210624 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Front Squat (build) + 15/15 Banded Lateral Steps + :45 C2 Bike (damper 8/10 Seated/Standing – Alt Rds)

Strength: 16:00

4×4.3.2 Front Squat @80% of 1RM Front Squat

*Rest :30 between Reps – 2:00 between set. Same weight as last week’s 3.2.1

Conditioning: Amrap remainder

200m Run Sprint

3 Sled Push Laps

8 UB DB Cluster

10 BBJO (24/20”)

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

210624 Burn WOD

Warmup: 8:00

dynamic + 3:00 machine

Conditioning: 25 EMOM

1 – 5 burpee box step-ups (5/6/7/8/9)

2 – 12 db thrusters (12/11/10/9/8)

3 – 5 calorie AB (5/6/7/8/9)

4 – 12 heavy kb deadlifts 53s/44s (12/11/10/9/8)

5 – rest

*5s increase by one rep each round, 12s decrease by one rep each round

210624 FF WOD

Warmup: 8:00

dynamic + 3:00 machine

Strength: 20 AMRAP

BB glute bridge x 10 (build to 1rm front squat weight)

banded monster walk x 10 steps forward + 10 backwards

tempo box pistol x 6/6 (stand on side of box, control decent and only touch foot on the ground if needed, keep your foot flat as you squat)

BB box squat x 10 (light to moderate, wide stance, toes out, push hips back and hinge w/vertical shins, squeeze at the top)

Conditioning: for time (6:00 cap)

30 CJ 95/65# (rx+ 115/85)

30 lateral burpees over the bar

*pick a weight you can do 10-15 reps UB to start

Extra: E2MOM x 5

200m sprint

210623 Hybrid WOD

Warm-up: 10:00

5 BB Strict Press + 5 BB Push Press + :30 Deadhang + 10 PVC Passthroughs + :45 Machine

Strength: 20:00

0:00-15:00:

2 BB Strict Press + 4 BB Push Press (ahap, goal is 90%+ of last week’s 1+5)

1:00 Arch Hold

20 In&Outs + 16 SL V-ups + 12 Reverse Crunches

17:00-17:45 and 19:15-20:00

:45 OH BB Hold (heavier than last week)

Conditioning:

3:00 AB or Echo (65/55+ Rpm|Cadence)

-:30 Rest-

4 Rds of: :30 On :15 Off

:30 Max Pull-ups

:30 Max BB Stoh (Push Press only if needed)

:30 Hollow Hold

-1:00 Rest after 4 Rds-

3:00 AB or Echo (65/55+ Rpm|Cadence)

210623 Burn WOD

Warmup: 12 EMOM

1 – c2 bike 13/10 cals

2 – 16 reverse lunges

3 – 5 RR + 5 pushups

4 – 10 pass thrus

Conditioning: 25 AMRAP

12/10 calorie AB or 10/8 calorie Echo

15 db bench press

200′ kb farmers walk

15 jump squats

200′ kb OH carry (100r/100l)

15 medball situps

210623 FF WOD

Warmup: 10:00 AMRAP

12/8 calorie machine + 10 pass thrus + 5 bb floor press + 15 banded pullaparts

Strength: 16 AMRAP

BB floor press x 5 (build every set)

db bent over row x 8/8

dbl db push press x 8

standing bb curl x 10

Conditioning: 4 rounds for time (17 cap)

15/12 calorie AB or 13/10 calorie Echo

15 TTB (sub 20 situps)

15 wall balls (rx+ 20)

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

210622 FBB WOD

Warm-up: 8 minute AMRAP

Ski 10/7

5/5 SA DB Strict Press

10 Ring Rows

10 Burpees

1. Strict Press
   1. Work to 3RM
   2. Then 3×2 at 93%
2. 3 Rounds
   1. 15 BB Upright Rows
   2. 6 Shoulder Raise Complex 
3. 3 Rounds
   1. 15-20 Wide Grip Banded Pulldown
   2. 10-12 Body Weight BB Tricep Extension
4. 9 Min EMOM
   1. 12-15 DB Hang Muscle Snatch (strong arm)
   2. 1 Lap Sled Pull
   3. 12-15 DB Hang Muscle Snacth (weak arm)

210622 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 200m Run + 20 Sit-ups + 10 RKbs + 8/8 KB Push Press

Run Intervals: 3 Rounds

0:00-3:00: 400m Run

3:00-4:30: 200m Run

Conditioning: E2MOM for 4 Rds

1- 10 Kb Snatches + 10 Kb CJ + 10 Am Kbs + 10 RKbs

*Same KB on Sn/CJ and same on Swings

2- 800m Bike Erg

3- 10 SA Devil’s Press (50/35)

210622 Burn WOD

Warmup: 8:00

dynamic + AMRAP: 200m jog + 50 singles + 10 pass thrus + 10 squats

Conditioning: 30 EMOM

1 – 200m run

2 – 5 devils press

3 – 15/12 calorie C2 bike

4 – 12-15 wall balls

5 – 16 alternating SL V-Ups

6 – rest

210622 FF WOD (aerobic capacity)

Warmup: 12:00 AMRAP

200m jog + 15 RKS + 15/12 calorie machine + 10/10 db push press + 10 pvc pass thrus

Conditioning: 40 EMOM

1 – 15/12 calorie C2 bike (rx+ 18/15)

2 – 12/8 pushups + 12 squats

3 – 15 AKS 53/35#s (rx+ 20)

4 – 35 DU (scale 120 singles or sub 10/6 calorie ski)

5 – 15/12 calorie row (rx+ 18/15)

6 – 6 db devils press 35/25#s (rx+ 40-50/30-35#s)

7 – 200m run

8 – rest

*:50 max working time on all stations except the run, complete the full run since there is a 1:00 rest after

210621 Burn WOD

Warmup: 10:00

3:00 bike/run + dynamic + :30/:30 machine intervals remaining time

Conditioning: every 6:00 x 5 sets

1000m C2 bike/500m row (alternate rounds)

12 db power cleans and jerks 35/25#s (1-2 sets)

12 single DB box step-ups 24/20″ 50/35# db

12 pullups (scale banded strict or RR)

210621 FF WOD

Warmup: 12:00

dynamic + AMRAP: 15/10 calorie machine + 5 bb front squats (build moderate) + 10/10 SL glute bridges + 8/8 banded BN raise

Strength: 15:00

front squat DELOAD – 5×5 @ 60% 1rm (focus on perfect positions and speed out of the bottom)

Conditioning: AMRAP for Quality (time remaining in class)

8 dbl kb/db tempo FS (32×1)

20 banded hamstring curls (face down)

12 db russian step-ups

15/15 banded lateral steps

1:00 recovery machine

210619 Burn WOD

Warmup: 8:00

dynamic + AMRAP: 200m jog + 50 singles + 5 hand release pushups + 10 reverse lunges

Conditioning: 30 EMOM

1 – 15/12 calorie C2 bike

2 – 12 dbl kb reverse lunges 35s/26s

3 – 100 singles

4 – 15 db bench press

5 – 200m run

6 – rest

210618 Hybrid WOD

Warm-up: 8:00

5 BB Bench Press + 10 PVC Passthroughs + 5 Burpees

Strength: 15:00

Max.1 Cluster BB Bench Press @90% of 2RM (Use same weight as last week’s 2.2.2 – :40 Rest b/t Max and Single)

10/10 Pallof Press

15 Banded Pullaparts

Deadlift (10:00)

3 Sets: 5-4-3+ 

*Start sets @75-80% of 1RM and build to heavier than last week’s 4+ for 3+

Conditioning: 4 RFT w/ Partner (12:00 Cap)

250/225m Row

15 DB Bench Press

200m Run

5 Rope Walks

10 Burpees

*Rd 1 partner 1 does Row/Run/Burpees and partner 2 does Bench and Rope Walks – Alt each round

210618 Burn WOD

Warmup: 12:00 AMRAP

500m C2 bike + 2 rope walks + 10 AKS + 5 burpees + 10 pass thrus

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

15/10 calorie AB

15 AKS

10 burpee box step-ups

5 rope walks

*max distance C2 bike meters remaining time

210618 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 tng DL (build) + 10/10 banded lat. steps + 10 rks + :30 machine

Strength: 15:00

deadlift: 5 @ 75%, 3 @ 85%, 1+ @ 95% (beat reps from 4 weeks ago on 1+ set)

Conditioning: 5 rounds w/ a partner (25:00 cap)

40/30 calorie AB or 35/25 calorie Echo

25 dbl db hang squat cleans 35/25#s (rx+ 50/35#s)

20/15 calorie AB or 15/10 calorie Echo

15 db burpee box step-overs 24/20″ (same # as HSC)

210617 Functional BB WOD

Warm-up: 8 Minutes

Row 250m

5 BB Backsquat (add)

10 Split Jumps

:30 Wall-sit

1. Back Squat (10-12)
   1. Work to 3RM
   2. Then, 3×2 @ 90%
2. 3 Rounds (12-15)
   1. 8/8 BB Front Rack Step-ups
   2. 8/8Goblet Coassack Squats
   3. 8/8 SLSL DL
3. 8 Min EMOM
   1. 50’ cat crawl
   2. :50 max effort bodyweight walking lunges
4. Tabata x 8
   1. Mountain climbers
   2. L-sit/Knee Raise hold

210617 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Front Squat (build) + 15/15 Banded Lateral Steps + 5 Goblet Squats (3030 tempo) + :30 Machine

Strength: 16:00

4×3.2.1 Front Squat @80% of 1RM Front Squat

*Rest :20-:30 between Reps – 2:00 between set

Conditioning: Amrap remainder

400m Run

10 D-ball Squat Clean to OH Slam

2x:10 AB/Echo Sprint (rest :30 between)

8 Heavy Alt DB Snatches

2 Heavy Sled Push Laps

210617 Burn WOD

Warmup: 10:00

1000m C2 bike + dynamic + 25/18 cal AB

Conditioning: every 3:30 x 5 sets

10 deadlifts 35/25#s

25′ FR walking lunge

8 front squats

25′ walking lunge (at sides)

4 thrusters

*same set of db/kb throughout all movements, finish in 2:45 or less or scale reps to 8/6/2

Core: for time (8 cap)

4:00 elbow plank

*every time you break perform 15 situps

210617 FF WOD

Warmup: 10:00

dynamic + AMRAP: 8 goblet reverse lunges kb/db + 8 air squats + 8/8 cossack squats + :30 machine

Strength: every 3:00 x 5 sets

10 deadlifts 35/25#s (rx+ 40-50/30-35#s)

25′ FR walking lunge

8 front squats

25′ walking lunge (at sides)

4 thrusters

*same set of db/kb throughout all movements, finish in 2:15 or less or scale reps to 8/6/2

Conditioning: 12 EMOM

1 – 15 UB wall balls 20/14# to 10/9′ (rx+ 20, scale to 14/10# if you can’t go UB)

2 – 10 burpees (rx+ 12)

3 – 15/10 pushups

210616 Hybrid WOD

Warm-up: 12:00

5 BB Strict Press (build, move to Push Press) + 10 PVC Passthroughs + :45 Machine

Strength: 20:00

0:00-15:00:

1 BB Strict Press + 5 BB Push Press (ahap)

6-8 Strict Pull-ups (sub banded/weighted – max of 4 sets to complete reps)

24 Russian Twists + 20 In&Outs + 16 SL V-ups

17:00-17:45 and 19:15-20:00

:45 OH BB Hold (heavier than last week)

Conditioning: 16:00 EMOM

1- 15/10 Cal AB or 12/8 Cal Echo

2- 20 SKB Snatches (switch as needed)

3- 12 Push-up + Renegade Row

4- Rest

210616 Burn WOD

Warmup: 8:00 AMRAP

dynamic + AMRAP: 200m jog + 10 pvc OHS + 10 pass thrus + :30 machine

Conditioning: every 5:00 x 6 sets (alternate 1 & 2)

1) 400m run + 15 OHS + 8 bar facing burpees

2) 20/15 calorie AB + 15 db bench press + 10 pullups

*4:15 cap on working time, scale distance or cals on AB if not completed under 2:00

210616 FF WOD

Warmup: 10:00

dynamic + AMRAP: 8 db bench press + 10 pass thrus + 8 RR (move to strict PU x 5) + :30 machine

Strength: 16 AMRAP

8/8 SA db bench press (hold non working db locked out)

10 inverted bb rows (in rack at waist height)

8/8 half kneeling Filly press (hold heavy KB in non working front rack)

8/8 kb bent over Pendlay rows

Conditioning: 3 rounds for time (15 cap)

400m run

8 hang CJ 95/65 (rx+ 115/85)

200m run

15 pullups

210615 Functional BB

Warm-up: 8 minute AMRAP

200m run

10 Ring Rows

5 Two Pushup Burpees

10 AKBS 

1. Bench Press (8-10 minutes)
   1. Work to 3RM
   2. Then 3×2 at 90%
2. 3 Rounds (10-12)
   1. 8-10 Incline DB Bench Press
   2. 20-30 Face Down Prone DB Swings
3. 2 Rounds (12-15)
   1. 12-18 BB Tricep extensions
   2. 12-18 Single Arm kB/dB Upright Row (weak arm)
   3. 6-20 Tricep Push-up on DB Handles
   4. 12-18 Single Arm kB/dB Upright Row (strong arm)
4. Tabata Hollow/Arch Rocks x 8 (4)

210615 Hybrid WOD

Warm-up: 14:00

Dynamic + Amrap: 10/7 Cal Row/Bike Erg or 200m Run + 12 Alt DB Snatches + 10/10 Banded Lateral Walk + 8/8 DB Suitcase DL

Conditioning: E5MOM for 30:00

A) 18-15-12: Cal Row (Ladies 15-12-9)

*200m Run between each set of cals

B) 3 Rounds:

10/7 Cal Bike Erg (Rd 1/3: seated – Rd 2: standing damper 10)

7 DB Devil’s Press (35/25s)

*Alt A/B for 3 Rds each

Extra: Accumulate

1:30 Hollow Hold

50 Up-Down Planks

1:30 Hollow Hold

210615 Burn WOD

Warmup: 10:00

3:00 machine + dynamic + AMRAP: 200m jog + 10 pass thrus + 5 burpees + 5 RR

Conditioning: 28 EMOM

1 – 25 air squats

2 – 6 devils press 35/25#s

3 – 15 dbl db front squat (same # as devils press)

4 – 1:00 recovery AB/echo

210615 FF WOD

Warmup: 10:00

dynamic + 400m jog + AMRAP: 5-10 knee raises + 10 aks + 5 calorie bike + 5 burpees

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

1) 200m run + 10 TTB + 10 thrusters 95/65#

2) 3,6,9,12, etc… db box step-overs 35/25# + calorie AB or Echo

3) 30 DU + 15 AKS 53/35#s + 250m row/500m C2 bike (alternate rounds)

notes: this is meant to be aerobic, HR should be maintained between 145-155 depending on the individual. Start slower than you think so you can maintain a solid effort throughout the 8:00 and the entire workout as a whole.

210614 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Back Squat (build) + 10 Reverse Lunges + :30 Machine

Strength: 20:00

6×4 Back Squat @90% of 1RM Paused BS (no pause)

B/t each set of Back Squats:

20 Banded Pullaparts

:45 Arch Hold

Conditioning: 15:00 Amrap

10/7 Cal AB or 8/6 Cal Echo

10 Wall Ball (20/14 to 10/9’)

-Rest 1:00-

10 BJO (24/20”)

5 BBJO

-Rest 1:00-

210614 Burn WOD

Warmup: 8:00 AMRAP

500m C2 + 10 alt step-ups + 100 singles + 5 burpees

Conditioning: 25 AMRAP

1000m C2 bike/500m row (alt rounds)

10 db devils press

8 strict pullups

6 db burpee box step-overs

100 singles

210614 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 pass thrus + 5 FS (build) + 10/10 banded lat steps

Strength: 25:00

1) front squat: 5 @75%, 3 @85%, 1+ @95% (tie or beat reps from 4 weeks ago)

2a) 3×8 BB glute bridges (starting weight is your FS finishing weight)

2b) 3×8/8 dbl kb FR reverse lunges

2c) 3×8/8 db step-ups

Conditioning: AMRAP remainder of class for QUALITY

8 strict pullups (sub banded in J-cup)

15 heavy RKS (men 53-88#, women 44-70#, doesn’t have to be UB)

8 dips (ring/bar/bench)

15 banded good mornings

1:00 machine recovery

210611 Hybrid WOD

Warm-up: 8:00

8 BB Bench Press + 10 PVC Passthroughs + 5 Burpees

Strength: 15:00

2.2.2 Cluster BB Bench Press @90% of 2RM (Goal is same weight as last week’s 2.2 – NO PAUSE each rep – :20 rest b/t reps)

20 SL V-ups + 16 Sit-ups + 12 Reverse Crunches

15 Heavy RKbs (in sets of 5)

Deadlift (10:00)

4 Sets: 7-6-5-4+

*Start sets @70% of 1RM and build to 80-85% for 4+

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

1600m Relay (100m at a time – 800m ea)

30-20-10

Pull-ups

Synchro BB Thrusters (45/35)

210611 Burn WOD

Warmup: 7:00

dynamic + AMRAP C2 bike meters

Conditioning: 6 AMRAP x 4 w/2:00 rest between (alternate 1 and 2)

1) 400m run then AMRAP

5 pullups + 10 AKS + 15 squats

2) 1000m C2 bike then AMRAP

15 dbl kb deadlifts 53/35#s + 10 wall balls + 5 db thrusters

210611 FF WOD

Warmup: 8:00 AMRAP

machine 1:00 + 5 tng deadlifts (build) + 10 bw glute bridges + 10 RKS

Strength: 15:00

deadlift – 3@70%, 3@80%, 3+ @90% (tie or beat reps from 4 weeks ago)

Conditioning: 20:00 AMRAP w/partner

200m run (together)

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

200m run (together)

50 OHS 95/65# (sub front squat at same weight)

200m run (together)

50 SDHP 95/65#

200m run (together)

50 thrusters 95/65#

210610 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Front Squat (build) + 10 Reverse Lunges + :30 Machine

Strength: 15:00

6×4 Front Squat @80% of 1RM Front Squat

*Rest 1:30-2:00 between set

Conditioning: Amrap remainder

20 UB Wall Ball (10-30# to 10/9’)

400m Run

5 Ddb Clean and Jerk (singles from the ground, ahap)

20/15 Cal AB or 16/12 Cal Echo

:30/:30 Star Plank

*Complete each movement with high intensity and rest as needed between

210610 Burn WOD

Warmup: 10:00

400m run + dynamic + AMRAP: :30 machine + 10 rks + 10 squats

Conditioning: 24 EMOM

1 – 6/6 db hang CJ

2 – 15/12 calorie C2

3 – 15 knee raises

4 – 15 AKS

5 – 6 pushups + 12 squats

6 – rest

210610 FF WOD

Warmup: 10 AMRAP

200m jog + 10 pvc pass thrus + 5 squat jumps + 10 rks

Strength: 16 AMRAP

heavy sled push down/back

dbl kb FR walking lunge x 50′

banded lateral walk x 15/15 steps

AB 15/10 calories @ 65/58 rpms or 200m recovery run

Conditioning: for time (19 cap)

21-15-9

dbl db power clean 35-50/20-35#s

dbl db push press

rest 3:00

9-15-21

dbl db hang CJ

lateral burpees over the dbs

rest 2:00

800m run

notes: challenge yourself on db weight but each set should be done in 1-2 sets at most, keep the same dbs for both workouts, 800m run is to Muza’s first driveway and back…make sure you’re taking the entire rest period, it’s programmed for a reason so that you can recovery and go hard during the work!

210610 Functional BB

Warm-up: 8 Minute EMOM

1. 15/12 Calorie C2
2. 12 Sit-ups
3. 8 Burpees
4. 12 Jump Squats

1. Dead Stop Deadlift
   1. Work to 3RM (finishing heavier than last week)
   2. 3×2 at 90%
2. 3 Rounds
   1. 8/8 Rear Foot Elevated DB RDL
   2. 1 Minute M.E. BW walking lunges 
3. 3 Rounds
   1. 12-15 Single Leg Banded Hamstring Curl
   2. 15-20 Single Leg Calf Raise
4.  9 Minute EMOM
   1. 12-15 V-ups
   2. 16 Oblique Knee Raises
   3. 8-10 GHDS

210609 Hybrid WOD

Warm-up: 12:00

5 BB Strict Press (build, move to Push Press) + 10 PVC Passthroughs + :45 Machine

Strength: 20:00

0:00-8:00

Build to a 1RM Push Press

8:00-15:00:

5 BB Strict Press (ahap)

12/12 Pallof Press

12/12 KB Pendlay Row

17:00-17:45 and 19:15-20:00

:45 OH BB Hold (heavier than last week)

Conditioning: 2 RFT (13:00 Cap)

30/24 Cal Bike Erg

30 SKB Snatches

30/24 Cal Row

30 Push-ups

210609 Burn WOD

Warmup: 10:00

400m jog + dynamic + AMRAP: 10 db bench press + 5 RR + :30 machine

Conditioning: 25 AMRAP

300/250m row

15 db bench press (1-2 sets)

100 single unders

15 dbl kb FR squats (1-3 sets)

16 alt SL V-Ups

210609 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 push press + 10 pvc pass thrus + 5 pushups

Strength: 18 AMRAP

BB push press x 5 (build each set, start moderate)

DB single arm bent over rows x 8/8

Kneeling single arm KB strict press x 8/8

Standing BB curl x 8

Conditioning: 16 EMOM

1 – 15/12 calorie C2 bike (rx+ 18/15)

2 – 5 burpee box step-ups 24/20″ (rx+ 30/24″ jump, add 1 rep each round 5/6/7/8)

3 – 15/12 calorie Row (rx+ 18/15)

4 – 12 alt db snatches 35/25# (rx+ 50/35#, add 2 reps each round 12/14/16/18)

notes: :50 max working time on each station

210608 Functional BB

Warm-up: 8 minute AMRAP

Run 200

5 Inch worm + Push-up

10 Pause RR

15 Pass thru

1. Strict Press 21×0
   1. Work to 3RM (finishing heavier than last week)
   2. 3×2 at 90%
2. 3 Rounds
   1. 8-10 Rack Pull-ups
   2. Bar/Box/Bench Dips 21×0 
      1. Build to a difficult top set of 4-7 Reps (add weight or elevate feet)
      2. Then complete 3 set of 10-20 at BW
3. Work to top set of 10-15 for each movement then, 10 minute EMOM
   1. 6 Jansen Row
   2. 6 BW Tricep Extension
4. 12 Minute EMOM
   1. Hang Muscle Snatch
   2. 100’ SA OH Carry (Weak Arm)
   3. 10-12 Butterfly Raise
   4. 100’ SA OH Carry (Strong Arm)

210608 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 10/7 Cal AB or 200m Run + 8/8 DB Push Press + 6 Burpee Box Step-ups

Conditioning: 1:00 On :30 x 3 Rounds

1- Run (200m) or AB/Echo

2- DB Devil’s Press

3- BJO (24/20”)

4- Burpees to 6”

5- Rest

Extra: 3 Sets

:30 Hollow Hold

:30 V-ups

:30 Sit-ups

:30 Up-down Plank

:30 Elbow Plank

1:00 Rest

210608 Burn WOD

Warmup: 10 AMRAP

200m run + 12 alt db snatches + 15 squats + 8 step-ups (move to 5 box jumps)

Conditioning: 28 EMOM

1 – 200m run

2 – 16 alt. db snatches 35/25#s

3 – 12 box jumps (step-down) 24/20″

4 – rest

210608 FF WOD

Warmup: 10:00

dynamic + AMRAP: 200m run + 10 situps (move to 5 TTB) + 5 BB hang CJ

Conditioning: 5 rounds for time (22:00 cap)

400m run (sub 400m row or 25/18 calorie AB)

10 TTB (sub 15 knee raises or 15 situps)

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

*rest 1:30 after each round

notes: fast singles on TTB or scale to KR or SUs, CJ should be performed as singles

210607 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Back Squat (build) + 10 Reverse Lunges + :30 Machine

Strength: 20:00

1) 6×6 Back Squat @85% of 1RM Paused BS (no pause)

*Rest 2:00-2:30 between sets

2a) 10/10 Bulgarian Split Squat (goblet)

2b) 10/10 SL Glute Bridges

Conditioning: E7MOM for 14:00

30 Ddb/Dkb Deadlifts (50/35s)

400m Run

20 Ddb/Dkb Stoh

200m Run

10 Ddb/Dkb Thrusters

*Max working time of 6:15

210607 FF WOD

Warmup: 10:00

dynamic + AMRAP: 3 fs (build) + 10/10 banded lat. steps + :30 machine

Strength: 30:00

1) Front Squat – 3 @70%, 3 @80%, 3+ @90% (goal is to beat last months reps from the 3+ week)

2a) 3×8 alt. russian step-ups

2b) 3×8 partner leg curls

2c) 3×12 seated BB good mornings

Conditioning: AMRAP for Quality (time remaining)

1000m C2 bike (men 1:50-1:55/500, women 2:00-2:10)

12 jumping lunges (for max height, no pause)

5-10-5 sprint (on turf) x 2 (switch starting direction on 2nd set)

6 heavy sandbag/d-ball clean over the shoulder

*rest as needed between exercises to maintain steady power output

210607 Burn WOD

Warmup: 9:00

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

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

1000m C2 bike

20 wall balls

15 db box step-overs

10 db push press (same weight as above)

5 burpees to 6″ target

rest 1:00

*AMRAP bike meters in remaining time

210605 Burn WOD

Warmup: 12 EMOM

1 – C2 bike :50

2 – 8/8 db push press

3 – 75 single unders

4 – 12 situps

Conditioning: every 5:00 x 6 sets

1000m C2 bike/500m row (alternate rounds)

12 db bench press

16 alternating SL V-Ups

12 BB strict press

210604 Hybrid WOD

Warm-up: 12:00

400m Run + Dynamic + Amrap: 5 BB FS (build) + 15/15 Banded Lateral Steps + 5 Tempo Goblet Squats (3030)

Strength: Front Squat (16:00)

Build to a 1RM – 3 Reps @90% – 5 Reps @85%

*3/5 Reps accumulated in 1-3 Sets

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

400m Run each (Wall-sit)

1200’ Farmer Carry (70s/50s) (Deadhang)

20 Devil’s Press (70s/50s)

1200’ Farmer Carry (Deadhang)

400m Run each (Wall-sit)

*Partner must Wall-sit/Deadhang while partner Runs/Carries

210604 Burn WOD

Warmup: 8:00

3:00 machine + dynamic

Conditioning: For Time (20:00 cap)

21-15-9

db thrusters 35/25#s

burpees

rest 4:00

15-12-9

cal C2 bike

AKS 44/26#

rest 3:00

9-6-3

heavy kb deadlift 53/35#s +

200′ farmers walk after each set

210604 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 bb deadlifts (build) + 10 bw glute bridges + 10/10 banded lat steps

Strength: 15:00

deadlift: add 10# to your true 1rm then take 90% then…

5@ 65%, 5@ 75%, 5+ at 85% (your goal is to tie or beat your reps from 4 weeks ago with this new, heavier weight on your last set)

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

100 wall balls 20/14# to 10/9′

200m run (together)

80 TTB (sub 100 situps)

25/20 calorie AB (22/17 Echo)

60 db power cleans 50/35#s

200m run (together)

40 pullups (sub RR or jumping PU)

25/20 calorie AB (22/17 Echo)

6 rope climbs (sub 12 rope walks)

200m run

notes: the 200m runs are together with your partner, all other movements one person works at a time…you can start with any movement you want but you have to do the bike or run after that movement as specified

210603 Hybrid WOD

Warm-up: 10:00

5 BB Paused Bench Press + 10 PVC Passthroughs + 5 Burpees + :30 Machine

Strength: 18:00

2.2 Cluster BB Bench Press (same/heavier than last week’s 2.1.1 – 2s Pause each rep – :30 rest b/t sets)

10 AB Wheel Rollouts

20 Leg Lifts over DB (scale up to :20 L-sit)

:45 Weighted Elbow Plank

Conditioning: Amrap remainder of class

2 BB Push Press (build)

400m Run

:45 BB OH Hold (does not have to be same weight as Push Press)

20/15 Cal Row

1:00 Arch Hold

20/15 Cal Standing C2 (10 damper)

210603 Burn WOD

Warmup: 10:00

400m run + dynamic + AMRAP: 8 db bench + 10 step-ups + :30 machine

Conditioning: 25 EMOM

1 – 15 db bench press 35/25#

2 – 400m C2 bike

3 – 10-15 pushups

4 – 12 db box step-ups

5 – :30 elbow plank

210603 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 bb bench press (build) + 10 pvc pass thrus + 15 band pull-aparts

Strength: 20:00

1) 5×5 BB bench press (start around 60-70% 1rm and add every set)

2a) 3×8 (16 total) alternate db bench (start with both arms locked out)

2b) 3×8 strict pullups (singles okay, sub 8 pause RR)

2c) 3×8 ring dips (scale w/band or bench dips x 15)

2d) 3×8 bb curls

Conditioning: every 4:00 x 4 sets

400m run + 10 burpees (sub 400m row)

*3:15 cap on work, scale burpees, not run distance to finish in time

210602 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 3 Paused Back Squat into 5 Back Squat + 10 Reverse Lunges + :30 Machine

Strength: 18:00

A) Build to a 1RM Paused Back Squat

B) 3 Max Set of Back Squats @1RM weight (no pause)

*Rest 2:30-3:00 between max sets

Conditioning: E3MOM for 15:00

Rds 1/3/5: 10 DB BSO + 10 BJO + 20 Split Squat Jumps

Rds 2/4: 30/21 Cal AB or 25/18 Cal Echo

*Max working time of 2:15

210602 Burn WOD

Warmup: 8:00

3:00 machine + dynamic

Conditioning: every 3:00 x 8 sets (alternate 1 and 2)

1) 15/12 calorie AB + 8 burpee box jump overs 20″

2) 200m run + 20 alt db snatches 35/25#

*2:15 cap on work

210602 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 FS (build) + 10 walking lunges + 5 jump squats

Strength: 15:00

front squat: *add 10# to your true 1rm then take 90% then…

5 reps at 65%, 5 reps at 75%, 5+ reps at 85%

*your goal on your last set is to tie or beat your reps from 4 weeks ago when we did the same percentages

Conditioning: for time (14:00 cap)

2 rounds

10 hang clusters 115/85# (rx+ 135/95#) (hang squat clean + thruster)

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

25/18 calorie AB or 22/15 calorie Echo

*rest 3:00 between rounds

210601 Arc Fitness

Warmup: 10 AMRAP

1:30 C2 bike or C2 row

10 alt step-ups

8 ring rows

6 burpees

Strength: 15 AMRAP

8 bb bench press

15 band pull-aparts

10 situps

1:00 machine

Conditioning: 15 AMRAP

200m run or 500m C2 bike (alternate each round)

12 alternating db snatches

12 RKS

25 jump rope or 15 plate jumps/step-ups

:30 elbow plank

Extra: time remaining

stretch

210601 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 10/7 Cal AB + (5 KB Swings + 5 Cleans + 5 Snatches) R/L +

Conditioning: 3:00 On 1:00 Off x 6 Rounds

A) 10 SKB CJ + 8 SKB Snatches + 6 SKB Squat Cleans

B) 500/450m Row + Max Burpees over Rower

*Alt A/B

Extra: For completion

80 Heel Touches

40 Sit-ups

20 V-ups

1:00 Hollow Hold

210601 Burn WOD

Warmup: 12 EMOM

1 – :45 bike erg

2 – 75 singles

3 – 12 alt step-ups

4 – 10 pvc pass thrus

Conditioning: every 4:00 x 5 rounds

1000m/900m bike erg

rds: 1/3/5 – 20 rks 44/26#

rds: 2/4 – 8 db devils press 35/25#s

210601 FF WOD

Warmup: 10:00

3:00 machine + dynamic + AMRAP: 10 rev lunges + 10 rks + :30 machine

Conditioning: 30 EMOM (recovery pace)

1 – :45 AB or Echo

2 – 8/8 SA db push press

3 – 12 alt box step-ups 24/20″

4 – 75 singles (10/6 calorie ski)

5 – 15 rks

6 – rest

Extra: time remaining

foam roll and stretch

210531 Memorial Day WOD (only 1 class today at 10am)

For Time – w/ partner (60:00 cap)

Murph

1 mile run

100 pullups

200 pushups

300 squats

1 mile run

*wear a 20/14# vest if you have one

notes: if you are partnering up, both partners run the mile to start and finish, together. You can split up the other work however you’d like, 1 person working at a time. Start on the pullups, then move to pushups, finish with squats. If only 1 partner is running, the other partner will row, AB, or echo bike until your partner returns. Pullups can be scaled with ring rows or jumping pullups, pushups can be scaled to knee pushups or to a box.

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.

210528 Hybrid WOD

Warm-up: 8:00

8 BB Bench Press + 10 PVC Passthroughs + 5 Burpees

Strength: 15:00

2.1.1 Cluster BB Bench Press @90% of 2RM (Goal is same weight as last week’s 1.1.1 – 2s Pause each rep – :15 rest b/t reps)

:30/:30 Star Plank

4 Bench Press @same weight

15 Heavy RKbs (in sets of 5)

Deadlift (10:00)

Build to a 1RM

Conditioning: 2 RFT w/ Partner (12:00 CAP)

60/48 Cal AB or 50/40 Cal Echo

20 Synchro DB BSO (24/20”)

40 Pull-ups (sub Banded/Ring Rows)

10 Synchro DB Burpee BSO (24/20”)

210528 Burn WOD

Warmup: 8:00

dynamic + AMRAP: 200m runner + 6 burpees + 10 kb deadlifts

Conditioning: 2 rounds FT w/partner (22:00 cap)

100 synchro air squats

10 rope walks

800m runner

20 synchro burpees

notes: start anywhere you want on the workout but follow the order

210528 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 deadlifts (build) + 10 rks + :30 machine

Strength: 15:00

deadlift – 5×5 @ 60-70% true 1rm, rest 2:00 btw sets

Conditioning: 2 rounds FT w/partner (20 cap)

50 hang power cleans 95/65# (rx+ 135/95#)

20 synchro burpees

50 STOH (same # as HPC)

100 synchro air squats

5 rope climbs (sub 8 tough rope walks)

notes: start anywhere you want on the workout, but follow the order

210527 Hybrid WOD

Warm-up: 14:00

400m Run + Dynamic + Amrap: 5 BB FS (build) + 15/15 Banded Lateral Steps + 5 Tempo Goblet Squats (3030)

Strength: Front Squat (15:00)

2 Reps – 4 Reps – 6 Reps

*5-15# heavier than last week’s 3/5/7. All reps should be done in 1-2 sets

Conditioning: E3MOM for 15:00

200m Run

16 BB FR Reverse Lunges

Rds 1/3/5: Max Wall Ball until 2:15

Rds 2/4: Max BFB until 2:15

*Goal is to have at least :30 on WB/BFB

210527 FB WOD

Warm-up: 10 Minutes

Dynamic + AMRAP: 10 KBS, 10 Air Squats, 10 Sit-ups

1. Back Squat
   1. Work to 3RM (2 RIR)
   2. 3×2 at 85% of A.
2. 8 Minute EMOM
   1. 8-10  Foam Roller Hack Squat
   2. 8-10 BB Good Morning
3. 2 Rounds. :45 on :15 off
   1. Back Rack Reverse Lunges
   2. Heavy RKS (heavy but unbroken)
   3. Alt. Cossack Squats
   4. KB Sumo DL (same as RKS)
   5. Max Effort Standing C2 Bike
4.  12 Minute EMOM
   1. 12-15 V-ups
   2. 16 Oblique Knee Raises
   3. 8-10 GHDS 
   4. 10/10 Side V-ups

210527 Burn WOD

Warmup: 8:00

3:00 machine + dynamic

Conditioning: 5 rounds for time (27 cap)

500m/425m row – 1000m/900m C2 bike (alternate rounds)

100 singles

20 alt box step-ups (scale up to 15 box jumps)

10 db thrusters 35/25#s

210527 FF WOD

Warmup: 10:00

dynamic + AMRAP: 8 db power cleans + 8 db FR rev lunges + 8 db push press + :30 machine

Strength: every 3:00 x 5 sets

10 front squats + 25′ FR walking lunge + 8 front squats + 25′ FR walking lunge + 6 FS

*dbl KB or DB 35/25#s (rx+ up to 50/35#s)

notes: if not completed with work by 2:15, scale reps to 8/6/4 and/or dbs at sides on walking lunges

Conditioning: 4 rounds for time (10:00 cap)

15 dbl kb/db deadlifts 50/35#s

10 TTB (rx+ 15 TTB, sub 20 knee raises or 20 situps)

50 double unders (150 singles, sub 10/7 calorie ski)

210526 Hybrid WOD

Warm-up: 12:00

5 BB Strict Press + 10/10 DB Push Press + 10 PVC Passthroughs + :30 Machine

Strength: 20:00

0:00-15:00:

3 Push Press @90% of 2RM (build if possible)

15 Pallof Press

Max DB Strict Press (7-10 rep range)

10 V-ups + 10 SL V-ups + 20 Heel Touches (:10 Hollow Hold after each movement)

17:00-18:00 and 19:00-20:00

1:00 OH BB Hold (heavier than last week)

Conditioning: 13:00 Amrap

20 Cal Row or Bike Erg (Alt rounds)

15 BJO (24/20”)

100 Single Unders (40 DU)

5 DB Devil’s Press (heavy, may cj)

210526 Burn WOD

Warmup: 10:00

3:00 machine + dynamic + AMRAP: 10/7 calories + 12 alt db snatches + 10 pass thrus

Conditioning: 25 AMRAP

heavy sled push down/back

20 alternating db snatches

200m run

20 kb goblet squats

20/14 calorie AB

20 SA db push press (10/10)

210526 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 bb strict press + 10 pass thrus + :30 box shoulder opener

Strength: 18 AMRAP

2 strict press + 3 push press + 4 push jerks (build)

db alt hammer curl x 16

db lateral raise drop-set 3 x 10 reps at each (example..10×15# + 10×10# + 10×5#)

strict chin-up x 6 (sub pause ring row x 8 w/:02 pause at chest)

Conditioning: 16 EMOM

1 – 12/8 calorie AB or 10/6 calorie echo (Rx+ 15/12 or 13/9)

2 – 16 alt db snatches 35/25#s (rx+ 50/35#s)

3 – 12 box jump overs 24/20″

4 – 16 wall balls 20/14# to 10/9′ (rx+ 20 reps)

210525 Functional Bodybuilding

Warm-up: Row 2 Minutes + 3 Rounds: 10 pass throughs, 10 pushups, 10 Ring rows

1. Bench Press
   1. Work to a 3 RM (2 RIR)
   2. Then, 3×2 at 85%
2. 5 Minute EMOM
   1. 8-10 BB Pendlay Row

3. 3 Rounds
   1. 12-15 Lying Db Fly
   2. 12-15 BB Bicep curl
4. 2 Rounds
   1. 10-15 DB Squeeze Press
   2. Superset 12-20 straight Arm Pulldown

Rest 1 min

1. 10-15 DB Squeeze Press
2. Superset 8-12 Lying BB Tri Extensions

Rest 2 Min

5. For Quality: 21-15-9

Pushups (if you can do 10+ on your toes, add weight or deficit to increase difficulty)

*3 Wall walks after each round (sub :30 wall walk hold)

210525 Hybrid WOD

Warm-up: 12:00

200m Run + 10 Ring Rows + 10 Hollow Arch Swings + 10/10 DB Push Press + 10 Reverse Lunges

Conditioning: 35:00

E3MOM for 9:00 (0:00-9:00)

400m Run

15 Amrap (10:00-25:00)

1-2-3…etc Pull-ups

10 Push-ups

15 Air Squats

E3MOM for 9:00 (26:00-35:00)

400m Run

210525 Burn WOD

Warmup: 8 AMRAP

500m C2 bike + 5 pullups or RR + 10 aks + 15 squats

Conditioning: 25 AMRAP

1000m/800m C2 bike

4 rounds

5 pullups (sub banded strict or RR)

10 AKS

15 air squats

210525 FF WOD

Warmup: 10 AMRAP

1:00 machine + 5 RR (move to pullups) + 5 tempo pushups + 10 air squats

Conditioning: Murph Prep (final week, Murph on 5/31 @ 10am)

30 AMRAP

800m run (Muza building and back, sub 750m row)

4 rounds

5 pullups (sub banded strict, RR, jumping)

10 (scale to knees or box)

15 squats

*wear a 20/14# vest if you have it…don’t wear a vest if you might have to scale any of the movements!

210524 Hybrid WOD

Warm-up: 14:00

Dynamic + Amrap: 5 Paused Back Squat (build) + 10/10 Banded Lateral Steps + :30 AB/Echo Build-up

Strength: 15:00

A) 3-3-2-1+ Paused Back Squat @80%+ of 3RM

B) 2 Max Set of Back Squats @1+ weight (no pause)

Conditioning: E4MOM for 16:00

15/10 Cal AB or 12/8 Cal Echo

8 Dkb/Ddb Cleans

6 Dkb/Ddb Thrusters

4 Dkb/Ddb Squat Cleans

8/6 Cal AB or 7/5 Cal Echo

*Max working time of 3:00

210524 Burn WOD

Warmup: 10:00

3:00 C2 bike + dynamic + AMRAP: 50 singles + 10 AKS + 10 reverse lunges

Conditioning: every 5:00 x 5 sets

1000m C2 bike/500m row (alternate rounds)

20 jumping lunges

15 db bench press

10 wall balls

5 burpees

*no programmed rest, finish by 4:50 each round to get back on machine or scale reps the following rounds

210524 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 FS (build) + 10/10 banded lateral steps + 10 alt step-ups

Strength: front squat (deload week)

1) 5×5 at 60% of true 1rm (focus on perfect positions, speed out of the bottom)

2a) dbl db step-ups 3×8 (16 steps total)

2b) banded good morning 3×12

Conditioning: for quality AMRAP remaining time

alt cossack squat x 12 (use light kb in FR if possible)

overhead squat x 6 (build however heavy you’d like, scale to pvc if needed)

single leg alt V-Up x 20

banded lateral steps 20/20

1:00 AB or Echo (men 62-65 rpms, women 52-55 rpms)

210521 Burn WOD

Warmup: 8 AMRAP

12/10 calorie machine + 16 alt step-ups + 5 RR + 5 pushups

Conditioning: 5 rounds for time (25 cap)

400m run

15 overhead squats (PVC to empty bar, sub FS only if needed)

rest 1:00

210521 Hybrid WOD

Warm-up: 10:00

10 BB Bench Press (5 pause into 5 normal) + 10 PVC Passthroughs + 10 Ring Rows + 5 Burpees

Strength: 15:00

1.1.1 Cluster BB Bench Press @90% of 2RM (2s Pause each rep – :15 rest b/t reps)

15 DB Sit-ups (2 DBs OH)

3 Bench Press @same weight (no pause)

:45 Machine Build-up

Conditioning: 3 RFT w/ Partner (22:00 Cap)

YouGoIGo Exercises

16 Deadlifts (185/135)

200m Run

10 BBJO (24/20”)

200m Run

4 DB Man Makers (40/30s)

210521 FF WOD

Warmup: 10:00

dynamic + 2:00 machine + AMRAP: deadlift x 5 (build)

Strength: 15:00

deadlift – 5@ 75%, 3@ 85%, 1+@ 95% (percentages are based off 90% of your true 1rm)

Conditioning: 22 AMRAP w/partner

Igo/Ugo rounds

10/8 calorie AB or 8/6 calorie Echo (sub row only if needed)

8 thrusters 75/55 (rx+ 95/65#) DO NOT DROP 10s/15# plates from OH!

6 burpee box overs (rx+ jump over) 24/20″

notes: thrusters should be unbroken the entire workout, if rounds take more than 1:30-1:40, scale the reps to 8/6 AB 6/4 Echo + 6 thrusters + 4 BBJO

210520 Functional Bodybuilding

Warmup: 8:00

3:00 machine + dynamic

A) dead stop deadlift: build to 3rm then 3×2 @ 85%

B) 3 rounds:

16-20 front rack lunges + :30 max effort front squats

C) 2 rounds

BB glute bridge x 10-12

rower hamstring curls x 10-15

D) 12 EMOM

1 – :40 wall sit

2 – 16-20 heel elevated air squats

3 – 16-20 split jumps

210520 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 FS (build) + 10 Banded Squats + 15/15 Banded Lateral Steps

Strength: 15:00

3 Front Squats @85% +15-30#

5 Front Squats @80% +15-30#

7 Front Squats @75% +15-30#

Conditioning: Amrap Remainder of class

20/15 Cal Row Sprint

4 BB Thrusters (from the rack, ahap)

20/15 Cal Bike Erg Sprint

8 Alt DB Squat Cleans (ahap)

20/15 Cal Ski Sprint

30 SL V-ups

*Rest as needed between movements to maintain intensity

210520 Burn WOD

Warmup: 10:00

2:00 machine + dynamic + AMRAP: 10 bb curls + 5 pushups + 10 RR + 10 pass thrus

Conditioning: 22:00 cap

4 rounds

10/8 calorie AB or 9/7 Echo

8 RKS 53/35#s

10 jumping lunges

8 AKS (same weight as RKS)

rest 4:00 then…

40/32 cal AB or 36/28 cal Echo

32 RKS

40 jumping lunges

32 AKS (same weight as RKS)

Extra: 5 EMOM

12/8 calorie AB (:45 max working time)

210520 FF WOD

Warmup: 10:00

dynamic + AMRAP: 16 walking lunges + 8/8 SL deadlift (reach hand to opposite foot) + 5 goblet squats

Strength: 18 AMRAP

dbl kb/db front rack step-ups x 12 (perform 6 right in a row, then 6 left, keep your top foot on the box while working)

partner leg curls x 10

DB goblet squat x 8 (21×1 tempo, AHAP)

box jump x 3 (work to max height for the day, safely)

Conditioning: 16 EMOM

1 – AB 14/9 calories Echo 12/7

2 – dbl db snatch x 8 35/25#s (rx+ 50/35s x 6 reps)

3 – 100 singles (rx+ 40 DU, sub 10/6 calorie ski if not jumping rope)

4 – 20 jumping lunges (scale to reverse lunges only if needed)

210519 Hybrid WOD

Warm-up: 10:00

5 BB Strict Press + 10 PVC Passthroughs + :30 AB/Echo Build-up

*Move to Push Press as weight gets heavier

Strength: 20:00

0:00-15:00

4 Push Press @85% of 2RM (build if possible)

:20/:20 Star Plank

20 Banded Pullaparts

1:00 Arch Hold

17:00-18:00 and 19:00-20:00

1 Minute OH BB Hold x 2 (1:00 rest between)
*heavier than last week

Conditioning: 15:00 Amrap

4-8-12…etc SKB Snatches

50 Single Unders

4-8-12…etc SKB CJ

50 Single Unders

*Snatches/CJ go up each round, switch hands as needed

210519 Burn WOD

Warmup: 8:00

3:00 machine + dynamic + 2:00 bike (increased pace)

Conditioning: 29:00

12 AMRAP

15/12 calorie row

15 db/kb deadlifts 50/35#

10 burpee box step-ups 20″

5 db devils press 35/25#s

5:00 rest

12 AMRAP

15/12 calorie C2 bike

15 db hang power cleans 35/25#s

10 db step-ups same dbs to 20″

5 burpees to 6″ target overhead

210519 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 pushups + 10 pass thrus + 5 bench dips + :20 bar hang

Strength: 18 AMRAP

bar/ring dips x 8 (weighted if possible, sub banded ring or bench dips)

seated alt db curl x 16 (8 each arm)

SA standing db strict press x 8/8

kneeling banded face pull x 15

1:00 recovery machine

Conditioning: 2 rounds for time (15:00 cap)

30 hang squat cleans 115/75# (rx+ 135/95#)

30 deadlifts

30 lat burpees over the bar (rx+ BFB)

1 rope climb (rx+ 3 RC, sub 5 tough rope walks)

210518 Hybrid WOD

Warm-up: 15:00

200m Run + 10 Ring Rows (move to pull-ups) + 5 Tempo Push-ups into 5 Push-ups + 5 Burpees

Conditioning: 32:00 (4 Rounds)

2:00 AB/Echo/Row (65/55+ Rpm OR sub 2:00/2:10 goal)

1:00 Max Pull-ups

1:00 Max Push-ups

1:00 Max Burpees to 6”

*:30 Rest between exercises – :90 Rest after Burpees

210518 Functional Bodybuilding (new class 6pm T/Th)

Warmup: 5:00

dynamic

A) tempo strict press (21×0): find a 3rm then, 3×2@ 85%

B1) strict pullups 3×10-12

B2) seated lat pulldown 3×15-20

C) 3 rounds: same # for all 3 movements

10 dbl DB lateral raise + 10 upright rows + 10 OH press, rest 1:00 after each set

D) 3 rounds: max reps in :30, rest :15

weighted Russian twist

:15/:15 side plank

V-Ups

210518 Burn WOD

Warmup: 7:00

AMRAP: 200m run + 10 alt db snatches + 15 squats

Conditioning: 29:00

every 3:00 x 4 sets: 400m run

rest 5:00

every 3:00 x 4 sets: 1000m C2 bike

210518 FF WOD

Warmup: 12 EMOM

1 – 200m run

2 – 14 alt db snatches

3 – 14 reverse lunges

4 – 5 pullups (RR) + 10 squats

Conditioning: Every 5:00 x 7 sets (Murph prep, bring/wear your own vest if you’d like)

400m run (sub 400m row or 25/18 AB cals if you can’t run)

2 rounds

5 pullups (rx+ C2B) sub 8 RR or 5 jumping pullups, no bands today

10/7 pushups

15 squats

notes: complete run in 2:00 or less, if you cannot, turn around at the 1:00 mark…work until 4:30…make this AEROBIC and don’t start to fast, every round same times

210517 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Paused Back Squat (build) + :30 Machine Build-up

Strength: 15:00

A) 4-4-3-3-2+ Paused Back Squat @80%+ of 3RM

*Rest 3-4 minutes after 2+ set and perform 1 max set of back squats at final weight (no pause)

Conditioning: 18:00

9:00 EMOM

1- 200m Run

2- 12 DB Box Step-Overs

3- 10 DB Thrusters

-Rest 2:00-

For time: 7:00 Cap

400m Run

30 DB Box Step-Overs

20 DB Thrusters

210517 Burn WOD

Warmup: 8 AMRAP

10/7 calorie bike (ab/echo) + 50′ walking lunges + 10 AKS + 50′ bear crawl

Conditioning: 30 EMOM

1 – 25 air squats

2 – 15 AKS 44/26#

3 – 15 wall balls

4 – 15 db push press

5 – 17/13 C2 calorie bike

6 – rest

210517 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 FS (build) + 10/10 banded steps + :30 machine

Strength: 30:00

1) Front squat: 5@ 75%, 3@ 85%, 1+ @ 95% (percentages are based of 90% of your true 1rm, record reps completed on last set)

2a) BB overhead walking lunge 4×25′

2b) dbl DB single leg deadlift 4×8/8

2c) kneeling glute kickback 4×12/12

Conditioning: AMRAP For Quality (time remaining in class)

dbl KB front rack temp squat x 6 (3101 – 3 down, 1 pause, fast up, 1 breath)

sandbag/d-ball carry x 200′

wall ball x 15 UB (20-30#/14-20#)

farmers walk x 200′

1:00 recovery AB/Echo (60/52 rpms)

210515 Burn WOD

Warmup: 10:00

3:00 machine + dynamic + 3:00 machine (increased pace)

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

1) 5 rounds: 5 pullups + 10/7 pushups + 15 squats

*max distance C2 bike in remaining time

2) EMOM

E – max calorie machine (AB/echo/run/ski)

O – rest

3) AMRAP

5 burpees + 10 db step-ups + 10 calorie row

210514 Hybrid WOD

Warm-up: 10:00

5 BB Bench Press (2s Pause each rep, build) + 10 PVC Passthroughs + :30 Machine Build-up

Strength: 15:00

2 BB Bench Press @85% of 2RM (2s Pause)

20 Leg/Knee Raises

4 Bench Press @85% of 2RM (no pause)

:20 Hollow Hold + 40 Heel Touches

Conditioning: 20:00 Amrap w/ Partner

600m Run (together)

200 Single Unders

10 Synchro Deadlifts @225/155

16 Rope Walks

10 Synchro Deadlifts @225/155

12 Devil’s Press (Heavy!)

210514 Burn WOD

Warmup: 10 AMRAP

200m run (mailbox and back) + 5/5 db hang CJ + 5 pushups + 10 RKS

Conditioning: 25 w/ partner

400m run (out south door to driveway sign at rich’s auto)

40 synchro alt db snatches 35/25#s

400m run

40 synchro air squats

400m run

40 synchro db hang CJ (switch arms every 5 reps, same # as snatch db)

*400m runs are performed together, if you aren’t physically able to run, complete 30/22 calorie Echo bike one person working at a time

210514 FF WOD

Warmup: 9:00

dynamic + AMRAP: 10 rks + 10 bw glute bridges + :30 plank + :30 machine

Strength: 15:00

deadlifts 3 @ 70%, 3 @ 80%, 3+ @ 90% (percentages are based off 90% of your true 1rm, record weight and reps completed on final set of 3+)

Conditioning: 20 AMRAP w/partner

400m run (out south door to driveway sign at rich’s auto)

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

400m run

40 synchro air squats (rx+ 25 synchro alt pistols)

400m run

40 synchro db hang CJ (switch arms every 5 reps, same # as snatch db)

*400m runs are performed together, if you aren’t physically able to run, complete 30/22 calorie Echo bike one person working at a time

*perform workout on turf or outside if you’d like

210513 Hybrid WOD

Warm-up: 10:00

100m Run

10 Reverse Lunges

400m C2 Or 200m Row

10 Goblet Squats (tempo)

Conditioning: E3MOM for 18:00

1- 300m Run + Max SL V-ups

2- 400/350m Row + Max Burpees Over Rower

3- 800/700m C2 Bike + Max Air Squats

*No rest time

Strength: Front Squat (Remaining time)

4 Reps @85% +10-20#

6 Reps @80% +10-20#

8 Reps @75% +10-20#

210513 Burn WOD

Warmup: 10:00

3:00 machine (moderate) + dynamic + 3:00 machine (moderate – tough)

Conditioning: every 6:00 x 4 sets

30/20 calorie AB

24 alt db snatches

12 burpee step-jump overs 24/20″

*scale cals/reps across all three movements to be completed at or before 5:00

210513 FF WOD

Warmup: 10:00

dynamic + 2:00 machine + AMRAP: 10 reverse lunges + 10/10 banded lat steps + 10 RKS

Strength: 18 AMRAP

overhead squat x 8 (light to moderate load, focus on perfect positions, scale to pvc pipe or training bar if needed, use a box for depth if needed)

partner leg curls x 8

dbl db walking lunge x 25’/25′ (hold one db locked out overhead, other in the front rack, switch arms after 25′)

banded BB glute bridge x 8 (try to work to 90%+ of 1rm FS)

Conditioning: 8 EMOM x 2

1) E – 13/8 calorie machine ski/run/row/ab/echo (no C2 bikes, rx+ 16/12)

O – 12 db thrusters 35/25#s (rx+ 50/35#s)

rest 3:00

2) E – 12 bb hi-hang power snatch 65/45# (rx+95/65#)

O – 8 lateral burpees over bar (rx+ bar facing w/ 2 foot jump over)

notes: start on either EMOM, thruster and snatch weights should be UB the entire workout…max working time of :45-:50 per minute

210512 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Strict Press

Strength: 20:00

0:00-15:00

4 Push Press @85% of 2RM (build if possible)

3 Wall Walks

20 Banded Pullaparts

1:00 Arch Hold

17:00-18:00 AND 19:00-20:00:

1 Minute OH BB Hold x 2 (1:00 rest between)
*pick a moderate weight to hold for full minute, leave some weight in the tank as we will build each week

Conditioning: 16:00 Amrap (for quality)

1:00 Max distance Run

10 Squat Clean to OH Ball Slams

:20 Standing C2 (damper 10) + :40 Seated (damper 4-5)

1:00 Deadhang

*Rest as needed between movements to maintain high intensity during

210512 Burn WOD

Warmup: 9 EMOM

1 – 12/9 calorie C2 bike

2 – 15 AKS

3 – 12 PVC OHS

Conditioning: for time (22:00 cap)

5000m C2 bike

*at the start and every 1000m, perform

12 wall balls

16 alt SL V-Ups

12 AKS 44/35#s

*AMRAP meters remaining time after you finish 5k meters

210512 FF WOD

Warmup: 8:00

dynamic + AMRAP: 8 BB bench press + 15 band pull-aparts + 5/5 db push press

Strength: 16 AMRAP

close-grip bench press x 5 (build each set)

standing alt. db curls x 16 (8 each arm)

banded triceps extension x 15

pendlay dbl kb alt bent over row x 16

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

10 HSPUs (sub db strict press 35/25#s)

15 front squats 95/65# (rx+ 115/85#)

10 TTB (sub 20 knee raises or 15 situps)

15 sumo DL high pull (same weight as front squats)

210511 Hybrid WOD

Warm-up: 12:00

2:00 Machine + Dynamic + Amrap: 10 PVC Passthroughs + 10 Box Step-ups + 5/5 DB Hang CJ

Conditioning: 30:00 EMOM

1- 12/9 Cal AB

2- 4 DB Devil’s Press

3- 12 Alt DB Snatches

4- 4 Burpee Box Get Over (24/20”)

5- Rest

*Add 1 rep to Devil’s Press and BBGO per round

Extra: 3 Rounds for completion

15 V-ups

:15 Hollow Hold

15 Sit-ups

:15 Hollow Hold

210511 Burn WOD

Warmup: 8:00

dynamic + AMRAP: 10 rks + 10 dbl kb deadlifts + :30 machine

Conditioning: 1:30 on/:30 off (4 rounds ~ 32:00)

1) C2 bike max meters (goal is 750+)

2) 9-6-3 db DL/hpc/stoh + AMRAP hang cj remaining time

3) max distance run

4) 300′ farmers walk plus max time dbl kb FR hold remaining time

210511 FF WOD

Warmup: 12 EMOM

1 – 10-12 RR (move to 5 strict PU if you can)

2 – 10/7 pushups + 10 RKS

3 – 10 reverse lunges + 10 squats

4 – 5-8 burpees

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

1) AMRAP “Cindy” – 5 pullups (RR) + 10 pushups + 15 squats

2) EMOM – E: 15/12 calorie row (rx+ 18/15) O: 8 burpees over rower (rx+ 10)

*sub 13/9 cal AB + lateral burpees over a DB ONLY if needed

3) AMRAP DT: 12-9-6 DL/HPC/STOH 115/75# (rx+ 155/115)

notes: all three workouts are meant to be an aerobic effort/pace for today’s training, being able to SUSTAIN your pace within each workout and across all three is the purpose for today!

210510 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Paused Back Squat + 5 Burpees + 10 Reverse Lunges + :15/:15 Wall-sit

Strength: 20:00

A) 5-5-4-4-3-3 Paused Back Squat @75%+ of 3RM

*Rest 1:30 between sets – build each set

B) Amrap remainder:

20/20 Banded Lateral Steps

:20/:20 Star Plank

2 Back Squat @finishing weight (no pause)

Conditioning: 3 Rounds for time (14:00 Cap)

25 Wall Ball (20/14# to 10/9’)

50’ DB FR Walking Lunge

20 DB Power Cleans

50’ DB Farmer Walking Lunge

*Rest 1:00 between rounds

210510 Burn WOD

Warmup: 8:00

3:00 machine + dynamic

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

1) ladder 3/6/9/12 etc…

devils press 35/25#s

db box step-ups

2) 15/12 calorie C2 bike

8 burpee box step-overs

3) 5 pullups

10 pushups

15 squats

210510 FF WOD

Warmup: 10:00

2:00 machine + dynamic + AMRAP: 3 bb fs + 10/10 banded lateral steps + 10 RKS

Strength: 30:00

1) front squat: 3@ 70%, 3@ 80%, 3+ @ 90% (this is based off of 90% of your true 1rm, last set is max reps -1, record how many you get, and at what weight)

rest 2-2:30 between sets

2a) db/kb goblet split squat: 4×8/8

2b) banded good morning: 4×15

Conditioning: 4 sets (not for time)

12 alt db box step-ups

15 banded bw glute bridges

12 heavy db RDLs

210507 Hybrid WOD

Warm-up: 12:00

5 Deadlifts (build) + 5 Tempo Push-ups + 10 RR + 10 Hollow Arch Swings + :30 Echo or AB

Conditioning: 30:00 Amrap w/ Partner

80/60 Cal Echo (90/70 AB if needed)

50 Pull-ups

20 Deadlifts @275/185

100 Push-ups

20 Deadlifts @275/185

150 Air Squats

20 Deadlifts @275/185

Extra:

Build to a 2RM Bench Press

*Goal is 10+ lbs above 3RM

210507 Burn WOD

Warmup: 8:00

dynamic + AMRAP: 1:00 machine + 10 RKS + 10 reverse lunges

Conditioning: 10 rounds for time (23 cap)

9/6 calorie AB or Echo

10 SDB CJ (5/5)

10 wall balls

10/8 pushups

*if you finish early, max distance run or max meters C2 or Row in remaining time

210507 FF WOD

Warmup: 7:00

dynamic + AMRAP: 3 bb deadlifts (build to 3 tng at 60-70% 1rm)

Strength: 15:00

deadlift: 5 @ 65%, 5 @ 75%, 5+ @ 85%

*just like Monday, the %’s are based off 90% of your 1RM, DO NOT go off your true 1rm

last set is 5+ which is as many as possible with good technique record how many reps you get on the last set of 5+, goal is 5-10

Conditioning: 25:00 cap

1) 10 sets (Igo/Ugo for 5 each)

10 hang power cleans + 10 thrusters 95/65# (rx+ 115/75#)

rest 3:00

2) 100 power cleans 115/75# (rx+ 135/95#) split however, 1 person working at a time

rest 3:00

3) You Pick 1 (switch as needed on machine)

100 calorie AB (FF 80)

85 calorie Echo (FF 70)

85 calorie Row (FF 70)

80 calorie ski erg (FF 65)

1200m run

210506 Hybrid WOD

Warm-up: 14:00

2:00 Machine + Dynamic + Amrap: 5 BB FS(build) + 10 Banded Glute Bridges + 10 Banded Air Squats + :30 Machine

Strength: Front Squat (15:00)

Accumulate in as few sets as possible

5 Reps @85% +5-10#

7 Reps @80% +5-10#

9 Reps @75% +5-10#

Conditioning: For time (18:00 Cap)

3 Rounds of:

10 SDB Squat Cleans (split as 5/5)

20 SDB Power Cleans (split as 5/5/5/5)

80 Single Unders

-Rest 3:00-

30 SDB Squat Cleans (split in 5s)

60 SDB Power Cleans (split in 5s)

240 Single Unders

210506 Burn WOD

Warmup: 10:00

1500m C2 or 700m Row + dynamic + 1500m C2 or 700m Row (alt from 1st machine)

Conditioning: 25 EMOM

1 – 12 db box step-ups 35/25#s

2 – 100 singles

3 – 6-8 burpee box step-ups

4 – 10 db DL + 10 db STOH

5 – rest

210506 FF WOD

Warmup: 10:00

dynamic + AMRAP: 20 walking lunges + 10 situps + 10 bw glute bridges + :30 bike

Strength: 16 AMRAP

8 bb glute bridges (AHAP, goal is 90%+ of 1rm FS)

16 dbl kb FR walking lunges (8 out, 8 back) men 44s+/women 26s+

15/15 banded lateral steps

12 banded good mornings

Conditioning: 5 EMOM x 3 w/2:00 rest between

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

*scale # to go UB first 3 rounds

2) 8 burpee box step-ups (stay on one side of box) 24/20″ (rx+ 10 BBJO)

3) 3 db man makers 35/25#s (rx+ 50/35#s) (pushup row R, pushup row L, thruster)

notes: :45-:50 max working time…complete 5 consecutive minutes of #1, then 5 minutes at #2, finish 5 minutes at #3…start on different stations and follow the order, max of 8 people on any one station at a time

210505 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 10 PVC Passthroughs + 5 BB Strict Press + 10 DB Push Press + :30 Machine

Strength: 20:00

5 Push Press @80% of 2RM (:15 Hold at top of last rep, build if possible)

20 Leg Lifts over DB + 20 Russian Twists

100’/100’ DB OH Carry

10 Hollow Rocks + 20 Heel Touches (per side)

Conditioning: Every 5:00 for 15:00

30/24 Cal Row or Bike Erg

15 Burpees

10 BJO (24/20”)

5 BBJO

*Max working time of 4:00

210505 Burn WOD

Warmup: 9 EMOM

1 – C2 bike 15/12 calories

2 – row 15/12 calories

3 – 8 burpees over the rower

Conditioning: 24 AMRAP

C2 bike 1000m

15 pushups

row 500m

15 pullups

run 400m or ski 500m

15 db bench press

210505 FF WOD

Warmup: 12 EMOM

1 – row 12/9 calories

2 – 10-15 pushups

3 – 12 reverse lunges

4 – 5-8 burpees

Strength: 16 AMRAP

db bench press 3 for 1 x 5 reps (lock out both then R/L/both arms = 1)

standing bb pause curl x 8 (:02 pause at the top)

deficit pushups x 10 (25# plates +)

chin-up hold x :15 (sub RR hold x :20)

Conditioning: 16 EMOM

1 – 14/10 calorie AB (rx+ 18/14)

2 – 5 db devils press 35/25#s (rx+ 50/35#s)

3 – 1-2 rope climbs (rx+ 3 rope climbs) (sub 3 tough rope walks)

4 – :30 wall sit

210504 Arc Fitness Class

Warmup: 12 EMOM

1 – row :45

2 – 10-15 step-ups

3 – :45 jump rope or jump onto plate

4 – 10-15 squats

Strength: 15:00

1a) bench press – 5×8

1b) ring rows – 5×8

2a) lunges – 4×12

2b) situps – 4×12

Conditioning: 16 EMOM

1 – C2 bike :45 max calories

2 – alt db snatch x 12

3 – rope walk x 3

4 – wall sit x :30

210504 Hybrid WOD

Warm-up: 12:00

10/7 Cal AB or Echo + 10 Reverse Lunges + 10 RR + 5 Tempo Push-ups

Conditioning: 35:00 Amrap

3 Rds Cindy: 5 Pull-ups + 10 Push-ups + 15 Air Squats

*Sub RR or Banded Pull-ups

-Rest 1:00-

20/15 Cal AB or 18/13 Cal Echo

-Rest 1:00-

3 Rds: 5 DDB Snatches + 7 Hang CJ + 9 Stoh

-Rest 1:00-

400m Run

-Rest 1:00-

210504 Burn WOD

Warmup: 10:00

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

Conditioning: 28 EMOM

1 – 12/9 calorie AB

2 – 8 db pc and jerk (from floor) 35/25#s

3 – 12/9 calorie row

4 – 8 db thrusters (same # as cj)

210504 FF WOD (aerobic capacity)

Warmup: 8:00

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

Conditioning: every 5:00 x 8 sets (alternate A & B)

A) 10 power cleans 115/85# (rx+ 135/105)

10 burpee over bar (rx+ BFB)

10 deadlifts (same # as PC)

10 STOH (same # as PC)

*max reps alt db snatches until 4:00 35/25# (rx+ 50/35#s)

B) 10 TTB (sub 15 leg raises or 20 knee raises) (rx+15 TTB)

50 air squats

10 pullups (sub jumping or RR, no bands) (rx+ c2b or 3-5 BMU)

*max AKS remaining time until 4:00 53/35#s (rx+70/53)

notes: this is an aerobic based workout, keep a steady HR and maintain a steady pace throughout, start at 60% and build faster each round…you should get more db snatches and more AKS each time you repeat that station, not less…DO NOT COME OUT SPRINTING!

210503 Hybrid WOD

Warm-up: 12:00

2:00 Machine + Dynamic + Amrap: 5 Tempo Back Squat (42X1, build) + 10 Banded Air Squats + 10/10 SL Glute Bridges

Strength: 24:00

A) Build to a 3RM Paused Back Squat (2s pause at bottom of each rep)

B) Amrap remainder:

10 Medball Sit-ups + 15 V-ups + 10 Medball Sit-ups

20/20 Banded Hamstring Curls

3 Tempo Back Squat @90% of above (30X1)

Conditioning: For time (9:00 Cap)

50/40 Cal Bike Erg

25 Wall Ball (20/14# to 10/9’)

50/40 Cal Row

25 Wall Ball

210503 Burn WOD

Warmup: 15:00

3000m C2 bike: stop every 500m and perform 5 burpees + 10 AKS + 15 squats

Conditioning: every 5:00 x 4 sets

200m run or 600m C2 bike (alternate rounds) (1:10 cap on work)

30 squats

20 alt db snatch

10 db hang CJ (5/5)

*4:40 cap on work each set

210503 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 FS (build) + 10/10 banded lateral steps + 10 bw glute bridges + :30 machine

Strength: 30:00 (starting 5/3/1 strength program)

1) front squat x 3 working sets

5 x 65%, 5 x 75%, 5+ x 85% (5+ is one rep short of failure, record how many reps you get on this final set as you will need it in 4 weeks when we re-test)

% is based off of 90% of your 1rm from last week…example: if you did 100# for your 1rm, take 90% of that, or 90#, then take 65/75/85% of 90# for today’s sets. Stay consistent if you round up or down.

2a) db split squat (rear foot on bench) 4 x 8/8

2b) bb good morning 4 x 12

Conditioning: not for time

4 sets

20/14 cal AB or 17/11 cal Echo (men 65-70 rpms, women 58-62 rpms)

10 db box step-overs 35/25#s

5 burpee broad jumps (reset between, each rep max distance)

210430 Hybrid WOD

Warm-up: 12:00

2:00 Machine + Dynamic + Amrap: 10 DB Bench Press + 10 R Kbs + 5 Deadlifts (build)

Conditioning: 25:00 Amrap w/ Partner

60 Push-ups

30 DB Bench Press

-Rest 1:00-

30 DB Bench Press

20 Synchro BFB

-Rest 1:00-

20 Synchro BFB

20 Deadlifts @315/205

-Rest 1:00-

Extra: Amrap remainder of time

Max Effort reps @85% of 3RM Bench Press

*Full recovery between sets

210430 Burn WOD

Warmup: 10:00

3:00 machine + 3 rounds:

15 calorie row

15 situps

15 RKS

Conditioning: for time w/partner 30:00 cap

5000m C2 bike

30 burpee box step-overs

30 db power cleans 35/25#s

10 wall walks (sub bb strict press 1 ww = 10 strict press)

20 db power cleans

20 burpee box step-overs

2500m C2 bike

*one person working at a time for all movements, other person rests

210430 FF WOD

Warmup: 8:00

3:00 machine + AMRAP: 5 BB DLs (build) + :30 machine

Strength: 12:00

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

Conditioning: 26:00 cap w/partner (15:00 cap for first 2 parts)

1) 3 rounds

30/22 calorie AB or 26/18 calorie Echo bike

20 db thrusters 35/25#s (rx+ 50/35#s)

rest 3:00 then…

2) 3 rounds

25 pullups (sub jumping/RR/banded)

25 pushups

rest 3:00 then…

3) 8 AMRAP (start at 18:00 if you haven’t completed part 1&2 yet)

30 AKS 53/35#s (rx+ 70/53#)

75 DU

210429 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 BB FS (build) + 15/15 Banded Lateral Steps + 10 Banded Squats

Strength: Front Squat (15:00)

Accumulate in as few sets as possible:

6 Reps @85%

8 Reps @80%

10 Reps @75%

Conditioning: For time (10:00 Cap)

50 Burpee Box Get Overs (jump or step)

*E2MOM including 0:00: 10/7 Cal Bike Erg (stagger heats by minute, then sub Row if needed)

Extra: 3 Sets

2 Dkb Snatches

8 Dkb Reverse Lunges

4 Dkb Cleans

8 Dkb Front Squats

*Complete UB but as heavy as possible, rest as needed between

210429 Burn WOD

Warmup: 8:00

1500m C2 bike + dynamic

Conditioning: 1:30 work/:30 rest x 12 sets (3 rounds)

1) C2 bike max calories

2) 8 db devils press + max burpees over dbs remaining time

3) runner max distance

4) 12 db thrusters + max db front squats remaining time

210429 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 kip swings + 10 reverse lunges + 10 pass thrus + :30 machine

Strength: 18:00 AMRAP

SA db overhead walking lunge x 25’R/25’L (sub SA FR lunge, heavier)

partner leg curls x 10

BB alt. back rack reverse lunges x 16 (out of rack, AHAP)

banded lateral walk x 15/15 steps

1:00 recovery machine

Conditioning: 15 AMRAP (recovery pace)

15 OHS 75/55# (scale to empty bar or PVC pipe, PERFECT positions)

1:00 machine at 75% effort (moderate to moderately high intensity, not all out)

15 bw banded glute bridges (around knees)

1:00 weighted plank

15 calorie ski or run

1:00 HS hold (accumulated, sub 5 wall walks)

210428 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 3 BB Strict Press + 5 BB Push Press + :30 Deadhang + 5 Burpees

Strength: 20:00

A) Build to a 2RM Push Press

B) Amrap remainder:

:30 Hollow Hold + 30 Heel Touches

10/10 Pallof Press

2 BB Push Press @80% of above (:10 Hold @top of each rep)

Conditioning: Amrap remaining time

300/250m Row Sprint

6 TnG Deadlifts (build)

200m Sprint

6 Alt DB CJ (heavy)

210428 Burn WOD

Warmup: 8:00

3:00 machine + AMRAP: 10 reverse lunges + 10 cal bike + 5 RR + 5 pushups

Conditioning: 25:00 AMRAP

10/5 calorie AB (add 5 cals each round)

5 burpee pullups

200m run

10/5 calorie row (add 5 calories each round)

5 devils press 35/25#s

200m ski

210428 FF WOD

Warmup: 10:00

3:00 machine + AMRAP: 8/8 db push press + 8 RR + 5 pushups + :30 machine

Strength: 18 AMRAP (3-4 working sets)

Filly press x 8/8 (kb FR, db press opposite arm)

strict pullups x 8 (add # if you can do 8 UB, scale to banded strict pullups)

seated BB OH press (on floor) x 8

band face pull x 15

db skull crushers x 10

Conditioning: for time (12 cap)

40 wall balls 20/14# to 10/9′

15 TTB (sub 20 knee raises or 20 situps)

80 air squats

15 db devils press 35/25# (rx+ 50/35#s)

40 deadlifts 135/95# (rx+ 175/125#)

210427 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 50 Single Unders + 20 Plank Shoulder Taps + 5/5 DB Hang CJ + 10/7 Cal AB or Echo

Conditioning: E2MOM for 32:00

1) 3 Wall Walks + 15 DB Stoh + 75 Single Unders

2) 3 Rds: 8 Alt DB Snatches + 4 Alt Devil’s Press

3) 30/20 Cal AB or Echo

4) Rest

Extra: For completion

75 Medball Sit-ups

210427 Burn WOD

Warmup: 10:00

3:00 machine + dynamic + AMRAP: 10 pass thrus + 10 band pull aparts + 10 pushups

Conditioning: 28 EMOM

1 – 15/12 calorie C2 bike

2 – 10-15 db bench press 35/25#s (should be UB or 2 sets max)

3 – 15 AKS 35/26#

4 – 3 tough rope walks

210427 FF WOD

Warmup: 12 EMOM

1 – :45 machine (increase each round)

2 – 12 box step-ups

3 – 10 RKS + 5 pushups

4 – 75 singles

Conditioning: every 4:00 x 8 sets (alternate A and B)

a) 1000m C2 bike or 500m row or 500m ski+ AMRAP: 5 burpees + 10 AKS 53/35#s (rx+ 70/53#)

b) 20 db box step-overs 24/20″ + AMRAP: 10 box jump overs + 5 db thrusters 35/25# (rx+ 50/35#s)

*3:40 cap on working time, fast transitions to opposite station. 2:30 cap on bike/row for part a, step-overs should be UB or 2 sets max in part b

Extra: stretch 5-10 minutes (coaches choice)

210426 ARC PL Meet

6:15pm: Introductions

6:20 – 6:35 – athlete warmup

6:35 – 6:55 – back squat

6:55 – 7:15 – bench press

7:15 – 7:35 – deadlift

7:35 – 7:50 – awards and pictures

*all athletes will get 3 attempts at each lift, volunteers will help them load the weight and spot them if needed

210426 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Box Squats + 5 Back Squats + 10 Reverse Lunges + :10 Machine Sprint + :20 Moderate

Strength: 24:00

A) 8 x 3 Box Squat (:45-:60 Rest between sets – 10-20# heavier than last week’s 7×4)

B) Amrap remainder:

5 Box Jump atw Overs (scale to BJO)

10 Heavy R. Kbs (in 2 sets of 5)

(1+1)x2 Paused(3s) Back Squat + Back Squat

*Same weight or more on Back Squat as last week’s 1+2

Conditioning: For time (9:00 Cap)

18-12-6

DB Power Cleans (40/30s)

Wall Balls (20/14# to 10/9’)

-Rest 1:00-

36 DB Hang Squat Cleans (40/30s)

210426 Burn WOD

Warmup: 10:00

3:00 machine + dynamic + 3:00 machine (harder effort than 1st 3:00)

Conditioning: every 5:00 x 5 sets

1000m C2 bike/500m row (alternate rounds)

10 db box step overs 35/25#s to 24/20″

10 db thrusters

20 SL alternating v-ups

210426 FF WOD

Warmup: 12:00

3:00 machine (building) + dynamic + AMRAP: 3 FS (build) + 8/8 banded lat. steps + :30 machine

Strength: 20:00

find 1rm front squat

*if you finish early, complete AMRAP: 5 reps every 2:00 @ 75% 1rm

Conditioning: for time (14:00 cap)

30/22 calorie AB or ECHO (2:00 cap)

12 squat cleans 115/105# (rx+ 165/125#)

rest 5:00

repeat

*share a bike with someone, once they complete their cals you start on the next whole minute

notes: bike should be 90% of an all out sprint and be done in sub 2:00, squat cleans should be quick singles…if you want to do tng it’s either too light or you went to easy on the bike

210423 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 Burpee Box Step-ups + 10 PVC Passthroughs + 10 Ring Rows

Conditioning: 32:00 w/ Partner

0:00-3:00:

Max Synchro Sit-ups

3:00-8:00:

Max BBJO (24/20”)

*YouGoIGo 5 Reps

8:00-16:00: YouGoIGo Amrap

10 DB Bench Press

10 Push-up + Renegade Row

*YouGoIGo Exercises

16:00-24:00: YouGoIGo Amrap

5 Pull-ups

10 BB Curls

*YouGoIGo Exercises

24:00-29:00:

Max DB Burpee Box Step-Overs (24/20”)

*YouGoIGo 4 Reps

29:00-32:00:

Max Synchro Sit-ups

Extra: Remaining time of Class

Amrap of 4 Bench Press @85% of 3RM

*Same weight as last week

210423 Burn WOD

Warmup: 10:00

3:00 c2 bike + dynamic + 3:00 row

Conditioning: 25:00

10:00 AMRAP

C2 bike 1000m/900m + 8 db thrusters 35/25# + 8 burpees over the dbs

rest 5:00

10 EMOM

E – AB 10/7 calories

O – 5 db devils press 35/25#s

210423 FF WOD

Warmup: 8:00

dynamic + AMRAP: :30 machine + 5 front squats + 3 push press + 1 thruster

Strength: 12:00

establish a 3rm thruster from the rack

Conditioning: 28:00

0-16:00 AMRAP w/partner Igo/Ugo full rounds

12/8 calorie AB or Echo

3 db thrusters 35/25# (dbs next to bike)

25′ run to rig

5 burpee pullups (rx+ 3 burpee BMU, scale 5 burpees + 5 jumping pullups)

25′ run back to bike

3 db thrusters (then partner starts their bike)

16:00-28:00

work to 3rm thruster (goal 90% of earlier 3rm)

210422 Burn WOD

Warmup: 10:00

3:00 machine + 3 rounds: 10 cossack squats + 10 pass thrus + 10 RKS + 50 singles

Conditioning: 1:30 on/:30 rest x 15 (3 rounds)

1) C2 bike (men 1:50-1:55 pace/500m, women 2:00-2:10 pace/500m)

2) single unders

3) row (same paces as C2 bike)

4) single DB alt. step-ups 50/35#s to 24/20″

5) :20 arch hold + :20 hollow hold + max SL alt. V-ups remaining time (:50)

210422 FF WOD

Warmup: 10:00

3:00 machine + 3 rounds: 10 cossack squats + 10 pass thrus + 10 RKS + 50 singles

Strength: 16 AMRAP

12 heavy dbl KB front rack alt reverse lunges (men 44+/women 26+)

15 banded (red/purple) seated hamstring curls (sit on bench, band around rig)

10 light overhead squats (focus on positions, max weight 95/65#, pvc if needed)

15/15 banded (at knees) lateral steps

Conditioning: 1:30 on/:30 rest x 10 (2 rounds)

1) C2 bike (men 1:45-1:50 pace/500m, women 1:55-2:05 pace/500m)

2) single unders

3) row (same paces as C2 bike)

4) single DB alt. step-ups 50/35#s to 24/20″

5) :20 arch hold + :20 hollow hold + max SL alt. V-ups remaining time (:50)

210421 Hybrid WOD

Warm-up: 10:00

5 BB Strict Press + 10 PVC Passthroughs + :30 Deadhang + :30 Machine

Strength: 20:00

0:00-8:00: As many sets of

6 BB Push Press (within 10 lbs of last week’s 5s – Rest :45-1:15 between sets)

8:00-20:00: Amrap

10 DB Sit-ups (hold DBs OH)

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

:10-:15 BB OH Hold (shoot for a weight that is difficult to get overhead)

Conditioning: 14:00

0:00-10:00:

:30 On :30 Off

1:00 On :30 Off

1:30 On :30 Off

2:00 On :30 Off

2:30 On :30 Off

10:00-14:00:

:10 Sprint + :20 Off

*For first portion find a steady yet uncomfortable pace you can hold for each duration

**For second portion keep a 85-90% sprint pace

210421 Burn WOD

Warmup: 5:00

Any machine (increase pace each 1:00)

Conditioning: 40:00 cap

4 rounds

10/8 calorie AB

200′ farmers walk 70/50#s

25 situps or 15 TTB

15 db bench press 35/25#

rest 5:00….into

40/32 calorie AB

800′ farmers walk

100 situps or 60 ttb

60 db bench press

210421 FF WOD

Warmup: 10:00

3:00 machine + dynamic + AMRAP: 8 bb bench press + 8 pass thrus + 8 ring rows

Strength: 18 AMRAP

bb bench press x 8

standing alt. db hammer curl x 16

banded triceps extension x 20 (purple or red band)

dbl kb bent over row x 8

Conditioning: 2 rounds for time (10:00 cap)

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

30 lateral burpee step-over the bar (rx+ bar facing w/ 2 foot jump)

notes: Pick a weight for the DLs you can complete in sets of 10 in round 1, sets of 5 in round 2, challenge yourself with weight but maintain perfect technique. If at any point you’re doing singles or 2-3s, it’s too heavy. Burpees should be paced to finish 10 per minute, minimum.

Extra: time remaining in class

foam roll (calves, hamstrings, quads, mid-upper back and lats)

stretch (target hip flexors and glute/hamstrings)

210420 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 Burpees + 5/5 DB Hang CJ + 10 Air Squats + 50 Single Unders

Conditioning: 5:00 x 6 w/ 1:30 Rest

A) EMOM

4 Alt Man Makers (50/35) + Max Burpees to 6”

B) Every 1:15

12 Alt DB Snatches (50/35) + Max Runner

C) Amrap

4 Rds of: 10 Push-ups + 15 Wall Ball

*Max Deadlifts @205/145 in remaining time

**2 full Rds through A/B/C

210420 Burn WOD

Warmup: 8:00

4:00 machine + dynamic

Conditioning: 28 EMOM

1 – 14/10 calorie row

2 – 8 burpee box step-ups 24/20″

3 – 14/10 calorie C2 bike

4 – 12 KB deadlifts 53/35#s

210420 FF WOD

Warmup: 12 EMOM

1 – machine :45

2 – 10 squats + 5 burpees

3 – 100 singles (move to 30 DU if you have them)

Conditioning: every 3:00 x 12 sets (alternate A/B/C)

A) 18/14 calorie row or C2 + 10 db power cleans 35/25# + 10 db STOH (rx+ 20/16 cals + 50/35# dbs)

B) 20 wall balls 20/14# to 10/9′ + 12 TTB (rx+ 20 TTB, sub 20 med ball sit-ups)

C) 30/24 calorie AB or 27/21 calorie Echo bike

notes: 2:15 cap on working time, start at any station but stay in order ABC

if you cannot complete the prescribed reps above, scale reps on each movement to allow you to complete all of the movements in each section in 2:15 or less, for example you might scale part A to 12 calorie row + 8 db power cleans + 8 STOH

210419 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Box Squats + 16 Reverse Lunges + :10 Machine Sprint + :20 Moderate

Strength: 24:00

A) 7 x 4 Box Squat @10+ lbs heavier than last week 6×5

*Rest max of :60 b/t sets

B) Amrap remainder:

3 High Box Jumps

:10 Machine Sprint

1 Paused Back Squat(3s) + 2 Back Squat

*Same weight as last week’s 1+1 or heavier

Conditioning: For time (7:00 Cap)

60/45 Cal AB or Echo

*EMOM including 0:00: 3 DB Devil’s Press

**Challenging weight on DBs

Extra: For completion

30 Toe Touches

20 V-ups

10 Hollow Rocks

20 V-ups

30 Toe Touches

210419 Burn WOD

Warmup: 10:00

3:00 machine + dynamic + 3:00 machine

Conditioning: 2:00 on/2:00 off x 8 sets (alternate A&B)

A) 200m run + max alt db snatches 45/30#S (cap on run of 1:15)

B) 15/12 calorie AB + 6 dbl db power cleans + max dbl db front squats 35/25#s (1:00 cap on AB)

*consistent reps every set on the snatches and dbl db front squats

210419 FF WOD

Warmup: 10:00

3:00 bike + dynamic + AMRAP: 5 front squats (build) + 10/10 banded lateral steps

Strength: 15:00

work to a 2rm front squat (testing 1rm next week)

Weightlifting: 10 EMOM

2 tng power cleans + 2 hang squat cleans

*reset after power cleans, build every 1-2 sets, start around 50% 1rm clean

Extra Credit: for quality

4 sets

10 db box step-ups 50/35#s to 24/20″

8/8 bb single leg deadlifts

15/12 calorie echo or AB

210416 Hybrid WOD

Warm-up: 10:00

10 BB Bench Press + 5 Inch Worms (arms only) + 10/7 Cal AB/Echo

Strength: 12:00 Amrap

3 Bench Press @85% of 3RM

20 L-sit Flutter Kicks (sub 10 L-sit Leg Raises)

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

4 Rds Each (YouGoIGo)

300/250m Row

20 Wall Balls

Extra: Amrap Remainder of Class

50 Single Unders

10 Deficit Push-ups

10 BB Bodyweight Rows

210416 Burn WOD

Warmup: 12 EMOM

1 – machine :45 (build each round)

2 – 12 alt step-ups

3 – 12 AKS

4 – 75 singles

Conditioning: 18 AMRAP

400m run/400m row (alt rounds)

5 rope walks (2 rope climbs if possible)

3-5 wall walks (sub 30 PU shoulder taps or 15 db strict press)

15 AKS 44/35#s

15 V-Ups (sub 30 toe touches)

Extra: 6 EMOM abs

coaches choice 🙂

210416 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 hi-hang snatch (BB) + 7/5 calorie machine + 8 AKS

Conditioning: 8:00 AMRAP x 3 w/3:00 rest between (w/partner)

1) 20 calorie AB or Echo (FF 16) sub 400m run

12 hang power cleans 135/95# rx+ 155/105#

24 AKS 53/35#s

2) 15 pullups (sub jumping or RR) rx+ 10 BMU

15 pushups

30 wall balls 20/14# to 10/9′

3) 400m row (FF 325m)

20 db hang snatches 50/35#s (sets of 5 then switch arms)

*one partner working at a time

Strength: time remaining in class

athletes choice – build to a 3rm back squat or 3rm deadlift

210415 Hybrid WOD

Warm-up: 12:00

:30 Machine + 20 Bodyweight Glute Bridges + 10 Reverse Lunges + 5 Paused FS (2s, build)

Strength: 25:00

A) 6-5-4-3-2+ Front Squat @80-90%

*Rest :90 b/t sets – start 6 around last week’s heaviest 5 and build each set

B) Amrap remainder:

10 BB Glute Bridges (2s pause at top, final FS weight)

:20/:20 SL Wall-sit

:30/:30 Side Plank

40 Heel Touches

Conditioning: For time (8:00 Cap)

4 Rounds of:

16 DB FR Reverse Lunges (40/30s)

8 Lateral Burpees over DBs

Buy-out:

16 Deadlifts @275/185

210415 Burn WOD

Warmup: 10:00

3:00 machine + dynamic + 3:00 machine

Conditioning: For Time (30 cap)

50/35 calorie AB

25 kb deadlifts 53/35#s (sets of 5-10 max)

30/25 calorie AB

25 dbl KB FR squats (same weight as deadlifts, sets of 5-10 max)

rest 5:00

*Repeat*

210415 FF WOD

Warmup: 10:00

3:00 machine + dynamic + 3:00 machine

Strength: 16 AMRAP

BB back rack reverse lunges x 8/8 (alt legs)

partner leg curls x 10

banded (at knees) BW glute bridges x 12 w/pause at top

banded good mornings x 12 w/:02 eccentric (lowering)

Conditioning: every 5:00 x 4 sets

50 air squats

100 singles (rx+ DU x 50)

25 air squats

12 db hang CJ 35/25#s (rx+ 50/35#s)

*4:15 cap on work each round, scale reps or weight as needed to complete in allotted time

210414 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 10 PVC Passthroughs + 10 BB Strict Press + 16 Alt DB Bent-Over Rows

Strength: 18:00

0:00-8:00: As many sets of

5 Push Press @75-85%+ (same weight as last week’s 4s)

10:00-18:00: Amrap

7 Pull-ups (:10 Hold at bottom + :03 Hold at top)

20 Leg Lifts over DB

:15-:20 BB OH Hold

Conditioning: E3MOM for 15:00

8 DB Power Cleans

8 Alt DB Thrusters

8 Push-up + Renegade Row

Steady pace AB/Echo until 3:00 (shoot for 60+/50+ Rpm or Cadence)

210414 Burn WOD

Warmup: 10:00

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

Conditioning: every 6:00 x 5 rounds

row 750m/C2 bike 1500m (alternate rounds)

15 wall balls

15 db bench 35/25#s

210414 FF WOD

Warmup: 8:00

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

Strength: 16 AMRAP

db bench press x 8/8 (non-working arm locked out while performing 8 reps on R then L)

bb curl x 10 w/:02 eccentric

half kneeling kb strict press x 8/8

accumulate :20 chin-up hold

Conditioning: 4 rounds (16 cap)

15 deadlifts 165/115#

10 BFB

15 TTB (sub 20/14# medball situps)

10 BFB

*1-2 sets on DL, sets of 2-3 on TTB or sub situps, burpees steady pace

210413 Hybrid WOD

Warm-up: 12:00

2:00 Machine (inc pace) + Dynamic + Amrap: 5 Burpee Box Step-Overs + 10 Am Kbs + :10 Machine Sprint + :20 Machine (moderate)

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

1- 500m C2 Bike + 10 DB Box Step-Over + Max BJO (24/20”)

2- 300m Row + Max Burpees over Rower

3- 175m Run + 8 Alt DB Devil’s Press + Max Alt DB Snatches

210413 Burn WOD

Warmup: 16 EMOM

1 – 12/9 calorie machine

2 – 100 singles

3 – 10 reverse lunges + 5 burpees

4 – 14 step-ups 24/20″

Conditioning: 20 EMOM

1 – farmers walk 200′

2 – 8 dbl db CJ 35/25#s

3 – bear crawl 100′

4 – 8 dbl db DL + 8 dbl db front squats

5 – walking lunge 100′

210413 FF WOD

Warmup: 8:00

12/9 calorie machine + 10 reverse lunges + 5 RR or 5 sPU + 10 db push press

Conditioning: 2 sets – 5:00 AMRAP w/2:30 rest between (42:30 total)

1) 5 db devils press 35/25#s

10 db push press

10/7 calorie AB or Echo

2) 10 BJSD 24/20″

10 dbl kb FR reverse lunges 35/26#s

10 pullups (scale up to C2B, scale down to RR or banded strict)

3) 15/12 calorie row/C2 bike

15 plate GTOH 45/25#s

16 alt. SL V-ups

210412 ARC Power Lifting (6:15-7:30pm)

Warmup: 12:00 AMRAP

machine 12/8 calories

5 db bench press (build)

5 bb box squats

10 kb sumo DL

:30 wall sit

Strength:

1) squat – 20:00

work to new 1rm then 5×3 at 85%

2) bench – 15:00

work to new 1rm then 5×3 at 85%

3) deadlift – 20:00

work to new 1rm then 5×3 at 85%

* need to establish new 1rm and openers for the Powerlifting meet on 4/26

210412 Hybrid WOD

Warm-up: 10:00

:45 Machine + 10 Box Squats(build) + 10 Kb Sumo DLHP + 10/10 SL Glute Bridges

Strength: 20:00

A) 6 x 5 Box Squat (@same weight or heavier than last week’s heaviest 6)

*Rest :45-:60 between sets

B) Amrap Remainder:

:45 Dkb FR Hold

:45 Arch Hold

1 Paused(3s) Back Squat + 1 Back Squat

*Keep Back Squats moderate/powerful

Conditioning: For time (14:00 Cap)

30 SKB Snatches

40 SKB CJ

50 SKB Squat Cleans

*EMOM including 0:00: 10 Push-ups (Max working time of :30)

**Same Kb throughout – switch hands on all exercises as needed

210412 Burn WOD

Warmup: 12 AMRAP (building pace)

250/200m row

5 pause RR, move to strict pullups or banded strict PU

10 bb push press

5 burpees

10 bb bent overs rows

Conditioning: 22 AMRAP

500/400m row

15 pullups (kipping, banded strict, or RR)

15 bb strict press

200m run

15 db box step-ups (one db 35/25#s)

15 ab-wheel rollouts

2104012 FF WOD

Warmup: 3 rounds

15/10 calorie machine

10 pvc pass thrus

10 rks

5 wall squats

Strength: front squat

work to a 3rm in 15:00 (finish heavier than last week’s 4rm)

Weightlifting: 10 EMOM

3 tng power cleans + 2 hang power cleans (start moderate and build every 1-2 sets)

*reset after the power cleans, focus on efficient cycling and speed

Extra credit: for quality – 4 sets

15/10 calorie AB or Echo bike

5 wall walks or 15 db strict press 35/25#s

10 db step-overs 50/35#s

210409 Hybrid WOD

Warm-up: 10:00

10 BB Bench Press (build) + :30 Hollow Hold + DB Curl 21s + 15 Banded Pullaparts

Strength: 20:00

A) Build to a 3RM Bench Press

B) Amrap remainder:

1:00 Acc. L-sit

5/5/5/5 DB Curls (hold opp db @90°

5 Bench Press @85% of above

Conditioning: For time w/ Partner (16:00 Cap)

30-20-10

DB Seated Strict Press

DB Stoh

30-30-30

Synchro Sit-ups

10-8-6

Rope Walks

210409 Burn WOD

Warmup: 8:00

3:00 machine at increasing pace + dynamic

Conditioning: 5 sets (30 cap)

25/18 calorie C2 bike

12 pullups (sub banded strict or jumping)

8 burpees to 6″ target

6 db man makers 35/25#s

2:00 rest after each set

*man maker is rowR + rowL + squat clean thruster (no pushups before rows)

210409 FF WOD

Warmup: 10:00

3 rounds at increasing pace

20/15 calorie machine + 10 tng deadlifts (start 95/65#) + :30 wall sit + :30 plank

Strength: every 1:30 x 8 rounds (alternate A & B for 4 rounds each)

A) 6 bar facing burpees + 10 deadlifts 225/155#

B) 6 burpees + :30 dbl kb front rack hold 53/35#s

*1:00 cap for work, deadlifts need to be at least 5s, prefer all 10 tng

Conditioning: for time w/partner (21 cap)

3 rounds

15 power cleans 135/95# + 30 wall balls 20/14# to 10/9′

into

3 rounds

15 front squats 155/105# (from floor) + 30 db bench press 50/35#s

into

3 rounds

15 deadlifts 225/155# + 25/18 calorie AB or Echo

210408 Hybrid WOD

Warm-up: 10:00

15/15 Banded Lateral Steps + 10 Banded Squats + 5 Tempo FS (31X1, build)

Strength: 25:00

0:00-15:00

5 Front Squats @80%+ (same weight as last week’s 4)

10 Ball Slams

:30 Sandbag/D-ball Bearhug

15:00-25:00

12 BB Glute Bridges (FS weight ++)

:45 Weighted Elbow Plank

4 Sandbag/D-ball Cleans

Conditioning: For time (8:00 Cap)

45/35 Cal Echo or AB

25 Deadlifts @155/105

15 Deadlifts @225/155

5 Deadlifts @275/185

210408 Burn WOD

Warmup: 12 AMRAP

250m row

10 pvc pipe OHS

10 RR

10 reverse lunges

500m C2

10 pushups

10 RKS

Conditioning: 25:00 AMRAP

15/10 calorie AB

50′ db walking lunges (at sides)

15 kb deadlifts 44/26#s

50′ bear crawl

15 db bench press 45/30#s

210408 FF WOD

Warmup: 12:00

3:00 machine easy + dynamic + AMRAP: 8 bb bench press + 10 band pull aparts + 10 AKS + :30 machine *build on bench press

Strength: 18:00 (3-4 working sets)

6/4/2 bench press (rest :20 after the 6, rest :20 after the 4, aim for around 80% 1rm)

20 alternating SL V-Ups

1:00 AB or Echo 60-65rpms/50-55rpms

20 seated plate twists

6 tempo pushups (21×1)

Conditioning: 1:00 on/ :30 off x 12 sets (Aerobic work)

*only C2 bikes if needed otherwise any equipment, start at and maintain a sustained pace around 75% effort for every set…should be REPEATABLE EFFORT

210407 Hybrid WOD

Warm-up: 10:00

Dynamic + 30 PVC Passthroughs + Amrap: 50 Single Unders + 10 Alt DB Snatches + 8/8 DB Suitcase DL

Conditioning: E5MOM for 30:00

1- 2 Rounds: 200m Run + 15 Am Kbs (44/26#)

2- 3 Rounds: 300m C2 Bike + 45 Single Unders (25 DU)

3- 4 Rounds: 3 DB Burpees + 2 Devil’s Press + 1 Man Maker

Extra: :15 On :15 Off x 4:00

Deadhang

210407 Burn WOD

Warmup: 8:00

40 calorie C2/row + dynamic

Conditioning: 28 EMOM

1 – 12 dbl db snatches (sub kbs)

2 – 14 single DB step-ups 24/20″ (one of the weights you used for snatches)

3 – run :45

4 – 8 burpees to 10# plate

210407 FF WOD

Warmup: 12:00

dynamic + power snatch technique

Weightlifting: every 2:00 x 6 sets

5 TNG power snatches (start light and add every 1-2 sets)

Conditioning: 3 rounds for time (14:00 cap)

20 TTB (sub 30 knee raises)

15 STOH 115/75#

10 power snatches (same weight as STOH)

2 rope climbs (4 rope walks)

Extra Credit: 8 EMOM

13/9 calorie AB or Echo

210406 ARC Fitness Class

Warmup: 12 EMOM

1 – bike :45

2 – jump rope :45 (sub jump to 10# plate)

3 – 5 squats + 5 RKS

Strength: 20 AMRAP

db or BW step-ups x 16 (alternating)

db bench press x 10

walking lunges x 25′

ring rows x 10

Conditioning: 12 AMRAP

3-5 rope walks (sub 10 RR)

10 situps

12/8 calorie machine

10/7 pusups

3-5 burpees

Extra: 5 EMOM

elbow plank :20 + :10 superman hold

210406 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 Ring Rows + 10 DB Push Press + 10/7 Cal Machine

Strength: 18:00

0:00-8:00: As many sets of

4 Push Press @75-85%+ (close to same weight as heaviest 3 from last week)

8:00-18:00: Amrap

:20-:30 BB OH Hold (use weight from above)

10/10 DB Bent-Over Row

5 Pull-ups

Conditioning: 16:00 Amrap

10 Push-ups

15 Wall Ball (20/14# to 10/9’)

-Rest :30-

15 DB Stoh (35/25s)

10 BBJO (24/20”)

-Rest 1:00-

210406 Burn WOD

Warmup: 8:00

3:00 machine + dynamic + AMRAP: 10 pass thrus + 10 squats

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

1) 750m row + 30 walking lunges steps + 10 db hang CJ

2) 1500m C2 bike + 15 ab wheel rollouts + 200′ farmers walk db or kb (AHAP)

3) 35/25 cal AB + 20 step-ups (or box jumps) + 20 situps

210406 FF WOD

Warmup: 8:00

3:00 machine at 75% + AMRAP: 8 kip swings + 10 band pull-aparts + 2 wall walks + :30 machine

Conditioning: 2 sets at 85-90% effort (2:30 rest btw AMRAPs) 42:30 total time

1) 5:00 AMRAP

10/7 calorie AB or ECHO + 8 pullups + 12 alt db snatches (35/25#s)

*sub 2-3 BMU for pullups

2) 5:00 AMRAP

10/7 calorie row or C2 bike + 20 DU (50 singles) + 12/8 pushups

3) 5:00 AMRAP

10 burpees + 10 AKS 53/35#s + 5/5 SA KB thrusters (same weight as AKS)

*goal is to work at a sustained pace, get more work done in each AMRAP the second time thru

210405 Hybrid WOD

Warm-up: 10:00

2:00 Machine (inc every :30) + Dynamic + Amrap: 10 Box Squats(build) + 5 Burpees

Strength: 20:00

6 Box Squats (10-20# heavier than last week’s 8)

8/8 Bulgarian Split Squat

10/10 SL Glute Bridge

12 Heavy Russian KBS (in sets of 4-6)

Conditioning: For time (5:00 Cap)

25/18 Cal AB or Echo

20 DDB Snatches (40/30s)

15 DB Front Squats

10 DB Thrusters

Extra: 2 Rounds

:30 SL V-ups

:30 Heel Taps

:30 Hollow Hold

:30 Elbow Plank

:30 Rest

210405 Burn WOD

Warmup: 4 rounds

15 calorie machine

10 bb curls

:30 plank

10 bb strict press

:30 wall sit

Conditioning: 6 sets

20/15 calorie machine (switch each round btw 2 machines of your choice)

20 plate GTOH

20 seated russian twists (35/25# plate, feet elevated)

15 hand release pushups

15 V-ups

rest :90 between sets

210405 FF WOD

Warmup: 3 rounds (nasal breathing only)

15 calorie machine

30 singles unders

10 reverse lunges

5 pushups

Strength: front squat

work to a 4rm in 15:00 (finish heavier than last week’s 5rm)

Weightlifting: 10 EMOM

2 tng power cleans + 2 hang power cleans (start moderate and build every 1-2 sets)

*reset after the power cleans, focus on efficient cycling and speed

Extra credit: for quality

50 TTB or situps

50 wall balls 20/14# to 10/9′

50 BJSD 24/20″

*focus on moving at a steady pace with great quality, TTB should be sets of 2-5, avoid doing singles unless it’s your last 10 reps, wall balls minimum sets of 10 or scale the height/weight

210402 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Bench Press + 5 Tempo Push-ups + 5 Burpees

Strength: 18:00

2/1/1+ BB Bench (Rest :30 b/t reps, start @85%+)

0:55 L-sit (Rig/Rings/Parallettes)

10 Push-up + Renegade Row

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

1200m Row

40 Heavy DB Snatches (70/50#+)

800m Row

40 Seated DB Strict Press

400m Row

40 DB Box Step-Overs

210402 Burn WOD

Warmup: 8 EMOM

7 calorie C2 bike + 8 alt db snatches

Conditioning: 5 rounds for time (30 cap)

1200/1000m C2 bike

50′ walking lunges (bodyweight)

10 db STOH 35/25#s

10 bb back squats (out of rack) 115/85#

10 db bench press 35/25#s

210402 FF WOD

Warmup: 12:00

dynamic + AMRAP: 1:00 machine + 10 squats + 8 alt db snatches + 10 situps

Conditioning: for time (13 cap) w/partner

60 wall balls 20/14# to 10/9′

20 db devils press 35/25#s

60 air squats

20 dbl db snatches 35/25#s

60 hang power cleans 95/65#

20 db thrusters

Weightlifting: 10:00

find a 1rm for the complex: 1 power clean + 2 hpc + 3 front squats

210401 Hybrid WOD

Warm-up: 10:00

10/10 SL Glute Bridges + 5 BB FS + 10/10 Banded Lateral Steps + 10 Banded Squats

Strength: 25:00

0:00-15:00:

5/5 PVC/DB/KB OHS (10 reps with PVC)

4 Front Squat @80%+ (continue to build off progression)

:30 Superman/Arch Hold

15:00-25:00:

10 BB Glute Bridges (first working set with final front squat weight)

10/10 DB/KB SL RDL

1:00 Elbow Plank

Conditioning: 2 Rounds for time (10:00 Cap)

30 Wall Ball (20/14# to 10/9’)

5 DDB Squat Cleans

20/15 Cal AB or Echo

5 DDB Squat Cleans

*Heavy DBs but should be able to do 5 unbroken squat cleans with DB weight

210401 Burn WOD

Warmup: 8:00

40 calories + dynamic

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

C2 bike

jump rope

wall walks (sub should taps)

single DB or KB hang CJ (switch hands every 5 reps)

kb goblet squats 44/26#

210401 FF WOD

Warmup: 10:00

3:00 machine (increasing pace) + dynamic + AMRAP: 5 RR + 10 AKS + 15 squats

Strength: 16 AMRAP (3-4 sets)

8/8 SA db bench press (1 db)

8 bb curls w/:02 pause at top position, flexed

8 deficit pushups 4-6″ (45# plates or red pads)

8 pause ring rows (:02 pause at top position)

Conditioning: 20 EMOM

1 – 12 dbl db box step-overs 35/25#s to 24/20″

2 – 16/12 calorie C2 bike

3 – 6/6 SDB hang CJ 50/35#s

4 – 16/12 calorie row

5 – rest

*:45-:50 max working time on each station

210331 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Machine Build-up + :30 Hollow Hold + 20 Reverse Lunges

Conditioning: 10:00 x 3

A) E2MOM

16 SL V-ups + Max Run until 1:30

B) EMOM

1- C2 (moderate pace)

2- C2 Standing (damper 10 – fast pace)

C) Every :30

1- Row sub 2:10/2:30

2- Row sub 2:00/2:20

3- Row sub 1:50/2:10

4- Rest

*3:00 Rest b/t each

210331 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 200m run + 10 alt db snatches + 10 pass thrus + 10 step-ups

Conditioning: 18 AMRAP

200m run (1:30 cap)

20 alt db snatches 35/25#s

15/10 cal AB

20 alt db step-ups with single DB 35/25#s

15/10 cal row

20 wall balls 20/14# to 10/9′

Extra: 5 EMOM

12 SL alt. V-ups + 12 situps

210331 FF WOD

Warmup: 12:00

40/30 calories + dynamic + AMRAP: 5 deadlifts (build) + :30 plank + 10 RKS

Strength: 16 AMRAP (3-4 working sets)

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

200′ db farmers walk (AHAP)

8/8 half-kneeling Pallof press

:30 weighted elbow plank

Conditioning: 5 AMRAP x 3 w/ :90 rest between

1) 8 front squats + 8 STOH + 8 BFB 115/85#

2) 35 DU (100 singles) + 12 pullups + 12 pushups (option to sub 3 BMU for pullups)

3) 20 alt db snatches + 12 single db step-ups (50/35#s, 24/20″)

210330 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Push Press + 10 Ring Rows + 10/7 Cal AB/Echo

Strength: 20:00

5-4-3-3-3…etc Push Press @75-85%+

10 Plyo Push-ups

5 Pull-ups (first 2 reps :02 pause at 90° up/down – scale to keep 5 reps unbroken)

20 Alt DB Hammer Curls

Conditioning: 15:00 Amrap

40 SDB Hang CJ (switch every 5 reps)

30/21 Cal AB/Echo

20 SDB Thrusters (switch every 5 reps)

10 Alt DB Devil’s Press

210330 Burn WOD

Warmup: 12 EMOM

1 – bike/row :45 (increase pace every round)

2 – 14 reverse lunges

3 – 12 AKS

4 – 14 situps

Conditioning: 28 EMOM

1 – 14/9 calorie AB/Row (switch each round)

2 – 100 singles (35 DU)

3 – 15 AKS 44/35#

4 – 12-15 V-ups or TTB (sub 20 SL alt V-Ups)

210330 FF WOD

Warmup: 10:00 AMRAP

dynamic + AMRAP: 5 push press (build) + 10 pass thrus + 3 inch worms + 5 tempo pushups

Strength: 18 AMRAP

5 bb push press (start around 60-70% and build)

12 dbl db skull crushers (laying on bench)

12 alt kb pendlay rows

1:00 AB or Echo bike (men 65-70rpms, women 58-63rpms)

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

5 power cleans 155-185/105-125# (heavy enough to do steady singles)

15 TTB (sub 15 V-ups or 30 toe touches)

15/10 calorie AB or Echo bike

rest 1:00

*3:30 cap for each round, if you cannot complete prescribed work+rest in that time, decrease weight on BB or reps on TTB/bike. DO NOT shorten rest between rounds.

210329 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Push-ups + 5 Burpees + 8 Box Squats (build) + 10/10 Banded Forward/Backward Steps

Strength: 22:00

8 Box Squats (10-20# heavier than last week’s 10)

15 DB Sit-ups

28 DB Bench Press (7 each – B. half/T. half/Full/Slow)

15 Reverse Crunches

Conditioning: 4 Rounds for time (10:00 Cap)

10 Deadlifts*

12 BFB

24 Air Squats

*Rds 1/2: 225/155 – Rds 3/4: 275/185

210329 Burn WOD

Warmup: 10:00 AMRAP

40 calories + dynamic + AMRAP: 10 db DLs + 10 cal AB/Echo + 10 walking lunges

Conditioning: 10 rounds (30:00 cap)

10 db deadlifts 40-50/25-35#s

5 db front squats

25′ walking lunges (dbs at sides)

5 db hang CJ

25′ walking lunges (dbs at sides)

rest 1:1

210329 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 front squats + 10 reverse lunges + :30 machine (build on FS)

Strength: 18 AMRAP

front squats x 5 (build each set to a tough 5rm for the day)

partner leg curls x 8

alt db step-ups x 16

SL glute bridge x 8/8

Conditioning: 6 rounds

10 db deadlifts 40-50/25-35#s

5 db front squats

25′ walking lunges (dbs at sides)

5 db hang CJ

25′ walking lunges (dbs at sides)

rest 1:1

*work with a partner and share a lane/dbs..start under the rig and work towards the opposite wall and back

210326 WOD (Wear your BLUE – Fundraiser WOD for Julie Ann T.)

Warmup: 8:00 AMRAP

10 RKS + 10 scap pullups + 10 squats + 3 wall walks + :30 machine

Conditioning: “Julie Ann” 45:00 AMRAP w/partner

2021m C2 bike/1010m row (alternate machine each round)

45 SA db CJ (switch hands every 5 reps) 50/35#s

16 handstand pushups (sub 32 db strict press 35/25#s)

45 dbl kb front squats 53/35#s

2 rope climbs (sub 4 rope walks)

45 deadlifts 185/125#s

210325 Hybrid WOD

Warm-up: 14:00

Dynamic + 20 Paused Back Squats + Amrap: :45 Machine + 7/7 Cossack Squats + 5 Back Squats (build)

Strength: 24:00

A) Find 1RM Back Squat

B) Amrap remainder:

20/20 Banded Lateral Steps

10/10 SL Glute Bridges

3 Front Squats (@80%+)

Conditioning: Amrap rest of class

6 Alt DB Snatches (heavier than last week)

300m C2 Sprint (seated)

9 Dball Slams

300m C2 Sprint (standing damper 10)

12 Heavy Russian KBS

:30 moderate machine

210325 Burn WOD

Warmup: 10:00 AMRAP

40 calorie machine + dynamic + AMRAP: 8 goblet squats + 15 band pull-aparts + 8 pushups + 10 squats

Conditioning: 10 AMRAP x 3 w/2:00 rest between

1) 1000m C2 bike + 6/6 SA db hang CJ + 6 lateral burpees over dbs + 6/6 SA db thrusters

2) 15/10 calorie AB + 10 kb step-ups + 10 alt kb bent over rows + 15 situps

3) 500/400m row + 12 bb curls + 12 bb strict press + 12 bb high pulls

210325 FF WOD (recovery/accessory day)

Warmup: 10:00

40/30 calorie machine + dynamic + AMRAP: 8/8 db PP + 10 pass thrus + 20 shoulder taps + :15 knee raise hold

Strength: 18 AMRAP

half-kneeling Filly press x 8/8 (db in working hand, heavier KB front rack in other)

chin-up x 6 (sub w/band across J-cups or sub :15 chin hold)

L-sit hold x :20 accumulated (use black or yellow paralletes)

2-point plank x :15 per side (opposite foot and elbow down)

sotts press x 8 (pvc pipe or empty bar, shorten squat depth to maintain upright torso)

Conditioning: 12 EMOM

:40 on/:20 off, any machine

minute 1-3: 75%

minute 4-6: 80-85%

minute 7-9: 90%

minute 10-12: 90-95%+

*start moderate and increase pace, rpms, etc every 3 minutes…there should be a noticeable increase in HR throughout…DO NOT start fast and fade, start slow and finish fast

Extra: time remaining (break into 3 groups)

1 – 3-5:00 foam roll

2 – 3-5:00 couch (not on wall, benches only), pigeon, etc lower body stretch

3 – 3-5:00 shoulder/lat/pec stretch on wall or with bands

210324 Hybrid WOD

Warm-up: 10:00

40/30 Cal Machine + Amrap: 10 Am Kbs + 5/5 Light DB Thrusters + :30 Machine Buildup

Conditioning: 1:00 On :30 Off x 4 Rds

1- AB/Echo (64+/55+ rpm)

2- 10 Wall Ball (14/10 to 10/9’) + 5 Air Squats

3- Assault Runner (9+ km/h)

4- :10 Hollow Hold + 5 Sit-ups

5- Burpees to 6”

6- Rest

210324 Burn WOD

Warmup: 15 AMRAP (increasing pace)

run 200m (C2 bike 500m)

10 db bench press

5 pullups (sub strict banded)

10 pass thrus

5 burpees to 6″

10 banded good mornings

Conditioning: 20 AMRAP

run 400m/C2 bike 1000m (2:30 cap on run)

15 db bench press (in 1-2 sets)

10 kb deadlifts (AHAP 1-2 sets)

5 strict pullups

*think of the bench, deadlifts, and pullups as “strength building”, increase weight if possible and make PU difficult, singles is okay

210324 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 hang power cleans (build) + 10 pass thrus + 5 wall squats

Weightlifting: every :75 x 12 sets

3 power cleans (reset between, no TNG)

Conditioning: for time (14 cap)

50-40-30-20-10 alt db snatches 50/35#s

15-20-25-30-35 pushups

210323 Hybrid WOD

Warm-up: 10:00

0:00-2:00: Row/C2

2:00-8:00: 10 PVC Passthroughs + 5/5 DB Strict Press + 10 Air Squats

8:00-10:00: Row/C2 (opposite machine)

Strength: 20:00

Build to a 1RM BB Push Press (within 6-8 mins)

Amrap remainder:

3 Wall Walks

6-8 Strict Pull-ups (:02 pause at 90° on way up/down)

:30 BB OH Hold (as heavy as possible)

:30 Ring Row Hold (chest touching rings)

Conditioning: 15:00 Amrap

75 Single Unders

15/10 Cal Machine (switch each round)

5/5 KB Snatch + Stoh

—Rest 1:00 B/T Rounds—

**1 Snatch + 1 Stoh = 1 rep

210323 Burn WOD

Warmup: 10:00

40 calorie machine + dynamic + AMRAP: 50 singles + 10 pass thrus + 10 DB push press

Conditioning: 28 EMOM

1 – 15 db push press 35/25#s + 5 db front squats

2 – 100 single unders (50 DU)

3 – 12-15 wall balls

4 – :40 wall sit

210323 FF WOD

Warmup: 12 EMOM

1 – 15/12 calorie row/C2 bike (alt rounds)

2 – 75 singles

3 – 8/5 pushups + 5 burpees

4 – :30 elbow plank

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

1) C2 bike 2250/2000m

2) 3 rounds: 15 DB thrusters 35/25#s + 12 burpees

3) row 1250/1000m

4) 3 rounds: 15 box jump overs + 2 rope climbs (sub 4 rope walks)

5) 3 rounds: 5 wall walks (30 PU shoulder taps) + 50 singles (sub 30 DU)

*if you finish the work early you get extra rest, otherwise work the entire 5:00 if you’re not finished

210322 PL Class (Arc Members)

Warmup: 10 AMRAP

10/7 calorie AB or Echo bike + 10 box squats + 10 db push press + 10 KB sumo DL

Squat: 20:00

5×5 @ 70% 1rm + 3 rounds: 10 db walking lunges (at sides) + :30 wall sit

Bench: 20:00

5×5 @ 70% 1rm + 3 rounds: 12 pushups + 10 ring rows + 15 band tri extensions

Deadlift: 20:00

5×5 @ 70%

Extra: 10:00

cool down and stretch

210322 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 10 Box Squats + 10 Reverse Lunges + :30 Wall-sit

Strength: 20:00

10 Box Squats

20/20 Banded Lateral Steps

30’/30’ DB OH Lunge (R/L)

*10 SL V-ups after each exercise

Conditioning: E5MOM for 15:00

10 Reverse Lunges @135/95

15 Lateral Burpees over bar

20 Deadlifts

15 Push-ups

10 Reverse Lunges

210322 Burn WOD

Warmup: 10:00 AMRAP

20/15 calorie C2 bike/row

20 walking lunges

15 pass thrus

10 RKS

5 burpees

Conditioning: 5 rounds (30:00 cap)

1000m row/2000m C2 bike (alt rounds)

25 box jumps 24/20″ (sub 35/25# single DB step-ups)

25 AKS 35/26#

210322 FF WOD

Warmup: 3 rounds (10:00)

15/10 calorie machine

10 pvc pipe OHS (move to empty bb by last round)

3 inch worms

5 push-ups + 5 RR or sPU + 5 kip swings

Strength: 18:00

0-10:00 – work to 1rm OHS for the day

10-18:00 – complete 5×1 at 90% of above

*substitute FS for OHS

Conditioning: 16 AMRAP

25 wall balls 20/14# to 10/9′

25 deadlifts 155/105#

50 air squats

25 AKS 53/35#s

25/18 calorie AB/Echo

50 air squats

210319 Hybrid WOD

Warm-up: 10:00

10/7 Cal Row + 8 BB Bench Press (build) + 10 Alt DB Strict Press (both dbs locked oh)

Strength: 16:00

2-2-2 BB Bench (rest :30 between 2s, heavier than last week’s 5/3/1)

:50 L-sit Hold (Hang/Rings/Parallettes)

10 V-ups + 16 SL V-ups

Conditioning: 20:00 Partner Amrap

“YouGoIGo” 3x each partner

2 Rounds of DB/BB DT

*DT = 12-9-6 DL/Hang Clean/STOH

Into…

100 DB Bench Press

50 DB Box Step-Overs (24/20”)

Into…Amrap

Row Cals

210319 Burn WOD

Warmup: 10 AMRAP

300m row + 6/6 db strict press + 75 singles + 500m C2

Conditioning: 25 AMRAP

60 db power cleans 35/25#

50 bb push press 45/35#

40 wall balls

30 lateral burpees to 10# plate

20 bb bear complex 45/35#

*time remaining AMRAP

1000m C2 bike/400m row

75 singles

25 situps

210319 FF WOD

Warmup: 10:00

dynamic + AMRAP: 12/9 calorie machine + 10 pvc pass thrus + 10 alt db snatches + 10 reverse lunges

Strength: every 1:30 x 12 sets (rotate A/B/C)

A) back squat x 10 (men-bodyweight women-.75 bodyweight)

B) 20/14 pushups

C) 20 AKS 53/35#s

Conditioning: 16:00 AMRAP w/partner

4 rounds

30 alt. db snatches 50/35#s

20 burpee box overs (face box, jump or step over)

into 3 rounds

25/18 calorie machine (AB/Echo/row/run)

15 db box step-ups (single DB hold however) 50/35#, 24/20″

210318 Hybrid WOD

Warm-up: 12:00

Dynamic + 30 BB Front Squats + Amrap: 10/7 Cal Machine + 5 BB Back Squats (build)

Strength: 22:00

A) 3 Sets of Back Squat (3-2-1+) @95%+
*Start heavier than last week for working sets

B) Amrap remainder:

10/10 SL Glute Bridges

:45 Dball/Sandbag Hold

2 Front Squats @80%+, same weight/jumps as last week

Extra: Amrap Remainder of Class

BB Curl 21s

8/6 Cal Sprint (AB or Echo)

16 Alt DB Hammer Curls

8/6 Cal Sprint

8 Alt DB Snatch (Heavy)

8/6 Cal Sprint

210318 Burn WOD

Warmup: 10:00

40/30 calories + dynamic + AMRAP: 50 singles + 5 inch worms + 10 AKS + :30 machine

Conditioning: 12 AMRAP x 2 w/3:00 rest between

1) 5 AKS + 10 situps + 15 squats + 8/6 calorie AB or Echo bike

2) 10 dbl db hang CJ + 8 dbl db front squats + 6 dbl db thrusters + 500m C2 bike

210318 FF WOD

Warmup: 12:00

machine 40/30 calories + dynamic + AMRAP: 8 db bench press + 10 pass thrus + :30 machine (build on bench)

Strength: 16 AMRAP

alt + dbl db bench press x 5 total reps (start w/ both dbs locked out, perform one rep right, one rep left, both arms at the same time = 1 rep)

standing bb curl x 10

banded tricep extension x 15 (band hanging from rig)

alt kb bent over row x 8/8 (bend over with both hands on the kbs, kbs resting on floor, alt R/L for 8 each arm)

Conditioning: 16 AMRAP (skill/recovery pace)

400m run (2:30 cap)

4 wall walks (sub 25 pushup shoulder taps)

500m row

5 heavy dball/sandbag cleans

20/15 calorie AB or Echo bike

5/5 heavy db hang CJ

210317 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5/5 DB Hang CJ + 8/8 DB Suitcase DL + :30 Machine Buildup

Conditioning: 9:00 Amrap x 3

1- Max Distance Run **6 DB Burpees

2- Max Cal Echo **10 DDB Hang CJ

3- Max Distance C2 Bike **16 SSJ

**Every 1:30 including 0:00

—3:00 Rest between amraps—

210317 Burn WOD

Warmup: 12 EMOM

1 – 12/9 calorie row

2 – 10 squats + 10 reverse lunges

3 – 5 RR + 10 AKS

Conditioning: 25 AMRAP

400m run/500m row (alternate rounds)

5 wall walks (sub 30 pushup shoulder taps)

25′ dbl db front rack walking lunges

1000/900m C2 bike

15 V-Ups

15 bw glute bridges on bench

210317 FF WOD

Warmup: 10:00

40/30 calorie machine + dynamic + 3 rounds: 5 bb push press + 5 FS + 5 TTB

Conditioning: 3 sets (3:00 rest between workouts, 21:00 cap)

1) 21-15-9

STOH 115/80#

back squat

2) 15-10-5

TTB (sub situps)

db/kb goblet squats 60+/35+#

3) 9-7-5

squat clean 135/95# (heavier than STOH)

*75 DU between each (sub 200 singles)

Weightlifting: 12:00

find a 1rm squat clean + hang clean + front squat (unbroken complex)

210316 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5/5 DB Thrusters (build) + 10 PVC Passthroughs + :30 Deadhang

Strength: 20:00

4 Ddb/Dkb Push Press (:02 Pause @top of each rep, heavier than last week’s 7 reps)

8 Pullups/12 Ring Rows (4-5s eccentric every rep)

400’ Farmer Carry (2 Laps, 3 sets Max)

Conditioning: For time (14:00 Cap)

18-15-12-9

Push-ups

Wall Ball (20/14# to 10/9’)

Into 1 Round of:

25/18 Cal AB/Echo

10 Man Makers

210316 Burn WOD

Warmup: 8:00

dynamic + 50 calorie C2 bike/row

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

1 – 15/12 calorie AB + 15 AKS + 75 singles

2 – 15/12 calorie row + 8 burpee over rower + 8 dbl db FS

3 – 200m run + 20 alt db snatches + 20 jumping lunges

210316 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 RKS + 5 deadlifts (build) + :30 elbow plank + :30 machine

Strength: 18 AMRAP

5 tng deadlifts @ 80-85% 1rm

12 push-up plank KB pull-thru

12 banded good mornings

:30 dbl KB front rack hold (AHAP)

Conditioning: 20 EMOM

1 – C2 bike 16/12 calories

2 – 8 burpee box step-ups 24/20″

3 – 10 dbl db snatches 35/25#s

4 – 1-2 rope climbs (sub 3-4 tough rope walks)

5 – rest

210315 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 Box Squats + 10 Reverse Lunges + 5 Burpees

Strength: 18:00

6 Box Squats (heavier than last week’s 8 reps)

14 Ddb/dkb FR Lunges

20 Leg Lifts Over Db/Kb

Conditioning: 3 Sets For time (16:00 Cap)

15-10-5

Air Squats

1- BBJO (24/20”)

2- DB Box Step-Overs (50/35s)

3- Alt DB Snatches

*Set 1= 15 Squats/15 BBJO/10/10/5/5

*Set 2= 15 Squats/15 DBSO/10/10/5/5

*Set 3= 15 Squats/15 Sn/10/10/5/5

*Rest 2:00 B/t sets

210315 Burn WOD

Warmup: 10:00

dynamic + 50/40 calorie machine

Conditioning: 1:00 on/:30 rest x 5 stations x 4 rounds

calorie C2 bike

wall balls

strict pullups

box jump overs

db weighted situps

210315 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 pvc pass thrus + 12/9 cal + 10 pvc OHS + 5 kip swings

Strength: 18 AMRAP

0-10:00: build to a 3rm OHS for the day (finish heavier than last weeks 4)

10-18:00: 3×3 @ 80-90% of above

*modify to front squat if needed

Conditioning: for time (16:00 cap)

27-21-15-9

calorie machine (women 21-15-12-6)

thrusters 75/55# OR 35/25# dbs

pullups (sub jumping or RR)

210312 Hybrid WOD

Warm-up: 10:00

Dynamic + 20 Empty BB Bench + Amrap: 6 Burpees + 10 PVC Passthroughs + 6 BB Bench Press (build)

Strength: 17:00

(5-3-1) BB Bench Cluster Set @80%+ (shoot for same weight as last week’s 4-3-2)

:20/:20 Star Plank

:45 L-sit (Hang/Rings/Parallettes)

Conditioning: FT w/ partner (18:00 Cap)

75/55 Cal AB or Echo

50 Deadlifts @135/95

25 Synchro BFB

50 Deadlifts @185/135

20 Synchro BFB

50 Deadlifts @225/155

15 Synchro BFB

210312 Burn WOD

Warmup: 8:00

dynamic + 40/30 calories

Conditioning: For Time w/partner 28:00 cap

100 calorie row

80 db box step-overs 35/25#s

60 calorie C2 bike

40 American KBS

20 dbl db front rack walking lunges (same weight as step-overs)

*20/15 calorie Echo bike after each movement

210312 FF WOD

Warmup: 8:00

30/20 calorie machine + dynamic + AMRAP: 3 bb strict press + 3 push press + 10 pass thrus

Weightlifting: 18:00

0-8:00: split jerk technique

10-18:00: work to a max split jerk from the rack

Conditioning: For Time w/partner 22:00 cap

100 power cleans 115/75#

80 calorie machine (FF 65) AB/Echo bikes then use rowers or runners, no C2 bikes

60 STOH (same weight as PC above)

40 calorie machine (different machine then above, no C2 bikes)

20 squat clean thrusters (same weight as STOH and PC)

*one partner working at a time, break up work however

210311 Hybrid WOD

Warm-up: 15:00

Dynamic + Amrap: 1/5 FS/BS (build) + 8/8 Bulg Split Squats + 10/7 Cal Machine

*Try to get to around 60-70% of BS by end of warm-up

Strength: 23:00

A) 4 Sets Back Squat (4-4-3-2+) @92.5-95% (Start at same weight that you did for last week’s 4s – build each set and finish 2+ at heavier than last week’s 3+)

B) Amrap remainder:

20/20 Banded Lateral Steps

1:00 Dkb FR Hold

1 Front Squat @80%+ (choice to build or stay)

Conditioning: 2 Rounds FT (7:00 Cap)

25 Wall Ball (20/14# to 10/9’)

20/15 Cal AB/Echo

15 DDB Snatches (35/25s)

210311 Burn WOD

Warmup: 12 AMRAP

machine 1:00 + 16 walking lunges + 10 RKS + 100 singles + 12 alt step-ups

Conditioning: 2:00on/1:00off x 8 sets (alt A and B)

A) 10 db box step overs + 8 burpee box jump overs + AMRAP box jumps

B) 15/12 calorie C2 bike + 6/6 db hang snatches + AMRAP alt db hang CJ

210311 FF WOD

Warmup: 8:00

50/40 calorie machine + dynamic

Strength: 16 AMRAP

farmers walk 200′ db/kb

SA OH carry 100/100′ R/L

:30 dball/sandbag bearhug hold

200′ dbl kb front rack walk

:30 weighted plank

Conditioning: AMRAP sets for quality (time remaining in class)

pause front squat x 3 (:02 pause at bottom, no bounce up at 70-80% 1rm)

AB 20/15 calories at 65-68/55-60rpms

heavy db hang snatch 6/6 (perform all reps on one side before switching)

150m sprint on runner (cut to 100m if you can’t go 90%+ effort the whole 150m)

rest 1:30-2:00

210310 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10/7 Cal Machine + 10 Box Step-ups + 15 R. Kbs

Conditioning: 8:00 Amrap x 3

1- 300m Run + 20 SL V-ups + 10 Sit-ups

2- 20/15 Cal Row + 20 Am Kbs + 10 Goblet Reverse Lunges

3- 20/15 Cal C2 Bike + 10 Box Jumps + 10 DB Box Step-overs

*5:00 Rest b/t amraps

210310 Burn WOD

Warmup: 8:00

dynamic + AMRAP: 10/7 calorie C2 + 10 pass thrus + 5 RR + 5 pushups

Conditioning: 25 AMRAP

200m run (2:30 cap)

15 db bench press (1-2 sets)

400/350m row

10 pullups (scale banded strict or 15 RR)

15/12 calorie AB

200′ farmers walk db or kb

1000m/900m C2 bike

210310 FF WOD

Warmup: 8:00

8/4 pushups + 10 band pull-aparts + 10 pvc pass thrus + 5 pause RR + :30 machine

Strength: 18 AMRAP

db bench press x 8/6/4 (perform 8 reps, rest :15, perform 6, rest :15, perform 4)

bb bent over row x 8

ring dips x 8 (scale with bar, band on rings, or bench/box)

strict pullups x 5-8 (scale banded across J-cups)

Conditioning: For Time (15:00, including 3:00 rest)

21-15-9

calorie AB or Echo bike (women 16-10-4)

TTB (sub db weighted situps 15/10#

hang clean and jerk 95/65#

rest 3:00

3 rounds

8 bb thrusters 95/65#

8 bar facing burpees

210309 Hybrid WOD

Warm-up: 10:00

10 Ring Rows + 10 BB Strict Press + 10 BB Curls + 10 PVC Passthroughs

Strength: 15:00

7 Ddb/Dkb Push Press (:02 Pause @top of each rep, heavier than last week’s 10 reps)

10 Ring Rows (:10 Hold at top of reps 5/10)

1:00 Deadhang (Accumulated in as few sets as possible)

Conditioning: For time (17:00 Cap)

10 Rounds:

2 Devil’s Press

4 DB Stoh

6 Push-ups

—Rest 3:00—

5 Rounds:

3 DB Man Makers

6 DB Facing Burpees

*Same set of DBs throughout

210309 Burn WOD

Warmup: 10:00

50/40 calories + dynamic

Conditioning: 25 EMOM

1 – 12/9 calorie row

2 – 10 dbl db front squats 35/25#s

3 – 75 singles

4 – 8 V-ups + 10 toe touches

5 – 12-15 wall balls

210309 FF WOD

Warmup: 12 EMOM

1 – :45 machine (increase each round)

2 – 10 squats + 10 AKS 44/26#

3 – 75 singles

4 – 8/6 hand release pushups

Conditioning: Aerobic Work

A) 10 sets – :30 work/:30 rest

rest 2:00

B) 8 sets – :45 work/:45 rest

rest 3:00

C) 6 sets – 1:00 work/1:00 rest

*use a different machine for A/B/C

*each working set should be at a high intensity but make sure it’s REPEATABLE across all of your sets for that section of the workout…the 10 sets should all be the same pace, the 8s should be the same pace, the 6s should be the same pace.

210308 PL Class (Arc Members)

Warmup: 12 AMRAP

10/7 calorie AB or Echo bike + 10 box squats + 10 db bench press + 10 KB sumo DL

Squat: 20:00

5×5 @ 65% 1rm + 3 rounds: 10 alt db step-ups + 10 kb goblet squats

Bench: 20:00

5×5 @ 65% 1rm + 3 rounds: 10 pushups + 15 band pull-aparts + 10 db bench

Deadlift: 20:00

5×5 @ 65%

Extra: 10:00

cool down and stretch

210308 Burn WOD

Warmup: 8:00

40/30 calorie machine + dynamic

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

A) 400m run + 10 burpee box jump overs + 20 alt db snatches 35/25#s

B) 1000m C2 bike + 20 db bench press + 10 dbl db snatches

*sub 500m row for 400m run if more than 6 people in class, 2:30 cap on run

210308 FF WOD

Warmup: 12:00

50/40 calorie machine + OH warmup PVC pipe and BB

Strength: 18:00

0-10:00: build to a 4rm OHS for the day (+5-10# from last week)

10-18:00: complete 3×4 @ 80% of above

*scale to Front Squat

Conditioning: for time (16 cap)

40 wall balls 20/14# to 10/9′

40 box jump overs 24/20″

40 alt db snatch 35/25#s

30 wall balls

30 box jump overs

30 db STOH (switch hands every 5)

20 wall balls

20 box jump overs

20 SA db thrusters (switch hands every 5)

210305 Hybrid WOD

Warm-up: 8:00 Amrap

8 BB Bench Press (build) + 50 Single Unders + 5 Burpees

Strength: 16:00

(4-3-2) BB Bench Cluster Set @80%+ (shoot for same weight as last week’s 3-2-1)

10 Strict Leg Raises

3 Wall Walks

:40 Accumulated L-sit

*For cluster set perform 4 reps – rest :15 – 3 reps – rest :15 – 2 reps

Conditioning: FT w/ Partner (22:00 Cap)

100 Synchro SDB Power Cleans (switch hands every 5 reps)

100 Push-ups

80 Synchro SDB Snatches (switch hands every 5 reps)

80 DB Bench Press

60 Synchro SDB STOH (switch hands every 5 reps)

60 Cal C2 Bike/Row (45 FF)

210305 Burn WOD

Warmup: 10:00

40/30 calorie machine + dynamic + 3 sets: 5 RR + 5 AKS + 5 squats + 5 pvc pass thrus

Conditioning: 18 AMRAP

15/12 calorie row/200m run (alternate rounds)

25′ front rack dbl db lunge 35/25#s

10 front squat

10 deadlifts

25′ walking lunge (weights at sides)

Extra: 6 EMOM

:20 SPRINT on machine of your choice (no C2 bikes :))

210305 FF WOD

Warmup: 8 AMRAP

machine :30 + 5 back squats (build) + 10/10 banded lateral steps + 10 bw glute bridges on bench

Strength: 18:00

0-8:00: build to 5rm in as few sets as possible

8-18:00: complete as many sets of 5 as possible at 80% of above, rest 1:00-1:30 btw

Conditioning: 20 AMRAP w/partner

5 pullups + 10 pushups + 15 squats

*while partner 1 is working on 5/10/15, partner 2 must complete 8/5 calories on echo or AB, switch when both partner have completed their work

210304 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 8 BB Back Squats (build) + 10 Ring Rows + :30 Machine

Strength: 20:00

A) 5 Sets Back Squat (5-5-4-4-3+) @90-92.5% (Same weight as last week on 5s, build on 4s and set of 3, last set is for max reps)

B) Amrap remainder:

10 Strict Pull-ups (Acc. in 2-4 sets)

20 Alt DB Hammer Curls

Conditioning: 5:00 On 3:00 Off x 2 Rds

2-4-6…Etc. Goblet Squats

6 SA Kb Thruster (3/3)

8 Am. Kbs

*Same bell throughout, restart ladder second round

210304 Burn WOD

Warmup: 12:00 EMOM

1 – 12 alt step-ups 24/20″

2 – 5 double DB power clean and jerks

3 – 15 situps

Conditioning: 16 EMOM

1 – 12 box jump overs 24/20″

2 – 12 push press 95/65#

3 – 12 heavy kb goblet squats or 12 alt ring pistols

4 – 3-4 rope walks

210304 FF WOD

Warmup: 12:00 EMOM

1 – 12 alt step-ups 24/20″

2 – 8 empty bb hpc and jerk

3 – 15 situps

Strength: 18 AMRAP

3 hang power cleans and jerks (unbroken) start moderate and build to 3rm

3 standing box jumps (step down) work to max height for the day

10/7 echo bike calorie sprint

rest :30 after HPC&J, rest :30 after box jumps, rest 2:00 after bike

Conditioning: 16 EMOM

1 – 12 box jump overs 24/20″

2 – 6 push jerks 135-165#/85-125#

3 – 12 alt. pistols (sub 12 kb goblet squats 53/35#s or pistols on rings)

4 – 1-2 rope climbs (sub 3-4 tough rope walks)

210303 Hybrid WOD

Warm-up: 15:00 EMOM

1- :45 Machine (increasing pace)

2- 16 Alt DB Snatches

3- 5 Burpee BJSD

Conditioning: 32:00 Amrap

200m Run

16 DB Deadlifts

15/10 Cal AB or Echo

12 BJO (24/20”)

15/10 Cal C2 Bike

8 DB Devil’s Press

*Rest :40 after each exercise. Rest 3:00 after Devil’s Press

210303 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 250m row + 200′ farmers walk + 12/8 calorie AB

Conditioning: every 4:00 x 8 sets (alt. A&B)

A) 300/250m row + 16 alt db snatches + 10 alt. SA db devils press

B) AMRAP: 5 pullups + 10 pushups + 15 squats

*cap work at 3:15 for A…part B you work the full 4:00

210303 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 banded good mornings + 10 bb curls + 5 pause RR + :30 machine

Strength: 18 AMRAP

deadlift 5×5 @ 70-75% 1rm

banded face pull x 15

standing alt. db curl x 8/8 (hold opposite db at 90 degrees)

dbl kb/db bent over row x 8

*start the other 3 movements after your first set of 5 @ 70-75%

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

20 SA db power cleans 50/35#s (switch hands every 5 reps)

15 SA db thrusters (switch hands every 5 reps)

10 SA alt. db man makers

210302 ARC Fitness WOD (no 6pm class)

Warmup: 16 EMOM

1 – :45 machine

2 – 6/6 db hang clean & jerks

3 – 12 squats

4 – 8 pushups

Conditioning: 15 AMRAP

C2 bike 15 calories

200′ farmers walk db/kbs

10 pushups (scale knees or box)

10 ring rows

:30 plank

Extra: 8 EMOM

10-15 situps

210302 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Deadhang + 10/10 DB Push Press + 5 Burpees

Strength: 20:00

10 Ddb/Dkb Push Press (:02 Pause @top of each rep)

10 Plyo + Deficit Push-ups

:30 Dkb FR Hold + 1:00 Dkb Farmer Hold

1:00 Recovery Machine

Conditioning: Every 1:30 for 15:00

10-1 Hang Cleans

1-10 Stoh

6 Lateral Burpees over DBs/KBs

*Rd 1 = 10 HC + 1 Stoh + 6 Lat Burpees

*Rd 10 = 1 HC + 10 Stoh + 6 Lat Burpees

210302 Burn WOD

Warmup: 15 EMOM

1 – machine :45

2 – 16 db snatches

3 – 50 singles + 10 squats

Conditioning: 28 EMOM

1 – C2 bike 15/12 calories

2 – 6/6 SA db clean and jerks

3 – 12-15 wall balls

4 – 3 rope walks

210302 FF WOD

Warmup: 12 EMOM

1 – machine :45 (increase pace each set)

2 – 10 RKS + 5 goblet squats

3 – 6 burpees

Conditioning: 10 EMOM x 3 w/2:30 rest between

1) E – 5 tng clean and jerks 115/85#

O – 8 lateral burpees over the bar

2) E – 15 wall balls 20/14# to 10/9′

O – 20/12 pushups

3) E – 50 singles + 12 jumping lunges

O – 10 AKS + 10 goblet squats 44/26#s

210301 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 10 Box Squats + 5 Tempo Goblet Squats + :30 Machine

Strength: 20:00

10 Box Squats (build)

10 Hollow Rocks (sub 1:00 Hollow Hold)

14 Dkb/Ddb Walking Lunges (ahap, hold weight at sides)

20 V-ups

Conditioning: For time (13:00 Cap)

160 Single Unders

16 Heavy Alt DB Snatches

80 Wall Ball (20/14 to 10/9’)

16 Heavy Alt DB Snatches

160 Single Unders

*Should not be able to TnG reps with DB

210301 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 12/8 calorie C2 bike + 50 singles + 10 step-ups + 10 situps

Conditioning: 6 rounds for time (25:00 cap)

15/12 calorie C2 bike

10 db box step-overs 24/20″ 35/25#s

15 situps or TTB

100 single unders

*max distance C2 bike or row remaining time

210301 FF WOD

Warmup: 10:00

dynamic + oh warmup pvc pipe and empty BB

Strength: 18 AMRAP

0-10:00: build to a 5rm OHS for the day, scale FS

10-18:00: complete 3×5 at 80% of above, rest 2:00 between

Conditioning: 3 RFT (14:00 cap)

35-25-15 overhead squats (empty bar-#75/55-#95/65) sub FS #75/55-#95/65-#115/85

15/12 calorie AB or Echo bike

15 TTB sub leg raises/knee raises

210226 Hybrid WOD

Warm-up: 10:00

30 PVC Passthroughs + Amrap: 8 BB Bench (build) + 15 Seated DB Tri Ext + :30 Machine

Strength: 16:00

(3-2-1) BB Bench Cluster Set @80%+

10 AB Wheel Rollouts

:35 Acc L-sit (rig/ring/bar) try to complete in same # of sets as last week’s :30)

*For cluster set perform 3 reps – rest :15 – 2 reps – rest :15 – 1 rep

Conditioning: FT w/ Partner (20:00 Cap)

1500m Row or 3000m C2 Bike or 600m Run

30 Synchro DB Push-up + Renegade Row

40 Synchro DB Thrusters

50 Synchro Sit-ups

1500m Row or 3000m C2 Bike or 600m Run

*May NOT use same machine for start/finish – split up work on machines however

210226 Burn WOD

Warmup: 15 AMRAP

300m run + 15 situps + 6/6 db hang snatches (build) + 12/9 calorie AB + 8 RR

Conditioning: 23 AMRAP

200m run

10 V-Ups

rest 1:00

12/9 calorie AB or Echo bike

10 ab wheel rollouts

rest 1:00

500m C2 bike

10 strict pullups

rest 1:00

210226 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 hang power cleans + 3 FS (build) + 10 pass thrus + :30 machine

Weightlifting: 20:00

0-8:00: technique review (full squat clean, from floor)

8-10:00: setup for WL EMOM

10-20:00: 10 EMOM – 2 squat cleans from floor, reset after each

Conditioning: for time w/partner (15 cap)

buy-in: 100 synchro air squats

3 rounds

15 db thrusters 35/25#s

15 burpee box over 24/20″

15 dbl db HCJ

15 db box step-overs

210225 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Back Squats (build) + 10 Ring Rows + :30 Machine

Strength: 20:00

A) 5 x 4 Back Squat @90% (5-10 lbs up from last week)

B) Amrap remainder:

21s BB Curls (7 B. half / 7 T. half / 7 Full)

15 BB Upright Rows

Conditioning: 16:00 EMOM

1- 12 DKB Reverse Lunges

2- 15-20 V-ups

3- :30 Up-down Plank

4- :45 DKB FR Hold

*Max working time of :45

210225 Burn WOD

Warmup: 8:00

dynamic + AMRAP: AB/Echo :30 + 12 alt db snatches

Conditioning: 5 rounds for time (28:00 cap)

25/18 calorie AB or Echo bike

12 alt single arm db devils press 35/25#

10 hand release pushups

12 db hang CJ (6/6)

10 jumping lunges

210225 FF WOD

Warmup: 10:00

dynamic + AMRAP: 8 situps (move to 5 TTB) + 10 RKS + :30 machine

Strength: 18 AMRAP

sumo deadlift x 5

weighted elbow plank x :30

SL deadlift x 8/8 (hold weight in opposite hand of working leg)

AB or Echo bike 15/12 calories (90% effort…men 80+rpms/70+rpms)

Conditioning: for time (16:00 cap)

60 TTB (scale 75 situps)

50/40 calorie machine

40 alt db snatches 50/35#s

30 power cleans 115/85#

210224 PL Class (Arc Members)

Warmup: 5 rounds (10-15:00)

1:00 C2 bike + 5 pushups + 5 ring rows + 10 box squats (16-20″)

Squat: 20:00

0-10:00: find 1rm box squat

10-20:00: 5×5 @ 60% of 1rm

Bench: 20:00

0-10:00: find 1rm bench press

10-20:00: 5×5 @ 60% 1rm

Deadlift: 20:00

0-10:00: technique and work to a 1rm if possible

10-20:00: 5×5 @ 60% 1rm or continue technique work at lighter weights

210224 Hybrid WOD

Warm-up: 15:00

30/24 Cal Machine + Dynamic + Amrap: 6/6 DB Push Press + 10 Reverse Lunges + 12 Alt DB Snatches + :30 Machine

Conditioning: 30:00 Amrap

15/12 Cal Row + 20 DDB/DKB Deadlifts (53/35s)

—Rest 1:30—

15/12 Cal AB/Echo + 10 DDB/DKB Hang CJ

—Rest 1:30—

15/12 Cal Run + 8 Burpees

—Rest 1:30—

*Try to keep higher pace than normal on each interval but not quite a sprint. DB/KB movement should stay UB.

210224 Burn WOD

Warmup: 8:00

dynamic + AMRAP: 500m C2 bike + 75 singles + 10 AKS

Conditioning: every 3:00 x 10 sets, alt A & B

A) C2 bike 1000m

B) Row 500/450m

*2:30 cap on work each set

210224 FF WOD

Warmup: 8:00 AMRAP

dynamic + AMRAP: 5 front squats (build) + 8 lunges + :30 machine

Strength: 18 AMRAP

pause front squat x 3 (:02 pause at bottom, build in #)

SL bodyweight glute bridge on bench x 10/10

alt db step-ups x 16

banded lateral walk x 15/15 steps

Conditioning: 20 EMOM

1 – 12 dbl db/kb front squats 53/35#s

2 – 75 singles (scale up to 30 DU)

3 – 15 wall balls 20/14# to 10/9′

4 – max reps pushups

5 – rest

210223 Hybrid WOD

Warm-up: 10:00

5 BB Strict Press + 10 PVC Passthroughs + 15 Banded Pullaparts + :30 Machine

Strength: 15:00

Find 1RM Strict Press

Build from there to find 1RM Push Press

Conditioning: E2MOM for 20:00

A) 5 DB Man Makers + Max Push-ups until 1:20

B) 20 Wall Balls (20/14# to 10/9’) + Max Am Kbs until 1:20

*Alt A/B for 5 Rds – Scale DB weight or WB reps to complete about :20 for push-ups/akbs each round

210223 Burn WOD

Warmup: 12 EMOM

1 – machine :45

2 – 6 dbl db HCJ

3 – 16 reverse lunges

Conditioning: 10 rounds for time (25 cap)

10 wall balls 20/14# to 10/9′

5 dbl db HCJ

50 singles

500/400m C2 or 250/200m row

210223 FF WOD

Warmup: 8:00

dynamic + AMRAP: 8 bb strict press + 10 pass thrus + :30 plank

Strength: 15 AMRAP

2 bb push press + 3 bb push jerks (build)

seated alt db hammer curl x 8/8

kb pushup plank pull-thru x 6/6

Conditioning: 31:00

10 EMOM

12/9 calorie machine

rest 3:00

8 EMOM

14/10 calorie machine

rest 4:00

6 EMOM

16/12 calorie machine

*switch machines each EMOM if you’d like or stay on the same throughout, if you can’t complete the cals in the minute, work for :45 rest for :15 each minute

210222 Burn WOD

Warmup: 10:00

40 calorie bike/row + dynamic

Conditioning: every 2:00 x 12 sets (alternate A and B)

A) 12/9 calorie AB or Echo + 15 AKS 44/26#

B) 12/9 calorie row + 8 burpees over the rower

210222 FF WOD

Warmup: 10:00

dynamic + OH snatch prep (pvc pipe to empty bb)

Weightlifting: every 1:30 x 8 sets

(1) 3 position snatch, power or full squat

*complete 1 from high hang, 1 from hang above knee, 1 from floor…complete UB

Conditioning: for time (12:00 cap)

30-20-10

pullups (sub/scale banded strict or jumping)

front squats 115/85#

10 lateral burpees after each set

**set pullup bar 6″ above head for jumping pullups

210222 Hybrid WOD

Warm-up: 14:00

Dynamic + Amrap: 2/2 FS/BS + 10 Reverse Lunges + 5 Box Jumps (build in height) + :30 Machine

Strength: 16:00

Find 1RM Front Squat

*Take your time – do not make big jumps once you get to 80% – minimum of 1:30 rest between attempts over 80-85%

**If done early complete sets of 1-3 reps of Back Squat at 90-100% of 1RM FS

Conditioning: 3 Rds For Time (14:00 Cap)

20/15 Cal Echo or AB

12 DB Box Step-overs

8 DB Burpees

4 DB Burpee Box Step-Overs

210219 Hybrid WOD

Warm-up: 10:00

8 BB Bench Press (build) + 8/8 DB Strict Press + 8 Burpees

Strength: 18:00

Max Bench @87.5-90% (try to get within 2-3 reps of last week’s 85%)

Accumulate :30 L-sit (rings/parallettes/rig)

20 V-ups (without heels touching ground)

Conditioning: For time w/ Partner (16:00 Cap)

80 Burpee Box Overs (24/20”) Buy-in:

10 Rds (YouGoIGo):

2 SDB Snatches

4 SDB Squat Cleans

6 SDB Stoh

*Once 80 BBO completed – partner 1 completes 2/4/6 Right then 2/4/6 Left – that is round 1 – partner 2 completes 2/4/6 Right then 2/4/6 Left – that is round 2

210219 Burn WOD

Warmup: 8:00

40 cal machine + dynamic

Conditioning: 26 AMRAP

1500 C2 bike/750m row (alternate rounds)

15 db box step-overs 35/25#s 24/20″

20 wall balls 20/14# to 10/9′

25 alt db snatches 35/25#s

30 air squats

210219 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 muscle cleans (empty BB) + 5 pp + 10 squats + :30 machine

Weightlifting: 20:00

0-10:00: full squat clean technique

12-20:00: 8 EMOM – 1 full squat clean

Conditioning: 16 AMRAP (igo/ugo full rounds)

5 tng power cleans 115/85#

8 FR reverse lunges (same weight as cleans)

5 thrusters

5 lateral burpees over the bar

*bars slightly staggered in middle of the floor, partner waits under rig to be tagged

210218 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 BB Back Squat (build) + 10 1+1/4 Squats + :30 Bike

Strength: 20:00

A) 5 x 5 Back Squat @87.5% (5-10 lbs up from two weeks ago)

B) Amrap remaining time:

20/20 Banded Lateral Steps

:20/:20 SL Wall-sit

Conditioning: 3 Rounds FT (13:00 Cap)

100 Single Unders (50 Double Unders)

50 Air Squats

25 Deadlifts (155/105)

*Deadlifts should be completed in 2-4 Sets

210218 Burn WOD

Warmup: 8 AMRAP

40 calorie machine + dynamic

Conditioning: 10 rounds for time (20 cap)

14 SL V-ups

12 AKS 44/26#

10 calorie AB or Echo

8 KB/DB deadlifts 44/26#s

Extra: 5 EMOM

6 calories + 10 jumping lunges

210218 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 bb push press (build) + 10 pass thrus + 75 singles

Strength: 16 AMRAP

5 bb push press (continue to build)

8/8 db bent over rows

15 banded tricep extensions

16 alt db curls

Conditioning: 25 EMOM

1 – C2 bike 15/12 calories

2 – 15 AKS 53/35#s

3 – 10 burpee box overs 24/20″ (jump or step)

4 – 1-2 rope climbs (scale 3-4 rope walks)

5 – rest

*max working time :45-:50

210217 Hybrid WOD

Warm-up: 15:00

Dynamic + Amrap: 10 Am Kbs + 10 Walking Lunges + 20 Single V-ups + :45 Row/Run (Alt)

Conditioning: E10MOM for 30:00

A) 500m Run

*EMOM including 0:00: 10 DDB Snatches

B) 50 BFB

*EMOM including 0:00: 8 BB FR Reverse Lunges

C) 2000/1800m Row

*Max working time of 8:00 on each

210217 Burn WOD

Warmup: 12 EMOM

1 – machine :40

2 – 12 AKS

3 – 10 wall balls

Conditioning: 28:00

10 AMRAP

5 AKS + 10 situps + 15 squats

rest 2:00

10 AMRAP

20 cal c2 bike + 10 db thrusters 35/25#s

rest 2:00

4 AMRAP

10 db power cleans + 10 wall balls

210217 FF WOD

Warmup: 10:00

50/40 calorie machine + dynamic + 20 pvc pass thrus

Conditioning: 40 AMRAP (at skill/strength pace)

15 db bench press (AHAP, stay UB)

1000m C2 bike

10 tng deadlifts (60-70% 1rm)

400m run

6-10 strict pullups (banded strict in rig if needed, weighted if you can do 10+ UB)

500m row

6-10 strict dips (rings w/band or box or bar)

20/16 cal Echo bike

*start anywhere you’d like and mix order but always alternate a strength movement with a machine, never 2 strength movements or 2 machines back to back

210216 Hybrid WOD

Warm-up: 10:00

40/32 Cal Machine + Amrap: 5 BB Strict Press + 10 PVC Passthroughs + 15 Banded Pullaparts

Strength: 20:00

1 Strict Press + 2 Push Press (heavier than last week’s 2+4)

:30 90° BB Curl Hold + 10 BB Curls

10 Push-up + RR

10 Strict Pull-ups (5s eccentric, max 5 sets)

Conditioning: For time (15:00 Cap)

40/32 Cal C2 (standing damper 10)

40 SDB Hang CJ (switch as needed)

40/32 Cal Echo

30 BJO (24/20”)

40/32 Cal Row

20 DDB Hang CJ

210216 Burn WOD

Warmup: 8:00

dynamic + AMRAP: 50 singles + 10 cal row + 8 squats

Conditioning: 30 EMOM

1 – row 15/12 calories

2 – 12 goblet squats (kb/db AHAP)

3 – 12 burpees

4 – 100 singles (35 DU)

5 – 7/7 SA db hang CJ

6 – rest

210216 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 box squats (build) + 8 jumping lunges + 10 AKS

Strength: 20 AMRAP

box squat x 5 (build every set to tough 5rm for the day)

partner hamstring curls x 8 (on floor)

banded lateral walk x 15/15 steps

kb/db tempo goblet squat x 5 (21×1 = 2 down, 1 pause, fast up, 1 breath, AHAP)

Conditioning every 2:00 x 8 sets (alternate A&B for 4 rounds each)

A) 18/14 AB or Echo bike or 150m run

B) 30 DU (60 singles) + 8 BFB + 12 thrusters 75/55#

*1:30 cap to get work done, scale reps/weight if needed to finish on time

210215 Hybrid WOD

Warm-up: 12:00

Dynamic + 2/4 FS/BS + 10 Reverse Lunges + :30 Machine

Strength: 22:00

6 x 1/2 FS/BS (10+ lbs heavier than last week’s 2/4)

*Rest 2:30-3:00 between sets)

Conditioning: E3MOM for 12:00

8 Alt Devil’s Press

12 Alt DB Snatches

16 Wall Balls (20/14# to 10/9’)

*Same DB for D.Press/Snatches – scale Reps to complete work in 2:10

210215 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 10 db bench + 10 pass thrus + 5 RR + :30 machine

Conditioning: 25 AMRAP

1000m C2 bike

30 db bench press (sets of 8-10 reps)

30 ring rows (scale up to pullups)

1000m C2 bike

20 db bench press

20 ring rows

1000m C2 bike

10 db bench press

10 ring rows

210215 FF WOD

Warmup: 10:00

dynamic + snatch warmup: high pull + muscle snatch + power snatch + OH squat + squat snatch (5 reps at each movement, PVC pipe then empty barbell)

Weightlifting: 20:00

10:00 – full snatch (from floor) power/squat

8 EMOM – 2 full snatches (your choice power/squat)

Conditioning: 4 rounds for time (17 cap)

20 calorie row/C2 bike

15 TTB (sub 15 MB situps 20/14#)

10 power cleans 135/95#

5 devils press 35/25#s

210212 Hybrid WOD

Warm-up: 10:00

8 BB Bench Press (build) + 5 Tempo Push-ups + 5 Burpees

Strength: 15:00

Max Bench @85% (try to get within 2-3 reps of last week’s 80%)

16 Leg Lifts Over DB

15 Banded Tricep Pull-down (PVC if preferred, 3s pause at extension)

15 V-ups

Conditioning: For time w/ Partner (20:00 Cap)

85 Cal AB/Echo (65 FF)

65 Box Jump Overs

45 DB Box Step-Overs

25 DB Burpee Box Step-Overs

*30 DB Bench before each movement (15 each partner in a row)

210212 Burn WOD

Warmup: 10:00

dynamic + AMRAP

Conditioning: 20 AMRAP

1000m C2 bike

10 db thrusters

8 lateral burpees over dbs

6 devils press

rest 1:30

*perform each round as a sprint AFTER you get off the bike…pace the bike between 1:50-2:00M/2:00-2:25F

210212 FF WOD

Warmup: 10:00

dynamic + AMRAP: 3 power cleans + 2 squat cleans + 1 front squat

*start empty bar and build to moderate

Weightlifting: every 2:00 x 8 sets

1 power clean + 1 hang squat clean x 2 (build every 1-2 sets)

*perform each rep as a complex, drop and reset between reps 1 and 2…power clean + hang squat clean, drop bar and reset, repeat

Conditioning: For Time w/partner (18 cap)

5 rounds

20 TTB (sub leg raises or db situps)

20 calorie AB or Echo bike (FF pairs 16)

20 deadlifts 185/125#s

210211 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 10 RR (move to 5 Pull-ups) + 10 BB Curls + 20 SL V-ups

Strength: 20:00

5 Pull-ups + 5 Chin-ups

15 DB Sit-ups

:30 Acc Chin-over-bar Hold (Alt Pronated/Supinated)

:45 Hollow Hold

Conditioning: 12;00 Amrap

6 Heavy Alt DB Snatches

10 Alt DB Squat Cleans

14/10 Cal Run/C2 (Bike or Row)

*Same DB for first two movements

210211 Burn WOD

Warmup: 12 EMOM

1 – machine :45

2 – 10 reverse lunges + 8 squats

3 – 10-15 RKS

4 – :30 shoulder taps

Conditioning: For Time (24:00 cap)

60/50 calorie AB or Echo bike

50 wall balls

40 db snatches

30 SL V-ups

40 SA db CJ (alt arms every 5)

50 air squats

60 AKS

*max distance row or C2 bike remaining time if you finish before cap

210211 FF WOD

Warmup: 8 AMRAP

machine :30 + 16 walking lunges + 5 RR + 5 hand release PU + 10 banded good mornings

Strength: 20 AMRAP

15/12 cal AB or Echo at 68-70/58-62rpms

20/20 banded lateral walk steps R/L

20 alt. db step-ups (10/leg)

12 kb pull-thrus

5-8 strict pullups (sub banded strict)

5-8 strict dips (sub bench or banded dips)

Conditioning: 4 rounds for quality

20/15 calorie row/C2 bike (alternate rounds)

10 box jumps (step down) 24-30″/20-24″

15 heavy russian KBS (sets of 5) 53-88/44-70#

20 SA db OH walking lunges (10 steps w/db in R, 10 in L hand)

210210 Hybrid WOD

Warm-up: 12:00

35/25 Cal Machine + Dynamic + Amrap: 5 Burpees + 10 RKBS + 15 Air Squats + :30 Machine

Conditioning: 10:00 EMOM x 3 (2:00 Rest b/t)

1A- 125m Run

2A- 15 Am Kbs (53/35#)

1B- 10 BFB

2B- 10 Deadlifts @225/155 (1-2 Sets)

1C- Standing C2 (10 damper)

2C- Recovery pace C2 (5 damper)

*Each 10:00 you’re alternating between minutes 1/2 for 5 rounds

210210 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 5 RR + 5 pushups + 10 alt step-ups + 10 calorie machine

Conditioning: 5 AMRAP x 5 w/1:30 rest btw

1) Cindy – 5 pullups/10 pushups/15 squats

2) 4 devils press + 8 box step-overs

3) 10 calorie row + 6 burpee over rower

4) 10 calorie Echo + 50 singles

5) 30 mountain climbers + 20 toe touches + 10 situps

210210 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 bb push press (build) + 10 band pull-aparts + :30 c2 bike/runner

Strength: 18 AMRAP

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

15 seated banded row

200′ farmers walk (heavy kb/db)

15 db lateral raises

200m sprint/300m c2 bike sprint (alt. rounds)

Conditioning: for time (15:00 cap)

21-15-9

power clean 115-135/75-95#

shoulder to overhead (pp or push jerk)

back squat (from floor)

*choose weight based off of what you can STOH for 3 sets of 7 in the round of 21…pc should be all singles, 2-3 sets on STOH, UB back squats

210209 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 BB Strict Press + 10 Push-ups + 15 Banded Pullaparts

Strength: 18:00

2 Strict Press + 4 Push Press (heavier than last week’s 3+6)

1:00 Deadhang (1-2 Sets)

10 Push-up + Renegade Row

300’ Farmer Carry (1-2 Sets)

Conditioning: 4:00 On 2:00 Off x 3

30/24 Cal AB/Echo Buy-in:

Max SKB Cleans/Snatches/CJ

*Change movement each round – 2:00 Cap on cals

210209 Burn WOD

Warmup: 8:00

dynamic + AMRAP: machine :30 + 8 wall balls + 8 RR + 8 reverse lunges

Conditioning: every 2:00 x 10 sets (5 each, alternate A & B)

A) shuttle sprint 600′ (garage door to center, back to garage door, then full length down/back, do this twice to equal 600′)

B) 10 wall balls + 8 db hcj + 10 wall balls

Core: 3 sets for quality

20 single leg V-ups

15 weighted situps

10 ab-wheel rollouts

210209 FF WOD

Warmup: 15 EMOM

1 – machine :45 (increase pace every round)

2 – 6/7/8/9/10 dbl db HCJ (1st round 6 reps, last round 10)

3 – 75 singles (progress to 25 DU if you have them by 3rd-4th round)

Conditioning: 30 EMOM

1 – 15/12 calorie C2 bike/Row (alt rounds, scale up to 18/15)

2 – 8 db thrusters 35/25#s (scale up to 50/35#s)

3 – 30 DU (sub 90 singles)

4 – 16 alt db snatches 50/35#s

5 – 15 wall balls 20/14#s to 10/9′ (scale up to 20)

6 – rest

*max working time of :45 per round, scale reps and/or weight if needed to make this happen

*if you’re confident you can complete all 30 minutes as prescribed, scale up weight/reps as listed above

210208 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 3/5 FS/BS + 8/8 Bulgarian SS + :30 Machine

Strength: 22:00

6 x 2/4 FS/BS @10-15 lbs heavier than last week’s 3/6

*Rest 2:30-3:30 between sets

Conditioning: 13:00 Amrap

5-10-15…etc Wall Balls (20/14 to 10/9’)

75 Single Unders

5 Devil’s Press

*Rest 1:00 b/t rounds – goal is to stay UB on Wall Balls

210208 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 12/8 calorie machine + 12 db snatches + 10 squats + 5 RR

Conditioning: 22 AMRAP

400m run/1000m C2 bike (alternate rounds)

100 singles (35 DU)

20 alt db snatches 35/25#s

15 dbl db front squats

10 dbl kb deadlifts 53/35#s

5 burpees to 6″

210208 FF WOD

Warmup: 10:00

dynamic + overhead prep: 5 reps at each x 2 sets (pvc/BB)

5 OHS + 5 pause OHS + 5 1 1/4 squats + 5 sots press

Weightlifting: 20:00

0-10:00: hang power/squat snatch (above knee) technique

12-20:00: 8 EMOM – 2 hang snatches (squat or power)

Conditioning: 14 AMRAP

front squats 115/85#

lateral burpee over bar

10/7 calorie bike

3/6/9/12….etc ladder on FS and lateral burpees over bar

2/6/2021 In-House Partner Competition

WOD 1 – Max

In a 10:00 window find a 3rm front squat, from the floor. If you perform a squat clean of any type (floor, hang, hip) on the first rep it does count as the 1st rep of the 3 front squats. As many attempts as you’d like in the 10:00, you can go up or down in weight. Mixed pairs will have 2 separate bars, same sex pairs will share a bar and weights.

WOD 2 – Max Cals

4 total intervals, accumulate max calories on each machine. Order as follows…

1 – 3:00/1:00 C2 bike

2 – 3:00/1:00 C2 rower

3 – 3:00/1:00 echo bike

4 – 3:00/1:00 assault bike

*partners alternate every 1:00 on the machine…Partner 1 does minutes 1 and 3, partner 2 does minute 2. The second interval it switches. Partner 2 does minutes 1 and 3, partner 1 does minute 2 and so forth for all 4 sets. Your score is the total amount of calories you and your partner burn on each machine for a combined total. Formula will be applied for mixed pairs and female pairs. 

WOD 3 – Synchro (For Time 18:00 cap)

Buy-in 100 wall balls 20/14# to 10/9’

Into 4 rounds

10 synchro db devils press 50/35#s

10 synchro db box step-overs 24/20”

10 synchro T2B

Buy-out 100 synchro air squats

*wall balls can be split however, all other movements must be performed synchro. For DP, chest must be touching floor on burpee and arms locked out on press at same time. Step-overs both athletes must complete a full rep before starting the next. T2B feet must touch bar at same time. Air squats must be below parallel and locked out at same time.

WOD 4 – Pull & Pedal

12 AMRAP

30 pullups (scale RR)

20/15 calorie echo bike

20 c2b pullups (jumping pullups)

15/10 calorie echo bike

10 bar muscle ups (jumping c2b pullups)

10/5 calorie Echo bike

*on jumping pullups and jumping c2b pullups, pullup bar will be 6” from the top of the athlete’s head while standing. One athlete cannot perform all of the calories at once for any set on the bike (partner 1 cannot do all 5 calories in the last set, both athletes must bike some portion of the calories each set)

WOD 5 – Final 5 (top 5 teams only) 25:00 cap

15 rope climbs (25 rope walks)

100 double unders 250 singles

30 clean and jerks 115/85

10 rope climbs (20 rope walks)

100 DU

30 snatches 115/85

5 rope climbs (15 rope walks)

100 DU

30 thrusters 115/85

3 rope climbs (10 rope walks)

100 DU

30 HSPUs (scale 35/25# db strict press)

Scaled 95/65#

210205 Hybrid WOD

Warm-up: 10:00

15 DB Bench + 20 Leg Lifts over DB + :30 AB or Echo

Strength: 18:00

Max Bench @80% into Max DB Bench (10+ Reps)

:30 Accumulated L-sit Hang

20 Sit-ups

10 V-ups

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

Buy-in: 60/45 Cal Row

3 Rds of:

20 Alt DB Snatch (70/50)

30 BB Curls

40 Synchro Air Squats

100 Single Unders

210205 Burn WOD

Warmup: 15:00

4 sets at increasing pace

750m C2

12 air squats

10 situps

5/5 SA db hang CJ

3 burpees to 6″ target

Conditioning: 20:00 cap

buy-in: 50/40 calorie AB or Echo bike

4 rounds

10 pullups (sub banded strict or RR)

15 AKS 35/26#s

20 squats

buy-out: 50/40 calorie row

210205 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 BB muscle cleans (from mid-shin) + 3 front squats + 1 jerk + :30 machine (empty bar throughout)

Weightlifting: 20:00

0-10:00: hi-hang squat clean + jerk technique

10-12:00: setup for WL

12-20:00: 8 EMOM – 1 squat clean and jerk (build)

Conditioning: 20:00 cap (w/partner)

Buy-in 100 wall balls 20/14# to 10/9’

Into : 5 rounds

5 db devils press 35/25#s

10 db thrusters

15 db front squats

Buy-out 100 synchro air squats

*if not enough wall ball stations, start groups on synchro air squats

210204 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Back Squats + 10 Reverse Lunges + :30 Machine

Strength: 20:00

A) 5 x 5 Back Squat @85% (same weight as last week’s 2 x 10 – focus on speed out of the hole)

*Rest 2-2:30 between sets

B) Amrap remainder:

10 BB Reverse Lunges (moderate weight)

20/20 Banded Lateral Steps

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

10/7 Cal AB or Echo

(20-15-10) BJO (24/20”)

10/7 Cal AB or Echo

(10-15-20) DB Box Step-Overs

210204 Burn WOD

Warmup: 9 EMOM

1 – echo/AB :45

2 – 10 AKS + 5 squats

3 – 5 dbl db snatches

Conditioning: 25 EMOM

1 – run 150m

2 – 6 dbl db snatches 35/25#s

3 – 6 lateral burpees over dbs

4 – 12 dbl db front squats

5 – 16 SL V-ups

210204 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 bb strict press + 5 push press + 10 pvc pass thrus + 10 air squats

Strength: 18 AMRAP

3 bb strict press + 3 push press (build)

15 band pull aparts

10/6 deficit hand release pushups (2 sets max, build in height if possible)

16 alternating db hammer curls

Conditioning: 20 EMOM

1 – 15/12 calorie C2 bike

2 – 8 db box step-overs 35/25#s

3 – 20 jumping lunges (sub reverse lunges)

4 – 1-2 rope climbs (sub 3-4 tough rope walks)

5 – rest

210203 Hybrid WOD

Warm-up: 15:00

Dynamic + Amrap: 20/15 Cal Machine + 10 Am Kbs + 10 PVC Passthroughs + 8 Wall Balls

Conditioning: E5MOM for 30:00

1- 30/24 Cal Machine + 20 Am Kbs

2- 30 BFB + 20 Deadlifts @185/125

3- 30 KB Snatches + 20 Wall Balls (20/14# to 10/9’) + 10 Hand Release Pushups

*Alt 1/2/3 for 2 Rounds

210203 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 5 burpees + 50 singles + :30 machine + 10 db push press

Conditioning: 16 AMRAP

15/12 calorie C2 bike

3 rope walks or 1 rope climb

3 db man makers 35/25#s (no thruster, just CJ)

200′ db/kb farmers walk

Finisher: 6 EMOM

12/8 calorie AB or Echo bike

210203 FF WOD

Warmup: 10:00

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

Weightlifting: 20:00

8:00 – hi-hang power/squat snatch technique

2:00 – setup for WL EMOM

10 EMOM – 3 hi-hang power/squat snatches (build if possible)

Conditioning: 5 rounds for time (18:00 cap)

12/9 calorie AB or Echo

12 TTB (sub 15 knee raises)

12 deadlifts 185/125#s

12 bar over burpees

210202 Burn WOD

Warmup: 12 EMOM

1 – machine :45

2 – 16 alt box step-ups

3 – 5 pushups + 10 squats

Conditioning: 5 AMRAP x 5 w/:90 rest between

C2 bike 1000m/Row 500m (alt rounds)

10 dbl db snatches 35/25#s

8 burpees over dbs

6 db thrusters

*max distance meters in remaining time

210202 FF WOD

Warmup: 10:00 AMRAP

1:00 machine + 5 burpees + 10 AKS + 5 RR + 10 db bench press

Conditioning: 30 AMRAP

12 db bench press (start moderate and build)

200m run/400m row (switch each round)

12 bb thrusters 95/65#

20/15 c. C2 bike

12 wall balls 20/14# to 10/9′

20/15 c. AB or Echo bike

12 AKS 53/35#s

Core: 6 EMOM

16 SL V-ups + 12 situps

210201 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 3/5 FS/BS + 5 Burpees + :30 Machine

Strength: 22:00

6 x 3/6 FS/BS @10-15 lbs heavier than last week’s 4/8

Conditioning: 13:00 EMOM

1- 4 DB Man Makers

2- 20 Alt DB Snatches

3- 80 Single Unders (sub 35 DU)

*4 Rds + 5th rd of Min 1

210201 Burn WOD

Warmup: 8:00

dynamic + AMRAP: machine :30 + 10 AKS + 10 squats + 5 RR

Conditioning: 30 EMOM

1 – 8 burpee box jumps/step-ups 24/20″

2 – 12-15 wall balls 20/14#s to 10/9″

3 – 10 db hang clean and jerks 35/25#s

4 – 20 situps

5 – machine at recovery pace

210201 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 front squats OR 5 OHS + 10 pvc pass thrus + :30 machine

*build on FS/OHS…only OHS if you have the mobility and flexibility to achieve full depth in a good, pain free position

Strength: 16:00 AMRAP

3 FS or OHS (whichever you did in warmup) build

12 double kb front rack reverse lunges (AHAP)

8 sandbag/d-ball squats (bear hug object)

12 dbl db straightleg deadlifts

Conditioning: AMRAP for quality (time remaining in class)

5 squat cleans (perform as singles from floor)

15/12 calorie machine (switch each round)

6-10 strict pullups (sub banded strict)

6-10 strict HSPUs (sub db strict press x 10 reps)

50 DU/150 singles

210129 Hybrid WOD

Warm-up: 10:00

5 BB Bench + 10 DB Hammer Curls + 10 Bench Dips + :30 Hollow Hold

Strength: 20:00

5 BB Bench @80%+ of Heavy Single from last week

10 Paused DB Rows (3s pause each rope)

15 Ring/Bar/Bench Dips

21s DB Curls (7 bottom half/7 top half/7 full)

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

150m Run

15 DB Power Cleans

15/10 Cal AB

12 DB Bench Press

15/10 Cal C2

9 DDB Snatches

*IGoYouGo exercises

210129 Burn WOD

Warmup: 8:00

dynamic + AMRAP 100m jog + 50 singles + 5 RR + 5 pushups

Conditioning: 26:00 AMRAP w/partner

400m run

10 db man makers 35/25#s

1000m C2 bike

10 strict pullups

40/30 cal AB

200′ dbl kb front rack walk 44/26#s

*switch as needed, each partner must do 100′ on FR walk

210129 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 deadlifts (build) + 10 db push press + :30 machine

Strength: 18:00

1) 5×3 @ 80-85% 1rm

2) AMRAP

10 dbl db/kb bent over rows

10 bb strict press (light-moderate #, avoid over-extending as you press)

15 strict db lateral raises (use 5# plates if needed)

Conditioning: 12 rounds + AMRAP (22:00 cap)

Igo/Ugo full rounds

bike 10/6 cals (12/8 if C2 bikes are needed) or 100m run

25′ R arm db OH walking lunge 35/25# to rig

10 pullups/10 ttb

25′ L arm db OH walking lunge to bike

AMRAP time remaining max calories on bike, switch as needed

*each partner does pullups their first time at the rig, then ttb the next time, alternate movements each time you get to the rig, sub jumping pullups or RR and knee/leg raises

*sub FR lunges if you can’t efficiently lunge at least 30/20# OH

210128 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 8 BB Back Squats + 6 Box Jumps + :30 Machine

Strength: 18:00

A) 2 x 10 Back Squat @85% of 1RM (5-10# up from last week)

*Rest minimum 3:00 between sets

B) Amrap remainder:

20/20 Banded Lateral Steps

12/12 Banded Medial Steps

12/12 Bulg Split Squats (BW or Goblet)

Conditioning: E3MOM for 15:00

16 DB Deadlifts

12 DB Stoh

8 DB Thrusters

*10 SSJ after each exercise

210128 Burn WOD

Warmup: 12 EMOM

1 – C2 bike :45

2 – 10 goblet squats

3 – 12 db snatches

Conditioning: 25 EMOM

1 – run 150m

2 – 200′ db/kb farmers walk

3 – 12 TTB or 15 med-ball situps

4 – 5 devils press 35/25#s

5 – 15 db push press (same dbs as devils press)

210128 FF WOD

Warmup: 10 AMRAP

dynamic + AMRAP: 12 cal machine + 12 walking lunges + 12 AKS + 10 pass thrus

Strength: 20:00

10-9-8…-1 back squats (start at 50% 1rm and build every 2 sets)

after each set…

8 pause bodyweight glute bridges

10/6 calorie AB or Echo bike SPRINT

Conditioning: 5 sets for quality

20/16 calorie C2 bike or row

HS hold (accumulate minimum :30, max 1:00)

12 TTB (sub 20 knee/leg raises)

200′ DB/KB farmers walk

200m run

210127 Hybrid WOD

Warm-up: 14:00

40/30 Cal Machine + Dynamic + Amrap: 10 Air Squats + 10/10 DB Push Press + 10 Am Kbs + :30 Machine

Conditioning: 32:00 Amrap

1500m C2 Bike @sub 2:00/2:15

3 Rds: 15 Plate GTOH + 10 Plate Sit-ups

500m Run

3 Rds: 5 DB Burpees + 10 Push-up + RR

30/24 Cal AB or Echo

*Rest :45 between each exercise/set

210127 Burn WOD

Warmup: 8:00

dynamic + AMRAP: machine :30 + 50 singles + 10 db box step-ups

Conditioning: 25 AMRAP

400m run/500m row/1000 C2 bike (alt each round)

20 db box step-overs

15 V-ups (sub 30 toe touches)

10 db hang clean and jerks

5 rope walks

210127 FF WOD

Warmup: 15 AMRAP

1:00 machine

15/15 banded lateral steps R/L

8/8 seated (floor) db/kb strict press

10 banded good mornings

5 hand release pushups

5 strict pullups (sub banded strict)

Strength: 15 AMRAP

8/8 Filly press (heavy kb front rack, press with DB, half kneeling)

:15 chin-up hold

8 deficit pushups

8 pause ring rows (feet elevated if possible 12-18″, break up reps as needed)

Conditioning: 12 AMRAP

5 angel press (3 deficit db pushups + devils press) 35/25#s

5 2 for 1 db thrusters (2 db front squats + 1 thruster, total 3 squats/”rep”)

75 singles/25 DU

Extra: 6 EMOM

1 – 30 mountain climbers

2 – :45 plank

210126 Hybrid WOD

Warm-up: 10:00

1:00 Machine + 10 Ring Rows + :30 Deadhang + 5 DB Curl&Press

Strength: 20:00

Max Chin-up Hold into 15 Ring Rows

200’ Plate Pinch Carry (in 1-2 sets)

10 BB Curls

1:00 Elbow Plank (weighted if possible)

Conditioning: 2 Rds for time (13:00 Cap)

40 SKB CJ (53/35, switch hands as needed)

30 Push-ups

20 BJO (24/20”)

210126 Burn WOD

Warmup: 8 AMRAP

machine 1:00 + 10 AKS + 10 squats + 5 RR

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

1) 5 pullups (sub RR or jumping PU) + 10 pushups + 15 squats

2) 18/12 calorie row + 8 lateral burpees over the rower

3) 12/8 calorie echo bike + 12 AKS 53/35#

4) 12 alt db snatches + 12 reverse lunges (holding db however)

210126 FF WOD

Warmup: 8 AMRAP

machine 1:00 + 10 AKS + 10 squats + 5 RR (move to 5 pullups)

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

1) 5 pullups (sub RR or jumping PU) + 10 pushups + 15 squats

2) 18/12 calorie row + 8 lateral burpees over the rower

3) 12/8 calorie echo bike + 12 AKS 53/35#

4) 12 alt db snatches + 12 reverse lunges (holding db however)

5) 15 situps + 15 plate GTOH 45/25#

210125 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 3/5 FS/BS + 5 Burpees + :30 Machine

Strength: 20:00

5 x 4/8 FS/BS @10-15 lbs heavier than last week’s 7/13

*Rest minimum of 2:30 between sets

Amrap remainder:

10 V-ups + :30 Hollow Hold

:30 Arch Hold

Conditioning: E4MOM for 12:00 into 4:00 Amrap

15/12 Cal Bike (AB or Echo)

13 Wall Balls (20/14# to 10/9’)

11 DDB Snatches

9 Lat. Burpees Over DBs

Amrap:

10 Alt DB Snatches

8 Air Squats

6 Burpees

210125 Burn WOD

Warmup: 10:00 AMRAP

10 db bench press + 10/7 calorie machine + 10 RR + 10/5 pushups

Conditioning: 28 EMOM

1 – 12/9 calorie machine

2 – 10 d-ball slams

3 – 10 wall balls

4 – 10 db box step-ups (single DB)

*add 1 rep to ball slam, wall ball, step-ups each round

211025 FF WOD

Warmup: 10:00

dynamic + AMRAP: machine :30 + 10 goblet reverse lunges + 10 db snatches

Strength: 20 AMRAP

pause front squats x 3 (:02 pause in bottom)

partner leg curls x 8

SA kb front squat x 8R/8L

heavy db goblet wall sit x :30

Conditioning: 5 sets

15 UB wall balls 20/14# to 10/9′

20 SL V-Ups

15/12 calorie machine

10 tng deadlifts (start 155/115# and build)

210122 Hybrid WOD

Warm-up: 10:00

10 BB Bench Press (build) + 10 Sit-ups + 5 Burpees + :30 Machine

Strength: 15:00

A) Build to a 2RM Bench Press (goal is 95%+)

Conditioning: 20:00 Amrap w/ Partner

4 Rounds:

200m Run

10 DB Devil’s Press

4 Rounds:

20/15 Cal Echo (AB if needed)

20 DB Bench Press

Amrap remainder:

5 Synchro Push-ups + 10 Synchro Sit-ups

210122 Burn WOD

Warmup: 8:00

dynamic + AMRAP: 3 rope walks + 16 alt box step-ups + 5/5 db hcj + :30 machine

Conditioning: 20 AMRAP w/partner

10 rope walks

400m run

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

1000m C2

10 devils press (synchro)

500m row

210122 FF WOD

Warmup: 10:00

dynamic + AMRAP: 3 rope walks + 16 alt box step-ups + 5/5 db hcj + :30 machine

Strength/Skill: 20:00 AMRAP

5 rope walks or 2 rope climbs

16 alt db step-ups 24/20″

25′ hs walk or :30 hs hold

20/20 banded lateral steps R/L

10/6 calorie AB or Echo bike sprint or 100m AR sprint

Conditioning: for time w/partner (17 cap)

buy-in 30 synchro burpees

150 air squats

100 calorie AB or Echo (FF is 80) or 1000m run

50 db thrusters 35/25#s

210121 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 3 BB Kang Squats + 5 Back Squats + 1:00 Machine (inc. pace each time)

Strength: 16:00

A) 2 x 10 Back Squat @82.5% of 1RM (5-10# up from last week)

B) Amrap remainder of time:

10 Hollow Rocks

20 Heavy R.Kbs (performed in sets of 5)

:30 Chinese Plank (Shoulders and heels on bench)

Conditioning: 16:00 Amrap

15/12 Cal Machine

25’/25’ DB OH Walking Lunge

15 Up-Down Planks

6 Goblet Squats

—Rest 1:00—

*Start off at easy/moderate and build in intensity/weight each round

210121 Burn WOD

Warmup: 12 AMRAP

1:00 machine + 5 bb strict press + 10 AKS + 5 RR + 50 singles

*build on strict press

Conditioning: 5 rounds for time (20 cap)

20/15 calorie AB or Echo

8 burpee box step-ups

10 wall balls 20/14#

12 alt db snatches

100 singles

210121 FF WOD

Warmup: 10 AMRAP

1:00 machine + 5 bb strict press + 10 AKS + 5 RR + 50 singles

*build on strict press

Strength: 18 AMRAP

3 push press + 2 push jerks (build)

SA db bent over row x 8/8

db hammer curl + strict press x 8

band pull-apart x 15

Conditioning: 4-5 rounds For Quality (run clock until 6am)

3 power cleans + 3 jerks (perform all 3 pc then 3 jerks)

15/10 calorie AB or Echo bike at 62-65/55-58 rpms

8 alt heavy db snatches

20/15 calorie row at 1200/900 cal/hr pace

5-10 kipping HSPUs (sub 3 wall walks)

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