Workout of the Day

210925 Burn WOD

Warmup: 12:00

30/22 calorie machine + dynamic +

AMRAP: 10 squats + 10 cal C2 + :15 bar hang + 10 RKS

Conditioning: 30 EMOM

1 – 12/8 cal C2 (add 1 cal each round)

2 – 12 sandbag/d-ball squats 100-125/40-80# (bear hug)

3 – 4 man makers (PU row R + PU row L + PCJ – no squat)

4 – 1-2 rope climbs (sub 4 rope walks or :40 bar hang)

5 – 12 dbl kb FR lunges 44/26#

6 – rest

210924 Hybrid WOD

Warm-up: 8:00

20 PVC Passthroughs + 10 Inch Worms (arms only)

Amrap remainder:

10 Tempo BB Bench Press

10/7 Cal AB or Echo (arms only)

Strength: 15:00

Build to a 5RM Bench Press

Accumulate 15 Reps @85%

Conditioning: For time w/ Partner (22:00 Cap)

100 Wall Balls (20/14# to 10/9’)

80/60 Cal Row/Run/Bike (no C2)

60 Seated DB Strict Press

40 Synchro Goblet Squats (50/35)

20 Alt DB Devil’s Press (50/35)

*4 Wall Walks after each exercise

210924 Burn WOD

Warmup: 10:00 AMRAP

20 cal C2

25′ lunge

10 knee raises

5 burpee to 6″

25′ bear crawl

Conditioning: 25 AMRAP w/partner

1000m row

50 synchro squats

2000m C2 bike

40 synchro pushups

60 calorie Echo bike

30 synchro alt db snatches

210924 FF WOD

Warmup: 7:00

3:00 machine + dynamic

Conditioning: 45:00 w/partner

0-12:00

find a 3rm FS (from the floor)

3:00 rest

15:00-25:00 – AMRAP

8 dbl db thrusters 40/30#

8 burpee box jump overs 24/20″

*alt full rounds w/partner

3:00 rest

28:00-38:00 – 5 rounds

20 wall balls 20/14# to 10/9′

20 TTB (sub MB situps, same ball as wall balls)

38:00-45:00

find a 3rm FS (from floor)

210923 Hybrid WOD

Warm-up: 14:00

200’ BW Lunge + Dynamic + Amrap:

10 BB Back Squats

10/10 SL Glute Bridges

:45 Standing Bike Erg (8-10 damper)

Strength: 15:00

1×20 Back Squat (5RM -25 lbs, +5 lbs from Monday)

*Minimum 5 reps per set at warm-up weights – recommended to warm-up higher than working weight 

Amrap until 12:50/4:50

50’ DB/KB FR Lunge (ahap)

:35-:45 Adductor Plank

20/20 Calf Raises (on red pad)

1:00 Recovery Machine

210923 Burn WOD

Warmup: 10 AMRAP

10 calorie machine + 10 pass thrus + 10 alt step-ups + 6/6 db hang cj

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

15 db box step-overs 35/25#

15 calorie row

15 wall balls

100 singles

210923 FF WOD

Warmup: 10:00

3:00 machine (easy pace) + dynamic + 2:00 machine (mod-fast pace)

Strength/Accessory: 20 AMRAP

half kneeling Filly press x 8/8 (heavier kb in FR)

single leg glute bridge x 10/10 (on bench)

strict chin-ups x 8 (scale banded strict or RR)

half kneeling paloff press x 10/10 (outside knee up)

db skull crushers x 12

1:00 recovery machine (easy pace)

Conditioning: AMRAP remaining time

1:00 accumulated dbl kb front rack hold

200′ db farmers walk

20 V-ups (sub 30 toe touches)

100/100′ SA OH db carry

10-15 ab wheel rollouts

210922 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap:

5 Tempo RR + 10 RR

1 Run Lap

10 PVC Passthroughs

:30 AB or Echo (high pace)

Conditioning: 5 Rounds

0:00-1:30: @65/55+ RPM or 63/53 Cadence

1:30-3:00: 200m Run

3:00-4:00: Rest

Strength: Remaining time

Acc 8 Strict Pull-ups (:03 pause @ top)

8 BB Curls (ahap, final rep :10 negative)

16 Dkb Pendlay Rows

20 Banded Pullaparts

:40 Max Push-ups

210922 Burn WOD

Warmup: 10:00

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

Conditioning: 25:00

50-40-30-20-10

situps

30-25-20-15-10

calorie row or C2 bike

*max calorie echo bike remaining time

210922 FF WOD

Warmup: 8:00

10/7 calorie machine + 10 pass thrus + 10 bb strict press + 10 bb FS

Conditioning: 9:00 x 4 w/2:00 rest between

1) EMOM

1 – 10 front squats 135/95# (rx+ 155/115)

2 – 10 STOH (same weight)

3 – 15/10 pushups

2) AMRAP

1000/900m C2 bike

15 db bench press 50/35#s

10 db front squats (same weight)

3) EMOM

1 – 10-15 TTB

2 – 15 bb curls 45/35#

3 – 15 bb jump squats

4) AMRAP

15/12 cal Echo bike

8/8 kb/db hang snatch 44/26#

8/8 SA kb/db thrusters (same weight)

210921 Hybrid WOD

Warm-up: 15:00

400m Run + Amrap until 9:00:

10 Light DL (build slightly)

10 PVC Passthroughs

10 Air Squats

9:00-15:00: 2 Rounds

25 V-ups

25 Sit-ups

Conditioning: 31:00

0:00-6:00:

10 Deadlifts @185/135

10 BFB

15 Wall Balls (20/14# to 10/9’)

—1:00 Rest—

7:00-13:00:

15/12 Cal Row

12 Am Kbs

9 BJO 24/20” (sub 12 step-overs)

—5:00 Rest—

210921 FF WOD

Warmup: 10:00

1:00 machine + 5 deadlifts (build) + 10 rks + 10 pass thrus + :30 plank

Strength: 20:00

1) deadlift 5×5 at 70%

2) time remaining AMRAP

12 push-up plank alt kb pull through

12 empty bb good mornings

:30 active bar hang

Conditioning: 16 EMOM

1 – 10 db box step-overs 50/35#s to 24/20″

2 – 10 deadlifts 155/105# (rx+ 205/145#)

3 – 35 DU (scale 100 singles)

4 – 15/12 calorie row (rx+ 18/14)

210921 Burn WOD

Warmup: 12 EMOM

1 – 50 singles

2 – 12 squats + 10 alt db snatches (light)

3 – 5 burpees + 5 pushups

4 – :50 machine

Conditioning: 25 EMOM

1 – 12/8 calorie Echo bike

2 – 12 alt db step-ups (single db 50/35#)

3 – 15 db push press 35/25#s

4 – 10-15 pushups

5 – 8-10 pullups (scale banded strict or jumping)

Workout of the Day

210920 Hybrid WOD

Warm-up: 14:00

2:00 Machine + Dynamic + Amrap: 10 BB Back Squats + 10 Reverse Lunges + 15/15 Banded Lateral Steps + :30 Machine (high pace)

Strength: 15:00

1×20 Back Squat (5RM -30 lbs, +5 lbs from 9/10)

*Minimum 5 reps per set at warm-up weights – recommended to warm-up higher than working weight

Amrap until 12:50/4:50

3-4 BB Front Squats (heavier than last week)

:45 Dkb FR Hold

20 RKbs (ahap in sets of 5)

1:00 Recovery Machine

210920 Burn WOD

Warmup: 10:00 AMRAP

3:00 machine into: AMRAP

10 rks + 50 singles + 5 inch worms + 10 pass thrus + :30 bike

Conditioning: every 5:00 x 5 sets

1000m C2 bike or 500m row (alternate rounds) into AMRAP

30 squats

20 db bench press

10 db thrusters 35/25#

210920 FF WOD

Warmup: 10:00 AMRAP

1:00 machine + 5 back squats (build) + 5 jump squats + 10 rev lunges

Strength: 20:00

1) 5×5 back squat at 75-80% 1rm

*rest 2:00 between sets

2) Time Remaining: AMRAP

15 bw glute bridges

10/10 banded lateral steps

10/7 calorie machine

Conditioning: 5 rounds for time (15:00 cap)

15/10 calorie bike (AB or Echo)

5 power cleans 155/105# (rx+ 185/135#)

8 burpee box get overs (rx+ 2 foot jump)

*clean should be heavy enough to make you do singles

210917 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

10 Bench Press (build)

:30 Deadhang

10 Deadlifts (build)

10 V-ups

Conditioning: 35:00 Amrap w/ Partner

50 BB Bench Press @60-70%

50 Push-ups

50 Deadlifts @225/155

100 Knee Raises

*Choice after each exercise:

800m Relay (2x200m per partner)

800m Row (1x400m each)

1600m Bike Erg Relay (2x400m each)

210917 Burn WOD

Warmup: 10:00

1:00 machine

10 squats

10 banded good mornings

10 situps

10 AKS

Conditioning: 25 AMRAP w/partner

2000m C2 bike (switch off)

15 heavy KB/DB deadlifts – synchro

50 squats

8/8 SA db thrusters – synchro

30 knee raises (partner has to be hanging from bar to work)

210917 FF WOD

Warmup: 12:00

1:00 machine + 10 deadlifts (build) + 10 situps or knee raises + 10 pass thrus

Conditioning: For Time w/partner (30:00 cap)

5000m C2 bike or 2500m row or 1.5 miles on runner (switch off)

5 rounds

15 synchro TTB or situps

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

20/15 pushups

5000m C2 bike or 2500m row or 1.5 miles on runner (can’t be the same one as you started the workout with)

210916 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 BB Back Squats (build) + 16 Reverse Lunges (on red pad) + 20/20 Banded Lateral Steps

Strength: 15:00

4×7 Back Squat @90-100% of 5RM

*Goal is to use same weights as Monday’s 5×5

**Minimum rest of 2:30 between sets

Amrap until 12:50/4:50

:30-:40 Adductor Plank (per side)

30 BB Glute Bridges (65-95#)

20/20 SL Calf Raises

16 Alt Cossack Squats (add weight if possible)

210916 Burn WOD

Warmup: 10:00

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

Conditioning: 20 AMRAP

400m run

25 alt db snatches

200m run

5 rope walks

1000m C2 bike

15 wall balls

Extra: 5 EMOM

12-15 db weighted situps (anchor feet)

210916 FF WOD

Warmup: 10:00

1:00 machine

10 pause bw glute bridges

10 kip swings

50’/50′ SA farmers walk (build)

20 pushups shoulder taps

Strength/Accessory: 20 AMRAP

10 BB glute bridges (aim for 90% of 1rm FS for weight)

200′ db or kb farmers walk (AHAP)

:20/:20 accumulated adductor side plank

1:00 accumulated bar hang

3 wall walks or :30 nose and toes HS hold

Conditioning: AMRAP (time remaining)

1000m C2 bike

15/15 banded lateral steps

400m run

10 box jumps (step-down) 30/24″

10 ab-wheel rollouts

210915 Hybrid WOD

Warm-up: 8:00

Dynamic + Amrap: 1 Lap (inc pace) + 10 Ring Rows + 10 PVC Passthroughs

Conditioning: 20:00 (4 sets)

0:00-3:00: 400m Run

3:00-5:00: 200m Run

Strength: Remainder of time

Max Effort Pull-ups (minimum 6 reps)

20 Banded Pull-aparts

28 DB Curls (7 b.h.-7 t.h.-7 tempo-7 full)

1:00 Up-down Plank

210915 Burn WOD

Warmup: 12 EMOM

1 – bike :50

2 – 5/5 db HCJ

3 – 100 singles

4 – 7 burpees to 6″ target

Conditioning: 25:00 AMRAP

2000m C2 bike or 1000m row into…

5 rounds

30 squats

20 db STOH

15 v-ups (sub 30 alt SL v-ups) into…

2000m C2 bike or 1000m row

*max calorie AB or Echo or Run remaining time

210915 FF WOD

Warmup: 8:00

1:00 bike

5/5 db or kb hang cj

10 goblet squats

10 pass thrus

8 alt cossack squats

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

1) 1000m C2 bike

10 devils press 35/25#

15 thrusters (same weight)

.

2) 15/12 calorie AB

15 PC 115/85# (rx+ 135/95#)

15 STOH

.

3) 50 squats

30/20 pushups

15 pullups (rx+ 5 BMU, scale jumping or banded PU)

.

4) 15/12 calorie Echo bike

10/10 SA kb hang CJ 44/26# (rx+ 53/35#)

16 goblet KB reverse lunges (same # as CJ)

210914 Hybrid WOD

Warm-up: 15:00

2:00 Machine (400m Run) + Amrap (until 9:00):

4 Burpee Box Step-ups

5/5 DB CJ

10 PVC Passthroughs

@9:00: 100 Sit-ups

Conditioning: E5MOM for 6 Sets (33:00)

1- 1000/900m Row

2- 30/24 Cal Echo + 10 DB Burpee Box Step-Overs

3- 4-6-8

DB Devil’s Press

DB HCJ

*Max SU until 4:00

**Max working time of 4:00 – Extra 3:00 Rest at halfway mark

210914 Burn WOD

Warmup: 10:00

2:00 machine

6 AMRAP

10 pass thrus + 10 situps + 10 rev. lunges + 5 cals

2:00 machine

Conditioning: 25 EMOM

1 – 6 db HCJ 35/25#s

2 – 14 alt step-ups 24/20″ (scale up 12 box jumps)

3 – 6 db deadlifts + 6 db front squats (same # as CJs)

4 – 15/12 calorie AB

5 – rest

210914 FF WOD

Warmup: 10:00 AMRAP

1:00 machine

10 pass thrus

5 pause RR

5 tempo pushups

:30 arm swings

Strength: 18 AMRAP

10 db bench press (AHAP)

15 band face pull kneeling

10/10/10 db/plate lat. raise drop sets (no rest between, 15/10/5# weights as example)

8/8 db bent over row

15 banded triceps extensions

Conditioning: 20 EMOM

1 – row 15/12 calories (rx+ 18/15)

2 – 8 burpee box step-ups 24/20″ (rx+ 10)

3 – 15 AKS 53/35# (rx+ 70/53#)

4 – 20 alt db snatch 40/30# (rx+ 50/35#)

210913 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 BB Back Squats (build) + 12 Reverse Lunges (goblet) + 15/15 Banded Lateral Steps

Strength: 15:00

5×5 Back Squat @90-100% of 5RM

*Choice to build from 90% after 1st set

**Minimum rest of 2:00 between sets

Amrap until 12:50/4:50

3 Tempo BB Front Squats (31X0, ahap)

10 Alt DB FR Reverse Lunges (deficit-ahap)

3 Box Jumps (max height)

25/20 Cal Bike Erg Sprint (goal is sub 1:00)

210913 Burn WOD

Warmup: 12 EMOM

1 – c2 bike 13/10 calories

2 – 5 burpees + 8 AKS

3 – 100 singles

4 – 15 squats + 5 pushups

Conditioning: 25 AMRAP

C2 bike 1000m

20 db bench press (2-3 sets max)

Row 500m

10-15 strict pullups (scale band in J-cups or RR)

Run 250m

15 dbl kb/db front squats (1-2 sets)

210913 FF WOD

Warmup: 10 AMRAP

12/9 calorie machine

10 pass thrus

5 hpc + 5 push press (build from empty bb)

5 jump squats

10 kip swings

Weightlifting: every 1:15 x 10 sets

1 power clean + 1 squat clean + 1 jerk (push or split)

Conditioning: AMRAP remaining time

4 back squats 70-75%

10/10 banded lateral steps

8/8 single leg deadlifts (weight in opposite hand)

15/12 cal AB or Echo 65/55+ rpms (steady pace for entire cals)

210910 Hybrid WOD

20:00

400m Run + Dynamic + 3 Rds:

10 BB Back Squat

10 PVC Passthroughs

—into—

2×20 Back Squat (5RM -35 lbs, +5 lbs from Tuesday)

*Each set ub — Rest 4:00-4:30

Conditioning: 13 RFT w/ Partner (30:00 Cap)

26 BB Stoh (75/55#)

8 DB Power Cleans (50/35s)

21 Cal Bike Erg or Row

*Split work however – 1 partner working at a time

210910 Burn WOD

Warmup: 8:00 AMRAP

10/7 calorie machine

10 alt box step-ups

15 squats

10 pass thrus

15 RKS

Conditioning: 25:00 w/partner

4 rounds

20 calorie C2 bike

20 single db box step-overs 50/35# 24/20″

3 rounds

400m run (together, sub 400m row)

30 wall balls 20/14# to 10/9′

2 rounds

40 AKS 53/35#s

50 DU (sub 125 singles or 12 db strict press)

*time remaining AMRAP: 10 synchro DB HCJ (5r/5L) + 10 synchro pushups

210910 FF WOD

Warmup: 10:00 AMRAP

10/7 calorie machine

10 alt box step-ups

15 squats

10 pass thrus

15 RKS

Conditioning: 30:00 w/partner

5 rounds

15/12 calorie Echo or 18/15 calorie AB

20 single db box step-overs 50/35# 24/20″

4 rounds

400m run (together, sub 400m row)

30 wall balls 20/14# to 10/9′

3 rounds

40 AKS 53/35#s

50 DU (sub 125 singles or 12 db strict press)

*time remaining AMRAP: 10 synchro DB HCJ (5r/5L) + 10 synchro pushups

*start on and perform the 5/4/3 rounds in any order so there are enough stations for wall balls

210909 Hybrid WOD

Warm-up: 10:00

5 BB Bench Press (build) + 15 DB Lateral Raises + 15 Banded Pullaparts + :30 Ski or AB (arms only)

Strength: 20:00

5:00 EMOM: 5 Bench @70-75%

5:00 EMOM: 10 Bench @35-45%

1 Max Set @25%

Amrap remaining time:

5 Pull-ups

:20/:20 SA RR Hold

20 Dkb Pendlay Rows

Conditioning: E3MOM for 9:00

20 KB Snatches (switch as needed)

15/10 Push-ups

10 Burpees

210909 Burn WOD

Warmup: 10:00

1:00 jog on treadmill

10 pass thrus

500m c2

10 squats

5/5 db strict press

Conditioning: 25 EMOM

1 – max distance run

2 – 15/10 pushups

3 – 10 db thrusters

4 – 15 mb situps (scale up to 10 TTB)

5 – c2 bike recovery pace

210909 FF WOD

Warmup: 8:00

200m row

12 pushup shoulder taps

10 pass thrus

5 pause RR

10 situps

5/5 SA db high pull

Strength: 20 AMRAP

5 tng deadlifts 60-70%

12 push plank alt kb pull-thrus

8 bb curls

250/200m row (sub 1:50/2:00 pace)

15 v-ups

Conditioning: 15 AMRAP

15 TTB (sub leg raises or knee raises)

15 KB SDHP 53/35#

5 db devils press 35/25#s

210908 Hybrid WOD

Warm-up: 15:00

400m Run + Dynamic + Amrap:

10 Light DL

10 PVC Passthroughs

10 Alt DB Snatches

:45 Machine

Conditioning: 4 Rounds (29:00)

0:00-2:00

24/18 Row Calories

8 DDB Snatches

Max Devil’s Press

—1:00 Rest—

3:00-5:00

400m Run

Max Deadlifts @135/95

—3:00 Rest—

Time remaining:

Heavy Single DL

210908 Burn WOD

Warmup: 8:00

3:00 machine + dynamic

Conditioning: 5 rounds

15/12 calorie AB or Echo

14 db deadlifts

12 db box step-ups

10 db STOH

210908 FF WOD

Warmup: 10:00

12/7 calories + 10 pass thrus + 3 hang power cleans + 3 front squats (build from BB)

Weightlifting: 10 EMOM

1 power clean + 1 squat clean @ 70-80% 1rm clean

Conditioning: 5 rounds

15/12 calorie Echo or 18/15 calorie AB

8 bar facing burpees (scale step-overs)

4 cleans 155/105# (rx+ 185/125#)

*needs to be heavy enough to do controlled singles

210907 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Back Squats + 10 Alt Box Step-ups + 20/20 Banded Lateral Steps

Strength: 15:00

2×20 Back Squat (5RM -40 lbs, +5 lbs from Thursday)

*Each set of 20 must be completed ub without reracking bar at any time – rest 4:00-4:30 between sets

Amrap until 12:50/4:50

3 Tempo BB Front Squats (3030, ahap)

10 Alt DB FR Step-ups (ahap)

20 BB Glute Bridges (minimum @bs wgt)

200m Run + 12/9 Cal Echo (Sprint)

210907 WOD

Warmup: 10 AMRAP

12/9 calorie machine

10/10 banded lateral steps

15 band pull-aparts

10 db push press

10 pass thrus

Conditioning: 5 AMRAP x 4 (alt A and B)

A) 250m row + 8 burpees over the rower + 10 AKS

B) 500m C2 bike + 12 box jump overs + 10 db bench press

210907 FF WOD

Warmup: 12 EMOM

1 – :45 machine (build each round)

2 – 100 singles

3 – 10 RKS + 10 squats

4 – 5 burpees + 6 split jumps

Conditioning: 20 EMOM

1 – 15/12 cal C2 (rx+ 18/12)

2 – 8 db power CJ 35/25#

3 – 15 wall balls (rx+ 20)

4 – 15/10 pushups

Core: 3 sets for quality

20 SL alt v-ups

1:00 weighted plank

40 mountain climbers

210906 Labor Day WOD (8-9:30 class only)

Warmup: 10:00

dynamic + AMRAP:

5 bs (build)

10 reverse lunges

:15 hold bottom squat (active)

10 pass thrus

Strength: 20 AMRAP

5 back squats (start at 60% and build)

8 partner leg curls

:30 goblet wall sit

10 banded good mornings

8 dbl db FB lunges

Conditioning: 30 AMRAP w/partner

100 overhead squat 45/35# (scale weighted or empty PVC)

80 TTB (sub situps)

60 STOH 95/65#

40 pullups (sub jumping or RR)

20 front squats 155/115#

10 deadlifts 245/185#

*400m run together after each movement, wear a 20/14# vest if you have one

210904 Burn WOD

Warmup: 10:00

bike 1:00 + 5 inch worm w/pushup + 10 RKS + 10 pass thrus + 5 pause RR

Conditioning: 30:00 cap

21-15-9

db bench press 50/35#s (2 sets for each round if needed)

strict pullups (sub banded if you can’t do 5-8 UB)

*15/10 calorie AB or 12/8 calorie Echo after each set

rest 2:00

30-20-10

calorie row

AKS 35/26#

rest 2:00

21-18-15

calorie C2 bike

*5 wall walks after each set (sub 12 renegade rows – pushup + rowR, pushup + rowL)

*perform in any order if needed due to equipment restrictions

210903 Hybrid WOD

Warm-up: 9:00 Amrap

10 BB Bench Press

15 Sit-ups

10 Seated DB Curls

15 Sit-ups

200m Run

Strength: 24:00

Max reps @90/85/75/65% of last week’s heavy single

*Rest minimum 2:00 between sets

Amrap after Bench:

5 Strict Pull-ups (:03 pause @top)

15 Seated Banded Rows

BB Curl 21s

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

30 Synchro BBGO (24/20”)

400m Run (together)

40/32 Cal Echo

400m Run (together)

30 Synchro Deadlifts @225/155

210903 Burn WOD

Warmup: 10:00 AMRAP

bike 1:00

5 burpees

10 alt db snatches

10 squats

10 pvc pass thrus

10 pvc OHS

Conditioning: For Time (25:00 cap)

3 rounds

25/20 calorie Echo (30/25 AB)

15 synchro burpees

rest 2:00

2 rounds

30 synchro alt db snatches 35/25#

500m row or 1000m C2 bike

rest 2:00

1 rounds

20 overhead squats 95/65# (sub FS 115/85#)

10 synchro SA alt devils press 35/25#s (same db as snatch)

210903 FF WOD

Warmup: 10:00 AMRAP

bike 1:00

5 burpees

10 alt db snatches

10 squats

10 pvc pass thrus

10 pvc OHS

Conditioning: For Time (30:00 cap)

4 rounds

25/20 calorie Echo (30/25 AB)

15 synchro burpees

rest 2:00

3 rounds

30 synchro alt db snatches 35/25#

500m row or 1000m C2 bike

rest 2:00

2 rounds

20 overhead squats 95/65# (sub FS 115/85#)

10 synchro SA alt devils press 35/25#s (same db as snatch)

210902 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 10 BB Back Squats + :30 Goblet Wall-sit + :45 Machine Build-up (or 200m Build-up)

Strength: 15:00

2×20 Back Squat (5RM -45 lbs, +5 lbs from Monday)

*Each set of 20 must be completed ub without reracking bar at any time – rest 3:30-4:00 between sets

Amrap until 12:50/4:50

1.1 BB FS (Rest :30 between singles — try to get within 10# of last week’s single)

2 Sled Push Laps (moderate weight)

:35/:35 Adductor Plank

1:00 Max Cal Standing Bike Erg (@10 — goal is 24/18+ Cals)

210902 Burn WOD

Warmup: 8:00

3:00 machine + dynamic

Conditioning: 5 AMRAP x 4 w/3:00 rest between

A) 250m row + 12 alt db step-ups + 10 box jump overs

B) 12/8 calorie Echo + 8 db power CJ + 50 singles

*alternate A and B each round for 2 sets of each, push the 5:00 hard, should be able to recover fully in 3:00

210902 FF WOD

Warmup: 10 AMRAP

10/7 calories

10/10 banded lateral steps

12 alt reverse lunges

8 cossack squats (alt r/l for 4 each side)

8/8 SL rear foot elevated split squats

Strength: 15 AMRAP

dbl db single leg split squats (back leg on bench) x 8/8

bb single leg DLs (empty bar) x 8/8

dbl db/kb alt reverse lunges (AHAP) x 12

banded BW glute bridges x 15

Conditioning: 16 AMRAP

400m run (sub 900m AB)

20 alt db snatches 40/30#+

15 wall balls 20/14# to 10/9″

210901 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 Tempo Push-ups + 10 BB Curls + 15 DB Laterals Raises

Strength: 12:00

2 Push Press (same weight or heavier than last week’s 1.1)

15 Ring Rows

16 Dkb Alt Pendlay Rows

E3MOM for 15:00

5 Diamond Push-ups

10 DB Skull Crushers

15 Banded Tricep Ext

*Light to moderate weight/band

Conditioning: FT (8:00 Cap)

20-15-10-5

Wall Balls (20/14# to 10/9’)

Burpees to 6”

210901 Burn WOD

Warmup: 10:00

3:00 machine + AMRAP:

100 singles

16 alt box step-ups

5 pause RR

16 squats

10 pass thrus

8/5 calorie AB or Echo

Conditioning: 25:00 cap

3 rounds

20 wall balls

10 devils press

20 kb deadlifts

rest 5:00

60 wall balls

30 devils press

60 kb deadlifts

210901 FF WOD

Warmup: 8 AMRAP

10/7 calorie machine

8 bb bench press (build)

15 band pull-aparts

8/5 pushups

5 RR or 3 strict pullups

Strength: 15 AMRAP

bb bench press x 5 (build to a heavy 5 for the day)

bent over rear delt fly x 12

deficit tempo pushups x 5

standing bb curl x 8

Conditioning: 20 EMOM

1 – 15/12 calorie C2 bike (rx+ 18/15)

2 – 10 deadlifts 155/115 (rx+ 185/135#)

3 – 35 DU (scale 100 singles or 10/6 cal ski)

4 – 1 rope climb (rx+ 2 RC, scale 3-4 rope walks)

5 – rest

210831 Hybrid WOD

Warm-up: 15:00

400m Run + Dynamic + Amrap:

500m Bike Erg or 250m Row (Alt Rds)

50 Single Unders

10 PVC Passthroughs

10 Alt DB Snatches

Conditioning: E10MOM for 30:00

1- 2000/1800m Row

2- 3 Rounds:

200m Run

5 DB Burpees

5 DB Devil’s Press

5 DB Snatches

3- 5 Rounds

50 Single Unders

10 Box Jumps (24/20”)

*8:00 Cap each station

210831 Burn WOD

Warmup: 12 AMRAP

1000m C2

15 band pull-aparts

10 pass thrus

10 db bench

10 RR

Conditioning: 24 EMOM

1 – 8 db burpees

2 – 12 box jump overs

3 – 8 db thrusters

4 – 12 AKS (heavy)

5 – 12/9 calorie row

6 – rest

210831 FF WOD

Warmup: 20:00

8 EMOM

:30/:30 machine (build every 2 sets)

rest 1:30

5 EMOM

:20/:40 (start pace where you finished the 8 EMOM and build every set)

remaining 5:00 AMRAP

10 pass thrus

10 reverse lunges

10 AKS

:15 active bar hang

Conditioning: 26:00

8 EMOM:

E -10 db thrusters 35/25#s (rx+ 35/25#+)

O -10 pullups (rx+ c2b)

rest 3:00

7 AMRAP:

7 STOH 115/75# (rx+ 135/95#)

7 lateral burpees over bar

rest 2:00

6 EMOM:

E – 10-15 TTB (sub knee situps or 12 alt SL V-ups)

O -10 box jump overs 24/20″ (rx+ 30/24″)

*share boxes, start on opposite movements

210830 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Back Squats + 12 Reverse Lunges (add goblet) + :45 Machine Build-up

Strength: 15:00

2×20 Back Squat (5RM -50 lbs, +5 lbs from Thursday)

*Each set of 20 must be completed ub without reracking bar at any time – rest 3:30-4:00 between sets

Amrap until 12:50/4:50

5 Tempo Dkb Front Squats (3030, ahap)

20 BB Glute Bridges (minimum @bs wgt)

:20/:20 Star Plank

20 SSJ + 10/7 Cal AB (All out sprint)

10:00

2:00 Couch Stretch per side + choice

210830 Burn WOD

Warmup: 10 AMRAP

12/8 calorie machine + 20 alt step-ups + 10 bw glute bridges + 10 pass thrus + 5 burpees

Conditioning: for time (15 cap)

50-40-30-20-10

air squats

*25 situps after each set

Extra: 8 EMOM

:30 bike sprint – echo or AB

210830 FF WOD

Warmup: 10:00 AMRAP

12/8 calorie machine + 5 hang muscle cleans + 5 front squats + 10/10 banded lateral steps + 5 jump squats

Weightlifting: every 1:15 x 10 sets

1 deadlift + 1 hang power clean + 1 hang squat clean + 1 front squat

*start at 50-60% of your 1rm clean and add every 1-2 sets

Conditioning: AMRAP remaining time

5 back squats @ 80%

12/8 calorie machine (recovery pace)

12 dbl kb/db front rack reverse lunges (AHAP)

400m run (recovery pace, sub 900m AB)

8 partner hamstring curls

sled push down/back (AFAP, keep it light—>moderate)

210827 Burn WOD

Warmup: 12 EMOM

1 – bike :45

2 – 5 inch worms

3 – 10 squats + pass thrus

4 – 5 RR + 5 pushups

Conditioning: 20 AMRAP w/partner

60 calorie row

60 pushups

60 calorie C2 bike

60 single DB step-ups 35/25#s 24/20″

60 calorie Echo bike

60 dbl db push press 35/25#s

210827 FF WOD

Warmup: 12:00 AMRAP

15/10 calorie machine

10/10 banded lateral steps

5/5 kb or db SA HCJ

16 alt box step-ups

Conditioning: 35:00 w/partner

1) 150 wall balls 20/14# to 10/9′

2) 100 deadlifts 155/105#

3) 50 db box step-overs 35/25#s to 24/20″

4) 100/80 calorie AB or Echo bike

5) 150 air squats

*complete in any order, 1 person works while 1 rests, 2:00 rest between movements

210826 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Back Squats + 20 Empty BB Glute Bridges + :45 Machine

*Stay empty BB throughout warm-up

Strength: 15:00

2×20 Back Squat (5RM -55 lbs — 5 lbs up from Monday)

*Each set of 20 must be completed ub without reracking bar at any time – rest 3:30-4:00 between sets

Amrap until 12:50/4:50

1 BB FS (build to as heavy as possible with PERFECT form)

:30/:30 Adductor Plank

1:00 Dkb FR Hold

10/10 Tempo Banded Lateral Steps

10:00

2:00 Couch Stretch per side + Choice of stretches

210826 Burn WOD

Warmup: 8:00

dynamic + 3:00 machine

Conditioning: 2:00 on/2:00 off x 8 (alternate A and B for 4 sets each)

A) 500/400m C2 bike + 25 air squats + max burpees remaining time

B) 12/8 calorie Echo bike + 15 AKS 35/26# + max box jumps 24/20″ (step down)

210826 FF WOD

Warmup: 8:00 AMRAP

10/7 calories + 10 pass thrus + 5 OHS + 5 sotts press + 5 drop snatches (all with PVC)

Weightlifting: 20:00

5:00 – full power/squat snatch technique review

15:00 – find a 1rm power or squat snatch for the day w/ good technique

Conditioning: for time (10 cap)

30 power cleans 115/85# (rx+ 135/95#)

30 TTB (sub situps)

30 STOH (same weight as PC)

30 TTB (sub situps)

Extra: CORE EMOM x 8

coach’s choice

210825 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 Tempo Push-ups + 10 Ring Rows + 15 Banded Pull-aparts

Every 2:00 for 12:00

5 BB Strict Press

10/10 SA DB Bench

*Moderate weight on both


Strength: 12:00

1.1 Push Press (heavier than last weeks 2.2)

3 Box Jumps (max height)

3 Broad Jumps (max distance)

Conditioning: FT (10:00 Cap)

50/35 Cal Echo (60/45 Cal AB if needed)

100 Sit-ups

210825 Burn WOD

Warmup: 9 EMOM

1 – machine :50

2 – 100 singles

3 – 10-15 pvc pipe OHS

Conditioning: 25 EMOM

1 – 15/12 calorie row

2 – 6 db devils press 35/25#s (UB)

3 – 12 box jump overs 24/20″

4 – 20 ab mat sit-ups

5 – 115 singles (sub 35 DU)

210825 FF WOD

Warmup: 10:00

dynamic + split jerk technique review

Weightlifting: 15:00

work to a 1rm split jerk for the day from the rack

Conditioning: 16 EMOM *increase to 20:00 if enough time

1 – 15/12 calorie C2 bike

2 – 8 burpee box step-ups (rx+ 10 reps)

3 – 10 db bench press 50/35#s (unbroken)

4 – 15 wall balls 20/14# (rx+ 20 reps)

210824 Hybrid WOD

Warm-up: 12:00

200m Run + 50 Single Unders + 10 Air Squats + 5 Burpees

Conditioning: 25:00 Amrap

200m Run

40 Wall Balls (20/14# to 10/9’)

400m Run

30 Box Jumps (24/20”)

600m Run

20 DB CJ (40/30s)
800m Run

10 DB Devil’s Press


Extra: 6:00

:20 On :20 Off: Deadhang

210824 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 200m run + 100 singles + 10 AKS + 10 pass thrus

Conditioning: 5 rounds (25 cap)

15/12 calorie Echo bike (AB only if needed)

20 dbl db front squats 35/25#

10 dbl db power cleans

5 dbl db HCJ

*max ECHO bike cals remaining time if you finish all 5 rounds

210824 FF WOD

Warmup: 15 EMOM

1 – :45 C2 bike

2 – 12 RKS (progress to AKS)

3 – 100 singles (progress to 25 DU)

4 – 14 alt DB snatches

5 – 10 lunges + 10 squats

Conditioning: 7 AMRAP x 4 w/2:00 rest between

1) 1000m/900m row + 40 alt db snatches 50/35# + 40 squats

*goal is to get back to row (2000/1800 C2 bike only if not enough rowers)

2) 1200m run (LakePark Drive stop sign and back, rx+ 1 mile run)

*if you get back from the 1200m run with time, run a 400 or 200)

3) 12 DB DL + 9 DB HPC + 6 DB STOH(35/25#, rx+ 50/35#s) +12/9 calorie AB or Echo

4) 15 front squats 115/85# (rx+ 135/95#) + 10 lateral burpees over bar

210823 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Back Squats + 15 BW Glute Bridges + :45 Machine

Strength: 15:00

2×20 Back Squat (5RM -60 lbs)

*Each set of 20 must be completed ub without reracking bar at any time – rest 3:30-4:00 between sets

Amrap until 12:50/4:50

10 V-ups + :20 Hollow Hold + 10 V-ups

20/20 Banded Lateral Steps

:30/:30 SL Elbow Plank

:30 Goblet Wall-sit

10:00

2:00 Couch Stretch per side + foam roll

210823 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 hang muscle cleans + 3 front squats + 10 pass thrus + :30 machine

Weightlifting: 20:00

5:00 – full power/squat clean technique review

15:00 – find 1rm squat clean

Conditioning: AMRAP (time remaining)

3 squat cleans @ 70% of new 1rm

15/12 calorie machine

3 standing box jumps (work to max height)

100m sprint

210823 Burn WOD

Warmup: 10 AMRAP

12/9 calories + 5 inch worms + 3 pushups + 10 reverse lunges + 5 RR

Conditioning: 25 AMRAP

1000m C2 bike

20 db bench press

400m run

15 strict pullups

500m row

20 wall balls

300m ski

210821 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 500m C2 bike + 5 RR + 5 PU + 5 squats + 10 pass thrus

Conditioning: every 5:00 x 5 sets

1) 2000m/1800m C2 bike

2) 4:00 AMRAP Cindy (5 pullups + 10/7 pushups + 15 squats)

3) 1000m/850m row

4) 4:00 AMRAP: 5 db HCJ + 10 AKS + 20 jumping lunges

5) 800m run

210820 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 BB Bench Press + 10 Ring Rows + 5 Burpees + :30 Deadhang

Strength: 24:00

2 BB Bench Press

Immediately into 10/10 SA DB Bench

Immediately into 15 DB Skull Crushers

—Rest 1:00—

Accumulate 15 Pull-ups (max 6 sets)

—Rest 2:00—

Conditioning: For time w/ Partner (10:00 Cap)

20 BBJO (24/20”)

400m Run (together)

60 Push-ups

400m Run (together)

20 BBJO

210820 Burn WOD

Warmup: 15 AMRAP

1000m C2 bike

200′ kb farmers walk

5 d-ball/sandbag cleans

15/12 calorie row

100’/100′ SDB OH carry

Conditioning: 18 AMRAP w/partner

1000m run (together, MUZA and back)

15 syncrho db thrusters

800m row (break up however)

15 synchro db devils press

800m relay run (200m, alt 2 each)

15 db man makers (break up however)

210820 FF WOD

Warmup: 8 AMRAP

10/7 calorie machine

10 bb deadlifts 95/65#

10 pass thrus

5/5 db strict press

5 burpees to 6″

Conditioning: 35:00 w/partner

1600m relay (400s back and forth, 2 each)

100 thrusters 95/65#

1200m relay (200s back and forth, 3 each)

80/70 calorie AB 70/60 calorie Echo (break up however)

1000m run (together, MUZA)

60 burpee box step-ups (not overs) 24/20″

*find a 1rm clean and jerk remaining time – any variation (squat clean, power clean, push or split jerk)

210819 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Front Squat (build) + 5 Jumps Squats (for height, non consecutive) + 10/10 Banded Lateral Steps + :30 Machine

Strength: 15:00

Build to a heavy single FS for the day (heavy but smooth)

Conditioning: Amrap remainder

5 BB Zombie FS (pause at bottom – perfect positions – heavier than last week)

10 DB/KB Hang Cluster (unbroken)

:30/:30 Adductor Side Plank (add :10-:15 if able)

15 TnG Deadlifts (build to as heavy as possible, must be ub)

210819 Burn WOD

Warmup: 10:00 AMRAP

20/16 c. C2 bike

15 RKS

12 reverse lunges

10 pass thrus

8 squats

6 RR

4 pushups

Conditioning: 20:00 AMRAP

400m run (sub 900m AB)

20 dbl db (at sides) walking lunge steps 35/25#s

15 bb bench press (1-2 sets)

10 bb or PVC OHS (squat to a box if needed and stay light)

210819 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 pass thrus + 5 pvc OH squats + 10 AKS + :30 machine

Weightlifting: 20:00

10:00 – hang snatch (power/squat)

8 EMOM – 1 hang power snatch (above knee) + 1 hang squat snatch

*if you can’t do a full OHS safely, perform 2 hang power snatches

Conditioning: 18 AMRAP

400m run (sub 900m AB)

12 OHS 95/65# (rx+ 115/85#)

12 TTB (sub med-ball situps or knee raises)

210818 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 10/7 cals echo + 10 kb DLs + 10 pass thrus + :30 wall sit + 5 burpees

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

1) E – 15/12 calorie C2 bike

O – 15 plate GTOH 35/25#

2) E – 12/8 calorie Echo bike

O – 16 alt db snatches 35/25#s

3) E – 115 single unders

O – 18 situps

210818 FF WOD

Warmup: 10:00 AMRAP

1:00 machine + 10 pass thrus + 5 bb strict press + :30 shoulder opener on bar + :30 banded FR stretch

Weightlifting: 20:00

10:00 – split jerk technique review

8:00 EMOM 3 split jerks from the rack

Conditioning: 16 EMOM

1 – C2 bike 15/12 cals (rx+ 18/15)

2 – 6 db devils press (35/25#s)

3 – 12 box jump overs 24/20″

4 – 35 DU (sub 100 singles or 10/6 calorie ski)

210818 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 PVC Passthroughs + 5 BB Strict Press + 10 PVC OH Reverse Lunges + :30 Machine Build-up

E3MOM for 15:00

5 Strict Press

25’ OH Lunge Walk

10 Push Press

*Complete all on R then all on L within 3:00

Strength: 10:00 Amrap

2.2 Push Press (heavier than last week’s 3.2.1)

:30 Side Plank (R)

:30 Side Plank (L)

:30 Elbow Plank

*Complete 1:30 of plank ub

Conditioning: For time (5:00 Cap)

30/24 Cal AB or 25/20 Echo

400m Run

5 Wall Walks

*Waterfall every 1:30 if needed

210817 Hybrid WOD

Warm-up: 10:00

10 PVC Passthroughs + 10 Alt DB Snatches + 5/5 DB Thrusters + :45 Machine

Conditioning: 35:00 Amrap

6-4-2

DB Man Makers

DB Burpee Step-overs

DB C+J

—Rest 2:00—

2000m Bike Erg

—Rest 2:00—

30-20-10

Alt DB Snatches

Ring Rows

—Rest 2:00—

1000m Row

—Rest 2:00—

210817 Burn WOD

Warmup: 12 EMOM

1 – machine :45

2 – 100 jump rope

3 – 8 dbl db curl and press

4 – 15 squats + 5 pass thrus

Conditioning: 25 EMOM

1 – 15/12 calorie row

2 – 10 dbl db power cleans

3 – 200m run

4 – 15 dbl db STOH

5 – 8 burpee box step-ups

210817 FF WOD

Warmup: 12:00

dynamic + AMRAP:

200m jog (400m AB)

3 inch worms

10 wall balls

5/5 db HCJ

10 box jump step-downs

1:00 machine

Conditioning: 35:00

1) 3 rounds: (strength focus speed/weights here)

15 db bench press (2 sets)

15 pullups (scale RR or jumping PU, rx+ 5 BMU)

20 air squat

20/15 pushups

400m run (800m AB)

2) 3 rounds: (moderate pace, bigger sets)

20 deadlifts 155/105#

20 wall balls 20/14# to 10/9′

20 AKS 53/35#

3) 3 rounds: (all out)

20/15 calorie AB or 17/12 calorie Echo

15 burpees

*pick which of the 3 workouts you start on, complete all 3 rounds of that workout before you move on to a different one

210816 Hybrid WOD

Warm-up: 12:00

5 BB Back Squats (build) + 10/10 Banded Lateral Steps (10 Squats after each 10 steps) + :20/:20 SL Wall-sit + :30 Machine build-up

Strength: 18:00

Find 5RM Back Squat

Amrap remainder:

10 Back Squats @80% of 5RM

20 Banded Glute Bridges

Amrap remainder:

400m Run

:30 Goblet Wall-sit

12 Backrack Reverse Lunges (ahap)

10 Box Jumps (for height)

*1 Heavy Sled length after each movement

210816 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 hang muscle cleans + 5 hang power cleans + 5 FS + 10 pass thrus + :30 machine

Weightlifting: 20:00

10:00 – power clean/squat clean technique

8 EMOM – 1 power clean + 1 squat clean

Conditioning: AMRAP (time remaining)

3 back squat 75-85%

sled push down/back (moderate)

100m sprint (build each round)

8/8 SL deadlift (standing on red pad)

15 BW glute bridges

8 partner leg curls

210816 Burn WOD

Warmup: 8:00

dynamic + 3:00 machine (increase every :30)

Conditioning: 30:00 cap

3 rounds:

15 db bench press

10 pullups

15/10 pushups

10 bb curls

2 rounds:

30 wall balls

20/16 c. Echo

15 box jump overs

1 round:

2000/1750m row

800m run

Workout of the Day

210813 Hybrid WOD

Warm-up: 9:00

Dynamic + Amrap: 5 BB Inverted Rows + 5 BB Strict Press + 5 BB Curls + 5 Diamond Push-ups

Strength: 25:00

30-20-10

DB Bench (build each round)

9-6-3

Rope Walks

*30 SL V-ups after each round

**Build to a heavy single BB bench in remaining time

Conditioning: 12:00 Amrap

1600m Relay (YouGoIGo 200m)

Ladder Amrap:

2-4-6…etc.

Deadlifts @225/155

Lateral Burpees over BB

*YouGoIGo exercises – I.e. P1 does 2 dl, P2 does 2 dl, P1 does 2 burpees, P2 does 2 burpees, and then move to 4s

210813 Burn WOD

Warmup: 8:00

dynamic + AMRAP bike remaining time

Conditioning: 30 AMRAP w/partner

21-15-9

db thrusters

KB sumo deadlift highpull

*200m run together after each set

15-12-9

AKS (heavier than normal)

wall balls

*20/15 cal Echo after each set

12-9-6

db burpee step-ups

devils press

*500m row after each set

210813 FF WOD

Warmup: 15 EMOM

1 – :45 AB or Echo

2 – 8 burpees *add 1 each round

3 – 15 squats *add 5 each round

4 – 10 hang CJ (empty BB)

5 – :30 wall sit

Conditioning: 30:00 w/partner

1) 15:00 AMRAP – 10/15/20…etc ladder

front squat 135/95#

lateral burpees over the bar

*400m run together after each round (sub 800m AB), split FS and burpees however

– 5:00 rest –

2) 10 AMRAP – Igo/Ugo rounds

6 DB HCJ (should be UB)

4 devils press

2 man makers (no pushup…row R + row L + thruster = 1 rep)

210812 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 1:00 machine + 10 alt step-ups + 6/6 db HCJ

Conditioning: 25:00

0-12:00 – AMRAP

10/7 calorie ECHO bike

10 db box step-overs 35/25#s

2 wall walks (sub 10 heavy db strict press)

12:00-15:00 rest

15:00-25:00 – 10 EMOM

E – 14 box jump overs 24/20″

O – 15 dbl kb deadlifts 35/26#s

210812 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Front Squat (build) + 10/10 SL Glute Bridges + 10/10 Banded Lateral Steps

Strength: 20:00

10 Sets Front Squat @90-110% of 4RM from last week

Odd sets: 2 reps Even sets: 1 rep

*:45 Rest between sets

Conditioning: Amrap remainder

5 BB Zombie FS (pause at bottom – perfect positions – heavier than last week)

6 Alt DB Snatches + 12 DB Step-overs + 6 Alt DB Snatches (heavy but ub w/o setting DB down)

:30/:30 Adductor Side Plank (add :10-:15 if easy)

1:00 Assault Bike (70/60 Rpm minimum)

210812 FF WOD

Warmup: 10:00

dynamic + OH warmup (pvc & bar)

Weightlifting: 20:00

10-12:00 – hang power/squat snatch (just above the knees)

8 EMOM – 1 hang power snatch + 1 hang squat snatch

*if you cannot OHS, perform 2 HPS

Conditioning: for time (18 cap)

1000m run (sub 2500m AB)

100 squats

800m run (sub 2000m AB)

80/65 pushups

210811 Burn WOD

Warmup: 9 EMOM

1 – :50 machine

2 – 15 RKS

3 – 12 squats + 5 burpees

Conditioning: 25 AMRAP

400m AR

40 db snatches 35/25#

1000m AB

15 db bench

30/22 calorie C2 bike

15 strict pullups

210811 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Strict Press + 10 PVC Passthroughs + 5 Inch Worms (arms only)

Strength: 20:00

3.2.1 BB Push Press (Rest :20 between reps)

Max Seated DB Strict Press after 1 Push Press (6-10 rep range)

:45 Side Elbow Plank (R+L)

:45 Dkb FR Hold

Conditioning: For time (6:00 Cap)

25 Wall Balls (20/14# to 10/9’)

50 SDB CJ (40/30, switch every 5 reps)

25 Wall Balls

Extra: Time Remaining

15 Banded Pullaparts

15 Banded Tri Extensions

10 Tempo BB Curls (X221)

210811 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 pass thrus + :20/:20 pvc front rack stretch + 5 bb strict press + :30 machine

Weightlifting: 20:00

8:00 – split jerk technique review

8 EMOM – 2 split jerks (from the rack)

*add every 1-2 sets, start light finish moderate

Conditioning: 6 EMOM x 2 w/3:00 rest between

1) E – 10 STOH 135/95#

O – 15 deadlifts (same weight)

2) E – 10 db power cleans 35+/25#

O – 12 dbl db FR reverese lunges (same weight)

210810 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 PVC Passthroughs + 10 Alt DB Snatches + 5 Burpees + 200m Run

Conditioning: 27:00

0:00-9:00:

E3MOM: 400m Run

9:00-18:00: Amrap

1-2-3…etc Devil’s Press

10 Air Squats

10 Push-ups

18:00-27:00:

E3MOM: 400m Run

Extra: EMOM for 8:00

:10-:15-:20-:25-:25-:20-:15-:10

Hollow Hold

10 Sit-ups

*Both movements in the minute

210810 Burn WOD

Warmup: 8:00

AMRAP: 1:00 machine + 15 squats + 5 burpees + 10 alt step-ups + 10 pass thrus

Conditioning: 25 EMOM

1 – 15/12 calorie C2 bike

2 – 25 air squats

3 – 15/12 calorie row

4 – 12 burpees

5 – 100 singles (scale up to 35 DU)

210810 FF WOD

Warmup: 8:00

dynamic + AMRAP: :30 machine + 12 alt db snatches + 10 squats + 5 burpees

Conditioning: 9 AMRAP x 4 w/2:00 rest between

1) 1000m C2 bike + 10 dbl db snatches 35/25#s + 12 renegade rows (no PU) + 10 thrusters

2) 18/12 calorie Echo + 20 wall balls + 15 pullups (sub jumping or RR, no bands)

3) 500m row + 15 burpees over the rower + 15 air squats

4) 20/15 calorie AB + 20 AKS + 30 DU (53/35#, 125 singles)

*5 people on each station, can sub 400m AR run or 18/12 calorie ski for the machine, start on different stations, FOLLOW THE ORDER!

210809 Hybrid WOD

Warm-up: 12:00

5 BB Back Squats (build) + 10 Air Squats + :30 Wall-sit + 10 Cal Machine

Strength: 18;00

Find 1RM Back Squat

*If you finish early complete doubles @75% with :45-1:00 recovery machine between

Amrap remainder:

10 Alt DB Step-ups (Front Rack)

10 Pull-ups (accumulated, minimum 3 sets)

50’ DB/KB Lunge (at sides)

200’ Farmer Carry (ahap)

210809 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 hi-hang muscle cleans + 5 hi-hang power cleans + 10 pass thrus + :30 machine

Weightlifting: 20:00

10:00 – hang power/squat clean technique

8 EMOM – 2 hang power cleans + 1 hang squat clean

Conditioning: AMRAP time remaining

5 back squat @ 75%

8/8 SL db deadlifts

:30 goblet wall sit

12 banded good mornings

1:00 recovery machine

210809 Burn WOD

Warmup: 8:00

dynamic + 3:00 machine

Conditioning: 5:00 AMRAP x 4 w/2:00 rest between

500/750/1000/1250m C2 bike

10 devils press 35/25#s

10 renegade rows

10 dbl db snatches

*max wall balls remaining time

210807 Burn WOD

Warmup: 12 EMOM (increasing pace)

1 – C2 bike :45

2 – 8 dbl kb CJ

3 – 8/9/10/11 burpees

Conditioning: for time (20 cap)

80/60 calorie C2 bike

40 medball situps 20/14#

40 dbl kb or db squats

200′ bear crawl

40 dbl kb or db squats

200′ bear crawl

Extra: 6 EMOM

8 burpee box get overs

*add 1 per minute

210806 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Bench Press + 15 Ring Rows + 20 Light Alt DB Curls

Bench Press: 3×5:00 Amrap

5-7-9 Bench Press @50-60-70%

5 Pull-ups

*1st Amrap = 5/5, 2nd Amrap = 7/5, 3rd Amrap = 9/5

*3:00 Rest b/t amraps

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

400m Run

40 DB Box Step-overs (50/35s)

40 Deadlifts @245/165

20 Synchro DB CJ (50/35s)

20 DB Burpee Box Step-overs

400m Run

210806 Burn WOD

Warmup: 8:00

3:00 machine + dynamic

Conditioning: 25 AMRAP w/partner

400m run together

40 db thrusters (split however)

1000m C2 bike

50 db bench press (split however)

500m row

25 synchro AKS

210806 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 pass thrus + 5 RR (move to strict PU) + 5/5 standing strict press

Strength: 16:00 AMRAP

half kneeling SA db press 8/8 (opposite knee up)

bb curl x 8

dbl db skull crushers x 10 (on bench)

1 legless RC or 1-2 rope climbs (sub 5 tough rope walks

3 wall walks (sub 30 pushup shoulder taps)

Conditioning: 20 AMRAP w/partner

1) 21-15-9

pullups (rx+ c2b, scale jumping PU or RR)

hang squat cleans 115/85# (rx+ 135/95#)

*one partner is always running a 200m, switch off when they return and pickup where they stop in the workout

2) 30-20-10

calorie AB or Echo bike (one partner must be holding a wall sit while other bikes, must stop biking if they come off wall)

15-10-5

synchro devils press 35/25#s (rx+ 35+/25#+)

3) 40-30-20

front squats (same weight as HSC above)

box jump overs 24/20″

210805 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 2×5 Front Squat (build) + 10/10 Bulgarian SS + 20 Cal Bike Erg (10 cal damp 5 – 10 cal damp 10)

Strength: 20:00

Build to a 4RM Front Squat (try to tie/be within 10# of 3RM)

8 Sets @80% of 4RM

Reps per set: 1/2/3/4/1/2/3/4

*:30 Rest between sets

Conditioning: Amrap remainder

5 BB Zombie FS (pause at bottom – perfect positions)

50’/50’ Banded Lateral Steps

15/15 Banded Medial Step

:30 Standing Bike Erg @10 + :30 Seated @5 (stay at 80/75+ rpm)

210805 Burn WOD

Warmup: 15 AMRAP

1000m C2 bike + 15 RKS + 250m row + 5 inch worms + 10/10 banded lat. steps

Conditioning: 20:00 running clock

0-5:00

40 burpees *max calorie AB/Echo remaining time

6-12:00

3 rounds – 20 wall balls + 10 db hang CJ

13-20:00

AMRAP – 20 squats + 16 alt db sntaches + 12 kb high pull

210805 FF WOD

Warmup: 10:00

dynamic + OH warmup (pvc pipe/bar)

Weightlifting: 20:00

10:00 – hi-hang power/squat snatch technique

8 EMOM – 1 hi-hang power + 1 hi-hang squat snatch (2 powers if you can’t perform an OHS to depth)

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

1) E – 12 db thrusters 35/25#s (rx+ 35+/25+)

O – 12 TTB (scale to strict knee raises or MB situps)

2) E – 35 DU (scale 100 singles)

O – 15 squats + 10/7 pushups

210804 Hybrid WOD

Warm-up: 10:00

30 Cal AB or Echo + Amrap: 10 PVC Passthroughs + 5/5 DB Thrusters + 10 BB Strict Press

12:00 EMOM

O- 11/9/7/5/3/1 BB Push Press (build in weight)

E- :20 Max DB Stoh

*Should be able to move DBs full :20

Conditioning: 7:00 Amrap

50 Single Unders

5 DB Clusters

5 DB Stoh

*Goal is 5+ Rounds

Amrap remaining time:

5 BB Strict Press (stay moderate/unbroken)

10 DB Sit-ups (DBs OH)

10 Tempo Push-ups

210804 Burn WOD

Warmup: 8:00

2000m C2 bike or 1000m row + dynamic

Conditioning: for time (20 cap)

50-40-30-20-10

jump rope

calorie c2 bike or row

situps

Extra: 3 sets

10 ab-wheel rollouts

15 v-cups

20 db weighted situps (feet anchored)

210804 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 strict press + 5 push press + 10 pass thrus + pvc front rack stretch :30/:30

Weightlifting: 20:00

10-12:00 split jerk technique

8 EMOM: 2 split jerks (from the rack)

*start light/moderate, build if comfortable. Focus on perfect footwork and OH position, don’t add # if you aren’t in good positions.

Conditioning: 4 rounds for time (14:00 cap)

*you pick -18/12 cal AB or 15/9 cal echo or 400m run or 500/400m row

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

10 kipping HSPUs (sub 10 strict db press 1/4 bw each hand)

210803 Hybrid WOD

Warm-up: 10:00

400m Run + Amrap: 10 Alt DB Snatches + :30 Elbow Plank + 5 Burpees

Conditioning: 3 Rounds (36:00)

0:00-2:00:

12 DB Devil’s Press

2:00-6:00:

200m Run

24 SL V-ups

24 Alt DB Snatches

6:00-12:00:

400m Run

12 DB Burpees

12 DDB Snatches

*Max Sit-ups until 11:00

210803 FF WOD

Warmup: 12 AMRAP

200m jog + 10 strict press + 8 kb/db goblet squats + 5 burpees

Conditioning: 4 rounds at increasing pace (30:00 cap)

400m run

10 STOH 115/85# (rx+ 135/95#, 2-3 sets)

15 wall balls 20/14# to 10/9′

20 burpees

200m run

rest 3:00

*start at a moderate pace and increase speed each round, you’re last round should be your fastest

210803 Burn WOD

Warmup: 10:00

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

Conditioning: 28 EMOM

1 – 12 db box step-overs 35/25#s

2 – 15 db bench press (1-2 sets)

3 – 12 heavy kb goblet squats

4 – 5-8 strict pullups (scale with band in J-cups)

210803 Arc Fitness

Warmup: 12 EMOM

1 – :45 machine

2 – 10 db curl and press

3 – :30 wall sit

4 – :30 jump rope (scale plate jumps or step-ups)

Strength: 15:00

8 bench press

10 dbl db curls

8 pushups

8 ring rows

Conditioning: 12 AMRAP

10 calorie machine

200′ farmers walk

15 situps

200m jog

210802 Hybrid WOD

Warm-up: 12:00

5 BB Back Squats (build) + 10 Air Squats + 8 Alt Box Step-ups + 200m Run

Strength: 22:00

Accumulate 15 Back Squats @+10-20# last week

*Should be able to start with 3-4 reps on first set

Remainder of time:

30 Empty BB Glute Bridges

12 Goblet Cossack Squats

2 Paused Front Squats + 2 Front Squats (:02 pause – start @65-70%)

Conditioning: For time (10:00 Cap)

15/12 Cal AB or 13/10 Cal Echo

20 BJO (24/20”)

50 Wall Balls (20/14# to 10/9’)

20 BJO

15/12 Cal AB or 13/10 Cal Echo

*Sub 30 step-overs if not jumping

210802 Burn WOD

Warmup: 12 EMOM

1 – :45 machine

2 – 5/5 kb CJ

3 – 10 reverse lunges + 8 squats

4 – 100 singles

Conditioning: 3:00on/3:00 off x 5 sets (alt A & B)

A) 750m C2 bike + 10 db front squats + max burpees over the dbs

B) 200m run (treadmill) + 10 AKS 53/35# + max pushups

210802 FF WOD

*We are transitioning from our last 12 week strength block (front squat/deadlift) into a weightlifting block (clean/jerks/snatches) for the next 8-10 weeks. Your goal by the end of this WL block is to clean and jerk 90% of your FS max that we found last week. We will be starting with the foundational basics of the clean moving from mid-thigh down to the floor, power and squat cleans. For snatches we will teach the power snatch and squat snatch but individuals that are limited by mobility will only power snatch. We will still get some moderate to heavy touches on squats to maintain our recent 1rms. We will perform cleans on Mondays, jerks on Wednesday, and snatches on Thursdays.

Warmup: 10:00

dynamic + AMRAP: 5 hang muscle cleans + 3 HPC + 1 hang squat clean (stay light) + :30 machine

Weightlifting: 20:00

10:00: hi-hang clean technique

+

8 EMOM – 2 hi-hang power cleans + 1 hi-hang squat clean

Conditioning: AMRAP (time remaining)

3 front squats @ 60-70% (controlled down, fast up)

3 broad jumps (reset between)

8 partner leg curls

1 lap heavy sled

1:00 recovery machine (60% effort)

210730 Hybrid WOD

Warm-up: 10:00

5 Tempo DB Bench + 5 DB Bench + 10 Diamond Push-ups + 5 Burpees

Bench Press: 5 Sets

0:00-0:30: Max BB Bench Press @60%+
0:30-1:00: Rest

1:00-1:30: Max DB Bench

1:30-3:00: Rest


Deadlift: 8:00 EMOM

1- 4 Reps

2- 3 Reps

3- 2 Reps

4- 1 Reps

*Build each minute – 2nd round heavier than first

Conditioning: For time w/ Partner (11:00 Cap)

60/45 Cal C2

30 Synchro BB Thrusters (75/55)

60 Push-ups
20 Synchro BB Thrusters (95/65)

40 Push-ups

10 Synchro BB Thrusters (115/85)

20 Push-ups

210730 Burn WOD

Warmup: 8:00

dynamic + AMRAP: :30 machine + 8 pause glute bridges + 10 RKS

Conditioning: for time w/partner (23 cap)

50/40 calorie machine

100 situps

40/30 calorie machine

100 air squats

30/20 calorie machine

100/80 pushups

*max calorie machine remaining time

210730 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 bb dls (build) + 8 pause glute bridges + 10 RKS

Strength: 15:00

find a new 1rm deadlift

*if you finish early perform AMRAP

5 dls 70-75%

:30 elbow plank

1:00 machine

Conditioning: for time w/partner (20 cap)

50/40 calorie machine

100 rks 53/35#s

40/30 calorie machine

100 air squats

30/20 calorie machine

100/80 pushups

*max calorie machine remaining time

210729 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 10 Front Squat (build) + 20 Reverse Lunges on Plate + 15/15 Banded Lateral Steps

Strength: 18:00

Build to a 3RM Front Squat (try to tie/be within 10# of 2RM)

7×3 @80% of 3RM

*:30 Rest between sets

Conditioning: Amrap remainder

12 DB/KB FR Reverse Lunges (6” deficit)

Max BB Glute Bridges (@3RM FS or heavier – goal is 15+)

10/7 Cal AB + 200m Run + 5 BBJO (SPRINT)

1:00 Row (Hold sub 2:05/1:55/500m)

210729 Burn WOD

Warmup: 8 AMRAP

bike 12/8 calories + 10 step-ups + 10 pass thrus + 5 burpees

Conditioning: 22 AMRAP

400m run

15 AKS 35/25#

12 strict pullups

9 burpees to 6″ target

6 dbl db snatches 35/25#s

210729 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 alt step-ups + 10 bb good mornings + 1:00 machine

Strength: 18 AMRAP

12 alt. dbl kb step-ups

10 bb SL deadlifts (empty bar or small 5s/10s to keep bar off floor)

:30 db goblet wall sit

10 empty bb 1/2 jump squats

heavy sled push down/back

Conditioning: 3 rounds for time (16:00 cap)

400m run

15 cj 115/85#

15 ttb (sub 15 medball situps)

210728 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Push Press + 10 PVC Passthroughs + 5 Tempo Push-ups

12:00 EMOM

1- 8 BB Push Press

2- 6 BB Push Press

3- 4 BB Push Press

4- 2 BB Push Press

*Slight increase on weight each ROUND

Strength: 15:00 Amrap

:10 BB OH Hold (ahap)

10 Seated Alt DB Strict Press (both DBs OH)

12 BB Curls

16 Alt KB Pendlay Rows


Conditioning: E3MOM for 9:00

200m Run

10 Push-ups

10 DB Devil’s Press (35/25s)

10 DB Stoh

*Max working time of 2:30

210728 FF WOD

Warmup: 10:00

dynamic + AMRAP: 2 push press + 3 push jerks + 10 pass thrus + 15 band pull aparts

Strength: 17:00 AMRAP

1 push press + 2 push jerks (AHAP)

12 alt kb pendlay rows

8 dbl db push press

15 light db bent over rear delt flyes

Conditioning: 16 EMOM

1 – c2 bike 15/12 calories

2 – 6/6 db hang CJ 35/25#s (6 right then 6 left)

3 – 12 box jump overs

4 – 1 rope climb (sub 3 rope walks)

210728 Burn WOD

Warmup: 10:00 AMRAP

500m C2 bike + 6/6 db cj + 10 pass thrus + 12 alt db snatches

Conditioning: 24 EMOM

1 – 15/12 calorie C2

2 – 10-15 V-ups

3 – 10 dbl kb deadlifts (heavy)

4 – 3-4 rope walks

5 – 1:00 wall sit

6 – rest

210727 FF WOD

Warm-up: 12:00

3:00 Machine (build every :30) + Dynamic + Amrap: 5/5 DB Hang CJ + 50 Single Unders + 10 Am Kbs

Conditioning: 5:00 On 3:00 Off x 5

400m Run OR 1000m C2 or 300m Ski

10 DB Burpees

8 DB Hang Power Cleans

6 DB Stoh

Max DU or Singles in remaining time

*Increase pace each round

210727 Hybrid WOD

Warm-up: 10:00

2:00 Machine + Dynamic + Amrap: 20 Sit-ups + :30 Machine Build-up (build to sprint)

Conditioning: 1:00 On :30 Off x 5 Rds

1:00 Standing C2 (damper 10)

:30 V-ups + :30 Hollow Hold

1:00 Row (1200/900+ Cal/hr)

:30 DB Burpees + :30 DB Deadlifts

*:30 Rest b/t exercises

Extra: :20 On :20 Off x 8 Rounds

Deadhang (Alt pronated/supinated grip)

210726 Hybrid WOD

Warm-up: 12:00

5 BB Back Squats (build) + 10 Air Squats + 5 Box Jumps + 200m Run

Strength: 22:00

Accumulate 20 Back Squats @+10-20# last week

*Should be able to start with 4-6 reps on first set

Remainder of time:

16/16 Forward&Backward Banded Steps

10 Alt DB FR Step-ups

4 Paused Front Squats (:02 pause – start @60%)

Conditioning: 3 RFT (10:00 Cap)

200m Run

5 DB Squat Cleans (50/35s)

10 BJO (24/20”)

5 DB Hang Squat Cleans

210726 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 fs (build) + 10/10 banded lat steps + 5 jump squats + 3 box jumps

Strength: 30:00

find a 1rm front squat

*if you finish early complete AMRAP

5 front squats at 70%

15 banded bw glute bridges

12 alt db step-ups

Conditioning: AMRAP remaining time

1000m C2 bike

25 air squats

20/15 calorie AB or Echo

20 walking lunges

10 bb good mornings

210726 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 10 db bench press + 10 pass thrus + 5 pushups + 5 pause RR

Conditioning: 3 rounds (25 cap)

2500m C2 or 1250m row

16 alt dbl db bench press (start with both dbs locked out)

10 bb curls

20 pushups

15 strict pullups (band in J-cups)

*max meters C2 bike or row remaining time

Workout of the Day

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

  1. Deadstop D.L.
    1. Top set of 3
    2. Then, 2 sets of 10-12 at 60% 
  2. 3 Rounds
    1. 8-10 Kang Squat 
    2. 100’ S.A. Farmer Carry
  3. 8 Min EMOM
    1. :40 C2 Damper on 10
    2. :40 Wall-sit (Weighted if possible)
  4. 3 Rounds
    1. One Round 8-10 Weighted Knee Raises
    2. 2 Rounds 10-12 without weight
      1. 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

  1. Back Squat
    1. Work to 3RM
    2. 3×2 at 93%
  2. 3 Rounds
    1. 10-15 Single leg glute bridge
    2. 10-15 Bb Good Morning
    3. 16-20 DB Walking Lunges
  3. 2 Rounds
    1. 10-15 Sissy Squat
    2. 10-15 Heel Elevated Tempo Air Squat
  4. 3 Rounds
    1. One Round 8-10 Weighted Knee Raises
    2. 2 Rounds without weight
      1. 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

  1. Bench Press
    1. Work to 3RM
    2. Then 3×2 at 93%
  2. 3 Rounds
    1. 12-15 Bent Over Row
    2. 10-15 Seated DB Lateral Raise
    3. DB Squeeze Press
      1. 6-8 heavy
      2. 10-15 moderate
      3. 15-20 light
  3. 3 Rounds
    1. 10-15 DB Fly
      1. Superset last set with 25-30 Reverse Fly
    2. 10-12  BB Curl
  4. For Quality 30-20-10
    1. Plate Push
    2. 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.

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