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

201209 Hybrid WOD

Warm-up: 15:00

3:00 Machine (inc pace) + Dynamic + Amrap: 10 RKbs + 5/5 DB Push Press + 10 Alt DB Snatches + :30 Machine

Conditioning: 30:00

0:00-2:00: Machine increasing pace every :30 (start moderate to moderately high)

2:00-5:00: Amrap

12 KB Snatches (switch as needed)

50 Single Unders

16 SKB CJ (switch as needed)

50 Single Unders

20 Am Kbs

50 Single Unders

5:00-6:00: Rest

*Switch up machines each round – 1 Round allowed on C2 Bike

**Pick up each Amrap where you left off

Adaptive Class

Warm-up:

Dynamic + 8 EMOM

1- :40 Bike

2- 7 Squats + 5 Push Ups

Conditioning: 6:00 On 2:00 Off x 3 Rounds

1:30 Machine

10 Sit-ups (sub :30 Elbow Plank)

10 DB Push Press

10 Burpees

10 Box Step-ups

10 Russian Kettlebell Swings

*Remaining time back on machine

201209 Burn WOD

Warmup: 10:00

3:00 machine + AMRAP: 5 push press (build) + 5 RR + 10 PVC pass thrus

Strength: 18 AMRAP

5 bb push press (continue to build to comforable 5rm for the day)

8/8 db bent over row

15 db lateral raises

16 alternating db hammer curls

Conditioning: 12 EMOM

1 – 15/10 calorie row

2 – 9 deadlifts + 7 hang power cleans + 5 push press 35/25#s

201209 FF WOD

Warmup: 10:00

3:00 machine + AMRAP: 5 push press (build) + 5 RR + 10 PVC pass thrus

Strength: 18 AMRAP

5 bb push press (continue to build to comforable 5rm for the day)

8/8 db bent over row

15 db lateral raises

16 alternating db hammer curls

Conditioning: for time (16 cap)

40 db box step-overs 24/20″ 35/25#s

40 deadlifts 135/95#

100 DU/300 singles

40 TTB (sub 50 situps w/medball 20/14#)

40/30 calorie AB or Echo bike

*you can choose to start at the top and work down, or start at the bottom and work up but must follow the order you choose

Tuesday, 12/8: No 6pm class! We are working with The Arc of FDL to host an Adaptive Fitness Class.

201208 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Strict Press + 10 Ring Rows + 5 Burpees

Strength: 20:00

1 BB Strict Press + 5 BB Push Press

5R/5L/5R/5L DB Curls (opposite arm 90° hold)

100’/100’ OH Carry

5 Chin-ups (5s descent on each rep)

Conditioning: For time (14:00 Cap)

25/18 Cal Buy-in

25 BJO

20 BBJO

15 BJO

10 BBJO

5 BJO

25/18 Cal Buy-out

201208 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 8 db or bb bench press + 50 singles + :30 machine

Conditioning: 28 EMOM

1 – 12 db/bb bench press

2 – :45 max calorie machine

3 – 10-15 pullups or RR

4 – :45 max situps

201208 FF WOD

Warmup: 10:00

0-5:00: dynamic 6-10:00: machine at increasing pace every :30

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

15 clean and jerks 115/85#

30/20 calorie machine

15 wall balls 20/14# to 10/9′

20 burpees

*AMRAP in remaining time 5 AKS 53/35# + 10/6 pushups + 15 air squats

mix the order of exercises each round and increase pace to have more time for the AMRAP at the end of each round…goal should be to pace the first round to have around :30 for the AMRAP…share barbells and wall balls if needed

201207 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 FS (build) + 5 Jump Squats (for height) + :30 Machine

*3FS/5BS if on FF Squat Program

Strength: 25:00 (or FF Squat Program)

A) Find 1RM Front Squat

B) Amrap remainder:

50’/50’ Banded Lateral Walk

30 Bodyweight Glute Bridges (on bench)

10 V-up Complex (SLR + SLL + Both Legs)

5 Front Squats @65% of 1RM (for speed)

Conditioning: 12:00 EMOM

1- :20 DB Power Cleans + :20 DB Hang Squat Cleans + :20 DB Thrusters

2- Rest

201207 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 10 alt step-ups + :30 machine + 10 db push press

Conditioning: 16 AMRAP

400/300m row

16 alternating db step-ups 24/20″

14 SA db thrusters 7/7

12 alternating renegade rows (no pushups)

Extra: 5 EMOM

12 toe touches + max sit-ups until :45

201207 FF WOD

Warmup: 10:00

dynamic + AMRAP: 3FS/5BS (build) + 5 1 1/4 squats + :30 machine

*sub 5 box squats if not on squat program

Strength: 25:00

Option 1: squat program

6 x 2/4 FS/BS @ 90% 1rm FS – rest 3:00 between sets

Option 2: AMRAP

4 box squats (try to finish heavier than when we did 5s)

20 db walking lunge steps

8/8 SL crossbody deadlifts

15 banded (around knees) bodyweight glute bridges w/ :02 pause (on bench)

10/6 calorie AB or Echo bike at hard effort

Conditioning: 12 EMOM

1 – 10 dbl db curl and press 25/15#

2 – 20 jumping lunges

3 – 8/5 pushup + renegade row (pushup rowR + pushup rowL = 1 rep)

201204 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Bench Press + 10 Push-ups + :30 Machine

Strength: 18:00

Accumulate 8 Bench Press @80-85%

Max Effort set of Push-ups (failure or form breakdown)

Accumulate 8 Chin-ups

Max Effort set of BB Curls (“ “)

Conditioning: 7:00 Amrap w/ Partner x 2

600m Run (sub 1500m C2 Bike if needed)

40 Wall Ball (20/14 to 10/9’)

10 Wall Walks

*Max Man Makers in remaining time

2:00 Rest between Amraps

201204 Burn WOD

Warmup: 10:00

dynamic + AMRAP: :30 machine + 50 singles + 8 RR + 8 pushups

Conditioning: 20 AMRAP w/partner

30 SL V-ups

30 calorie row

30 db push press 35/25#s

300m run

30 knee raises

30 calorie C2

201204 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 deadlifts (build) + :30 elbow plank + :30 machine

Strength: 16 AMRAP

deadlift x 3 (build to 3rm for the day)

:30 weighted elbow plank

20 SL alternating V-Ups

15/10 calorie AB or Echo bike

Conditioning: 23:00 w/partner *one person working at a time*

100 pull-ups (sub jumping)

80 db push press 35/25#s

60 calorie machine

40 TTB (sub situps x 50)

20 HSPUs (sub 20 db strict press 35/25#)

10 db devils press

*max burpee pullups in remaining time

201203 Burn WOD

Warmup: 8:00

dynamic + 3 sets of 8: air squat/RR/AKS

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

1 – 20/15 C2 cals + 8 burpees

2 – 150m sprint + 8 dbl db snatches

3 – 12/8 AB cals + 10 kb deadlifts

4 – 15 squats + 10/6 pushups + 5 RR/pullups

5 – 15 AKS + 10 wall balls

201203 Hybrid WOD

Warm-up: 10:00

5 BB Back Squats(Build) + 15/15 Banded Lat Steps + :30 Machine

Strength: 25:00 (Or FF Squat Program)

A) 2 x 10 Back Squat @70% +5# of 1RM

B) Amrap remainder of time:

10 V-ups + 10 Hollow Rocks + 10 Sit-ups

5 Broad Jumps

:45 [Weighted] Elbow Plank

10/7 Cal C2 Bike Sprint

Conditioning: 3 RFT (11:00 Cap)

30 Single Leg V-ups

20 DB Box Step-Overs (35/25s to 24/20”)

10 DB Goblet Squats

201203 FF WOD

Warmup: 10:00

dynamic + AMRAP: 15 AKS + 5 jump squats + 3FS/5BS (build)

Strength: 25:00

Option 1: FS/BS program

6×3/6 +5# from Monday (Monday was 85% 1rm FS) rest 3:00 between sets

Option 2: AMRAP

30′ OH plate lunge 45/35#

:15 AB or Echo bike sprint

8 partner leg curls

:15 sprint treadmill

5 box jumps 30/24#

10 dball slams

Conditioning: 2 rounds for time (9:00 cap)

9-7-5

hang power clean 125/85#

front squat

burpee

201202 Hybrid WOD

Warm-up: 12:00

3:00 Machine + Dynamic + Amrap: 10 Am Kbs (switch to 5/5 snatches) + 5 Wall Ball + :30 Machine

Conditioning: 10:00 On 2:00 Off x 3 Rds

1- 15 Cal Row + 10 DB Stoh + 5 DB Devil’s Press

2- 15 Cal Bike + 10 Wall Balls + 10 Medball Sit-ups

3- 200m Run + 20 SKB Snatches + 10 SKB CJ (heavier bell than snatches)

201202 Burn WOD

Warmup: 4 rounds for time (16:00 increasing intensity)

25/18 calorie row

16 box step-ups 24/20″

14 reverse lunges

12 situps

Conditioning: 18 EMOM

1 – 10 db box step-overs 35/25#s

2 – 10 db burpees

3 – 100 singles/35 DU

4 – 10 db thrusters

5 – 14 box jump overs 24/20″

6 – rest

201202 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10/6 pushups + 5 RR/3 strict pullups + 8 db bench press + :30 machine

Strength: 18 AMRAP

alternating DB bench press x 16 (start with both DBs locked out)

strict pullup x 10 reps (scale to complete in 2-3 sets)

half kneeling banded row + db/kb strict press x 8/8

db weighted sit-ups x 15 (anchor feet or have someone hold them)

Conditioning: for time (16 cap)

50/35 calorie row or 60/50 calorie C2 bike

40 db power cleans 35/25#s

30 wall balls 20/14# to 10/9′

20 lateral burpees over dbs

10 db man makers (row-pushupR + row-pushupL + thruster)

*perform workout in any order but must complete all reps on one movement before proceeding to next

201201 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 RR + 10 Air Squats + 10 DB Curl & Press + :30 Machine

Strength: 20:00

Max Effort set of Pullups (use band to get at least 6)

200’ Farmer Carry (1-2 sets)

Max Chin over bar hold into Max Deadhang (pronated grip – do not come off the bar)

10 BB Bent Over Rows

Conditioning: For time (13:00 Cap)

50 Deadlift Buy-in: (185/125)

25-20-15

AB/Echo Cals

*150 Single Unders after each round

201201 FF/Burn WOD

Warmup: 10 AMRAP

dynamic + AMRAP: 10 pvc pass thrus + 5 pause RR + 10 db snatches

Conditioning: 5 AMRAP x 6 sets w/1:30 rest between (Burn x 4 sets total)

A) 40 db snatches + 30 situps (scale up to 20 TTB) + 30 air squats

*max alt db snatches in remaining time, 35/25#s

B) 30 KB SDHP + 15 V-ups (scale to 30 toe touches) + 20 kb goblet squats

*max AKS in remaining time, 53/35#s

Notes: Alternate interval A and B for 6 sets total, 3 of each. Try to increase your pace each round if possible and get more time for the max movement at the end of the interval. Start round 1 around 60-70% RPE (rate of perceived exertion out of 100%)

201130 Hybrid WOD

Warm-up: 10:00

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

Strength: 25:00

A) Accumulate 16 FS @95-100% of 5RM from last week

B) Amrap remainder of time:

3 Box Jumps (build in height)

15 V-ups

:20/:20 SL Wall-sit (sub 1:00 Wall-sit)

:20/:20 Star Plank

Conditioning: E2MOM for 10:00

7 BBJO (24/20”)

5 DB Hang C+J (50/35s)

7 BJO

5 DB Thrusters

*Challenge yourselves on DB weight

201130 Burn WOD

Warmup: 15 EMOM (build intensity)

1 – :45 machine

2 – 10 squats + 15 RKS

3 – 15 situps

Conditioning: 18 AMRAP

200′ farmers walk (heavy DBs)

20/15 calorie bike

100′ front rack walk (moderate KBs)

15 kb deadlifts

100′ front rack walk

201130 FF WOD

Warmup: 10:00

dynamic + AMRAP: 3fs/5bs (build) + :30 machine + 5 1 1/4 squats

*not on squat program, perform 5 box squats at parallel

Strength: 25:00

Option 1: FS/BS program

6 x 3/6 @ 85% 1rm FS, rest 2:30-3:00 between sets

Option 2: AMRAP

5 box squats (build)

20/20 banded lateral steps R/L

15 banded good mornings

8/8 split squats

1:00 machine moderate intensity

Conditioning: 12 EMOM

1 – 15/10 calorie bike AB/Echo

2 – 10 dbl db hang CJ

3 – 100 singles/35 DU

201128

No gymnastics – Open Gym 8a-10a only.

201127 WOD (FF and Burn)

Warmup: 10:00

dynamic + AMRAP: 5 deadlifts (build) + :30 machine + :20 arch hold

Strength: 16 AMRAP

deadlift x 3 (build to heavy but perfect 3rm for the day)

farmers walk x 100′

1:00 dball/sandbag FR hold

Conditioning: 15 AMRAP

row 500/400M

15 V-ups (30 toe touches)

100 singles (30 DU)

15 medball situps

Extra: 10:00

foam roll/stretch

201126 Thanksgiving Day WOD (one WOD only 8-9:30am)

Warmup: 10 AMRAP

3FS/5BS (build) + 5 1 1/4 squats + 8/8 SL glute bridges + 8/8 SL deadlifts

*if not doing the squat program sub FS/BS with 1:00 machine

Strength: 30:00

Option 1: squat program

6 x 3/6 at 80% +5#, rest 2:30-3:00 between sets

Option 2: AMRAP

30/24 calorie C2 bike (moderate-high intensity)

10 pause BB glute bridges (build)

10 goblet squats kb or db (AHAP)

8/8 dbl db SL deadlifts (moderate)

:30 weighted elbow plank (build)

Conditioning: 42:00 w/partner

0-23:00 For Time

40-30-20-10

thruster 95/65# (if different # or mixed MF, one person use dbs, only 1 bar allowed per group)

pullups (sub jumping pullups, no RR or bands)

DB snatch alt. R/L 50/35#s

10 synchro lateral burpees over bar after each round

*break up thrusters, pullups, snatches however…burpees much be synchro

23-30:00 rest

30-42:00 12 AMRAP (Igo/Ugo full rounds)

9/6 bike cals

25′ OH db lunge R 50/35#

10 goblet squats

25′ OH db lunge L 50/35#

*one person working at a time, cannot start until partner returns

201125 Hybrid WOD

Warm-up: 10:00

5 Box Jumps + 5/5 DB Suitcase DL + 10 Air Squats + :20 Hollow Hold + :30 Machine

Conditioning: E5MOM for 35:00

1- 20 BBJO (24/20”)

2- 30 SL V-up (per side) + V-up

3- 40 DB Power Cleans (35/25s)

4- 50 Medball Sit-ups

5- 40 Wall Ball (20/14 to 10/9’)

6- 30 BJO (24/20”)

7- 20 DB Burpees (35/25s)

*Complete 1 movement each round into max Machine until 4:00

201125 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 10 pass thrus + 10 bb strict press + 10 RR + :30 machine

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

20 box jump (step-down) 24/20″ (sub step-ups)

15 dbl db hang snatch 35/25#

10 db burpees

5 db thrusters

*max lateral burpees over dbs in remaining time

201125 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 bb/db bench press (build) + 5 pause RR + 8 dbl db/kb PP

Strength: 18 AMRAP

5 bb/db bench press (building every round if possible)

8 pause bb bent over rows

8 seated (on floor) dbl db strict press

8 bb curls

Conditioning: for time (16:00 cap)

50 wall balls 20/14# to 10/9′

30 dbl db/kb push press 50/35#

50 box jumps 24/20″ (step-down)

30 dbl db/kb hang CJ 50/35#

50 situps (scale up to 30 TTB or 40 knee raises)

201124 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Machine + 10 RR + 10 Kbs

Strength: 18:00

10 Pullups (accumulated in 3-5 sets)

5 Dkb Swings + 200’ Farmer Carry + 5 Swings

10 BB Curls

5 Dkb Cleans + 200’ FR Carry + 5 Cleans

Conditioning: 3 Rds For time (15:00 Cap)

150 Single Unders (80 Double Unders)

10 DB Stoh (50/35s)

15 Deadlifts @155/105

10 Deficit Pushups (on DBs)

201124 Burn WOD

Warmup: 10:00

dynamic + AMRAP: :30 machine + 10 AKS + 10 situps + 10/10 banded lateral walk

Conditioning: 25 AMRAP

8 heavy dbl kb front squats

30/30′ banded lateral walk

15/10 calorie AB or Echo

5-8 strict pullups

5/5 heavy db hang CJ

201124 FF WOD

Warmup: 10 AMRAP

400m run/row or 25/18 calorie bike or 800m C2

50 single unders (move to DU if you have them)

10 RKBS

5 burpees

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

800m run/row or 1600m C2 or 55/40 calorie Echo

15 deadlifts 155/115#

100 singles or 35 DU

10 burpees to 6″ target

Extra: tabata x 8 rounds

alternate db pushups and db renegade rows

201123 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB FS (build) + 10 Air Squats + 5 Burpees

Strength: 25:00 (or FF Squat Program)

A) Build to a 5RM FS (goal is within 5-10 lbs of 4RM from 11/9)

B) Amrap remainder of time:

:10 Bike Sprint (AB/Echo)

20 Leg Lifts over DB

3 FS @70-80% of 5RM (for speed)

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

15/10 Cal AB/Echo buy-in:

Amrap of:

2 DB Devil’s Press

1-2-3… DB Clusters

*Pick up each Amrap where you left off – every round starts with Bike

201123 Burn WOD

Warmup: 15 AMRAP

run/row 300m (switch each round)

10 wall balls

50 single unders

10 db thrusters

10 RR

Conditioning: 3 rounds for time (20:00 cap)

800m row or run (try to alt rounds)

20 wall balls

15 dbl kb deadlifts 53/44#s

10 burpees to 6″ target

201123 FF WOD

Warmup: 10:00

dynamic + AMRAP: 3FS/5BS (build) + 10/10 banded lateral steps + :30 machine + 5 1&1/4 air squats

Strength: 20-25:00

Option 1: FS/BS program

6 x 3/6 @ 80% 1rm FS, rest 2:30-3:00 between sets

Option 2: AMRAP

5/5 front squats/back squats (build each set)

15/15 banded lateral walk steps R/L

10/10 SL glute kick backs

5/5 cossack squats R/L

1:00 bike moderate pace

Conditioning: 12 EMOM

1 – 30 mountain climbers

2 – :20 hollow hold + :20 arch hold

3 – :45 elbow plank

201120 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Bench (build) + 5 Burpees + 5 RR

Strength: 20:00

Accumulate 5 Bench Press @85-90%

Accumulate 6-8 Pullups

12 Seated DB Tri Ext

16 Alt Hammer Curls

Conditioning: 2 Rounds FT w/ Partner (15:00 Cap)

50 Cal AB/AR (1 Rd on each machine)

50’ DB OH Lunge Walk (R)

5 DB Man Makers

50’ DB OH Lunge Walk (L)

*Split Cals however – YouGoIGo exercises for last 3 movements

201120 Burn WOD

Warmup: 12 EMOM

1 – :45 machine

2 – 10 dbl kb/db deadlifts + 50′ farmers walk

3 – 100′ dbl kb/db front rack walk

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

40/32 calorie bike (AB or Echo)

30 situps

25 wall balls 20/14# to 10/9′

20 pushups

10 dbl kb/db hand CJ 35/25#

*max meters bike erg/row erg/run remaining time

201120 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 power cleans (build) + 5 STOH (work to jerk) + :30 machine

WL: 10 EMOM

1 power clean and jerk (start at 50-60% and build every 1-2 sets)

Conditioning: 25:00 w/partner

0-16:00 AMRAP

5 power cleans 135/85#

8 lateral burpee over bar

5 pullups (option to scale up to C2B or BMU/RMU, scale down to jumping or RR)

*other partner is completing 15/10 calorie AB or Echo or AR, switch when calories are complete and pick up work where partner left off (1:30 cap on time for cals)

16-19:00 rest

19-25:00 6:00 AMRAP

12 DB box step-overs 35/20# 24/20″

8 devils press

*break up reps however, one person working at a time

201119 Hybrid WOD

Warm-up: 10:00

5 BB Back Squats(Build) + 10/10 Glute Bridges (on Bench) + :30 Machine

Strength: 20:00 (or FF Squat Program)

A) 2 x 10 Back Squat @70% of 1RM

B) Amrap:

10 BB Glute Bridges (same weight as BS)

1:00 Hollow Rocks (sub hollow hold)

50’/50’ Banded Lateral Walk

Conditioning: 3 Rds For time (13:00 Cap)

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

16 Wall Balls (20/14 to 10/9’)

14 Box Jump Overs (24/20”)

*2:00 Rest between rounds – treat each round as a sprint

201119 Burn WOD

Warmup: 5 rounds at increasing intensity (20 cap)

row/run 300m (alternate rounds)

5 V-ups (10 toe touches)

10 goblet squats

5 dbl db hang power cleans 35/20#s

Conditioning: 14 AMRAP

3,6,9…etc ladder

wall balls

db/kb hang snatch alternating

20/14 calorie row/bike

201119 FF WOD

Warmup: 8:00 AMRAP

dynamic + AMRAP: 3FS + 5BS + 10 reverse lunges + 2 broad jumps

Strength: 20:00

Option 1: FS/BS

5/4×8 @ 75% 1rm FS + 5# rest 2:30-3:00 between sets

Option 2: AMRAP

dbl kb front rack tempo squat x 6 (22×1) 2down/2pause/fast up/1 pause

banded good mornings x 12

dbl db step-downs x 8/8 (controlled eccentric, all 8 on one side then 8 on other)

200m run or row recovery pace

Conditioning: 15 AMRAP (for quality!)

10 dball slams (15-30#, catch on bounce if possible)

machine 1:30 moderate pace

10 med-ball OH rotational slams (red med/balls only

5/5 heavy db cj 50/35#+

10 back extensions on GHD

:30 HS hold (plexiglass only)

*work through these movements at a smooth, steady, recovery style pace. Challenge yourself on db hang CJ weight

201118 Hybrid WOD

Warm-up: 14:00

50/35 Cal Machine + Dynamic + Amrap: :30 Wall-sit + 10 Am Kbs + :30 Hollow Hold

Conditioning: E8MOM for 4 Sets

30/24 Cal Machine

30 KB Snatches

30 Air Squats

30 Sit-ups

*Max KB Clean + Jerk until 6:30/6:45/7:00/7:15

**Switch hands as needed on Snatches/CJ

201118 Burn WOD

Warmup: 8:00

dynamic + AMRAP: :30 machine + 10 pass thrus + 5 pushups + 5 RR

Conditioning: 30 EMOM

1 – 10-15 RR (scale up to 10-15 pullups)

2 – 20 seated russian twists 25/15# plate if possible

3 – 15 dbl kb deadlifts 53/35#s

4 – 15 box jumps 24/20″ (step-down preferred)

5 – 18/14 C2 bike cals

6 – rest

201118 FF WOD

Warmup: 10 AMRAP

machine :30 + 5 pushups + 5 ring rows + 5/5 SA db strict press + 10 pass thrus

Strength: 18 AMRAP

db bench press x 8 reps

strict pullups x 5-8

ring pushups x 15

db lateral raises x 12

Conditioning: for time (16:00 cap)

50/35 calorie bike/row/run

50 SDHP 75/55# (scale w/ 53/35# KB)

50 wall balls 20/14#

50 deadlifts 165/125# (scale dbl kb DL)

*choose the order to perform the workout but must complete all 50 reps at one station before moving to the next

201117 Hybrid WOD

Warm-up: 8:00 Amrap

:30 Machine + 10 Ring Rows + 10 PVC Passthroughs + 10 BB Curls

Strength: 18:00

10 Pullups

200’ Farmer Carry

100’ Sandbag/Dball Carry

1:00 Deadhang (accumulated if needed)

Conditioning: 17:00

0:00-8:00: EMOM

1- 50 Single Unders + 10 DB Stoh

2- 8 Lat Burpees over DBs

8:00-10:00: Rest

10:00-17:00: 4 Rds for time

50 Single Unders

10 DB Stoh

8 Lat Burpees Over DBs

201117 Burn WOD

Warmup: 12 EMOM

1 – run :45

2 – 15 situps

3 – 12/8 pushups

Conditioning: 20 AMRAP

400m run/1000m C2 bike (2:30 cap on machine, scale distance if needed)

10 dbl KB front rack squats 35/26#

20 V-ups (sub 40 toe touches)

30 jumping lunges

40 RKS 53/35#s

50′ dbl kb walking lunges (same weight as front squats)

201117 FF WOD

Warmup: 9 EMOM

1 – machine

2 – 10 rks + 10/6 pushups

3 – 50 singles (move to DU x 25 if possible)

Conditioning: Aerobic Conditioning

10 EMOM

1 – bike/run/row (start 50-60% effort build to 90% by the last set)

2 – 10/6 pushups + 5 V-up (10 toe touches)

rest 3:00

3 AMRAP x 3 w/1:00 rest between (shoot for same score each AMRAP)

50 singles/20 DU (max time :30 on rope)

3 db man makers 35/20# (no squat just CJ)

rest 3:00 total after last AMRAP

10 EMOM

1 – 10-15 TTB (if not at least 8+, sub sit-ups x 20)

2 – 8 dbl db snatches + 8 dbl db push press 35/20# (same weight as man makers)

*The goal for today’s workout, as it should always be during aerobic focused pieces, is to maintain steady output across all workouts and movements. Scale weights, movements, and reps to obtain this. At no point should you have your hands on your knees and gasping for air! You should feel better upon completion of this workout then when you started!!!

201116 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB FS (First 2 Reps Tempo) + 10 Reverse Lunges + :30 Machine

Strength: 20:00

A) Accumulate 14 Reps @95-100% of 4RM FS from last week

B) Amrap remainder of time:

6 Heavy Tempo Goblet Squats

12 SSJ (each for height)

:15/:15 Star Plank

Conditioning: 2 Rounds (15:00)

0:00-2:00: 20/14 Cal AB/Echo

2:00-6:30: Every :30 for 4:30

1- 9 DB DL

2- 7 DB Power Cleans

3- 5 DB Hang Squat Cleans

6:30-7:30: Rest

201116 Burn WOD

Warmup: 12 EMOM

1 – row 12/8 calories

2 – 15 AKS

3 – 15 squats

Conditioning: 4 AMRAP x 5 rounds w/:90 rest btw

row 200m/150m

8 dbl db snatch

6 devils press

2 man makers

AMRAP row meters remaining time

201116 FF WOD

Warmup: 10:00 AMRAP

AB or Echo 12/8 calories + 3FS/5BS (build) + :30 wall sit + 5 jump squats

Strength: 20:00

Option 1: squat program

5×4/8 FS/BS at 75% 1rm FS, rest 2:30 between sets

Option 2: AMRAP

5 box squats (build)

50′ banded lateral walk (25’/25′)

SL glute bridge on bench 10/10

12/8 calorie recovery bike

Conditioning: 12 EMOM

1 – bike 12/8 calories

2 – 12 alt. db snatches

3 – 15 air squats

*add 2 snatches and 5 squats each round

201113 Hybrid WOD

Warm-up: 10:00

8x(.5 + 1) BB Bench + 10 Ring Rows + :30 Machine

.5 + 1 = Bring bar down to chest – extend halfway up – lower bar back down to chest – extend fully

Strength: 20:00

A) Bench Press – Accumulate:

5/7/9 Reps @95/90/85% of Heavy Single from Last week

B) Amrap of: 5 Pull-ups + 10 Alt DB Hammer Curls

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

1000m Row/800m Run Buy-in

24-18-12-6

BBJO (24/20”)

6 DB Man Makers after each round of BBJO

201113 Burn WOD

Warmup: 8:00

dynamic warmup + AMRAP bike cals

Conditioning: 7 rounds for time (30:00 cap)

row/run 400m (alternate machines each round) only use C2 bikes if needed 800m

8 kb/db deadlifts 35/25#

100′ farmers walk

8 kb/db front squats

201113 FF WOD

Warmup: 8 AMRAP

machine :30 + 3 power snatch or power clean (build) + 10 pvc pass throughs

Weightlifting: 12 EMOM

2 power snatches or 2 power cleans (add every 1-2 sets, share bars/weights)

Conditioning: for time w/partner (20:00 cap)

buy-in: 100 single db 50/35#s box step-ups 24/20″

8 rounds

15 AB or Echo bike cals (FF pairs 12)

8 db hang clean and jerks 50/35#s

buy-out: 40 burpee pull-ups (sub burpee + jumping pullup)

*for the burpee + jumping pullup perform the burpee then step onto red mat(s) and perform the pullup or use moveable PU bars

201112 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB DL (build) + 10 Cossack Squats + :30 Machine

Strength: 20:00 (or FF Squat Program)

2 Deadstop DL + 3 TnG DL (@75%+)

10 Dkb/Ddb Deficit FR Reverse Lunges (Hvy)

15 BB Glute Bridges (ahap)

100’ Banded Lateral Walk (50’/50’)

Conditioning: E2MOM for 10:00

10/7 Cal AB/Echo

10 Alt DB Snatches

*Add 1 Cal and 2 Snatches per round, finishing with 14/11 and 18

201112 Burn WOD

Warmup: 15 AMRAP

10/7 calorie machine + 16 walking lunges + 8 AKS + 8 goblet squats + 50 singles

Conditioning: 18 AMRAP

400m row/run (alternate machines each round)

12 db/kb hang CJ

14 box jumps 24/20″

16 situps

100 singles

201112 FF WOD

Warmup: 10:00

dynamic + AMRAP: 3FS/5BS (build) + 8 jumping lunges + :30 machine

Strength: 20:00

Option 1 – FS/BS 5×4/8 at 70% +5# rest 2:30 between sets

Option 2 – AMRAP

5 front squats (build)

16 alternating dbl kb/db front rack reverse lunges (off 6″ red pad)

8/8 single leg glute bridges (on bench)

:45 weighted wall sit

Conditioning: 8 AMRAP

10/7 calorie machine

4 devils press 35/25#s

201111 Veterans Day Fundraiser

B Athletics, on behalf of Ava Georg, is hosting a fundraiser on Veterans Day, 2020. We will accept any and all donations to be combined and given to “Old Glory Honor Flight” which is the charity that Ava has chosen. Ava will be entering the Army National Guard upon graduation in 2021 and wanted to do something to give back to current Veterans in the area. Checks can be written to B Athletics and cash will be collected at the gym throughout the day. Below is a brief outline of what “Old Glory Honor Flight” is all about.

Old Glory Honor Flight was founded in 2009 by a dedicated group of volunteers based in Appleton, WI. Our original mission was to fly local WW ll veterans to Washington DC on a one-day trip to see the memorials built in their honor, including the World War ll Memorial. Through the years, our mission naturally transitioned to include younger veterans of the Korean and Vietnam wars. 

The Old Glory Honor Flight missions are completely free of charge to the veteran; we believe it’s a meaningful way to say ‘Thank You’ for their service and sacrifice. Every detail of their day long trip has the vets’ best interest in mind to ensure they have a safe, memorable trip and one that conveys appreciation and admiration from our broad community. On each flight, we travel with trained volunteers who act as guardian escorts, a volunteer medical team, professional photographers and a host of others like the DC Park Police who ensure the veterans get the ‘red carpet’ treatment.

To honor our Veterans we will be performing a Hero WOD during each class time throughout the day. Below is a list of the workouts and the Veteran(s) they are named after.

“The Seven” – 5AM FF WOD

7 rounds for time:

7 HSPU (sub db strict press 35/20#

7 Thrusters (135/95)

7 T2B (sub knee raises)

7 deadlifts (245/165)

7 Burpees

7 KBS (53/35)

7 pull ups (sub jumping pullups or RR)

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

“Bulger” – 6:15am Burn WOD

10 rounds for time 

200m run/row 400m C2 bike

7 C2B (sub jumping C2B or RR)

7 Front squats (135/95)

7 HSPU (sub db strict press 35/20#)

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

“Donny”  – 9AM FF WOD

21-15-9-9-15-21 for time

Deadlifts (225/155)

burpees 

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

“Collin” – 12pm Hybrid WOD

6 rounds 

800m run/row 1600m C2 bike

12 STOH 95/65#

12 box jumps 24/20″

12 SDLHP 95/65#

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

“Bull” – 4pm Hybrid WOD

2 rounds for time 

200 DU (400 singles)

50 OHS (125/85) (sub FS)

50 pull ups (sub jumping pullups or RR)

1 mile run/row or 3200m C2 bike

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

“Nate” – 5/6pm WOD

20min AMRAP

2 ring mu (sub jumping C2B pullups)

4 HSPU (sub db strict press 35/20#)

8 AKBS 53/35#

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

201110 Hybrid WOD

Warm-up: 10:00

Dynamic

Amrap: 10 PVC Passthroughs + 5 Tempo Pushups + 10 Ring Rows + :30 Machine

Strength: 20:00 EMOM

1- :30 Max BB Strict Press

2- :10 Pullup Hold into :20 Max Pullups (sub RR Hold and RR)

3- :30 Max Ring/Bar/Bench Dips

4- :30 Max BB Curls

Conditioning: 5:00 On 2:00 Off x 2 Rds

25-20-15: Wall Balls

75 Single Unders after each round of Wall Balls

*Max Burpees to 6” in remaining time

201110 Burn WOD

Warmup: 8 AMRAP

machine 12/8 calories + 10 walking lunges + 10 AKS + 5 pushups + 5 RR

Conditioning: 6 AMRAP x 4 w/2:00 rest between

bike/run/row 2:00

20 situps

10 db hang cleans 35/25#s

20 air squats

10 db push press

*max distance on machine remaining time

goal is to complete more distance in the first 2:00 each round and at the end of each round

201110 FF WOD

Warmup: 10 AMRAP

machine 12/8 calories + 10 walking lunges + 10 AKS + 5 pushups + 5 RR

Conditioning: 6 AMRAP x 5 w/2:00 rest between

bike/run/row 2:00

20 TTB (sub situps)

10 hang cleans 115/75#

20 air squats

10 push jerks 115/75#

*max distance on machine remaining time

goal is to complete more distance in the first 2:00 each round and at the end of each round

201109 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB FS + 10 Split Squat Jumps (for height) + 10/7 Cal Bike

Strength: 25:00 (or 4/8 FF Strength)

A) Build to a 4RM Front Squat

*shooting for same weight as 3RM from 2 weeks ago

B) Amrap remainder of time:

10 FR Step-ups (Front Rack)

5 Front Squats @85% of 4RM (for speed)

3 Box Jumps (for height)

Conditioning: For time (7:00 Cap)

64 Air Squats

32/24 Cal Bike (AB/Echo)

16 DB Stoh (50/35s)

8 DB Clusters (50/35s)

201109 Burn WOD

Warmup: 10:00

dynamic + 21-15-9 kbs + situps + reverse lunges

Conditioning: 30 EMOM

1 – 10-15 V-ups (sub 20 toe touches)

2 – 16 box step-ups

3 – C2 bike/row max calories (use full minute here)

4 – rest

5 – 12 wall balls

6 – 75 single unders

201109 FF WOD (lower body focus)

Warmup: 10:00

dynamic + AMRAP: 3fs/5bs + 5 jump squats + 10 jumping lunges + :30 bike

Strength: 25:00

1 – FS/BS program:

5 x 4/8 @ 70% 1rm FS, rest 3:00 btw sets

2 – AMRAP

5 box back squats (set height of box so you hit parallel at bottom, build each set)

*wider stance than traditional back squat w/ emphasis on hips back and vertical shins

20 db walking lunges (at sides)

SL deadllift w/ 2 db/kb x 8/8

standing box jump x 3 reps (work to max height, reset between)

Conditioning: 12 EMOM

1 – 10 V-ups

2 – 15 SDHP 53/35#s

3 – 20 jumping lunges

201106 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Bench Press + 10 Air Squats + :30 Machine

Strength: 16:00

A) Build to a Heavy Single Bench Press

B) Amrap of:

10 BB Curls

10 BB Sit-ups

15 BB Strict Press

*Same weight on all exercises

Conditioning: E5MOM for 20:00 w/ Partner

400m Row

20 Synchro Air Squats

20 DB Bench Press

10 Synchro Burpees

201106 Burn WOD

Warmup: 8 EMOM

1 – machine :45

2 – 10 db push press + 10 squats

Conditioning: 24 EMOM

1 – 10 db thrusters

2 – 18 jumping lunges

3 – 16 situps

4 – 12 kb SDHP

201106 FF WOD

Warmup: 8 EMOM

1 – machine :45 (build intensity each round)

2 – 3 burpees + 10 squats

Weightlifting: every 1:30 x 8 sets

hang clean and jerk double (start moderate 60-65% 1rm, build to max)

*drop and reset between reps

Conditioning: 20:00 w/partner

100 burpee buy-in

8 rounds

7 thrusters 115/75#

14 pullups (sub RR or jumping pullups)

21 synchro air squats

AMRAP remainder of time 15 cal AB or Echo bike + 15 kb SDHP 53/35#s

201105 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 Reverse Lunges + 10 Ring Rows + 20 Bodyweight Glute Bridges (on Bench) + :30 Machine

Or Amrap: 3fs/5bs + 5 jump squats + :30 machine

Strength: 20:00 (May also do 7/13 Sqt Prgm)

10 BB Glute Bridges (as heavy as possible)

40’/40’ Banded Lateral Walk

10 Strict Pullups (choose appropriate weight/band to take 3-5 Sets to accumulate, NOT 1)

20 Band Pullaparts

Conditioning: 3:00 On 2:00 Off x 3 Rds

1:00 Max SKB Snatches

1:00 Max Distance DKB Farmer Carry

1:00 Max SKB Clean + Jerk

2:00 Rest

*No rest between movements – switch whenever you’d like on snatches/cj – use same Kb set throughout unless snatching bell is significantly lighter

201105 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 12/8 calorie bike + 10 kb deadlifts + 10 bb good mornings

Conditioning: 5 rounds for time (15 cap)

20/14 calorie bike

12 heavy kb deadlifts

12 kb goblet squats (single kb)

Extra: 5 EMOM

:30 wall sit into :15 max air squats :15 rest

201105 FF WOD

Warmup: 10:00

dynamic + AMRAP: 3fs/5bs + 5 jump squats + :30 machine

Strength: 20-25:00

Option 1: FS/BS program

4×7/13 at 65% 1rm +5# rest: 2-3:00 between sets

Option 2: AMRAP

8/8 split squats (rear foot on bench)

8 partner leg curls

10/7 cal AB or echo SPRINT

8 heavy dbl kb front squats

Conditioning: 10 EMOM

8/4 calorie AB or echo (bike erg only if needed start 12/7 cals)

*add 1 calorie each minute finish 17/13 (21/16 finish on erg)

201104 Hybrid WOD

Warm-up: 12:00

3:00 Machine (inc pace every :30)

Amrap: 10 R. Kbs + :30 Hollow Hold + 10 Box Step-ups (move to Box Jumps) + :30 Machine

Conditioning: Every 10:00 for 30:00

500m Row (400m Run/1000m C2 if needed)

40 Sit-ups

30 KB Sumo DLHP (53/35)

20 Box Jump Overs

*Max Machine distance until 9:00 – steady/consistent pace – scale reps to get minimum of 1:00 back on machine

Extra: 5:00 Amrap

10 Leg lift Complex

:20 Superman/Arch Hold

1 LLC = Right Leg Lift – Left Leg Lift – Both Legs

201104 Burn WOD

Warmup: 4 rounds (15 cap)

row 300/250m + 10 db snatches + 10 knee raises + :30 wall sit

Conditioning: 18 AMRAP

row 500/400m

20 single DB step-ups 50/35#

20 bb push press 75/45#

60 single unders (25 DU)

20 bb push press

20 single DB step-ups

201104 FF WOD (upper body focus)

Warmup: 10:00

dynamic + AMRAP: 5 bench press (build) + 10 db snatches + 10 shoulder taps + 50 singles

Strength: 18 AMRAP

3 bb bench press (build every set)

8/8 kneeling Filly press (heavy kb in opposite F.R.)

band pull-apart x 15

db lateral fly x 12

Conditioning: for time (14 cap)

21-15-9

deadlifts 155/105#

lateral burpees over bar

9-15-21

alt db snatch 50/35#s

TTB (sub sit-ups or knee raises)

201103 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 PVC Passthroughs + 5/5 DB Strict Press + 10 Ring Rows

Strength: 18:00

5 Seated DB Strict Press (ahap)

10 Ring Rows (feet on box if possible)

100’/100’ DB/KB Overhead Carry

10 DB Pushups + Renegade Row (10 Pushups and 5/5 RR total)

Conditioning: For time (16:00 Cap)

30-20-10

BB Deadlifts (155/105)

DB Stoh (50/35s)

Wall Balls (20/14 to 10/9’)

EMOM including 0:00: 5 Lateral Burpees over Bar

201103 Burn WOD

Warmup: 8 AMRAP

200m run + 10 goblet squats + 10 pvc pass thrus + 10 situps

Conditioning: 30 EMOM

1 – dbl kb/db front rack walking lunges x 50′

2 – rest

3 – max calorie C2 bike

4 – rest

5 – db devils press x 8 reps

6 – rest

201103 FF WOD (aerobic focus)

Warmup: 12 AMRAP

500C2 bike/250m row/200m run + 8 wall balls + 8 RR + 5 db power cleans

Conditioning: every 7:00 x 4 rounds w/1:30 rest between

500m row/1000m C2/35 cal AB or echo/run 400m

25 wall balls 20/14# to 10/9′

15 pullups (sub RR or banded strict pullups, no jumping)

25 AKS 53/35#

15 db power cleans 35/25#

*goal is to finish each round faster or the same as the previous round

*each round always start on a machine, mix the order of movements after that each round to never do the same order twice…use a different machine each round row/AB/C2 bike/echo/run

201102 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Front Squats (build) + 5 Jump Squats (for height) + :30 Bike

Strength: 20:00

A) Accumulate 12 Front Squats @95-100% of 3RM from last week

B) Amrap remainder of time:

:30 Weighted Wall-sit

10/10 BB Bulg Squats

Conditioning: E3MOM for 15:00

10 Power Cleans

25’ FR Lunge Walk

5 Devil’s Press

25’ FR Lunge Walk

*Same set of DBs throughout

201102 Burn WOD

Warmup: 5 rounds (15 cap)

500 C2 + 10 box jump overs + 10 AKS + 50 singles

Conditioning: 18 AMRAP

20/14 calorie machine

18 wall balls

16 box jump overs

14 pushups

12 RR

75 single unders

201102 FF WOD (lower strength focus)

Warmup: 8 AMRAP

:30 machine + 3 front squats + 5 back squats 10 walking lunges

Strength: 20-25:00

Option 1: squat program

4 x 7/13 front squat/back squat at 65% of your 1rm front squat (heavier than last week)

rest 2:30 between sets

Option 2: AMRAP

5 back squats (build in weight)

16 alternating goblet reverse lunges off 6″ pad

dbl kb front rack wall sit x :30 (heavy)

SL glute bridge on floor x 10/10

1:00 recovery bike

Conditioning: 12 EMOM

1 – 6/6 kb/db hang CJ 44/26#

2 – 10/8 pushups + 10 situps

3 – 100 singles (35 DU)

201031 Saturday

Strength: 30:00

1. find a heavy snatch or cj for the day
2. find a heavy bs for the day

Conditioning: 70:00 cap w/partner or group of 3

1 mile assault runner (sub 3500m C2 bike or 1800 C2 row)

100 HSPUs (sub 115/80# push press)

200 pistols (sub x2 walking lunges)

300 pullups (sub RR or jumping pullups)

1 mile assault runner

*all people run/bike/row the whole distance at the same time, split up remaining work as needed..complete all 100 before moving to 200, then finally 300 before the remaining run

201030 Hybrid WOD

Warm-up: 10:00

5 BB Bench Press(build) + 5 Tempo Pushups + :30 Machine

Strength: 18:00

BB Bench Drop Set (Hvy – Mod Hvy – Mod)

100’ Dball/Sandbag Carry

10 DB Skull Crushers

1:00 Recovery Machine

Conditioning: For time w/ Partner (17:00 Cap)

300 Single Unders

50 Cal Echo/AB (MF 45 – FF 40)

25 DB Man Makers (50/35s)

10 Wall Walks

*30 Back Squats (155/105) after each movement

201030 Burn WOD

Warmup: 10:00

dynamic + 12/9 C2 cals + 12 rks + 12 squats

Conditioning: 30 EMOM

1 – C2 calories 15/10

2 – dbl db/kb push press x 10

3 – burpee box step-up x 5

4 – single arm db thruster x 5/5

5 – rest

*add 1 calorie/rep to each movement each round

201030 FF WOD (WL + partner workout)

Warmup: 10 AMRAP

machine :30 + 5 hang power cleans + 5 push press (build)

WL: every 1:30 x 8 rounds

2 hang power cleans + 1 jerk (push or split)

Conditioning: 18 AMRAP w/partner

40 hang clusters 115/75# (hang clean + thruster)

40 pushups

40 calorie machine

40 pullups (sub RR or jumping pullups)

201029 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Bike + 10/10 SL Glute Bridges + 10/10 Crossbody DL

Strength: 18:00

10 BB Glute Bridges (as heavy as possible)

20/20 Single Leg Kickback

10/10 DB Bent-over Rows (hold 1 DB in top position while rowing other DB)

20 Banded Pullaparts

Conditioning: For time (12:00 Cap)

30-20-10

SKB Snatches

SKB Clean + Jerk

DKB Cleans

*Switch as needed on SKB movements

Extra: For Completion

21-> 3 V-ups

:30 Arch Hold after each round

201029 Burn WOD

Warmup: 8:00

dynamic + AMRAP: 10 kb SD + 10 RKS + :30 bike

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

500/400m row (x2 C2 bike if needed)

15 KB SDHP

10 dbl kb/db hang CJ

*max devils press in remaining time

201029 FF WOD

Warmup: 10:00

dynamic + AMRAP: :30 machine + 5 pushups + 5 RR + 5 goblet squats

Strength: 20:00

Option 1: squat program

4×7/13 fs/bs +5# from Monday (Monday was 60%1rm FS) rest 2:30 btw sets

Option 2: AMRAP

goblet split squat rear foot elevated x 8/8

partner leg curls x 8

dbl kb front rack wall sit x :30

AB or Echo bike sprint x :20

Conditioning: 12 EMOM

1 – 16 alt. db snatches 50/35#s

2 – 14 SDHP 95/65#

3 – 12 TTB (sub 12 knee raises or situps)

201028 Hybrid WOD

Warm-up: 15:00

15/10 Cal + :30 Wall-sit + 10 DB Push Press + 5 Burpee Box Step-ups

Conditioning: 2:00 On 2:00 Off x 9 Sets

1- 20/15 Cal + Max DB Burpees

2- 20 Alt DB Snatches + 16 SSJ + Max Air Squats

3- 1:00 Max BJO + 1:00 Max DB Box Step-Overs (24/20”)

*Alt 1/2/3 for 3 total rounds through, each 2:00 should be a borderline sprint

201028 Burn WOD

Warmup: 10 AMRAP

run 200m + 50 singles + 10 db push press + 10 RR

Conditioning: 28:00

5 burpees to 6″ target

10 wall balls

15 situps

rest 3:00

5 rounds 1:00on/1:00 off

max distance run (sub rowers if not enough runners to alt people)

*scale reps as needed in 1st part to have :15-:20 rest per set

201028 FF WOD (upper strength focus)

Warmup: 10:00 AMRAP

machine 1:00 + 10 BB strict press + 10 pass thrus + 20 PU shoulder taps

Strength: 18:00 AMRAP

BB push press x 5 reps (build)

dbl kb bent over rows x 8

SA db bench press 8/8

band pull-apart x 20

Conditioning: 12:00

1)for time (9:00 cap)

21-15-9 db/bb power cleans + lateral burpees over db/bb db:50/35#s bb:135/95#

2)at 9:00 complete 3:00 AMRAP power cleans

*if you finish before 9:00 you get to rest until 9:00, if you aren’t done at 9:00, stop and start your AMRAP of power cleans

201027 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Strict Press + 10 Air Squats + 10/7 Cals

Strength: 18:00

6 BB Push Press (Build)

200’ Front Rack Carry

6-8 Pullups

1:00 Deadhang

Conditioning: 3 Rds for time (17:00 Cap)

500m Row/400m Run

100 Single Unders

25 Wall Balls (20/14 to 10/9’)

10 Deadlifts @245/165

201027 FF/Burn WOD

Warmup: 10:00

3:00 machine increase pace every :30 + dynamic + AMRAP 5 RR/5 pushups/5 squats

Conditioning: 3:00on/3:00 off x 6 sets (alternate A & B) (Burn x 4)

A) bike/row/run x 20/15 calories + AMRAP “Cindy”

*Cindy is 5 pullups/RR + 10 pushups + 15 squats

B) AMRAP: 30 DU + 15 AKS 53/35# (sub 75 singles)

*goal is to increase pace every round…start round 1 around 70%, set 2/3 should be all out effort

201026 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Front Squats + 5 Burpees (jump for height) + :30 Machine

Strength: 20:00

A) Find a 3RM Front Squat (goal is close to 2RM from 2 weeks ago)

B) Amrap remainder of time:

20 Bodyweight Glute Bridges

15/15 Banded Lateral Steps

5 FS @85% of 3RM

Conditioning: 15:00 EMOM

1- 12/9 Cal AB

2- 8 DB Hang Clusters + Max Devil’s Press

3- Rest

201026 Burn WOD

Warmup: 15 AMRAP

machine 1:00 + 20 walking lunges + 15 RKS + 10 back squats + 5 burpees

Conditioning: 24 EMOM

1 – machine 12/9 calories

2 – 16 alt db snatches

3 – :40 wall sit

4 – 20 mountain climbers

201026 FF WOD (lower strength focus)

Warmup: 10:00

dynamic + AMRAP: 5 front squat + 5 back squats + :30 machine

Strength: 20:00 (pick option 1 or option 2)

Option 1 – 7/13 squat program

4×7/13 front squat/back squat at 60% 1rm front squat w/2:00 rest between sets

Option 2 – AMRAP

front squat x 5 (moderate – moderately heavy)

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

banded lateral walk x 15/15 steps

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

Conditioning: for time (12 cap)

21-15-9

hang power cleans 115/75#

alternating db snatches 35/25#s

pistols (sub goblet reverse lunges 53/35#)

201023 Hybrid WOD

Warm-up: 8:00 Amrap

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

Strength: 20:00

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

5 Pull-ups (3s pause @top)

10 Ring Dips (scale with band)

:20-:30 Accumulated L-sit on Parallettes

Conditioning: 17:00 Amrap w/ Partner

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

40 BB Front Squats (115/85)

30 DDB Snatches (35/25s)

20 Box Jump Overs (30/24”)

201023 Burn WOD

Warmup: 15 EMOM

1 – machine :45

2 – wall sit :40

3 – dbl kb/db push press x 12

Conditioning: 20 AMRAP

10 bb push press 115/75#

12 box jump step-downs 24/20″

14 situps/knee raises/TTB

100′ farmers walk heavy kb/db

15/10 calorie machine

201023 FF WOD

Warmup: 10:00

dynamic + pvc/BB overhead warmup

Technique/WL: 20:00

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

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

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

Conditioning: 15 AMRAP w/partner

15 calorie machine

15 db box step-overs 24/20″ 35/25#s

15 db thrusters (same # as step-overs)

15 db hang CJ

201022 Hybrid WOD

Warm-up: 10:00

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

Strength: 18:00

5 Deadstop Deadlifts (no tng)

16 Dkb/Ddb FR Reverse Lunges (on plate)

20 Leg Lifts Over DB/KB

:45 Superman Hold

Conditioning: 9:00 Ladder

3-6-9… Sumo DLHP

3-6-9… Lateral Burpees over Bar

*60 Singles after every round

Extra: 3 Rds For Completion

15 BB Curls

:45 Deadhang

201022 Burn WOD

Warmup: 9 EMOM

1 – 80-100 single unders

2 – :45 row/run

3 – 6 burpees

Conditioning: 20:00

0-5:00 for time

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

2:00 rest

7-12:00: AMRAP

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

2:00 rest

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

med ball situps + devils press 35/25#s

201022 FF WOD (De-load week)

Warmup: 10:00

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

Skill Work: 20:00

double unders (progress to heavy or drag rope)

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

pistols (ring or banded to weighted)

kip swing hollow/arch

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

Conditioning: 15 EMOM

1 – row/run 13/10 calories

2 – 10/8 pushups + 10 jumping lunges

3 – 6 devils press 35/25#s

:40-:45 max working time per minute

201021 Hybrid WOD

Warm-up: 15:00

60 Cal Bike/Row/Run

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

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

1- Row/Run (bike if needed)

2- Wall Balls (20/14 to 10/9’)

3- Kb Snatches (switch as needed)

4- Elbow Plank

5- Sit-ups

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

201021 Burn WOD

Warmup: 10:00

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

Conditioning: for time (20:00 cap)

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

40 AKS

30 wall balls

20 db push press

10 burpees to 6″ target

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

201021 FF WOD (De-load week)

Warmup: 10:00

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

Strength: 15 AMRAP

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

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

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

12/9 calorie bike (moderate pace)

Conditioning: for completion (20:00 clock)

100 DU or 200 singles buy-in

20 db/kb hang CJ

30 goblet squats (same # as CJ)

40 TTB (sub situps or knee raises)

50 calorie machine

60 wall balls

100 DU or 200 singles buy-out

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

201020 Hybrid WOD

Warm-up: 10:00

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

Strength: 20:00 EMOM

1- 5 BB Strict Press + 7 Pushups

2- 5-7 Chin-ups

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

4- :20 Chin-up/RR Hold

Conditioning: For time (9:00 Cap)

21-15-9

BBJO (24/20”)

DB Bench Press (50/35s)

Extra: For Completion

75 Medball Sit-ups

201020 FF WOD (De-load week)

Warmup: 10:00

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

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

1000m row/2000m bike/800m run

20 alt. db snatches 35/20#

15 pullups/RR

5 burpees to 6″ target

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

201019 Hybrid WOD

Warm-up: 10:00

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

Strength: 20:00

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

B) Amrap of:

10/10 Goblet Bulg Split Squats

:30 Dkb Wall-sit

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

Conditioning: 15:00 Amrap

8/6 Cal Bike

4 Devil’s Press

8 DB Hang Squat Cleans

4 Devil’s Press

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

201019 Burn WOD

Warmup: 10:00

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

Conditioning: 28 EMOM

1 – 10 heavy goblet squats kb/db

2 – 7-10 pushups + 10-15 squats

3 – 15/10 calorie bike

4 – rest

201019 FF WOD (De-load Week)

Warmup: 10:00

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

Strength: 15 AMRAP

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

banded or light BB good mornings x 12

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

banded seated (on bench) hamstring curl x 20

Strength/Conditioning: 20:00

10 back squats @ 50% 1rm

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

15/10 calorie AB or Echo bike

5 standing broad jumps

201016 Hybrid WOD

Warm-up: 10:00

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

Strength: 18:00

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

20 Alt SL V-ups

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

20 Medball Sit-ups

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

100m Run

12 BB Stoh (95/65)

12/9 Cal AB or Echo

12 DB Bench Press (50/35s)

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

201016 Burn WOD

Warmup: 15 AMRAP

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

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

C2 bike 1000m

10 burpee box step-ups

100 single unders

max wall balls remaining time

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

201016 FF WOD

Warmup: 8 AMRAP

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

Strength: 15 AMRAP

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

banded lateral walk x 12 steps r/l

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

bb glute bridge x 10

Conditioning: for time w/partner (24 cap)

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

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

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

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

“Grace” – 30 clean and jerks 135/95#

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

201015 Hybrid WOD

Warm-up: 10:00

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

Strength: 18:00 EMOM

1- 10 Deadlifts (3 Sets max)

2- Max distance Farmer Carry

3- Rest

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

50 Single Unders

10 Wall Balls (20/14 to 10/9’)

5 BJO (24/20”)

201015 Burn WOD

Warmup: 10:00

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

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

1 – 10 db/kb thrusters

2 – 10 ring rows

3 – 10 dbl db/kb push press

4 – max distance run on treadmill

*each round add 1 rep per movement

201015 FF WOD (skill day)

Warmup: 10:00

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

Skill Work: (20:00 running clock)

handstand holds (free standing or on plexi)

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

L-sit hold on paralletes

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

Conditioning: 12 EMOM (recovery pace)

1 – :45 bike/row/run

2 – 10-12 ring rows

3 – 5 pushups + 10 squats

4 – 15 RKS

Extra: if time allows

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

201014 Hybrid WOD

Warm-up: 15:00

3:00 Machine (inc pace every :30)

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

Conditioning: E8MOM for 32:00

25/19 Cal (any machine)

20 SKB Snatches (53/35)

25 Pushups

20 DKB Cleans (53/35s)

25 Sit-ups

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

201014 Burn WOD

Warmup: 15 AMRAP

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

Conditioning: 5 rounds for time (20 cap)

500/400m row

20 wall balls

15 AKS

10 box jumps (sub step overs) 24/20″

201014 FF WOD

Warmup: 10:00

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

Strength: 18 AMRAP

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

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

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

bb bent over rows x 8

*goal is 4-5 working sets

Conditioning: for time (12 cap)

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

30/25 calorie AB or echo bike

30 db push press

30/25 calorie row

30 db reverse lunges (dbs at sides)

201013 Hybrid WOD

Warm-up: 10:00 Amrap

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

Strength: 18:00

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

B) Amrap remainder of time:

5 BB Push Press

7-10 Strict Chin-ups

15 DB Curls

Conditioning: 3 Rounds FT (15:00 Cap)

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

15 DB Stoh

12 DB Facing Burpees

9 DB Thrusters

201013 FF/Burn WOD (Aerobic Capacity)

Warmup: 10 EMOM

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

2 – 10 RKS + 6 burpees

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

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

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

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

201012 Burn WOD

Warmup: 4 rounds (15:00 cap)

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

Conditioning: 16 EMOM

1 – 13/8 calorie AB or Echo bike

2 – 15-20 situps

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

4 – 75-100 single unders

201012 FF WOD

Warmup: 10:00

dynamic + FS build

Strength: 15:00

find 1rm front squat

WL: 10:00

find 1rm hang clean (power or squat)

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

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

201010 WL

Warmup: 8:00 AMRAP

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

Technique/Accessory: 30:00

1a. clean review (from floor)

1b. jerk review

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

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

2c. 4×3 standing muscle squat clean

3a. 10 EMOM – 1 clean and jerk

201009 FF WOD

Warmup: 9 EMOM

1 – bike 12/8 calories

2 – 5 burpees + 10 squats

3 – rest

WL: 8 EMOM

1 hang power clean + 1 hang squat clean

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

Conditioning: 25:00 w/ partner

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

12 rounds

10 pullups

15 pushups

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

5 rounds

8 devils press 35/25#s

10 db front squats

*max synchro burpees to 6″ target in remaining time

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

201012 Hybrid WOD

Warm-up: 10:00

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

Strength: 20:00

2 Front Squats (building to ahap)

10 DB Sit-ups

8/8 Bulg Split Squats (Goblet)

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

Conditioning: E2MOM for 16:00

A- 15/10 Cal Bike + 10 DDB Snatches

B- 150 Single Unders + 25 Air Squats

*Alternate A/B

201009 Hybrid WOD

Warm-up: 10:00 Amrap

:30 Bike + 10 BB Bench + 5 Burpees

Strength: 16:00

Bench Press x 3 (Build to ahap)

:30 Push-up Hold (bottom position)

10 Seated DB Strict Press (on floor)

Conditioning: 20:00 Amrap w/ Partner

100 Pushups

75 Wall Balls (20/14 to 10/9’)

50 BB STOH (115/85)

*25 Cal Machine after each movement

201008 Hybrid WOD

Warm-up: 10:00

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

Strength: 20:00

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

200’ Front Rack Carry

10 DB/KB Bent-over Rows

200’ Farmer Carry

Conditioning: For time (8:00 Cap)

21-15-9

Box Jump Overs (24/20”)

Deadlifts (185/125)

Extra: For Completion

1:00 Superman Hold

50 Bodyweight Glute Bridges

1:00 Superman Hold

201008 Burn WOD

Warmup: 10:00

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

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

400/300m row

25 seated plate twists

20 plate GTOH 35/25#

15/10 pushups

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

201008 FF WOD

Warmup: 8 AMRAP

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

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

headstand to handstand progressions (handstands on plexi only)

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

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

:20 hollow hold roll into :20 arch hold

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

Conditioning: 8 EMOM

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

2 – 35 double unders (:45 max singles)

Extra: 4 EMOM

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

201007 Hybrid WOD

Warm-up: 15:00 Amrap

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

Conditioning: 31:00

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

9:00-11:00: Rest

11:00-20:00: Ladder

2-4-6…etc DB Clusters

*50’ Bodyweight Lunge after each round

20:00-22:00: Rest

22:00-31:00: For time

30/24 Cal AB\Echo

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

30/24 Cal AB\Echo

201007 Burn WOD

Warmup: 12:00

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

Conditioning: 30 EMOM

1 – 10-15 RR (scale up to pullups)

2 – 16 db snatches

3 – 6-8 burpee box get overs 24/20″

4 – 16 goblet squats (same db as snatches)

5 – 25 air squats

6 – rest

201007 FF WOD (upper strength + WOD)

Warmup: 10:00 AMRAP

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

Strength: 16 AMRAP

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

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

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

dbl KB alternating bent over rows x 12

Conditioning: 13 AMRAP

20 alternating db snatches 35/25#

30 air squats

20 TTB (sub 20 MB situps)

30 goblet squats (same weight as db snatch)

8 burpee box get overs 24/20″

201006 Hybrid WOD

Warm-up: 10:00

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

Strength: 18:00

1RM Strict Press -> Push Press

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

12 DB Lateral Fly

16 Alt DB Curls

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

Conditioning: E4MOM for 16:00

12 DB Devil’s Press (50/35s)

10 Lateral Burpees over DBs

8 Push Up + Renegade Row

* Use same set of DBs throughout

201006 FF/Burn WOD (aerobic/pacing)

Warmup: 10 EMOM

1 – 10/7 calories bike or row

2 – 5/5 db hang cj + 8 pushups

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

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

20 dbl db/kb thrusters 35/25#s

15 dbl db/kb hang clean and jerks

50 DU (100 singles)

*max meter or calorie bike/row in remaining time

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

201005 Hybrid WOD

Warm-up: 10:00

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

Strength: 20:00

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

:30/:30 Side Plank

15 Banded Good Morning

15 Leg Lifts (slight pause at top)

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

50 Wall Balls (20/14 to 10/9’)

35 DDB Deadlifts (50/35s)

20 DDB C+J (same as DL weight)

Max Cals in remaining time (any machine)

201005 Burn WOD

Warmup: 12 EMOM

1 – 12/9 calorie C2 bike/row

2 – 6 burpees over the rower or parallette

Conditioning: 18 AMRAP

500m row or 1000m C2 bike

20 dbl db/kb hang clean and jerks

15 pullups (sub strict banded or RR)

10 wall balls 20/14# to 10/9′

5 burpees to 6″

201005 FF WOD

Warmup: 10:00

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

Strength: 16 AMRAP

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

SL deadlift (x2db or kb) x 8/8

heavy goblet reverse lunge x 16

WL: every 1:30 x 6 sets

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

Conditioning: 8 EMOM

10 rks + 15 air squats

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

201002 Hybrid WOD

Warm-up: 10:00

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

Strength: 20:00

Max Bench Press @90-95% of 5RM

:20 Ring/Parallette L-sit

10 Ring/Bar/Bench Dips

1:00 Recovery Bike/Run

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

80 Alt DB Snatches (50/35)

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

40 DB STOH (same as BSO)

20 Heavy Back Squats (~80%+)

*10 BBJO (24/20”) after each movement

201002 FF WOD

Warmup: 10:00

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

Strength: 16 AMRAP

5 TNG deadlifts (continue to build from warmup)

:30 side plank R/L

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

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

50-40-30-20-10

deadlifts 155/105# comp:185/125#

wall balls 20/14# to 10/9′

*20 synchro bar facing burpees after each round

201001 Hybrid WOD

Warm-up: 10:00 Amrap

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

Strength: 20:00

2 TnG Deadlifts (build starting from 75%)

:45 Dkb FR Hold

200’ Farmer Carry (1 Lap)

:45 Deadhang

Conditioning: For time (14:00 Cap)

Buy-in: 200 Single Unders

30-20-10:

Wall Balls (20/14 to 10/9’ target)

Sumo DLHP (75/55)

*100’ Bodyweight Lunge after each round

Buy-out: 200 Single Unders

201001 Burn WOD

Warmup: 12 AMRAP

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

Conditioning: 20 AMRAP

500/400m row

20 box jump overs 24/20″

15 db front squats

10 db kb front rack reverse lunges

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

201001 FF WOD

Warmup: 8:00

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

Skill Work: 25:00

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

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

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

1:30 assault runner

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

Conditioning: for time (13 cap)

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

30 box jump overs 24/20″

30 power cleans

30 box jumps overs

30 thrusters

200930 Hybrid WOD

Warm-up: 12:00

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

Conditioning: 1 Rd Every 10:00 x 3

1:00 Wall-sit

30 Am Kbs (53/35)

25 BJO (24/20”)

20 Kb Snatches (53/35)

300m Run OR 450/400m Row

* 8:00 CAP per set

Extra: 5:00 EMOM

:20 Toe Touches into Max Situps until :45

200930 Burn WOD

Warmup: 8:00

3:00 bike + dynamic

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

A – 300m run

B – 8 devils press + 4 thrusters

C – 8 burpees over dbs + 25 squats

Extra: 6 EMOM

:30 bike erg sprint @ 10 damper standing only

200930 FF WOD

Warmup: 10:00

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

Strength: 18 AMRAP

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

8-18: AMRAP

3 bench press at 5rm weight

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

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

Conditioning: 14 AMRAP

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

25 double unders (50 singles) comp: 25 unbroken

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

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

200929 Hybrid WOD

Warm-up: 10:00

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

Strength: 20:00

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

:15 Chin over bar hold into Max Chin-ups

12 KB Upright Rows

12 DB/KB Bent Over Rows

Conditioning: E4MOM for 16:00

15 Air Squats

10 DDB Devil’s Press

8 DDB Hang C+J

Max Cals in remaining time (any machine)

200929 FF/Burn WOD (aerobic/pacing work)

Warmup: 10:00

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

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

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

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

1:00 bike/row/run

8/8 db/kb SA thrusters

*AMRAP remaining time 10/6 pushups + 15 squats

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

200928 Hybrid WOD

Warm-up: 10:00

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

Strength: 20:00

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

:30 Superman Hold

:15 L-sit Hang

:30 Hollow Hold

Conditioning: 15:00 EMOM

1- 8/7 Cal Bike

2- 8 Lateral Burpees over DBs

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

*Add 2/1 Cal per round

200928 Burn WOD

Warmup: 15 AMRAP

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

Conditioning: 16 EMOM

1 – :45 wall sit

2 – goblet squat x 15

3 – 6/6 db hang cj

4 – rest

Extra: 5 EMOM

:20 hollow + max situps until :45

200928 FF WOD

Warmup: 10:00

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

Strength: 16:00

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

banded good morning x 12

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

WL: every 1:30 x 6 sets

3 hang power cleans + 3 front squats

Conditioning: 7 EMOM

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

*add 1 calorie per minute

200925 Hybrid WOD

Warm-up: 10:00 Amrap

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

Strength: 15:00

Build to a 5RM Bench Press or

12RM DB Bench

*Goal is around 85% of 1RM on BB

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

Buy-in: 925m Row

12 Rds (YouGoIGo) of:

8 Wall Balls (20/14# to 10/9’)

6 BB Stoh (135/95)

12 Rds (YouGoIGo) of:

8 Deadlifts (185/125)

6 BFB

Buy-out: 925 Row

200925 FF WOD

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

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

WL: 12 EMOM

1 squat snatch OR 1 squat clean

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

Conditioning: For Time 23 cap w/partner

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

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

12 bar facing burpees

into

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

28 air squats

20 pushups

200924 Hybrid WOD

Warm-up: 10:00

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

Strength: 18 EMOM

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

2- 14 KB Pullthroughs

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

Conditioning: E2MOM for 16:00

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

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

200924 Burn WOD

Warmup: 10:00

dynamic + 21-15-9 squats and RKS

Conditioning: 30 EMOM

1 – 20 situps

2 – 10-15 ring rows

3 – row 15/12 calories

4 – 15 bb thrusters

5 – rest

200924 FF WOD

Warmup: 10:00

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

Skill Work: 25:00

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

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

free standing HS hold/HS walk/strict HS pushups

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

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

Conditioning: 15 EMOM

1 – 200m jog or 350m C2

2 – 12 db push press 35/25#s

3 – 25 squats

200923 Hybrid WOD

Warm-up: 15:00

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

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

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

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

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

*Alt A/B/C for 3 Rds each

**Split up KB Reps however

200923 Burn WOD

Warmup: 15 AMRAP

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

Conditioning: 20 EMOM

1 – 12-15 wall balls 20/14# to 10/9′

2 – 8 dbl db hang cleans and press

3 – 100 singles (35 DU)

4 – 15/12 pushups

200923 FF WOD

Warmup: 8 AMRAP

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

Strength: 16 AMRAP

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

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

seated (on floor) dbl db press x 8

standing bb curl x 12

Conditioning: for time (18 cap)

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

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

30 pullups (sub jumping or RR) comp: c2b

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

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

*400m run between movements, finish with HSPUs

200922 Hybrid WOD

Warm-up: 10:00 Amrap

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

Strength: 18:00 Amrap

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

:15/:15 SA Ring Row Hold

15/15 Banded Lateral Steps

Accumulate 150% of Max Pullups (Min: 5)

Conditioning: For time (12:00 Cap)

400m Run

30 Deadlifts @185/125

200m Run

20 BJO (24/20”)

200m Run

10 BBJO (24/20”)

400m Run

Extra: For completion

Accumulate 2:00 Deadhang

*Every time you break complete 15 Barbell Curls

200922 FF/Burn WOD

Warmup: every 2:00 x 4 sets

20 RKS 44/26# + 20 squats

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

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

12 box jump overs 24/20″

10 TTB (sub 15 knee raises)

8 dbl DB push press

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

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

Extra: tabata x 8 sets (4:00)

alternate between V-Ups and Arch hold

200921 Hybrid WOD

Warm-up: 12:00

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

Strength: 20:00

7-5-3-3… BB Front Squats

20 Russian Twists (use weight if possible)

:30/:30 SL Wall-sit

20 Leg lifts over DB/KB

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

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

30 Wall Balls (20/14# to 10/9’)

25 DB Power Cleans (50/35s)

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

15 DDB Snatches (same wgt as PC)

200921 Burn WOD

Warmup: 5 rounds (15 cap)

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

Conditioning: 21 EMOM

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

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

3 – 5 devils press 35/25#s

200921 FF WOD

Warmup: 10:00

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

Strength: 18 AMRAP

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

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

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

WL: every 1:30 x 6 sets

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

Conditioning: 8 EMOM

11/8 calorie AB/Echo bike

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

200918 Hybrid WOD

Warm-up: 10:00

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

Strength: 16:00 Amrap

Accumulate 10 Bench Press @70% of 1RM

Into 10 Pushups

-Rest 1:00-

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

1000/900m Row

20 Devil’s Press

80 BB Stoh

20 Devil’s Press

1000/900m Row

*100 Single Unders b/t each movement

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

200918 FF WOD

Warmup: 8:00 AMRAP (build in weight)

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

WL: every 1:30 x 10 rounds

3 hang power cleans + 1 hang squat clean

*perform complex UB

Conditioning: 24:00 w/partner

100 wall balls 20/14# to 10/9′

90 calorie AB (75 echo)

80 TTB (sub 100 situps)

70 AKS 53/35#s

60 db thrusters 50/35#s

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

40 db push press

30 kb SDHP

*max synchro devils press remaining time

200917 Hybrid WOD

Warm-up: 10:00

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

Strength: 18:00 Amrap

5 BB Push Press

6-8 Strict Pullups

10 DB Lateral Fly into 10 Front Fly

20 Banded Pullaparts

Conditioning: 16:00 EMOM

1- 200m Run

2- 16 Sumo DL HP (95/65)

3- 12 BFB

4- Rest

200917 Burn WOD

Warmup: 15 AMRAP

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

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

400m row

10 db step-ups

8/8 db hang clean and jerks

6 dbl db front squats

*AMRAP air squats in remaining time

200917 FF WOD (skill work + aerobic)

Warmup: 8:00

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

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

accumulate 8 strict HSPUs (sub 4 wall walks)

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

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

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

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

1 – 25 air squats

2 – 200m run

3 – 15/10 pushups

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

200916 Hybrid WOD

Warm-up: 15:00 Amrap

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

Conditioning: E6MOM for 30:00

1000m Bike/500m Row

20 BJO (24/20”)

20 SKB/db hang Snatches

Max SKB/db hang Clean + Jerk in remaining time

*Continuous 30:00, no programmed rest

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

200916 Burn WOD

Warmup: 16 AMRAP

200m run

sled push down/back

15 situps

10 ring rows

5/5 SA db hang CJ

Conditioning: 18 EMOM

1 – 200m run or 350m C2

2 – 16 db/kb hang snatches alt.

3 – 100 singles or 35 DU

200916 FF WOD (upper strength + WOD)

Warmup: 10:00

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

Strength: 20 AMRAP

SA DB bench press x 8/8

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

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

band pull apart x 20 reps

Conditioning: 10:00

0-3:00: AMRAP

5 deadlifts 185/125#

5 DBL db thrusters 35/25#

1:00 rest

4-7:00: AMRAP

8 db step-ups 35/25#

4 devils press

1:00 rest

8-10:00: AMRAP

6 db power cleans

6 db front squats 35/25#s

200915 Hybrid WOD

Warm-up: 12:00

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

Strength: 16:00 Amrap

2 TnG Deadlifts

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

15/15 Banded Lateral Steps

*build to a heavy set of 2 TnG DL

Conditioning: For time (12:00 Cap)

21-15-9

DB Box Step Overs

DB Power Cleans

DB Deadlifts

*24/20” – 50/35s

200915 FF/Burn WOD (aerobic)

Warmup: every 2:00 x 6 sets

10 calorie bike or row + 10 burpees

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

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

15 wall balls

*max burpees to 6″ target in remaining time

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

200914 Burn WOD

Warmup: 5 rounds (18 cap)

500m C2 bike or row

50′ walking lunges (goblet after 1st round)

2 wall walks

10 knee raises

Conditioning: every 4:00 x 5 rounds

200m run

12 db/kb deadlifts

9 hang cleans

6 STOH

5 burpees to 6″ target

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

200914 FF WOD

Warmup: 8 AMRAP

dynamic + 21-15-9 pushups + air squats

Strength: 18 AMRAP

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

partner hamstring curls x 8

banded lateral walk x 10 step r/l

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

WL: every 1:30 x 6 sets

1 power cleans + 2 squat cleans + 2 front squats

Conditioning: 10 EMOM

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

add 1 calorie each minute

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

200914 Hybrid WOD

Warm-up: 10:00

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

Strength: 20:00

6-4-2-2… BB Front Squats

15 DB Sit-ups

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

:40/:40 Side Plank

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

Conditioning: E3MOM for 15:00

10/9 Cal AB/Echo

40’ DB Goblet Lunge (50/35)

10 Alt DB Snatches

*Add 2/1 Cal each round

200911 Hybrid WOD

Warm-up: 10:00

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

Strength: 20:00

3 Rds: 12 DB Bench + 6 Strict Pullups

3 Rds: 8 DB Bench + 4 Strict Pullups

Amrap: 4-6 DB Bench + 2 Strict Pullups

*Increase in weight/difficulty on bench/pullups

Conditioning: 16:00 Amrap Ladder w/ Partner

5-10-15…etc

Cal Bike

BJO (24/20”)

BB Stoh (115/80#)

BBJO (24/20”)

200911 FF WOD

Warmup: 8 AMRAP

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

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

WL: every 1:30 x 10 rounds

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

Conditioning: 20 AMRAP w/partner

60 clean and jerks 135/95#

50 pullups

40 deadlifts 185/125#s

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

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

10 burpee pullups/BMU

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

200910 Hybrid WOD

Warm-up: 12:00 Amrap

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

Strength: 20:00 EMOM

1- 25’ DB/KB FR Lunge

2- 10 DB/KB Hang Cleans

3- 25’ DB/KB Lunge

4- 10 DB/KB Front Squats

5- Rest

*As heavy as possible

Conditioning: For time (6:00 CAP)

40/30 Cal Row

20 DB/KB Squat Cleans

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

200910 Burn WOD

Warmup: 4 rounds

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

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

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

12 alt db snatches after each row then..

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

Core: 3 rounds for completion

2:00 elbow plank

25 situps

1:00 hollow hold

15 situps

200910 FF WOD

Warmup: 8:00 AMRAP

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

Skill Conditioning: 25 EMOM

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

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

3 – 35 DU (:45 practice)

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

5 – rest

Conditioning: for time (4:00 cap)

30 thrusters 95/65#

20 lateral burpees over the bar

200909 Hybrid WOD

Warm-up: 10:00 Amrap

50 Single Unders + 10 BB Deadlifts + 5 Burpees

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

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

100 Single Unders

30 Pushups

20 Am Kbs (53/35)

10 Deadlifts @245/165

*12 BFB Between movements

**8:00 Cap on sets 1-2

Extra: For Completion

30/24 Cal Bike (@ moderate pace)

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

200909 Burn WOD

Warmup: 15 AMRAP

1000m C2 bike

50′ farmers carry

5 wall balls

50′ lunge

5 db thrusters

Conditioning: 20 EMOM

1 – 12/8 cal AB

2 – 12 kb deadlifts 53/35#

3 – 50′ goblet walking lunges

4 – 8 burpees to 6″ target

5 – rest

200909 FF WOD (upper strength + CF wod)

Warmup: 8:00

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

Strength: 20:00 AMRAP

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

:15/:15 SA ring row hold

half kneeling db/kb shoulder press x 8/8

dbl DB bent over row x 8

banded face pull x 20

Conditioning: 12 AMRAP

9 TTB (sub knee raises)

6 burpees to 6″ (same bar as TTB)

3 deadlifts 225/155#

200908 Hybrid WOD

Warm-up: 10:00

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

Strength: 20:00 Amrap

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

15 V-ups

5/5 Standing DB Strict Press

30 Toe Touches

Conditioning: 16:00 EMOM

1- 200m Run

2- 15 Wall Ball (20/14# to 10/9’)

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

4- Rest

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

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

1:30 C2/row (alternate each round)

100 singles

10/10 box step-ups

20 RKS

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

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

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

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

200907 WOD (8-10am group workout ONLY)

Warmup: 10:00

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

Strength: every 3:30 x 6 sets

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

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

Weightlifting: every 1:30 x 6 sets

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

Conditioning: 20 AMRAP w/ partner or solo

40 calorie bike

40 dbl kb/db push press

40 wall balls 20/14# to 10/9′

40 pullups (scale jumping or RR, no bands)

40 SDHP 95/65#

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

200904 Hybrid WOD

Warm-up: 8:00 Amrap

:30 Bike + 8 BB Bench + 10 PVC Passthroughs

Strength: 20:00

A) Build to a 1RM Bench Press

B) Amrap remainder of time:

DB Bench Drop Set (Hvy-Mod-Light)

10 Banded Tri Ext

:30 Push-up Hold

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

80 BJO (24/20”)

70 Wall Ball (20/14# to 10/9’)

60 BB Stoh (115/80#)

50 Cal AB (45 Cal Echo)

*10 Synchro BFB after each movement

200904 FF WOD

Warmup: 7:00 AMRAP

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

Weightlifting: 9 EMOM (increase weight every 3 mins)

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

4-6 = 4 tng power cleans or power snatches

7-9 = 3 tng power cleans or power snatches

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

70 bbjo 24/20″

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

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

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

70 db box step-overs 50/35#s

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

200903 Hybrid WOD

Warm-up: 10:00

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

Strength: 20:00 Amrap

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

12/12 SL Glute Bridges (weighted)

16 KB Pullthroughs

20 Russian Twists (weighted if able)

20 Leg Lifts over DB/KB

Conditioning: For time (14:00 CAP)

600m Run

24 DB Power Cleans (35/25s)

400m Run

18 DB Devil’s Press

200m Run

12 DB Clusters

200903 Burn WOD

Warmup: 5 rounds

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

Conditioning: 30 EMOM

1 – 200m run

2 – 6/6 db hang cj

3 – 6-8 burpee box step-ups

4 – 10 heavy KB deadlifts

5 – 350m C2

6 – rest

200903 FF WOD

Warmup: 7:00

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

Skill Conditioning: 5 EMOM x 4

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

rest 2:00

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

rest 2:00

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

rest 2:00

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

rest 2:00

Conditioning: every 3:30 x 4 sets

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

200902 Hybrid WOD

Warm-up: 12:00

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

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

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

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

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

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

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

1- Deadhang (Pronated)

2- Deadhang (Supinated)

200902 Burn WOD

Warmup: 8:00

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

Strength: 15 AMRAP

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

strict pullups x 5 (weighted if possible)

dips (ring/bar/bench x 10

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

Conditioning: 14 AMRAP

20 wall balls 20/14#

15 pullups (sub jumping or strict banded)

10 dbl KB deadlifts 53/44#

200902 FF WOD

Warmup: 8:00

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

Strength: 20 AMRAP

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

strict pullups x 5 (weighted if possible)

dips (ring/bar/bench x 10

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

Conditioning: 14 AMRAP

20 wall balls 20/14#

15 pullups (comp c2b) sub jumping or strict banded

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

200901 Hybrid WOD

Warm-up: 10:00

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

Strength: 20:00

3 BB Strict Press

12 DB Situps (may anchor feet)

6 Strict Chin-ups (weighted if possible)

12 DB Curls (not alt)

Conditioning: 7:00 Amrap

10 Deadlifts @185/125

60 Single Unders

Extra: 3 Rds For Completion

:15 L-sit Hang

15 V-ups

:15 Star Plank (R/L)

200831 Hybrid WOD

Warm-up: 10:00 Amrap

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

Strength: 20:00

A) Back Squat

1×10 @75% +5-10 lbs

2×5 @ same weight

B) Amrap remainder of time:

:45 Weighted Plank

:30 Dkb Wall-sit

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

Conditioning: For time (15:00 Cap)

400m Run

30 Air Squats

20 Alt DB Thrusters (2xDBs)

10 DB Burpees (same wgt as thrusters)

-Rest 2:00-

10 DB Burpees

20 Alt DB Thrusters

30 Air Squats

400m Run

200901 Burn WOD

Warmup: 5 rounds

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

Conditioning: 20 AMRAP

400m run (800m C2)

sled push down/back

AB 15/12 cals

15 dbl db push press

15 situps

200901 FF WOD

Warmup: 8:00 AMRAP

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

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

400m run

100 single unders (35 DU)

15/12 calorie C2

8 burpees to 6″ target

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

Core: for completion

30 V-ups (50 toe touches)

30 seated leg raise over DB

30 db situps 20/15#

accumulate 3:00 elbow plank

200831 Burn WOD

Warmup: 10:00 AMRAP

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

Strength: 15:00 AMRAP

box squat x 5 (small foam boxes, build)

db walking lunges x 50′

Conditioning: 12 EMOM

E – 12/9 calorie bike

O – 8 burpees

200831 FF WOD

Warmup: 10:00

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

Strength: 15:00

back squat x 5 (build throughout)

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

partner leg curls x 8

Weightlifting: every 1:15 x 6 sets

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

Conditioning: 8 EMOM (:45 max working time)

E – 15/12 calorie AB (12/9 echo)

O – 15 squats + 8 AKS

*C2 only if needed, 15/12 calories

200828 Hybrid WOD

Warm-up: 8:00 Amrap

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

Strength: 20:00

A) Build to a 2RM Bench Press

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

B) Amrap remainder of time:

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

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

15 Banded Pullaparts

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

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

40 Pushups

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

40 DB Stoh (Same as Step-over weight)

200828 FF WOD

Warmup: 8:00 AMRAP

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

Weightlifting: every 1:15 x 10 rounds

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

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

150 wall balls 20/14# to 10’/9′

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

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

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

150 air squats

200827 Hybrid WOD

Warm-up: 10:00

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

Strength: 20:00 Amrap

10 BB Backrack Reverse Lunges on Plate

15/15 Banded Hip Abduction

30’/30’ Banded Lateral Walk

1:00 Recovery Bike

Conditioning: 15:00 EMOM

1- 200m Run

2- Rds 1/3/5: 8 Devil’s Press

Rds 2/4: 4 Man Makers

3- Rest

200827 Burn WOD

Warmup: 7:00 AMRAP

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

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

1) E – row 12/9 calories

O – dbl kb thrusters x 10

2) E – burpee box step-up x 7

O – hang clean and jerk x 7

3) E – C2 bike x 15/12 calories

O – air squats x 20

4) E – dbl DB push press x 10 35/25#s

O – dbl DB snatch x 10 35/25#s

200827 FF WOD

Warmup: 7:00 AMRAP

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

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

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

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

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

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

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

O – air squats x 20 (comp 30)

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

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

200826 Hybrid WOD

Warm-up: 12:00

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

Conditioning: E6MOM for 24:00

24/18 Cal Row/Bike (alternate)

20 Air Squats

16 Am Kbs

12 Kb C+J (6/6)

8 Kb Snatches (4/4)

*Max Single Unders until 5:30

**Use same Kb for all 3 movements

Extra: 3 Rds For Completion

:45 Side Plank (R)

:30 Hollow Hold

:45 Side Plank (L)

30 Sit-ups

200826 Burn WOD

Warmup: 5 rounds

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

Conditioning: 30 EMOM

1 – 15 AKS 44/26#

2 – 12 wall balls

3 – 12/8 calorie bike/row you pick

4 – 15/12 pushups

5 – 12 dbl db push press

6 – 2-3 rope walks

200826 FF WOD

Warmup: 8:00 AMRAP

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

Strength: 18 AMRAP

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

banded lateral walk 30’/30′

weighted elbow plank x :45

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

Conditioning: for time (14:00 cap)

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

50 jumping lunges

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

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

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

200825 Hybrid WOD

Warm-up: 8:00 Amrap

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

Strength: 20:00 Amrap

4 TnG Deadlifts (build)

12 KB Upright Rows

16 Alt DB Hammer Curls

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

Conditioning: 16:00 Amrap w/ Partner

“YouGoIGo Full Rds”

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

B) 16 Alt DB Snatches

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

200825 Burn WOD

Warmup: 5 rounds

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

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

250m row

10 db box step-overs 35/20# to 24/20″

10 db front squats

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

200825 FF WOD

Warmup: 10:00 AMRAP

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

Skill Conditioning: every 3:00 x 9 rounds

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

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

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

Conditioning: for time (3:00 cap)

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

200824 Hybrid WOD

Warm-up: 10:00

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

*Build on back squats

Strength: 20:00

A) 2 x 10 Back Squat @75%

B) Amrap remainder of time:

3 FS ~100% of A

30’/30’ Banded Lateral Walk

:45 Wall-sit

Conditioning: E2MOM for 16:00

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

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

*Alt 1/2 for 4 total Rds

200824 Burn WOD

Warmup: 8 AMRAP

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

Strength: 18 AMRAP

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

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

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

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

Conditioning: 12 EMOM

E – 12 wall balls

O – 8 burpees to 6″ target

Extra: tabata wall sit x 8 rounds

200824 FF WOD

Warmup: 8 AMRAP

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

Strength: 18 AMRAP

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

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

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

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

Conditioning: 12 EMOM

E – 15 wall balls

O – 8 burpees to 6″ target

competitor: 20 wb, 12 burpees

Extra: 5 sets

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

200821 Hybrid WOD

Warm-up: 10:00

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

Strength: 20:00

A) Build to a 3RM Bench Press

B) Amrap remainder of time:

Max Set of Bench @80% of A

10 DB Skull Crushers

15 Banded Tri Ext

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

60/45 Cal Row

20 Synchro Pushups

10 Wall Walks

20 Synchro Pushups

30 BB Stoh (Heavy)

20 Synchro Pushups

60/45 Cal Row

200821 FF WOD

Warmup: 8:00 AMRAP

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

Weightlifting: 10 EMOM

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

Conditioning: 24:00 w/partner

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

8 rounds (igo/ugo full rounds)

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

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

competitor: 95/65#

200820 Hybrid WOD

Warm-up: 10:00 Amrap

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

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

Strength: 20:00 Amrap

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

5-8 Strict Pullups

30’/30’ Banded Lateral Walk

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

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

Conditioning: For time (15:00 Cap)

400m Run (Begins each round)

30-20-10

Medball Situps

Sumo DL HP (75/55)

200820 Burn WOD

Warmup: 4 rounds

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

Conditioning: 16 AMRAP

200m run

sled push down/back

10 kb deadlifts

farmers walk 100′

10 db front squats 35/20#s

200820 FF WOD

Warmup: 8:00 AMRAP

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

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

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

O – 8 burpees over the rower (comp 10)

2) E – 200m run

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

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

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

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

200819 Hybrid WOD

Warm-up: 12:00

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

Conditioning: 2 Rounds (28:00)

6:00 Amrap

12 Air Squats

10 Alt DB Snatches

8 DDB Snatches

6 Devil’s Press

*Use same DBs throughout

-Rest 1:00-

1:00 Max BJO (24/20”)

-Rest 1:00-

1:00 Max Cal AB

-Rest 1:00-

1:00 Max Burpees to 6”

-Rest 4:00-

Extra: For Completion

30 BB Curls

1:30 Accumulated Deadhang

30 BB Curls

200819 Burn WOD

Warmup: 4 rounds

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

Conditioning: 16 EMOM

1 – 15/12 calorie row

2 – 12 ring rows

3 – 15 AKS 35/26#

4 – 12 KB SDHP

Extra: for completion

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

200819 FF WOD

Warmup: 10:00

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

Strength: 18 AMRAP

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

seated (on floor) dbl db shoulder press x 8

dbl kb bent over row x 8

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

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

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

20 pushups

15 goblet squats (same db as step-ups)

2 rope climbs (sub 10 :02 pause RR)

200818 Hybrid WOD

Warm-up: 10:00 Amrap

200m Run + 10 BB Strict Press + 10 KBS

Strength: 18:00 EMOM

1- 2 BB Strict Press + 4 BB Push Press

2- 8 Push Up + Renegade Row

3- :30 Banded Pull Aparts

Conditioning: E4MOM for 16:00

20 Wall Ball (20/14 to 10/9’)

20 Deadlifts (135/95)

200m Run

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

200818 Burn WOD

Warmup: 4 rounds

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

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

1000m C2 bike

20 wall balls

15 dbl DB snatches 35/20#s

10 burpees to 6″ target

max devils press in remaining time

200818 FF WOD

Warmup: 7:00 AMRAP

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

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

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

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

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

Conditioning: for time (5:00 cap)

40 burpees to 6″ target

400m run

200817 Hybrid WOD

Warm-up: 10:00

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

Strength: 22:00

A) Build to a 3RM Front Squat

*Goal is 90%+ of 1RM

B) Build to a heavy single Back Squat

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

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

Conditioning: For time (9:00 Cap)

150 Single Unders

20 Alt DB Thrusters (50/35s)

100’ DB FR Lunge

20 Alt DB Thrusters

150 Single Unders

Extra: 5:00 EMOM

:15 AB Sprint

200817 Burn WOD

Warmup: 10:00

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

Strength: 15:00 AMRAP

box squat x 5 (start light and build)

alternating db box step-up x 20

dball slam x 10

Conditioning: for time (9:00 cap)

250 singles

50 db thrusters 35/20#s

250 singles

Extra: for completion

50 situps

2:00 elbow plank (accumulated)

25 situps

200817 FF WOD

Warmup: 10:00

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

Strength: 20:00 AMRAP

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

broad jump x 3 (reset between each jump)

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

Conditioning: for time (8:00 cap)

100 DU (250 singles)

50 wall balls 20/14# to 10/9′

100 DU (250 singles)

Extra: for completion

50 single leg alt V-ups

2:00 hollow hold (accumulated)

25 V-ups

200815 WOD

Strength: 20:00

build to a 1rm back squat for the day

Conditioning: 5 rounds for time

15 c2b pullups

20 HSPUs

25/18 calorie AB

200814 Hybrid WOD

Warm-up: 10:00

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

Strength: Bench Press (18:00)

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

Rest 1:00

Max reps @92.5-95%

Rest 1:00

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

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

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

2 Rds of:

12 Man Makers (C+J)

24 DB Box Step-overs

*Use same set of DBs for both exercises

1 Rd of:

100 Wall Balls (20/14# to 10/9’)

200 Single Unders

400m Run (both partners run 400m)

200814 FF WOD

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

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

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

*start PVC pipe or empty bar and add each round

Weightlifting: every 1:30 x 10 rounds

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

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

Conditioning: 20 AMRAP w/partner

1600m run (800/800 relay)

50 BB thrusters 75/55#

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

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

50 db box step-overs 35/25#s 24/20″

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

200813 Hybrid WOD

Warm-up: 10:00 Amrap

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

Strength: 16:00 Amrap

BB Curl 21’s + Max 90° Hold (:30 Cap)

12 DB Skull Crushers

12 DB Lateral Fly

8/8 Seated DB Strict Press (on floor)

Conditioning: 20:00 EMOM

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

2- 10 DDB Snatches (50/35s)

3- 10 Burpees to 6”

4- Rest

*Add 1 rep to each exercise per round

200813 Burn WOD

Warmup: 7:00

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

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

1) E – echo bike 10/7 calories

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

2) E – C2 bike 14/10 calories

O – 5 RR + 10 pushups + 15 squats

3) E – 12 dbl kb deadlifts 44/35#s

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

200813 FF WOD

Warmup: 7:00

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

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

1) E – echo bike 12/8 calories

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

competitor – 16/12 cals, 70/50#

2) E – C2 bike 15/12 calories

O – 5 pullups + 10 pushups + 15 squats

competitor – 18/15 cals, c2b pullups

3) E – 12 deadlifts 185/125#s

O – 8 bar facing burpees

competitor – 245#, 10 BFB

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

200812 Hybrid WOD

Warm-up: 10:00

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

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

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

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

3- 200m Run + Max Alt Devil’s Press

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

200812 FF/Burn WOD

Warmup: 10:00

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

Strength: 20 AMRAP

farmers walk 100′

:30 weighted plank

SA OH db/kb carry 100′ (50/50)

:30 dbl kb front rack hold

sled push down/back outside

:30 d-ball/sandbag bearhug hold

Conditioning: 15 AMRAP (recovery pace)

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

18 American KBS 53/35#

16 alternating step-ups 24/20″

14 dbl db push press

12 split jumps

30 DU/100 singles

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

200811 Burn WOD

Warmup: 12:00

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

Conditioning: 28 EMOM

1 – 16 db step-ups

2 – 10-12 pushups

3 – row :45 max distance

4 – 10-12 wall balls

200811 FF WOD

Warmup: 7:00

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

Skill Conditioning: every 3:00 x 10 rounds

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

10 pullups + 5 C2B pullups

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

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

competitor: 155/105#

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

Conditioning: for time (5:00 cap)

15-12-9

power cleans 95/65#

push press/jerk

competitor: 135/95#

200810 Hybrid WOD

Warm-up: 10:00

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

Strength: 22:00

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

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

Conditioning: For time (12:00 CAP)

30-20-10

Wall Balls (20/14# to 10/9’)

Alt DB Snatches (50/35)

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

200810 Burn WOD

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

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

Conditioning: 5 rounds (20:00 cap)

15/12 calorie echo bike

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

5 burpees to 6″ target

15 plate GTOH

20 situps

200810 FF WOD

Warmup: 8:00 AMRAP

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

Strength: 18:00 AMRAP

back squat – build to a 5rm for the day

banded lateral walk x 10 R/L

split squat x 8/8 (no weight)

SL glute bridge x 8/8

Conditioning: for time (20 cap)

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

30 wall balls 20/14# to 10/9′

20 db thrusters 35/25#s

10 devils press (same weight)

20 db power cleans

30 TTB (situps or leg raises)

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

200808 WOD

Strength: 20:00

build to a 1rm back squat

Weightlifting: 12 EMOM

build to a 1rm snatch

Conditioning: for time 25:00 cap

10 burpee pullups

20 db snatches 70/50#s

30 cal AB

40 HSPUs

50 db box step-overs 50/35#s

40 TTB

30 cal Echo bike

20 devils press 50/35#s

10 burpee ring/bar MU

200807 Hybrid WOD

Warm-up: 12:00

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

Strength: 20:00 Amrap

Bench Press @92.5/92.5/70-75%

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

15 DB Lateral Fly

16 Alt Hammer Curls

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

Conditioning: 3 Rds For time w/ a Partner

YouGoIGo (17:00 CAP)

1- 200m Run

2- 3 Wall Walks

3- 12/9 Cal Echo

4- 12 BB STOH (95/65)

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

200807 FF WOD

Warmup: 12 AMRAP (increasing intensity)

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

Conditioning: 22 AMRAP w/ partner

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

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

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

10/8 cal AB 8/6 echo

50′ run to rig

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

50′ run back to bikes

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

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

Competitor: 15 pullups/15 TTB

Extra: for time

100 calorie AB or 85 calorie Echo bike

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

200806 Hybrid WOD

Warm-up: 10:00

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

Strength: 20:00 Amrap

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

15/15 Banded Lateral Steps

20 Russian Twists + 20 Leg Lifts over DB

:30/:30 SL Wall-sit

Conditioning: For time (14:00 Cap)

600m Run

20 DB Reverse Lunges (DBs at sides)

14 DB Power Cleans

8 Man Makers

14 DB Power Cleans

20 DB Reverse Lunges (DBs at sides)

600m Run

200806 Burn WOD

Warmup: 7:00

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

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

1) E – rope walk x 5 reps

O – 10 db thrusters 35/25#s

2) E – 12/9 AB calories

O – 20 air squats

3) E – max calorie row – goal 18/14

O – rest

4) E – :50 plank

O – 20 situps

200806 FF WOD

Warmup: 7:00

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

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

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

O – 10 db thrusters 35/25#s

competitor: 1st legless, 50/35#s

2) E – 12/9 AB calories

O – 6 hang squat cleans 115/80#

competitor: 18/14, 155/105#

3) E – max calorie row – goal 20/16+

O – rest

competitor: 25/20+

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

O – 20 situps

competitor: :20, 25 situps

200805 Hybrid WOD

Warm-up: 12:00

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

Conditioning: 33:00

0:00-9:00: For Time

2000/1800m Row

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

2000m C2 Bike

12-9-6:

BJO (24/20”)

DB Box Step Overs (50/35s)

*Max C2 Distance in remaining time

24:00-33:00: Ladder

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

10 Situps

*6-12-18…etc. Split Squat Jumps

200805 Burn/FF WOD

Warmup: 8:00 AMRAP

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

Strength: 18 AMRAP

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

band pull apart x 20

standing BB curl x 10

dbl db/kb bent over row x 10

:15 star plank R/L

Conditioning: every 5:00 x 4 rounds

400m run

15 deadlifts 185/125#s

15 wall balls 20/14#s to 10/9′

16 alternating db snatches 35/25#s

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

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

200804 Hybrid WOD

Warm-up: 10:00

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

Strength: 20:00 Amrap

8/8 Kneeling Filly Press

8 Strict Pullups

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

10 BB Bent-Over Row

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

-Bent over row can be pronated/supinated grip

Conditioning: E4MOM for 16:00

200m Run

A) 10 Devil’s Press B) 15 BFB

10 Deadlifts (185/125)

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

– Alt A/B each round

200804 Burn WOD

Warmup: 5 rounds

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

Conditioning: 28 EMOM

1 – 75 singles

2 – 8 burpee box step-ups

3 – 12/9 calorie AB

4 – :45 elbow plank

Extra: for completion

30 situps + 50 alternating V-ups + 30 situps

200804 FF WOD

Warmup: 8:00

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

Skill Conditioning: every 3:00 x 9 sets

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

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

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

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

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

Conditioning: for time (5:00 cap)

20 clean and jerks 115/80#

20 bar facing burpees

200803 Hybrid WOD

Warm-up: 10:00

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

Strength: 22:00

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

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

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

Conditioning: For Time (10:00 CAP)

25/20 Cal AB (21/15 Echo)

30 Wall Ball (20/14# to 10/9’)

30’/30’ DB OH Lunge (50/35)

30 Alt DB Thrusters (50/35s)

25/20 Cal AB (21/15 Echo)

Extra: For Completion

Accumulate 3:00 Hollow Hold

*Every time you break complete 14 Alt V-ups

200803 Burn WOD

Warmup: 10:00 AMRAP

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

Strength: 20 AMRAP

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

standing box jump x 3

banded or BB good morning x 8

Conditioning: 16 AMRAP

60′ db/kb walking lunges

15 push press (same weight as lunge)

15/12 calorie AB or 13/10 echo

8 burpee pullups

competitor: 5 burpee muscle ups

200803 FF WOD

Warmup: 10:00 AMRAP

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

Strength: 20 AMRAP

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

standing box jump x 3

banded or BB good morning x 8

Conditioning: 16 AMRAP

60′ db/kb walking lunges

15 push press (same weight as lunge)

15/12 calorie AB or 13/10 echo

8 burpee pullups

competitor: 5 burpee muscle ups

200801 WOD

Strength: 15:00

work up to a 3rm back squat

Weightlifting: 15 EMOM

build to a 1rm snatch for the day

Conditioning: every 4:00 x 6 rounds

400m run

8 BMU (sub 16 pullups)

10 dbl KB hang snatches 53/35#s

200731 Hybrid WOD

Warm-up: 10:00 Amrap

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

Strength: 18:00 Amrap

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

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

12 DB Skull Crushers

20 Leg Lifts over DB/KB

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

Buy-in: 80/60 Cal Row

10 Rds: YouGoIGo (5 each)

10 DB Box Step Overs (24/20”)

5 DB Burpees

Buy-out: 80/60 Cal Row

200731 FF WOD

Warmup: 8:00

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

Strength: 15:00 AMRAP

overhead rotational med-ball slam x 10

banded lateral walk x 10/10 steps

push-up plank kb pull thru x 10

weighted elbow plank x :30

Conditioning: 20:00 partner AMRAP

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

2 rounds

400m run

20 synchro burpees

20 synchro alternating db hang snatch 50/35#s

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

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

200730 Hybrid WOD

Warm-up: 10:00

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

Strength: 20:00 Amrap

8 Strict Chinups

15/15 SL Glute Bridges

16 Alt DB Curls

30’/30’ Banded Lateral Walk

-Pullups weighted if possible, may be accumulated

-Glute Bridges performed on bench

Conditioning: E3MOM for 15:00

15 Sumo DLHP (75/55)

12/8 Cal AB (10/7 Echo)

6 Heavy Alt DB Snatches (70/50)

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

200730 Burn WOD

Warmup: 10:00 AMRAP

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

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

1) E – 12 American KBS

O – 75 singles

2) E – 10 db thrusters 35/25#s

O – 15 situps

3) E – C2 bike max cals goal 15/12

O – rest

4) E – 200m run

O – 12 wall balls

200730 FF WOD

Warmup: 10:00 AMRAP

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

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

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

O – 35 DU/100 singles (comp 50DU)

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

O – 15/12 pushups (comp 20/15)

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

O – rest

4) E – 200m run

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

200729 Hybrid WOD

Warm-up: 10:00

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

Conditioning: 35:00

0:00-10:00: Amrap

400m Run

5 DB Man Makers (50/35#)

15 Box Jump Overs (24/20″)

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

10:00-14:00: Rest

14:00-22:00: Ladder

5-10-15…etc Pushups

10 BB Strict Press (45/35#)

50 Single Unders

*Ladder only applies to Pushups

22:00-25:00: Rest

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

15 Burpee BJO

400m Run

40 Air Squats

400m Run

15 Burpee BJO

200729 Burn WOD

Warmup: 10:00 AMRAP

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

Conditioning: 16 AMRAP

250m row

10 bb push press

8 bar facing burpees

6 box jump step-down

Extra: 4 sets

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

200729 FF WOD

Warmup: 8:00 AMRAP

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

Weightlifting: 12 EMOM

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

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

competitor: 2 UB hi-hang squat snatches

Conditioning: 18 AMRAP

400m run

15 hang power snatches 75/45#

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

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

10 SA alternating devils press 35/25#s

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

200728 Hybrid WOD

Warm-up: 10:00 Amrap

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

*Build on deadlifts

Strength: E3MOM for 18:00

12/9 AB SPRINT

6 Deadlifts @80%+

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

Conditioning: For time (10:00 CAP)

20/15 Cal Echo Bike

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

24/18 Cal AB

24 DDB/DKB Hang Power Cleans

28/21 Cal C2 Bike

28 DDB/DKB Deadlifts

Extra: 3 Rds For Completion

20 BB Curls

20 Banded Tri Ext

200728 FF WOD

Warmup: 8 AMRAP

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

Skill Conditioning: every 4:00 x 5 rounds

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

B) 20/15 calorie Echo bike + 15 pullups

C) 45/36 C2 calories

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

Conditioning: 7:00 cap

30 cal Echo men/25 cal AB women

30 deadlifts 185/125#

*competitor: 225/155#

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