210722 Hybrid WOD
Warm-up: 12:00
Dynamic + Amrap: 5 Front Squat (build) + 10/10 Bulg Split Squats + 15/15 Banded Lateral Steps
Strength: 18:00
1 Max Set @85% +5 lbs of 1RM (tie or within 1 rep of last week)
8×2 @75-80% of 2RM
*:30 Rest between sets
Conditioning: Amrap remainder
50’ Ddb/Dkb FR Lunge (ahap ub)
15 BB Glute Bridges (@2RM FS or heavier – in 2-3 sets)
5 Burpees + 5 BJO + 5 BBJO (SPRINT)
1:00 AB or Echo (Hold 72/64+ Rpm)
210722 Burn WOD
Warmup: 12 EMOM
1 – 12 alt box step-ups
2 – 10 pvc pipe OHS
3 – 5 pushups + 7 AKS
Conditioning: 25 AMRAP
500/400m row
8 db burpee box step-overs 35/25#s to 24/20″
1000m C2 bike
10 bb curls + 10 bb strict press (empty bar)
300/250m ski
20 situps or 20 strict knee raises
210722 FF WOD
Warmup: 10:00
2:00 machine + dynamic + AMRAP: 8 air squats + 8 pvc good mornings + 8 reverse lunges
Strength: 18:00 AMRAP
db split squat x 8/8
standing BB good mornings x 10 (AHAP w/ good form)
box pistols x 8/8 (stand on edge of 20-24″ box, if you don’t have pistols stand on the floor and use a ring for support on the way up, try the lowering on your own, work on this skill today!)
dbl kb SL deadlifts 35-44s/18-35s
Conditioning: 4 rounds for time (15:00 cap)
15/12 calorie AB or 12/9 calorie Echo
10 front squats 135/95# (1-2 sets, rx+ 155/115)
8 C2B pullups (scale pullups or jumping C2B pullups, rx+ 4 BMU)
6 devils press 35/25#s (rx+ 40/30#)
210721 Hybrid WOD
Warm-up: 10:00
2:00 Machine + Amrap: 10 Alt DB Strict Press (both OH) + 5 Jump Squats + 5 BB Push Press + 5 Burpees
Strength: 20:00
EMOM @0:00, 1:00, 2:00
:20 BB OH Hold (heavier than last week)
3:00-20:00
2 Strict Press @90%+
6 Strict Pull-ups
Max Push Press @ strict press weight
12 Ring Rows (difficult angle)
Conditioning: 15:00 Amrap
4500m Bike Erg or 2000m Row Buy-in
8 Push-ups
12 Wall Ball (20/14# to 10/9’)
16 KB Snatches (switch as needed)
210721 Burn WOD
Warmup: 10:00
3:00 machine + dynamic + 2:00 machine (faster pace)
Conditioning: 8 EMOM x 3 w/2:00 rest between
1) E – 15/12 calorie AB
O – 6 devils press 35/25#s
2) 15/12 calorie row
O – 6-8 burpees over the rower
3) E – 150m run (treadmill)
O – 16 alt db snatch 35/25#s
210721 FF WOD
Warmup: 10:00
dynamic + AMRAP: 5 bb strict press + 3 push press + 10 pass thrus + 5 RR
Strength: 18 AMRAP
BB push press x 5 (build)
standing alternating DB hammer curl x 16
deficit pushups x 10/6 (start with 45/25# plates if possible, build from there, UB)
dbl KB alt Pendlay rows x 12
db lateral raise x 15
Conditioning: For Time (4:00 cap)
30 thrusters 95/65# (needs to be UB, scale # if needed)
500m row
*waterfall start every 3:00
Extra: 10 EMOM
10 squats + 10 AKS 53/35# + 5 burpees
210720 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 5 BB DL (build) + 10 RKbs + :30 AB or Echo Build-up
Conditioning: E5MOM for 30:00
A) 20/15 Cal AB or 18/12 Echo (75 Rpm max)
1 Deadlift @85%+
10 BFB
1 Deadlift @85%+
B) 15/10 Cal AB or 12/8 Echo
2 Rds DB DT
DT = 12 DL + 9 HPC + 6 Stoh
Extra: 6 EMOM
1) :15 V-ups + :15 Toe Touches + :15 Hollow Hold
2) :45 Elbow Plank
210720 Burn WOD
Warmup: 10:00
dynamic + 21-15-9: calorie AB + RKS + situps
Conditioning: 25 AMRAP
1000m C2 bike
15 db bench press (2-3 sets, heavier than normal)
5 strict pullups (tough)
15 db box step-overs 35/25#s
sled push down/back (moderate and fast)
210720 FF WOD
Warmup: 12:00
400 jog + dynamic + AMRAP: 200m run + 10 situps + 10 reverse lunges + 5 burpees
Conditioning: 7 AMRAP x 4 w/3:00 rest between
15/10 c. AB or 12/7 c. Echo
10 CJ 115/85# (rx+ 135/95)
400m run (sub 1000m C2 bike only if needed)
10 TTB (sub situps or knee raises)
15 alt db snatches 35/25#s (rx+ 50/35)
*the goal is to start round 1 at a moderate pace and increase pace each round and get further through the AMRAP every round, your last round should be your best round, start slower than you think
210719 Hybrid WOD
Warm-up: 14:00
Dynamic + Amrap: 5 BB Back Squats (build) + 10 Air Squats + :30 Wall-sit + 200m Run
Strength: 24:00
Accumulate 25 Back Squats @10-20# LESS than last week
*Should be able to start with 5-7 reps on first set
Remainder of time:
16/16 Forward&Backward Banded Steps
15/15 SL Glute Bridges
3 Front Squats (:10 Hold @parallel each rep)
Conditioning: For time (7:00 Cap)
9-15-21
DB Thrusters
*400m Run between rds
210719 Burn WOD
Warmup: 7:00
400m jog + dynamic
Conditioning: 18 AMRAP
400m run
15 wall balls
20 situps
25/20 calorie C2 bike
Extra: every 3:00 x 3 rounds
400m run (turn around at 1:00 if you’re not to the sign, coach will signal you)
210719 FF WOD
Warmup: 10:00
dynamic + AMRAP: 5 FS (build) + 10 reverse lunges + 50 singles + 5 goblet squats
Strength: 15:00 (deload week)
Front squat: 5×5 @ 70% 1rm
*if you don’t have a 1rm or haven’t been following the program, complete 5×5 at a challenging but doable weight, increase each set if possible
Conditioning: AMRAP time remaining
400m run
5 back squats @ 60% 1rm
15/10 calorie AB
15 V-ups/10 ab wheel rollouts (alt rounds)
3 box jumps (build in height)
moderate sled push down/back (keep it moderate and fast)
210716 Hybrid WOD
Warm-up: 12:00
10 BB Bench Press + 10 PVC Passthroughs + 10 RKbs + 5 Burpees
Strength: 18:00
4 x 1.5 Bench Press @80%+ of 1RM
20 SL V-ups
10 Push-up + Renegade Row
30 In&Outs
Conditioning: 15:00 Amrap w/ Partner
30 Cal AB or 24 Cal Echo
20 DB Stoh (60/40s)
10 Deadlifts @315/205
*Deadlifts should be heavy enough to only complete singles or doubles back and forth
*Stoh should be heavy enough for a max of 5 reps back and forth
210716 Burn WOD
Warmup: 10:00
dynamic + 5 EMOM: 15 squats + 10 rks
Conditioning: 5 rounds for time (17:00 cap)
10 burpee box get overs 24/20″
3 rope walks
10/8 calorie Echo bike
3 wall walks (sub :30 hs hold)
Extra: 5 EMOM
5 v-ups + 15 situps
210716 FF WOD
Warmup: 10:00
dynamic + AMRAP: 5 bb DLs (build) + :30 plank + 10 heavy rks + :30 machine
Strength: 15:00
deadlift – 5 @ 75%, 3 @ 85%, 1+ @ 95% (add 20# to your 1rm, then x .9, then apply today’s percentages)
*if you don’t have a 1rm or haven’t been following the program spend 15:00 building up on heavy sets of 3 deadlifts
Conditioning: for time w/ partner (21:00 cap)
1000m run (Muza driveway) into…
3 rounds: 15 thrusters + 15 TTB 95/65# (sub knee raises)
800m run (car wash) into…
2 rounds: 50 synchro air squats + 20 synchro db hcj 35/25#s (10r/10l)
400m run
1 rounds: 12 synchro alt SDB devils press + 30 AKS (53/35#)
210715 Hybrid WOD
Warm-up: 12:00
Dynamic + Amrap: 5 Front Squat (build) + 10 Reverse Lunges on Plate + 15/15 Banded Lateral Steps
Strength: 15:00
Build to a 2RM Front Squat
1xMax @85% 1RM Front Squat (goal is 4+ reps)
*Rest minimum 3:00 after 2RM before Max set
Conditioning: Amrap remainder
10 BB FR Reverse Lunges on Plate
200m Run
10 BB Glute Bridges (@2RM FS or heavier)
200m Run
8 DB Burpee Clusters (ahap to stay ub)
200m Run
*Fast/heavy on movement – slow and steady on runs – stay moving throughout
210715 Burn WOD
Warmup: 5 rounds for quality (20 cap)
1000m C2 bike
15 rks
10/10 banded lateral steps
15 banded good mornings
Conditioning: 15 AMRAP
500m C2 bike
10 burpees to 6″
250m row
8 devils press
200m run
4 man makers
210715 FF WOD
Warmup: 12 EMOM
1 – machine :45
2 – 10 squats + 10 reverse lunges
3 – 75-100 singles
4 – 14 alt db snatches
Strength: 18 AMRAP (4-5 sets)
12 heavy bb alt reverse lunges
10 partner leg curls
12 alt goblet cossack squats
10 seated bb good mornings (light)
Conditioning: 16 EMOM
1 – 12-15 wall balls (rx+ 20) 20/14# to 10/9′
2 – 16 alt db snatches 35/25# (rx+ 40-50/30-35)
3 – 12 box jump overs (scale to step-overs)
4 – 16/12 calorie C2 bike
*max working time of 45-50 seconds per movement
210714 Hybrid WOD
Warm-up: 10:00
5 BB Strict Press + 5 BB Push Press + 10 Ring Rows + 10/7 Cal Machine
Strength: 20:00
0:00-16:00:
3 Strict Press @85%
20 Alt DB Hammer Curls
6 Push Press @ SP weight
10/10 DB Bent-over Rows
3 Min Emom on 17, 18, 19
:20 OH BB Hold (@same weight or heavier than last week’s :30)
Conditioning: 16 EMOM
1- :30 AB SPRINT
2- :30 Pull-ups (minimum 8 Pull-ups)
3- :30 Push-ups
4- Rest
*High effort throughout – AB Sprint should be all out until you burn out – no pacing
210714 Burn WOD
Warmup: 10:00
dynamic (5:00 cap) + 5 EMOM: :45 machine, build pace each round
Conditioning: 30 EMOM
1 – 15 db bench press (UB or 2 sets max)
2 – 10 box jump overs 24/20″ (scale to 12 step-overs if needed)
3 – 8 dbl db hang CJ
4 – 12-15 wall balls
5 – 1:00 wall sit
6 – rest
210714 FF WOD
Warmup: 10:00
dynamic + AMRAP: 8/8 SA db bench + 10 pass thrus + 5 pause RR + 15 band pullaparts
Strength: 20 AMRAP
10 alt db bench (start with both dbs locked out) + 5 db bench
8 strict chin-ups (accumulate in 2-3 sets, banded in J-cups to scale)
10 bb floor press (keep 2-3 racks open for pullups)
8 dbl db curls
10/10/10 db lateral raise drop set (start with light dbs 10s/15s for the first 10, then lighter weight for the next 10, then lighter yet for the last 10, use 5# plates and 2.5# plates for last sets if needed)
15 band pullaparts
Conditioning: for time (6:00 cap)
30/20 calorie AB
20 bar facing burpees
30/20 calorie row
*1:30 cap on AB, waterfall start new group every 3:00, goal is to finish each movement in 1:30 or less, MAX EFFORT SPRINT from start to finish
Extra: 5 EMOM
12 burpees to 10# plate, add 1 rep every minute, :50 max working time on first 4 rounds
210713 Hybrid WOD
Warm-up: 20:00
1:30 Machine Build-up or 400m Run
200’ Dkb FR Carry
10 Strict Pull-ups (Maximum 4 Sets)
1:30 Machine Build-up or 400m Run
2 Sled Push Laps (light and fast)
10 Strict Chin-ups
Conditioning: E5MOM for 25:00
18/14 Cal Bike Erg or Row (Min 2 Rds each)
6 Burpees Box Get-Overs (24/20”)
18 SKB Snatches (switch hands as needed)
6 BBGO (24/20”)
*Max working time of 4:00
210713 Burn WOD
Warmup: 12 EMOM
1 – AB :45 (increase pace each round, start slow)
2 – 14 reverse lunges + 5 AKS
3 – 75 singles
4 – 12 step-ups, move to 6 box jumps later rounds
Conditioning: every 1:00 on/:30 rest x 5 rounds
1 – c2 bike 18/15 calories
2 – 12 dbl db snatches 35/25#s (UB or 2 sets)
3 – 10 burpee step-ups 24/20″ (not overs)
4 – 75 singles + 20 air squats
*1:00 to complete the work, :30 of rest. If you finish the work under 1:00 you get more rest
210713 FF WOD
Warmup: 10 AMRAP
200m run + 8 empty bb thrusters + 8 bb high pulls + 8 pushups + 8 AKS
Conditioning: every 5:00 x 8 sets
400m run (scale distance if not completed under 2:15, sub 800m C2 only if needed)
Rds 1/3/5/7 – 2 rounds of Cindy (5 pullups + 10 pushups + 15 squats)
Rds 2/4/6/8 – 1 round of DT (12 DL + 9 HPC + 6 STOH) 115/85# rx+ 155/105#
*cap of 4:00 to work, share a bar with a partner if possible, one person start on Cindy after the first 400, the other start on DT, alternate rounds
**same times per round, pace the run accordingly and scale weight to complete DT or reps to complete Cindy in 4:00
210712 Hybrid WOD
Warm-up: 12:00
Dynamic + Amrap: 5 BB Back Squats (build) + 10 Reverse Lunges + 200m Run
Strength: 20:00
Accumulate 15 Back Squats @ weight where you can complete 2-4 reps per set
*Goal is to start with heavy weight for a set of 4 and continue with 2-3 reps per set until completion
Remainder of time:
20/20 Banded Lateral Steps
:20 Side Plank (R) + :30 Elbow Plank + :20 Side Plank (L)
:45 Dkb Hold
Conditioning: 3 RFT (13:00 Cap)
400m Run
Rd 1- 5 DB Man Makers
Rd 2- 15 DB Devil’s Press
Rd 3- 25 DB Thrusters
*35/25# – use same DBs throughout
210712 Burn WOD
Warmup: 10:00
2:00 machine + dynamic + 3:00 machine
Conditioning: 25 AMRAP
C2 bike 1000m (500 seated damper 5, 500 standing damper 10)
16 goblet cossack squats
heavy sled push down/back
200m run
12 dbl kb reverse lunges
210712 FF WOD
Warmup: 10:00
dynamic + AMRAP: 5 bb FS (build) + 10/10 banded lateral steps + 5 1 1/4 squats + :30 machine
Strength: 15:00
front squat – 5 @ 75%, 3 @ 85%, 1+ @ 95%
*add 20# to your 1rm then x .9 then apply today’s percentages, tie or beat your reps from 4 weeks ago
**if you don’t have a 1rm or haven’t been following the squat program perform sets of 3 reps at ascending weight
Strength Accessory/Conditioning: AMRAP time remaining
heavy sled push down/back
12 alt db russian step-ups
6 empty bb jump squats
12/12 banded front/back steps
100m sprint
210710 Burn WOD
Warmup: 10:00
dynamic + AMRAP: 12/9 calorie machine + 5/5 HCJ + 5 pause RR + 5 burpees
Conditioning: 25 EMOM
1 – 12/9 calorie AB
2 – 8 db power CJ
3 – 12 dbl KB FS
4 – sled push down/back
5 – rest
210709 Hybrid WOD
Warm-up: 8:00
10 DB Bench Press + 8/8 DB Push Press + 10 PVC Passthroughs + 15 Banded Tricep Extensions
Strength: 15:00
5 x 1.5 Bench Press @75%+ of 1RM
30 Heel Touches (per side)
10 Plyo Push-ups
10 Seated DB Strict Press
Conditioning: 24:00 Amrap w/ Partner
1000m Row
40 SDB Clean + Jerk (Heavy)
20 Wall Walks
400m Run
40 SDB Box Step-overs (DB must stay above chest)
40 Goblet Squats
*Use same heavy SDB throughout
210709 Burn WOD
Warmup: 10:00
dynamic + AMRAP: 200m jog + 15 squats + 10 db HPC + 5 burpees
Conditioning: 22:00 AMRAP w/ partner
400m run
30 DB front squats 35/25#s
400m run
30 hang power cleans
400m run
30 kb deadlifts 53/44#s
*complete the runs together, one person working at a time on the dbs/Kbs. Same weight for front squats and HPC, heavier KBs for the deadlifts.
210709 FF WOD
Warmup: 10:00
dynamic + AMRAP: 12/9 calorie row + 5 DLs (build) + 10 pass thrus + :10/:10 star plank
Strength: 15:00
deadlift – 3@70%, 3@80%, 3+@90% (1rm + 20#, x.9 then today’s percents)
Conditioning: 22:00 AMRAP w/ partner
400m run
30 front squats 95/65#
400m run
30 hang power cleans 115/85#
400m run
30 deadlifts 165/115#
*complete the runs together, one person working at a time on the BB. Add weight each movement (10-20#s), should be able to do easy sets of 5 back and forth on all movements, if you finish strip weight off to your FS and start over
210708 FBB WOD
Warm-up: 8 Min AMRAP: 1 minute machine, 10 wall squats, 10 KB swings, 10 sit-ups
- Deadstop D.L.
- Top set of 3
- Then, 2 sets of 10-12 at 60%
- 3 Rounds
- 8-10 Kang Squat
- 100’ S.A. Farmer Carry
- 8 Min EMOM
- :40 C2 Damper on 10
- :40 Wall-sit (Weighted if possible)
- 3 Rounds
- One Round 8-10 Weighted Knee Raises
- 2 Rounds 10-12 without weight
- Superset last set with 20-30 Reverse Crunches
210708 Hybrid WOD
Warm-up: 12:00
Dynamic + Amrap: 5 Front Squat (build) + 10/10 Bulg SS + 15/15 Banded Lateral Steps
Strength: 22:00
5×2.1.1 Front Squat @87.5-90% of 1RM Front Squat
1xMax @75% +5 lbs of 1RM Front Squat (goal is 6+ reps)
*Rest :20 between cluster Reps – 3:00 between sets
Conditioning: Amrap remainder
100m Sprint
15/15 BB Bulg SS (2020 Tempo)
12 BB Glute Bridges (ahap, heavier than last week)
400’ Farmer Carry
5 DB Man Makers + 5 DB Thrusters
*Perform each movement as fast/heavy as possible – rest as needed between to maintain intensity
210708 Burn WOD
Warmup: 12 AMRAP
3:00 machine + dynamic + AMRAP:
10 reverse lunges (off 45# plate)
10/10 banded lateral steps R/L
10 pause bodyweight glute bridges
5 1 1/4 squats (work your depth and controlled bounce)
Conditioning: 20 AMRAP
10 BB glute bridges w/:02 pause at top
500m C2
15/15 banded lateral steps
200m run
8/8 F/B db/kb goblet lunges
200m ski
210708 FF WOD
Warmup: 12 AMRAP
3:00 machine + dynamic + AMRAP:
10 reverse lunges (off 45# plate)
10/10 banded lateral steps R/L
10 pause bodyweight glute bridges
5 1 1/4 squats (work your depth and controlled bounce)
Strength: 20 AMRAP
bb glute bridge x 10 w/:02 pause at the top of each rep
goblet F/B lunge x 8/8 (R leg does forward lunge + reverse lunge = 1 rep, perform 8 in a row on one side then 8 on the other, hold kb/db in goblet)
face down banded hamstring curl x 15 (purple or red band)
1:00 recovery machine
Conditioning: 15 AMRAP (controlled pace)
2 rope climbs (sub 5 tough rope walks)
15/12 calorie AB or 12/9 calorie Echo
8 strict pullups (scale with band in J-cups, NO KIPPING)
1000m C2 bike or 400m run on AR (2:00 cap on work)
10-15 TTB OR 15 V-Ups OR :20 accumulated L-Sit on paralletes
*complete in any order, try to alternate machines with other movements so you don’t do 2 machines in a row or 2 movements like rope climbs and pullups together
210707 Hybrid WOD
Warm-up: 10:00
5 BB Strict Press + 5 BB Push Press + 10 Ring Rows + 10/7 Cal Machine
Strength: 20:00
0:00-15:00:
A) Build to a Max Strict Press
Remainder of time:
3 Push Press @100%+ of Max SP
10 DDB OH Sit-ups + 10 Sit-ups + :30 Hollow Hold
20 Banded Pullaparts
17:00-17:30 and 19:30-20:00
:30 OH BB Hold (heavier than last week)
Conditioning: For time (5:00 Cap)
15/10 Cal AB or 12/8 Cal Echo
25 Deadlifts @205/145
25 Wall Balls (20/14# to 10/9’)
15/10 Cal AB or 12/8 Cal Echo
Extra: 5:00 EMOM
:30 Deadhang
210707 Burn WOD
Warmup: 12 EMOM
1 – :45 machine (build pace each round)
2 – 16 alt db snatches
3 – 16 alt step-ups
4 – :40 elbow plank
Conditioning: 5 rounds for time (25 cap)
20/15 calorie AB or 16/11 calorie Echo
15 bb push press
15 wall balls
15 plate GTOH
210707 FF WOD
Warmup: 10:00
dynamic + AMRAP: 5 bb push press + 3 push jerks + 10 pass thrus + :30 machine
Strength: 15 AMRAP
3 bb push press + 2 push jerks (build)
1:30 rest between sets
Conditioning: 2 rounds for time (12 cap)
30 bb thrusters 75/55# (rx+ 95/65#)
50 DU (125 singles, sub 10/6 calorie ski)
15 bb power snatches (same weight as thruster)
rest 3:00 between
Extra: every 2:00 x 5 sets
10/7 pushups + 16 alt db snatches + 25 air squats
210706 ARC WOD
Warmup: 12 AMRAP
C2 bike 1:00
15 step-ups
15 pass thrus
10 ring rows
10 pass thrus
Strength: 18 AMRAP
8 bb bench press
12 band pullaparts
8 dbl db push press
12 bb curls
1:00 C2 bike
Conditioning: 15 AMRAP
200′ db farmers walk
500m C2 bike
20 air squats
250m row
10 pushups (sub bar in rack pushups, sternum height)
16 alt db snatches
Extra: 5 EMOM
10-15 situps
210706 Hybrid WOD
Warm-up: 12:00
400m Run (easy pace)
Amrap: 6 Alt DB Devil’s Press + 12 Alt DB Snatches + 10 PVC Passthroughs + :30 machine
@10:00: 400m Run (fast pace)
Conditioning: 2:00 On 2:00 Off for 9 Rounds
A) 200m Run + 6 DB Devil’s Press + Max Alt DB Snatches
B) 20/15 Cal Bike Erg + 20 Split Squat Jumps + Max Air Squats
C) 20/15 Cal Row + Max Burpees over Rower
*Alt A/B/C for 9 total rounds (3 each) – effort should be borderline sprint pace (85-90%)
210706 Burn WOD
Warmup: 10:00
3:00 machine + dynamic + AMRAP: 5 RR + 5 pushups + 10 squats
Conditioning: 16 AMRAP
400m run (300 on treadmill if it’s raining)
100 singles
800m C2 bike
20 wall balls
400m row
20 alt SL V-ups
Extra: every 2:00 x 5 sets
5 pushups + 10 AKS + 20 squats
210706 FF WOD
Warmup: 10:00
dynamic + AMRAP: 10 pass thrus + :30 wall sit + 5/5 SA KB swings + :30 machine
Conditioning: 3:00 on/1:30 off x 8 sets (alternate A and B)
A) 2 rounds: 10 deadlifts 155/105# + 10 BFB (rx+ 185/125#)
*max AKS remaining time
B) 2 rounds: 10 pullups + 25 air squats (rx+ c2b or 3-5 BMU, scale banded strict or RR, no jumping this week)
*max pushups remaining time
210705 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 5 BB Back Squats (build) + 10 Reverse Lunges + :45 Wall-sit
Strength: 20:00
Accumulate 20 Reps @85% +10 lbs of 1RM Paused Back Squat
*Goal is to add only 1 set – I.e. if last week took you 4 sets try to complete this week in 5 or less
Remainder of time:
16/16 Banded Forward and Backward Walk
10 V-ups w/ no heel touch + 20 In&Outs + 10 V-ups
Conditioning: 2 RFT (15:00 Cap)
30/24 Cal AB or 24/19 Cal Echo
15 DB Stoh
15 DB Step-overs (24/20”)
15 DB Front Squats
-Rest 3:00 between rds
210705 FF WOD
Warmup: 10:00
dynamic + AMRAP: :30 machine + 5 FS (build) + 5 box jumps + 10 reverse lunges
Strength: 15:00
front squat – 3 @ 70%, 3 @ 80%, 3+ @ 90% (add 20# to your 1rm x .9 then apply today’s percentages, tie or beat reps from 4 weeks ago)
Conditioning: AMRAP for Quality
heavy sled push down/back
dbl kb front fack carry x 200′
back squat x 8 @ 60% 1rm (moderate #, move fast)
db step-ups x 8/8 (perform all reps on one leg then switch)
10/8 calorie bike sprint or 200m sprint on treadmill or outside
210705 Burn WOD
Warmup: 8:00
3:00 machine + dynamic
Conditioning: 30 EMOM
1 – C2 bike x 15/12 calories
2 – alt db bench x 16
3 – kb goblet alt step-up x 12
4 – bb strict press x 12
5 – knee raise x 15 (sub situps)
6 – rest
210702 FF WOD
Warm-up: 10:00
Dynamic + Amrap: 10 BB DL (build) + 10 PVC Passthroughs + 5 PVC Tempo OHS
Strength: 15:00
Deadlift Program:
5 @65% — 5 @75% — 5+ @85%
*%s off of (1RM + 20#) x 0.9
**Tie/beat reps from 4 weeks prior
Conditioning: FT w/ Partner (16:00 Cap)
—15 Synchro Burpees—
5 Rds: YouGoIGo Exercises
6 Power Snatches @75/55 (rx+ 95/65)
6 OHS @75/55
—15 Synchro Burpees—
5 Rds: YouGoIGo Exercises
6 Hang Power Cleans
6 Thrusters
—15 Synchro Burpees—
Immediately after Conditioning:
Build to 1RM Bear Complex w/ remainder of class time
210702 Hybrid WOD
Warm-up: 8:00
10 DB Bench Press + 8 Alt DB CJ + 6 Alt Devil’s Press
Strength: 10:00
Build to a 1RM Bench Press
Conditioning: FT w/ Partner (17:00 Cap)
—20 BBJO (24/20”)—
5 Rds: YouGoIGo Exercises
5 Deadlifts @275/185
5 DB CJ
—20 BBJO—
5 Rds: YouGoIGo Exercises
10 Wall Ball (20/14# to 10/9’)
10 DB Bench Press
—20 BBJO—
Extra:
Build to a 1RM Bench Press
*Goal is 90% + of before
210701 Hybrid WOD
Warm-up: 12:00
Dynamic + Amrap: 5 Front Squat (build) + 15/15 Banded Lateral Steps + :20/:20 SL Wall-sit (sub 1:00 Wall-sit)
Strength: 18:00
4×2.2.1 Front Squat @85% of 1RM Front Squat
1xMax @75% of 1RM Front Squat (goal is 6+ reps)
*Rest :20 between cluster Reps – 2:00 between set
Conditioning: Amrap remainder
2 Sled Push Laps
15 BB Glute Bridges (ahap)
12 UB DB Thrusters (ahap)
:45 Dkb FR Hold
*Perform each movement as fast/heavy as possible – rest as needed between to maintain intensity
210701 FBB WOD
Warm-up: 8 Minute AMRAP: 250m Row, 10 Walking Lunges, 10 BW Glute Bridge, 10 Bird Dog
- Back Squat
- Work to 3RM
- 3×2 at 93%
- 3 Rounds
- 10-15 Single leg glute bridge
- 10-15 Bb Good Morning
- 16-20 DB Walking Lunges
- 2 Rounds
- 10-15 Sissy Squat
- 10-15 Heel Elevated Tempo Air Squat
- 3 Rounds
- One Round 8-10 Weighted Knee Raises
- 2 Rounds without weight
- Superset last set with 20-30 Reverse Crunches
210701 Burn WOD
Conditioning: every 3:00 x 5 sets
10 db deadlifts
R arm OH lunge 25′ (L arm in FR)
8 db front squats
L arm OH lunge 25′ (R arm in FR)
6 hang squat cleans
*2:15 cap on work, use a set of DBs that allows you to go UB until the L arm OH lunge. Men 35s-50s, women 20-35#s, KBs allowed as substitute, if you can’t make the cap, cut reps to 8/6/4, scale to dbl FR lunges if needed, no DBs at sides
Extra: 10 EMOM
12/8 AB calorie sprints
*cap of :40
210701 FF WOD
Warmup: 8:00 AMRAP
:30 machine + 10 kb sumo DL + 10 squats + 5/5 db push press + 10 pass thrus
Strength: every 3:00 x 5 rounds
10 db deadlifts
R arm OH lunge 25′ (L arm in FR)
8 db front squats
L arm OH lunge 25′ (R arm in FR)
6 hang squat cleans
*2:15 cap on work, use a set of DBs that allows you to go UB until the L arm OH lunge. Men 35s-50s, women 20-35#s, KBs allowed as substitute, if you can’t make the cap, cut reps to 8/6/4, scale to dbl FR lunges if needed, no DBs at sides
Conditioning: 20 EMOM
1 – C2 bike 15/12 calories (rx+ 18/15)
2 – 15 db STOH 35/25#s (rx+ 50/35#s)
3 – Echo bike 12/9 calories (rx+ 15/12)
4 – 15 pullups (sub jumping or RR, Rx+ 3-5 BMU)
5 – rest
210630 Hybrid WOD
Warm-up: 10:00
5 BB Strict Press + 5 BB Push Press + :45 Deadhang + 10 PVC Passthroughs
Strength: 20:00
0:00-15:00:
3 BB Strict Press + 3 BB Push Press (ahap, goal is 90%+ of last week’s 2+4)
8 Up-down Plank + 10 Alt Rotating Elbow Plank + 8 Up-down Plank
:45 Chinese Plank
17:00-17:30 and 19:30-20:00
:30 OH BB Hold (heavier than last week)
Conditioning: For time (12:00 Cap)
400m Run
40/35 Cal C2 Bike (seated)
200m Run
40 DB Bench Press (40/30s)
200m Run
40/35 Cal Bike Erg (standing)
400m Run
210630 Burn WOD
Warmup: 8:00
2:00 machine + dynamic + 2:00 machine
Conditioning: 20 AMRAP
400m run (outside if doors open or treadmill if closed)
20 alt db snatches
1000m C2 bike
5 rope walks
20/15 calorie AB
15 db bench press
*mix up the order of the movements as desired but try to pair cardio machines with strength movements, complete all of the movements in a round before repeating one of them
Extra: CORE EMOM x 8
Coach’s choice 🙂
210630 FF WOD
Warmup: 10:00 AMRAP
dynamic + 2:00 machine + 3 rounds: 10 db bench + 10 pass thrus + 10 RR
Strength: 18 AMRAP
10 alt db bench + 5 db bench (keep one locked out when doing the 10 alt reps, go straight into 5 regular reps with both dbs)
12/12 banded paloff press (standing, red bands)
8 plyo pushups (45# plates, explode up and jump hands onto plates, reset after each rep)
21s bb curl (7 bottom half + 7 top half + 7 full)
Conditioning: for time(5:00 cap)
30/21 calorie AB or 24/15 calorie echo bike
20 burpees
10 db devils press 35/25#s (rx+ 50/35, MUST BE UB)
*cap of 1:30 on bike…cap at 3:00 to finish burpees, move on if you’re not done by these time caps, this is meant to be an all out sprint from start to finish. Start a new group every 3:00 as needed
Extra: CORE EMOM x 8
coach’s choice 🙂
210629 FBB
Warm-up 8 minute AMRAP:
:30 AAB (arms only)
10 PVC Pass thru
5 Burpees
10 AKBS
- Bench Press
- Work to 3RM
- Then 3×2 at 93%
- 3 Rounds
- 12-15 Bent Over Row
- 10-15 Seated DB Lateral Raise
- DB Squeeze Press
- 6-8 heavy
- 10-15 moderate
- 15-20 light
- 3 Rounds
- 10-15 DB Fly
- Superset last set with 25-30 Reverse Fly
- 10-12 BB Curl
- For Quality 30-20-10
- Plate Push
- Ring Rows (pick a difficulty where you can do 8-10reps maximum)
210629 Hybrid WOD
Warm-up: 8:00
2:00 Machine
Amrap: 5 Burpee Box Jumps + 10 RKbs + 15 BW Glute Bridges + :30 Elbow Plank
2:00 Machine
Conditioning: E10MOM for 40:00
A) 21-15-9
AB Cal (18-12-6 Echo)
Deadlifts @225/155
B) 21-15-9
Row Cals
Box Jump atw Overs (20/16”)
*Max working time of 8:00 – Alt A/B
210629 Burn WOD
Warmup: 12 EMOM
1 – 12/10 calorie C2 bike
2 – 75 singles
3 – 12 alt box step-ups
4 – 12 wall balls
Conditioning: 25 EMOM
1 – 15/12 calorie C2 bike
2 – 100 singles
3 – 12 db box step-ups 35/25#s
4 – 3 wall walks or :30 HS hold or :30 BB OH hold 75/55#
5 – 12-15 wall balls
210629 FF WOD
Warmup: 8:00 AMRAP
machine 10/7 calories + 50 singles (6 cal ski) + 10 pvc OHS + 5 burpees
Conditioning: every 6:00 x 3 rounds – rest 5:00 – every 6:00 x 3 rounds (6 sets total)
2:00 machine
into
15 wall balls (rx+ 20)
10 TTB (rx+ 15, sub 15 knee raises)
15 box jump overs 24/20″
10 db power cleans 35/25#s (rx+ 40+/30+)
*5:00 cap on work
Notes: every round starts with 2:00 on a machine with the goal of increasing your meters/cals slightly every set. Mix the order of the other movements after the machine every round and increase your pace on those movements. Try to pace it so that round 1 you finish exactly at 5:00, take :05-:10 off your time each round throughout the 6 total rounds with a goal of finishing the last round at 4:00 or faster. Start your first set around 60-70% of your max effort. DO NOT GET SLOWER as you progress through the workout.
