201125 Hybrid WOD
Warm-up: 10:00
5 Box Jumps + 5/5 DB Suitcase DL + 10 Air Squats + :20 Hollow Hold + :30 Machine
Conditioning: E5MOM for 35:00
1- 20 BBJO (24/20”)
2- 30 SL V-up (per side) + V-up
3- 40 DB Power Cleans (35/25s)
4- 50 Medball Sit-ups
5- 40 Wall Ball (20/14 to 10/9’)
6- 30 BJO (24/20”)
7- 20 DB Burpees (35/25s)
*Complete 1 movement each round into max Machine until 4:00
201125 Burn WOD
Warmup: 10:00
dynamic + AMRAP: 10 pass thrus + 10 bb strict press + 10 RR + :30 machine
Conditioning: 5 AMRAP x 4 rounds w/2:00 rest between
20 box jump (step-down) 24/20″ (sub step-ups)
15 dbl db hang snatch 35/25#
10 db burpees
5 db thrusters
*max lateral burpees over dbs in remaining time
201125 FF WOD
Warmup: 10:00
dynamic + AMRAP: 5 bb/db bench press (build) + 5 pause RR + 8 dbl db/kb PP
Strength: 18 AMRAP
5 bb/db bench press (building every round if possible)
8 pause bb bent over rows
8 seated (on floor) dbl db strict press
8 bb curls
Conditioning: for time (16:00 cap)
50 wall balls 20/14# to 10/9′
30 dbl db/kb push press 50/35#
50 box jumps 24/20″ (step-down)
30 dbl db/kb hang CJ 50/35#
50 situps (scale up to 30 TTB or 40 knee raises)
201124 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: :30 Machine + 10 RR + 10 Kbs
Strength: 18:00
10 Pullups (accumulated in 3-5 sets)
5 Dkb Swings + 200’ Farmer Carry + 5 Swings
10 BB Curls
5 Dkb Cleans + 200’ FR Carry + 5 Cleans
Conditioning: 3 Rds For time (15:00 Cap)
150 Single Unders (80 Double Unders)
10 DB Stoh (50/35s)
15 Deadlifts @155/105
10 Deficit Pushups (on DBs)
201124 Burn WOD
Warmup: 10:00
dynamic + AMRAP: :30 machine + 10 AKS + 10 situps + 10/10 banded lateral walk
Conditioning: 25 AMRAP
8 heavy dbl kb front squats
30/30′ banded lateral walk
15/10 calorie AB or Echo
5-8 strict pullups
5/5 heavy db hang CJ
201124 FF WOD
Warmup: 10 AMRAP
400m run/row or 25/18 calorie bike or 800m C2
50 single unders (move to DU if you have them)
10 RKBS
5 burpees
Conditioning: 5 rounds for time (30:00 cap)
800m run/row or 1600m C2 or 55/40 calorie Echo
15 deadlifts 155/115#
100 singles or 35 DU
10 burpees to 6″ target
Extra: tabata x 8 rounds
alternate db pushups and db renegade rows
201123 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 5 BB FS (build) + 10 Air Squats + 5 Burpees
Strength: 25:00 (or FF Squat Program)
A) Build to a 5RM FS (goal is within 5-10 lbs of 4RM from 11/9)
B) Amrap remainder of time:
:10 Bike Sprint (AB/Echo)
20 Leg Lifts over DB
3 FS @70-80% of 5RM (for speed)
Conditioning: 3:00 On 1:00 Off x 3 Rds
15/10 Cal AB/Echo buy-in:
Amrap of:
2 DB Devil’s Press
1-2-3… DB Clusters
*Pick up each Amrap where you left off – every round starts with Bike
201123 Burn WOD
Warmup: 15 AMRAP
run/row 300m (switch each round)
10 wall balls
50 single unders
10 db thrusters
10 RR
Conditioning: 3 rounds for time (20:00 cap)
800m row or run (try to alt rounds)
20 wall balls
15 dbl kb deadlifts 53/44#s
10 burpees to 6″ target
201123 FF WOD
Warmup: 10:00
dynamic + AMRAP: 3FS/5BS (build) + 10/10 banded lateral steps + :30 machine + 5 1&1/4 air squats
Strength: 20-25:00
Option 1: FS/BS program
6 x 3/6 @ 80% 1rm FS, rest 2:30-3:00 between sets
Option 2: AMRAP
5/5 front squats/back squats (build each set)
15/15 banded lateral walk steps R/L
10/10 SL glute kick backs
5/5 cossack squats R/L
1:00 bike moderate pace
Conditioning: 12 EMOM
1 – 30 mountain climbers
2 – :20 hollow hold + :20 arch hold
3 – :45 elbow plank
201120 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 5 BB Bench (build) + 5 Burpees + 5 RR
Strength: 20:00
Accumulate 5 Bench Press @85-90%
Accumulate 6-8 Pullups
12 Seated DB Tri Ext
16 Alt Hammer Curls
Conditioning: 2 Rounds FT w/ Partner (15:00 Cap)
50 Cal AB/AR (1 Rd on each machine)
50’ DB OH Lunge Walk (R)
5 DB Man Makers
50’ DB OH Lunge Walk (L)
*Split Cals however – YouGoIGo exercises for last 3 movements
201120 Burn WOD
Warmup: 12 EMOM
1 – :45 machine
2 – 10 dbl kb/db deadlifts + 50′ farmers walk
3 – 100′ dbl kb/db front rack walk
Conditioning: 8:00 AMRAP x 3 w/2:00 rest between
40/32 calorie bike (AB or Echo)
30 situps
25 wall balls 20/14# to 10/9′
20 pushups
10 dbl kb/db hand CJ 35/25#
*max meters bike erg/row erg/run remaining time
201120 FF WOD
Warmup: 10:00
dynamic + AMRAP: 5 power cleans (build) + 5 STOH (work to jerk) + :30 machine
WL: 10 EMOM
1 power clean and jerk (start at 50-60% and build every 1-2 sets)
Conditioning: 25:00 w/partner
0-16:00 AMRAP
5 power cleans 135/85#
8 lateral burpee over bar
5 pullups (option to scale up to C2B or BMU/RMU, scale down to jumping or RR)
*other partner is completing 15/10 calorie AB or Echo or AR, switch when calories are complete and pick up work where partner left off (1:30 cap on time for cals)
16-19:00 rest
19-25:00 6:00 AMRAP
12 DB box step-overs 35/20# 24/20″
8 devils press
*break up reps however, one person working at a time
201119 Hybrid WOD
Warm-up: 10:00
5 BB Back Squats(Build) + 10/10 Glute Bridges (on Bench) + :30 Machine
Strength: 20:00 (or FF Squat Program)
A) 2 x 10 Back Squat @70% of 1RM
B) Amrap:
10 BB Glute Bridges (same weight as BS)
1:00 Hollow Rocks (sub hollow hold)
50’/50’ Banded Lateral Walk
Conditioning: 3 Rds For time (13:00 Cap)
18 DB Box Step-Overs (50/35s to 24/20”)
16 Wall Balls (20/14 to 10/9’)
14 Box Jump Overs (24/20”)
*2:00 Rest between rounds – treat each round as a sprint
201119 Burn WOD
Warmup: 5 rounds at increasing intensity (20 cap)
row/run 300m (alternate rounds)
5 V-ups (10 toe touches)
10 goblet squats
5 dbl db hang power cleans 35/20#s
Conditioning: 14 AMRAP
3,6,9…etc ladder
wall balls
db/kb hang snatch alternating
20/14 calorie row/bike
201119 FF WOD
Warmup: 8:00 AMRAP
dynamic + AMRAP: 3FS + 5BS + 10 reverse lunges + 2 broad jumps
Strength: 20:00
Option 1: FS/BS
5/4×8 @ 75% 1rm FS + 5# rest 2:30-3:00 between sets
Option 2: AMRAP
dbl kb front rack tempo squat x 6 (22×1) 2down/2pause/fast up/1 pause
banded good mornings x 12
dbl db step-downs x 8/8 (controlled eccentric, all 8 on one side then 8 on other)
200m run or row recovery pace
Conditioning: 15 AMRAP (for quality!)
10 dball slams (15-30#, catch on bounce if possible)
machine 1:30 moderate pace
10 med-ball OH rotational slams (red med/balls only
5/5 heavy db cj 50/35#+
10 back extensions on GHD
:30 HS hold (plexiglass only)
*work through these movements at a smooth, steady, recovery style pace. Challenge yourself on db hang CJ weight
201118 Hybrid WOD
Warm-up: 14:00
50/35 Cal Machine + Dynamic + Amrap: :30 Wall-sit + 10 Am Kbs + :30 Hollow Hold
Conditioning: E8MOM for 4 Sets
30/24 Cal Machine
30 KB Snatches
30 Air Squats
30 Sit-ups
*Max KB Clean + Jerk until 6:30/6:45/7:00/7:15
**Switch hands as needed on Snatches/CJ
201118 Burn WOD
Warmup: 8:00
dynamic + AMRAP: :30 machine + 10 pass thrus + 5 pushups + 5 RR
Conditioning: 30 EMOM
1 – 10-15 RR (scale up to 10-15 pullups)
2 – 20 seated russian twists 25/15# plate if possible
3 – 15 dbl kb deadlifts 53/35#s
4 – 15 box jumps 24/20″ (step-down preferred)
5 – 18/14 C2 bike cals
6 – rest
201118 FF WOD
Warmup: 10 AMRAP
machine :30 + 5 pushups + 5 ring rows + 5/5 SA db strict press + 10 pass thrus
Strength: 18 AMRAP
db bench press x 8 reps
strict pullups x 5-8
ring pushups x 15
db lateral raises x 12
Conditioning: for time (16:00 cap)
50/35 calorie bike/row/run
50 SDHP 75/55# (scale w/ 53/35# KB)
50 wall balls 20/14#
50 deadlifts 165/125# (scale dbl kb DL)
*choose the order to perform the workout but must complete all 50 reps at one station before moving to the next
201117 Hybrid WOD
Warm-up: 8:00 Amrap
:30 Machine + 10 Ring Rows + 10 PVC Passthroughs + 10 BB Curls
Strength: 18:00
10 Pullups
200’ Farmer Carry
100’ Sandbag/Dball Carry
1:00 Deadhang (accumulated if needed)
Conditioning: 17:00
0:00-8:00: EMOM
1- 50 Single Unders + 10 DB Stoh
2- 8 Lat Burpees over DBs
8:00-10:00: Rest
10:00-17:00: 4 Rds for time
50 Single Unders
10 DB Stoh
8 Lat Burpees Over DBs
201117 Burn WOD
Warmup: 12 EMOM
1 – run :45
2 – 15 situps
3 – 12/8 pushups
Conditioning: 20 AMRAP
400m run/1000m C2 bike (2:30 cap on machine, scale distance if needed)
10 dbl KB front rack squats 35/26#
20 V-ups (sub 40 toe touches)
30 jumping lunges
40 RKS 53/35#s
50′ dbl kb walking lunges (same weight as front squats)
201117 FF WOD
Warmup: 9 EMOM
1 – machine
2 – 10 rks + 10/6 pushups
3 – 50 singles (move to DU x 25 if possible)
Conditioning: Aerobic Conditioning
10 EMOM
1 – bike/run/row (start 50-60% effort build to 90% by the last set)
2 – 10/6 pushups + 5 V-up (10 toe touches)
rest 3:00
3 AMRAP x 3 w/1:00 rest between (shoot for same score each AMRAP)
50 singles/20 DU (max time :30 on rope)
3 db man makers 35/20# (no squat just CJ)
rest 3:00 total after last AMRAP
10 EMOM
1 – 10-15 TTB (if not at least 8+, sub sit-ups x 20)
2 – 8 dbl db snatches + 8 dbl db push press 35/20# (same weight as man makers)
*The goal for today’s workout, as it should always be during aerobic focused pieces, is to maintain steady output across all workouts and movements. Scale weights, movements, and reps to obtain this. At no point should you have your hands on your knees and gasping for air! You should feel better upon completion of this workout then when you started!!!
201116 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 5 BB FS (First 2 Reps Tempo) + 10 Reverse Lunges + :30 Machine
Strength: 20:00
A) Accumulate 14 Reps @95-100% of 4RM FS from last week
B) Amrap remainder of time:
6 Heavy Tempo Goblet Squats
12 SSJ (each for height)
:15/:15 Star Plank
Conditioning: 2 Rounds (15:00)
0:00-2:00: 20/14 Cal AB/Echo
2:00-6:30: Every :30 for 4:30
1- 9 DB DL
2- 7 DB Power Cleans
3- 5 DB Hang Squat Cleans
6:30-7:30: Rest
201116 Burn WOD
Warmup: 12 EMOM
1 – row 12/8 calories
2 – 15 AKS
3 – 15 squats
Conditioning: 4 AMRAP x 5 rounds w/:90 rest btw
row 200m/150m
8 dbl db snatch
6 devils press
2 man makers
AMRAP row meters remaining time
201116 FF WOD
Warmup: 10:00 AMRAP
AB or Echo 12/8 calories + 3FS/5BS (build) + :30 wall sit + 5 jump squats
Strength: 20:00
Option 1: squat program
5×4/8 FS/BS at 75% 1rm FS, rest 2:30 between sets
Option 2: AMRAP
5 box squats (build)
50′ banded lateral walk (25’/25′)
SL glute bridge on bench 10/10
12/8 calorie recovery bike
Conditioning: 12 EMOM
1 – bike 12/8 calories
2 – 12 alt. db snatches
3 – 15 air squats
*add 2 snatches and 5 squats each round
201113 Hybrid WOD
Warm-up: 10:00
8x(.5 + 1) BB Bench + 10 Ring Rows + :30 Machine
.5 + 1 = Bring bar down to chest – extend halfway up – lower bar back down to chest – extend fully
Strength: 20:00
A) Bench Press – Accumulate:
5/7/9 Reps @95/90/85% of Heavy Single from Last week
B) Amrap of: 5 Pull-ups + 10 Alt DB Hammer Curls
Conditioning: For time w/ Partner (15:00 Cap)
1000m Row/800m Run Buy-in
24-18-12-6
BBJO (24/20”)
6 DB Man Makers after each round of BBJO
201113 Burn WOD
Warmup: 8:00
dynamic warmup + AMRAP bike cals
Conditioning: 7 rounds for time (30:00 cap)
row/run 400m (alternate machines each round) only use C2 bikes if needed 800m
8 kb/db deadlifts 35/25#
100′ farmers walk
8 kb/db front squats
201113 FF WOD
Warmup: 8 AMRAP
machine :30 + 3 power snatch or power clean (build) + 10 pvc pass throughs
Weightlifting: 12 EMOM
2 power snatches or 2 power cleans (add every 1-2 sets, share bars/weights)
Conditioning: for time w/partner (20:00 cap)
buy-in: 100 single db 50/35#s box step-ups 24/20″
8 rounds
15 AB or Echo bike cals (FF pairs 12)
8 db hang clean and jerks 50/35#s
buy-out: 40 burpee pull-ups (sub burpee + jumping pullup)
*for the burpee + jumping pullup perform the burpee then step onto red mat(s) and perform the pullup or use moveable PU bars
201112 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 5 BB DL (build) + 10 Cossack Squats + :30 Machine
Strength: 20:00 (or FF Squat Program)
2 Deadstop DL + 3 TnG DL (@75%+)
10 Dkb/Ddb Deficit FR Reverse Lunges (Hvy)
15 BB Glute Bridges (ahap)
100’ Banded Lateral Walk (50’/50’)
Conditioning: E2MOM for 10:00
10/7 Cal AB/Echo
10 Alt DB Snatches
*Add 1 Cal and 2 Snatches per round, finishing with 14/11 and 18
201112 Burn WOD
Warmup: 15 AMRAP
10/7 calorie machine + 16 walking lunges + 8 AKS + 8 goblet squats + 50 singles
Conditioning: 18 AMRAP
400m row/run (alternate machines each round)
12 db/kb hang CJ
14 box jumps 24/20″
16 situps
100 singles
201112 FF WOD
Warmup: 10:00
dynamic + AMRAP: 3FS/5BS (build) + 8 jumping lunges + :30 machine
Strength: 20:00
Option 1 – FS/BS 5×4/8 at 70% +5# rest 2:30 between sets
Option 2 – AMRAP
5 front squats (build)
16 alternating dbl kb/db front rack reverse lunges (off 6″ red pad)
8/8 single leg glute bridges (on bench)
:45 weighted wall sit
Conditioning: 8 AMRAP
10/7 calorie machine
4 devils press 35/25#s
201111 Veterans Day Fundraiser
B Athletics, on behalf of Ava Georg, is hosting a fundraiser on Veterans Day, 2020. We will accept any and all donations to be combined and given to “Old Glory Honor Flight” which is the charity that Ava has chosen. Ava will be entering the Army National Guard upon graduation in 2021 and wanted to do something to give back to current Veterans in the area. Checks can be written to B Athletics and cash will be collected at the gym throughout the day. Below is a brief outline of what “Old Glory Honor Flight” is all about.
Old Glory Honor Flight was founded in 2009 by a dedicated group of volunteers based in Appleton, WI. Our original mission was to fly local WW ll veterans to Washington DC on a one-day trip to see the memorials built in their honor, including the World War ll Memorial. Through the years, our mission naturally transitioned to include younger veterans of the Korean and Vietnam wars.
The Old Glory Honor Flight missions are completely free of charge to the veteran; we believe it’s a meaningful way to say ‘Thank You’ for their service and sacrifice. Every detail of their day long trip has the vets’ best interest in mind to ensure they have a safe, memorable trip and one that conveys appreciation and admiration from our broad community. On each flight, we travel with trained volunteers who act as guardian escorts, a volunteer medical team, professional photographers and a host of others like the DC Park Police who ensure the veterans get the ‘red carpet’ treatment.
To honor our Veterans we will be performing a Hero WOD during each class time throughout the day. Below is a list of the workouts and the Veteran(s) they are named after.
“The Seven” – 5AM FF WOD
7 rounds for time:
7 HSPU (sub db strict press 35/20#
7 Thrusters (135/95)
7 T2B (sub knee raises)
7 deadlifts (245/165)
7 Burpees
7 KBS (53/35)
7 pull ups (sub jumping pullups or RR)
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
“Bulger” – 6:15am Burn WOD
10 rounds for time
200m run/row 400m C2 bike
7 C2B (sub jumping C2B or RR)
7 Front squats (135/95)
7 HSPU (sub db strict press 35/20#)
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
“Donny” – 9AM FF WOD
21-15-9-9-15-21 for time
Deadlifts (225/155)
burpees
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
“Collin” – 12pm Hybrid WOD
6 rounds
800m run/row 1600m C2 bike
12 STOH 95/65#
12 box jumps 24/20″
12 SDLHP 95/65#
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
“Bull” – 4pm Hybrid WOD
2 rounds for time
200 DU (400 singles)
50 OHS (125/85) (sub FS)
50 pull ups (sub jumping pullups or RR)
1 mile run/row or 3200m C2 bike
U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
“Nate” – 5/6pm WOD
20min AMRAP
2 ring mu (sub jumping C2B pullups)
4 HSPU (sub db strict press 35/20#)
8 AKBS 53/35#
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
201110 Hybrid WOD
Warm-up: 10:00
Dynamic
Amrap: 10 PVC Passthroughs + 5 Tempo Pushups + 10 Ring Rows + :30 Machine
Strength: 20:00 EMOM
1- :30 Max BB Strict Press
2- :10 Pullup Hold into :20 Max Pullups (sub RR Hold and RR)
3- :30 Max Ring/Bar/Bench Dips
4- :30 Max BB Curls
Conditioning: 5:00 On 2:00 Off x 2 Rds
25-20-15: Wall Balls
75 Single Unders after each round of Wall Balls
*Max Burpees to 6” in remaining time
201110 Burn WOD
Warmup: 8 AMRAP
machine 12/8 calories + 10 walking lunges + 10 AKS + 5 pushups + 5 RR
Conditioning: 6 AMRAP x 4 w/2:00 rest between
bike/run/row 2:00
20 situps
10 db hang cleans 35/25#s
20 air squats
10 db push press
*max distance on machine remaining time
goal is to complete more distance in the first 2:00 each round and at the end of each round
201110 FF WOD
Warmup: 10 AMRAP
machine 12/8 calories + 10 walking lunges + 10 AKS + 5 pushups + 5 RR
Conditioning: 6 AMRAP x 5 w/2:00 rest between
bike/run/row 2:00
20 TTB (sub situps)
10 hang cleans 115/75#
20 air squats
10 push jerks 115/75#
*max distance on machine remaining time
goal is to complete more distance in the first 2:00 each round and at the end of each round
201109 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 5 BB FS + 10 Split Squat Jumps (for height) + 10/7 Cal Bike
Strength: 25:00 (or 4/8 FF Strength)
A) Build to a 4RM Front Squat
*shooting for same weight as 3RM from 2 weeks ago
B) Amrap remainder of time:
10 FR Step-ups (Front Rack)
5 Front Squats @85% of 4RM (for speed)
3 Box Jumps (for height)
Conditioning: For time (7:00 Cap)
64 Air Squats
32/24 Cal Bike (AB/Echo)
16 DB Stoh (50/35s)
8 DB Clusters (50/35s)
201109 Burn WOD
Warmup: 10:00
dynamic + 21-15-9 kbs + situps + reverse lunges
Conditioning: 30 EMOM
1 – 10-15 V-ups (sub 20 toe touches)
2 – 16 box step-ups
3 – C2 bike/row max calories (use full minute here)
4 – rest
5 – 12 wall balls
6 – 75 single unders
201109 FF WOD (lower body focus)
Warmup: 10:00
dynamic + AMRAP: 3fs/5bs + 5 jump squats + 10 jumping lunges + :30 bike
Strength: 25:00
1 – FS/BS program:
5 x 4/8 @ 70% 1rm FS, rest 3:00 btw sets
2 – AMRAP
5 box back squats (set height of box so you hit parallel at bottom, build each set)
*wider stance than traditional back squat w/ emphasis on hips back and vertical shins
20 db walking lunges (at sides)
SL deadllift w/ 2 db/kb x 8/8
standing box jump x 3 reps (work to max height, reset between)
Conditioning: 12 EMOM
1 – 10 V-ups
2 – 15 SDHP 53/35#s
3 – 20 jumping lunges
201106 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 10 BB Bench Press + 10 Air Squats + :30 Machine
Strength: 16:00
A) Build to a Heavy Single Bench Press
B) Amrap of:
10 BB Curls
10 BB Sit-ups
15 BB Strict Press
*Same weight on all exercises
Conditioning: E5MOM for 20:00 w/ Partner
400m Row
20 Synchro Air Squats
20 DB Bench Press
10 Synchro Burpees
201106 Burn WOD
Warmup: 8 EMOM
1 – machine :45
2 – 10 db push press + 10 squats
Conditioning: 24 EMOM
1 – 10 db thrusters
2 – 18 jumping lunges
3 – 16 situps
4 – 12 kb SDHP
201106 FF WOD
Warmup: 8 EMOM
1 – machine :45 (build intensity each round)
2 – 3 burpees + 10 squats
Weightlifting: every 1:30 x 8 sets
hang clean and jerk double (start moderate 60-65% 1rm, build to max)
*drop and reset between reps
Conditioning: 20:00 w/partner
100 burpee buy-in
8 rounds
7 thrusters 115/75#
14 pullups (sub RR or jumping pullups)
21 synchro air squats
AMRAP remainder of time 15 cal AB or Echo bike + 15 kb SDHP 53/35#s
201105 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 10 Reverse Lunges + 10 Ring Rows + 20 Bodyweight Glute Bridges (on Bench) + :30 Machine
Or Amrap: 3fs/5bs + 5 jump squats + :30 machine
Strength: 20:00 (May also do 7/13 Sqt Prgm)
10 BB Glute Bridges (as heavy as possible)
40’/40’ Banded Lateral Walk
10 Strict Pullups (choose appropriate weight/band to take 3-5 Sets to accumulate, NOT 1)
20 Band Pullaparts
Conditioning: 3:00 On 2:00 Off x 3 Rds
1:00 Max SKB Snatches
1:00 Max Distance DKB Farmer Carry
1:00 Max SKB Clean + Jerk
2:00 Rest
*No rest between movements – switch whenever you’d like on snatches/cj – use same Kb set throughout unless snatching bell is significantly lighter
201105 Burn WOD
Warmup: 10:00
dynamic + AMRAP: 12/8 calorie bike + 10 kb deadlifts + 10 bb good mornings
Conditioning: 5 rounds for time (15 cap)
20/14 calorie bike
12 heavy kb deadlifts
12 kb goblet squats (single kb)
Extra: 5 EMOM
:30 wall sit into :15 max air squats :15 rest
201105 FF WOD
Warmup: 10:00
dynamic + AMRAP: 3fs/5bs + 5 jump squats + :30 machine
Strength: 20-25:00
Option 1: FS/BS program
4×7/13 at 65% 1rm +5# rest: 2-3:00 between sets
Option 2: AMRAP
8/8 split squats (rear foot on bench)
8 partner leg curls
10/7 cal AB or echo SPRINT
8 heavy dbl kb front squats
Conditioning: 10 EMOM
8/4 calorie AB or echo (bike erg only if needed start 12/7 cals)
*add 1 calorie each minute finish 17/13 (21/16 finish on erg)
201104 Hybrid WOD
Warm-up: 12:00
3:00 Machine (inc pace every :30)
Amrap: 10 R. Kbs + :30 Hollow Hold + 10 Box Step-ups (move to Box Jumps) + :30 Machine
Conditioning: Every 10:00 for 30:00
500m Row (400m Run/1000m C2 if needed)
40 Sit-ups
30 KB Sumo DLHP (53/35)
20 Box Jump Overs
*Max Machine distance until 9:00 – steady/consistent pace – scale reps to get minimum of 1:00 back on machine
Extra: 5:00 Amrap
10 Leg lift Complex
:20 Superman/Arch Hold
1 LLC = Right Leg Lift – Left Leg Lift – Both Legs
201104 Burn WOD
Warmup: 4 rounds (15 cap)
row 300/250m + 10 db snatches + 10 knee raises + :30 wall sit
Conditioning: 18 AMRAP
row 500/400m
20 single DB step-ups 50/35#
20 bb push press 75/45#
60 single unders (25 DU)
20 bb push press
20 single DB step-ups
201104 FF WOD (upper body focus)
Warmup: 10:00
dynamic + AMRAP: 5 bench press (build) + 10 db snatches + 10 shoulder taps + 50 singles
Strength: 18 AMRAP
3 bb bench press (build every set)
8/8 kneeling Filly press (heavy kb in opposite F.R.)
band pull-apart x 15
db lateral fly x 12
Conditioning: for time (14 cap)
21-15-9
deadlifts 155/105#
lateral burpees over bar
9-15-21
alt db snatch 50/35#s
TTB (sub sit-ups or knee raises)
201103 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 10 PVC Passthroughs + 5/5 DB Strict Press + 10 Ring Rows
Strength: 18:00
5 Seated DB Strict Press (ahap)
10 Ring Rows (feet on box if possible)
100’/100’ DB/KB Overhead Carry
10 DB Pushups + Renegade Row (10 Pushups and 5/5 RR total)
Conditioning: For time (16:00 Cap)
30-20-10
BB Deadlifts (155/105)
DB Stoh (50/35s)
Wall Balls (20/14 to 10/9’)
EMOM including 0:00: 5 Lateral Burpees over Bar
201103 Burn WOD
Warmup: 8 AMRAP
200m run + 10 goblet squats + 10 pvc pass thrus + 10 situps
Conditioning: 30 EMOM
1 – dbl kb/db front rack walking lunges x 50′
2 – rest
3 – max calorie C2 bike
4 – rest
5 – db devils press x 8 reps
6 – rest
201103 FF WOD (aerobic focus)
Warmup: 12 AMRAP
500C2 bike/250m row/200m run + 8 wall balls + 8 RR + 5 db power cleans
Conditioning: every 7:00 x 4 rounds w/1:30 rest between
500m row/1000m C2/35 cal AB or echo/run 400m
25 wall balls 20/14# to 10/9′
15 pullups (sub RR or banded strict pullups, no jumping)
25 AKS 53/35#
15 db power cleans 35/25#
*goal is to finish each round faster or the same as the previous round
*each round always start on a machine, mix the order of movements after that each round to never do the same order twice…use a different machine each round row/AB/C2 bike/echo/run
201102 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 5 BB Front Squats (build) + 5 Jump Squats (for height) + :30 Bike
Strength: 20:00
A) Accumulate 12 Front Squats @95-100% of 3RM from last week
B) Amrap remainder of time:
:30 Weighted Wall-sit
10/10 BB Bulg Squats
Conditioning: E3MOM for 15:00
10 Power Cleans
25’ FR Lunge Walk
5 Devil’s Press
25’ FR Lunge Walk
*Same set of DBs throughout
201102 Burn WOD
Warmup: 5 rounds (15 cap)
500 C2 + 10 box jump overs + 10 AKS + 50 singles
Conditioning: 18 AMRAP
20/14 calorie machine
18 wall balls
16 box jump overs
14 pushups
12 RR
75 single unders
201102 FF WOD (lower strength focus)
Warmup: 8 AMRAP
:30 machine + 3 front squats + 5 back squats 10 walking lunges
Strength: 20-25:00
Option 1: squat program
4 x 7/13 front squat/back squat at 65% of your 1rm front squat (heavier than last week)
rest 2:30 between sets
Option 2: AMRAP
5 back squats (build in weight)
16 alternating goblet reverse lunges off 6″ pad
dbl kb front rack wall sit x :30 (heavy)
SL glute bridge on floor x 10/10
1:00 recovery bike
Conditioning: 12 EMOM
1 – 6/6 kb/db hang CJ 44/26#
2 – 10/8 pushups + 10 situps
3 – 100 singles (35 DU)
201031 Saturday
Strength: 30:00
- find a heavy snatch or cj for the day
- find a heavy bs for the day
Conditioning: 70:00 cap w/partner or group of 3
1 mile assault runner (sub 3500m C2 bike or 1800 C2 row)
100 HSPUs (sub 115/80# push press)
200 pistols (sub x2 walking lunges)
300 pullups (sub RR or jumping pullups)
1 mile assault runner
*all people run/bike/row the whole distance at the same time, split up remaining work as needed..complete all 100 before moving to 200, then finally 300 before the remaining run
201030 Hybrid WOD
Warm-up: 10:00
5 BB Bench Press(build) + 5 Tempo Pushups + :30 Machine
Strength: 18:00
BB Bench Drop Set (Hvy – Mod Hvy – Mod)
100’ Dball/Sandbag Carry
10 DB Skull Crushers
1:00 Recovery Machine
Conditioning: For time w/ Partner (17:00 Cap)
300 Single Unders
50 Cal Echo/AB (MF 45 – FF 40)
25 DB Man Makers (50/35s)
10 Wall Walks
*30 Back Squats (155/105) after each movement
201030 Burn WOD
Warmup: 10:00
dynamic + 12/9 C2 cals + 12 rks + 12 squats
Conditioning: 30 EMOM
1 – C2 calories 15/10
2 – dbl db/kb push press x 10
3 – burpee box step-up x 5
4 – single arm db thruster x 5/5
5 – rest
*add 1 calorie/rep to each movement each round
201030 FF WOD (WL + partner workout)
Warmup: 10 AMRAP
machine :30 + 5 hang power cleans + 5 push press (build)
WL: every 1:30 x 8 rounds
2 hang power cleans + 1 jerk (push or split)
Conditioning: 18 AMRAP w/partner
40 hang clusters 115/75# (hang clean + thruster)
40 pushups
40 calorie machine
40 pullups (sub RR or jumping pullups)
201029 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: :30 Bike + 10/10 SL Glute Bridges + 10/10 Crossbody DL
Strength: 18:00
10 BB Glute Bridges (as heavy as possible)
20/20 Single Leg Kickback
10/10 DB Bent-over Rows (hold 1 DB in top position while rowing other DB)
20 Banded Pullaparts
Conditioning: For time (12:00 Cap)
30-20-10
SKB Snatches
SKB Clean + Jerk
DKB Cleans
*Switch as needed on SKB movements
Extra: For Completion
21-> 3 V-ups
:30 Arch Hold after each round
201029 Burn WOD
Warmup: 8:00
dynamic + AMRAP: 10 kb SD + 10 RKS + :30 bike
Conditioning: 5 AMRAP x 5 w/2:00 rest between
500/400m row (x2 C2 bike if needed)
15 KB SDHP
10 dbl kb/db hang CJ
*max devils press in remaining time
201029 FF WOD
Warmup: 10:00
dynamic + AMRAP: :30 machine + 5 pushups + 5 RR + 5 goblet squats
Strength: 20:00
Option 1: squat program
4×7/13 fs/bs +5# from Monday (Monday was 60%1rm FS) rest 2:30 btw sets
Option 2: AMRAP
goblet split squat rear foot elevated x 8/8
partner leg curls x 8
dbl kb front rack wall sit x :30
AB or Echo bike sprint x :20
Conditioning: 12 EMOM
1 – 16 alt. db snatches 50/35#s
2 – 14 SDHP 95/65#
3 – 12 TTB (sub 12 knee raises or situps)
201028 Hybrid WOD
Warm-up: 15:00
15/10 Cal + :30 Wall-sit + 10 DB Push Press + 5 Burpee Box Step-ups
Conditioning: 2:00 On 2:00 Off x 9 Sets
1- 20/15 Cal + Max DB Burpees
2- 20 Alt DB Snatches + 16 SSJ + Max Air Squats
3- 1:00 Max BJO + 1:00 Max DB Box Step-Overs (24/20”)
*Alt 1/2/3 for 3 total rounds through, each 2:00 should be a borderline sprint
201028 Burn WOD
Warmup: 10 AMRAP
run 200m + 50 singles + 10 db push press + 10 RR
Conditioning: 28:00
5 burpees to 6″ target
10 wall balls
15 situps
rest 3:00
5 rounds 1:00on/1:00 off
max distance run (sub rowers if not enough runners to alt people)
*scale reps as needed in 1st part to have :15-:20 rest per set
201028 FF WOD (upper strength focus)
Warmup: 10:00 AMRAP
machine 1:00 + 10 BB strict press + 10 pass thrus + 20 PU shoulder taps
Strength: 18:00 AMRAP
BB push press x 5 reps (build)
dbl kb bent over rows x 8
SA db bench press 8/8
band pull-apart x 20
Conditioning: 12:00
1)for time (9:00 cap)
21-15-9 db/bb power cleans + lateral burpees over db/bb db:50/35#s bb:135/95#
2)at 9:00 complete 3:00 AMRAP power cleans
*if you finish before 9:00 you get to rest until 9:00, if you aren’t done at 9:00, stop and start your AMRAP of power cleans
201027 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 5 BB Strict Press + 10 Air Squats + 10/7 Cals
Strength: 18:00
6 BB Push Press (Build)
200’ Front Rack Carry
6-8 Pullups
1:00 Deadhang
Conditioning: 3 Rds for time (17:00 Cap)
500m Row/400m Run
100 Single Unders
25 Wall Balls (20/14 to 10/9’)
10 Deadlifts @245/165
201027 FF/Burn WOD
Warmup: 10:00
3:00 machine increase pace every :30 + dynamic + AMRAP 5 RR/5 pushups/5 squats
Conditioning: 3:00on/3:00 off x 6 sets (alternate A & B) (Burn x 4)
A) bike/row/run x 20/15 calories + AMRAP “Cindy”
*Cindy is 5 pullups/RR + 10 pushups + 15 squats
B) AMRAP: 30 DU + 15 AKS 53/35# (sub 75 singles)
*goal is to increase pace every round…start round 1 around 70%, set 2/3 should be all out effort
201026 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 5 BB Front Squats + 5 Burpees (jump for height) + :30 Machine
Strength: 20:00
A) Find a 3RM Front Squat (goal is close to 2RM from 2 weeks ago)
B) Amrap remainder of time:
20 Bodyweight Glute Bridges
15/15 Banded Lateral Steps
5 FS @85% of 3RM
Conditioning: 15:00 EMOM
1- 12/9 Cal AB
2- 8 DB Hang Clusters + Max Devil’s Press
3- Rest
201026 Burn WOD
Warmup: 15 AMRAP
machine 1:00 + 20 walking lunges + 15 RKS + 10 back squats + 5 burpees
Conditioning: 24 EMOM
1 – machine 12/9 calories
2 – 16 alt db snatches
3 – :40 wall sit
4 – 20 mountain climbers
201026 FF WOD (lower strength focus)
Warmup: 10:00
dynamic + AMRAP: 5 front squat + 5 back squats + :30 machine
Strength: 20:00 (pick option 1 or option 2)
Option 1 – 7/13 squat program
4×7/13 front squat/back squat at 60% 1rm front squat w/2:00 rest between sets
Option 2 – AMRAP
front squat x 5 (moderate – moderately heavy)
db step-ups x 8/8 (perform all 8 on one side then switch)
banded lateral walk x 15/15 steps
single leg glute bridge (on floor) x 10/10
Conditioning: for time (12 cap)
21-15-9
hang power cleans 115/75#
alternating db snatches 35/25#s
pistols (sub goblet reverse lunges 53/35#)
201023 Hybrid WOD
Warm-up: 8:00 Amrap
12 BB Bench Press + 12 Ring Rows + :30 Machine
Strength: 20:00
5 BB Bench Press (trying time build within 5-10 lbs of last week’s 4)
5 Pull-ups (3s pause @top)
10 Ring Dips (scale with band)
:20-:30 Accumulated L-sit on Parallettes
Conditioning: 17:00 Amrap w/ Partner
500/400m Row (M/F 450m)
40 BB Front Squats (115/85)
30 DDB Snatches (35/25s)
20 Box Jump Overs (30/24”)
201023 Burn WOD
Warmup: 15 EMOM
1 – machine :45
2 – wall sit :40
3 – dbl kb/db push press x 12
Conditioning: 20 AMRAP
10 bb push press 115/75#
12 box jump step-downs 24/20″
14 situps/knee raises/TTB
100′ farmers walk heavy kb/db
15/10 calorie machine
201023 FF WOD
Warmup: 10:00
dynamic + pvc/BB overhead warmup
Technique/WL: 20:00
1)10:00 – hi-hang snatch technique (power/squat)
2)10:00 – build to a heavy, but perfect hi-hang squat or power snatch
*squat or power variation is based off what your mobility safely allows…if you are tight overhead stick with powers/partial squat
Conditioning: 15 AMRAP w/partner
15 calorie machine
15 db box step-overs 24/20″ 35/25#s
15 db thrusters (same # as step-overs)
15 db hang CJ
201022 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 5 TnG Deadlifts + 5 Burpees + :30 Wall-sit
Strength: 18:00
5 Deadstop Deadlifts (no tng)
16 Dkb/Ddb FR Reverse Lunges (on plate)
20 Leg Lifts Over DB/KB
:45 Superman Hold
Conditioning: 9:00 Ladder
3-6-9… Sumo DLHP
3-6-9… Lateral Burpees over Bar
*60 Singles after every round
Extra: 3 Rds For Completion
15 BB Curls
:45 Deadhang
201022 Burn WOD
Warmup: 9 EMOM
1 – 80-100 single unders
2 – :45 row/run
3 – 6 burpees
Conditioning: 20:00
0-5:00 for time
21-15-9: db/kb hang snatches + air squats + situps
2:00 rest
7-12:00: AMRAP
max distance row/run (EMOM 5 thrusters 35/25# dbs)
2:00 rest
14-20:00: AMRAP 3,6,9 etc
med ball situps + devils press 35/25#s
201022 FF WOD (De-load week)
Warmup: 10:00
dynamic + AMRAP: 12/9 calorie machine + 2 wall walks + 10 squats + 10 RR
Skill Work: 20:00
double unders (progress to heavy or drag rope)
handstand hold (progress from tri-pod headstand hold to free standing)
pistols (ring or banded to weighted)
kip swing hollow/arch
*spend 1-2 minutes working on each movement…if you have the basics then progress to more complex variations of each movement
Conditioning: 15 EMOM
1 – row/run 13/10 calories
2 – 10/8 pushups + 10 jumping lunges
3 – 6 devils press 35/25#s
:40-:45 max working time per minute
201021 Hybrid WOD
Warm-up: 15:00
60 Cal Bike/Row/Run
Dynamic + Amrap: 10 Wall Balls + 10 Am Kbs + :30 Machine
Conditioning: 1:00 on :30 off for 4 Rds
1- Row/Run (bike if needed)
2- Wall Balls (20/14 to 10/9’)
3- Kb Snatches (switch as needed)
4- Elbow Plank
5- Sit-ups
*Extra :30 after each round for total round time of 8:00
201021 Burn WOD
Warmup: 10:00
dynamic + AMRAP: 10 step-ups + 10 RKS + :30 elbow plank
Conditioning: for time (20:00 cap)
50 step-overs (scale up to box jump overs)
40 AKS
30 wall balls
20 db push press
10 burpees to 6″ target
*20/15 calories after each movement AB or Echo bike
201021 FF WOD (De-load week)
Warmup: 10:00
dynamic + AMRAP: 10 bench press (light to mod) + 5/5 SA hang CJ + 50 single unders
Strength: 15 AMRAP
bb or db bench press x 8 (moderate #, focus on speed)
ring/bar/box dips x 8 (scale with band on rings if needed)
SA db or kb hang CJ x 6/6 (build heavier here)
12/9 calorie bike (moderate pace)
Conditioning: for completion (20:00 clock)
100 DU or 200 singles buy-in
20 db/kb hang CJ
30 goblet squats (same # as CJ)
40 TTB (sub situps or knee raises)
50 calorie machine
60 wall balls
100 DU or 200 singles buy-out
*note this is for completion, not for time so approach this workout at a “de-load” pace…you should not be lying on the ground afterwards… break up movements as needed to keep moving at a steady, recovery pace
201020 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 10 PVC Passthroughs + 10 Ring Rows + 10 BB Strict Press
Strength: 20:00 EMOM
1- 5 BB Strict Press + 7 Pushups
2- 5-7 Chin-ups
3- 10 BB Push Press (same as strict press)
4- :20 Chin-up/RR Hold
Conditioning: For time (9:00 Cap)
21-15-9
BBJO (24/20”)
DB Bench Press (50/35s)
Extra: For Completion
75 Medball Sit-ups
201020 FF WOD (De-load week)
Warmup: 10:00
dynamic + AMRAP: 12/9 calorie bike + 10 RR + 10 pass thrus + 10 situps
Aerobic Conditioning: every 8MOM complete x 4 sets (Burn class x 3 sets)
1000m row/2000m bike/800m run
20 alt. db snatches 35/20#
15 pullups/RR
5 burpees to 6″ target
*negative splits/round…new round starts every 8:00, no programmed rest between
201019 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 5 BB Front Squats + :30 Bike
Strength: 20:00
A) Accumulate 10 Reps @95-100% 2RM FS from last week
B) Amrap of:
10/10 Goblet Bulg Split Squats
:30 Dkb Wall-sit
5 BB Paused Front Squats (~65-70% of 1RM – goal here is speed out of pause)
Conditioning: 15:00 Amrap
8/6 Cal Bike
4 Devil’s Press
8 DB Hang Squat Cleans
4 Devil’s Press
Rest 1:00 b/t rounds – rounds should be sprints
201019 Burn WOD
Warmup: 10:00
dynamic + AMRAP: 10 cal bike + 5 goblet squats + 5 push ups + 5 RR
Conditioning: 28 EMOM
1 – 10 heavy goblet squats kb/db
2 – 7-10 pushups + 10-15 squats
3 – 15/10 calorie bike
4 – rest
201019 FF WOD (De-load Week)
Warmup: 10:00
dynamic + 21-15-9 rks + squats + 10 pvc pass thrus after each round
Strength: 15 AMRAP
heavy kb/db tempo goblet squat x 5 (22X1)
banded or light BB good mornings x 12
tempo box step-downs x 8/8 (:03 lowering on each rep)
banded seated (on bench) hamstring curl x 20
Strength/Conditioning: 20:00
10 back squats @ 50% 1rm
5 standing box jumps (increase height each round if possible)
15/10 calorie AB or Echo bike
5 standing broad jumps
201016 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 10 BB Bench Press + :30 Bike
Strength: 18:00
4 BB Bench Press (shooting for same weight as last week’s heavy 3)
20 Alt SL V-ups
10 Plyo + Deficit Pushups (onto plates, 5 ea.)
20 Medball Sit-ups
Conditioning: 4 Rounds FT w/ Partner (18:00 Cap)
100m Run
12 BB Stoh (95/65)
12/9 Cal AB or Echo
12 DB Bench Press (50/35s)
*YouGoIGo Exercises – P1 does 100m, P2 does 100m, P1 does 12 Stoh, P2 does 12 Stoh…etc.
201016 Burn WOD
Warmup: 15 AMRAP
C2 bike 1000m + 10 db bench press + 10 SL glute bridges + :30 plank
Conditioning: every 5:00 x 4 rounds w/2:00 rest between
C2 bike 1000m
10 burpee box step-ups
100 single unders
max wall balls remaining time
*try to increase pace and amount of wall balls every round, start slow, finish FAST
201016 FF WOD
Warmup: 8 AMRAP
bike :30 + 5 deadlifts (building) + 10 rks
Strength: 15 AMRAP
5 tng deadlifts (building to 5rm for the day)
banded lateral walk x 12 steps r/l
SL glute kickback x 10/10 w/:02 pause at the top
bb glute bridge x 10
Conditioning: for time w/partner (24 cap)
“Randy” – 75 power snatches for time 75/55#
75/60 calorie echo or AB (only FF pairs do 60)
“Fran” – 21-15-9 thrusters and pullups 95/65# (sub jumping PU or RR)
75/60 calorie echo or AB (opposite bike as first set)
“Grace” – 30 clean and jerks 135/95#
*break up work and bike however, one person working at a time
201015 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 10 RKbs + 10 Reverse Lunges + 5 TnG Deadlifts
Strength: 18:00 EMOM
1- 10 Deadlifts (3 Sets max)
2- Max distance Farmer Carry
3- Rest
Conditioning: 10 Rds for time (14:00 Cap)
50 Single Unders
10 Wall Balls (20/14 to 10/9’)
5 BJO (24/20”)
201015 Burn WOD
Warmup: 10:00
dynamic + 21-15-9 pvc pass thrus + squats + RKS
Conditioning: 4 EMOM x 5 sets (1:30 rest between)
1 – 10 db/kb thrusters
2 – 10 ring rows
3 – 10 dbl db/kb push press
4 – max distance run on treadmill
*each round add 1 rep per movement
201015 FF WOD (skill day)
Warmup: 10:00
dynamic + AMRAP: 2 wall walks (plexi glass) + 5 inch worms + :10/:10 star plank
Skill Work: (20:00 running clock)
handstand holds (free standing or on plexi)
strict TTB x 3-5 (legs straight, spotter if needed no swinging)
L-sit hold on paralletes
double unders (30+ UB try drag/heavy rope for 10-20+)
Conditioning: 12 EMOM (recovery pace)
1 – :45 bike/row/run
2 – 10-12 ring rows
3 – 5 pushups + 10 squats
4 – 15 RKS
Extra: if time allows
5-10 focused minutes of cool/down stretch/foam roll
201014 Hybrid WOD
Warm-up: 15:00
3:00 Machine (inc pace every :30)
Dynamic + Amrap: 10 Air Squats + 5/5 Kb Snatches + 5/5 Kb Cleans + :30 Machine
Conditioning: E8MOM for 32:00
25/19 Cal (any machine)
20 SKB Snatches (53/35)
25 Pushups
20 DKB Cleans (53/35s)
25 Sit-ups
*Max working time of 6:30 on sets 1-3
201014 Burn WOD
Warmup: 15 AMRAP
500/400m row + 21 squats + 15 kb swings + 9 pushups + 10 box jumps
Conditioning: 5 rounds for time (20 cap)
500/400m row
20 wall balls
15 AKS
10 box jumps (sub step overs) 24/20″
201014 FF WOD
Warmup: 10:00
dynamic + AMRAP: 5 bb bench press (build) + 5 pushups + 5 pause RR
Strength: 18 AMRAP
BB or DB (don’t drop dbs on floor) bench press x 8 reps
pause strict pullups (:02 pause chin over bar) x 5 (scale w/ band or 5 pause RR)
kneeling SA db/kb press x 8/8 (opposite knee up of working arm)
bb bent over rows x 8
*goal is 4-5 working sets
Conditioning: for time (12 cap)
30 db box step-overs 35/25# 24/20″ box
30/25 calorie AB or echo bike
30 db push press
30/25 calorie row
30 db reverse lunges (dbs at sides)
201013 Hybrid WOD
Warm-up: 10:00 Amrap
5 BB Strict Press + 10 Ring Rows + 10 PVC Passthroughs + :30 Bike
Strength: 18:00
A) 3 Max Sets of BB Strict Press @90%
B) Amrap remainder of time:
5 BB Push Press
7-10 Strict Chin-ups
15 DB Curls
Conditioning: 3 Rounds FT (15:00 Cap)
500/450m Row (sub 1000/900 C2 or 400m Run)
15 DB Stoh
12 DB Facing Burpees
9 DB Thrusters
201013 FF/Burn WOD (Aerobic Capacity)
Warmup: 10 EMOM
1 – bike/row/run building each round for :45
2 – 10 RKS + 6 burpees
Conditioning: Every 4:00 x 6 sets w/2:00 rest between (alternate interval A & B)
A) run/bike/row max distance in 1:30 + 16 db snatches + 14 pushups + max TTB/situps
B) 2 rounds 12 DL + 9 hpc + 6 STOH (db 35/25#s bb 135/95#) + max BFB remaining time
*competitor – 3 rounds DT for part B and 50/35# db
201012 Burn WOD
Warmup: 4 rounds (15:00 cap)
750m C2 + 25′ walking lunges + 10 RKS + 25′ bear crawl
Conditioning: 16 EMOM
1 – 13/8 calorie AB or Echo bike
2 – 15-20 situps
3 – 16 alternating step-ups (add dbs if desired)
4 – 75-100 single unders
201012 FF WOD
Warmup: 10:00
dynamic + FS build
Strength: 15:00
find 1rm front squat
WL: 10:00
find 1rm hang clean (power or squat)
Conditioning: 1:00 on/1:00 off x 5 sets
max distance or calorie AB/Echo bike, Run, or Row
201010 WL
Warmup: 8:00 AMRAP
10/7 calories + 5 burpee broad jumps + 10 goblet squats + :20/:20 banded FR stretch
Technique/Accessory: 30:00
1a. clean review (from floor)
1b. jerk review
2a. 4×2 segment high pull (2sec pause below and above knee)
2b. 4×1 pause jerk + split jerk (2sec pause dip/OH)
2c. 4×3 standing muscle squat clean
3a. 10 EMOM – 1 clean and jerk
201009 FF WOD
Warmup: 9 EMOM
1 – bike 12/8 calories
2 – 5 burpees + 10 squats
3 – rest
WL: 8 EMOM
1 hang power clean + 1 hang squat clean
*drop between reps, start at 60% 1rm hpc and add every 1-2 sets
Conditioning: 25:00 w/ partner
buy-in 120/90 calorie AB (echo 100/70) FF partner only do lower number
12 rounds
10 pullups
15 pushups
20 squats (squats have to be synchro w/partner)
5 rounds
8 devils press 35/25#s
10 db front squats
*max synchro burpees to 6″ target in remaining time
**split work however you’d like on all movement besides synchro air squats and burpees to 6″ target