201012 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: :30 Bike/Run + 5 BB Front Squats
Strength: 20:00
2 Front Squats (building to ahap)
10 DB Sit-ups
8/8 Bulg Split Squats (Goblet)
10 Hollow Rocks + 10 V-ups + :20 Hollow Hold
Conditioning: E2MOM for 16:00
A- 15/10 Cal Bike + 10 DDB Snatches
B- 150 Single Unders + 25 Air Squats
*Alternate A/B
201009 Hybrid WOD
Warm-up: 10:00 Amrap
:30 Bike + 10 BB Bench + 5 Burpees
Strength: 16:00
Bench Press x 3 (Build to ahap)
:30 Push-up Hold (bottom position)
10 Seated DB Strict Press (on floor)
Conditioning: 20:00 Amrap w/ Partner
100 Pushups
75 Wall Balls (20/14 to 10/9’)
50 BB STOH (115/85)
*25 Cal Machine after each movement
201008 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 5 BB Deadlifts + 10/7 Cal Bike + :30 Deadhang
Strength: 20:00
3-2-1 TnG Deadlifts (as heavy as possible, rest as needed between rep counts)
200’ Front Rack Carry
10 DB/KB Bent-over Rows
200’ Farmer Carry
Conditioning: For time (8:00 Cap)
21-15-9
Box Jump Overs (24/20”)
Deadlifts (185/125)
Extra: For Completion
1:00 Superman Hold
50 Bodyweight Glute Bridges
1:00 Superman Hold
201008 Burn WOD
Warmup: 10:00
dynamic + AMRAP: :30 bike or run + 5 wall balls + 10 dbl db push press
Conditioning: 5 AMRAP x 5 w/ 2:00 rest between
400/300m row
25 seated plate twists
20 plate GTOH 35/25#
15/10 pushups
max single unders in remaining time (scale up to DU)
201008 FF WOD
Warmup: 8 AMRAP
5/5 db/kb hang cj + 10 pass thrus + 10 pushup shoulder taps + 10 hollow rocks
Gymnastics Skill Work: 25:00 running clock (remember skill work should be done at low-moderate HR…slow down)
headstand to handstand progressions (handstands on plexi only)
double unders (if you have 50+ ub DU practice with heavy rope or drag rope)
handstand pushups feet on box or handstand walk around box in L position
:20 hollow hold roll into :20 arch hold
single leg squats (pistols) use band in j-cups, rings, or high box to assist
Conditioning: 8 EMOM
1 – 4 man makers (pushup + row R, pushup + row L, pc and jerk)
2 – 35 double unders (:45 max singles)
Extra: 4 EMOM
:15 arch hold + :15 hollow hold + toe touches to :50
201007 Hybrid WOD
Warm-up: 15:00 Amrap
:45 Machine + 50 Single Unders + 10 Empty BB Thrusters + 10 Walking Lunges
Conditioning: 31:00
0:00-9:00: 2000/1800m Row
9:00-11:00: Rest
11:00-20:00: Ladder
2-4-6…etc DB Clusters
*50’ Bodyweight Lunge after each round
20:00-22:00: Rest
22:00-31:00: For time
30/24 Cal AB\Echo
3 Rounds of: 75 Single Unders + 25 Sit-ups
30/24 Cal AB\Echo
201007 Burn WOD
Warmup: 12:00
dynamic + AMRAP: 10 ball slams + 15/10 calorie C2 + 10 KBS + 50 singles
Conditioning: 30 EMOM
1 – 10-15 RR (scale up to pullups)
2 – 16 db snatches
3 – 6-8 burpee box get overs 24/20″
4 – 16 goblet squats (same db as snatches)
5 – 25 air squats
6 – rest
201007 FF WOD (upper strength + WOD)
Warmup: 10:00 AMRAP
bike :30 + 5 bb bench press + 10 RR (move to 5 PU) + 5 clapping pushups + 10 pvc pass thru
Strength: 16 AMRAP
BB bench press x 3 (build and finish heavier than last week’s 5rm)
strict pullups x 6-10 (scale with bands as needed, spend no more than 1:30/set)
ring/bar/box dips x 6-10 (scale with light band or box)
dbl KB alternating bent over rows x 12
Conditioning: 13 AMRAP
20 alternating db snatches 35/25#
30 air squats
20 TTB (sub 20 MB situps)
30 goblet squats (same weight as db snatch)
8 burpee box get overs 24/20″
201006 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: :30 Machine + 10 Ring Rows + 5 BB Strict Press (build)
Strength: 18:00
1RM Strict Press -> Push Press
6 Strict Pullups (3s descent, sub 10 RR)
12 DB Lateral Fly
16 Alt DB Curls
*Build to a max Strict Press, once you fail start Amrap and build to a max Push Press throughout amrap
Conditioning: E4MOM for 16:00
12 DB Devil’s Press (50/35s)
10 Lateral Burpees over DBs
8 Push Up + Renegade Row
* Use same set of DBs throughout
201006 FF/Burn WOD (aerobic/pacing)
Warmup: 10 EMOM
1 – 10/7 calories bike or row
2 – 5/5 db hang cj + 8 pushups
Conditioning: 7 AMRAP x 4 w/2:00 rest between
C2 bike 1500/1300m row 750/650m (35/27 calories)
20 dbl db/kb thrusters 35/25#s
15 dbl db/kb hang clean and jerks
50 DU (100 singles)
*max meter or calorie bike/row in remaining time
Goal today is to steadily increase the amount of meters or calories you get at the end of each round. Speed up on bikes and rowers each round and cut transition times down. Perform larger sets of db/kb work as you progress. Last round should be all out effort at a sustained pace.
201005 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: :30 Bike/Run + :30 Wall-sit + 5 BB Front Squats
Strength: 20:00
Max Front Squats into Max Back Squats (@90% of 1RM FS, 10 rep cap on BS)
:30/:30 Side Plank
15 Banded Good Morning
15 Leg Lifts (slight pause at top)
Conditioning: 7:00 On 2:00 Off x 2
50 Wall Balls (20/14 to 10/9’)
35 DDB Deadlifts (50/35s)
20 DDB C+J (same as DL weight)
Max Cals in remaining time (any machine)
201005 Burn WOD
Warmup: 12 EMOM
1 – 12/9 calorie C2 bike/row
2 – 6 burpees over the rower or parallette
Conditioning: 18 AMRAP
500m row or 1000m C2 bike
20 dbl db/kb hang clean and jerks
15 pullups (sub strict banded or RR)
10 wall balls 20/14# to 10/9′
5 burpees to 6″
201005 FF WOD
Warmup: 10:00
dynamic + AMRAP: 5 front squats (build) + 10 air squats
Strength: 16 AMRAP
front squat x 2 (finish heavier than last week’s 3)
SL deadlift (x2db or kb) x 8/8
heavy goblet reverse lunge x 16
WL: every 1:30 x 6 sets
2 hi-hang power cleans + 2 hi-hang squat cleans
Conditioning: 8 EMOM
10 rks + 15 air squats
*add 2 rks each round, finish at 24+15
201002 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 8 BB/DB Bench + 20 Shoulder Taps + :30 Bike/Run
Strength: 20:00
Max Bench Press @90-95% of 5RM
:20 Ring/Parallette L-sit
10 Ring/Bar/Bench Dips
1:00 Recovery Bike/Run
Conditioning: FT w/ Partner (15:00 Cap)
80 Alt DB Snatches (50/35)
60 DB Box Step-Overs (50/35s to 24/20”)
40 DB STOH (same as BSO)
20 Heavy Back Squats (~80%+)
*10 BBJO (24/20”) after each movement
201002 FF WOD
Warmup: 10:00
dynamic + AMRAP: 5 deadlifts (build) + :30 bike + 10 RKS
Strength: 16 AMRAP
5 TNG deadlifts (continue to build from warmup)
:30 side plank R/L
:30 heavy dbl kb FR hold or sandbag/d-ball hold
Conditioning: for time w/partner (17:00 cap)
50-40-30-20-10
deadlifts 155/105# comp:185/125#
wall balls 20/14# to 10/9′
*20 synchro bar facing burpees after each round
201001 Hybrid WOD
Warm-up: 10:00 Amrap
:30 Bike/Run + 5 BB DL + 10 Air Squats
Strength: 20:00
2 TnG Deadlifts (build starting from 75%)
:45 Dkb FR Hold
200’ Farmer Carry (1 Lap)
:45 Deadhang
Conditioning: For time (14:00 Cap)
Buy-in: 200 Single Unders
30-20-10:
Wall Balls (20/14 to 10/9’ target)
Sumo DLHP (75/55)
*100’ Bodyweight Lunge after each round
Buy-out: 200 Single Unders
201001 Burn WOD
Warmup: 12 AMRAP
250m row + 10 RR + 8 kb deadlifts + 6 burpees to 6″ target
Conditioning: 20 AMRAP
500/400m row
20 box jump overs 24/20″
15 db front squats
10 db kb front rack reverse lunges
5 man makers (cj at top, no thruster today)
201001 FF WOD
Warmup: 8:00
dynamic + AMRAP: :30 bike + 10 rks + 10 pvc/bb OHS
Skill Work: 25:00
strict TTB x 5-8 reps (use spotter on back if needed, no swinging)
ring dips x 5-10 (scale with bar or bands)
standing box jumps x 3 (work to max height, rest as needed between)
1:30 assault runner
OHS x 5-10 reps (work at a challenging weight)
Conditioning: for time (13 cap)
30 thrusters 95/65# (comp 115/85#)
30 box jump overs 24/20″
30 power cleans
30 box jumps overs
30 thrusters
200930 Hybrid WOD
Warm-up: 12:00
Dynamic + Amrap: 12/9 Cals + 10 R. Kbs + 10 Box Step-ups (move to box jumps) + 10 KB Snatches
Conditioning: 1 Rd Every 10:00 x 3
1:00 Wall-sit
30 Am Kbs (53/35)
25 BJO (24/20”)
20 Kb Snatches (53/35)
300m Run OR 450/400m Row
* 8:00 CAP per set
Extra: 5:00 EMOM
:20 Toe Touches into Max Situps until :45
200930 Burn WOD
Warmup: 8:00
3:00 bike + dynamic
Conditioning: every 2:00 x 12 sets (alt a/b/c for 4 rounds)
A – 300m run
B – 8 devils press + 4 thrusters
C – 8 burpees over dbs + 25 squats
Extra: 6 EMOM
:30 bike erg sprint @ 10 damper standing only
200930 FF WOD
Warmup: 10:00
3:00 bike increasing pace + AMRAP: 5 bb bench (build) + 10 RR (move to 3-5 strict PU) + :30 pushup plank should taps
Strength: 18 AMRAP
0-8:00: build to a 5rm bb bench press
8-18: AMRAP
3 bench press at 5rm weight
:15 chin-up hold (sub tough RR hold)
seated (on floor) dbl db/kb press x 8
Conditioning: 14 AMRAP
30 american kbs 44-53/26-35#s comp: 70/53#s
25 double unders (50 singles) comp: 25 unbroken
20 dbl db/kb push press comp: 20 HSPUs (plexi glass only)
15/12 calorie (men/women) AB or Echo bike
200929 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 10 BB Push Press + 10 Ring Rows (move to 5 PU) + 10/7 Cal
Strength: 20:00
Max Strict Press into Max Push Press (~85-90% of Max Strict Press)
:15 Chin over bar hold into Max Chin-ups
12 KB Upright Rows
12 DB/KB Bent Over Rows
Conditioning: E4MOM for 16:00
15 Air Squats
10 DDB Devil’s Press
8 DDB Hang C+J
Max Cals in remaining time (any machine)
200929 FF/Burn WOD (aerobic/pacing work)
Warmup: 10:00
dynamic + calorie bike/row for remaining time every 5 calories stop and complete 10/8 pushups and 10 RKS
Conditioning: every 6:00 x 5 sets w/1:00 rest between
2:00 bike/row/run (same piece of equipment throughout)
8/8 db/kb hang clean and jerk 35-50/25-35#
1:00 bike/row/run
8/8 db/kb SA thrusters
*AMRAP remaining time 10/6 pushups + 15 squats
Today’s goal is to continue building on your pacing and aerobic output…you should have a better understanding on where to start to allow you to increase pace and intensity each round from the last several weeks.
200928 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 5 BB FS (build) + 5 Burpees + :30 Bike
Strength: 20:00
3 FS @85-90% – R:45 – Max @Same (Goal is 2+ reps, 1 RIR)
:30 Superman Hold
:15 L-sit Hang
:30 Hollow Hold
Conditioning: 15:00 EMOM
1- 8/7 Cal Bike
2- 8 Lateral Burpees over DBs
3- 8 Alt DB Thrusters (50/35s)
*Add 2/1 Cal per round
200928 Burn WOD
Warmup: 15 AMRAP
500m C2 bike/row + 200′ shuttle (down/back x 2) + 15 RKS + :30 elbow plank
Conditioning: 16 EMOM
1 – :45 wall sit
2 – goblet squat x 15
3 – 6/6 db hang cj
4 – rest
Extra: 5 EMOM
:20 hollow + max situps until :45
200928 FF WOD
Warmup: 10:00
dynamic + AMRAP: 5 bb front squats (build from empty BB) + 10 reverse lunges + 10 air squats
Strength: 16:00
front squat x 3 (finish heavier than last week’s 4)
banded good morning x 12
double kb/db front rack alt reverse lunges x 16 (8 total each side)
WL: every 1:30 x 6 sets
3 hang power cleans + 3 front squats
Conditioning: 7 EMOM
12/9 calorie AB or Echo bike (14/11 C2 bike/row)
*add 1 calorie per minute
200925 Hybrid WOD
Warm-up: 10:00 Amrap
:30 Bike/Row + 10 BB Bench + 10 Air Squats
Strength: 15:00
Build to a 5RM Bench Press or
12RM DB Bench
*Goal is around 85% of 1RM on BB
Conditioning: For time w/ Partner (22:00 Cap)
Buy-in: 925m Row
12 Rds (YouGoIGo) of:
8 Wall Balls (20/14# to 10/9’)
6 BB Stoh (135/95)
12 Rds (YouGoIGo) of:
8 Deadlifts (185/125)
6 BFB
Buy-out: 925 Row
200925 FF WOD
Warmup: 8:00 AMRAP (pick snatch or clean warmup)
bike :30 + 5 muscle clean/snatches + 5 OH/FS + 5 squat snatches/cleans
WL: 12 EMOM
1 squat snatch OR 1 squat clean
*from the floor, add every 1-2 rounds, scale to power snatch or power clean
Conditioning: For Time 23 cap w/partner
8 rounds (8/6/12 when CF FDL opened)
6 clean and jerks 155/105# (should be heavy for you, singles)
12 bar facing burpees
into
9 rounds (9/28/20 when B Athletics opens)
28 air squats
20 pushups
200924 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: :30 Row + 10 BB Strict Press + 10 PVC Passthroughs
Strength: 18 EMOM
1- :30 Max BB Strict Press (~50%)
2- 14 KB Pullthroughs
3- :45 Side Plank (Right: Rds 1/3/5 Left: Rds 2/4/6)
Conditioning: E2MOM for 16:00
1- Choice of: 27/21 Cal AB\Echo or 20 Burpees
2- 100 Single Unders + 50’ Ddb/Dkb FR Lunge (50/35s)
200924 Burn WOD
Warmup: 10:00
dynamic + 21-15-9 squats and RKS
Conditioning: 30 EMOM
1 – 20 situps
2 – 10-15 ring rows
3 – row 15/12 calories
4 – 15 bb thrusters
5 – rest
200924 FF WOD
Warmup: 10:00
dynamic + AMRAP: 10 air squats + 5/5 db press + 50 singles (move to DU)
Skill Work: 25:00
kipping/butterfly pullups or BMU/RMU work (if you have PU, practice MU)
pistols (scale with band in j-cups or rings) (if you have pistols, use weight)
free standing HS hold/HS walk/strict HS pushups
double unders (if you have DU, use drag rope or heavy rope) perform 20-30 reps
*rotate through these movements at a skill pace (not breathing hard), recognize where you are at in the progressions and focus on improving that skill or advancing to the next..
Conditioning: 15 EMOM
1 – 200m jog or 350m C2
2 – 12 db push press 35/25#s
3 – 25 squats
200923 Hybrid WOD
Warm-up: 15:00
3:00 Bike/Row(build pace) + Dynamic + Amrap: 10 PVC Passthroughs + 5/5 KB Snatches + :30 Hollow Hold + 10/7 Cal Bike/Row Sprint
Conditioning: 3:00 On 1:00 Off x 9 Rds
A) 21/16 C2 Bike + 16 SKB Snatches + Max Sit-ups
B) 21/16 Row + 16 SKB C+J + Max Pushups
C) 200m Run + 16 DDB Push Press + Max Devil’s Press
*Alt A/B/C for 3 Rds each
**Split up KB Reps however
200923 Burn WOD
Warmup: 15 AMRAP
200m jog + 100 singles + 15 AKS + 10 goblet squats + :30 wall sit
Conditioning: 20 EMOM
1 – 12-15 wall balls 20/14# to 10/9′
2 – 8 dbl db hang cleans and press
3 – 100 singles (35 DU)
4 – 15/12 pushups
200923 FF WOD
Warmup: 8 AMRAP
bike 12/8 calories + 5 BB bench press (build) + 5 pause RR + 5 pushups
Strength: 16 AMRAP
bb bench press x 5 (build to 5rm for the day)
strict pullup x 5 w/:03 eccentric (sub 5 RR :02 pause + :03 eccentric)
seated (on floor) dbl db press x 8
standing bb curl x 12
Conditioning: for time (18 cap)
50 deadlifts 185/125#s comp: 225/155#
40 goblet squats 53/35#s comp: 70/53#
30 pullups (sub jumping or RR) comp: c2b
20/15 calorie AB or echo bike (same cals both bikes)
10 HSPUs (sub 10 dbl db hang c&J) comp: 10 strict HSPUs 3/2″ deficit
*400m run between movements, finish with HSPUs
200922 Hybrid WOD
Warm-up: 10:00 Amrap
5 BB Deadlifts(build) + 5 Lateral Burpees over Bar + 10 Reverse Lunges
Strength: 18:00 Amrap
5 Tempo Deadlifts (30X1, start around 70%)
:15/:15 SA Ring Row Hold
15/15 Banded Lateral Steps
Accumulate 150% of Max Pullups (Min: 5)
Conditioning: For time (12:00 Cap)
400m Run
30 Deadlifts @185/125
200m Run
20 BJO (24/20”)
200m Run
10 BBJO (24/20”)
400m Run
Extra: For completion
Accumulate 2:00 Deadhang
*Every time you break complete 15 Barbell Curls
200922 FF/Burn WOD
Warmup: every 2:00 x 4 sets
20 RKS 44/26# + 20 squats
Aerobic Conditioning: every 5:00 x 5 sets w/:90 rest between
2:30 bike or row (use same machine throughout)
12 box jump overs 24/20″
10 TTB (sub 15 knee raises)
8 dbl DB push press
max alt. DB snatches in remaining time 50/35#s
*goal is to increase pace and finish more meters/cals in the 2:00 and also complete more snatches each set…start at 60% effort and increase each set. Finish near 90%+ effort
Extra: tabata x 8 sets (4:00)
alternate between V-Ups and Arch hold
200921 Hybrid WOD
Warm-up: 12:00
Dynamic + Amrap: 5 BB Front Squats (Build) + 10 Kbs + :30 Bike
Strength: 20:00
7-5-3-3… BB Front Squats
20 Russian Twists (use weight if possible)
:30/:30 SL Wall-sit
20 Leg lifts over DB/KB
*Start 7 within 5-10 lbs of last week’s 6 and build each set finishing with heaviest 3 being within 5-10 lbs of heaviest 2 from last week
Conditioning: 2 Rds For time (14:00 Cap)
30 Wall Balls (20/14# to 10/9’)
25 DB Power Cleans (50/35s)
20/15 Cal AB/Echo (23/18 C2)
15 DDB Snatches (same wgt as PC)
200921 Burn WOD
Warmup: 5 rounds (15 cap)
500m C2 bike + 50′ walking lunge + 10 step ups + 10 AKS
Conditioning: 21 EMOM
1 – 10/8 C2 calories (add 1 each round)
2 – 6-8 burpee step-ups (:45 to complete max)
3 – 5 devils press 35/25#s
200921 FF WOD
Warmup: 10:00
dynamic + AMRAP: 5 bb front squats (building) + 10 reverse lunges + :30 bike
Strength: 18 AMRAP
front squat x 4 (build to heavier than last week)
SL deadlift x 8/8 (hold a DB in each hand)
db split squat x 8/8 (back foot elevated 16-20″)
WL: every 1:30 x 6 sets
2 power cleans + 2 squat cleans + 1 front squats (start moderate and build every set)
Conditioning: 8 EMOM
11/8 calorie AB/Echo bike
*add 1 calorie each minute, C2 only if needed start 13/10
200918 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 10/7 Cal Bike + 10 BB Bench Press +
Strength: 16:00 Amrap
Accumulate 10 Bench Press @70% of 1RM
Into 10 Pushups
-Rest 1:00-
Conditioning: For time w/ Partner (18:00 Cap)
1000/900m Row
20 Devil’s Press
80 BB Stoh
20 Devil’s Press
1000/900m Row
*100 Single Unders b/t each movement
**Choose BB weight to perform 6-8 reps back and forth
200918 FF WOD
Warmup: 8:00 AMRAP (build in weight)
bike :30 + 5 hang power cleans + 3 front squats + 1 hang squat clean
WL: every 1:30 x 10 rounds
3 hang power cleans + 1 hang squat clean
*perform complex UB
Conditioning: 24:00 w/partner
100 wall balls 20/14# to 10/9′
90 calorie AB (75 echo)
80 TTB (sub 100 situps)
70 AKS 53/35#s
60 db thrusters 50/35#s
50 calorie AB (40 echo) *use opposite bike you did the 90/75 on
40 db push press
30 kb SDHP
*max synchro devils press remaining time
200917 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: :30 Bike + 10 BB Strict Press + 10 Ring Rows
Strength: 18:00 Amrap
5 BB Push Press
6-8 Strict Pullups
10 DB Lateral Fly into 10 Front Fly
20 Banded Pullaparts
Conditioning: 16:00 EMOM
1- 200m Run
2- 16 Sumo DL HP (95/65)
3- 12 BFB
4- Rest
200917 Burn WOD
Warmup: 15 AMRAP
250m row + 10 deadlifts (build) + 8 goblet squats + 6 db push press)
Conditioning: 5:00 AMRAP x 4 w/2:00 rest between
400m row
10 db step-ups
8/8 db hang clean and jerks
6 dbl db front squats
*AMRAP air squats in remaining time
200917 FF WOD (skill work + aerobic)
Warmup: 8:00
dynamic + AMRAP: 5 tempo pushups + 10 reverse lunges + 10 pass thrus + :30 bike
Skill Work: 5 sets, for quality (20 cap)
accumulate 8 strict HSPUs (sub 4 wall walks)
50 DU (sub 2:00 of practice..if you have 50 UB DU, use drag or heavy rope)
accumulate 4-8 BMU (sub 8 kipping pullups + 8 ring/bench dips)
15 overhead squats (sub pvc or empty bar OH box squats)
Conditioning: 15 EMOM (70-80% max effort)
1 – 25 air squats
2 – 200m run
3 – 15/10 pushups
*scale distance/reps to complete in :40-:45
200916 Hybrid WOD
Warm-up: 15:00 Amrap
10/7 Cal Bike/Row + :45 Dkb FR Hold + 5/5 Kb/db Cleans + 5/5 Kb/db Snatches + 5 Box Jumps
Conditioning: E6MOM for 30:00
1000m Bike/500m Row
20 BJO (24/20”)
20 SKB/db hang Snatches
Max SKB/db hang Clean + Jerk in remaining time
*Continuous 30:00, no programmed rest
**Switch as needed on snatches/cj, scale reps if needed to get at least 1:00 on cj
200916 Burn WOD
Warmup: 16 AMRAP
200m run
sled push down/back
15 situps
10 ring rows
5/5 SA db hang CJ
Conditioning: 18 EMOM
1 – 200m run or 350m C2
2 – 16 db/kb hang snatches alt.
3 – 100 singles or 35 DU
200916 FF WOD (upper strength + WOD)
Warmup: 10:00
dynamic + AMRAP: 5/5 SA db press + 10 ring rows + 5 clapping pushups + 10 pass thrus
Strength: 20 AMRAP
SA DB bench press x 8/8
half kneeling banded row + SA kb press x 8/8
strict chin-up x 6 reps (sub 12 hard RR)
band pull apart x 20 reps
Conditioning: 10:00
0-3:00: AMRAP
5 deadlifts 185/125#
5 DBL db thrusters 35/25#
1:00 rest
4-7:00: AMRAP
8 db step-ups 35/25#
4 devils press
1:00 rest
8-10:00: AMRAP
6 db power cleans
6 db front squats 35/25#s
200915 Hybrid WOD
Warm-up: 12:00
3:00 Bike (increasing pace each :30) + Dynamic + Amrap: 5 BB DL (build) + 10 Reverse Lunges
Strength: 16:00 Amrap
2 TnG Deadlifts
8/8 DB Bent Over Rows (pause @top)
15/15 Banded Lateral Steps
*build to a heavy set of 2 TnG DL
Conditioning: For time (12:00 Cap)
21-15-9
DB Box Step Overs
DB Power Cleans
DB Deadlifts
*24/20” – 50/35s
200915 FF/Burn WOD (aerobic)
Warmup: every 2:00 x 6 sets
10 calorie bike or row + 10 burpees
Conditioning: every 5:00 x 5 sets w/2:00 rest between
50/40 calorie bike or row (scale cals to finish in 3:30 or less)
15 wall balls
*max burpees to 6″ target in remaining time
Goal of this workout is to stay aerobic..burpee # should be the same every round or slightly increase 1-2 reps per round…DO NOT get slower each round…negative splits on machine
200914 Burn WOD
Warmup: 5 rounds (18 cap)
500m C2 bike or row
50′ walking lunges (goblet after 1st round)
2 wall walks
10 knee raises
Conditioning: every 4:00 x 5 rounds
200m run
12 db/kb deadlifts
9 hang cleans
6 STOH
5 burpees to 6″ target
*scale weight and/or reps to complete work in 3:30 or less
200914 FF WOD
Warmup: 8 AMRAP
dynamic + 21-15-9 pushups + air squats
Strength: 18 AMRAP
front squat x 5 (build to a 5rm for the day)
partner hamstring curls x 8
banded lateral walk x 10 step r/l
db/kb step-ups x 16 alternate legs each rep
WL: every 1:30 x 6 sets
1 power cleans + 2 squat cleans + 2 front squats
Conditioning: 10 EMOM
10men/7women calorie bike (AB or Echo)
add 1 calorie each minute
*sub C2 bike if not enough…start at 12/9
200914 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: :30 Bike + 5 BB Front Squats + :30 Hollow Hold
Strength: 20:00
6-4-2-2… BB Front Squats
15 DB Sit-ups
:40 Dkb Wall-sit (35/26s)
:40/:40 Side Plank
*Start 6 FS around 75% and build from there, continue with sets of 2 building if possible
Conditioning: E3MOM for 15:00
10/9 Cal AB/Echo
40’ DB Goblet Lunge (50/35)
10 Alt DB Snatches
*Add 2/1 Cal each round
200911 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: :30 Bike + 10 DB Bench + 20 Banded Pullaparts
Strength: 20:00
3 Rds: 12 DB Bench + 6 Strict Pullups
3 Rds: 8 DB Bench + 4 Strict Pullups
Amrap: 4-6 DB Bench + 2 Strict Pullups
*Increase in weight/difficulty on bench/pullups
Conditioning: 16:00 Amrap Ladder w/ Partner
5-10-15…etc
Cal Bike
BJO (24/20”)
BB Stoh (115/80#)
BBJO (24/20”)
200911 FF WOD
Warmup: 8 AMRAP
:30 bike @ increasing intensity + 5 hang power snatches + 5 OHS + 5 hang squat snatches
(if doing cleans in WL modify to 5 hpc + 5 fs + 5 hang squat cleans
WL: every 1:30 x 10 rounds
1 hang power (clean or snatch) + 1 hang squat (clean or snatch) + 3 squats (OHS or FS)
Conditioning: 20 AMRAP w/partner
60 clean and jerks 135/95#
50 pullups
40 deadlifts 185/125#s
30 dbl kb/db goblet squats 50/35#s
20 dbl kb/db snatches (both kb/db from floor)
10 burpee pullups/BMU
*AMRAP ladder remaining time – synchro alt db snatches and air squats 2,4,6,8…etc
200910 Hybrid WOD
Warm-up: 12:00 Amrap
500m C2/250m Row + 10 Walking Lunges + 5/5 DB/KB Squat Cleans (build in weight)
Strength: 20:00 EMOM
1- 25’ DB/KB FR Lunge
2- 10 DB/KB Hang Cleans
3- 25’ DB/KB Lunge
4- 10 DB/KB Front Squats
5- Rest
*As heavy as possible
Conditioning: For time (6:00 CAP)
40/30 Cal Row
20 DB/KB Squat Cleans
*2:00 waterfall starts (sub Cal C2 if needed)
200910 Burn WOD
Warmup: 4 rounds
500m row + 14 db snatches + 12 step-ups + 10 dbl db push press
Conditioning: 3:00 AMRAP x 5 sets w/2:00 rest btw
500 – 400 – 300 – 200 – 100m row (sub C2 bike x2, BFB if not enough rowers)
12 alt db snatches after each row then..
*max burpee over rower in remaining time of 3:00
Core: 3 rounds for completion
2:00 elbow plank
25 situps
1:00 hollow hold
15 situps
200910 FF WOD
Warmup: 8:00 AMRAP
dynamic + AMRAP: 2 rope walks + 2 wall walks + 8 AKS
Skill Conditioning: 25 EMOM
1 – 2 rope climbs (scale 1 rc or 3-4 rope walks) comp: 1st LL
2 – 10 kipping HSPUS (scale :30 hs hold your choice) comp: 3 strict + 10 kipping
3 – 35 DU (:45 practice)
4 – 3-5 strict pullups + 8-10 pushups (scale reps to finish in :45, sub strict banded pullups)
5 – rest
Conditioning: for time (4:00 cap)
30 thrusters 95/65#
20 lateral burpees over the bar
200909 Hybrid WOD
Warm-up: 10:00 Amrap
50 Single Unders + 10 BB Deadlifts + 5 Burpees
*Build on DL, does not need to be 10 UB
Conditioning: 1 Set Every 10:00 (3 Sets Total)
100 Single Unders
30 Pushups
20 Am Kbs (53/35)
10 Deadlifts @245/165
*12 BFB Between movements
**8:00 Cap on sets 1-2
Extra: For Completion
30/24 Cal Bike (@ moderate pace)
1:00/1:00 Accumulated SL Wall-sit
200909 Burn WOD
Warmup: 15 AMRAP
1000m C2 bike
50′ farmers carry
5 wall balls
50′ lunge
5 db thrusters
Conditioning: 20 EMOM
1 – 12/8 cal AB
2 – 12 kb deadlifts 53/35#
3 – 50′ goblet walking lunges
4 – 8 burpees to 6″ target
5 – rest
200909 FF WOD (upper strength + CF wod)
Warmup: 8:00
dynamic + AMRAP: 5 db/bb bench press + 5 tempo RR + 10 pvc pass thrus
Strength: 20:00 AMRAP
BB bench press x 8 reps (start moderate and increase)
:15/:15 SA ring row hold
half kneeling db/kb shoulder press x 8/8
dbl DB bent over row x 8
banded face pull x 20
Conditioning: 12 AMRAP
9 TTB (sub knee raises)
6 burpees to 6″ (same bar as TTB)
3 deadlifts 225/155#
200908 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: :30 Bike + 10 BB (FS or PP) + :30 Plank
Strength: 20:00 Amrap
5 FS or PP (Moderately Heavy Weight – focus on speed)
15 V-ups
5/5 Standing DB Strict Press
30 Toe Touches
Conditioning: 16:00 EMOM
1- 200m Run
2- 15 Wall Ball (20/14# to 10/9’)
3- 7/7 DB Hang C+J (50/35)
4- Rest
200908 FF/Burn WOD – Aerobic Focus (wear HR device if possible)
Warmup: 5 rounds (18:00 cap, increase intensity each round)
1:30 C2/row (alternate each round)
100 singles
10/10 box step-ups
20 RKS
Conditioning: 6 sets x 5:00 AMRAP w/1:00 rest between (alternate A&B for 3 each)
A) 1000mC2/500m row + 100 singles (35 DU) + 16 alt db box step-ups (alt C2/row each set)
B) 25/18 calorie AB or echo + 20 RKS + 15 pushups + 10 dbl db/kb deadlifts
*goal is to stay aerobic and complete the same amount of work every time for A and B…pick a pace you can sustain..HR should be maintained at 70-80% of max HR during work to stay aerobic
200907 WOD (8-10am group workout ONLY)
Warmup: 10:00
dynamic + AMRAP: 3 front squats + 5 back squats + :30 bike
Strength: every 3:30 x 6 sets
front squat x 5 + back squat x 10 @ men (bodyweight), women (.75 bodyweight)
*get as close as possible to recommend weights, but scale accordingly to allow full recovery between sets…perform 5 front squats directly into 10 back squats
Weightlifting: every 1:30 x 6 sets
1 power clean + 1 squat clean + 1 front squat (start at 70% max power clean and add every 2 sets) *share a bar with 1-2 people
Conditioning: 20 AMRAP w/ partner or solo
40 calorie bike
40 dbl kb/db push press
40 wall balls 20/14# to 10/9′
40 pullups (scale jumping or RR, no bands)
40 SDHP 95/65#
*if solo perform 20 reps of each and rest :30 between movements, partners 1 person working at a time
200904 Hybrid WOD
Warm-up: 8:00 Amrap
:30 Bike + 8 BB Bench + 10 PVC Passthroughs
Strength: 20:00
A) Build to a 1RM Bench Press
B) Amrap remainder of time:
DB Bench Drop Set (Hvy-Mod-Light)
10 Banded Tri Ext
:30 Push-up Hold
Conditioning: FT w/ Partner (17:00 CAP)
80 BJO (24/20”)
70 Wall Ball (20/14# to 10/9’)
60 BB Stoh (115/80#)
50 Cal AB (45 Cal Echo)
*10 Synchro BFB after each movement
200904 FF WOD
Warmup: 7:00 AMRAP
:30 bike + 3 tng power cleans or power snatches (start empty bar and build)
Weightlifting: 9 EMOM (increase weight every 3 mins)
1-3 = 5 tng power cleans or power snatches (start at 60-70% 1rm)
4-6 = 4 tng power cleans or power snatches
7-9 = 3 tng power cleans or power snatches
Conditioning: For Time w/partner (25:00 cap)
70 bbjo 24/20″
60 hpc or hps (hpc 115/80#, hps 95/65#)
50 cal AB or 45 cal Echo bike (same for all partners)
60 OHS (same weight as hps, FS same as HPC)
70 db box step-overs 50/35#s
*5 synchro devils press after each movement (synchro on floor and locked out)
200903 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 10 Cossack Squats + 10 BB Good Mornings + 10 Ring Rows
Strength: 20:00 Amrap
8 BB Bent Over Rows (:01 Pause @top)
12/12 SL Glute Bridges (weighted)
16 KB Pullthroughs
20 Russian Twists (weighted if able)
20 Leg Lifts over DB/KB
Conditioning: For time (14:00 CAP)
600m Run
24 DB Power Cleans (35/25s)
400m Run
18 DB Devil’s Press
200m Run
12 DB Clusters
200903 Burn WOD
Warmup: 5 rounds
500m C2 + 5 burpee step-ups + 5/5 db cj + 5 kb deadlifts
Conditioning: 30 EMOM
1 – 200m run
2 – 6/6 db hang cj
3 – 6-8 burpee box step-ups
4 – 10 heavy KB deadlifts
5 – 350m C2
6 – rest
200903 FF WOD
Warmup: 7:00
dynamic + 15-10-5 l situps + KBS + 50 singles after each set
Skill Conditioning: 5 EMOM x 4
1) 5 EMOM – 8-12 TTB (comp 15) sub 10 kipping leg raises
rest 2:00
2) 5 EMOM – 35 DU (practice DU :40) (comp 50DU)
rest 2:00
3) 5 EMOM – 10-15 kipping HSPUs (sub :30 hs hold nose/toes)
rest 2:00
4) 5 EMOM – 1-2 rope climbs (comp 2, 1st LL) (sub :45 max rope walks)
rest 2:00
Conditioning: every 3:30 x 4 sets
400m run at 80-90% (goal is to finish sub 1:50, if not, scale distance)
200902 Hybrid WOD
Warm-up: 12:00
3:00 Bike/Row + Dynamic + Amrap: 5/5 KB Snatches + 10 Air Squats + 10 Box Step-ups
Conditioning: 2:00 On 2:00 Off for 2 Rds
1- 24/18 Cal Row + Max Burpees over Rower
2- 16 Alt DB Snatches + 16 SSJ + Max Cal C2 Bike
3- 20/15 Cal Echo + Max DB Box Step-ups (Single DB)
4- 200m Run + Max KB Snatches (Switch as needed)
Extra: 5:00 (:15 on :15 off)
1- Deadhang (Pronated)
2- Deadhang (Supinated)
200902 Burn WOD
Warmup: 8:00
dynamic + AMRAP: 5 tempo pushups + 5 ring rows + 10 should taps + 10 bb strict press
Strength: 15 AMRAP
db bench press x 8/8 (hold 1 db locked out and perform all 8 reps on one side, then switch)
strict pullups x 5 (weighted if possible)
dips (ring/bar/bench x 10
dbl KB alternating bent over rows x 8/8 (hold 1 kb in top position while performing all 8 rows on one side, then switch)
Conditioning: 14 AMRAP
20 wall balls 20/14#
15 pullups (sub jumping or strict banded)
10 dbl KB deadlifts 53/44#
200902 FF WOD
Warmup: 8:00
dynamic + AMRAP: 5 tempo pushups + 5 ring rows + 10 should taps + 10 bb strict press
Strength: 20 AMRAP
db bench press x 8/8 (hold 1 db locked out and perform all 8 reps on one side, then switch)
strict pullups x 5 (weighted if possible)
dips (ring/bar/bench x 10
dbl KB alternating bent over rows x 8/8 (hold 1 kb in top position while performing all 8 rows on one side, then switch)
Conditioning: 14 AMRAP
20 wall balls 20/14#
15 pullups (comp c2b) sub jumping or strict banded
10 deadlifts 155/105# (comp 185/125#)
200901 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: :30 Bike + 10 BB Strict Press + 10 RKbs
Strength: 20:00
3 BB Strict Press
12 DB Situps (may anchor feet)
6 Strict Chin-ups (weighted if possible)
12 DB Curls (not alt)
Conditioning: 7:00 Amrap
10 Deadlifts @185/125
60 Single Unders
Extra: 3 Rds For Completion
:15 L-sit Hang
15 V-ups
:15 Star Plank (R/L)
200831 Hybrid WOD
Warm-up: 10:00 Amrap
10/7 Cal Bike + 10 Reverse Lunges + 5 BB Back Squats (Build)
Strength: 20:00
A) Back Squat
1×10 @75% +5-10 lbs
2×5 @ same weight
B) Amrap remainder of time:
:45 Weighted Plank
:30 Dkb Wall-sit
5/5 KB Waiter Squats (:03 pause at bottom)
Conditioning: For time (15:00 Cap)
400m Run
30 Air Squats
20 Alt DB Thrusters (2xDBs)
10 DB Burpees (same wgt as thrusters)
-Rest 2:00-
10 DB Burpees
20 Alt DB Thrusters
30 Air Squats
400m Run
200901 Burn WOD
Warmup: 5 rounds
1000m C2 bike + 8 wall balls + 10 AKS + 10 walking lunges
Conditioning: 20 AMRAP
400m run (800m C2)
sled push down/back
AB 15/12 cals
15 dbl db push press
15 situps
200901 FF WOD
Warmup: 8:00 AMRAP
200m jog + 75 single unders + 3 inch worms + 5 burpees + 5 ring rows
Conditioning: 5:00 AMRAP x 5 rounds w/2:00 rest between (75-85% intensity)
400m run
100 single unders (35 DU)
15/12 calorie C2
8 burpees to 6″ target
*max DB STOH in sets of 5 in remaining time (set down in between each set)
Core: for completion
30 V-ups (50 toe touches)
30 seated leg raise over DB
30 db situps 20/15#
accumulate 3:00 elbow plank
200831 Burn WOD
Warmup: 10:00 AMRAP
500m C2 + 5 box squats + 10 walking lunges + 10 kbs
Strength: 15:00 AMRAP
box squat x 5 (small foam boxes, build)
db walking lunges x 50′
Conditioning: 12 EMOM
E – 12/9 calorie bike
O – 8 burpees
200831 FF WOD
Warmup: 10:00
dynamic + AMRAP: bike :30 moderate + 5 back squats (build)
Strength: 15:00
back squat x 5 (build throughout)
db step-ups x 8 each leg (alternate every rep)
partner leg curls x 8
Weightlifting: every 1:15 x 6 sets
1 hang power clean + 1 hang squat clean + 1 front squat (start moderate and increase every 1-2)
Conditioning: 8 EMOM (:45 max working time)
E – 15/12 calorie AB (12/9 echo)
O – 15 squats + 8 AKS
*C2 only if needed, 15/12 calories
200828 Hybrid WOD
Warm-up: 8:00 Amrap
:30 Bike + 10 DB Bench + 10 RR + 10 PVC Passthroughs
Strength: 20:00
A) Build to a 2RM Bench Press
*Goal is 5-10# Heavier than last week’s 3RM
B) Amrap remainder of time:
3-5 Strict Pullups (Weighted if possible, accumulate reps)
6-8 DB Bench (Heavy, keep Reps unbroken)
15 Banded Pullaparts
Conditioning: 2 RFT w/ Partner (16:00 Cap)
40 BB Front Squats (135/95, out of rack)
40 Pushups
40 DB Box Step-Overs (50/35s to 24/20”)
40 DB Stoh (Same as Step-over weight)
200828 FF WOD
Warmup: 8:00 AMRAP
bike :30 + 5 power snatches/cleans + 5 OHS/FS (build in weight)
Weightlifting: every 1:15 x 10 rounds
1 squat clean OR 1 squat snatch (from the floor, start light/moderate and build every 1-2)
Conditioning: chipper w/partner (23:00 cap)
150 wall balls 20/14# to 10’/9′
100 calorie AB (FF partners 80) OR 85 echo (FF partners 70)
50 squat cleans 115/80# (comp 135/95#)
100 pullups (1 BMU/RMU = 3 pullups) sub banded strict or jumping
150 air squats
200827 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: :30 Bike + 10 Cossack Squats + 10 BB Thrusters
Strength: 20:00 Amrap
10 BB Backrack Reverse Lunges on Plate
15/15 Banded Hip Abduction
30’/30’ Banded Lateral Walk
1:00 Recovery Bike
Conditioning: 15:00 EMOM
1- 200m Run
2- Rds 1/3/5: 8 Devil’s Press
Rds 2/4: 4 Man Makers
3- Rest
200827 Burn WOD
Warmup: 7:00 AMRAP
row/bike :30 + 5 db thrusters + 5 RR/pullups + 5/5 db cj
Conditioning: 8 EMOM x 4 w/2:00 rest between
1) E – row 12/9 calories
O – dbl kb thrusters x 10
2) E – burpee box step-up x 7
O – hang clean and jerk x 7
3) E – C2 bike x 15/12 calories
O – air squats x 20
4) E – dbl DB push press x 10 35/25#s
O – dbl DB snatch x 10 35/25#s
200827 FF WOD
Warmup: 7:00 AMRAP
row/bike :30 + 5 db thrusters + 5 RR/pullups + 5 hang CJ
Conditioning: 8 EMOM x 4 w/2:00 rest between
1) E – row 15/12 calories (comp 18/15)
O – dbl kb thrusters x 10 35/26# (comp 53/35#s x 12)
2) E – burpee box step-up x 8 (comp 10, jump over) 24/20″
O – hang clean and jerk x 8 95/65# (comp 135/95#)
3) E – C2 bike x 15/12 calories (comp 18/15)
O – air squats x 20 (comp 30)
4) E – dbl DB push press x 10 35/25#s (comp 50/35#s)
O – dbl DB snatch x 10 35/25#s (comp 50/35#s)
200826 Hybrid WOD
Warm-up: 12:00
3:00 Bike/Row + Dynamic + Amrap: 50 Single Unders + 10 Reverse Lunges + 5/5 Kb C+J
Conditioning: E6MOM for 24:00
24/18 Cal Row/Bike (alternate)
20 Air Squats
16 Am Kbs
12 Kb C+J (6/6)
8 Kb Snatches (4/4)
*Max Single Unders until 5:30
**Use same Kb for all 3 movements
Extra: 3 Rds For Completion
:45 Side Plank (R)
:30 Hollow Hold
:45 Side Plank (L)
30 Sit-ups
200826 Burn WOD
Warmup: 5 rounds
100 singles + 15 Rks + 10 RR + 10 wall balls + 10 db PP
Conditioning: 30 EMOM
1 – 15 AKS 44/26#
2 – 12 wall balls
3 – 12/8 calorie bike/row you pick
4 – 15/12 pushups
5 – 12 dbl db push press
6 – 2-3 rope walks
200826 FF WOD
Warmup: 8:00 AMRAP
deadlift x 5 (build) + 10 walking lunges + 5 inch worms + 10 hand release pushups
Strength: 18 AMRAP
deadlift x 3 tng, try to finish heavier than last weeks 5
banded lateral walk 30’/30′
weighted elbow plank x :45
handstand hold x :30 (perform shoulder taps if possible x 15)
Conditioning: for time (14:00 cap)
60 american kbs 53/35#s (comp: 70/53#)
50 jumping lunges
40 TTB (sub db weighted situps 15/10# db)
30 hand stand pushups (sub 30 db strict press 35/25#s)
*whenever a bike is open, 50/40 C2 calories, you choose when to do it
200825 Hybrid WOD
Warm-up: 8:00 Amrap
10/7 Cal Bike + 10 Kbs + 10 Ring Rows + 5 Burpees
Strength: 20:00 Amrap
4 TnG Deadlifts (build)
12 KB Upright Rows
16 Alt DB Hammer Curls
:20 Chin-up Hold (accumulated, sub RR hold)
Conditioning: 16:00 Amrap w/ Partner
“YouGoIGo Full Rds”
A) 8/6 Cal C2 Bike + 6 DB Box Step-Overs + 4 BBJO
B) 16 Alt DB Snatches
*P1 does A, P2 does A, P1 does B, P2 does B…..etc
200825 Burn WOD
Warmup: 5 rounds
500/400m row + 10 db/kb deadlifts + 100′ farmers walk + 15 squats
Conditioning: 4 AMRAP x 5 w/2:00 rest between each
250m row
10 db box step-overs 35/20# to 24/20″
10 db front squats
*remaining time alt. rounds max devils press and max man makers
200825 FF WOD
Warmup: 10:00 AMRAP
bike/row 12/8 calories + 10 RR + 10 pushups + 50 single unders + 5 hang squat snatch/clean
Skill Conditioning: every 3:00 x 9 rounds
1 – AB 18/14 calories + 100 singles (comp: 25/20 + 50 DU)
2 – Row 18/14 calories + 6 hang squat snatches/cleans 95/65# (comp: 25/20, 125/80#)
3 – 2 rounds of Cindy 5 pullups + 10 pushups + 15 squats (comp: 3 rounds)
Conditioning: for time (3:00 cap)
50/35 calorie AB or 42/27 calorie Echo bike
200824 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: :30 Bike + 10 Cossack Squats + 6 BS (Reps 1-3: 42X1 Tempo)
*Build on back squats
Strength: 20:00
A) 2 x 10 Back Squat @75%
B) Amrap remainder of time:
3 FS ~100% of A
30’/30’ Banded Lateral Walk
:45 Wall-sit
Conditioning: E2MOM for 16:00
1- 24/16 Cal AB (sub 21/14 Echo)
2- 15 Pushups + 15 Wall Ball (20/14 to 10/9’)
*Alt 1/2 for 4 total Rds
200824 Burn WOD
Warmup: 8 AMRAP
:30 bike + 10 walking lunges + 10 squats + 5 burpees + 5 AKS
Strength: 18 AMRAP
db step-downs x 8/8 (start on top of box and control eccentric, 8R then 8L)
banded or BB good mornings x 10 (control down, fast up)
dbl kb front rack walking lunges x 60′ (30/30)
single leg glute bridge (on floor) x 10/10
Conditioning: 12 EMOM
E – 12 wall balls
O – 8 burpees to 6″ target
Extra: tabata wall sit x 8 rounds
200824 FF WOD
Warmup: 8 AMRAP
:30 bike + 10 walking lunges + 10 squats + 5 burpees + 5 heavy AKS
Strength: 18 AMRAP
db step-downs x 8/8 (start on top of box and control eccentric, 8R then 8L)
banded or BB good mornings x 10 (control down, fast up)
dbl kb front rack walking lunges x 60′ (30/30)
single leg glute bridge (on floor) x 10/10
Conditioning: 12 EMOM
E – 15 wall balls
O – 8 burpees to 6″ target
competitor: 20 wb, 12 burpees
Extra: 5 sets
:30on/:30off dbl kb front rack wall sit 35/26#s
200821 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: :30 Bike + 10 Bench Dips + 5 BB Bench (build)
Strength: 20:00
A) Build to a 3RM Bench Press
B) Amrap remainder of time:
Max Set of Bench @80% of A
10 DB Skull Crushers
15 Banded Tri Ext
Conditioning: For time w/ Partner (15:00 Cap)
60/45 Cal Row
20 Synchro Pushups
10 Wall Walks
20 Synchro Pushups
30 BB Stoh (Heavy)
20 Synchro Pushups
60/45 Cal Row
200821 FF WOD
Warmup: 8:00 AMRAP
10 air squats + 5 push press + 3 push/split jerks + 5 AKS (build on pp/pj/sj)
Weightlifting: 10 EMOM
1 push press + 1 push jerk or split jerk (start moderate, add every 1-2 mins)
Conditioning: 24:00 w/partner
buy-in: 1 mile partner run w/45# plate (switch/carry however)
8 rounds (igo/ugo full rounds)
8/6 calorie bike + 10 SDHP + 8 hang power snatch + 6 overhead squats (sub FS) 75/55#
*time remaining max rounds of synchro Cindy (5pu/10pushup/15sq)
competitor: 95/65#
200820 Hybrid WOD
Warm-up: 10:00 Amrap
:45 Bike/200m Run + 10/10 Bulgarian Split Squats + 8/8 CB DL
*CB DL = same leg goes back of hand holding the DB
Strength: 20:00 Amrap
10 BB Glute Bridges (:05 Hold on Reps 5/10)
5-8 Strict Pullups
30’/30’ Banded Lateral Walk
8 Barbell Bent Over Row (:01 Pause @top)
-Pullups can be accumulated, use most difficult band or perform weighted if possible
Conditioning: For time (15:00 Cap)
400m Run (Begins each round)
30-20-10
Medball Situps
Sumo DL HP (75/55)
200820 Burn WOD
Warmup: 4 rounds
C2 500m + row 400m + 10 db push press + 10 knee raises
Conditioning: 16 AMRAP
200m run
sled push down/back
10 kb deadlifts
farmers walk 100′
10 db front squats 35/20#s
200820 FF WOD
Warmup: 8:00 AMRAP
bike/row 10/7 calories + 8 bb thrusters + 6 AKS + 4 burpees
Conditioning: 8 EMOM x 4 w/2:00 rest between each WOD
1) E – row 15/12 calories (comp 18/15)
O – 8 burpees over the rower (comp 10)
2) E – 200m run
O – 10 squats + 10 AKS 53/35#s (comp 15squats/70#s)
3) E – C2 bike 15/12 calories (comp 18/15)
O – 8 front squats 135/95# (comp 175/125#s)
4) every 2:00 run 400m (scale distance, turn around at :45)
200819 Hybrid WOD
Warm-up: 12:00
Dynamic + Amrap: :30 Bike + 10 Air Squats + 10 DB Curl&Press + 4 Burpee BJO
Conditioning: 2 Rounds (28:00)
6:00 Amrap
12 Air Squats
10 Alt DB Snatches
8 DDB Snatches
6 Devil’s Press
*Use same DBs throughout
-Rest 1:00-
1:00 Max BJO (24/20”)
-Rest 1:00-
1:00 Max Cal AB
-Rest 1:00-
1:00 Max Burpees to 6”
-Rest 4:00-
Extra: For Completion
30 BB Curls
1:30 Accumulated Deadhang
30 BB Curls
200819 Burn WOD
Warmup: 4 rounds
500m row + 20 walking lunges + 15 RR + 10 pushups
Conditioning: 16 EMOM
1 – 15/12 calorie row
2 – 12 ring rows
3 – 15 AKS 35/26#
4 – 12 KB SDHP
Extra: for completion
75 situps – EMOM including 0:00 perform 15 toe touches
200819 FF WOD
Warmup: 10:00
dynamic + AMRAP: 12/8 calorie bike + 8 RR + 5/5 db strict press + 8 pushups
Strength: 18 AMRAP
deadlift x 5 (build to moderate 5rm, focus on speed and positions)
seated (on floor) dbl db shoulder press x 8
dbl kb bent over row x 8
hs hold x :30 (nose and toes or kick up)
Conditioning: 4 rounds for time (15:00 cap)
25 single db alt step-ups 50/35#s
20 pushups
15 goblet squats (same db as step-ups)
2 rope climbs (sub 10 :02 pause RR)
200818 Hybrid WOD
Warm-up: 10:00 Amrap
200m Run + 10 BB Strict Press + 10 KBS
Strength: 18:00 EMOM
1- 2 BB Strict Press + 4 BB Push Press
2- 8 Push Up + Renegade Row
3- :30 Banded Pull Aparts
Conditioning: E4MOM for 16:00
20 Wall Ball (20/14 to 10/9’)
20 Deadlifts (135/95)
200m Run
*Max work time of 3:10, scale Wall Ball and DL to be under 2:10
200818 Burn WOD
Warmup: 4 rounds
1000m C2 bike + 10 RKBS + 5 burpees + 10 db push press
Conditioning: 5:00 AMRAP x 5 sets w/2:00 rest between
1000m C2 bike
20 wall balls
15 dbl DB snatches 35/20#s
10 burpees to 6″ target
max devils press in remaining time
200818 FF WOD
Warmup: 7:00 AMRAP
bike :30 + 5 CJ (build) + 5 kip swings + 10 knee raises
Skill Conditioning: 3:00 on/1:00 off x 9 intervals
A) C2 bike 18/14 calories + 8 tng CJ 115/95# (comp 25/20, 135/95#)
B) 400m run + 10 dbl db snatches 35/25#s (comp 50/35#s)
C) Echo bike 15/10 calories + 10 TTB (comp 20/15, 15 UB TTB)
Conditioning: for time (5:00 cap)
40 burpees to 6″ target
400m run
200817 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: :30 Bike + 10 Cossack Squats + 5 Front Squats
Strength: 22:00
A) Build to a 3RM Front Squat
*Goal is 90%+ of 1RM
B) Build to a heavy single Back Squat
*Does not need to be a true 1RM, just a heavy/smooth single
C) Amrap remainder of time: 1 Back Squat @85-90% of Single (focus on speed)
Conditioning: For time (9:00 Cap)
150 Single Unders
20 Alt DB Thrusters (50/35s)
100’ DB FR Lunge
20 Alt DB Thrusters
150 Single Unders
Extra: 5:00 EMOM
:15 AB Sprint
200817 Burn WOD
Warmup: 10:00
3 rounds: 1000m C2 bike + 5 box squats + 10 box step-ups
Strength: 15:00 AMRAP
box squat x 5 (start light and build)
alternating db box step-up x 20
dball slam x 10
Conditioning: for time (9:00 cap)
250 singles
50 db thrusters 35/20#s
250 singles
Extra: for completion
50 situps
2:00 elbow plank (accumulated)
25 situps
200817 FF WOD
Warmup: 10:00
dynamic + AMRAP: 2 FS + 4 BS + 5 knee-tuck jumps + 10 situps (build on squats)
Strength: 20:00 AMRAP
front squat x 5 + back squat x 10 (60-70% of 1rm FS)
broad jump x 3 (reset between each jump)
overhead med-ball rotational throw x 10 (red & black 14# medballs only)
Conditioning: for time (8:00 cap)
100 DU (250 singles)
50 wall balls 20/14# to 10/9′
100 DU (250 singles)
Extra: for completion
50 single leg alt V-ups
2:00 hollow hold (accumulated)
25 V-ups
200815 WOD
Strength: 20:00
build to a 1rm back squat for the day
Conditioning: 5 rounds for time
15 c2b pullups
20 HSPUs
25/18 calorie AB
200814 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: :30 Bike + 50 Single Unders + 10 BB Bench Press
Strength: Bench Press (18:00)
Max Reps @92.5-95% (or 5-10# heavier than last week)
Rest 1:00
Max reps @92.5-95%
Rest 1:00
Max reps @70-75% (same weight as last week)
*All the way through is 1 set, try to get 3+ sets in
Conditioning: For time w/ a partner (17:00 Cap)
2 Rds of:
12 Man Makers (C+J)
24 DB Box Step-overs
*Use same set of DBs for both exercises
1 Rd of:
100 Wall Balls (20/14# to 10/9’)
200 Single Unders
400m Run (both partners run 400m)
200814 FF WOD
Warmup: 8:00 AMRAP (choose WU based off what you’re doing in WL, snatch or clean)
1 – bike :30 + 5 muscle snatches + 5 power snatches + 5 OHS + 5 squat snatches
2 – bike :30 + 5 muscle cleans + 5 power cleans + 5 FS + 5 squat cleans
*start PVC pipe or empty bar and add each round
Weightlifting: every 1:30 x 10 rounds
work to a 2rm squat clean or squat snatch (from the floor)
*drop between reps, add weight every 1-2 sets, perform powers if lacking mobility to squat
Conditioning: 20 AMRAP w/partner
1600m run (800/800 relay)
50 BB thrusters 75/55#
50 TTB (sub 50 db weighted situps 20/15#s on chest)
50/40 cal AB/Echo (FF partners 40)
50 db box step-overs 35/25#s 24/20″
competitor: 95/65#, 50/35# step-overs
200813 Hybrid WOD
Warm-up: 10:00 Amrap
:30 Bike + 10 Ring Rows + 10 DB Curl & Press
Strength: 16:00 Amrap
BB Curl 21’s + Max 90° Hold (:30 Cap)
12 DB Skull Crushers
12 DB Lateral Fly
8/8 Seated DB Strict Press (on floor)
Conditioning: 20:00 EMOM
1- 10/7 Cal Echo (12/9 AB)
2- 10 DDB Snatches (50/35s)
3- 10 Burpees to 6”
4- Rest
*Add 1 rep to each exercise per round
200813 Burn WOD
Warmup: 7:00
bike :30 (alt echo and C2) + 5/5 db hcj (light) + 5 RR + 5 pushups + 10 squats
Conditioning: 12 EMOM x 3 workouts w/ 2:00 rest between each workout
1) E – echo bike 10/7 calories
O – SA DB hang CJ 4R/4L 35/20#s (all reps on R, then L)
2) E – C2 bike 14/10 calories
O – 5 RR + 10 pushups + 15 squats
3) E – 12 dbl kb deadlifts 44/35#s
O – 8 bar facing burpees (step-over allowed)
200813 FF WOD
Warmup: 7:00
bike :30 (alt echo and C2) + 5/5 db hcj (light) + 5 RR + 5 pushups + 10 squats
Conditioning: 12 EMOM x 3 workouts w/ 2:00 rest between each workout
1) E – echo bike 12/8 calories
O – SA DB hang CJ 4R/4L 50/35#s (all reps on R, then L)
competitor – 16/12 cals, 70/50#
2) E – C2 bike 15/12 calories
O – 5 pullups + 10 pushups + 15 squats
competitor – 18/15 cals, c2b pullups
3) E – 12 deadlifts 185/125#s
O – 8 bar facing burpees
competitor – 245#, 10 BFB
*if you start on workout 1 you complete all 12:00 of workout 1 then rest 2:00 and complete 12:00 of workout 2 rest 2:00 and move to workout 3.
200812 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: :30 Bike/Row + 10 RKbs + 5 Box Jumps
Conditioning: 2:00 On 2:00 Off for 9 Rds
1- 16/12 Cal Row + 12 Am Kbs + Max BJO
2- 16/12 Cal C2 + 12 Split Squat Jumps (per side) + Max DB Stoh
3- 200m Run + Max Alt Devil’s Press
*With a 1:1 Work:Rest Ratio every round should be a borderline sprint
200812 FF/Burn WOD
Warmup: 10:00
dynamic + 21-15-9 squats/situps/rkbs
Strength: 20 AMRAP
farmers walk 100′
:30 weighted plank
SA OH db/kb carry 100′ (50/50)
:30 dbl kb front rack hold
sled push down/back outside
:30 d-ball/sandbag bearhug hold
Conditioning: 15 AMRAP (recovery pace)
20/15 calorie bike or 400m jog (any bike, switch each round if possible)
18 American KBS 53/35#
16 alternating step-ups 24/20″
14 dbl db push press
12 split jumps
30 DU/100 singles
*recovery pace means smooth and consistent through every movement, never sucking wind and/or bending over gasping for breath
200811 Burn WOD
Warmup: 12:00
dynamic + 3 rounds: 15 cal C2 bike + 15 situps + 10 RKS
Conditioning: 28 EMOM
1 – 16 db step-ups
2 – 10-12 pushups
3 – row :45 max distance
4 – 10-12 wall balls
200811 FF WOD
Warmup: 7:00
bike :30 + 5 bb hang clean and jerks + 10 RR (move to strict pullups)
Skill Conditioning: every 3:00 x 10 rounds
1 – A) C2 bike 18/15 cals B) C2 Row 18/15 cals
10 pullups + 5 C2B pullups
competitor: 22/18 cals, 10 C2B + 5 ring or BMU
2 – 400m run + 5 tng clean and jerks 115/80#s
competitor: 155/105#
*for 1: alternate starting on C2 bike and rower each time
Conditioning: for time (5:00 cap)
15-12-9
power cleans 95/65#
push press/jerk
competitor: 135/95#
200810 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: :30 Bike + 5 FS (build) + 10 Alt Hang DB Snatches
Strength: 22:00
A) Accumulate 9 Front Squats @90-95% (or 5-10 lbs heavier than last week) of 1RM FS in as few sets as possible
B) Back Squat Amrap remainder of time: Sets of 3 @92.5-95% of 5RM
Conditioning: For time (12:00 CAP)
30-20-10
Wall Balls (20/14# to 10/9’)
Alt DB Snatches (50/35)
*EMOM including 0:00: 5 Lateral Burpees over DB
200810 Burn WOD
Warmup: 5 rounds at increasing pace (18:00 cap)
1000m C2 bike + 50′ lunge to rig + 10 knee raises + 50′ bear crawl back + 10 squats
Conditioning: 5 rounds (20:00 cap)
15/12 calorie echo bike
10 SA db hang clean and jerk (5R/5L)
5 burpees to 6″ target
15 plate GTOH
20 situps
200810 FF WOD
Warmup: 8:00 AMRAP
bike :30 + 5 bb back squats (build) + 10 reverse lunges + 10 RKS (build)
Strength: 18:00 AMRAP
back squat – build to a 5rm for the day
banded lateral walk x 10 R/L
split squat x 8/8 (no weight)
SL glute bridge x 8/8
Conditioning: for time (20 cap)
40/30 cal echo bike (50/40 AB sub)
30 wall balls 20/14# to 10/9′
20 db thrusters 35/25#s
10 devils press (same weight)
20 db power cleans
30 TTB (situps or leg raises)
40/30 cal echo bike (50/40 cal AB sub)
200808 WOD
Strength: 20:00
build to a 1rm back squat
Weightlifting: 12 EMOM
build to a 1rm snatch
Conditioning: for time 25:00 cap
10 burpee pullups
20 db snatches 70/50#s
30 cal AB
40 HSPUs
50 db box step-overs 50/35#s
40 TTB
30 cal Echo bike
20 devils press 50/35#s
10 burpee ring/bar MU
200807 Hybrid WOD
Warm-up: 12:00
2:00 Bike + Dynamic + Amrap: :30 Bike + 5 BB Bench Press (build)
Strength: 20:00 Amrap
Bench Press @92.5/92.5/70-75%
*3 Reps – Rest :45 – X Reps – Rest :30 – X Reps
15 DB Lateral Fly
16 Alt Hammer Curls
@14:00 Mark Perform 3 Max sets of DB Bench going every 2:00 with moderate weight
Conditioning: 3 Rds For time w/ a Partner
YouGoIGo (17:00 CAP)
1- 200m Run
2- 3 Wall Walks
3- 12/9 Cal Echo
4- 12 BB STOH (95/65)
*P1 does 1, P2 does 1, P2 does 2, P2 does 2…etc.
200807 FF WOD
Warmup: 12 AMRAP (increasing intensity)
200m jog (sub 400m C2) + 10 RR + 10/8 cal bike + 10 squats + 10 AKS
Conditioning: 22 AMRAP w/ partner
buy-in 1 mile relay run can only start when your partner returns and tags you
(P1 400/P2 400/P1 200/P2 200/P1 200/P2 200) THEN…
10 rounds – Igo/Ugo full rounds (5 each)
10/8 cal AB 8/6 echo
50′ run to rig
A) 10 pullups (sub jumping or banded) B) 10 TTB (sub knee raises x 15)
50′ run back to bikes
AMRAP ladder remaining time SYNCHRO w/ partner 3,6,9…etc goblet squats + AKS 35/26#s
*alternate A and B (partner 1 does A then partner 2 does A) aim to finish each one of your rounds in 1:00-1:15 max, scale cals and reps as needed to maintain this
Competitor: 15 pullups/15 TTB
Extra: for time
100 calorie AB or 85 calorie Echo bike
MM and FM partner do the same, FF partners do 85 AB or 70 Echo)
200806 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 10 KB Sumo DL + 10 Reverse Lunges + 10 Empty BB Thrusters
Strength: 20:00 Amrap
5 BB Glute Bridges (Max Hold on 5th rep, :30 Cap)
15/15 Banded Lateral Steps
20 Russian Twists + 20 Leg Lifts over DB
:30/:30 SL Wall-sit
Conditioning: For time (14:00 Cap)
600m Run
20 DB Reverse Lunges (DBs at sides)
14 DB Power Cleans
8 Man Makers
14 DB Power Cleans
20 DB Reverse Lunges (DBs at sides)
600m Run
200806 Burn WOD
Warmup: 7:00
bike 3:00 at increasing intensity every :30 + dynamic
Conditioning: 8 EMOM x 4 w/ 2:00 rest between
1) E – rope walk x 5 reps
O – 10 db thrusters 35/25#s
2) E – 12/9 AB calories
O – 20 air squats
3) E – max calorie row – goal 18/14
O – rest
4) E – :50 plank
O – 20 situps
200806 FF WOD
Warmup: 7:00
bike 3:00 at increasing intensity every :30 + dynamic
Conditioning: 10 EMOM x 4 w/ 2:00 rest between
1) E – rope climb x 2 (sub 3-5 hard rope walks)
O – 10 db thrusters 35/25#s
competitor: 1st legless, 50/35#s
2) E – 12/9 AB calories
O – 6 hang squat cleans 115/80#
competitor: 18/14, 155/105#
3) E – max calorie row – goal 20/16+
O – rest
competitor: 25/20+
4) E – :15 L-Sit hold (sub :20 knee raise hold) on parallets accumulated
O – 20 situps
competitor: :20, 25 situps
200805 Hybrid WOD
Warm-up: 12:00
3:00 Bike/Row + Dynamic + Amrap: 10 Box Step Overs + 10 Am Kbs + 10 Jump Squats
Conditioning: 33:00
0:00-9:00: For Time
2000/1800m Row
12:00-21:00: 9:00 Amrap
2000m C2 Bike
12-9-6:
BJO (24/20”)
DB Box Step Overs (50/35s)
*Max C2 Distance in remaining time
24:00-33:00: Ladder
5/5 Single KB C+J (53/35)
10 Situps
*6-12-18…etc. Split Squat Jumps
200805 Burn/FF WOD
Warmup: 8:00 AMRAP
dynamic + AMRAP: 5 hand release push-ups + 5/5 db strict press + 5 ring rows + 10 situps
Strength: 18 AMRAP
:20 ring pushup lockout hold + :20 max reps ring pushups
band pull apart x 20
standing BB curl x 10
dbl db/kb bent over row x 10
:15 star plank R/L
Conditioning: every 5:00 x 4 rounds
400m run
15 deadlifts 185/125#s
15 wall balls 20/14#s to 10/9′
16 alternating db snatches 35/25#s
*max working time 4:15 on rounds 1-3, scale run distance to complete sub 2:00
competitor: 225/155#, 20 wall balls, 50/35# db
200804 Hybrid WOD
Warm-up: 10:00
:30 Bike + 10 BB Strict Press + 10 Air Squats + 10 Alt DB Snatches
Strength: 20:00 Amrap
8/8 Kneeling Filly Press
8 Strict Pullups
:20 Bar/Ring L-sit (accumulate if needed)
10 BB Bent-Over Row
-Filly Press: 1 Arm KB FR/1 Arm DB Strict Press
-Bent over row can be pronated/supinated grip
Conditioning: E4MOM for 16:00
200m Run
A) 10 Devil’s Press B) 15 BFB
10 Deadlifts (185/125)
-Max working time of 3:15 on Rds 1-3
– Alt A/B each round
200804 Burn WOD
Warmup: 5 rounds
500m C2 bike + 15 situps + 50′ walking lunge + 5 burpees
Conditioning: 28 EMOM
1 – 75 singles
2 – 8 burpee box step-ups
3 – 12/9 calorie AB
4 – :45 elbow plank
Extra: for completion
30 situps + 50 alternating V-ups + 30 situps
200804 FF WOD
Warmup: 8:00
dynamic + 21-15-9 KB + squats + 50 single unders between rounds
Skill Conditioning: every 3:00 x 9 sets
1) row 18/14 calories + 8 db push press + 8 db push jerks
2) echo bike 15/12 calories + 50 double unders
3) C2 bike 15/12 calories + 8 power cleans 135/95#
Competitor: row 25/20 cals + 15 kipping HSPUs, echo 20/15 + 50 UB DUs, C2 20/15 + 185/125#s
*scale calories and reps to complete work in 2-2:15/round
Conditioning: for time (5:00 cap)
20 clean and jerks 115/80#
20 bar facing burpees
200803 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: :30 Bike + 5 Front Squats + 5 Back Squats + 5/5 DB Strict Press
Strength: 22:00
A) Accumulate 12 Front Squats @87.5-92.5% of 1RM FS in as few sets as possible
B) Amrap remainder of time: Sets of 5 Back Squat @90% of last week’s 5RM
-If you do not know 1RM Front Squat use weight where you’re only getting 2-4 reps per set
Conditioning: For Time (10:00 CAP)
25/20 Cal AB (21/15 Echo)
30 Wall Ball (20/14# to 10/9’)
30’/30’ DB OH Lunge (50/35)
30 Alt DB Thrusters (50/35s)
25/20 Cal AB (21/15 Echo)
Extra: For Completion
Accumulate 3:00 Hollow Hold
*Every time you break complete 14 Alt V-ups
200803 Burn WOD
Warmup: 10:00 AMRAP
bike 1:00 + 5 back squats + 10 pvc pass thrus + 5 burpees (build on squats)
Strength: 20 AMRAP
back squat x 3 reps (start at 50% 1rm and add weight each set)
standing box jump x 3
banded or BB good morning x 8
Conditioning: 16 AMRAP
60′ db/kb walking lunges
15 push press (same weight as lunge)
15/12 calorie AB or 13/10 echo
8 burpee pullups
competitor: 5 burpee muscle ups
200803 FF WOD
Warmup: 10:00 AMRAP
bike 1:00 + 5 back squats + 10 pvc pass thrus + 5 burpees (build on squats)
Strength: 20 AMRAP
back squat x 3 reps (start at 50% 1rm and add weight each set)
standing box jump x 3
banded or BB good morning x 8
Conditioning: 16 AMRAP
60′ db/kb walking lunges
15 push press (same weight as lunge)
15/12 calorie AB or 13/10 echo
8 burpee pullups
competitor: 5 burpee muscle ups
200801 WOD
Strength: 15:00
work up to a 3rm back squat
Weightlifting: 15 EMOM
build to a 1rm snatch for the day
Conditioning: every 4:00 x 6 rounds
400m run
8 BMU (sub 16 pullups)
10 dbl KB hang snatches 53/35#s
200731 Hybrid WOD
Warm-up: 10:00 Amrap
:30 Bike/Row + 10 Walking Lunges + 10 Ring Rows + 10 DB Bench
Strength: 18:00 Amrap
90/75% (+5-15 lbs each) Bench Press Drop Set (Both %s to Failure/1 RIR)
8 V-ups + :20 Hollow Hold + 8 V-ups
12 DB Skull Crushers
20 Leg Lifts over DB/KB
Conditioning: FT w/ a Partner (17:00 Cap)
Buy-in: 80/60 Cal Row
10 Rds: YouGoIGo (5 each)
10 DB Box Step Overs (24/20”)
5 DB Burpees
Buy-out: 80/60 Cal Row
200731 FF WOD
Warmup: 8:00
Dynamic + AMRAP: 200m jog + 10 reverse lunges + 10 kbs + 10 situps
Strength: 15:00 AMRAP
overhead rotational med-ball slam x 10
banded lateral walk x 10/10 steps
push-up plank kb pull thru x 10
weighted elbow plank x :30
Conditioning: 20:00 partner AMRAP
buy in 100/80 calorie AB/echo bike (mm/mf 100 ff 80)
2 rounds
400m run
20 synchro burpees
20 synchro alternating db hang snatch 50/35#s
buy out 100/80 calorie AB/echo bike (opposite the 1st bike you did)
*time remaining AMRAP ladder 3/6/9….etc kb goblet squats 53/35# and AKS 3/3, 6/6, 9/9 etc
200730 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 10 Ring Rows + 8/8 Bulgarian SS + :30 Bike
Strength: 20:00 Amrap
8 Strict Chinups
15/15 SL Glute Bridges
16 Alt DB Curls
30’/30’ Banded Lateral Walk
-Pullups weighted if possible, may be accumulated
-Glute Bridges performed on bench
Conditioning: E3MOM for 15:00
15 Sumo DLHP (75/55)
12/8 Cal AB (10/7 Echo)
6 Heavy Alt DB Snatches (70/50)
-Scale weight/bike Cals to finish in 2:00-2:15
200730 Burn WOD
Warmup: 10:00 AMRAP
:30 bike + 10 walking lunges + 5 pushups + 5 RR + 10 walking lunges
Conditioning: 8 EMOM x 4 (2:00 rest between)
1) E – 12 American KBS
O – 75 singles
2) E – 10 db thrusters 35/25#s
O – 15 situps
3) E – C2 bike max cals goal 15/12
O – rest
4) E – 200m run
O – 12 wall balls
200730 FF WOD
Warmup: 10:00 AMRAP
:30 bike + 10 walking lunges + 5 pushups + 5 RR + 10 walking lunges
Conditioning: 10 EMOM x 4 (2:00 rest between)
1) E – 15 American KBS 53/35# (comp 70/53#)
O – 35 DU/100 singles (comp 50DU)
2) E – 10 db thrusters 35/25#s (comp 50/35#s)
O – 15/12 pushups (comp 20/15)
3) E – C2 bike max cals goal 20/15+ (comp goal 25/18+)
O – rest
4) E – 200m run
O – 15 wall balls 20/14# to 10/9′ (comp 20 wall balls)
200729 Hybrid WOD
Warm-up: 10:00
200m Run + 10 BB Strict Press + 10 Box Step-ups + 10 Air Squats
Conditioning: 35:00
0:00-10:00: Amrap
400m Run
5 DB Man Makers (50/35#)
15 Box Jump Overs (24/20″)
60′ Regional Lunge (1 Arm OH – 1 Arm FR, 30’/30′)
10:00-14:00: Rest
14:00-22:00: Ladder
5-10-15…etc Pushups
10 BB Strict Press (45/35#)
50 Single Unders
*Ladder only applies to Pushups
22:00-25:00: Rest
25:00-35:00: For time (10:00 CAP)
15 Burpee BJO
400m Run
40 Air Squats
400m Run
15 Burpee BJO
200729 Burn WOD
Warmup: 10:00 AMRAP
10/7 calorie AB or Echo bike + 10 Rks + 10 pvc pipe good mornings + 10 situps
Conditioning: 16 AMRAP
250m row
10 bb push press
8 bar facing burpees
6 box jump step-down
Extra: 4 sets
8 ab-wheel rollouts + 1:00 elbow plank + 10 pushup plank kb pull thrus
200729 FF WOD
Warmup: 8:00 AMRAP
10/7 calorie bike + 10 pvc pipe overhead squats + 5 bb hi-hang power snatches + 5 bb OHS
Weightlifting: 12 EMOM
1 hi-hang power snatch + 1 squat snatch (increase weight every 1-2 sets, start light)
*if you don’t have the mobility to OHS, perform 2 power snatches
competitor: 2 UB hi-hang squat snatches
Conditioning: 18 AMRAP
400m run
15 hang power snatches 75/45#
15 TTB (sub situps or knee raises/leg raises)
10 overhead squats 75/45# (sub front squats)
10 SA alternating devils press 35/25#s
competitor: 95/65#, 50/35# DB
200728 Hybrid WOD
Warm-up: 10:00 Amrap
5 Deadlifts + 10/7 Cal Bike + 15 R. Kbs
*Build on deadlifts
Strength: E3MOM for 18:00
12/9 AB SPRINT
6 Deadlifts @80%+
*Deadlifts do not have to be unbroken, may be completed as singles so build to as heavy as possible for the time domain
Conditioning: For time (10:00 CAP)
20/15 Cal Echo Bike
20 DDB/DKB Push Press (50/35 or 53/35)
24/18 Cal AB
24 DDB/DKB Hang Power Cleans
28/21 Cal C2 Bike
28 DDB/DKB Deadlifts
Extra: 3 Rds For Completion
20 BB Curls
20 Banded Tri Ext
200728 FF WOD
Warmup: 8 AMRAP
Bike :30 + 5 pushups + 5 RR or pullups + 5 hang cj
Skill Conditioning: every 4:00 x 5 rounds
A) 400m run + 10 push jerks 135/95#
B) 20/15 calorie Echo bike + 15 pullups
C) 45/36 C2 calories
*competitor: 185/125#, 24/18 cals, 60/50 C2 cals
Conditioning: 7:00 cap
30 cal Echo men/25 cal AB women
30 deadlifts 185/125#
*competitor: 225/155#
