – 10 box jump overs 24/20″ (scale to 12 step-overs if needed)

3 – 8 dbl db hang CJ

4 – 12-15 wall balls

5 – 1:00 wall sit

6 – rest

210714 FF WOD

Warmup: 10:00

dynamic + AMRAP: 8/8 SA db bench + 10 pass thrus + 5 pause RR + 15 band pullaparts

Strength: 20 AMRAP

10 alt db bench (start with both dbs locked out) + 5 db bench

8 strict chin-ups (accumulate in 2-3 sets, banded in J-cups to scale)

10 bb floor press (keep 2-3 racks open for pullups)

8 dbl db curls

10/10/10 db lateral raise drop set (start with light dbs 10s/15s for the first 10, then lighter weight for the next 10, then lighter yet for the last 10, use 5# plates and 2.5# plates for last sets if needed)

15 band pullaparts

Conditioning: for time (6:00 cap)

30/20 calorie AB

20 bar facing burpees

30/20 calorie row

*1:30 cap on AB, waterfall start new group every 3:00, goal is to finish each movement in 1:30 or less, MAX EFFORT SPRINT from start to finish

Extra: 5 EMOM

12 burpees to 10# plate, add 1 rep every minute, :50 max working time on first 4 rounds

210713 Hybrid WOD

Warm-up: 20:00

1:30 Machine Build-up or 400m Run

200’ Dkb FR Carry

10 Strict Pull-ups (Maximum 4 Sets)

1:30 Machine Build-up or 400m Run

2 Sled Push Laps (light and fast)

10 Strict Chin-ups

Conditioning: E5MOM for 25:00

18/14 Cal Bike Erg or Row (Min 2 Rds each)

6 Burpees Box Get-Overs (24/20”)

18 SKB Snatches (switch hands as needed)

6 BBGO (24/20”)

*Max working time of 4:00

210713 Burn WOD

Warmup: 12 EMOM

1 – AB :45 (increase pace each round, start slow)

2 – 14 reverse lunges + 5 AKS

3 – 75 singles

4 – 12 step-ups, move to 6 box jumps later rounds

Conditioning: every 1:00 on/:30 rest x 5 rounds

1 – c2 bike 18/15 calories

2 – 12 dbl db snatches 35/25#s (UB or 2 sets)

3 – 10 burpee step-ups 24/20″ (not overs)

4 – 75 singles + 20 air squats

*1:00 to complete the work, :30 of rest. If you finish the work under 1:00 you get more rest

210713 FF WOD

Warmup: 10 AMRAP

200m run + 8 empty bb thrusters + 8 bb high pulls + 8 pushups + 8 AKS

Conditioning: every 5:00 x 8 sets

400m run (scale distance if not completed under 2:15, sub 800m C2 only if needed)

Rds 1/3/5/7 – 2 rounds of Cindy (5 pullups + 10 pushups + 15 squats)

Rds 2/4/6/8 – 1 round of DT (12 DL + 9 HPC + 6 STOH) 115/85# rx+ 155/105#

*cap of 4:00 to work, share a bar with a partner if possible, one person start on Cindy after the first 400, the other start on DT, alternate rounds

**same times per round, pace the run accordingly and scale weight to complete DT or reps to complete Cindy in 4:00

210712 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 BB Back Squats (build) + 10 Reverse Lunges + 200m Run

Strength: 20:00

Accumulate 15 Back Squats @ weight where you can complete 2-4 reps per set

*Goal is to start with heavy weight for a set of 4 and continue with 2-3 reps per set until completion

Remainder of time:

20/20 Banded Lateral Steps

:20 Side Plank (R) + :30 Elbow Plank + :20 Side Plank (L)

:45 Dkb Hold

Conditioning: 3 RFT (13:00 Cap)

400m Run

Rd 1- 5 DB Man Makers

Rd 2- 15 DB Devil’s Press

Rd 3- 25 DB Thrusters

*35/25# – use same DBs throughout

210712 Burn WOD

Warmup: 10:00

2:00 machine + dynamic + 3:00 machine

Conditioning: 25 AMRAP

C2 bike 1000m (500 seated damper 5, 500 standing damper 10)

16 goblet cossack squats

heavy sled push down/back

200m run

12 dbl kb reverse lunges

210712 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 bb FS (build) + 10/10 banded lateral steps + 5 1 1/4 squats + :30 machine

Strength: 15:00

front squat – 5 @ 75%, 3 @ 85%, 1+ @ 95%

*add 20# to your 1rm then x .9 then apply today’s percentages, tie or beat your reps from 4 weeks ago

**if you don’t have a 1rm or haven’t been following the squat program perform sets of 3 reps at ascending weight

Strength Accessory/Conditioning: AMRAP time remaining

heavy sled push down/back

12 alt db russian step-ups

6 empty bb jump squats

12/12 banded front/back steps

100m sprint

210710 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 12/9 calorie machine + 5/5 HCJ + 5 pause RR + 5 burpees

Conditioning: 25 EMOM

1 – 12/9 calorie AB

2 – 8 db power CJ

3 – 12 dbl KB FS

4 – sled push down/back

5 – rest

210709 Hybrid WOD

Warm-up: 8:00

10 DB Bench Press + 8/8 DB Push Press + 10 PVC Passthroughs + 15 Banded Tricep Extensions

Strength: 15:00

5 x 1.5 Bench Press @75%+ of 1RM

30 Heel Touches (per side)

10 Plyo Push-ups

10 Seated DB Strict Press

Conditioning: 24:00 Amrap w/ Partner

1000m Row

40 SDB Clean + Jerk (Heavy)

20 Wall Walks

400m Run

40 SDB Box Step-overs (DB must stay above chest)

40 Goblet Squats

*Use same heavy SDB throughout

210709 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 200m jog + 15 squats + 10 db HPC + 5 burpees

Conditioning: 22:00 AMRAP w/ partner

400m run

30 DB front squats 35/25#s

400m run

30 hang power cleans

400m run

30 kb deadlifts 53/44#s

*complete the runs together, one person working at a time on the dbs/Kbs. Same weight for front squats and HPC, heavier KBs for the deadlifts.

210709 FF WOD

Warmup: 10:00

dynamic + AMRAP: 12/9 calorie row + 5 DLs (build) + 10 pass thrus + :10/:10 star plank

Strength: 15:00

deadlift – 3@70%, 3@80%, 3+@90% (1rm + 20#, x.9 then today’s percents)

Conditioning: 22:00 AMRAP w/ partner

400m run

30 front squats 95/65#

400m run

30 hang power cleans 115/85#

400m run

30 deadlifts 165/115#

*complete the runs together, one person working at a time on the BB. Add weight each movement (10-20#s), should be able to do easy sets of 5 back and forth on all movements, if you finish strip weight off to your FS and start over

210708 FBB WOD

Warm-up: 8 Min AMRAP: 1 minute machine, 10 wall squats, 10 KB swings, 10 sit-ups

  1. Deadstop D.L.
    1. Top set of 3
    2. Then, 2 sets of 10-12 at 60% 
  2. 3 Rounds
    1. 8-10 Kang Squat 
    2. 100’ S.A. Farmer Carry
  3. 8 Min EMOM
    1. :40 C2 Damper on 10
    2. :40 Wall-sit (Weighted if possible)
  4. 3 Rounds
    1. One Round 8-10 Weighted Knee Raises
    2. 2 Rounds 10-12 without weight
      1. Superset last set with 20-30 Reverse Crunches

210708 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Front Squat (build) + 10/10 Bulg SS + 15/15 Banded Lateral Steps

Strength: 22:00

5×2.1.1 Front Squat @87.5-90% of 1RM Front Squat

1xMax @75% +5 lbs of 1RM Front Squat (goal is 6+ reps)

*Rest :20 between cluster Reps – 3:00 between sets

Conditioning: Amrap remainder

100m Sprint

15/15 BB Bulg SS (2020 Tempo)

12 BB Glute Bridges (ahap, heavier than last week)

400’ Farmer Carry

5 DB Man Makers + 5 DB Thrusters

*Perform each movement as fast/heavy as possible – rest as needed between to maintain intensity

210708 Burn WOD

Warmup: 12 AMRAP

3:00 machine + dynamic + AMRAP:

10 reverse lunges (off 45# plate)

10/10 banded lateral steps R/L

10 pause bodyweight glute bridges

5 1 1/4 squats (work your depth and controlled bounce)

Conditioning: 20 AMRAP

10 BB glute bridges w/:02 pause at top

500m C2

15/15 banded lateral steps

200m run

8/8 F/B db/kb goblet lunges

200m ski

210708 FF WOD

Warmup: 12 AMRAP

3:00 machine + dynamic + AMRAP:

10 reverse lunges (off 45# plate)

10/10 banded lateral steps R/L

10 pause bodyweight glute bridges

5 1 1/4 squats (work your depth and controlled bounce)

Strength: 20 AMRAP

bb glute bridge x 10 w/:02 pause at the top of each rep

goblet F/B lunge x 8/8 (R leg does forward lunge + reverse lunge = 1 rep, perform 8 in a row on one side then 8 on the other, hold kb/db in goblet)

face down banded hamstring curl x 15 (purple or red band)

1:00 recovery machine

Conditioning: 15 AMRAP (controlled pace)

2 rope climbs (sub 5 tough rope walks)

15/12 calorie AB or 12/9 calorie Echo

8 strict pullups (scale with band in J-cups, NO KIPPING)

1000m C2 bike or 400m run on AR (2:00 cap on work)

10-15 TTB OR 15 V-Ups OR :20 accumulated L-Sit on paralletes

*complete in any order, try to alternate machines with other movements so you don’t do 2 machines in a row or 2 movements like rope climbs and pullups together

210707 Hybrid WOD

Warm-up: 10:00

5 BB Strict Press + 5 BB Push Press + 10 Ring Rows + 10/7 Cal Machine

Strength: 20:00

0:00-15:00:

A) Build to a Max Strict Press

Remainder of time:

3 Push Press @100%+ of Max SP

10 DDB OH Sit-ups + 10 Sit-ups + :30 Hollow Hold

20 Banded Pullaparts

17:00-17:30 and 19:30-20:00

:30 OH BB Hold (heavier than last week)

Conditioning: For time (5:00 Cap)

15/10 Cal AB or 12/8 Cal Echo

25 Deadlifts @205/145

25 Wall Balls (20/14# to 10/9’)

15/10 Cal AB or 12/8 Cal Echo

Extra: 5:00 EMOM

:30 Deadhang

210707 Burn WOD

Warmup: 12 EMOM

1 – :45 machine (build pace each round)

2 – 16 alt db snatches

3 – 16 alt step-ups

4 – :40 elbow plank

Conditioning: 5 rounds for time (25 cap)

20/15 calorie AB or 16/11 calorie Echo

15 bb push press

15 wall balls

15 plate GTOH

210707 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 bb push press + 3 push jerks + 10 pass thrus + :30 machine

Strength: 15 AMRAP

3 bb push press + 2 push jerks (build)

1:30 rest between sets

Conditioning: 2 rounds for time (12 cap)

30 bb thrusters 75/55# (rx+ 95/65#)

50 DU (125 singles, sub 10/6 calorie ski)

15 bb power snatches (same weight as thruster)

rest 3:00 between

Extra: every 2:00 x 5 sets

10/7 pushups + 16 alt db snatches + 25 air squats

210706 ARC WOD

Warmup: 12 AMRAP

C2 bike 1:00

15 step-ups

15 pass thrus

10 ring rows

10 pass thrus

Strength: 18 AMRAP

8 bb bench press

12 band pullaparts

8 dbl db push press

12 bb curls

1:00 C2 bike

Conditioning: 15 AMRAP

200′ db farmers walk

500m C2 bike

20 air squats

250m row

10 pushups (sub bar in rack pushups, sternum height)

16 alt db snatches

Extra: 5 EMOM

10-15 situps

210706 Hybrid WOD

Warm-up: 12:00

400m Run (easy pace)

Amrap: 6 Alt DB Devil’s Press + 12 Alt DB Snatches + 10 PVC Passthroughs + :30 machine

@10:00: 400m Run (fast pace)

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

A) 200m Run + 6 DB Devil’s Press + Max Alt DB Snatches

B) 20/15 Cal Bike Erg + 20 Split Squat Jumps + Max Air Squats

C) 20/15 Cal Row + Max Burpees over Rower

*Alt A/B/C for 9 total rounds (3 each) – effort should be borderline sprint pace (85-90%)

210706 Burn WOD

Warmup: 10:00

3:00 machine + dynamic + AMRAP: 5 RR + 5 pushups + 10 squats

Conditioning: 16 AMRAP

400m run (300 on treadmill if it’s raining)

100 singles

800m C2 bike

20 wall balls

400m row

20 alt SL V-ups

Extra: every 2:00 x 5 sets

5 pushups + 10 AKS + 20 squats

210706 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 pass thrus + :30 wall sit + 5/5 SA KB swings + :30 machine

Conditioning: 3:00 on/1:30 off x 8 sets (alternate A and B)

A) 2 rounds: 10 deadlifts 155/105# + 10 BFB (rx+ 185/125#)

*max AKS remaining time

B) 2 rounds: 10 pullups + 25 air squats (rx+ c2b or 3-5 BMU, scale banded strict or RR, no jumping this week)

*max pushups remaining time

210705 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Back Squats (build) + 10 Reverse Lunges + :45 Wall-sit

Strength: 20:00

Accumulate 20 Reps @85% +10 lbs of 1RM Paused Back Squat

*Goal is to add only 1 set – I.e. if last week took you 4 sets try to complete this week in 5 or less

Remainder of time:

16/16 Banded Forward and Backward Walk

10 V-ups w/ no heel touch + 20 In&Outs + 10 V-ups

Conditioning: 2 RFT (15:00 Cap)

30/24 Cal AB or 24/19 Cal Echo

15 DB Stoh

15 DB Step-overs (24/20”)

15 DB Front Squats

-Rest 3:00 between rds

210705 FF WOD

Warmup: 10:00

dynamic + AMRAP: :30 machine + 5 FS (build) + 5 box jumps + 10 reverse lunges

Strength: 15:00

front squat – 3 @ 70%, 3 @ 80%, 3+ @ 90% (add 20# to your 1rm x .9 then apply today’s percentages, tie or beat reps from 4 weeks ago)

Conditioning: AMRAP for Quality

heavy sled push down/back

dbl kb front fack carry x 200′

back squat x 8 @ 60% 1rm (moderate #, move fast)

db step-ups x 8/8 (perform all reps on one leg then switch)

10/8 calorie bike sprint or 200m sprint on treadmill or outside

210705 Burn WOD

Warmup: 8:00

3:00 machine + dynamic

Conditioning: 30 EMOM

1 – C2 bike x 15/12 calories

2 – alt db bench x 16

3 – kb goblet alt step-up x 12

4 – bb strict press x 12

5 – knee raise x 15 (sub situps)

6 – rest

210702 FF WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB DL (build) + 10 PVC Passthroughs + 5 PVC Tempo OHS

Strength: 15:00

Deadlift Program:

5 @65% — 5 @75% — 5+ @85%

*%s off of (1RM + 20#) x 0.9

**Tie/beat reps from 4 weeks prior

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

—15 Synchro Burpees—

5 Rds: YouGoIGo Exercises

6 Power Snatches @75/55 (rx+ 95/65)

6 OHS @75/55

—15 Synchro Burpees—

5 Rds: YouGoIGo Exercises

6 Hang Power Cleans

6 Thrusters

—15 Synchro Burpees—

Immediately after Conditioning:

Build to 1RM Bear Complex w/ remainder of class time

210702 Hybrid WOD

Warm-up: 8:00

10 DB Bench Press + 8 Alt DB CJ + 6 Alt Devil’s Press

Strength: 10:00

Build to a 1RM Bench Press

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

—20 BBJO (24/20”)—

5 Rds: YouGoIGo Exercises

5 Deadlifts @275/185

5 DB CJ

—20 BBJO—

5 Rds: YouGoIGo Exercises

10 Wall Ball (20/14# to 10/9’)

10 DB Bench Press

—20 BBJO—

Extra:

Build to a 1RM Bench Press

*Goal is 90% + of before

210701 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Front Squat (build) + 15/15 Banded Lateral Steps + :20/:20 SL Wall-sit (sub 1:00 Wall-sit)

Strength: 18:00

4×2.2.1 Front Squat @85% of 1RM Front Squat

1xMax @75% of 1RM Front Squat (goal is 6+ reps)

*Rest :20 between cluster Reps – 2:00 between set

Conditioning: Amrap remainder

2 Sled Push Laps

15 BB Glute Bridges (ahap)

12 UB DB Thrusters (ahap)

:45 Dkb FR Hold

*Perform each movement as fast/heavy as possible – rest as needed between to maintain intensity

210701 FBB WOD

Warm-up: 8 Minute AMRAP: 250m Row, 10 Walking Lunges, 10 BW Glute Bridge, 10 Bird Dog

  1. Back Squat
    1. Work to 3RM
    2. 3×2 at 93%
  2. 3 Rounds
    1. 10-15 Single leg glute bridge
    2. 10-15 Bb Good Morning
    3. 16-20 DB Walking Lunges
  3. 2 Rounds
    1. 10-15 Sissy Squat
    2. 10-15 Heel Elevated Tempo Air Squat
  4. 3 Rounds
    1. One Round 8-10 Weighted Knee Raises
    2. 2 Rounds without weight
      1. Superset last set with 20-30 Reverse Crunches

210701 Burn WOD

Conditioning: every 3:00 x 5 sets

10 db deadlifts

R arm OH lunge 25′ (L arm in FR)

8 db front squats

L arm OH lunge 25′ (R arm in FR)

6 hang squat cleans

*2:15 cap on work, use a set of DBs that allows you to go UB until the L arm OH lunge. Men 35s-50s, women 20-35#s, KBs allowed as substitute, if you can’t make the cap, cut reps to 8/6/4, scale to dbl FR lunges if needed, no DBs at sides

Extra: 10 EMOM

12/8 AB calorie sprints

*cap of :40

210701 FF WOD

Warmup: 8:00 AMRAP

:30 machine + 10 kb sumo DL + 10 squats + 5/5 db push press + 10 pass thrus

Strength: every 3:00 x 5 rounds

10 db deadlifts

R arm OH lunge 25′ (L arm in FR)

8 db front squats

L arm OH lunge 25′ (R arm in FR)

6 hang squat cleans

*2:15 cap on work, use a set of DBs that allows you to go UB until the L arm OH lunge. Men 35s-50s, women 20-35#s, KBs allowed as substitute, if you can’t make the cap, cut reps to 8/6/4, scale to dbl FR lunges if needed, no DBs at sides

Conditioning: 20 EMOM

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

2 – 15 db STOH 35/25#s (rx+ 50/35#s)

3 – Echo bike 12/9 calories (rx+ 15/12)

4 – 15 pullups (sub jumping or RR, Rx+ 3-5 BMU)

5 – rest

210630 Hybrid WOD

Warm-up: 10:00

5 BB Strict Press + 5 BB Push Press + :45 Deadhang + 10 PVC Passthroughs

Strength: 20:00

0:00-15:00:

3 BB Strict Press + 3 BB Push Press (ahap, goal is 90%+ of last week’s 2+4)

8 Up-down Plank + 10 Alt Rotating Elbow Plank + 8 Up-down Plank

:45 Chinese Plank

17:00-17:30 and 19:30-20:00

:30 OH BB Hold (heavier than last week)

Conditioning: For time (12:00 Cap)

400m Run

40/35 Cal C2 Bike (seated)

200m Run

40 DB Bench Press (40/30s)

200m Run

40/35 Cal Bike Erg (standing)

400m Run

210630 Burn WOD

Warmup: 8:00

2:00 machine + dynamic + 2:00 machine

Conditioning: 20 AMRAP

400m run (outside if doors open or treadmill if closed)

20 alt db snatches

1000m C2 bike

5 rope walks

20/15 calorie AB

15 db bench press

*mix up the order of the movements as desired but try to pair cardio machines with strength movements, complete all of the movements in a round before repeating one of them

Extra: CORE EMOM x 8

Coach’s choice 🙂

210630 FF WOD

Warmup: 10:00 AMRAP

dynamic + 2:00 machine + 3 rounds: 10 db bench + 10 pass thrus + 10 RR

Strength: 18 AMRAP

10 alt db bench + 5 db bench (keep one locked out when doing the 10 alt reps, go straight into 5 regular reps with both dbs)

12/12 banded paloff press (standing, red bands)

8 plyo pushups (45# plates, explode up and jump hands onto plates, reset after each rep)

21s bb curl (7 bottom half + 7 top half + 7 full)

Conditioning: for time(5:00 cap)

30/21 calorie AB or 24/15 calorie echo bike

20 burpees

10 db devils press 35/25#s (rx+ 50/35, MUST BE UB)

*cap of 1:30 on bike…cap at 3:00 to finish burpees, move on if you’re not done by these time caps, this is meant to be an all out sprint from start to finish. Start a new group every 3:00 as needed

Extra: CORE EMOM x 8

coach’s choice 🙂

210629 FBB

Warm-up 8 minute AMRAP:

:30 AAB (arms only)

10 PVC Pass thru

5 Burpees

10 AKBS

  1. Bench Press
    1. Work to 3RM
    2. Then 3×2 at 93%
  2. 3 Rounds
    1. 12-15 Bent Over Row
    2. 10-15 Seated DB Lateral Raise
    3. DB Squeeze Press
      1. 6-8 heavy
      2. 10-15 moderate
      3. 15-20 light
  3. 3 Rounds
    1. 10-15 DB Fly
      1. Superset last set with 25-30 Reverse Fly
    2. 10-12  BB Curl
  4. For Quality 30-20-10
    1. Plate Push
    2. Ring Rows (pick a difficulty where you can do 8-10reps maximum)

210629 Hybrid WOD

Warm-up: 8:00

2:00 Machine

Amrap: 5 Burpee Box Jumps + 10 RKbs + 15 BW Glute Bridges + :30 Elbow Plank

2:00 Machine

Conditioning: E10MOM for 40:00

A) 21-15-9

AB Cal (18-12-6 Echo)

Deadlifts @225/155

B) 21-15-9

Row Cals

Box Jump atw Overs (20/16”)

*Max working time of 8:00 – Alt A/B

210629 Burn WOD

Warmup: 12 EMOM

1 – 12/10 calorie C2 bike

2 – 75 singles

3 – 12 alt box step-ups

4 – 12 wall balls

Conditioning: 25 EMOM

1 – 15/12 calorie C2 bike

2 – 100 singles

3 – 12 db box step-ups 35/25#s

4 – 3 wall walks or :30 HS hold or :30 BB OH hold 75/55#

5 – 12-15 wall balls

210629 FF WOD

Warmup: 8:00 AMRAP

machine 10/7 calories + 50 singles (6 cal ski) + 10 pvc OHS + 5 burpees

Conditioning: every 6:00 x 3 rounds – rest 5:00 – every 6:00 x 3 rounds (6 sets total)

2:00 machine

into

15 wall balls (rx+ 20)

10 TTB (rx+ 15, sub 15 knee raises)

15 box jump overs 24/20″

10 db power cleans 35/25#s (rx+ 40+/30+)

*5:00 cap on work

Notes: every round starts with 2:00 on a machine with the goal of increasing your meters/cals slightly every set. Mix the order of the other movements after the machine every round and increase your pace on those movements. Try to pace it so that round 1 you finish exactly at 5:00, take :05-:10 off your time each round throughout the 6 total rounds with a goal of finishing the last round at 4:00 or faster. Start your first set around 60-70% of your max effort. DO NOT GET SLOWER as you progress through the workout.

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