210308 PL Class (Arc Members)
Warmup: 15 AMRAP
10/7 calorie AB or Echo bike + 10 box squats + 10 db bench press + 10 KB sumo DL
Squat: 20:00
5×5 @ 65% 1rm + 3 rounds: 10 alt db step-ups + 10 kb goblet squats
Bench: 20:00
5×5 @ 65% 1rm + 3 rounds: 10 pushups + 15 band pull-aparts + 10 db bench
Deadlift: 20:00
5×5 @ 65%
210308 Burn WOD
Warmup: 8:00
40/30 calorie machine + dynamic
Conditioning: 5:00 AMRAP x 5 w/2:00 rest between
A) 400m run + 10 burpee box jump overs + 20 alt db snatches 35/25#s
B) 1000m C2 bike + 20 db bench press + 10 dbl db snatches
*sub 500m row for 400m run if more than 6 people in class, 2:30 cap on run
210308 FF WOD
Warmup: 12:00
50/40 calorie machine + OH warmup PVC pipe and BB
Strength: 18:00
0-10:00: build to a 4rm OHS for the day (+5-10# from last week)
10-18:00: complete 3×4 @ 80% of above
*scale to Front Squat
Conditioning: for time (16 cap)
40 wall balls 20/14# to 10/9′
40 box jump overs 24/20″
40 alt db snatch 35/25#s
30 wall balls
30 box jump overs
30 db STOH (switch hands every 5)
20 wall balls
20 box jump overs
20 SA db thrusters (switch hands every 5)
210305 Hybrid WOD
Warm-up: 8:00 Amrap
8 BB Bench Press (build) + 50 Single Unders + 5 Burpees
Strength: 16:00
(4-3-2) BB Bench Cluster Set @80%+ (shoot for same weight as last week’s 3-2-1)
10 Strict Leg Raises
3 Wall Walks
:40 Accumulated L-sit
*For cluster set perform 4 reps – rest :15 – 3 reps – rest :15 – 2 reps
Conditioning: FT w/ Partner (22:00 Cap)
100 Synchro SDB Power Cleans (switch hands every 5 reps)
100 Push-ups
80 Synchro SDB Snatches (switch hands every 5 reps)
80 DB Bench Press
60 Synchro SDB STOH (switch hands every 5 reps)
60 Cal C2 Bike/Row (45 FF)
210305 Burn WOD
Warmup: 10:00
40/30 calorie machine + dynamic + 3 sets: 5 RR + 5 AKS + 5 squats + 5 pvc pass thrus
Conditioning: 18 AMRAP
15/12 calorie row/200m run (alternate rounds)
25′ front rack dbl db lunge 35/25#s
10 front squat
10 deadlifts
25′ walking lunge (weights at sides)
Extra: 6 EMOM
:20 SPRINT on machine of your choice (no C2 bikes :))
210305 FF WOD
Warmup: 8 AMRAP
machine :30 + 5 back squats (build) + 10/10 banded lateral steps + 10 bw glute bridges on bench
Strength: 18:00
0-8:00: build to 5rm in as few sets as possible
8-18:00: complete as many sets of 5 as possible at 80% of above, rest 1:00-1:30 btw
Conditioning: 20 AMRAP w/partner
5 pullups + 10 pushups + 15 squats
*while partner 1 is working on 5/10/15, partner 2 must complete 8/5 calories on echo or AB, switch when both partner have completed their work
210304 Hybrid WOD
Warm-up: 12:00
Dynamic + Amrap: 8 BB Back Squats (build) + 10 Ring Rows + :30 Machine
Strength: 20:00
A) 5 Sets Back Squat (5-5-4-4-3+) @90-92.5% (Same weight as last week on 5s, build on 4s and set of 3, last set is for max reps)
B) Amrap remainder:
10 Strict Pull-ups (Acc. in 2-4 sets)
20 Alt DB Hammer Curls
Conditioning: 5:00 On 3:00 Off x 2 Rds
2-4-6…Etc. Goblet Squats
6 SA Kb Thruster (3/3)
8 Am. Kbs
*Same bell throughout, restart ladder second round
210304 Burn WOD
Warmup: 12:00 EMOM
1 – 12 alt step-ups 24/20″
2 – 5 double DB power clean and jerks
3 – 15 situps
Conditioning: 16 EMOM
1 – 12 box jump overs 24/20″
2 – 12 push press 95/65#
3 – 12 heavy kb goblet squats or 12 alt ring pistols
4 – 3-4 rope walks
210304 FF WOD
Warmup: 12:00 EMOM
1 – 12 alt step-ups 24/20″
2 – 8 empty bb hpc and jerk
3 – 15 situps
Strength: 18 AMRAP
3 hang power cleans and jerks (unbroken) start moderate and build to 3rm
3 standing box jumps (step down) work to max height for the day
10/7 echo bike calorie sprint
rest :30 after HPC&J, rest :30 after box jumps, rest 2:00 after bike
Conditioning: 16 EMOM
1 – 12 box jump overs 24/20″
2 – 6 push jerks 135-165#/85-125#
3 – 12 alt. pistols (sub 12 kb goblet squats 53/35#s or pistols on rings)
4 – 1-2 rope climbs (sub 3-4 tough rope walks)
210303 Hybrid WOD
Warm-up: 15:00 EMOM
1- :45 Machine (increasing pace)
2- 16 Alt DB Snatches
3- 5 Burpee BJSD
Conditioning: 32:00 Amrap
200m Run
16 DB Deadlifts
15/10 Cal AB or Echo
12 BJO (24/20”)
15/10 Cal C2 Bike
8 DB Devil’s Press
*Rest :40 after each exercise. Rest 3:00 after Devil’s Press
210303 Burn WOD
Warmup: 10:00
dynamic + AMRAP: 250m row + 200′ farmers walk + 12/8 calorie AB
Conditioning: every 4:00 x 8 sets (alt. A&B)
A) 300/250m row + 16 alt db snatches + 10 alt. SA db devils press
B) AMRAP: 5 pullups + 10 pushups + 15 squats
*cap work at 3:15 for A…part B you work the full 4:00
210303 FF WOD
Warmup: 10:00
dynamic + AMRAP: 10 banded good mornings + 10 bb curls + 5 pause RR + :30 machine
Strength: 18 AMRAP
deadlift 5×5 @ 70-75% 1rm
banded face pull x 15
standing alt. db curl x 8/8 (hold opposite db at 90 degrees)
dbl kb/db bent over row x 8
*start the other 3 movements after your first set of 5 @ 70-75%
Conditioning: 4 rounds for time (15:00 cap)
20 SA db power cleans 50/35#s (switch hands every 5 reps)
15 SA db thrusters (switch hands every 5 reps)
10 SA alt. db man makers
210302 ARC Fitness WOD (no 6pm class)
Warmup: 16 EMOM
1 – :45 machine
2 – 6/6 db hang clean & jerks
3 – 12 squats
4 – 8 pushups
Conditioning: 15 AMRAP
C2 bike 15 calories
200′ farmers walk db/kbs
10 pushups (scale knees or box)
10 ring rows
:30 plank
Extra: 8 EMOM
10-15 situps
210302 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: :30 Deadhang + 10/10 DB Push Press + 5 Burpees
Strength: 20:00
10 Ddb/Dkb Push Press (:02 Pause @top of each rep)
10 Plyo + Deficit Push-ups
:30 Dkb FR Hold + 1:00 Dkb Farmer Hold
1:00 Recovery Machine
Conditioning: Every 1:30 for 15:00
10-1 Hang Cleans
1-10 Stoh
6 Lateral Burpees over DBs/KBs
*Rd 1 = 10 HC + 1 Stoh + 6 Lat Burpees
*Rd 10 = 1 HC + 10 Stoh + 6 Lat Burpees
210302 Burn WOD
Warmup: 15 EMOM
1 – machine :45
2 – 16 db snatches
3 – 50 singles + 10 squats
Conditioning: 28 EMOM
1 – C2 bike 15/12 calories
2 – 6/6 SA db clean and jerks
3 – 12-15 wall balls
4 – 3 rope walks
210302 FF WOD
Warmup: 12 EMOM
1 – machine :45 (increase pace each set)
2 – 10 RKS + 5 goblet squats
3 – 6 burpees
Conditioning: 10 EMOM x 3 w/2:30 rest between
1) E – 5 tng clean and jerks 115/85#
O – 8 lateral burpees over the bar
2) E – 15 wall balls 20/14# to 10/9′
O – 20/12 pushups
3) E – 50 singles + 12 jumping lunges
O – 10 AKS + 10 goblet squats 44/26#s
210301 Hybrid WOD
Warm-up: 12:00
Dynamic + Amrap: 10 Box Squats + 5 Tempo Goblet Squats + :30 Machine
Strength: 20:00
10 Box Squats (build)
10 Hollow Rocks (sub 1:00 Hollow Hold)
14 Dkb/Ddb Walking Lunges (ahap, hold weight at sides)
20 V-ups
Conditioning: For time (13:00 Cap)
160 Single Unders
16 Heavy Alt DB Snatches
80 Wall Ball (20/14 to 10/9’)
16 Heavy Alt DB Snatches
160 Single Unders
*Should not be able to TnG reps with DB
210301 Burn WOD
Warmup: 10:00
dynamic + AMRAP: 12/8 calorie C2 bike + 50 singles + 10 step-ups + 10 situps
Conditioning: 6 rounds for time (25:00 cap)
15/12 calorie C2 bike
10 db box step-overs 24/20″ 35/25#s
15 situps or TTB
100 single unders
*max distance C2 bike or row remaining time
210301 FF WOD
Warmup: 10:00
dynamic + oh warmup pvc pipe and empty BB
Strength: 18 AMRAP
0-10:00: build to a 5rm OHS for the day, scale FS
10-18:00: complete 3×5 at 80% of above, rest 2:00 between
Conditioning: 3 RFT (14:00 cap)
35-25-15 overhead squats (empty bar-#75/55-#95/65) sub FS #75/55-#95/65-#115/85
15/12 calorie AB or Echo bike
15 TTB sub leg raises/knee raises
210226 Hybrid WOD
Warm-up: 10:00
30 PVC Passthroughs + Amrap: 8 BB Bench (build) + 15 Seated DB Tri Ext + :30 Machine
Strength: 16:00
(3-2-1) BB Bench Cluster Set @80%+
10 AB Wheel Rollouts
:35 Acc L-sit (rig/ring/bar) try to complete in same # of sets as last week’s :30)
*For cluster set perform 3 reps – rest :15 – 2 reps – rest :15 – 1 rep
Conditioning: FT w/ Partner (20:00 Cap)
1500m Row or 3000m C2 Bike or 600m Run
30 Synchro DB Push-up + Renegade Row
40 Synchro DB Thrusters
50 Synchro Sit-ups
1500m Row or 3000m C2 Bike or 600m Run
*May NOT use same machine for start/finish – split up work on machines however
210226 Burn WOD
Warmup: 15 AMRAP
300m run + 15 situps + 6/6 db hang snatches (build) + 12/9 calorie AB + 8 RR
Conditioning: 23 AMRAP
200m run
10 V-Ups
rest 1:00
12/9 calorie AB or Echo bike
10 ab wheel rollouts
rest 1:00
500m C2 bike
10 strict pullups
rest 1:00
210226 FF WOD
Warmup: 8:00
dynamic + AMRAP: 5 hang power cleans + 3 FS (build) + 10 pass thrus + :30 machine
Weightlifting: 20:00
0-8:00: technique review (full squat clean, from floor)
8-10:00: setup for WL EMOM
10-20:00: 10 EMOM – 2 squat cleans from floor, reset after each
Conditioning: for time w/partner (15 cap)
buy-in: 100 synchro air squats
3 rounds
15 db thrusters 35/25#s
15 burpee box over 24/20″
15 dbl db HCJ
15 db box step-overs
210225 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 10 BB Back Squats (build) + 10 Ring Rows + :30 Machine
Strength: 20:00
A) 5 x 4 Back Squat @90% (5-10 lbs up from last week)
B) Amrap remainder:
21s BB Curls (7 B. half / 7 T. half / 7 Full)
15 BB Upright Rows
Conditioning: 16:00 EMOM
1- 12 DKB Reverse Lunges
2- 15-20 V-ups
3- :30 Up-down Plank
4- :45 DKB FR Hold
*Max working time of :45
210225 Burn WOD
Warmup: 8:00
dynamic + AMRAP: AB/Echo :30 + 12 alt db snatches
Conditioning: 5 rounds for time (28:00 cap)
25/18 calorie AB or Echo bike
12 alt single arm db devils press 35/25#
10 hand release pushups
12 db hang CJ (6/6)
10 jumping lunges
210225 FF WOD
Warmup: 10:00
dynamic + AMRAP: 8 situps (move to 5 TTB) + 10 RKS + :30 machine
Strength: 18 AMRAP
sumo deadlift x 5
weighted elbow plank x :30
SL deadlift x 8/8 (hold weight in opposite hand of working leg)
AB or Echo bike 15/12 calories (90% effort…men 80+rpms/70+rpms)
Conditioning: for time (16:00 cap)
60 TTB (scale 75 situps)
50/40 calorie machine
40 alt db snatches 50/35#s
30 power cleans 115/85#
210224 PL Class (Arc Members)
Warmup: 5 rounds (10-15:00)
1:00 C2 bike + 5 pushups + 5 ring rows + 10 box squats (16-20″)
Squat: 20:00
0-10:00: find 1rm box squat
10-20:00: 5×5 @ 60% of 1rm
Bench: 20:00
0-10:00: find 1rm bench press
10-20:00: 5×5 @ 60% 1rm
Deadlift: 20:00
0-10:00: technique and work to a 1rm if possible
10-20:00: 5×5 @ 60% 1rm or continue technique work at lighter weights
210224 Hybrid WOD
Warm-up: 15:00
30/24 Cal Machine + Dynamic + Amrap: 6/6 DB Push Press + 10 Reverse Lunges + 12 Alt DB Snatches + :30 Machine
Conditioning: 30:00 Amrap
15/12 Cal Row + 20 DDB/DKB Deadlifts (53/35s)
—Rest 1:30—
15/12 Cal AB/Echo + 10 DDB/DKB Hang CJ
—Rest 1:30—
15/12 Cal Run + 8 Burpees
—Rest 1:30—
*Try to keep higher pace than normal on each interval but not quite a sprint. DB/KB movement should stay UB.
210224 Burn WOD
Warmup: 8:00
dynamic + AMRAP: 500m C2 bike + 75 singles + 10 AKS
Conditioning: every 3:00 x 10 sets, alt A & B
A) C2 bike 1000m
B) Row 500/450m
*2:30 cap on work each set
210224 FF WOD
Warmup: 8:00 AMRAP
dynamic + AMRAP: 5 front squats (build) + 8 lunges + :30 machine
Strength: 18 AMRAP
pause front squat x 3 (:02 pause at bottom, build in #)
SL bodyweight glute bridge on bench x 10/10
alt db step-ups x 16
banded lateral walk x 15/15 steps
Conditioning: 20 EMOM
1 – 12 dbl db/kb front squats 53/35#s
2 – 75 singles (scale up to 30 DU)
3 – 15 wall balls 20/14# to 10/9′
4 – max reps pushups
5 – rest
210223 Hybrid WOD
Warm-up: 10:00
5 BB Strict Press + 10 PVC Passthroughs + 15 Banded Pullaparts + :30 Machine
Strength: 15:00
Find 1RM Strict Press
Build from there to find 1RM Push Press
Conditioning: E2MOM for 20:00
A) 5 DB Man Makers + Max Push-ups until 1:20
B) 20 Wall Balls (20/14# to 10/9’) + Max Am Kbs until 1:20
*Alt A/B for 5 Rds – Scale DB weight or WB reps to complete about :20 for push-ups/akbs each round
210223 Burn WOD
Warmup: 12 EMOM
1 – machine :45
2 – 6 dbl db HCJ
3 – 16 reverse lunges
Conditioning: 10 rounds for time (25 cap)
10 wall balls 20/14# to 10/9′
5 dbl db HCJ
50 singles
500/400m C2 or 250/200m row
210223 FF WOD
Warmup: 8:00
dynamic + AMRAP: 8 bb strict press + 10 pass thrus + :30 plank
Strength: 15 AMRAP
2 bb push press + 3 bb push jerks (build)
seated alt db hammer curl x 8/8
kb pushup plank pull-thru x 6/6
Conditioning: 31:00
10 EMOM
12/9 calorie machine
rest 3:00
8 EMOM
14/10 calorie machine
rest 4:00
6 EMOM
16/12 calorie machine
*switch machines each EMOM if you’d like or stay on the same throughout, if you can’t complete the cals in the minute, work for :45 rest for :15 each minute
210222 Burn WOD
Warmup: 10:00
40 calorie bike/row + dynamic
Conditioning: every 2:00 x 12 sets (alternate A and B)
A) 12/9 calorie AB or Echo + 15 AKS 44/26#
B) 12/9 calorie row + 8 burpees over the rower
210222 FF WOD
Warmup: 10:00
dynamic + OH snatch prep (pvc pipe to empty bb)
Weightlifting: every 1:30 x 8 sets
(1) 3 position snatch, power or full squat
*complete 1 from high hang, 1 from hang above knee, 1 from floor…complete UB
Conditioning: for time (12:00 cap)
30-20-10
pullups (sub/scale banded strict or jumping)
front squats 115/85#
10 lateral burpees after each set
**set pullup bar 6″ above head for jumping pullups
210222 Hybrid WOD
Warm-up: 14:00
Dynamic + Amrap: 2/2 FS/BS + 10 Reverse Lunges + 5 Box Jumps (build in height) + :30 Machine
Strength: 16:00
Find 1RM Front Squat
*Take your time – do not make big jumps once you get to 80% – minimum of 1:30 rest between attempts over 80-85%
**If done early complete sets of 1-3 reps of Back Squat at 90-100% of 1RM FS
Conditioning: 3 Rds For Time (14:00 Cap)
20/15 Cal Echo or AB
12 DB Box Step-overs
8 DB Burpees
4 DB Burpee Box Step-Overs
210219 Hybrid WOD
Warm-up: 10:00
8 BB Bench Press (build) + 8/8 DB Strict Press + 8 Burpees
Strength: 18:00
Max Bench @87.5-90% (try to get within 2-3 reps of last week’s 85%)
Accumulate :30 L-sit (rings/parallettes/rig)
20 V-ups (without heels touching ground)
Conditioning: For time w/ Partner (16:00 Cap)
80 Burpee Box Overs (24/20”) Buy-in:
10 Rds (YouGoIGo):
2 SDB Snatches
4 SDB Squat Cleans
6 SDB Stoh
*Once 80 BBO completed – partner 1 completes 2/4/6 Right then 2/4/6 Left – that is round 1 – partner 2 completes 2/4/6 Right then 2/4/6 Left – that is round 2
210219 Burn WOD
Warmup: 8:00
40 cal machine + dynamic
Conditioning: 26 AMRAP
1500 C2 bike/750m row (alternate rounds)
15 db box step-overs 35/25#s 24/20″
20 wall balls 20/14# to 10/9′
25 alt db snatches 35/25#s
30 air squats
210219 FF WOD
Warmup: 8:00
dynamic + AMRAP: 5 muscle cleans (empty BB) + 5 pp + 10 squats + :30 machine
Weightlifting: 20:00
0-10:00: full squat clean technique
12-20:00: 8 EMOM – 1 full squat clean
Conditioning: 16 AMRAP (igo/ugo full rounds)
5 tng power cleans 115/85#
8 FR reverse lunges (same weight as cleans)
5 thrusters
5 lateral burpees over the bar
*bars slightly staggered in middle of the floor, partner waits under rig to be tagged
210218 Hybrid WOD
Warm-up: 12:00
Dynamic + Amrap: 5 BB Back Squat (build) + 10 1+1/4 Squats + :30 Bike
Strength: 20:00
A) 5 x 5 Back Squat @87.5% (5-10 lbs up from two weeks ago)
B) Amrap remaining time:
20/20 Banded Lateral Steps
:20/:20 SL Wall-sit
Conditioning: 3 Rounds FT (13:00 Cap)
100 Single Unders (50 Double Unders)
50 Air Squats
25 Deadlifts (155/105)
*Deadlifts should be completed in 2-4 Sets
210218 Burn WOD
Warmup: 8 AMRAP
40 calorie machine + dynamic
Conditioning: 10 rounds for time (20 cap)
14 SL V-ups
12 AKS 44/26#
10 calorie AB or Echo
8 KB/DB deadlifts 44/26#s
Extra: 5 EMOM
6 calories + 10 jumping lunges
210218 FF WOD
Warmup: 8:00
dynamic + AMRAP: 5 bb push press (build) + 10 pass thrus + 75 singles
Strength: 16 AMRAP
5 bb push press (continue to build)
8/8 db bent over rows
15 banded tricep extensions
16 alt db curls
Conditioning: 25 EMOM
1 – C2 bike 15/12 calories
2 – 15 AKS 53/35#s
3 – 10 burpee box overs 24/20″ (jump or step)
4 – 1-2 rope climbs (scale 3-4 rope walks)
5 – rest
*max working time :45-:50
210217 Hybrid WOD
Warm-up: 15:00
Dynamic + Amrap: 10 Am Kbs + 10 Walking Lunges + 20 Single V-ups + :45 Row/Run (Alt)
Conditioning: E10MOM for 30:00
A) 500m Run
*EMOM including 0:00: 10 DDB Snatches
B) 50 BFB
*EMOM including 0:00: 8 BB FR Reverse Lunges
C) 2000/1800m Row
*Max working time of 8:00 on each
210217 Burn WOD
Warmup: 12 EMOM
1 – machine :40
2 – 12 AKS
3 – 10 wall balls
Conditioning: 28:00
10 AMRAP
5 AKS + 10 situps + 15 squats
rest 2:00
10 AMRAP
20 cal c2 bike + 10 db thrusters 35/25#s
rest 2:00
4 AMRAP
10 db power cleans + 10 wall balls
210217 FF WOD
Warmup: 10:00
50/40 calorie machine + dynamic + 20 pvc pass thrus
Conditioning: 40 AMRAP (at skill/strength pace)
15 db bench press (AHAP, stay UB)
1000m C2 bike
10 tng deadlifts (60-70% 1rm)
400m run
6-10 strict pullups (banded strict in rig if needed, weighted if you can do 10+ UB)
500m row
6-10 strict dips (rings w/band or box or bar)
20/16 cal Echo bike
*start anywhere you’d like and mix order but always alternate a strength movement with a machine, never 2 strength movements or 2 machines back to back
210216 Hybrid WOD
Warm-up: 10:00
40/32 Cal Machine + Amrap: 5 BB Strict Press + 10 PVC Passthroughs + 15 Banded Pullaparts
Strength: 20:00
1 Strict Press + 2 Push Press (heavier than last week’s 2+4)
:30 90° BB Curl Hold + 10 BB Curls
10 Push-up + RR
10 Strict Pull-ups (5s eccentric, max 5 sets)
Conditioning: For time (15:00 Cap)
40/32 Cal C2 (standing damper 10)
40 SDB Hang CJ (switch as needed)
40/32 Cal Echo
30 BJO (24/20”)
40/32 Cal Row
20 DDB Hang CJ
210216 Burn WOD
Warmup: 8:00
dynamic + AMRAP: 50 singles + 10 cal row + 8 squats
Conditioning: 30 EMOM
1 – row 15/12 calories
2 – 12 goblet squats (kb/db AHAP)
3 – 12 burpees
4 – 100 singles (35 DU)
5 – 7/7 SA db hang CJ
6 – rest
210216 FF WOD
Warmup: 10:00
dynamic + AMRAP: 5 box squats (build) + 8 jumping lunges + 10 AKS
Strength: 20 AMRAP
box squat x 5 (build every set to tough 5rm for the day)
partner hamstring curls x 8 (on floor)
banded lateral walk x 15/15 steps
kb/db tempo goblet squat x 5 (21×1 = 2 down, 1 pause, fast up, 1 breath, AHAP)
Conditioning every 2:00 x 8 sets (alternate A&B for 4 rounds each)
A) 18/14 AB or Echo bike or 150m run
B) 30 DU (60 singles) + 8 BFB + 12 thrusters 75/55#
*1:30 cap to get work done, scale reps/weight if needed to finish on time
210215 Hybrid WOD
Warm-up: 12:00
Dynamic + 2/4 FS/BS + 10 Reverse Lunges + :30 Machine
Strength: 22:00
6 x 1/2 FS/BS (10+ lbs heavier than last week’s 2/4)
*Rest 2:30-3:00 between sets)
Conditioning: E3MOM for 12:00
8 Alt Devil’s Press
12 Alt DB Snatches
16 Wall Balls (20/14# to 10/9’)
*Same DB for D.Press/Snatches – scale Reps to complete work in 2:10
210215 Burn WOD
Warmup: 10:00
dynamic + AMRAP: 10 db bench + 10 pass thrus + 5 RR + :30 machine
Conditioning: 25 AMRAP
1000m C2 bike
30 db bench press (sets of 8-10 reps)
30 ring rows (scale up to pullups)
1000m C2 bike
20 db bench press
20 ring rows
1000m C2 bike
10 db bench press
10 ring rows
210215 FF WOD
Warmup: 10:00
dynamic + snatch warmup: high pull + muscle snatch + power snatch + OH squat + squat snatch (5 reps at each movement, PVC pipe then empty barbell)
Weightlifting: 20:00
10:00 – full snatch (from floor) power/squat
8 EMOM – 2 full snatches (your choice power/squat)
Conditioning: 4 rounds for time (17 cap)
20 calorie row/C2 bike
15 TTB (sub 15 MB situps 20/14#)
10 power cleans 135/95#
5 devils press 35/25#s
210212 Hybrid WOD
Warm-up: 10:00
8 BB Bench Press (build) + 5 Tempo Push-ups + 5 Burpees
Strength: 15:00
Max Bench @85% (try to get within 2-3 reps of last week’s 80%)
16 Leg Lifts Over DB
15 Banded Tricep Pull-down (PVC if preferred, 3s pause at extension)
15 V-ups
Conditioning: For time w/ Partner (20:00 Cap)
85 Cal AB/Echo (65 FF)
65 Box Jump Overs
45 DB Box Step-Overs
25 DB Burpee Box Step-Overs
*30 DB Bench before each movement (15 each partner in a row)
210212 Burn WOD
Warmup: 10:00
dynamic + AMRAP
Conditioning: 20 AMRAP
1000m C2 bike
10 db thrusters
8 lateral burpees over dbs
6 devils press
rest 1:30
*perform each round as a sprint AFTER you get off the bike…pace the bike between 1:50-2:00M/2:00-2:25F
210212 FF WOD
Warmup: 10:00
dynamic + AMRAP: 3 power cleans + 2 squat cleans + 1 front squat
*start empty bar and build to moderate
Weightlifting: every 2:00 x 8 sets
1 power clean + 1 hang squat clean x 2 (build every 1-2 sets)
*perform each rep as a complex, drop and reset between reps 1 and 2…power clean + hang squat clean, drop bar and reset, repeat
Conditioning: For Time w/partner (18 cap)
5 rounds
20 TTB (sub leg raises or db situps)
20 calorie AB or Echo bike (FF pairs 16)
20 deadlifts 185/125#s
210211 Hybrid WOD
Warm-up: 12:00
Dynamic + Amrap: 10 RR (move to 5 Pull-ups) + 10 BB Curls + 20 SL V-ups
Strength: 20:00
5 Pull-ups + 5 Chin-ups
15 DB Sit-ups
:30 Acc Chin-over-bar Hold (Alt Pronated/Supinated)
:45 Hollow Hold
Conditioning: 12;00 Amrap
6 Heavy Alt DB Snatches
10 Alt DB Squat Cleans
14/10 Cal Run/C2 (Bike or Row)
*Same DB for first two movements
210211 Burn WOD
Warmup: 12 EMOM
1 – machine :45
2 – 10 reverse lunges + 8 squats
3 – 10-15 RKS
4 – :30 shoulder taps
Conditioning: For Time (24:00 cap)
60/50 calorie AB or Echo bike
50 wall balls
40 db snatches
30 SL V-ups
40 SA db CJ (alt arms every 5)
50 air squats
60 AKS
*max distance row or C2 bike remaining time if you finish before cap
210211 FF WOD
Warmup: 8 AMRAP
machine :30 + 16 walking lunges + 5 RR + 5 hand release PU + 10 banded good mornings
Strength: 20 AMRAP
15/12 cal AB or Echo at 68-70/58-62rpms
20/20 banded lateral walk steps R/L
20 alt. db step-ups (10/leg)
12 kb pull-thrus
5-8 strict pullups (sub banded strict)
5-8 strict dips (sub bench or banded dips)
Conditioning: 4 rounds for quality
20/15 calorie row/C2 bike (alternate rounds)
10 box jumps (step down) 24-30″/20-24″
15 heavy russian KBS (sets of 5) 53-88/44-70#
20 SA db OH walking lunges (10 steps w/db in R, 10 in L hand)
210210 Hybrid WOD
Warm-up: 12:00
35/25 Cal Machine + Dynamic + Amrap: 5 Burpees + 10 RKBS + 15 Air Squats + :30 Machine
Conditioning: 10:00 EMOM x 3 (2:00 Rest b/t)
1A- 125m Run
2A- 15 Am Kbs (53/35#)
1B- 10 BFB
2B- 10 Deadlifts @225/155 (1-2 Sets)
1C- Standing C2 (10 damper)
2C- Recovery pace C2 (5 damper)
*Each 10:00 you’re alternating between minutes 1/2 for 5 rounds
210210 Burn WOD
Warmup: 10:00
dynamic + AMRAP: 5 RR + 5 pushups + 10 alt step-ups + 10 calorie machine
Conditioning: 5 AMRAP x 5 w/1:30 rest btw
1) Cindy – 5 pullups/10 pushups/15 squats
2) 4 devils press + 8 box step-overs
3) 10 calorie row + 6 burpee over rower
4) 10 calorie Echo + 50 singles
5) 30 mountain climbers + 20 toe touches + 10 situps
210210 FF WOD
Warmup: 8:00
dynamic + AMRAP: 5 bb push press (build) + 10 band pull-aparts + :30 c2 bike/runner
Strength: 18 AMRAP
5 bb push press (continue to build to tough 5rm for the day)
15 seated banded row
200′ farmers walk (heavy kb/db)
15 db lateral raises
200m sprint/300m c2 bike sprint (alt. rounds)
Conditioning: for time (15:00 cap)
21-15-9
power clean 115-135/75-95#
shoulder to overhead (pp or push jerk)
back squat (from floor)
*choose weight based off of what you can STOH for 3 sets of 7 in the round of 21…pc should be all singles, 2-3 sets on STOH, UB back squats
210209 Hybrid WOD
Warm-up: 12:00
Dynamic + Amrap: 5 BB Strict Press + 10 Push-ups + 15 Banded Pullaparts
Strength: 18:00
2 Strict Press + 4 Push Press (heavier than last week’s 3+6)
1:00 Deadhang (1-2 Sets)
10 Push-up + Renegade Row
300’ Farmer Carry (1-2 Sets)
Conditioning: 4:00 On 2:00 Off x 3
30/24 Cal AB/Echo Buy-in:
Max SKB Cleans/Snatches/CJ
*Change movement each round – 2:00 Cap on cals
210209 Burn WOD
Warmup: 8:00
dynamic + AMRAP: machine :30 + 8 wall balls + 8 RR + 8 reverse lunges
Conditioning: every 2:00 x 10 sets (5 each, alternate A & B)
A) shuttle sprint 600′ (garage door to center, back to garage door, then full length down/back, do this twice to equal 600′)
B) 10 wall balls + 8 db hcj + 10 wall balls
Core: 3 sets for quality
20 single leg V-ups
15 weighted situps
10 ab-wheel rollouts
210209 FF WOD
Warmup: 15 EMOM
1 – machine :45 (increase pace every round)
2 – 6/7/8/9/10 dbl db HCJ (1st round 6 reps, last round 10)
3 – 75 singles (progress to 25 DU if you have them by 3rd-4th round)
Conditioning: 30 EMOM
1 – 15/12 calorie C2 bike/Row (alt rounds, scale up to 18/15)
2 – 8 db thrusters 35/25#s (scale up to 50/35#s)
3 – 30 DU (sub 90 singles)
4 – 16 alt db snatches 50/35#s
5 – 15 wall balls 20/14#s to 10/9′ (scale up to 20)
6 – rest
*max working time of :45 per round, scale reps and/or weight if needed to make this happen
*if you’re confident you can complete all 30 minutes as prescribed, scale up weight/reps as listed above
210208 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 3/5 FS/BS + 8/8 Bulgarian SS + :30 Machine
Strength: 22:00
6 x 2/4 FS/BS @10-15 lbs heavier than last week’s 3/6
*Rest 2:30-3:30 between sets
Conditioning: 13:00 Amrap
5-10-15…etc Wall Balls (20/14 to 10/9’)
75 Single Unders
5 Devil’s Press
*Rest 1:00 b/t rounds – goal is to stay UB on Wall Balls
210208 Burn WOD
Warmup: 10:00
dynamic + AMRAP: 12/8 calorie machine + 12 db snatches + 10 squats + 5 RR
Conditioning: 22 AMRAP
400m run/1000m C2 bike (alternate rounds)
100 singles (35 DU)
20 alt db snatches 35/25#s
15 dbl db front squats
10 dbl kb deadlifts 53/35#s
5 burpees to 6″
210208 FF WOD
Warmup: 10:00
dynamic + overhead prep: 5 reps at each x 2 sets (pvc/BB)
5 OHS + 5 pause OHS + 5 1 1/4 squats + 5 sots press
Weightlifting: 20:00
0-10:00: hang power/squat snatch (above knee) technique
12-20:00: 8 EMOM – 2 hang snatches (squat or power)
Conditioning: 14 AMRAP
front squats 115/85#
lateral burpee over bar
10/7 calorie bike
3/6/9/12….etc ladder on FS and lateral burpees over bar
2/6/2021 In-House Partner Competition
WOD 1 – Max
In a 10:00 window find a 3rm front squat, from the floor. If you perform a squat clean of any type (floor, hang, hip) on the first rep it does count as the 1st rep of the 3 front squats. As many attempts as you’d like in the 10:00, you can go up or down in weight. Mixed pairs will have 2 separate bars, same sex pairs will share a bar and weights.
WOD 2 – Max Cals
4 total intervals, accumulate max calories on each machine. Order as follows…
1 – 3:00/1:00 C2 bike
2 – 3:00/1:00 C2 rower
3 – 3:00/1:00 echo bike
4 – 3:00/1:00 assault bike
*partners alternate every 1:00 on the machine…Partner 1 does minutes 1 and 3, partner 2 does minute 2. The second interval it switches. Partner 2 does minutes 1 and 3, partner 1 does minute 2 and so forth for all 4 sets. Your score is the total amount of calories you and your partner burn on each machine for a combined total. Formula will be applied for mixed pairs and female pairs.
WOD 3 – Synchro (For Time 18:00 cap)
Buy-in 100 wall balls 20/14# to 10/9’
Into 4 rounds
10 synchro db devils press 50/35#s
10 synchro db box step-overs 24/20”
10 synchro T2B
Buy-out 100 synchro air squats
*wall balls can be split however, all other movements must be performed synchro. For DP, chest must be touching floor on burpee and arms locked out on press at same time. Step-overs both athletes must complete a full rep before starting the next. T2B feet must touch bar at same time. Air squats must be below parallel and locked out at same time.
WOD 4 – Pull & Pedal
12 AMRAP
30 pullups (scale RR)
20/15 calorie echo bike
20 c2b pullups (jumping pullups)
15/10 calorie echo bike
10 bar muscle ups (jumping c2b pullups)
10/5 calorie Echo bike
*on jumping pullups and jumping c2b pullups, pullup bar will be 6” from the top of the athlete’s head while standing. One athlete cannot perform all of the calories at once for any set on the bike (partner 1 cannot do all 5 calories in the last set, both athletes must bike some portion of the calories each set)
WOD 5 – Final 5 (top 5 teams only) 25:00 cap
15 rope climbs (25 rope walks)
100 double unders 250 singles
30 clean and jerks 115/85
10 rope climbs (20 rope walks)
100 DU
30 snatches 115/85
5 rope climbs (15 rope walks)
100 DU
30 thrusters 115/85
3 rope climbs (10 rope walks)
100 DU
30 HSPUs (scale 35/25# db strict press)
Scaled 95/65#
210205 Hybrid WOD
Warm-up: 10:00
15 DB Bench + 20 Leg Lifts over DB + :30 AB or Echo
Strength: 18:00
Max Bench @80% into Max DB Bench (10+ Reps)
:30 Accumulated L-sit Hang
20 Sit-ups
10 V-ups
Conditioning: For time w/ Partner (17:00 Cap)
Buy-in: 60/45 Cal Row
3 Rds of:
20 Alt DB Snatch (70/50)
30 BB Curls
40 Synchro Air Squats
100 Single Unders
210205 Burn WOD
Warmup: 15:00
4 sets at increasing pace
750m C2
12 air squats
10 situps
5/5 SA db hang CJ
3 burpees to 6″ target
Conditioning: 20:00 cap
buy-in: 50/40 calorie AB or Echo bike
4 rounds
10 pullups (sub banded strict or RR)
15 AKS 35/26#s
20 squats
buy-out: 50/40 calorie row
210205 FF WOD
Warmup: 8:00
dynamic + AMRAP: 5 BB muscle cleans (from mid-shin) + 3 front squats + 1 jerk + :30 machine (empty bar throughout)
Weightlifting: 20:00
0-10:00: hi-hang squat clean + jerk technique
10-12:00: setup for WL
12-20:00: 8 EMOM – 1 squat clean and jerk (build)
Conditioning: 20:00 cap (w/partner)
Buy-in 100 wall balls 20/14# to 10/9’
Into : 5 rounds
5 db devils press 35/25#s
10 db thrusters
15 db front squats
Buy-out 100 synchro air squats
*if not enough wall ball stations, start groups on synchro air squats
210204 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 5 BB Back Squats + 10 Reverse Lunges + :30 Machine
Strength: 20:00
A) 5 x 5 Back Squat @85% (same weight as last week’s 2 x 10 – focus on speed out of the hole)
*Rest 2-2:30 between sets
B) Amrap remainder:
10 BB Reverse Lunges (moderate weight)
20/20 Banded Lateral Steps
Conditioning: 3 Rds for time (15:00 Cap)
10/7 Cal AB or Echo
(20-15-10) BJO (24/20”)
10/7 Cal AB or Echo
(10-15-20) DB Box Step-Overs
210204 Burn WOD
Warmup: 9 EMOM
1 – echo/AB :45
2 – 10 AKS + 5 squats
3 – 5 dbl db snatches
Conditioning: 25 EMOM
1 – run 150m
2 – 6 dbl db snatches 35/25#s
3 – 6 lateral burpees over dbs
4 – 12 dbl db front squats
5 – 16 SL V-ups
210204 FF WOD
Warmup: 8:00
dynamic + AMRAP: 5 bb strict press + 5 push press + 10 pvc pass thrus + 10 air squats
Strength: 18 AMRAP
3 bb strict press + 3 push press (build)
15 band pull aparts
10/6 deficit hand release pushups (2 sets max, build in height if possible)
16 alternating db hammer curls
Conditioning: 20 EMOM
1 – 15/12 calorie C2 bike
2 – 8 db box step-overs 35/25#s
3 – 20 jumping lunges (sub reverse lunges)
4 – 1-2 rope climbs (sub 3-4 tough rope walks)
5 – rest
210203 Hybrid WOD
Warm-up: 15:00
Dynamic + Amrap: 20/15 Cal Machine + 10 Am Kbs + 10 PVC Passthroughs + 8 Wall Balls
Conditioning: E5MOM for 30:00
1- 30/24 Cal Machine + 20 Am Kbs
2- 30 BFB + 20 Deadlifts @185/125
3- 30 KB Snatches + 20 Wall Balls (20/14# to 10/9’) + 10 Hand Release Pushups
*Alt 1/2/3 for 2 Rounds
210203 Burn WOD
Warmup: 10:00
dynamic + AMRAP: 5 burpees + 50 singles + :30 machine + 10 db push press
Conditioning: 16 AMRAP
15/12 calorie C2 bike
3 rope walks or 1 rope climb
3 db man makers 35/25#s (no thruster, just CJ)
200′ db/kb farmers walk
Finisher: 6 EMOM
12/8 calorie AB or Echo bike
210203 FF WOD
Warmup: 10:00
dynamic + AMRAP: 5 pvc OHS + 5 pass thrus + 10 AKS + :30 machine
Weightlifting: 20:00
8:00 – hi-hang power/squat snatch technique
2:00 – setup for WL EMOM
10 EMOM – 3 hi-hang power/squat snatches (build if possible)
Conditioning: 5 rounds for time (18:00 cap)
12/9 calorie AB or Echo
12 TTB (sub 15 knee raises)
12 deadlifts 185/125#s
12 bar over burpees
210202 Burn WOD
Warmup: 12 EMOM
1 – machine :45
2 – 16 alt box step-ups
3 – 5 pushups + 10 squats
Conditioning: 5 AMRAP x 5 w/:90 rest between
C2 bike 1000m/Row 500m (alt rounds)
10 dbl db snatches 35/25#s
8 burpees over dbs
6 db thrusters
*max distance meters in remaining time
210202 FF WOD
Warmup: 10:00 AMRAP
1:00 machine + 5 burpees + 10 AKS + 5 RR + 10 db bench press
Conditioning: 30 AMRAP
12 db bench press (start moderate and build)
200m run/400m row (switch each round)
12 bb thrusters 95/65#
20/15 c. C2 bike
12 wall balls 20/14# to 10/9′
20/15 c. AB or Echo bike
12 AKS 53/35#s
Core: 6 EMOM
16 SL V-ups + 12 situps
210201 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap: 3/5 FS/BS + 5 Burpees + :30 Machine
Strength: 22:00
6 x 3/6 FS/BS @10-15 lbs heavier than last week’s 4/8
Conditioning: 13:00 EMOM
1- 4 DB Man Makers
2- 20 Alt DB Snatches
3- 80 Single Unders (sub 35 DU)
*4 Rds + 5th rd of Min 1
210201 Burn WOD
Warmup: 8:00
dynamic + AMRAP: machine :30 + 10 AKS + 10 squats + 5 RR
Conditioning: 30 EMOM
1 – 8 burpee box jumps/step-ups 24/20″
2 – 12-15 wall balls 20/14#s to 10/9″
3 – 10 db hang clean and jerks 35/25#s
4 – 20 situps
5 – machine at recovery pace
210201 FF WOD
Warmup: 10:00
dynamic + AMRAP: 5 front squats OR 5 OHS + 10 pvc pass thrus + :30 machine
*build on FS/OHS…only OHS if you have the mobility and flexibility to achieve full depth in a good, pain free position
Strength: 16:00 AMRAP
3 FS or OHS (whichever you did in warmup) build
12 double kb front rack reverse lunges (AHAP)
8 sandbag/d-ball squats (bear hug object)
12 dbl db straightleg deadlifts
Conditioning: AMRAP for quality (time remaining in class)
5 squat cleans (perform as singles from floor)
15/12 calorie machine (switch each round)
6-10 strict pullups (sub banded strict)
6-10 strict HSPUs (sub db strict press x 10 reps)
50 DU/150 singles
210129 Hybrid WOD
Warm-up: 10:00
5 BB Bench + 10 DB Hammer Curls + 10 Bench Dips + :30 Hollow Hold
Strength: 20:00
5 BB Bench @80%+ of Heavy Single from last week
10 Paused DB Rows (3s pause each rope)
15 Ring/Bar/Bench Dips
21s DB Curls (7 bottom half/7 top half/7 full)
Conditioning: 2 Rounds FT w/ Partner (15:00 CAP)
150m Run
15 DB Power Cleans
15/10 Cal AB
12 DB Bench Press
15/10 Cal C2
9 DDB Snatches
*IGoYouGo exercises
210129 Burn WOD
Warmup: 8:00
dynamic + AMRAP 100m jog + 50 singles + 5 RR + 5 pushups
Conditioning: 26:00 AMRAP w/partner
400m run
10 db man makers 35/25#s
1000m C2 bike
10 strict pullups
40/30 cal AB
200′ dbl kb front rack walk 44/26#s
*switch as needed, each partner must do 100′ on FR walk
210129 FF WOD
Warmup: 8:00
dynamic + AMRAP: 5 deadlifts (build) + 10 db push press + :30 machine
Strength: 18:00
1) 5×3 @ 80-85% 1rm
2) AMRAP
10 dbl db/kb bent over rows
10 bb strict press (light-moderate #, avoid over-extending as you press)
15 strict db lateral raises (use 5# plates if needed)
Conditioning: 12 rounds + AMRAP (22:00 cap)
Igo/Ugo full rounds
bike 10/6 cals (12/8 if C2 bikes are needed) or 100m run
25′ R arm db OH walking lunge 35/25# to rig
10 pullups/10 ttb
25′ L arm db OH walking lunge to bike
AMRAP time remaining max calories on bike, switch as needed
*each partner does pullups their first time at the rig, then ttb the next time, alternate movements each time you get to the rig, sub jumping pullups or RR and knee/leg raises
*sub FR lunges if you can’t efficiently lunge at least 30/20# OH
210128 Hybrid WOD
Warm-up: 12:00
Dynamic + Amrap: 8 BB Back Squats + 6 Box Jumps + :30 Machine
Strength: 18:00
A) 2 x 10 Back Squat @85% of 1RM (5-10# up from last week)
*Rest minimum 3:00 between sets
B) Amrap remainder:
20/20 Banded Lateral Steps
12/12 Banded Medial Steps
12/12 Bulg Split Squats (BW or Goblet)
Conditioning: E3MOM for 15:00
16 DB Deadlifts
12 DB Stoh
8 DB Thrusters
*10 SSJ after each exercise
210128 Burn WOD
Warmup: 12 EMOM
1 – C2 bike :45
2 – 10 goblet squats
3 – 12 db snatches
Conditioning: 25 EMOM
1 – run 150m
2 – 200′ db/kb farmers walk
3 – 12 TTB or 15 med-ball situps
4 – 5 devils press 35/25#s
5 – 15 db push press (same dbs as devils press)
210128 FF WOD
Warmup: 10 AMRAP
dynamic + AMRAP: 12 cal machine + 12 walking lunges + 12 AKS + 10 pass thrus
Strength: 20:00
10-9-8…-1 back squats (start at 50% 1rm and build every 2 sets)
after each set…
8 pause bodyweight glute bridges
10/6 calorie AB or Echo bike SPRINT
Conditioning: 5 sets for quality
20/16 calorie C2 bike or row
HS hold (accumulate minimum :30, max 1:00)
12 TTB (sub 20 knee/leg raises)
200′ DB/KB farmers walk
200m run
210127 Hybrid WOD
Warm-up: 14:00
40/30 Cal Machine + Dynamic + Amrap: 10 Air Squats + 10/10 DB Push Press + 10 Am Kbs + :30 Machine
Conditioning: 32:00 Amrap
1500m C2 Bike @sub 2:00/2:15
3 Rds: 15 Plate GTOH + 10 Plate Sit-ups
500m Run
3 Rds: 5 DB Burpees + 10 Push-up + RR
30/24 Cal AB or Echo
*Rest :45 between each exercise/set
210127 Burn WOD
Warmup: 8:00
dynamic + AMRAP: machine :30 + 50 singles + 10 db box step-ups
Conditioning: 25 AMRAP
400m run/500m row/1000 C2 bike (alt each round)
20 db box step-overs
15 V-ups (sub 30 toe touches)
10 db hang clean and jerks
5 rope walks
210127 FF WOD
Warmup: 15 AMRAP
1:00 machine
15/15 banded lateral steps R/L
8/8 seated (floor) db/kb strict press
10 banded good mornings
5 hand release pushups
5 strict pullups (sub banded strict)
Strength: 15 AMRAP
8/8 Filly press (heavy kb front rack, press with DB, half kneeling)
:15 chin-up hold
8 deficit pushups
8 pause ring rows (feet elevated if possible 12-18″, break up reps as needed)
Conditioning: 12 AMRAP
5 angel press (3 deficit db pushups + devils press) 35/25#s
5 2 for 1 db thrusters (2 db front squats + 1 thruster, total 3 squats/”rep”)
75 singles/25 DU
Extra: 6 EMOM
1 – 30 mountain climbers
2 – :45 plank