210120 Hybrid WOD
Warm-up: 15:00
3:00 Machine (inc. pace) + Dynamic + Amrap: 12 Alt DB Snatches + 10 Air Squats + 8 DB Box Step-ups + :30 Machine
Conditioning: E8MOM for 32:00
400m Run or 1000m C2 (Alt machines)
36 SKB Snatches (switch as needed)
32 SL V-ups
8 DB Burpee Box Step-overs (24/20”)
*Max working time of 7:00
210120 Burn WOD
Warmup: 8:00
dynamic + AMRAP: :30 machine + 50 singles + 10 AKS
Conditioning: 7 AMRAP x 4
2000m bike/1000m row (alt rounds)
20 situps
15 pushups
10 heavy kb deadlifts
max air squat in remaining time
*no rest between AMRAPs
210120 FF WOD
Warmup: 10:00
dynamic + AMRAP: 5 deadlifts + :30 plank + 10 glute bridges + :30 machine
Strength: 20:00 AMRAP
deadlift x 5 (build each set to a tough set of 5 by the end)
SL glute bridge on bench x 10/10 with pause at top
dbl KB front rack walk x 100′
d-ball clean over shoulder x 6 (alt r/l)
Conditioning: for quality
21-15-9
deadlifts 185/125#
front squat 135/95#
15-10-5 strict pullups (scale banded strict in rack
100 SU or 35 DU after each set
*front squats are from the floor
*scale weight to complete 21s in 2-3 sets
210119 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 10 DB Curl&Press + 10 Ring Rows + 10 Burpees
Strength: 20:00
300’ Farmer Carry
5 Pullups + :30 Deadhang + 5 Chin-ups
15 DB Lateral Raise
10 DB Strict Press (seated on floor)
Conditioning: For time (14:00 CAP)
30-20-10
Deadlifts @175/125
*100 Single Unders before each set of DL
—Rest 4:00—
50 BFB
200119 Burn WOD
Warmup: 10:00
dynamic + AMRAP: 5 light db hcj + 5 burpees + 5 wall balls + :30 machine
Conditioning: 30 EMOM
1 – 15/12 calorie C2 bike or row
2 – 12 alt. sDB step-ups 24/20″
3 – 150m run
4 – 75-100 singles
5 – 16 alt sDB snatches 35/25#s
6 – rest
200119 FF WOD
Warmup: 10:00
dynamic + AMRAP: 5 light bb hcj + 5 burpees + 5 wall balls + :30 machine
Conditioning: E2MOM x 5, x (3) WODs w/3:00 rest between
1 – E2MOM x 5
20 wall balls + 10 burpees
2 – E2MOM x 5
15 thrusters 75-95/55-65# (pick a weight you can do in 1-2 sets)
3 – E2MOM x 5
15/12 calorie AB + 15 AKS 53/35#s
*on each of the 3 workouts, scale weight/reps to complete all work in sub 1:30
210118 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 3/5 FS/BS + :30 machine
Strength: 20:00
A) 4 x 7/13 FS/BS (5-10 lbs heavier than last week)
B) Amrap remainder:
10/10 Bulgarian Split Squats
:15/:15 SL Wall-sit
Conditioning: E2MOM for 14:00
1- 10 DDB Snatches + 8 DDB FS + 6 DDB Hang CJ
2- 25/20 Cal Machine
*Same set of DBs throughout complex – light enough to do each exercise UB
210118 Burn WOD
Warmup: 12 EMOM
1 – 12/8 calorie row
2 – 6 dbl db hang CJ
3 – 8 pushups + 10 squats
Conditioning: 20 AMRAP
run 200m
15 knee raises or 10 TTB
:30 wall sit
15 db thrusters 35/25#s
:30 pushup shoulder taps
15 wall balls 20/14#s to 10/9′
210118 FF WOD
Warmup: 10:00
dynamic + AMRAP: :30 machine + 5 box squats (to parallel) + 8 heavy (build) RKS
*use small Titan boxes or stack red pads for box squats
*box squat – wider stance, hips back, toes slightly pointed out, slightly more forward lean/hinge with torso
Strength: 20 AMRAP
3 box squats (to parallel) build heavier than last week
3 standing broad jumps (reset btw each)
8 dball slams (don’t need to catch on bounce)
8 jumping lunges (max height every rep)
Conditioning: 12 EMOM
1 – 100 single unders
2 – 15/12 calorie machine
3 – 10/7 pushups + 15 squats
2100115 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 10 BB Bench Press + :30 Hollow Hold + 5 Burpees
Strength: 20:00
1-2 Bench Press @95%+ (not accumulated this week)
10 Plyo + Deficit Push-ups (Plyo and Deficit = 2 reps)
10 Hollow Rocks
15 DB Sit-ups (may anchor feet)
Conditioning: For time w/ a partner (15:00 Cap)
20 DB Man Makers (40/30s)
40 Wall Ball (20/14# to 10/9’)
60 Cal Machine
80 Am Kbs (53/35)
210115 Burn WOD
Warmup: 8:00
dynamic + AMRAP: 5 RR + 7 AKS + 9 squats + 12 calorie row
Conditioning: 5:00 AMRAP x 5 w/2:00 rest
20/15 calorie AB or Echo bike
10 devils press 35/25#s
15 db front squats
*remaining time max meters run/row…alternate machine each round
210115 FF WOD
Warmup: 10:00 AMRAP
machine 1:00 + 8 db bench press + 15 band pull-aparts + 10 situps
Strength: 18:00 AMRAP
SA db bench press x 8 (db in one hand only)
strict pullups x 5-8 reps (scale with band in J-cups)
db lateral raise x 15
bb bent over row x 8
Conditioning: For Time w/partner 18:00 cap
33-27-21
db front squats 50/35#s
db deadlifts
21-15-9
calorie AB or Echo
db thrusters 50/35#s
9-7-5
devils press
db burpee box step-overs 50/35#s to 24/20″
210114 Hybrid WOD
Warm-up: 10:00
8 BB Back Squat (build) + 10 Reverse Lunges + :30 Machine
Strength: 15:00
2 x 10 Back Squat @80% of 1RM (same weight as last week’s 2 x 8)
Amrap remainder:
:45 Elbow plank
50’/50’ Banded Lateral Walk
Conditioning: 20:00 Amrap
100’ Farmer Carry + 10 Deadlifts + 100’ FC
20/15 Cal Machine
100’ FR Carry + 5 Hang Cleans + 100’ FR Carry
30 Split Squat Jumps
—Rest :45 after completion of each exercise—
* Try to keep everything UB and have high intensity on Cals and SSJ
210114 Burn WOD
Warmup: 8:00 AMRAP
100m run + 8 alt db snatches + 10 situps + 10 squats
Conditioning: 30 EMOM
1 – 150m run
2 – 14 alt db snatches
3 – 12 v-ups or 20 toe touches or 12 strict knee raises
4 – 10-15 wall balls
5 – 13/9 calorie AB
6 – rest
210114 FF WOD
Warmup: 10:00
Dynamic + AMRAP: :30 machine + 10 alt db snatches + 5 goblet squats + 5 pushups
Weightlifting: every 1:30 x 10
1 power clean + 1 squat clean + 1 jerk (push or split)
*start moderate and build every 1-2 sets
Strength: 15:00
build to a 2rm back squat for the day
*may do box squat if preferred
Core: 4 rounds
15 leg lifts over dbs
:10 hanging L-sit hold
15 db weighted situps
210113 Hybrid WOD
Warm-up: 12:00
Dynamic + Amrap: 1:00 Machine (inc. pace) + 50 Single Unders + 10 DB Box Step-ups
Conditioning: 30:00 EMOM
1- 500/475m C2 Bike
2- Max Single Unders
3- Rest
4- 200m Run
5- Max BJO (Rds 1/3/5) BBJO (Rds 2/4)
6- Rest
Extra: For completion
Accumulate 3:00 Deadhang
*Every time you break – 15 BB Curls
210113 Burn WOD
Warmup: 10 AMRAP
1:00 machine
10 alt db snatches
10 step-ups, move to 5 box jumps
5 RR
5 pushups
Conditioning: 22 AMRAP
row 500/400m or run 400/325m
10 db box step-overs 35/25#s
8 box jumps 24/20″
6 pullups (scale banded strict or 12 RR)
4 d-ball cleans over shoulder 100/80#
210113 FF WOD
Warmup: 10:00
dynamic + AMRAP: 5 bb deadlifts + :30 machine + 10 banded good mornings + 3 burpees
Strength: 20 EMOM
1 – 8 bb deadlifts 50-60% 1rm DL (10-20# up from last week)
2 – 10 dbl db curls
3 – 6 heavy alt db snatches
4 – 10-15 banded triceps extensions
5 – 15 air squats
Extra: For Quality 3-5 rounds
20 SL v-ups
:10/:10 star plank
10 ab wheel rollouts
210112 Hybrid WOD
Warm-up: 10:00
3 BB Strict Press + 5 BB PP + 5 Burpees + :30 Machine
Strength: 20:00
2 BB Strict Press
20 Leg Lifts Over DB (work on tng)
6 BB Push Press (try to use same # as SP)
20 SL V-ups
10 BB Bent-Over Rows
Conditioning: 6:00 On 2:00 Off x 2
50/35 Cal Echo or AB
Ladder remainder of time:
1-2-3… DB Devil’s Press
5 DB Stoh
10 Air Squats
*Start ladder back at 1 Devil’s Press 2nd Round
210112 Burn WOD
Warmup: 10:00
dynamic + AMRAP: 1:00 machine + 10 rks + 12 walking lunges
Conditioning: Every 4:00 x 6 rounds
bike/row 17/12 calories
db (at sides) walking lunges 25′ 35/25#s
db front squat x 10
farmers walk 25″
db deadlift x 10
*work capped at 3:30/round, adjust cals and reps/weight to complete in under 3:30
210112 FF WOD
Warmup: 10:00
dynamic + AMRAP: 5 bb STOH + 3 burpees + 50 singles + :30 machine
Conditioning: 10 EMOM x 3 w/2:00 rest between
1) 10 EMOM
1 – C2 bike 24/18 cals or run 200/175m
2 – rest
2) 10 EMOM
1 – 12 bb STOH (pp or pj) 135-155/85-105#
2 – 8 bar facing burpees
3) 10 EMOM
1 – 100 singles/40 DU
2 – 20 AKS 53/35#s
210111 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 3/5 FS/BS + :30 Machine
Strength: 20:00
4 x 7/13 FS/BS (5-10 lbs down from last week)
Amrap remainder:
:30 Wall-sit
30 Banded Glute Bridges
Conditioning: E3MOM for 15:00
20 Alt DB Snatches (50/35)
15 Pushups
10 Wall Ball (20/14# to 10/9’)
*Max working time of 2:15
210111 Burn WOD
Warmup: 10 EMOM
1 – machine :45
2 – alternate 100 jump ropes and 5 devils press
Conditioning: 27:00
12 EMOM
1 – 12/8 calorie AB or Echo
2 – 3 devils press + 15 squats
rest 3:00
12 EMOM
1 – run 150m or :50
2 – 8 thrusters 35/25#s
210111 FF WOD
Warmup: 10:00
dynamic + AMRAP: :30 machine + 5 box squats (to parallel) + 8 heavy (build) RKS
*use small Titan boxes or stack red pads for box squats
*box squat – wider stance, hips back, toes slightly pointed out, slightly more forward lean/hinge with torso
Strength: 20 AMRAP
5 box squats (build each round, no belts)
3 seated box (work to safe, max height)
15/15 banded lateral steps
6/6 kneeling OH dball slams
Conditioning: 12 EMOM
1 – bike 12/8 calories
2 – alternate 10-15 pullups & 10 db thrusters
210108 Hybrid WOD
Warm-up: 10:00
5 BB Bench Press + 10 Alt DB Strict Press (DBs OH) + :30 Machine
Strength: 20:00
Accumulate 3 Bench Press @92.5-95%
10 Ab Wheel Rollouts
6 Strict Chin-ups (in 2-3 sets)
:20 Hollow Hold + 20 SL V-ups + :20 Hollow Hold
Conditioning: 16:00 Amrap w/ Partner
3000m C2 Bike (damper 10/8)
40 Cal Echo
50 DB Burpees
60 DB Stoh
*Max DB Bench Press in remaining time
210108 Burn WOD
Warmup: 15:00
dynamic + AMRAP: 5 bench press (build) + 15 band pull aparts + 10 pass thrus + :30 machine
Conditioning: For Time w/partner 25:00 cap
100 hang power cleans 95/65# or 35/25# DBs
25 dbl db GTOH 35/25#s (snatch or CJ, from floor)
100 TTB (sub 100 MB situps, 20/14# ball)
25 dbl db burpee box step-overs 24/20″
100 STOH bb or db, same weight as HPC
210108 FF WOD
Warmup: 10:00
dynamic + AMRAP: 5 bench press (build) + 15 band pull aparts + 10 pass thrus + :30 machine
Strength: 15 AMRAP
bb bench press x 5 (build to a 5rm for the day, no misses)
DBL kb/db bent over x 10
ring dips x 8 (break up as needed) sub box/bench dips x 12
pushups x max reps (scale to get at least 10 every round)
Conditioning: For Time w/partner 25:00 cap
100 hang power cleans 125/85#
25 dbl db GTOH 35/25#s (snatch or CJ, from floor)
100 TTB (sub 100 MB situps, 20/14# ball)
25 dbl db burpee box step-overs 24/20″
100 STOH 125/85#
210107 Hybrid WOD
Warm-up: 10:00
5 Back Squats(build) + 10 RKbs + :30 Machine
Strength: 20:00
A) 2×8 Back Squat @80% of 1RM
B) Amrap remainder:
:15 AB/Echo/Runner Sprint
15 Banded Good Mornings
20/20 Banded Lateral Steps
Conditioning: 3 Rds for time (14:00 Cap)
500m Row or 1000m C2 (Alt machines)
25 Deadlifts @185/135
25 Air Squats
210107 Burn WOD
Warmup: 8:00
dynamic + AMRAP: 5 bb box squats + 5/5 SA kb front rack squats + 10 glute bridges
Conditioning: 20:00 AMRAP
3 wall walks (on plexiglass)
15/12 calorie row
10 devils press 35/25#s
15/12 calorie bike or 200m run
3 wall walks
100 singles (35 DU)
Extra: 6 EMOM
coach’s choice
210107 FF WOD
Warmup: 8:00
dynamic + AMRAP: 5 bb back squats + 5/5 SA kb front rack squats + 10 glute bridges
Strength: 20:00
1 – work to a heavy BS single in 10:00 (no belts)
2 – 3×3 @ 80% of above
Conditioning: 4 rounds for time (13 cap)
15 thrusters 95/65#
15/12 calorie machine
15 devils press 35/25#s
Cool down: 7:00 (recovery pace)
15 air squats
1:00 machine
210106 Hybrid WOD
Warm-up: 10:00
10 Box Step-ups (move to 5 jumps) + 10 PVC Passthroughs + 10 DB Curl&Press + :30 Machine
Conditioning: 35:00
4 Rounds of:
0:00-1:00: 20/15 Cal Machine
1:00-3:00: 12 DB Box Step-Overs + 12 BJO (24/20”)
3:00-4:00: Rest
16:00-18:00: Rest
18:00-28:00: Amrap
10 Push-up + Renegade Row
12 Goblet Reverse Lunges
14 Alt DB Snatches
28:00-29:00: Rest
29:00-35:00: Amrap
6 V-ups
8 Sit-ups
:10 Hollow Hold
210106 Burn WOD
Warmup: 10:00
dynamic + AMRAP: 10 db deadlifts + 5 db box step-overs + :30 machine
Conditioning: 30 EMOM
1 – 10 db box step-overs 35/25#s
2 – 15/12 calorie machine
3 – 12 box jump overs 24/20″
4 – 15/12 calorie machine
5 – 8 burpee box jumps 24/20″
6 – rest
210106 FF WOD
Warmup: 15:00 AMRAP
10/10 banded lateral steps
5 tempo goblet squats (2/2/X/1)
1:00 machine
5 tempo pushups (2/2/x/1)
10 AKS
1:00 machine
Strength: 20 EMOM
1 – 10 tng deadlifts @ 40-50% 1rm (control eccentric, speed off floor)
2 – 15 db push press 35/25#
3 – 10 banded good mornings (control eccentric, fast up and squeeze)
4 – 15 kb goblet squats 35/25#
Extra: 8 EMOM
1 – 10-15 Vups (sub 25 toe touches)
2 – :45 elbow plank
210105 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 10 RR + 10 Dkb Deadlifts + :30 Machine
Strength: 20:00
:20 Chin-Over Bar Hold + :40 Deadhang
10 Heavy Dkb CJ
200’ Farmer Carry
1:00 Recovery Machine
Conditioning: 14:00 Amrap
10 Lat Burpees over DB
15 Wall Ball (20/14# to 10/9’)
15 Ring Rows
20 SDB Hang CJ (50/35)
210105 Burn WOD
Warmup: 8:00
dynamic + AMRAP: 5 wall balls + 10 pvc pass thrus + 5 RR + :30 machine
Aerobic Conditioning: 4 sets total (alternate A and B) increase pace per round
A) 5:00 AMRAP
8 db hang CJ 35/25#s
8 lateral burpees over bar
20 air squats
rest 2:00
B) 5:00 AMRAP
20 c. row/c2 bike or 200m run
20 wall balls 14/10## to 10/9′
10 pullups (scale RR or banded strict)
rest 2:00
210105 FF WOD
Warmup: 8:00
dynamic + AMRAP: 5 wall balls + 10 pvc pass thrus + 5 RR + :30 machine
Aerobic Conditioning: 6 sets total (alternate A and B) increase pace per round
A) 5:00 AMRAP
8 bb hang CJ 95/65#
8 lateral burpees over bar
20 air squats
rest 2:00
B) 5:00 AMRAP
20 c. row/c2 bike or 200m run
20 wall balls 20/14# to 10/9′ (mix up order if needed to have a WB target available)
10 pullups (scale up to c2b or 5 BMU)
rest 2:00
210104 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 3/5 FS/BS + :30 Machine + 50 Single Unders
Strength: 25:00
5 x 4/8 FS/BS (5-10 lbs down from last week)
*Rest minimum of 3:00 between sets
Amrap remainder:
:30 Dkb Wall-sit
20 Banded Glute Bridges (on bench)
Conditioning: 16:00 EMOM
1- 15/10 Cal AB or Echo
2- 75 Single Unders (scale up to 30 DU)
3- :30/:40/:50/:60 Max DB Devil’s Press
4- Rest
210104 Burn WOD
Warmup: 10:00
dynamic + AMRAP: 5 bb front squats + 5 push press + 5 thrusters + :30 machine
Conditioning: 26:00
12 AMRAP
20 db snatches 35/25#s
15 V-ups/30 toe touches
50 singles
REST 2:00
12 EMOM
1 – max distance C2/Row/Run
2 – rest
210104 FF WOD
Warmup: 10:00
dynamic + AMRAP: 5 back squats + 10/10 banded lateral steps + :30 machine
Strength: 25:00
1) 5×5 front squat @ 70% 1rm, rest 2:00 between sets
2) AMRAP
12 bb alt back rack reverse lunges (out of rack)
8/8 dbl db SL deadlifts
3 standing box jumps (build)
Conditioning: 12 AMRAP
20 alt db snatches 50/35#s
15 TTB (sub situps)
35 DU (50 singles)
201231 Holiday WOD (8-9:30a only)
Warm-up: 12:00
Dynamic + Amrap: 5 BB Back Squats + 10 Walking Lunges + 10 Ring Rows + :30 Machine
Strength: 20:00
Option 1: 1RM Back Squat, Clean, or FS
Option 2: Amrap
3 BB Back Squats (build each rd)
:30 Dkb/Ddb Wall-sit
20 Alt DB Curls
20 Alt DB Bent-Over Rows
Conditioning: W/ a Partner
12:00 Amrap
20 Cal Machine
20 (SDB Thrusters – SDB Snatches – Goblet Squats)
*Change DB movement each round
-Rest 3:00-
12:00 Amrap
20 (Power – Squat) Cleans (Alt type each rd)
21 BMU (Scale to C2B/PU/Jumping PU)
-Rest 3:00-
For time:
365 DU (730 Singles)
201230 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 5 BB Bench + :30 Hollow Hold + :30 Machine
Strength: 15:00
Accumulate 5 Bench @90%+
20 Leg Lifts over DB/KB
30 Single Leg V-ups
Conditioning: 20:00 Amrap
100 Single Unders
10 DB Stoh (50/35s)
50 Single Unders
5 BBJO (24/20”)
Rest 1:30
201230 Burn WOD
Warm-up: 12:00
2:00 Machine (inc pace) + Dynamic + Amrap: 10 Alt DB Snatches + 5/5 DB Push Press + :30 Wall-sit + 50 Single Unders
Conditioning: 10:00 On 4:00 Off x 2
200 Single Unders
40 Cal Machine
20 Burpees
1- 3 DB Man Makers + 5 DB FS + 10 SSJ
2- 3 DB Devil’s Press + 5 DDB Hang CJ + 10 Air Squats
*Both Rds start with 200/40/20 and then finish with Amrap of 1 or 2
201230 FF WOD
Warm-up: 10:00
5 BB Bench(build) + :30 Hollow Hold + 5 Tempo Pushups + :30 Up-Down Plank
*Up-Down Plank = pushing up to hands from elbows and back down
Strength: 20:00
3 BB Bench Press (build to ahap)
:30 Accumulated L-sit (hang/rings/parallettes)
10 Alt DB Strict Press (hold both DBs OH)
20 Leg lifts over KB/DB
Conditioning: For time (10:00 Cap)
21-15-9: Deadlifts (185/135)
15-12-9: DB Thrusters (50/35s)
9-9-9: DB Squat Cleans (50/35s)
*Challenging DB weight
201229 Hybrid WOD
Warm-up: 10:00
10 RR + 10 BB Strict Press + 10 BB Curls + :30 Machine
Strength: 20:00
3 BB Strict Press
5 Pullups (weighted if possible)
30’/30’ DB OH Lunge
200’ Farmer Carry
Conditioning: 2 Rds for time (14:00 Cap)
20 DB Power Cleans
25 DB Box Step-Overs (24/20”)
30 Pushups
35 Wall Ball (20/14# to 10/9’)
201229 Burn WOD
Warm-up: 10:00
:30 Machine + 10 Box Step-ups (switch to box jumps) + 10 Walking Lunges + 10 Am Kbs
Conditioning: 24:00 EMOM
1- 14/9 Cal AB or Echo
2- 10 DDB Snatches
3- 6 BBJO (24/20”)
4- Rest
*Add 1 rep to 2/3 each round to finish with 15/11
201229 FF WOD
Warm-up: 8:00 Amrap
:30 Machine + 5 BB Power Snatches + 5 BB Ohs + 10 Hollow Arch Swings
*Build on BB – Progress from swings to normal pullup scaling option
Conditioning: 5:00 On 2:00 Off x 6
1- 20/15 Cal C2 (Bike/Row) + 20 Lat Burpees over bar + Max Power Snatches (135/95)
2- 20/15 Cal AB/Echo/Run + Amrap Cindy/Mary
Cindy: 5 Pullups + 10 Pushups + 15 Squats
Mary: 5 HSPU + 10 Pistols + 15 Pullups
201228 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 2/4 FS/BS + :30 Machine
Strength: 25:00 (or FF 1RM FS)
A) 6 x 3/6 FS/BS (minus 5-10 lbs from last week)
B) Amrap remainder:
50’/50’ Banded Lateral Walk
:15/:15 SL Wall-sit
Conditioning: 1:00 On 1:00 Off x 8
1- Max AB/Echo Cals
2- Max Alt DB Snatches -> DDB Snatches -> DB Burpees -> Devil’s Press
*Change movement each round
201228 Burn WOD
Warmup: 10:00
dynamic + AMRAP: :30 machine + 10 AKS + 5 goblet squats
Conditioning: 7:00 x 3 w/ 3:00 rest between
1) 7:00 ladder (3,6,9,12….etc)
situps
AKS 44/26#
air squats
*50 singles after each set
2) 7:00 AMRAP
12/8 calorie AB or Echo bike
5 db thrusters
5 lateral burpees over dbs
3) for time (7:00 time cap)
40 wall balls 20/14#s
30 db hang clean and jerk 35/25#s
20 hand release push-ups
201228 FF WOD
Warmup: 10:00 AMRAP
machine :30 (increase pace)
5 front squats (decrease reps as you add weight)
8 jumping lunges
5 1&1/4 squats
Strength: 25:00
Option 1: squat program
find 1rm front squat
Option 2: AMRAP
3 front squats (build to heavy 3rm for the day)
30’/30′ banded lateral walk
10 dbl kb/db front rack reverse lunges
3 broad jumps
10 pause glute bridges (bw on bench)
1:00 machine
Conditioning: 15 EMOM
1 – 10 bb hang clean and jerks 75/55#
2 – 75 singles/30 DU
3 – 10-15 TTB (sub 15 situps)
201224 WOD (open 8-9:30am only)
Warmup: 10:00
dynamic + AMRAP: 5 back squats + 10 AKS + 50 singles
Strength: 20 AMRAP
5 back squats (work to a heavy but perfect 5rm for the day)
8 partner leg curls
1:00 weighted plank
8/8 cossack squats (alt. R/L)
1:00 recovery machine
Conditioning: 45:00 time cap (perform in any order)
1) 10 rounds: Igo/Ugo
20 alt. db snatches 50/35#s
8 lateral burpees over DB
rest 3:00
2) 10 rounds: Igo/Ugo
10 pullups (sub RR or jumping pullups)
16 SA db thrusters 8R/8L 50/35#s
rest 3:00
3) 100 calorie AB or Echo bike (FF 80)
*switch whenever
rest 3:00
4) 100 wall balls
100 burpees
*switch whenever, start on either movement, finish all 100 before starting the other
201223 Hybrid WOD
Warm-up: 12:00
Dynamic + 30 Burpees + Amrap: 7 Wall Ball + 50 Single Unders + :30 Machine
Conditioning: 5:00 On 1:00 Off x 6
1- 400m Run + Max KB Snatches
2- 30 Cal Echo/AB + Amrap: 50 Single Unders + 10 Wall Ball (20/14# to 10/9’)
3- 30 Cal Row + Amrap: 5 Burpees over Rower + 10 DB Stoh
*Any order – 2 Rds through
201223 Burn WOD
Warmup: 15 AMRAP
3:00 machine increasing pace + dynamic + AMRAP: 5 RR/10 KBS/15 squats
Conditioning: 5:00 AMRAP x 4 rounds w/2:00 rest between
1000m C2 bike/500m row (alternate rounds)
14 wall balls
12 hand release pushups
10 dbl db/kb deadlifts
*max meters remaining time
201223 FF WOD
Warmup: 8:00
3:00 machine (increase pace) + dynamic
Strength: 16 AMRAP
8 db bench press (:03 tempo on eccentric)
10 banded PVC pipe curls (purple band at base of rig)
8/8 half kneeling SA kb press
15 band pull-aparts
Conditioning: 16 AMRAP @ recovery pace
10 deadlifts 185/125#
10 kb front rack reverse lunges 35/26#s
10 cal AB or Echo bike
100 singles or 40 DU
20 SL V-ups
Extra: 5-7:00
stretch: hip flow/lunges sequence
201222 Hybrid WOD
Warm-up: 10:00
5 TnG DL + 10 Air Squats + 15 Banded Good Mornings + :30 Machine
Strength: 20:00
3 Deadstop DL
15 Banded Hamstring Curls
:45 Arch Hold (with PVC)
75m Sprint
Conditioning: 2 Rds For Time (15:00 Cap)
36 SDB Hang CJ (switch hands as needed)
27/21 Cal Row
18 Box Jumps (24/20”)
9 DB Devil’s Press
*Use same single DB as what you use for set of DBs for Devil’s Press
201222 Burn WOD
Warmup: 12 EMOM
1 – bike/run/row :45
2 – 5 pushups + 5 RR
3 – 12 db push press
Conditioning: 22 AMRAP
15/10 calorie machine (switch each round)
12 pullups (sub strict banded or RR)
200′ dbl kb farmers walk
5 d-ball cleans
201222 FF WOD
Warmup: 12 EMOM (build intensity)
1 – 12/8 calorie machine
2 – 16 jumping lunges
3 – 6 pushups + 12 squats
4 – 12 wall balls 20/14# to 10/9′
Conditioning: 35:00
20/15 calorie machine
8 burpee box jump overs 24/20″
8 C2B pullups (sub jumping or RR)
8 dbl db power clean and jerks 35/25#s
rest 2:00
*note time for each round and increase pace throughout. Start slower than you think so you can increase your pace..DO NOT GET SLOWER as you progress through the clock.
201221 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 2/4 FS/BS + 10 SSJ (for height) + :30 Machine
Strength: 20:00 (or FF Squat Program)
A) 6 x 2/4 FS/BS (minus 5-10 lbs from last week)
B) Amrap remainder:
50’ Banded Lateral Walk
25 Banded Glute Bridges (on bench)
50’ Banded Lateral Walk
Rest 1:00
Conditioning: E2MOM for 16:00
1- 15 V-ups(sub 20 toe touches) + 12/8 Cal Echo
2- 1:30 Amrap: 3 Pullups + 6 Push-ups + 9 Air Squats
*Alternate 1/2
201221 Burn WOD
Warmup: 15:00
dynamic + AMRAP: 1000m C2 bike + 100 singles + 10 AKS + 5 burpees
Conditioning: 20 EMOM
1 – 12 DB power cleans 35/20#s
2 – 10 DB box step-overs
3 – 8 db thrusters
4 – 12/8 calorie Echo bike
201221 FF WOD
Warmup: 10:00
dynamic + AMRAP: 2FS/4BS (build) + :30 machine + 5 jump squats
Strength: 20:00
Option 1: FS/BS program
4 x 1/2 FS/BS @ 100% max FS rest 3:00 between
Option 2: AMRAP
8 dbl KB front rack squats (AHAP)
8 pause BB glute bridges (yellow band around knees)
:15/:15 SL wall sit
12/8 calorie Echo bike @ hard effort (75+/65+ cadence)
Conditioning: 16 EMOM (moderate pace)
1 – 10 BB back squats 135/95# (from rack)
2 – 15 AKS 44/26#
3 – 25 air squats
4 – 75 singles/35 DU
201218 Hybrid WOD
Warm-up: 10:00
5 BB Bench Press (build) + 10 Bench/Box Dips + 10 PVC Passthroughs + :30 Machine
Strength: 20:00
Accumulate 6 Bench Press @90%
10 BB Bent Over Rows (Pause at top)
12 DB Lateral Fly
15 Banded Pullaparts
Conditioning: 10 RFT w/ Partner (15:00 Cap)
YouGoIGo Full Rounds
10/7 Cal AB/Echo
7 DB Box-Step Overs
3 Man Makers
*Challenging weight on DBs – but should always be able to do 7 BSO UB
201218 Burn WOD
Warmup: 10:00
dynamic + AMRAP: 350m bike + 50 singles + 10 RKS
Conditioning: 22 AMRAP
15 burpee deadlifts 35/25#s
15 db step-ups
15 calorie C2/row (alternate rounds)
15 banded/strict pullups
15 pushups
201218 FF WOD
Warmup: 10:00
dynamic + AMRAP: 5 FS + 5 PP + 5 thrusters
Strength: every 1:30 x 8 rounds
1 hang power clean + 1 FS + 1 thruster
Conditioning: For Time w/partner (20:00 cap)
60 hang clusters 115/95#
80 TTB (100 situps or 100 leg raises)
100 calorie row or C2
150 wall balls 20/14# to 10/9′
*if row or C2 bike not available go to WB first then come back to row/bike
201217 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 5 BB BS (build) + 25’/25’ Banded Lateral Walk + 5 Box Jumps
Strength: 20:00
A) 2×10 Back Squat @77.5% of 1RM
B) Amrap remainder:
1:00 Arch Hold
30 Bodyweight Glute Bridges (on Bench)
12 FR Reverse Lunges (on plate/pad)
3 Box Jumps (for height)
Conditioning: 3 Rounds FT (15:00 Cap)
15 Box Jump Overs (24/20”)
20 SKB Snatches (switch hands as needed)
25 Wall Balls (20/14# to 10/9’)
100 Single Unders (scale up to 40 Dubs)
201217 Burn WOD
Warmup: 8:00 AMRAP
Conditioning: 6 AMRAP x 4 w/2:00 rest between alt. 1 & 2
1 – 3 rounds: 5 pullups/RR + 10/8 pushups + 15 squats
*max calorie AB in remaining time, 5:00 cap for 3 rounds
2 – 3 rounds: 6 AKS + 12 dbl push press + 15 goblet squats
*max calorie Echo bike in remaining time, 5:00 cap for 3 rounds
201217 FF WOD
Warmup: 10:00
dynamic + AMRAP: 10 pvc pass thrus + 5 FS + 10 push press + :30 machine
Strength: 16:00
5 front squats 60% 1rm
8/8 dbl db SL deadlifts
8/8 bodyweight split squats (rear foot elevated 12-20″)
1:00 recovery machine
Conditioning: 18 EMOM
1 – 20 SL V-ups
2 – 12 dbl db snatches 35/25#s
3 – 6 devils press
201216 Hybrid WOD
Warm-up: 15:00
60 Cal Machine + Dynamic + Amrap:
10 Walking Lunges + :15/:15 SL Wall-sit + 10 DB Curl&Press + :30 Machine
Conditioning: 6:00 x 4 w/ 2:00 Rest between
0:00-6:00: EMOM
1- 15/10 Cal Echo
2- 8 DB Hang Squat Cleans
8:00-14:00: Amrap
12/8 Cal Row
10 SKB Clean + Jerk (heavy)
16:00-22:00: EMOM
1- Max C2 Cals (damper 9/7)
2- Rest
24:00-30:00: Ladder
1-2-3…etc V-up Complex
:10 Hollow Hollow Hold after each round
201216 Burn WOD
Warmup: 8:00
dynamic + AMRAP: 5 pause RR + 10 box dips + :30 machine
Conditioning: 30 EMOM
1 – run 150m
2 – 8 dbl db CJ
3 – 75 singles (scale up to 35 DU)
4 – 12 wall balls
5 – 12 bb curls
6 – :45 elbow plank
201216 FF WOD
Warmup: 10:00 AMRAP
dynamic + AMRAP: 8 db bench press + 10 pvc pass thrus + 10 RR
Strength: 20 AMRAP
5 db bench press
15 half kneeling banded face pulls
10 ring/bar/box dips
10 bb curls
10 d-ball slams 20-50#
Conditioning: 18 AMRAP (recovery pace)
1000m C2 bike or 500m row or 400m run (alternate rounds)
10 ring rows or 8 strict pullups
20 alt SL V-Ups
10 box jump overs 24/20″
20 air squats
201215 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 5/5 CB DL + 10 RR + 10 RKbs + :30 Machine
Strength: 20:00
5 TnG Deadlifts (@75% +)
:30 L-sit Hang
10 BB Curls (does not have to be empty)
10 Hollow Rocks
Conditioning: E3MOM for 15:00
16 Alt DB Snatches
8 Burpees Over DBs
4 DB Devil’s Press
*Scale reps if needed in order to get in some Devil’s Press – Max working time of 2:15
201215 Burn WOD
Warmup: 8:00
dynamic + 3 sets: 5 RR + 7 pushups + 9 squats + 50 single unders
Conditioning: every 5:00 x 6 sets w/1:00 rest between
A) 2250m/2000m C2 bike
B) 1000m/900m row
*alternate between C2 bike and row each set, option to sub run 800m for either bike or row
201215 FF WOD
Warmup: 10 AMRAP
machine :30 + 50 singles + 6 db hang CJ + 10 reverse lunges
Conditioning: 40:00 (complete workouts in any order)
10 EMOM
minute 1: 10 hang power cleans + 1 STOH 135/95#
minute 2: 9 HPC + 2 STOH
minute 3: 8 HPC + 3 STOH
*continue until final minute 1 HPC + 10 STOH
rest 5:00
10 EMOM
E – 10-15 TTB (sub 20 situps)
O – 15 deadlifts 155/105#
*max :45 working time, scale reps or weights as needed to complete and have rest
rest 5:00
10 EMOM
E – 17/10 calorie AB or Echo bike sprint (no pacing, try to sprint each set)
O – rest
201214 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 2FS/4BS + 10 Reverse Lunges + :30 Machine
Strength: 20:00 (or FF Squat Program)
A) 7 x 1FS/2BS @85-90% of 1RM FS from last week
B) Amrap remainder of time:
50’ Banded Lateral Walk
10 Banded Squats
50’ Banded Lateral Walk
1:00 Recovery Machine
Conditioning: For time (16:00 Cap)
20 Pushups
20 DB Thrusters
10 Cal Bike (AB/Echo)
—-Rest 1:00—
20 Pushups
15 DB Thrusters
15/12 Cal Bike
—-Rest 1:00—
20 Pushups
10 DB Thrusters
20/14 Cal Bike
201214 Burn WOD
Warmup: 10:00
dynamic + AMRAP: 5 AKS + 10 banded (at knees) squats + 30 single unders
Conditioning: 20 EMOM
1 – C2 bike 18/14 calories
2 – 8 burpee step-ups 24/20″
3 – 12 dbl db snatches 35/25#s
4 – rest
Extra: 6 EMOM
16 alternating SL V-ups + hollow hold until :45
*max :30 seconds to complete SL V-ups, hold hollow until :45
201214 FF WOD
Warmup: 10:00
dynamic + AMRAP: 2FS/4BS (build) + 5 jump squats + :30 machine
Strength: 20:00
Option 1: FS/BS program
4 x 2/4 at 95% 1rm FS, rest 3:00 between sets
Option 2: AMRAP
5 FS + 5 BS (focus on speed out of hole, keep weights light to moderate)
12 banded good mornings (slow eccentric, pause at top)
25’/25′ banded lateral walk R/L
12 pause glute bridges (on floor)
1:00 recovery machine
Conditioning: 16 EMOM
1 – 8 db thrusters 35/25#s
2 – 75 singles (scale up to 30 DU)
3 – 8/4 calorie bike sprint AB or Echo
4 – 8 burpees
*add 1 rep per round to thrusters, calorie sprint, and burpees
201211 Hybrid WOD
Warm-up: 10:00
10/7 Cal + 5 BB Bench(build) + :30 Hollow Hold + 10 Bench Dips
Strength: 20:00
Accumulate 12 Bench Press @75-80%
Accumulate :30 L-sit (Hang OR Parallettes/Rings)
12 Plyo + Deficit Push-ups
30 Leg Lifts over DB/KB
Conditioning: For time w/ Partner (16:00 Cap)
8 Rounds (UGoIGo)
50’ Farmer Carry Lunge
10 Push-up + Renegade Row
——into——
50/35 Cal Machine
50 Synchro DB Stoh
201211 Burn WOD
Warmup: 10:00
dynamic + AMRAP: 10 db push press + 8 db squats + 4 burpees
Conditioning: 23:00 cap w/partner
*buy-in* 75 calorie AB or Echo bike (FF partner 60)
directly into
5 rounds
6 synchro devils press 35/25#s
20 synchro alt db snatches
directly into
6 rounds Igo/Ugo full rounds (3/each)
10/6 calorie bike sprint
8 db thrusters
8 lateral burpee over DBs
201211 FF WOD
Warmup: 8:00 AMRAP
machine :45 + 5 power cleans + 5 push press/jerk (build)
Weightlifting: every 1:30 x 6
2 power cleans + 1 jerk (power or split) *drop and reset after first PC
Conditioning: 23:00 cap w/partner
*buy-in* 100 calorie AB or Echo bike (FF partner 80) sub C2 bike only if needed
directly into
5 rounds
6 synchro devils press 35/25#s
20 synchro alt db snatches
directly into
6 rounds Igo/Ugo full rounds (3/each)
12/7 calorie bike sprint
8 db thrusters
8 lateral burpee over DBs
201210 Hybrid WOD
Warmup: 10:00
Dynamic + AMRAP: 2fs/4bs (build) + 10 Air Squats + :30 machine
Strength: 25:00 (or FF Squat Program)
A) 2 x 10 Back Squat @75% of 1RM
B) Amrap remainder:
3 Back Squats @above weight
10 AB Wheel Rollouts
:30 Dkb/Ddb Wall-sit
1:00 Weighted Elbow Plank
Conditioning: For time (10:00 Cap)
25 Air Squats
75 Wall Balls (20/14# to 10/9’)
25 Air Squats
*EMOM including 0:00: 2 Devil’s Press
201210 Burn WOD
Warmup: 10:00
dynamic + AMRAP: 12/8 calorie machine + 5/5 db CJ + 10 goblet squats + 50 singles
Conditioning: 20 AMRAP
500m row/1000m C2 bike (alternate rounds)
20 V-ups (sub 35 toe touches)
20 situps
20 SL db thrusters (10/10) 35/25#
20 ring rows (scale up to banded pullups or pullups)
201210 FF WOD
Warmup: 10:00
dynamic + AMRAP: 3fs/5bs (build) + :30 machine
*sub 16 walking lunges + 10 squats + 10 RKS for fs/bs if not following squat program
Strength: 25:00
Option 1: Squat Program
6×2/4 at 90% +5#, rest 3:00 between
Option 2: AMRAP
12 heavy dbl kb front rack reverse lunges
8 partner leg curls
12/8 calorie AB sprint
:15/:15 SL wall sit
30 weighted seating russian twists
Conditioning: 12 EMOM
1 – 10-15 V-ups (sub 20-25 toe touches)
2 – :30 superman hold
3 – 30 mountain climbers