Workout of the Day

07/30/22 FF WOD

Warmup: 8:00

5:00 stretch/foam roll + dynamic

Conditioning: Team of 3 or partner (35:00 cap)

150 cal C2 bike (2F+ 130)

30 burpee box jump overs

125 calorie ski (2F+ 105)

30 sand bag/dball cleans

100 calorie run

30 deadlifts (75-80% 1rm, sets of 2-3)

*1 person working at a time, other(s) resting, team of 2 can scale cals back to 130/105/85

*you can perform the workout in any order, just try to keep the movement paired with the designated calorie machine listed above it

07/29/22 Hybrid WOD

Warm-up: 6:00

10 BB Incline Bench

10 PVC Passthroughs

5 Tempo Push-ups

Strength: 20:00

2×10 Incline Bench @55%

2×8 @65%

2×6 @75%

*Maintain controlled eccentric and fast concentric throughout

Amrap remainder:

15/15 DB Lateral Raises

10 Seated DB Arnold Press

15 Banded Pullaparts

Conditioning: E10MOM for 20:00

10 Wall Walks

20 Synchro DB Strict Press (3 sets max)

30 Push-ups

400m Run (together)

50 Wall Balls (30/20)

07/29/22 FF WOD

Warmup: 8:00

3:00 machine + dynamic

Strength: 15 AMRAP

db floor press x 12

strict chin-up x 5-8 (sub banded strict or pause RR, tough)

db incline fly x 12

bb bent over row (underhand grip) x 12

Conditioning: every 10:00 x 3 rounds w/partner

800m run – together (car wash, come in opposite door you leave)

35 bb thrusters 115/75 (quick 5s, heavier than you normally would)

40 calorie Echo or AB (FF 32)

35 pullups

*strict 8:00 cap 1st round, 9:00 cap second round, 10:00 last round – if you don’t finish under the cap try to get more reps completed than the previous round

07/29/22 Burn WOD

Warmup: 8:00

3:00 machine + dynamic

Conditioning: every 10:00 x 3 rounds w/partner

800m run – together (car wash, come in opposite door you leave)

35 bb/db thrusters (quick 5s, heavier than you normally would)

40 calorie Echo or AB (FF 32)

35 pullups

*strict 8:00 cap 1st round, 9:00 cap second round, 10:00 last round – if you don’t finish under the cap try to get more reps completed than the previous round

07/29/22 HS S&C WOD

Warmup: 8:00

3:00 machine + dynamic

Strength: 30:00

1a) bb push press x 6 (heavier than last week’s 8s)

1b) strict chin-ups x 7-10

2a) dbl db seated strict press x 8-10

2b) bb bent over rows x 12

Accessory: Time Remaining

banded tri ext x 12

db front raises x 12

seated dbl db curls x 12

push-up plank kb pull-through x 16 alt

07/28/22 Hybrid WOD

Warm-up: 12:00

7:00 Stretch/foam roll

Dynamic

Strength: 20:00

10/10 BB Backrack Split Squats (3030 first 5 reps/side)

*Rear foot on red pad

15/15 SL Glute Bridges

25’/25’ Walking Lunge (1 DB at side, 1 DB FR– ahap)

1 Sled Lap Drag (ahap)

Conditioning: 13:00

1:00 On :30 Off

*Use 3 machines – 3 consecutive rounds on each machine – every 1:00 is an acceleration

07/28/22 FF WOD

Warmup: 10:00

6:00 foam roll/stretch + dynamic

Conditioning: every 2:00 x 4 sets (40:00 total)

1 – 10 devils press + db box step-ups 35/25#s to 24/20″

2 – 800/700m C2 bike

3 – 20 AKS 53/35#s + 25 DU (scale to 75 singles)

4 – 30 wall balls 20/14# to 10/9′

5 – 400/325m ski

07/28/22 Burn WOD

Warmup: 8:00

4:00 foam roll/stretch + dynamic

Conditioning: every 2:00 x 3 sets (40:00 total)

1 – 10 devils press + db box step-ups 35/25#s to 24/20″

2 – 800/700m C2 bike

3 – 20 AKS 53/35#s + 25 DU (scale to 75 singles)

4 – 30 wall balls 20/14# to 10/9′

5 – 400/325m ski

07/28/22 HS S&C Program

Warmup: 10:00

6:00 foam roll/stretch + 4:00 dynamic

Strength: 30:00 (15:00 1a/1b, 15:00 2a/2b)

1a) bb jump squats (empty bar) x 10 AFAP

1b) box jump (step-down) x 8 (fast reset between)

2a) pro agility (on turf) x 2 each direction

2b) overhead dball throw x 8 (15-20# dball, no medballs)

Accessory: Time Remaining (3-4 rounds)

:30 echo bike sprint

rest 1:30

:30 AR sprint

rest 1:30

:30 C2 bike sprint

rest 1:30

07/27/22 Hybrid WOD

Warm-up: 8:00

10 RKBS

10 Strict Knee Raises

:30 Hollow Hold

:30 Row (hard pace)

Core: 4:00 Tabata x 3

1] Up-down Planks

2] Elbow Plank Hip Dips

3] Elbow Plank

4] V-ups

*:30 Rest bt ea 4:00

Time remaining:

1:00 Row (sub 2:00/2:15/500m)

15 Pull-ups

1:00 Run (or 200m)

10 BB Curls (5s Eccentric – slight help from hips is OK)

*1 Sandbag clean after each exercise

07/27/22 FF WOD

Warmup: 8 AMRAP
12/9 calorie machine

5 hang muscle cleans (move to HPC)

5 strict press (move to PP or PJ)

10 pass thrus

Weightlifting: every :30 x 15:00

1 hang power clean + 1 push jerk

Conditioning: 16 AMRAP

12/9 calorie AB or Echo bike

15 deadlifts 155/115#

200m run (come in opposite door you leave)

10 power cleans (same # as DL)

07/27/22 Burn WOD

Warmup: 8 AMRAP
12/9 calorie machine

5 db HPC

5 db push press

10 pass thrus

Conditioning: 16 AMRAP

12/9 calorie AB or Echo bike

15 deadlifts (bb or Dkb)

200m run (come in opposite door you leave)

10 power cleans (bb or Dkb)

07/27/22 HS S&C Program

Warmup: 10:00

6:00 foam roll/stretch + 4:00 dynamic

Strength: 30:00

1a) deadlift 4×6 (build, heavier than last week)

1b) star plank 4x :20/:20

2a) seated BB good mornings 3×12

2b) adductor side plank 3x :20/:20

Accessory: Time Remaining

sled push down/back (AHAP)

:45 bar hang

SA db farmers walk x 150/150′

ab wheel rollout x 15-20

07/26/22 Hybrid WOD

Warm-up: 10:00

5 DB Push Press (:15 hold @top after last rep)

:30 Ski (inc pace each rd)

5 PVC Passthroughs

:30 Deadhang

Strength: Push Press (18:00)

Find heavy 3RM Push Press (goal is 90-95%)

Amrap remainder:

1 Push Press + Max time descent @3RM

5 Box Jumps (max height)

10/10 Banded Pallof Press

Conditioning: 2 RFT (15:00 Cap)

400m Run

20 Dkb CJ

1000/900m C2 Bike

10 Dkb Snatches

07/26/22 FF WOD

Warmup: 3-4 sets

12/9 calorie machine

10 alt cossack squats

12/12 banded lateral steps

8 back squats

Strength: 22:00

1) back squat – 4×8 (heavier than last week’s 10s, start mod-heavy)

*try to go every 2:00, should get :90 of rest/set

2) AMRAP

single kb goblet alt Russian step-up x 16

low banded hamstring curl x 20 (.5″ or 1″ band, face down on floor)

bb split stance RDL x 10/10

bodyweight split squat (rear foot on bench) x 10/10 (no lock-out at top)

Conditioning: 16 EMOM

1 – 12 bb front squats 115-155/75-115#

2 – 8 bar facing burpees

3 – 10-15 TTB (sub 12-15 db# sit-ups, feet anchored)

4 – :40 recovery C2 bike (men 2:00-2:10/1000m, women 2:05-2:20/1000m)

07/26/22 Burn WOD

Warmup: 3-4 sets

12/9 calorie machine

10 alt cossack squats

12/12 banded lateral steps

8 back squats

Strength: 12:00

AMRAP

single kb goblet alt Russian step-up x 16

low banded hamstring curl x 20 (.5″ or 1″ band, face down on floor)

bb split stance RDL x 10/10

bodyweight split squat (rear foot on bench) x 10/10 (no lock-out at top)

Conditioning: 16 EMOM

1 – 12 dbl db front rack squats

2 – 8 db facing burpees

3 – 12-15 db# sit-ups (feet anchored)

4 – :40 recovery C2 bike (men 2:00-2:10/1000m, women 2:05-2:20/1000m)

07/26/22 HS S&C Program

Warmup: 12:00

5:00 foam roll/stretch + 3:00 machine + dynamic

Strength: 30:00

1a) bench press 7×3 @ 85%

2a) bb row 3×10 (:02 pause at top)

2b) alt db bench 3×16 (keep one db locked while other works, alt every rep)

2c) standing bb reverse curl 3×12

Accessory: Time Remaining

For Quality

80 db strict press (10-15 reps/set)

60 db db snatches (10-20 reps/set)

40 hand release pushups

*compete in order, each movement completed before moving on

07/25/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

5 Front Squats (:03 pause in bottom)

10 PVC/BB Good Mornings

10 Reverse Lunges (off red pad)

Strength: 25:00

0:00-15:00:

3 Front Squats @80% of 5 rep

4 Back Squats @~80% of 5 Rep

-Rest :30 bt FS/BS and after each set

15:00-25:00:

1-2-3 Deadstop Deadlifts @80% of 5 TnG

*Rest :20 bt rep counts and after each set

Conditioning: 5:00 EMOM x 2

5 Burpees

4 DB Front Squats

3 DB Thrusters

2 DB Devil’s Press

*1:00 Rest bt EMOMs

07/25/22 FF WOD

Warmup: 3 sets

12/8 calorie ski

10 pass thrus

5 tempo pushups

5 bench

Strength: 22:00

1) bb bench press 4×8 (heavier than last week’s 10s)

2) AMRAP

12 db bench press

15 banded face pulls (1″ band on high bar)

10/7 plyo pushups (2-6″ plates, chest must touch floor)

15 db front raises

Conditioning: 15 AMRAP

15/12 calorie row/ski (alternate rounds)

6-8 strict pullups (2 sets max)

200m run

8 db renegade rows (1 pushup + row R + row L = 1 rep)

07/25/22 Burn WOD

Warmup: 3 sets

12/8 calorie ski

10 pass thrus

5 tempo pushups

5 bench

Strength: 12 AMRAP

12 db bench press

15 banded face pulls (1″ band on high bar)

10/7 plyo pushups (2-6″ plates, chest must touch floor)

15 db front raises

Conditioning: 15 AMRAP

15/12 calorie row/ski (alternate rounds)

6-8 strict pullups (2 sets max)

200m run

8 db renegade rows (1 pushup + row R + row L = 1 rep)

07/25/22 HS S&C Program

Warmup: 10:00

6:00 foam roll/stretch + 4:00 dynamic

Strength: 30:00

1) box squat 7×3 @ 85%

2a) partner hamstring curls x 10

2b) db russian step-ups 3×8/8 alt (dbs at sides, drive top knee high when you stand up)

2c) kb goblet walking lunges x 50′ (AHAP)

Accessory: Time Remaining

150m AR acceleration (walking to sprint)

10 banded good mornings

10 lateral box jump overs (stay low, rebound off floor/box)

:30 plate weighted wall sit (hold in front, arms straight)

Workout of the Day

07/23/22 FF WOD

Warmup: 15:00

6:00 foam roll/stretch + dynamic + movement prep

Conditioning: For Time/AMRAP Group of 3 (30 cap)

1-150 wall balls 20/14# to 10/9′

100 calorie ski (2F+ = 75)

2-100 dbl db snatch 40/25#s (UB sets of 10)

125 calorie Echo bike (2F+ 100)

3-50 dbl db man makers (pushup row R + pushup row L + STOH = 1)

150 calorie run

*time remaining = max burpee box jump overs 30/24″ (higher than you normally would, no step-overs)

*2 people working at a time on the movement and the cals, once you finish one of them, all 3 work on remaining cals or reps until that “workout” is complete.

*can perform 1, 2, or 3 in any order – however, must complete the calorie machine with the associated movement

07/22/22 Hybrid WOD

Warm-up: 6:00

10 DB Incline Bench

10 PVC Passthroughs

5 Tempo Push-ups

Strength: 20:00

Build to a 1RM Incline Bench (normal grip)

Amrap remainder:

6 Pull-ups (2-3 sets)

12 Dips (Bench/Parallettes/Rings)

12/12 Preacher Curls

Conditioning: 4 RFT w/ Partner (20:00 Cap)

2-4-6-8 Man Makers

100 Single Unders

20 DB Stoh (50/35s)

30 Box Jump Overs (24/20”)

07/22/22 FF WOD

Warmup: 8:00 AMRAP

dynamic + AMRAP

10 pass thrus

10 calories

10 band pull-aparts

10 ring rows (5 strict pullups)

Strength: 15 AMRAP

db incline bench x 10 (bench on 24″ box)

standing bb curl x 10

banded tricep extension x 20

db lateral raise x 15

Conditioning: 22 AMRAP w/partner

1) 21-15-9

thrusters 95/65#

pullups

2) 30 CJ 135/95#

3) 21-15-9

deadlifts 225/155#

handstand pushups (sub hand release pushups 30-20-10)

*1 person working, 1 person on a machine accumulating calories or meters (both partners on the same machine)

07/22/22 Burn WOD

Warmup: 8:00 AMRAP

dynamic + AMRAP

10 pass thrus

10 calories

10 band pull-aparts

10 ring rows (5 strict pullups)

Conditioning: 25 AMRAP w/partner

1) 21-15-9

thrusters 75/55# or dbs

pullups

2) 30 CJ 95/65# or dbs

3) 21-15-9

deadlifts 135/95# or dbs

30-20-10

hand release pushups

*1 person working, 1 person on a machine accumulating calories or meters (both partners on the same machine)

07/22/22 HS S&C WOD

Warmup: 8:00

3:00 machine + dynamic

Strength: 30:00

1a) bb push press x 8 (heavier than last week’s 10s)

1b) strict pullups x 7-10

2a) SA db seated strict press x 8/8 (kb in front rack of non-working arm)

2b) ring rows x 15

Accessory: Time Remaining

db skull crushers x 12

db lateral raises x 12

standing hammer curls x 12

palloff press x 10/10

07/21/22 Hybrid WOD

Warm-up: 10:00

5:00 Stretch/foam roll

Dynamic

Strength: 20:00

10/10 BB Backrack Split Squats

*Rear foot on red pad

30’/30’ Banded Lateral Walk

50’ Walking Lunge (dbs at sides – ahap)

1 Sled Length (ahap)

Conditioning: 14:00

4:00 On 1:00 Off x 3

*Use 3 machines – 1 for each round – start each rd easy and increase pace every :40 to a borderline sprint at the end

07/21/22 FF WOD

Warmup: 10:00

6:00 foam roll/stretch + 4:00 dynamic

Conditioning: 35 AMRAP

400m run

15 db devils press 40/25#s

1000m C2 bike

30 dbl kb deadlifts 53/35#s

500m row

15 dbl db thrusters 40/25#s (same # as DP)

500/400m ski

30 box jumps (step down) 24/20″ (scale to SDB alt step-ups)

Time remaining

cool down/stretch

07/21/22 Burn WOD

Warmup: 8:00

4:00 foam roll/stretch + 4:00 dynamic

Conditioning: 30 AMRAP

400m run

15 db devils press 40/25#s

1000m C2 bike

30 dbl kb deadlifts 53/35#s

500m row

15 dbl db thrusters 40/25#s (same # as DP)

500/400m ski

30 box jumps (step down) 24/20″ (scale to SDB alt step-ups)

Time remaining

cool down/stretch

07/21/22 HS S&C Program

Warmup: 10:00

6:00 foam roll/stretch + 4:00 dynamic

Strength: 30:00

1a) db 1/4 jump squats x 10 directly into 5 rebounding broad jumps

1b) single leg glute bridge x 10/10

2a) banded lateral push-offs (1″ band around rig/waist x 2-3 steps)

2b) single leg box jump x 6/6

Accessory: Time Remaining

500m C2 bike sprint

rest 1:00

12 burpees to plate

rest 1:00

shuttle sprint x 3 (25′ out/back + 50′ out/back = 1)

rest 1:30

07/20/22 Hybrid WOD

Warm-up: 8:00

5 Inch Worms (arms extended as far as posssible)

10 Hollow Hold Crunches

:30 Hollow Hold

:30 Machine (hard pace)

Core: E4MOM for 16:00

:30 L-sit (acc – yellow/black parallettes or rings)

15 Ab Wheel Rollouts

10 Sdb/skb V-ups

*Max Sit-ups until 3:30 – first 3 exercises can be done in any order

Time remaining:

1:00 Max Chin-ups + 5 Pull-ups (same progression as last week’s :30 PU + :30 CU)

1:00 Sandbag Hold

15 Dkb Pendlay Rows

28s BB Curls (7 b.half – 7 t.half – 7 tempo – 7 normal)

07/20/22 FF WOD

Warmup: 3 sets

12/8 calorie ski

10 pass thrus

5 strict press + 5 push press

:20 passive bar hang

Strength: 20:00

1) push press – 4×8 (build in weight from 50% 1rm)

2) AMRAP

seated dbl db strict press x 10

SA farmers walk x 100/100′ (db preferred)

wall walks x 3 (sub is nose and toes HS hold x :30)

Conditioning: 4 rounds for time (14 cap)

400m run

15 bb STOH 115/75# (rx+ 155/115, 2-3 sets max)

35 double unders (scale 100 singles)

Time remaining: foam roll/stretch

07/20/22 Burn WOD

Warmup: 3 sets

12/8 calorie ski

10 pass thrus

5 db strict press + 5 db push press

:20 passive bar hang

Strength: 14:00

AMRAP

seated dbl db strict press x 10

SA farmers walk x 100/100′ (db preferred)

wall walks x 3 (sub is nose and toes HS hold x :30)

Conditioning: 4 rounds for time (14 cap)

400m run

15 bb STOH 115/75#

35 double unders (scale 100 singles)

Time remaining: foam roll/stretch

07/20/22 HS S&C Program

Warmup: 10:00

6:00 foam roll/stretch + 4:00 dynamic

Strength: 30:00

1a) deadlift 4×8 (build, heavier than last week)

1b) side plank x :30/:30

2a) banded good morning 3×12

2b) RKS 3×15 (AHAP, 2-3 sets)

Accessory: Time Remaining

sled push down/back (AHAP)

:30 bar hang

SA db farmers walk x 100/100′

ab wheel rollout x 10-15

07/19/22 Hybrid WOD

Warm-up: 10:00

2:00 Machine (inc pace every :40)

Amrap:

5 DB Push Press (:15 hold @top after last rep)

10 Pvc Passthroughs

15 Banded Pullaparts

Strength: Push Press (18:00)

Accumulate 9 Reps @90-95% (goal is same amount of sets as last week’s 7 reps)

*10 Broad Jumps + Box Jumps after each set

**Go heavy enough to complete in sets of 1-2 reps

Conditioning: 3 RFT (15:00 Cap)

15 BFB

12 BB Stoh (50% of Push Press max)

15 Push-ups

9 Wall Balls (30/20)

07/19/22 FF WOD

Warmup: 3-4 sets

12/9 calorie machine

10 alt cossack squats

5 jump squats

8 back squats

Strength: 20:00

1) back squat – 4×10 (start around 50-60% and build)

2) AMRAP

dbl db split squat (rear foot on 16-18″ box) x 10/10

partner hamstring curls x 8

bb kang squats (light, perfect form) x 10

dbl db RDL x 10

Conditioning: 16 EMOM

1 – 12 double kb/db front rack squats 53/35s x 2

2 – 10 power cleans 115/85# (rx+ 135/95#)

3 – 8 burpee TTB (sub burpee strict knee raise)

4 – :40 recovery Echo bike (men 55-60rpms/women 50-55rpms)

07/19/22 Burn WOD

Warmup: 3-4 sets

12/9 calorie machine

10 alt cossack squats

5 jump squats

8 back squats

Strength: 15 AMRAP

dbl db split squat (rear foot on 16-18″ box) x 10/10

partner hamstring curls x 8

bb kang squats (light, perfect form) x 10

dbl db RDL x 10

Conditioning: 16 EMOM

1 – 12 double kb/db front rack squats 35/26#s x 2

2 – 10 db power cleans 35/25#s

3 – 8 burpee TTB (sub burpee strict knee raise)

4 – :40 recovery Echo bike (men 55-60rpms/women 50-55rpms)

07/13/22 HS S&C Program

Warmup: 10:00

6:00 foam roll/stretch + 4:00 dynamic

Strength: 30:00

1a) bench press 6×4 @ 80%

1b) dbl db bent over row 5×8

2a) db bench 3×12

2b) standing bb curl 3×12

Accessory: Time Remaining

For Quality

100 bb strict press (10-15 reps/set)

80 alt db snatches (10-20 reps/set)

60 pushups

*compete in order, each movement completed before moving on

07/18/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

5 Front Squats

5 Kang Squats

:30 C2 Bike (standing)

Strength: 25:00

0:00-15:00:

Build to a smooth 5 rep Front/Back Squat

*Build up on each together – every rep should be fast standing up – not a 5RM

15:00-25:00:

Build to a smooth 5 rep TnG Deadlifts

*Same rules as FS/BS

Conditioning: 10:00 EMOM

1] 20/15 Cal C2 Bike

2] 20 Split Squat Jumps

*Scale SSJ down as low as 14 to have at least :30 rest

07/18/22 FF WOD

Warmup: 3 sets

12/8 calorie ski

10 pass thrus

5 tempo pushups

5 bench

Strength: 20:00

1) bb bench press 4×10 (build from 50-60%)

2) AMRAP

10 db bench press

15 band pull-aparts

10/7 ring pushups (4-8″ off floor)

15 db lateral raises (at sides, arms straight)

Conditioning: 16 AMRAP

15/12 calorie ski

15 pullups (sub jumping or banded strict)

20 alt db snatches

200m run

07/18/22 Burn WOD

Warmup: 4 sets (12:00 cap)

12/8 calorie ski

10 pass thrus

5 tempo pushups

10 db bench press

Conditioning: 22 AMRAP

15/12 calorie ski

15 pullups (sub jumping or banded strict)

20 alt db snatches

200m run

07/18/22 HS S&C Program

Warmup: 10:00

6:00 foam roll/stretch + 4:00 dynamic

Strength: 30:00

1a) box squat 6×4 @ 80%

1b) bb good mornings 5×12

2a) db split squats 3×10/10 (back foot on 16″ box)

2b) dbl db RDLs 3×12

Accessory: Time Remaining

100m AR acceleration (walking to sprint)

50′ db walking lunges

5 box jump step-downs 24/20″ (quick reset, higher than last week)

20/20 banded lateral steps

07/16/22 WOD

Warmup: 10:00

6:00 foam roll + stretch

4:00 dynamic

Conditioning: 35:00 AMRAP (group of 3)

1000m run (together, Muza)

100 hang power CJ 95/65# (5-8/set)

2000m row (FFF 1800m, all other groups 2k)

200 wall balls 20/14#s to 10/9′

3000m C2 bike (FFF 2750m, all other groups 4k)

300 air squats

*one person working at a time, other 2 rest

*you can perform the AMRAP in any order, you just have to keep the cardio/machine with the designated movement, run/HPC – row/wall ball – c2 bike/air squat

07/15/22 Hybrid WOD

Warm-up: 7:00

5 BB Strict Press

10 PVC Passthroughs

10/7 Cal Ski

Strength: 20:00

2-2-1-1-1 Strict Press @90-100%

Amrap remainder:

6 Wide Grip Incline Bench (heavier than last week’s 8)

12 Incline DB Curls (3s eccentric)

Conditioning: FT w/ Partner (18:00 Cap)

A] 2000m Row (MF: 1900m – FF: 1800m)

B] 20 Wall Walks

40 Wall Ball (30/20)

60 DB Stoh (45/30s)

*1 partner working on A while 1 works on B – switch as needed – once either or A/B is done, 1 partner working at a time to finish off

07/15/22 HS S&C WOD

Warmup: 8:00

3:00 machine + dynamic

Strength: 30:00

1a) bb push press x 10

1b) single arm db row x 10/10

2a) seated db strict press x 10

2b) inverted bb row x 10

Accessory: Time Remaining

7 calorie Echo bike sprint

rest 1:00

100m sprint (AR)

rest 1:00

500m C2 bike sprint

rest 1:30

07/15/22 FF WOD

Warmup: 8:00

3:00 machine + dynamic

Strength: 20:00

1) 5×10 back squats at (men-bodyweight, women-85-90% bodyweight)

*scale weight as needed to complete 10 UB reps under :40

2) AMRAP

banded hamstring curl (on floor, red band on rig, on stomach) x 20

quadruped (on all 4s) glute kick back x 10/10 w/:01 pause at back position

banded lateral walk x 15/15 steps

Conditioning: 18 AMRAP w/partner

60 bb thrusters 95/65#s

60 calorie machine (FF 45)

50 deadlifts 145/95#s (add # to bar)

50 calorie machine

40 box jump overs 24/20″ (scale box height, everyone jumps)

40 calorie machine

*same machine throughout

07/15/22 FF WOD

Warmup: 8:00

3:00 machine + dynamic

Conditioning: 18 AMRAP w/partner

60 bb thrusters 95/65#s

60 calorie machine (FF 45)

50 deadlifts 145/95#s (add # to bar)

50 calorie machine

40 box jump overs 24/20″ (scale box height, everyone jumps)

40 calorie machine

*same machine throughout

Extra: For Quality

50 ab wheel rollouts

50/50 side plank pulses

50 situps

07/14/22 Hybrid WOD

Warm-up: 22:00

7:00 Stretch/foam roll

Amrap:

200m Run (inc pace each round)

10 Alt BB Reverse Lunges

8 Alt Pistols (build in progression/weight)

2 Empty Sled Laps

Strength: 3-4 Rds

6 BB Reverse Lunges (3/3 ahap, same or heavier than last week)

2 FS @80%+ (same weight as last wk’s 1)

4 BS @80%+ (same weight as last wk’s 3)

1 Sled Length (ahap)

400m Acceleration

**Stretch remaining time

07/14/22 FF WOD

Warmup: 10:00

3:00 machine + dynamic + movement prep

Conditioning: every 10:00 x 4 (8:00 cap on each)

1) 1 mile run (scale to 1000m if needed, Muza building, + 200s until 8:00)

2) 8 AMRAP

1000m C2 bike

15 burpee box jump overs 24/20″

500/400m ski

20 dbl db devils press 35-50/20-35#s (comfortable set of 5)

3) 1 mile run (same scale as #1)

4) 8 AMRAP

5 wall walks (1 ww = 12 pushup plank shoulder taps)

100 singles (sub 35 DU)

40 wall balls 20/14#s to 10/9′

500m row or 30/22 calorie echo (you pick)

07/14/22 Burn WOD

Warmup: 8:00

3:00 machine + dynamic

Conditioning: every 10:00 x 4 (8:00 cap on each, pick any 3)

1) 1 mile run (scale to 1000m if needed, Muza building, + 200s until 8:00)

2) 8 AMRAP

1000m C2 bike

15 burpee box jump overs 24/20″

500/400m ski

20 dbl db devils press 35-50/20-35#s (comfortable set of 5)

3) 1 mile run (same scale as #1)

4) 8 AMRAP

5 wall walks (1 ww = 12 pushup plank shoulder taps)

100 singles (sub 35 DU)

40 wall balls 20/14#s to 10/9′

500m row or 30/22 calorie echo (you pick)

07/14/22 HS S&C Program

Warmup: 10:00

6:00 foam roll/stretch + 4:00 dynamic

Strength: 30:00

1a) seated box jump x 8 (step down)

1b) alternating skater jumps x 12 (soft landing side to side, try to go right into the next rep)

2a) leaning high knees on wall x 20 (stay on the balls of both feet, good forward lean, arms straight as possible)

2b) bb 1/4 squat jumps x 12 (rebound, max height each jump)

Accessory: Time Remaining

alt kb pull through x 12

bear crawl 50′

SA farmers walk x 100/100′

crab walk x 50′

07/13/22 HS S&C Program

Warmup: 10:00

6:00 foam roll/stretch + 4:00 dynamic

Strength: 30:00

1a) deadlift 4×6 (build)

1b) weighted elbow plank x :30 (AHAP)

2a) db bent over row 3×10/10

2b) partner hamstring curl 3×10

Accessory: Time Remaining

sled push down/back (AHAP)

15 heavy RKS (3 sets of 5)

8/8 SL bodyweight RDL

20/20 sideplank pulses

07/13/22 Hybrid WOD

Warm-up: 8:00

:30 Elbow Plank

10 Up-down Planks

:30 Machine (hard pace)

:30 L-sit Hang

Core: 16:00 Amrap

20/20 Side-plank Pulses

20 Toe Touches

15/15 Side V-ups

15 V-ups

10/10 Skb Side Bends

10 Reverse Crunches

Time remaining:

:30 Max Pull-ups + :30 Max Chin-ups (beat 1:00 max pull-up reps)

100’ Sandbag Carry + 6 Clean over Box + 100’ Carry

10 DB Lateral Raises (3s down each rep)

20 Banded Pull-aparts

07/13/22 FF WOD

Warmup: 3 sets

5 kb bottoms up press/arm + :20 hold

10 pass thrus

:20 ring row hold or :10 chin-over bar pullup hold

Strength: 25:00

1a) db incline bench press 3×10 31×1 tempo

1b) single arm db tripod row 3×8/arm 2021 tempo

2a) single arm db bench press 3×8/arm 31×1 tempo

2b) inverted bb row (in rack) 3×8 3011 tempo

Conditioning: 3 rounds (for quality, time remaining)

15/10 deficit pushups (hands on 2-4″ plates)

16 alt db hammer curl and press

400m run

15/10 dips (ring/bar/bench)

16 pullups

*rest 2:00 after each round*

07/13/22 Burn WOD

Warmup: 3 sets

5 kb bottoms up press/arm + :20 hold

10 pass thrus

:20 ring row hold or :10 chin-over bar pullup hold

Conditioning: 3 rounds (for quality, 20 cap)

15/10 deficit pushups (hands on 2-4″ plates)

16 alt db hammer curl and press

400m run

15/10 dips (ring/bar/bench)

16 pullups

*rest 2:00 after each round*

Extra: 8 EMOM

coaches choice

07/12/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

5 BB Push Press (pause :02 at top of ea rep – build)

10 Pvc Passthroughs

10 Scap Pull-ups

10 Scap Push-ups

Strength: Push Press (18:00)

Accumulate 7 Reps @90-95% (goal is same amount of sets as last week’s 5 reps)

*150 Single Unders + 10 Box Jumps after each set

Conditioning: 15:00 Amrap

12/9 Cal Ski

9 DDB/DKB Snatches

7 DDB/DKB Hang CJ

5 BBJO (24/20”)

*Rest 1:00 bt sets

07/12/22 FF WOD

Warmup: 3 sets

12 alt SL RDLs

8 alt db snatches

4 kneeling jumps https://www.youtube.com/watch?v=pSc_07Mp_6M

(scale kneeling jumps to 4 broad jumps)

Strength: 20:00

1a) snatch grip deadlift 3×8 3131 tempo

1b) barbell Z press 3×8 3021 tempo

2a) split stance db RDL 3×8/8 3110

2b) seated SA Arnold press 3×8/8 3110

Conditioning: 19:00

6 AMRAP

10/7 calorie machine

10 db push press 35-50/20-35#s

*rest 2:00*

6 AMRAP

10/7 calorie machine

7 TTB (sub 10 strict knee raises)

*rest 2:00*

50/35 calorie machine For Time (3:00 cap)

*same machine throughout entire workout

07/12/22 Burn WOD

Warmup: 3 sets

12 alt SL RDLs

8 alt db snatches

4 kneeling jumps https://www.youtube.com/watch?v=pSc_07Mp_6M

(scale kneeling jumps to 4 broad jumps)

1:00 machine

Conditioning: 19:00

6 AMRAP

10/7 calorie machine

10 db push press 35-50/20-35#s

*rest 2:00*

6 AMRAP

10/7 calorie machine

7 TTB (sub 10 strict knee raises)

*rest 2:00*

50/35 calorie machine For Time (3:00 cap)

*same machine throughout entire workout

07/12/22 HS S&C Program

Warmup: 10:00

6:00 foam roll/stretch + 4:00 dynamic

Strength: 30:00

1a) bench press 5×5 @ 75%

1b) banded face pull 5×12

2a) bb strict press 3×8-10

2b) standing db hammer curls 3×8

Accessory: Time Remaining

15 pushups

15 ring rows

10 bb upright rows

25 situps

07/11/22 Hybrid WOD

Warmup: 10:00

Dynamic

Amrap:

10/7 Cal Bike or Run

20 Banded Skater Steps

10/10 BB RDL

Strength: 17:00

10/10 DB Bulgarian Split Squats

*Same/heavier weight than last week’s 9/9

20 UB Dkb Box Squats (slight pause on box)

5/5 SL Deadlift (3030 tempo)

Conditioning: For time (15:00 Cap)

200m Run

50 Air Squats

200m Run

40 Wall Balls (30/20#)

200m Run

30 Deadlifts @205/145

200m Run

07/11/22 FF WOD

Warmup: 3 sets

:30 banded (at knees) wall sit

12 alt db goblet curtsy squats

12 alt kb gorilla rows

Strength: 25:00

1a) bb front rack reverse lunge (off 45# plate) 3×12 2001

1b) supinated strict pullups 3×8 2011

2a) dual kb rack squat 3×8 2111

2b) incline bench dbl db prone row 3×8 30×1

Conditioning: 16 EMOM

1 – 12-15 pullups (rx+ C2b)

2 – 8 burpee box step-ups 24/20″

3 – 12 front squats 135/95#s (rx+ 185/125)

4 – 12/9 calorie

07/11/22 Burn WOD

Warmup: 3 sets

:30 banded (at knees) wall sit

12 alt db goblet curtsy squats

12 alt kb gorilla rows

Conditioning: 16 EMOM

1 – 12-15 pullups (rx+ C2b)

2 – 8 burpee box step-ups 24/20″

3 – 12 front squats 135/95#s (rx+ 185/125)

4 – 12/9 calorie

Extra: 10 EMOM

E – 12/9 calorie ski

O – 12-15 bb curls

07/11/22 HS S&C Program

Warmup: 10:00

6:00 foam roll/stretch + 4:00 dynamic

Strength: 30:00

1a) box squat 5×5 @ 75%

1b) banded good mornings 5×12

2a) db box step-ups 3×16 alt

2b) partner leg curls 3×8

Accessory: Time Remaining

100m AR acceleration (walking to sprint)

8 dbl kb front rack squats (:02 lowering + :01 pause at bottom)

8 box jump step-downs 24/20″ (quick reset)

30 banded skater steps

Workout of the Day

07/09/22 WOD

Warmup: 10:00

6:00 foam roll/stretch + 4:00 dynamic

Conditioning: For Time w/partner or group of 3 (38 cap)

150 wall balls

150 calorie echo bike (FF or team of 3 w/ 2 F, 120 cals)

150 AKS 53/35#s

150 calorie run

150 air squats

150 calorie ski (FF or team of 3 w/ 2 F, 120 cals)

*complete the movements in any order, finish all 150 before moving on to another, 1 person working at a time

07/08/22 Hybrid WOD

Warm-up: 7:00

5 BB Strict Press

10 DB Bench Press

15 Banded Pull Aparts

Strength: 20:00

3-3-2-1 Strict Press @85-100%

Amrap remainder:

8 Wide Grip Incline Bench (heavier than last week’s 10)

12 Tricep Push-ups (on parallette)

Conditioning: 20:00 Amrap w/ Partner

1600m Relay Run (200s)

Amrap time remaining:

10 UB DB CJ

15 UB Wall Balls (20/14)

10/7 Cal Ski

10 Push-ups

3 Wall Walks

*YouGoIGo Exercises

07/08/22 FF WOD

Warmup: 3 sets (8:00 cap)

12/8 calorie machine

10 pass thrus

8 bench (build)

10 band pull aparts

Strength: 15 AMRAP

bb bench press x 8 (build)

dbl db curl x 10

tricep pushups (on parallet) x 10-15

bb reverse curl x 10

*strict :30 rest between exercises

Conditioning: 25 partner AMRAP

50-40-30-20-10

db push press 35-50/20-35#s

power cleans 135-185/85-125# (heavy for singles)

*800m run together after each set (car wash and back)

07/08/22 Burn WOD

Warmup: 3 sets (8:00 cap)

12/8 calorie machine

10 pass thrus

8/8 db strict press

10 band pull aparts

Conditioning: 25 partner AMRAP

50-40-30-20-10

dbl db push press 35/25#s

dbl db power cleans 35-50/20-35#s

*800m run together after each set (car wash and back)

07/08/22 HS S&C WOD

Warmup: 10:00

dynamic + AMRAP

:30 machine

10 walking lunges

10 pass thrus

20 alt pushup shoulder taps

Strength: 30:00

1a) dbl db walking lunges (at sides) x 50′

1b) partner leg curls x 10

2a) bb glute bridge x 10 (:01 pause at top each rep)

2b) dbl kb front rack walk x 100′

Accessory: time remaining

bear crawl 100′

crab walk 100′

sled push lap (moderate #)

:30 bar hang

20 single leg alt. V-Ups

07/07/22 HS S&C WOD

Warmup:

dynamic + 3 rounds

1:00 machine

10 pass thrus

8 push press (build)

5 tempo pushups

Strength: 30:00

1a) bb push press 5×5 build

1b) tall kneeling band pullaparts 5×15

2a) deadlift 3×5 build

2b) weighted elbow plank 3×1:00

Accessory: time remaining

pro agility x 1 each way

broad jump x 5 reset between each

bb 1/4 jump squat x 10 (fast)

calf raise x 10/10

07/07/22 Hybrid WOD

Warm-up: 22:00

7:00 Stretch/foam roll

3:00 (:30 easy :30 sprint x3)

Amrap:

8 Alt Pistols (build in progression/weight)

1 Sled Lap (ahap)

20/20 Banded Lateral Steps

Strength: 4-5 Rds

6 BB Reverse Lunges (3/3 ahap, same or heavier than last week)

1 FS @80%+

3 BS @80%+

*As heavy as possible on each squat – shouldn’t be the same weight

:30 Max AB Cals

**Stretch remaining time

07/07/22 FF WOD

Warmup: 3 sets

dual kb bottoms up carry 50′

scap pushups x 10

single arm bar hang x :10/:10

tempo pushups x 8

Conditioning: 15 AMRAP x 2 w/5:00 rest between

1) 500m row

10 sand-bag/d-ball cleans (alt shoulders) 50-100/100-150#s

400m run

12 alt db snatches (AHAP 65-80#+/40-60#s+, should be singles, reset each rep)

25/18 calorie Echo bike

2) 1000m C2 bike

20 double RKS 53/35#s

500/375m ski

15 front squats (135-175#/85-125#)

25 burpee to 6″ target

*start 4-5 people on each machine in each workout, follow the order, don’t skip around

Extra: 7 EMOM (both movements in the same minute)

15/10 pushups (:40 cap) + max air squats until 1:00

07/07/22 Burn WOD

Warmup: 3 sets

dual kb bottoms up carry 50′

scap pushups x 10

single arm bar hang x :10/:10

tempo pushups x 8

Conditioning: 14 AMRAP x 2 w/5:00 rest between

1) 500m row

10 sand-bag/d-ball cleans (alt shoulders) 50-100/100-150#s

400m run

12 alt db snatches (AHAP 65-80#+/40-60#s+, should be singles, reset each rep)

20/15 calorie Echo bike

2) 1000m C2 bike

15 double RKS 53/35#s

500/375m ski

15 front squats (135-175#/85-125#)

25 burpee to 6″ target

07/06/22 Hybrid WOD

Warm-up: 10:00

10 PVC Passthroughs

:30 Arms Extended Plank

10/7 Cal Machine

:30 Deadhang

Core: E2MOM for 16:00

A

:30 Ab Wheel Plank

15 Ab Wheel Rollouts

B

:30 Hollow Hold

20 SL V-ups

*Alt A/B for 4 rds each

Extra: Time remaining

1:00 Max Pull-ups

5 BB Push Press @90% (accumulated)

1:00 Sandbag/D-ball Hold

5 Broad Jumps (nonconsecutive)

3 x :10 Machine Sprint + :30 Easy

07/06/22 FF WOD

Warmup: 3 sets

5 single arm suitcase deadlift R

5 single arm push press R + :20 single arm OH hold R

5 single arm suitcase deadlift L

5 single arm push press L + :20 single arm OH hold L

Strength: 20:00

1a) deadlift 3×6 with 31×1 tempo (3 down, 1 pause, fast up, 1 pause)

1b) half kneeling bb press 3×6/knee 2021 (2 down, no pause, 2 up, 1 pause)

2a) dbl db single leg RDL 3×8/leg 31×1 tempo (3 down, 1 pause, fast up, 1 pause)

2b) single arm db push press 3×8/arm 2021 tempo (2 down, no pause, 2 up, 1 pause)

Conditioning: 16 EMOM

1 – 30 double unders (100 singles)

2 – 12/9 calorie ski

3 – 8 burpee box jump overs 24/20″

4 – 15/12 calorie C2 bike

07/06/22 Burn WOD

Warmup: 3 sets

5 single arm suitcase deadlift R

5 single arm push press R + :20 single arm OH hold R

5 single arm suitcase deadlift L

5 single arm push press L + :20 single arm OH hold L

Conditioning: 20 EMOM

1 – 100 singles

2 – 12/9 calorie ski

3 – 8 burpee box jump overs 24/20″

4 – 15/12 calorie C2 bike

Extra: For Time

100 situps (every time you break – 12 single leg alt V-Ups)

07/06/22 HS S&C WOD

Warmup:

dynamic + 3 rounds

1:00 machine

10 pass thrus

8 box squats (build)

10/10 banded lateral steps

Strength: 30:00

1a) bb box squat 5×5 at 70% 1rm

1b) banded good mornings 5×10

2a) dbl db (at sides) box step ups 3×16 alt

2b) single leg RDL (bodyweight, barefoot on red pad) 3×8/8

Accessory: time remaining

10/10 split squats (back foot on 16″ box)

50′ walking lunges

:15/:15 adductor side plank

:15 echo bike sprint

*rest :30 between exercises, 2:00 between rounds

07/05/22 Hybrid WOD

Warmup: 10:00

Dynamic

Amrap:

:30 Bike/Runner Acceleration

15/15 SL Glute Bridges

10/10 SDB RDL

Strength:

9/9 Bulgarian Split Squats

*Same weight than last week’s 8/8

10 UB DB Box Step-Overs (ahap)

8/8 BB SL Glute Bridges (:10 pause @top of last rep)

**Complete 3 rds + 4th set of BSS

Conditioning: 2 RFT (12:00 Cap)

1000m C2 Bike (damper 10/7)

25 Wall Balls (30/20#)

15 Deadlifts (205/145)

07/05/22 FF WOD

Warmup: 3 sets

12 tall kneeling band pull-aparts w/:01 pause arms wide https://www.youtube.com/watch?v=OEY-VeVn3-o

6 lateral box step-downs/side (:03 lowering)

https://www.youtube.com/watch?v=S5onhmaz_nQ

:30 reverse quadruped crawl

https://www.youtube.com/watch?v=yTDvSXmwH2k

Strength: 25:00

1a) back rack split squat 3×10/leg 21×1 tempo (rear foot 4-6″ off floor) https://www.youtube.com/watch?v=KXUJxb8hO8U

1b) strict pullups 3×8 20×1 tempo

2a) cyclist goblet front squat 3×10 31×0 tempo

2b) chainsaw row 3×10/arm 20×2 tempo

*tempo explained: example 2110

:02 eccentric/lowering

:01 pause at bottom position

:01 concentric/up

:00 pause before next rep

x means as fast as possible

Conditioning: 3 rounds (13:00 total)

3:00 AMRAP

20/15 calorie Echo (1:15 cap)

AMRAP remaining time:

3 thrusters

3 front squats

3 push press

*dbl kb or db

rest 2:00 after each round

07/05/22 Burn WOD

Warmup: 3 sets

12 tall kneeling band pull-aparts w/:01 pause arms wide https://www.youtube.com/watch?v=OEY-VeVn3-o

6 lateral box step-downs/side (:03 lowering)

https://www.youtube.com/watch?v=S5onhmaz_nQ

:30 reverse quadruped crawl

https://www.youtube.com/watch?v=yTDvSXmwH2k

Conditioning: 3 rounds (13:00 total)

3:00 AMRAP

20/15 calorie Echo (1:15 cap)

AMRAP remaining time:

3 thrusters

3 front squats

3 push press

*dbl kb or db

rest 2:00 after each round

Extra: 15 EMOM

men start at 10 cals, women at 7 – ADD 1 calorie every 2:00

07/05/22 HS S&C WOD

Warmup:

dynamic + 3 rounds

1:00 machine

10 pass thrus

10 AKS

10 bench (build)

Strength: 30:00

1a) bb bench press 5×5 at 70% 1rm

1b) db bench over chainsaw row 5×8/arm

2a) db bench press 3×12

2b) strict pullups 3×10-12

Accessory: time remaining

20 tall kneeling band pull-aparts

20 pushups

20 situps

1:00 machine recovery

07/04/22 WOD

Warmup: 10:00

dynamic + movement prep

Hotshots 19: 6 rounds for time (45:00 cap)
30 squats
19 power cleans
7 strict pull-ups
Run 400 meters

Men: 135-lb. clean
Women: 95-lb. clean

The Story Behind the Workout

The Granite Mountain Hotshots, also known as the Granite Mountain Interagency Hotshot Crew, was a tight-knit team of wildland firefighters within the Prescott (Arizona) Fire Department.

The crew was originally started in 2002 as a fuels mitigation crew, but transitioned to a hand crew (Type 2 I/A) in 2004, and ultimately to a hotshot crew in 2008. (Note: A hotshot crew is a nationally available, intensively trained 20-person hand crew focused primarily on handline construction.) Prescott Fire Department Station 7 housed the crew’s equipment and two 10-person crew carriers.

On June 30, 2013, 19 of the 20 members of the Granite Mountain Hotshots were killed during the Yarnell Hill Fire. Brendan McDonough, who had separated from the crew earlier in the day, survived the incident.

The fallen firefighters:

  • Andrew Ashcraft, 29
  • Robert Caldwell, 23
  • Travis Carter, 31
  • Dustin DeFord, 24
  • Christopher MacKenzie, 30
  • Eric Marsh, 43
  • Grant McKee, 21
  • Sean Misner, 26
  • Scott Norris, 28
  • Wade Parker, 22
  • John Percin Jr. 24
  • Anthony Rose, 23
  • Jesse Steed, 36
  • Joe Thurston, 32
  • Travis Turbyfill, 27
  • William Warneke, 25
  • Clayton Whitted, 28
  • Kevin Woyjeck, 21
  • Garret Zuppiger, 27

07/02/22 FF WOD

Warmup: 10:00

6:00 stretch/foam roll + 4:00 dynamic

Strength: 3 rounds (every 5:00)

10 deadlifts

25′ FR walking lunges

8 hang squat cleans

25′ walking lunge (at sides)

6 thrusters

*kbs or dbs – pick a challenging weight – 35-50/20-35#s

*group 1 at 0,5:00,10:00 – group 2 at 2:30,7:30,12:30

Conditioning: For Time (group of 3)

150 pushups (1 person holding a PU plank)

150 wall balls (1 person holding a wall sit)

150 calorie ski or row (MFF or FFF 120 calories)

07/01/22 Hybrid WOD

Warm-up: 7:00

10 PVC Passthroughs

5 BB Strict Press

10 DB Bench Press

20/20 Arm Circles

Strength: 20:00

5-3-1-1-1+ Strict Press @80-95%

Amrap remainder:

10 Wide Grip Incline Bench

5 Knee/Leg Raises + :20 L-sit + 5 Raises (ub)

Conditioning: FT w/ Partner (20:00 Cap)

80/60 Cal Ski

8 Rds

1 Rd DB DT

*DT = 12 DL + 9 HPC + 6 Stoh

2 Wall Walks

*P1 does DT – P2 does DT – P1 does 2 WW – P2 does 2 WW = 1 Rd

07/01/22 FF WOD

Warmup: 3 sets

20 down dog shoulder taps https://www.youtube.com/watch?v=YqjEYKJYwIU

12 ring rows

10 side plank powell raise/arm https://www.youtube.com/watch?v=eQflPl9LjWk

Strength: 4 sets (18 cap)

tall kneeling Filly press x8/arm https://www.youtube.com/watch?v=Q3SAtRaXcxQ

close grip tricep pushups (on low bar in rack) x12 https://www.youtube.com/watch?v=Q3SAtRaXcxQ

incline bench dbl db bicep curl x10

Conditioning: For Time w/partner (22:00 cap)

100 cal machine

100 deadlifts 205/145#

80 cal machine

80 ttb (sub strict knee raises)

60 cal machine

60 alt db snatches 60/40#

40 cal machine

40 hang clusters 115/75# (sets of 5)

20 calorie machine

20 burpee pullups

*same machine throughout, 1 person working at a time

07/01/22 Burn WOD

Warmup: 3 sets

20 down dog shoulder taps https://www.youtube.com/watch?v=YqjEYKJYwIU

12 ring rows

10 side plank powell raise/arm https://www.youtube.com/watch?v=eQflPl9LjWk

10/7 calorie machine

Conditioning: For Time w/partner (22:00 cap)

100 cal machine

100 deadlifts 135/95#s

80 cal machine

80 ttb (sub strict knee raises)

60 cal machine

60 alt db snatches 40/30#

40 cal machine

40 hang clusters 95/65# (sets of 5)

20 calorie machine

20 burpee pullups

*same machine throughout, 1 person working at a time

07/01/22 HS S&C Program

Warmup: 10:00

5:00 stretch/foam roll

5:00 dynamic

Strength: 30:00 (15:00 on 1a/1b, 15:00 on 2a/2b)

1a) dbl db bench press x 10

1b) band pull apart x 15

2a) bb SDHP x 15

2b) strict pullups x 10

Accessory: time remaining

banded lateral walk x 15/15

elbow plank x 1:00

kb goblet wall sit x :30

pushup shoulder taps x 30

06/30/22 Hybrid WOD

Warm-up: 22:00

7:00 Stretch/foam roll

3:00 (:30 easy :30 sprint x3)

Amrap:

8 Alt Pistols (build in progression/weight)

12 SSJ into 1 Sled Length (ahap)

16 Banded Skater Steps

1:00 Recovery Bike

Strength: 4-5 Rds

6 BB Reverse Lunges (3/3 ahap)

2/5 FS/BS (ahap – try to use same weight as last week’s 1/5)

100m Acceleration

**Stretch remaining time

06/30/22 FF WOD

Warmup: 8:00

4:00 stretch/foam roll + 4:00 dynamic

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

1) E – 12 dbl db box step-overs 35/25#s 24/20″

O – 15/12 calorie C2 bike (rx+ 18/15)

2) E – 20 AKS 53/35#

O – 12/9 calorie ski (rx+ 15/12)

3) E – 15 wall balls 20/14#s to 10/9′

O – 15/12 calorie row (rx+ 18/15)

4) E – 20/15 pushups

O – 15/12 calorie run (rx+ 18/15)

06/30/22 Burn WOD

Warmup: 8:00

4:00 stretch/foam roll + 4:00 dynamic

Conditioning: 8 EMOM x 4 w/3:00 rest between (pick 3)

1) E – 12 dbl db box step-overs 35/25#s 24/20″

O – 15/12 calorie C2 bike

2) E – 20 AKS 53/35#

O – 12/9 calorie ski

3) E – 15 wall balls 20/14#s to 10/9′

O – 15/12 calorie row

4) E – 20/15 pushups

O – 15/12 calorie run

06/30/22 HS S&C Program

Warmup: 10:00

5:00 stretch/foam roll

5:00 dynamic

Strength: 30:00 (15:00 on 1a/1b, 15:00 on 2a/2b)

1a) deadlift x 8 (build w/perfect form)

1b) kb pull thru x 16 alt

2a) bb push press x 8 (build w/perfect form)

2b) sled push lap (down/back, heavy)

Accessory: time remaining

bb curl x 10

banded tricep ext x 15

standing dbl db alt hammer curl x 16

db skull crushers x 10

06/29/22 Hybrid WOD

Warm-up: 10:00

10 PVC Passthroughs

:30 Arms Extended Plank

:30 Elbow Plank

:30 Ski (hard pace)

Core: 4:00 Tabata 1:00 Rest x 3

1] L-sit

2] Ab Wheel

3] Hollow Hold

4] Toe Touches

Conditioning: Time remaining

2xMax Pull-ups (hard + easy progression)

100’ Sandbag Carry + 5 Cleans + 100’ Carry

10 BB Pendlay Rows

200’ Farmer Carry

400m Recovery Run

06/29/22 FF WOD

Warmup: 3 sets

mixed kb rack/OH carry x 25’/arm (1 kb in FR, other OH, switch OH at 25′)

scap pushups x 10

single arm bar hang x :15 R/L (scale both hands x :30)

banded face pull x 12

Strength: 20:00

1a) wide grip bench press 3×12

1b) bb pendlay row 3×12

2a) strict dips (rings/bar) 3×12 (bench x 20)

2b) inverted body row (bb in rack at BP height) 3×12

Conditioning: 18 AMRAP

400m run

15 TTB (sub 20 db weighted situps)

15/12 calorie AB or Echo

15 BFB

10 power CJ 115/75 (rx+ 135/95#s)

06/29/22 Burn WOD

Warmup: 3 sets

mixed kb rack/OH carry x 25’/arm (1 kb in FR, other OH, switch OH at 25′)

scap pushups x 10

single arm bar hang x :15 R/L (scale both hands x :30)

banded face pull x 12

Conditioning: 18 AMRAP

400m run

15 TTB (sub 20 db weighted situps)

15/12 calorie AB or Echo

15 lateral burpees over dbs

15 dbl db HCJ 35/25#s

06/29/22 HS S&C Program

Warmup: 10:00

5:00 stretch/foam roll

5:00 dynamic

Testing: 30:00

bench press 1rm

max reps strict pullups

max situps in 1:00

Accessory: time remaining

15 heavy rks (sets of 5)

15/15 banded lateral steps

25 situps

1:00 elbow plank

06/28/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

5 BB Push Press (pause :02 at top of ea rep – build)

10 Pvc Passthroughs

10 Scap Pull-ups

10 Scap Push-ups

Strength: Push Press (18:00)

Build to 90-95% for 2-3 doubles (same weight or heavier than last wk’s singles)

1xMax @85%

*5 Broad + Box Jumps after each set AND :20/:20 RR Hold

Conditioning: 3 RFT (16:00 Cap)

15/10 Cal Ski

15-12-9 Devil’s Press

15 DB Stoh

9-12-15 BBJO

06/28/22 FF WOD

Warmup: 3 sets

7 dbl db deadlifts

7 dbl db HPC

7 dbl db push press

:30 machine acceleration

Strength: 20:00

1a) segmented DL 3×6 (heavier than last week)

1b) half kneeling bb press 3×5

2a) single leg dbl db RDL 3×8/8 (on red pad)

2b) single arm db push press 3×10/arm

Conditioning: 16 EMOM

1 – 15/12 calorie row (rx+ 18/15)

2 – 15 db bench press (heavy, 2 sets max)

3 – 12/9 calorie ski (rx+ 15/12)

4 – 12-15 pullups (rx+ 5 BMU or 12 C2b pullups)

06/28/22 Burn WOD

Warmup: 3 sets

7 dbl db deadlifts

7 dbl db HPC

7 dbl db push press

:30 machine acceleration

Conditioning: 24 EMOM

1 – 15/12 calorie row

2 – 15 db bench press (heavy, 2 sets max)

3 – 12/9 calorie ski

4 – 12-15 pullups

06/28/22 HS S&C Program

Warmup: 10:00

5:00 foam roll + 5:00 dynamic

Testing: 30:00

10 yard dash

pro agility

max reps pushups

max time bar hang

Accessory: time remaining

15 heavy rks (sets of 5)

15/15 banded lateral steps

25 situps

1:00 elbow plank

06/27/22 Hybrid WOD

Warmup: 10:00

Dynamic

Amrap:

:30 Standing Erg (8-10 damper)

15/15 Banded Lateral Steps

10/10 SDB RDL

Strength:

8/8 Bulgarian Split Squats

*Same weight than last week’s 7/7

8/8 KB/DB FR Step-down Negatives (ahap)

10/10 BB SL Glute Bridges

15 UB Wall Balls (30/20)

**Complete 3 rds + 4th set of BSS

Conditioning: For time (10:00 Cap)

2 Rounds:

20 BFB

10 Deadlifts (205/145)

2 Rounds:

200m Run

5 Deadlifts (255/175)

06/27/22 FF WOD

Warmup: 3 sets

8 half kneeling band pull-aparts/knee

12 lateral box step-overs 24/20″ (lift your knee, don’t swing your leg up)

30 quadrupled shoulder taps

Strength: 20:00

1a) back rack split squat 3×10/leg https://www.youtube.com/watch?v=KXUJxb8hO8U

1b) strict pull 3×8-10

2a) kb/db cyclist front squat 3×10 (heels on 10/15# plate)

2b) chainsaw row 3×10/arm https://www.youtube.com/watch?v=hqXj_E6E7NA

Conditioning: 4 rounds

3:00 AMRAP

20/15 calorie machine AB/Echo/Row/Run

time remaining AMRAP

2 alt kb/db gorilla rows 53/35#s

2 dual kb/db hang squat cleans

2 alt kb/db thrusters

*rest 2:00 after each round

06/27/22 Burn WOD

Warmup: 3 sets

8 half kneeling band pull-aparts/knee

12 lateral box step-overs 24/20″

30 quadrupled shoulder taps

Conditioning: 4 rounds

3:00 AMRAP

20/15 calorie machine AB/Echo/Row/Run

time remaining AMRAP

2 alt kb/db gorilla rows 53/35#s

2 dual kb/db hang squat cleans

2 alt kb/db thrusters

*rest 2:00 after each round

Extra: For Time

100 sit-ups

*every time you break – 10 alt SL V-Ups

06/27/22 HS S&C Program

Warmup: 10:00

5:00 foam roll + 5:00 dynamic

Testing: 30:00

1rm box squat

1rm strict pullups

1rm broad jump

Accessory: time remaining

12 alt back rack reverse lunges

10 pullups

12 box jumps

10 pushups

Workout of the Day

06/25/22 FF WOD

Warmup: 10:00

6:00 stretch/foam roll + 4:00 dynamic

Conditioning: 18 EMOM x 2 w/4:00 rest between

A)

1 – 15/12 calorie C2 bike

2 – 100 singles (35 double unders)

3 – 12/9 calorie Ski

4 – 20 alt db snatches

5 – 3-4 wall walks

6 – rest

B)

1 – 15/12 calorie run

2 – 15 kb goblet squats

3 – 12/9 calorie Echo bike

4 – 20 situps

5 – sled push down/back (light)

6 – rest

06/24/22 Hybrid WOD

Warm-up: 8:00

10 PVC Passthroughs

10 DB Curl & Press

5 BB Strict Press

5 Burpees

Strength: 20:00

5-5-4-4-3-2+ Strict Press @75-90%

Amrap remainder:

Max DB Incline Bench (7-10 Reps)

:20 L-sit (accumulated)

Conditioning: E5MOM w/ Partner for 15:00

10 Wall Walks

20 Push-ups

30 Wall Balls (30/20#)

Max Burpees until 4:30

06/24/22 HS S&C Program

Warmup: 15:00

stretch/foam roll – 7:00

400m jog + dynamic – 8:00

Strength: 30:00 (15 amrap part 1, 15 amrap part 2)

1a) db bench press x 8

1b) banded pull-apart x 15

2a) bb push press x 8

2b) alt kb gorilla rows x 16

Accessory: time remaining

12 dball slams

200′ dbl db farmers walk

1:00 elbow plank

200′ dbl kb front rack walk

1:00 recovery machine

*:30 rest between exercises

06/24/22 FF WOD

Warmup: 3 rounds

15/10 calorie machine

10 pass thrus

10 rks

10 reverse lunges

Strength: 15 AMRAP

10 dbl db standing curls

15 db skull crushers (on floor or bench)

10/10/10 db/plate lateral raise drop sets (15#/10#/5#men/10/5/2.5#s women)

10/10 kb single arm high pull

Conditioning: 20:00 AMRAP w/partner

800m run (relay style, 400/each)

20 burpee box jump overs 24/20″

400m run (relay style, 200/each)

40 wall balls 20/14#s to 10/9′

200m run (together)

60 AKS 53/35#s

*BBJO, wall balls, AKS – 1 person working at a time

06/24/22 Burn WOD

Warmup: 3 rounds

15/10 calorie machine

10 pass thrus

10 rks

10 reverse lunges

Conditioning: 25:00 AMRAP w/partner

800m run (relay style, 400/each)

20 burpee box jump overs 24/20″

400m run (relay style, 200/each)

40 wall balls 20/14#s to 10/9′

200m run (together)

60 AKS 53/35#s

*BBJO, wall balls, AKS – 1 person working at a time

06/23/22 Hybrid WOD

Warm-up: 20:00

7:00 Stretch/foam roll

3:00 Machine (easy-mod-hard pace ea min)

Amrap:

8 Alt Pistols (build in progression/weight)

10 Jump Squats into 1 Sled Lap

15/15 SL Glute Bridges

Strength: 4 Rds

8 BB Reverse Lunges (4/4 on plate + 15# plate – same wgt as last wk)

1/5 FS/BS (ahap – no pauses, build before starting working sets)

1 HEAVY Sled Lap

**Stretch remaining time

06/23/22 HS S&C Program

Warmup: 15:00

stretch/foam roll – 7:00

400m jog + dynamic – 8:00

Strength: 30:00 (15 amrap part 1, 15 amrap part 2)

1a) deadlift x 8 (build, perfect form)

1b) situps x 25

2a) strict chin-ups x 8-10 (banded strict or partner spot)

2b) banded good mornings x 12

Accessory: time remaining

partner leg curls x 8

sled push down/back (moderate-heavy, marching speed)

chin-up hold over bar or RR hold x :20 accumulated

walking lunge steps x 30

recovery 200m jog

06/23/22 FF WOD

Warmup: 10:00

6:00 stretch/foam roll + 4:00 dynamic

Conditioning: every 10:00 x 4 sets

50/38 calorie machine buy-in (3:00 cap)

30 air squats

25/15 pushups

20 box jumps 24/20″

15 front squats (1 set) 95-115/65-95#s)

10 db devils press 35-50/20-35#s

*mix the order each round if you’d like AFTER the machine

*8:00 cap each round, shoot for negative splits and work on your pacing!

06/23/22 Burn WOD

Warmup: 8:00

4:00 stretch/foam roll + 4:00 dynamic

Conditioning: every 10:00 x 3 sets

50/38 calorie machine buy-in (3:00 cap)

30 air squats

25/15 pushups

20 box jumps 24/20″

15 front squats (1 set) 95-115/65-95#s)

10 db devils press 35-50/20-35#s

*mix the order each round if you’d like AFTER the machine

*8:00 cap each round, shoot for negative splits and work on your pacing!

06/22/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

10 PVC Passthroughs

10 Strict Knee Raises

:15 L-sit Hang

:30 Ski (hard pace)

Core: 15:00 EMOM

1] 12 Ab Wheel Rollouts

2] :25/:25 Side Plank Pulses

3] :30 Ab Wheel Planj

4] 12 Alt Side Knee Raises

5] 12 V-ups

Conditioning: Time remaining

Max + 5 Pull-ups

100’ Dkb OH Carry + 10 Snatches + 100’ OH Carry ( ub)

10 BB Bent-over Rows

200’ D-ball/Sandbag Carry

400m Run

06/22/22 FF WOD

Warmup: 10:00

5:00 stretch/foam roll + 5:00 dynamic

Weightlifting: 20:00

10:00 – technique review: hang power clean + jerk

12:00 – 20:00: 8 EMOM of 2 HPC + 1 jerk (build from light)

Conditioning: 16 AMRAP

400m run

8 power CJ 135/95#s (moderate # for fast singles)

15/12 calorie AB or Echo bike

8 c2b pullups (scale pullups/RR/jumping pullups)

06/22/22 Burn WOD

Warmup: 10:00

5:00 stretch/foam roll + 5:00 dynamic

Conditioning: 16 AMRAP

400m run

8 db power CJ

15/12 calorie AB or Echo bike

8 pullups (scale banded strict)

Extra: 8 EMOM

1 – 15/12 calorie C2 bike

2 – 20 situps

06/22/22 HS S&C Program

Warmup: 15:00

stretch/foam roll – 7:00

400m jog + dynamic – 8:00

Strength: 30:00 (15 amrap part 1, 15 amrap part 2)

1a) dbl db (at sides) 1/4 squat jumps x 10 (light #, focus on rebound)

1b) seated box jumps x 5 (reset after each)

2a) single leg banded (in j-cups) glute bridge x 10/10

2b) rebounding broad jumps x 5

*no rest between 1a/1b, rest 2:00 after 1b – no rest after 2a/2b, rest 2:00 after 2b

Accessory: time remaining

calf raise (on 45#s plate, holding 1 db, use other hand on rig for balance) x 15/15

banded skater steps x 20 (forward)

:30 sprint acceleration (treadmill)

1:00 echo/AB recovery

06/21/22 HS S&C Program

Warmup: 15:00

stretch/foam roll – 7:00

400m jog + dynamic – 8:00

Strength: 30:00 (15 amrap part 1, 15 amrap part 2)

1a) bb bench x 8 (build moderate, heavier than last week)

1b) ring rows x 12

2a) SA alt db bench x 16 (start w/ both locked out)

2b) bb bent over row x 10 (:01 pause at top)

Accessory: time remaining

band pull-aparts x 20

banded curls x 15

ski 12/8 cals

row 12/8 cals

* :30 rest between exercises, 1:30 after each round

06/21/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

3 BB Strict Press + 3 Push Press

10 Pvc Passthroughs

:30 Scap Pull-ups

Strength: Push Press (18:00)

Build to 90-95% for 2-3 singles

2×3 @85%

1xMax @80%

*5 Seated Box Jumps after each set

Conditioning: For time (16:00)

20-15-10

Burpees over Rower

250/200m Row

-Rest 2:00-

20-15-10

BJO (24/20”)

15/10 Cal Echo

FF WOD

Warmup: 3 sets

5 db RDLs

5 single arm db cuban press (light) https://www.youtube.com/watch?v=65EftOLOIuE

5 burpee broad jumps

15 second machine acceleration

Strength: 20:00

1a) segmented DL 3×8 (heavier than last week)

1b) bb z-press 3×8 https://www.youtube.com/watch?v=D73Oy2m-Uoc

2a) split stance DB RDLs 3×8/leg https://www.youtube.com/watch?v=LBzxZCUZrNA

2b) seated alt DB Arnold press 3×8/arm https://www.youtube.com/watch?v=9labIe1bmNo

Conditioning: 20 EMOM

1 – bb bench press x 10-15

2 – 12/9 calorie ski

3 – alt kb gorilla row x 12′

4 – 15/12 calorie row

5 – rest

* :45 cap on working stations

06/21/22 Burn WOD

Warmup: 3 sets

5 db RDLs

5 single arm db cuban press (light) https://www.youtube.com/watch?v=65EftOLOIuE

5 burpee broad jumps

15 second machine acceleration

Conditioning: 25 EMOM

1 – bb bench press x 10-15

2 – 12/9 calorie ski

3 – alt kb gorilla row x 12′

4 – 15/12 calorie row

5 – rest

* :45 cap on working stations

06/20/22 HS S&C Program

Warmup: 15:00

stretch/foam roll – 7:00

400m jog + dynamic – 8:00

Strength: 30:00 (15 amrap part 1, 15 amrap part 2)

1a) box squat x 8 (build moderate)

1b) banded hamstring curls x 12

2a) single leg db step-ups x 16 alt (dbs at sides)

2b) single leg RDL (bodyweight, stand on red pad, no shoes)

Accessory: time remaining

pro agility (start moderate, build each round)

100/100′ SA OH kb carry

200m jog

100/100′ SA db farmers carry

* :30 rest between exercises, 1:30 after each round

06/20/22 Hybrid WOD

Warmup: 10:00

Dynamic

Amrap:

:30 Machine (hard pace)

15/15 Banded Lateral Steps

15 Banded Air Squats

10 Split Squat Jumps

Strength:

7/7 Bulgarian Split Squats

*Same weight than last week’s 6/6

10 Alt KB/DB FR Step-ups (ahap)

15/15 SL Glute Bridges

:20/:20 SL Wall-sit

**Complete 3 rds + 4th set of BSS

Conditioning: 2 RFT (9:00 Cap)

400m Run

20/15 Cal Ski

10 Deadlift @70-80% (same wgt as last week)

06/20/22 FF WOD

Warmup: 3 sets

25’/25′ banded lateral walk

10 cyclist squats (heels on 10# plate)

10 scap pullups

Strength: 20:00

1a) bb front rack drop lunge 3×8/8

1b) strict pullups 3×7-10

2a) dual kb front rack squat 3×10

2b) incline bench db prone row 3×12 (bench on 24′ box) https://www.youtube.com/watch?v=93ZAdx24QVQ

Conditioning: 7 AMRAP x 2 w/3:00 rest between

1) 5 dbl kb/db reverse lunges/leg (10 total steps alt)

7 box jumps (step-down) 24/20″

9 pullups (sub ring rows or inverted row on bb in rack)

rest 3:00

2) 5 burpees

7 ttb or strict knee raises

9 air squats

06/20/22 Burn WOD

Warmup: 3 sets

25’/25′ banded lateral walk

10 cyclist squats (heels on 10# plate)

10 scap pullups

Conditioning: 7 AMRAP x 2 w/3:00 rest between

1) 5 dbl kb/db FR reverse lunges/leg (10 total steps alt)

7 box jumps (step-down) 24/20″

9 pullups (sub ring rows or inverted row on bb in rack)

rest 3:00

2) 5 burpees

7 ttb or strict knee raises

9 air squats

Extra: 8 EMOM

core – coach’s choice

Workout of the Day

06/18/22 WOD

Warmup: 10:00

6:00 foam roll/stretch + 4:00 dynamic

Conditioning: For Time (group of 3)

100 calorie machine (row/echo/ski)

200 wall balls (1 person has to be holding a wall sit while wall balls are being done)

80 calorie machine

200 pushups (1 person has to be holding an elbow plank)

60 calorie machine

200 AKS (1 person has to be holding dbl dbs OH, 25/15#s)

40 calorie machine

200 jumping lunges (1 person has to be holding a 90 degree squats)

20 calorie machine

06/17/22 Hybrid WOD

Warm-up: 8:00

10 PVC Passthroughs

10 DB Z Press

5 Bottom Half Burpees

5 Burpees

Strength: 20:00

2×7 Strict Press @60% +5-10#

3×4 Strict Press @75% +5-10#

Amrap remainder:

Max DB Seated Press into Incline Bench

5 L-sit Leg Extension + 6 SL (slight pause @top)

:30 Ab Wheel Plank

Conditioning: For time w/ Partner (18:00 Cap)

16 Wall Walks

32 Devil’s Press

16 Wall Walks

*Every 1:30 including 0:00: 12 Wall Ball (alternate partners each 1:30)

06/17/22 FF WOD

Warmup: 3 rounds

15 banded glute bridges (bottom of rig, back on bench)

10 alt cossack squats

100 single unders

Strength: 15:00 AMRAP

bb snatch grip SL RDL x 8/8

dbl db (at sides) walking lunges x 20 steps

kb goblet 1-1/4 squats x 10

Conditioning: 22 AMRAP w/partner

400m run (together)

25 bb thrusters 95/65#s (sub dbs if needed)

400m run (200m relay style)

25 synchro TTB (sub synchro db #’d situps)

400m run (together)

25 calorie bike (AB/Echo, FF 18)

06/17/22 Burn WOD

Warmup: 3 rounds

15 banded glute bridges (bottom of rig, back on bench)

10 alt cossack squats

100 single unders

Conditioning: 25 AMRAP w/partner

400m run (together)

25 db thrusters

400m run (200m relay style)

25 synchro TTB (sub synchro db #’d situps)

400m run (together)

25 calorie bike (AB/Echo, FF 18)

06/17/22 Summer Athlete Program

Warmup: 15:00

8:00 foam roll + stretch

7:00 dynamic (start with 400m run)

Strength: 30:00

1a) half kneeling SA db press x 10/10

1b) RKS x 20 (2 sets of 10)

2a) inverted bb rows x 10

2b) medball slam (on red pad) x 15 UB

Accessory: 4-5 sets for quality (20:00)

SA farmers carry 100/100′

SA OH carry 100/100′

empty bar/light hpc+pp x 10 (UB)

seated straight leg lift over db x 20 alt

06/16/22 Hybrid WOD

Warm-up: 18:00

7:00 Stretch/foam roll

3:00 Machine (easy-mod-hard pace ea min)

Amrap:

1.5 Sled Laps

10 Cossack Squats

16 Ddb OH Walking Lunges (different wgt in each hand)

Strength: 4 Rds

8 BB Reverse Lunges (4/4 on plate + 10# plate – same wgt as last wk)

10 Alt 1&1/4 Pistol Squats

*Scale with rings/rig

3/3 Front/Back Squats @lunge weight + 10-20# (:07 pause in bottom on 1st rep of each – UB)

1 HEAVY Sled Lap

**Stretch remaining time

06/16/22 Summer Athlete Program

Warmup: 15:00

8:00 foam roll + stretch

7:00 dynamic (start with 400m run)

Strength: 30:00

1a) dbl db (at sides) walking lunges 4×20 steps

1b) partner hamstring curls 4×8

2a) weighted elbow plank 4x:30 (heavy)

2b) banded face pull 4×20

Accessory: 4-5 sets for quality (20:00)

sled down/back

1:00 dbl kb front rack hold

PU plank kb pull thru x 16 alt

bar hang x 1:00 (accumulated)

06/16/22 FF WOD

Warmup: 10:00

6:00 stretch/foam roll + 4:00 dynamic

Conditioning: 40 AMRAP

800m run (gas station car wash and back)

3 rope climbs (6 tough rope walks)

5 wall walks (1 ww = 6 dbl db strict press – tough weight)

15 front squats (tough weight – 2 sets every round)

15 STOH (same weight as FS, 3 sets if needed)

06/16/22 Burn WOD

Warmup: 10:00

6:00 stretch/foam roll + 4:00 dynamic

Conditioning: 25 AMRAP

800m run (gas station car wash and back)

3 rope climbs (6 tough rope walks)

5 wall walks (1 ww = 6 dbl db strict press – tough weight)

15 dbl kb front rack squats (2 sets)

15 STOH (same weight as FS)

06/15/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

10 PVC Passthroughs

:30 Scap Push-ups

:30 Scap Pull-ups

:15 L-sit Hang

Core: 18:00 Amrap

10 Skb Sidebends

15 Side V-ups

20 Sideplank Pulses

*Complete above all on R then L before

30 Elbow Plank Hip Dips

Conditioning: Time remaining

10 Pull-ups

15/10 Echo (65/55+ cadence)

100’ FC + 10 Dkb Drop Cleans + 100’ FC (ub)

10 Ddb/Dkb Bent-over Rows

5 D-ball/Sandbag Over Box (48/40”)

*Rest :30 b/t each exercise and 1:00 after each round

06/15/22 FF WOD

Warmup: 3 sets

SA kb bottoms up carry x 100′ (50/50)

scap pushups x 10

passive hang x :20

band pull-aparts x 15

Strength: 25:00

1a) bench press 3×10 (:03 down, fast up)

1b) dbl db bent over row 3×10

2a) strict bar/bench dips x 12

2b) supinated grip body row (on bar in rack) 3×12

https://www.youtube.com/watch?v=zbLAEQ3e9gw

Conditioning: 15:00 AMRAP

12 hang power cleans 135/95#s

12 dual kb/db push press

15/12 calorie machine

12 pullups (rx+ c2b or 5 BMUs)

06/15/22 Burn WOD

Warmup: 3 sets

SA kb bottoms up carry x 100′ (50/50)

scap pushups x 10

passive hang x :20

band pull-aparts x 15

Conditioning: 18:00 AMRAP

12 hang power cleans 135/95#s

12 dual kb/db push press

15/12 calorie machine

12 pullups (rx+ c2b or 5 BMUs)

Extra: For Time

100 situps (every break or pause stop and perform a :20 elbow plank)

06/15/22 Summer Athlete Program

Warmup: 15:00

8:00 foam roll + stretch

7:00 dynamic (start with 1:30 machine)

Strength: 30:00

1a) BB strict press 3×8

1b) box jump 3×8 (reset after each, build)

2a) BB deadlift 3×8

2b) broad jump 3×5 (reset after each)

Accessory: 4-5 sets for quality (20:00)

10/10 single leg glute bridge (on floor)

100/100′ SA DB OH carry

200′ dbl db farmers walk

100 single unders

06/14/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

3 BB Strict Press + 3 Push Press

10 PVC Passthroughs

:45 Machine

Strength: Push Press (18:00)

4 Rds:

5 @80%

1 @90%

*100’/100’ DB OH Carry after each RD

Conditioning: 4 RFT (17:00 Cap)

15 BBJO (24/20”)

15 Push-ups

5/5 DB Stoh

*Rest 1:30 b/t each set

06/14/22 FF WOD

Warmup: 3 sets

5 db deadlifts

5 db hpc

5 db strict press

5 yoga pushups

50 jump rope

*start very light, build 5-10#s each set

Strength: 20:00 (3 rounds of 1a/1b then 3 rounds of 2a/2b)

1a) segmented DL 3×8 https://www.youtube.com/watch?v=NiMKbVupzOQ

1b) half kneeling bb press 3×8/knee https://www.youtube.com/watch?v=1iHI_pmykLc

2a) deficit SL DB RDL 3×8/leg (on 4″ plate) https://www.youtube.com/watch?v=tJieBQvqQ6o

2b) single arm db push press 3×8/arm https://www.youtube.com/watch?v=wXbeU7eUhJ8

Conditioning: For Time

27-21-15 (F 21-15-9)

calorie machine

hand release pushups

rest 3:00

21-15-9 (F 15-12-9)

calorie machine

deadlift 205/135#s

06/14/22 Burn WOD

Warmup: 3 sets

5 db deadlifts

5 db hpc

5 db strict press

5 yoga pushups

50 jump rope

*start very light, build 5-10#s each set

Conditioning: For Time

27-21-15 (F 21-15-9)

calorie machine

hand release pushups

rest 3:00

21-15-9 (F 15-12-9)

calorie machine

deadlift 205/135#s

Extra: For Time

60/40 calorie AB or Echo

06/14/22 Summer Athlete Program

Warmup: 15:00

8:00 foam roll + stretch

7:00 dynamic (start with 400m jog)

Strength: 30:00

1a) bb bench press 3×10

1b) band pull-apart 3×20

2a) DB bench press 3×10

2b) alt kb gorilla row 3×16

Accessory: 4-5 sets for quality (20:00)

15 pushups

100′ bear crawl

25 situps

10/7 calorie AB/Echo bike recovery

06/13/22 Hybrid WOD

Warmup: 10:00

Dynamic

Amrap:

15 Banded Air Squats

10/10 Bulg SSJ

:45 Run

Strength:

6/6 Bulgarian Split Squats + 14/14 BW BSS

*Heavier weight than last week’s 8/8

:30 Cyclist Squat Hold

:30 Goblet Wall-sit

:15/:15 Wall-sit

**Complete 3 rds + 4th set of BSS

Conditioning: 9:00 EMOM

1] 15/12 Cal C2 Bike

2] 12/9 Cal Echo

3] 8 Deadlift @70-80% (same wgt as last week)

06/13/22 FF WOD

Warmup: 8:00

dynamic + AMRAP

10 reverse lunges

12 bent over band pull aparts

10 pass thrus

Strength: 25:00 (3 sets 1a/1b then 3 sets 2a/2b)

1a) back rack split squat (rear foot elevated 6″) x 10/10

1b) strict pullup 5-8 (sub banded strict, no RR, leave 1-2 low bar racks open)

2a) cyclist front squat x 10 (bb or HEAVY kb in goblet, heels on 10/15# plate)

2b) SA db bent over row x 10/10

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

1) 2-4-6-8…etc

db renegade row (pushup + row R + row L = 1 rep)

*5 calorie machine after each set

2) 2-4-6-8…etc

TTB or strict knee raises

*5 calorie machine after each set (different machine)

06/13/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP

10 reverse lunges

12 bent over band pull aparts

10 pass thrus

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

1) 2-4-6-8…etc

db renegade row (pushup + row R + row L = 1 rep)

*5 calorie machine after each set

2) 2-4-6-8…etc

TTB or strict knee raises

*5 calorie machine after each set (different machine)

Extra: every 2:00 x 5 sets

12/8 calorie machine + 20 RKS (1:30 cap)

06/13/22 Summer Athlete Program

Warmup: 15:00

8:00 foam roll + stretch

7:00 dynamic (start with 400m jog)

Strength: 30:00

1a) box squat 5×8 (at parallel – :02 pause on box)

1b) pushups (feet/knees/bar in rack or use blue hip circle) 5×10

2a) banded good morning 4×12

2b) strict pullups 4×8-12 (banded strict or RR if needed)

Accessory: 4-5 sets for quality (20:00)

15 RKS

15/15 banded lateral steps

1:00 elbow plank

sled push lap (light/moderate – should be a jog, not marching slow)

Time remaining: stretch/foam roll

*emphasis for the first 1-2 weeks is building some body awareness and learning the lifts, DO NOT go heavy, DO NOT try to impress anyone, we will test after 1-2 weeks, depending how everyone is doing

06/11/22 WOD

Warmup: 10:00

dynamic + AMRAP

10 pass thrus

10 pvc OHS

10 reverse lunges

10 AKS

Conditioning: Teams of 3 (30 cap)

1) 200 wall balls + 100 calorie machine

2) 100 burpees + 50 power clean & jerk 115/85#s

3) 20 wall walks (one partner works while others hold a push-up plank)

4) 100 kb goblet squats + 200 situps

*for 1,2,4 – two people working at a time on opposite movements, have to finish both movements before moving on

Extra: 8 EMOM

machine of choice (no C2 bikes)

start at 10/7 calories and add 1 calorie every minute until failure, once you can’t complete the cals in the minute, move to :30 off/:30 on for remainder of time

06/10/22 Hybrid WOD

Warm-up: 8:00

10 PVC Passthroughs

5/5 DB OH Tricep Ext

10 DB Z Press

5 Burpees

Strength: 20:00

2×10 Strict Press @60%

3×5 Strict Press @75%

Amrap remainder:

8 DB Incline Bench

5 L-sit Leg Extension + 6 SL (slight pause @top)

:30 Arms Extended Plank

Conditioning: For time w/ Partner (17:00 Cap)

3 Rds:

30 BB Push Press

20 BFB

2 Rds:

30 Dkb CJ

20 Dkb Snatches

1 Rd:

1200m Run

06/10/22 FF WOD

Warmup: 10:00

5:00 stretch/foam roll + 5:00 dynamic

Conditioning: 35:00 w/partner

Part A) 25:00 cap

1) 30-20-10

bb thrusters 95/65#

ttb (sub db wtd situps)

calorie machine (FF 20-15-10)

2) 3 rounds

50 synchro squats

30 synchro AKS 53/35#s

3) 30 burpee box jump overs 24/20″

30 dbl db devils press

30 burpee box jump overs 24/20″

directly into…

Part B)

10:00 to find a 1rm clean (any style)

06/10/22 Burn WOD

Warmup: 10:00

5:00 stretch/foam roll + 5:00 dynamic

Conditioning: For Time (25:00 w/partner)

1) 30-20-10

db thrusters

ttb (sub db wtd situps)

calorie machine (FF 20-15-10)

2) 3 rounds

50 synchro squats

30 synchro AKS 53/35#s

3) 30 burpee box jump overs 24/20″

30 dbl db devils press

30 burpee box jump overs 24/20″

06/09/22 Hybrid WOD

Warm-up: 18:00

7:00 Stretch/foam roll

3:00 Machine (easy-mod-hard pace ea min)

Amrap:

1 Sled Lap

5 1+1/4 Back Squats (controlled throughout, stand up fast)

10 Forward Lunges onto Red Pad

8/8 OH Walking Lunges

Strength: 4 Rds

8 BB Reverse Lunges (4/4 on plate – heavier wgt than last wk)

10 Alt Pistols (eccentric with both legs, concentric with one leg – feet elevated on plate)

*Scale with rings/rig

2/2 Front/Back Squats @lunge weight (:10 pause in bottom on 1st rep of each – UB)

**Stretch remaining time

06/09/22 FF WOD

Warmup: 7:00

dynamic + 2:00 machine

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

1) 8 AMRAP

15/12 calorie Echo bike/AB

15 pullups

15 box jumps

2) 8 EMOM

1 – 15/12 calorie row

2 – 12 lateral burpees over the rower

3) 8 AMRAP

15/12 calorie ski or run

20 alt db snatches

30 DU (scaled 90 sinlges)

4) 8 EMOM

1 – 15 deadlifts 135/95#

2 – 6 power CJ (should be singles, same # as DLs)

06/09/22 Burn WOD

Warmup: 7:00

dynamic + 2:00 machine

Conditioning: 8:00 x 4 w/3:00 rest between (pick 3)

1) 8 AMRAP

15/12 calorie Echo bike/AB

15 pullups

15 box jumps

2) 8 EMOM

1 – 15/12 calorie row

2 – 12 lateral burpees over the rower

3) 8 AMRAP

15/12 calorie ski or run

20 alt db snatches

30 DU (scaled 90 sinlges)

4) 8 EMOM

1 – 15 dbl kb deadlifts

2 – 8 dbl db hang CJ

06/08/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

10 PVC Passthroughs

:30 Scap Pull-ups

10 Strict Knee Raises

Core: E2MOM for 16:00

A] 10 Dkb OH Sit-ups

:15 Hollow Hold

20 Toe Touches

B] 30 V-ups

Conditioning: Time remaining

10 Pull-ups

1:00 Machine

200’ Farmer Carry

1:00 Machine

100’ D-ball/Sandbag Carry

-1:00 Rest-

06/08/22 FF WOD

Warmup: 10:00

5:00 stretch/foam roll

5:00 dynamic

Strength: 15 AMRAP

single arm db preacher curl x 10/10 https://www.youtube.com/watch?v=76CI4X04B7M

bar or bench dips x 10-15

standing bb reverse curl x 12

seated Arnold press x 10 https://www.youtube.com/watch?v=R-RTgOxrj88

Conditioning: 20 EMOM

1 – 12/9 calorie ski

2 – 12 dual kb bent over rows

3 – 12 bb sumo high pull (no DL, keep it strict)

4 – 2-3 rope climbs (sub 3-5 rope walks)

06/08/22 Burn WOD

Warmup: 10:00

5:00 stretch/foam roll

5:00 dynamic

Conditioning: 20 EMOM

1 – 15/12 calorie C2 bike

2 – 12 dual kb bent over rows

3 – 12 bb sumo high pull (no DL, keep it strict)

4 – 2-3 rope climbs (sub 3-5 rope walks)

Extra: 8 EMOM

1 – 12/9 calorie ski

2 – 15/10 pushups

06/07/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

3 BB Strict Press + 5 Push Press

10 PVC Passthroughs

7 Cal Ski

Strength: Push Press (20:00)

3 Rds:

5 @75% 

4 @80%

3 @85% (+5/10 lbs on 2nd/3rd set)

*:15/:15 RR hold after each set

Conditioning: E3MOM for 15:00

Rds 1/3/5:

2 Wall Walks

6 Alt Devil’s Press

12 Push-ups

12 Wall Ball (20/14# to 10/9’)

Rds 2/4:

500/450m Ski or Row

06/07/22 FF WOD

Warmup: 8:00

dynamic + AMRAP

8 goblet squats

8 alt cossack squats

8/8 banded lateral steps

Strength: 20:00 AMRAP (3-4 rounds)

bb back squat x 10 (use box if needed)

wall deadbug x 16 alt https://www.youtube.com/watch?v=QN-RFnJQt3c

alt db reverse lunges (at sides) x 16 (heavier than last week)

SL crossbody RDL x 8/8 (dbs or kbs in each hand)

Conditioning: 15 EMOM

1 – 12/9 calorie machine

2 – 15 RKS 53/35#s

3 – 14 dbl db alt box step-ups (at sides) 24/20″

06/07/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP

8 goblet squats

8 alt cossack squats

8/8 banded lateral steps

Strength: 12:00 AMRAP (2 rounds)

bb back squat x 10 (use box if needed)

wall deadbug x 16 alt https://www.youtube.com/watch?v=QN-RFnJQt3c

alt db reverse lunges (at sides) x 16 (heavier than last week)

SL crossbody RDL x 8/8 (dbs or kbs in each hand)

Conditioning: 15 EMOM

1 – 12/9 calorie machine

2 – 15 RKS 35/26#s

3 – 14 dbl db alt box step-ups (at sides) 24/20″

06/06/22 Hybrid WOD

Warmup: 10:00

Dynamic

Amrap:

15 Banded Air Squats

15/15 SL Glute Bridges

:30 Standing C2 Bike

Strength:

8/8 Bulgarian Split Squats + 12/12 BW BSS

*Heavier weight than last week’s 10/10

5 BB Glute Bridges (ahap – :10 pause @top of each rep)

:30 Goblet Wall-sit

**Complete 3 rds + 4th set of BSS

Conditioning: 3 Rounds for time (6:00 Cap)

200m Run

7 Deadlift @70-80% (same wgt as last week)

06/06/22 FF WOD

Warmup: 10:00

5:00 stretch

5:00 dynamic

Strength: 18 AMRAP

dbl db seated (on floor) Z press x 10 https://www.youtube.com/watch?v=H2JHcjVWReE

supinated bb row x 12

kb floor press x 10

standing dbl db hammer curl x 12

Conditioning: 5 rounds for quality

30 jumping lunges

15 db bench press

30 kb Russian twists

15 pushups

06/06/22 FF WOD

Warmup: 10:00

5:00 stretch

5:00 dynamic

Conditioning: 5 rounds for quality (20 cap)

30 jumping lunges

15 db bench press

30 kb Russian twists

15 pushups

Extra: 3 rounds for quality

20 ab wheel rollouts

20 alt v-ups

20 strict knee raises

Workout of the Day

06/04/22 WOD

Warmup: 10:00

5:00 – stretch

5:00 – dynamic

Conditioning: 40 EMOM

1 – C2 bike 15/12 calories

2 – 20 alt db snatches 35/25#s

3 – Ski 12/9

4 – 12 alt single KB step-ups 53/35#s (hold however)

5 – AB 12/9 calories

6 – 3-4 wall walks (sub 1ww = 12 pushup shoulder taps)

7 – Row 15/9 calories

8 – REST

06/03/22 Hybrid WOD

Warm-up: 8:00

10 PVC Passthroughs

5 Diamond Push-ups

10 Alt DB Strict Press

5 Burpees

Strength: 18:00

-Build to a 1RM Strict Press-

Amrap:

5-6 DB Bench Press (ahap) — Into 10 Incline DB Bench

10 Alt L-sit Leg Extension (slight pause @top)

1 Pike HSW Box Lap

Conditioning: 4 RFT w/ Partner (20:00 Cap)

200m Run

10 Pull-ups

10 DB/KB Hang CJ

16/12 Cal Ski

4 Wall Walks

4 Rope Walks

12/9 Cal AB

*Alt exercises

06/03/22 FF WOD

Warmup: 5:00

dynamic

Strength: 15 AMRAP

incline db curls x 12

bb floor press x 12

zottman curls x 8 https://www.youtube.com/watch?v=wrjEdVZrkhk

db bench press x 8/8 (keep one arm locked out while other does 8 reps, then switch)

Conditioning: For Time w/ a Partner (20 cap)

100 STOH 115/75#

30 calorie machine (FF 20

80 front squats

30 calorie machine

60 hang squat cleans

30 calorie machine

40 hang clusters (hang squat clean + thruster)

30 calorie machine

20 overhead squats (sub front squats 155/105#)

30 calorie machine

06/03/22 Burn WOD

Warmup: 5:00

dynamic

Conditioning: For Time w/ a Partner (25 cap)

100 DB STOH

30 calorie machine (FF 20

80 front squats

30 calorie machine

60 hang squat cleans

30 calorie machine

40 hang clusters (hang squat clean + thruster)

30 calorie machine

20 burpees to 6″ target

30 calorie machine

06/02/22 Hybrid WOD

Warm-up: 18:00

5:00 Stretch/foam roll

3:00 Machine (easy-mod-hard pace ea min)

Amrap:

1 Empty Sled Lap

5 Back Squats (stand up as fast as possible)

10 Alt Box Step-ups

16 Alt Goblet Walking Lunges (build)

Strength: 4 Rds

10 BB Reverse Lunges (5/5 on plate + 15# plate – same wgt as last wk)

Accumulate 10 Alt Pistols (:05 pause in bottom of each rep)

*Scale with rings/rig at parallel

3 Paused Back Squats @lunge weight (:10 pause in bottom – does NOT have to be ub)

**Stretch remaining time

06/02/22 FF WOD

Warmup: 12:00

5:00 foam roll/stretch

dynamic

2:00 machine

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

1) 8 AMRAP

15 bb hang snatches 45/35#s

30 double unders (100 singles)

15/10 pushups

2) 8 EMOM

E – 15 wall balls

O – 12/9 calorie Echo or AB (rx+ 15/12)

3) 8 AMRAP

15 deadlifts 135/95# (rx+ 185/125#)

30 SL alt v-ups

15 squats

4) 8 EMOM

E – 5 dbl db devils press 35/25#s (rx+ 50/35#s)

O – 15 box jump overs 24/20″ (rx+ 30/24″ x 10)

06/02/22 Burn WOD

Warmup: 12:00

5:00 foam roll/stretch

dynamic

2:00 machine

Conditioning: 8:00 x 4 w/3:00 rest between (Burn pick 3)

1) 8 AMRAP

15 bb hang snatches 45/35#s

30 double unders (100 singles)

15/10 pushups

2) 8 EMOM

E – 15 wall balls

O – 12/9 calorie Echo or AB

3) 8 AMRAP

15 deadlifts 135/95#

30 SL alt v-ups

15 squats

4) 8 EMOM

E – 5 dbl db devils press 35/25#s

O – 15 box jump overs 24/20″

06/01/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

10 PVC Passthroughs

:30 Active Hang

:30/:30 Star Plank

Core: 15:00 Amrap

16 Alt Side Knee Raises

12/12 Side V-ups

8 Dkb OH Sit-ups

:45 Dkb OH March

Extra: 3 Rds

4 Push Press (start at 70-75% and build to 85%+)

250m Row (High Pace)

8 D-ball/Sandbag to Shoulder

250m Ski (High Pace)

06/01/22 FF WOD

Warmup: 10:00

5:00 stretch/foam roll

2:00 machine

2 sets

8 bb strict press

10 pass thrus

Strength: 15 AMRAP

8 bb strict press (:02 eccentric every rep)

10 dbl db bent over row

8/8 kb high pull (light-moderate

15 band pull-aparts

Conditioning: every 5:00 x 5 sets

2:15 machine (increase pace every :45, low-mod-tough)

15 dbl db/kb push press

12 no-pushup burpees https://www.youtube.com/watch?v=2r2YKyTssns

machine easy pace until 4:30

06/01/22 Burn WOD

Warmup: 10:00

5:00 stretch/foam roll

2:00 machine

2 sets

8 bb strict press

10 pass thrus

Conditioning: every 5:00 x 6 sets

2:15 machine (increase pace every :45, low-mod-tough)

15 dbl db/kb push press

12 no-pushup burpees https://www.youtube.com/watch?v=2r2YKyTssns

machine easy pace until 4:30

05/31/22 Hybrid WOD

Warmup: 10:00

2:00 Machine + Amrap:

10 Cyclist Goblet Squats

:30 Wall-sit

50 Single Unders (move to 25/25)

Strength:

10/10 Bulgarian Split Squats + 10/10 BW BSS

*Same weight as last week’s 8/8

8 BB Glute Bridges (ahap)

:15/:15 SL Wall-sit x 4/3/2

**Complete 3 rds + 4th set of BSS

Conditioning: 10:00 EMOM

3 Deadlift @70-80%

*Machine remaining time – goal is 8/6+ cals each minute

05/31/22 FF WOD

Warmup: 8:00

dynamic + AMRAP:

1:00 machine

10 kb goblet squats

10 alt cossack squats

Strength: 20:00 (3-4 rounds)

dbl kb front squats x 8 (:02 down, :01 pause at bottom) https://www.youtube.com/watch?v=gG7MY1LP2as

barbell glute bridge x 12

https://www.youtube.com/watch?v=JHpbbuuuKE8

alt. dbl db reverse lunge x 16

https://www.youtube.com/watch?v=c1OSIZu_2AI

single arm suitcase deadlift x 8/8

https://www.youtube.com/watch?v=FSAhSuPEfPU

Conditioning: 16 EMOM

E – 5/5 single arm db hang CJ – 6/6 hang db snatch

O – machine :30 (HARD EFFORT – echo/AB/row/run)

*first 4 sets perform db hang CJ, second 4 sets perform db hang snatches

05/31/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP:

1:00 machine

10 kb goblet squats

10 alt cossack squats

Strength: 12:00 (2 rounds)

dbl kb front squats x 8 (:02 down, :01 pause at bottom) https://www.youtube.com/watch?v=gG7MY1LP2as

barbell glute bridge x 12

https://www.youtube.com/watch?v=JHpbbuuuKE8

alt. dbl db reverse lunge x 16

https://www.youtube.com/watch?v=c1OSIZu_2AI

single arm suitcase carry x 8/8

https://www.youtube.com/watch?v=FSAhSuPEfPU

Conditioning: 12 EMOM

E – 5/5 single arm db hang CJ – 6/6 hang db snatch

O – machine :30 (HARD EFFORT – echo/AB/row/run)

*first 3 sets perform db hang CJ, second 3 sets perform db hang snatches

Workout of the Day

🇺🇸 Memorial Day Murph 🇺🇸

1 mile run

100 pullups

200 pushups

300 squats

1 mile run

U.S. soldiers participate in “The Murph” workout, named after Navy Lt. Michael P. Murphy, the first service member to receive the Medal of Honor for service in Afghanistan, during a Memorial Day event on Bagram Airfield, Afghanistan, May 24, 2015. The soldiers performed a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run. Some soldiers opted to do the whole workout wearing their body armor. Navy Lt. Michael P. Murphy, the first service member to receive the Medal of Honor for service in Afghanistan. Murphy, who received the Medal of Honor posthumously on Oct. 22, 2007, was killed in Afghanistan on June 28, 2005, after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds.

The Murph Challenge https://themurphchallenge.com/pages/about-the-event

*Scaling

Pullups – ring rows or jumping is preferred

Pushups – knees or box against wall

Squats – box squats to 16/18″

Running – 2000m/1800m row

*Options*

Solo:

RX – straight through 100/200/300 in that order, wear a vest if you’re capable

20 rounds 5 pullups/10 pushups/15 squats

Partners:

10 rounds – 10 pullups (split)/20 pushups (split)/30 squats (synchro)

20 rounds – 5 pullups/10 pushups/15 squats (Round 1 – P1 does 5pu/10pu then P1&P2 do 15 squats synchro, Round 2 – P2 does 5pu/10pu then P2&P1 do 15 squats synchro)

*However you choose to split it up, you must run the mile on your own to start and finish the workout. You can break up and complete the pullups, pushups, and squats in any order but each person must complete 300 squats on their own.

Groups of 3:

Same guidelines as above. Whoever the designated P3 (partner 3) simply mirrors P1 or P2 the entire workout. Work when they work, rest when they rest. P1 and P2 will count all the reps as if they are performing the workout as partners, P3 just picks either P1 or P2 as their guide as does what they do, when they do it.

05/28/22 WOD

Warmup: 8:00

dynamic + movement prep

Conditioning: 40:00 cap (rest 3:00 after each workout)

1) 21-15-9

db bench press

calorie machine

2) 18-15-12

pullups

calorie machine

3) 12-9-6

hand release pushups

dbl kb CJ (can use dbs if there are enough)

4) 6-4-2

wall walks (sub 15/12/9 db strict press)

75 double unders (150 single unders)

05/27/22 Hybrid WOD

Warm-up: 8:00

20 Push-up Shoulder Taps

10 Bench Dips

10 PVC Passthroughs

Strength: 18:00

Accumulate 8 DB Bench (same weight as last week – :01 pause at bottom and :05 pause at top)

2 BB Strict Press + 3 Push Press (55-65% of 1RM Push Press)

Accumulate 10 Pike Push-ups

Conditioning: FT w/ Partner (20:00 Cap)

60 Dips (Rings/parallettes w/ band/feet if needed)

50/35 Cal AB (43 mixed)

80 Wall Balls (20/14# to 10/9’)

50/35 Cal AB (42 mixed)

100 Push-ups

05/27/22 FF WOD

Warmup: 8:00

dynamic + AMRAP

10 pass thrus

20 pushup shoulder taps

:20 bar hang

5 pushups

Strength: 18:00 AMRAP

standing barbell curl x 15

db skull crusher x 15

alt kb gorilla row x 16

db seated (on floor) strict press x 12

Conditioning: 18 AMRAP w/partner

20 synchro overhead squats 45/35#s (sub 75/55# FS)

10 db burpee box step-overs 24/20″

20 synchro overhead squats 45/35#s

10 burpee pullups

50 calorie machine (FF 40)

05/27/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP

10 pass thrus

20 pushup shoulder taps

:20 bar hang

5 pushups

Conditioning: 25 AMRAP w/partner

20 synchro overhead squats 45/35#s (sub 75/55# FS)

10 db burpee box step-overs 24/20″

20 synchro overhead squats 45/35#s

10 burpee pullups

50 calorie machine (FF 40)

05/26/22 Hybrid WOD

Warm-up: 10:00

2:00 Machine (hard pace)

Amrap:

1.5 Empty Sled Laps

5/5 Forward Lunges onto red pad

10 BB Reverse Lunges (build)

Strength: 4 Rds

10 BB Reverse Lunges (5/5 on plate + 10# plate – same wgt as last wk)

Accumulate :30/:30 Pistol Squat Hold

*Scale with rings/rig at parallel

:30 C2 SPRINT (damper 8/6)

Extra:

Build to fast single FS and BS

*Choice to complete prior to or after strength

**Stretch remaining time

05/26/22 FF WOD

Warmup: 10:00

dynamic + movement prep

Conditioning: every 10:00 x 3

1) For Time (8 cap)

30-20-10

calorie bike AB or Echo (F 25/15/5)

10-20-30

bar facing burpees

2) 8:00 AMRAP

25 wall balls 20/14# to 10/9′

20 alt db snatches 35/25#

3) For Time (8 cap)

45 bb thrusters 45/35#s

45/37 calorie C2 bike or Row

45 bb thrusters

05/26/22 Burn WOD

Warmup: 8:00

dynamic + movement prep

Conditioning: every 10:00 x 3

1) For Time (8 cap)

30-20-10

calorie bike AB or Echo (F 25/15/5)

10-20-30

bar facing burpees

2) 8:00 AMRAP

20/15 calorie row

20 alt db snatches 35/25#

3) For Time (8 cap)

45 bb thrusters 45/35#s

45/37 calorie C2 bike

45 bb thrusters

05/25/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

15/15 Skb Sidebends

16 Alt Side Knee Raises

:25/:25 Star Plank

Core: E3MOM for 12:00

:30 Hollow Hold

25 Toe Touches

20 V-ups

Conditioning: 5 RFT (20:00 Cap)

12/8 Cal Ski

8/8 SKB Snatches

6 Sandbag/d-ball Cleans

*Rest 1:1

05/25/22 FF WOD

Warmup: 3 rounds

2:00 machine

15 RKS

10 alt cossack squats

Strength: 15:00 (3-4 rounds)

cyclist kb goblet squat x 10 (:02 pause at bottom, heels on 10# plate)

dbl db (at sides) alt reverse lunges x 16

dbl db single leg RDL x 8/8

Conditioning: 15 EMOM

1 – 15 deadlifts

2 – 12 hang power cleans

3 – 9 front squats

*aim to use 50-60% of 1rm front squat

05/25/22 Burn WOD

Warmup: 3 rounds

2:00 machine

15 RKS

10 alt cossack squats

Conditioning: 15 EMOM

1 – 15 deadlifts

2 – 12 hang power cleans

3 – 9 front squats

*44/26# kb or 40/30# dbs

Extra: 10 EMOM

E – 10 burpees to 6″ target

O – 12-15 wall balls

05/24/22 Hybrid WOD

Warm-up: 8:00

10 BB Strict Press

10 PVC Passthroughs

10 Reverse Lunges

Strength: Push Press (17:00)

1×7 @70% 

2×5 @80%

3×3 @85%

*:15 Chin over bar hold INTO 5 scap pull-ups after each set

Conditioning: 20:00 Amrap

600m Run

3 Rds of Cindy

400m Run

2 Rds Cindy

200m Run

1 Rd Cindy

05/24/22 FF WOD

Warmup: 10:00

stretch/foam roll + movement prep (pullup/pushup/squat)

Conditioning: 35 AMRAP (Murph Prep Final Week)

400m run (sub 400m row, if injured)

15 pullups

30 pushups

45 squats

05/24/22 Burn WOD

Warmup: 10:00

stretch/foam roll + movement prep (pullup/pushup/squat)

Conditioning: 25 AMRAP (Murph Prep Final Week)

400m run (sub 400m row, if injured)

15 pullups

30 pushups

45 squats

05/23/22 Hybrid WOD

Warmup: 10:00

2:00 Machine + Amrap:

10 Narrow Stance Goblet Squats

:30 Wall-sit (move to :15/:15 if possible)

50 Single Unders (move to 25/25)

Strength:

8/8 Bulgarian Split Squats + 12/12 BW BSS

*Same weight as last week’s 6/6

10 BB Glute Bridges (:05 pause on reps 5/10 – heavier than last week’s 10)

15/15 Banded Hamstring Curls

**Complete 3 rds + 4th set of BSS

Conditioning: For time (10:00 Cap)

15-10-5

—Deadlifts @135/95

—Lateral Burpees over bar

12-9-6

—Deadlifts @165/115

—Cal Echo (ladies 9/7/5)

9 Deadlifts @215/145

05/23/22 FF/Burn WOD

Warmup: 10:00

5:00 stretch/foam roll

5:00 dynamic

Strength: 25:00 (complete 3-4 sets, Burn 2 sets)

side plank powell raise x 10/10

split stance SA row x 10/10

db bench press x 10

diamond plank x :30

https://www.youtube.com/watch?v=eQflPl9LjWk – powell raise

https://www.youtube.com/watch?v=GflG60oqXjc – SA split stance row

https://www.youtube.com/watch?v=Vb_4t3jwNo0 – diamond plank

Conditioning: 14 EMOM

E – 1:00 machine (tough effort, repeatable!)

O – 1:00 rest

*pick any machine EXCEPT C2 bike

Workout of the Day

05/21/22 WOD

Warmup: 10:00

5:00 stretch + 5:00 dynamic

Conditioning: For Time (teams of 3)

100 deadlifts 185/125# (5-8s back and forth)

100 calorie run

100 lateral burpees over the bar

100 calorie echo bike

100 wall balls

100 calorie row

100 db STOH

100 calorie SKI

*perform in any order but complete the movement first then associated calorie machine, i.e. wall balls+row, deadlifts+run, STOH+ski

05/20/22 Hybrid WOD

Warm-up: 8:00

20 Alt DB Bench

15 Banded Pullaparts

10 PVC Passthroughs

Strength: 18:00

Accumulate 12 DB Bench (heavier wgt thab last week’s 16 reps)

3 BB Strict Press + 2 Push Press (50-60% of 1RM Push Press)

Accumulate 10 Pike Push-ups

Conditioning: E5MOM w/ Partner for 20:00

40 DB CJ

4 Wall Walks

400m Run or Row

05/20/22 FF WOD

Warmup: 8:00

dynamic + 30/20 calorie machine + stretch

Accessory: 15 AMRAP

8/8 db box step-downs (keep 1 foot on top of box for all 8 reps)

10/10 banded side plank clam shell lifts (band at knees)

15 ab wheel rollouts

12/12 half kneeling banded palloff press

12/10 calorie recovery ski

Conditioning: 20:00 AMRAP w/partner

75 bb thrusters 75/55#

75/60 calorie machine

25 pullups

50 bb front squats 115/85#

50/40 calorie machine

25 pullups

25 bb power clean and jerks 135/95#

25/18 calorie machine

25 pullups

05/20/22 Burn WOD

Warmup: 8:00

dynamic + 30/20 calorie machine + stretch

Conditioning: 22:00 AMRAP w/partner

75 dbl db thrusters 35/25#s

75/60 calorie machine

50 dbl kb front squats 44/26#s

50/40 calorie machine

25 dbl db hang CJ 40/30#s

25/18 calorie machine

05/19/22 Hybrid WOD

Warm-up: 10:00

2:00 Machine (hard pace)

Amrap:

3 Empty Sled Lengths

10 Sissy Squats

10 BB Reverse Lunges

Strength: 4 Rds

10 BB Reverse Lunges (5/5 on plate – heavier wgt than last 3 wks)

Accumulate 10 Goblet Alt Pistols (any progression but most difficult for you that is doable)

1 Heavy Sled Push LAP

Extra:

3×3 BB FS

3×3 BB BS

*Choice to complete prior to or after strength. Same weight as last wk’s 4×2 – keep speed as focus

**Stretch remaining time

05/19/22 FF WOD

Warmup: 10:00

dynamic + movement prep

run

bike

ttb

jump rope

wall walk

*dynamic to start then finish warming up on your own for the workout, focus on areas specific to you!

Conditioning: every 10:00 x 4 (no rest between)

1) 1 mile run (outside)

*if you don’t think you’ll be back in sub 9:00, run 3-4 400s instead – 9:00 cap

2) 9:00 AMRAP (moderate pace)

25 bb curls 45/35#

50 situps

75 bb floor press 45/35#

3) For Time (9:00 cap)

60/48 calorie Echo or AB (5:00 cap) (rx+ 75/60)

40 TTB (sub will be 60 strict knee raises)

4) 9:00 AMRAP (moderate pace)

10/10 kb or db hang cj (pick a tough weight to go UB)

15 v-ups (sub 30 SL alt v-ups)

5 wall walks (sub 1 ww = 12 push-up shoulder taps)

35 double unders (sub 100 singles)

*workouts #1 and #3 should be pushed, workouts #2 and #4 should be a moderate, recovery speed pace

05/19/22 Burn WOD

Warmup: 10:00

dynamic + movement prep

run

bike

ttb

jump rope

wall walk

*dynamic to start then finish warming up on your own for the workout, focus on areas specific to you!

Conditioning: every 10:00 x 4 PICK 3 (no rest between)

1) 1 mile run (outside)

*if you don’t think you’ll be back in sub 9:00, run 3-4 400s instead – 9:00 cap

2) 9:00 AMRAP (moderate pace)

25 bb curls 45/35#

50 situps

75 bb floor press 45/35#

3) For Time (9:00 cap)

60/48 calorie Echo or AB (5:00 cap) (rx+ 75/60)

40 TTB (sub will be 60 strict knee raises)

4) 9:00 AMRAP (moderate pace)

10/10 kb or db hang cj (pick a tough weight to go UB)

15 v-ups (sub 30 SL alt v-ups)

5 wall walks (sub 1 ww = 12 push-up shoulder taps)

35 double unders (sub 100 singles)

*workouts #1 and #3 should be pushed, workouts #2 and #4 should be a moderate, recovery speed pace

05/18/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

:45 Ski

:45 Arch Hold

:20/:20 Star Plank

Core: 14:00 Amrap

20 KB Side Bends

20 Side Plank Pulses

:20 Side Plank

10 V-ups

*Complete right side + v-ups, then left side + v-ups

Conditioning: 20:00 Amrap

10/7 Cal Ski

5 BBJO

10 DDB Snatches

5 DB Devil’s Press

*Rest 1:1

05/18/22 FF WOD

Warmup: 8 AMRAP

10 pass thrus

10 band pull aparts

10 bb strict press

10 plate/db lateral raises

Strength: 18 AMRAP

5-8 bb push press (as you get heavier, cut reps from 8 down to 5)

16 alt kb gorilla rows

8/8 half kneeling db strict press

15 banded face pulls

Conditioning: 14 AMRAP

20 alt db snatches

20 wall balls 20/14# to 10/9′

10 SA alt db devils press

10 burpees to 6″ target

12/9 calorie machine

05/18/22 Burn WOD

Warmup: 8 AMRAP

10 pass thrus

10 band pull aparts

10 bb strict press

10 plate/db lateral raises

Conditioning: 16 AMRAP

20 alt db snatches

20 wall balls 20/14# to 10/9′

10 SA alt db devils press

10 burpees to 6″ target

12/9 calorie machine

Extra: 6 EMOM

:10 hollow hold + 10 v-ups

05/17/22 Hybrid WOD

Warm-up: 8:00

10 BB Strict Press

10 PVC Passthroughs

10 Reverse Lunges

Strength: Push Press (17:00)

1×7 @65%

2×6 @70%

5×4 @80%

*:10 Chin over bar hold AND :15 scap pull-ups after each set

Conditioning: 20:00 Amrap

Run 1 Mile

Amrap of:

3 Rds of Cindy

200m Run

05/17/22 FF WOD

Warmup: 8:00

dynamic + AMRAP

5 pass thrus

5 pushups

5 bench (build)

Strength: 20:00

find a 1rm bench press

Conditioning: every 5:00 x 5 sets

400m run (2:00 cap)

10 pullups

20 pushups

30 squats

*4:15-4:30 max working time, scale pull-ups and pushups as needed

05/17/22 Burn WOD

Warmup: 10:00

dynamic + AMRAP

5 pass thrus

5 pushups

5 pause ring rows

10/7 calorie machine

Conditioning: every 5:00 x 5 sets

400m run (2:00 cap)

10 pullups

20 pushups

30 squats

*4:15-4:30 max working time, scale pull-ups and pushups as needed

05/16/22 Hybrid WOD

Warmup: 10:00

2:00 Machine + Dynamic + Amrap:

5/5 Goblet Split Squats

:30 Wall-sit

50 Single Unders (move to 25/25)

Strength:

6/6 Bulgarian Split Squats + 14/14 BW BSS

*Heavier than 8/8+12/12

10 BB Glute Bridges (:03 pause at top of each rep – ahap)

12 Partner Hamstring Curls

**Complete 3 rds + 4th set of BSS

Conditioning: 3 RFT (8:00 Cap)

20 Deadlifts @155/105

15/10 Cal Row

05/16/22 FF WOD

Warmup: 10:00

dynamic + AMRAP:

10 pass thrus

10/7 calories

5 deadlifts (build from 135/85#)

Strength: 20:00

find a new 1rm deadlift (no belt)

Conditioning: 4 rounds for time (12 cap)

15/12 calorie machine (no C2 bikes or assault runners)

10 bb STOH

15 lateral burpees over the bar

*STOH weight should be 40-50% of 1rm push press

05/16/22 Burn WOD

Warmup: 10:00

dynamic + AMRAP:

10 pass thrus

10/7 calories

10 RKS

10 bb strict press

Conditioning: 4 rounds for time (12 cap)

15/12 calorie machine (no C2 bikes or assault runners)

10 dbl db STOH (5-10# heavier DBs than you normally use)

15 lateral burpees over DBs

Extra: Core (for quality)

3 rounds

15 ab wheel rollouts

15/12 calorie ski (hard effort)

30 single leg ALT v-ups

Workout of the Day

05/14/22 FF WOD
Warmup: 8:00

dynamic + AMRAP

5 pass thrus

6/6 db hang snatch

3 burpee box step-ups

5 tempo goblet squats

Conditioning: Team of 3 (45:00 cap)

1 mile run (together)

150 dbl db hang snatch or CJ (5-10s back and forth)

150 dbl db burpee box step-overs

150 wall balls 20/14# to 10/9′

1 mile run (together)

*must start and finish with the mile, can break up and perform the other 3 movements in any order

*sub for run is 2000m row, 4000m C2 bike

05/13/22 Hybrid WOD

Warm-up: 8:00

20 Alt DB Bench

15 Plate/DB Lateral Raises

10 Cal Ski

10 PVC Passthroughs

Strength: 18:00

Accumulate 16 DB Bench (same wgt as last week’s 6-8 reps)

5 BB Strict Press (40-50% of 1RM Push Press)

Accumulate 10 Yoga Push-ups

Conditioning: 2 RFT (20:00 Cap)

400m Run together

20 Push-up + Renegade Row

20 Synchro DB Stoh

200m Run each (relay)

10 DB Man Makers

10 Synchro Devil’s Press

05/13/22 FF WOD

Warmup: 8:00

8 light db curl and press

10 pass thrus

10/7 calories

10 band pull aparts

:20 active bar hang

Accessory: 15:00 AMRAP

15/15 banded lateral steps R/L

10 banded (across low J-cups) glute bridges on bench (:02 pause at top)

10 strict pullups

5-10 strict HSPUS (sub 10 tough dbl db strict press)

Conditioning: 18 AMRAP w/partner

400m run (together)

25 front squats 115/85#

200m run (together)

25 hang power cleans 135/95#

400m run (together)

25 db devils press 35/25#s (rx+ 40-50/30-35#s)

05/13/22 Burn WOD

Warmup: 8:00

8 light db curl and press

10 pass thrus

10/7 calories

10 band pull aparts

:20 active bar hang

Conditioning: 22 AMRAP w/partner

400m run (together)

25 dbl kb front squats

200m run (together)

25 synchro dbl db hang CJ

400m run (together)

25 db devils press 35/25#s

05/12/22 Hybrid WOD

Warm-up: 10:00

2:00 Machine (inc pace every :30)

Amrap:

10 Cossack Squats (5/5)

10 Sissy Squats

10 BB Reverse Lunges

Strength: 4 Rds

12 BB Reverse Lunges (6/6 on plate + 15# plate – same wgt as last wk)

10/10 RDL on red pad (add dbs if possible)

6/6 Box Pistols (hold weight on working side in fr)

15/15 SL Calf Raise (kb in fr on working side)

Extra:

4×2 BB FS

4×2 BB BS

*No more than 40-60% – keep speed as focus

**Stretch remaining time

05/12/22 FF WOD

Warmup: 10:00

5:00

foam roll

stretch

5:00

machine 15/12 calories

10 pass thrus

10 aks

3 yoga pushups

3 burpees

Conditioning: 40 EMOM

1 – 12/9 calorie Echo bike

2 – 15 AKS 53/35#s

3 – 20 alt db snatches

4 – 15/12 calorie C2 bike

5 – 15 box jump overs 24/20″

6 – 12/9 calorie ski

7 – 15 wall balls

8 – rest

05/12/22 Burn WOD

Warmup: 10:00

5:00

foam roll

stretch

5:00

machine 15/12 calories

10 pass thrus

10 aks

3 yoga pushups

3 burpees

Conditioning: 32 EMOM

1 – 12/9 calorie Echo bike

2 – 15 AKS 53/35#s

3 – 20 alt db snatches

4 – 15/12 calorie C2 bike

5 – 15 box jump overs 24/20″

6 – 12/9 calorie ski

7 – 15 wall balls

8 – rest

05/11/22 FF WOD

Warmup: 8:00

10 pass thrus

10/7 calorie machine

2 strict press

4 push press

6 push jerks (build)

Weightlifting: every 1:30 x 10 sets

5 tng push jerks at (men 75% bw/women 65% bw)

Conditioning: 15 AMRAP

12/8 calorie machine

10 squat cleans 135/95#

12 ttb (sub db weighted situps, feet anchored)

05/11/22 Burn WOD

Warmup: 8:00

10 pass thrus

10/7 calorie machine

2 strict press

4 push press

6 push jerks (build)

Conditioning: 15 AMRAP

12/8 calorie machine

10 db hang squat cleans 35/25#s

12 ttb (sub db weighted situps, feet anchored)

05/10/22 Hybrid WOD

Warmup: 8:00

Lap around gym

:30 Wall-sit

5-10 BB Strict Press

10 PVC Passthroughs

Strength: Push Press (18:00)

2×8 @60%

2×5 @70%

6×3 @80%+

*1:00 acc scap pull-ups before each PERCENTAGE (3 sets total)

Conditioning: 18:00 Amrap

200m Run

Rd 1: 2/4/6 Pull-ups/Push-ups/Squats

Rd 2: 4/8/12

Rd 3: 6/12/18

Rd 4: 8/16/24

Rd 5: 10/20/30

Rd 6: 12/24/36

*Each rd begins with 200m

05/10/22 FF WOD

Warmup: 8:00

AMRAP

10 pass thrus

10 banded pull aparts

3-10 bench press

5/5 SA DB strict press

Strength: 15:00-18:00

bench press: 4×1 at 100%

rest 2-3:00 between reps

*if you did 100 or 100%+ last week, add 5#s this week if you can

Conditioning: 2:00 on/1:00 off x 2 rounds (24:00)

1) max distance run

2) max pull-ups (30 cap)

3) max pushups (40 cap)

4) max squats (50 cap)

05/10/22 Burn WOD

Warmup: 8:00

AMRAP

10 pass thrus

10 banded pull aparts

10 DB bench press

10 alt cossack squats

Conditioning: 2:00 on/1:00 off x 2 rounds (24:00)

1) max distance run

2) max pull-ups (30 cap)

3) max pushups (40 cap)

4) max squats (50 cap)

05/09/22 FF WOD

Warmup: 10:00

dynamic + AMRAP

10 pass thrus

10 RKS

3-5 deadlifts (build to mod/mod heavy)

Strength: 15-18:00

deadlift – 4×1 @ 100%

rest 2-2:30 between lifts – no belts – control bar through eccentric, don’t drop it

Conditioning: 3 rounds for time (14 cap)

400m run (out south door to Rich’s Auto driveway)

20 AKS 53/35#s

10 burpees

*sub for run (only if injured) is 400m row

05/09/22 Burn WOD

Warmup: 10:00

dynamic + AMRAP

10 pass thrus

10 RKS

100m run (treadmill)

Conditioning: 22 AMRAP

400m run (out south door to Rich’s Auto driveway)

20 AKS 53/35#s

10 burpees

*sub for run (only if injured) is 400m row

Workout of the Day

05/07/22 WOD

Warmup: 3 sets (10:00)

10 db deadlifts

25′ db walking lunges

8 front squats

25′ db walking lunges

10 db deadlifts

*start light, build each round

Conditioning: Teams of 3

3000m row (FFF 2700)

75 front squats (1 person resting, 1 person working, 1 person holding bar in FR)

3200m run

75 pushups (1 person working, 2 people holding push-up plank, FFF 60)

5000m C2 bike

*FS weight – 60-70% of 1rm (should be 5s at the absolute most)

05/06/22 Hybrid WOD

Warm-up: 10:00

10 PVC Passthroughs

10 DB Skull Crushers

20 DB Tempo Bench (light weight at a steady pace)

Strength: 3-4 Sets

6-8 DB Bench (same wgt as last week’s heavy wgt)

*Straight into Max reps at moderate wgt

20 DB Sit-ups (feet anchored, ahap)

10 DB/Plate High Pulls + Ext Rotation

Conditioning: Every 4:00 w/ Partner for 16:00

20/15 Cal AB

20|18|16|14 Burpees

20/15 Cal C2 Bike

20|18|16|14 Wall Ball (20/14# to 10/9′)

05/06/22 FF WOD

Warmup: 3 rounds (8:00)

10/7 calories

10 pass thrus

5/5 SA DB CJ

5 ring rows

Accessory: 15:00 AMRAP

20 banded tricep extensions

8/8 db hammer curls (hold non-working arm at 90 degrees)

20 bb skull crushers

20 standing banded curls

Conditioning: For Time w/partner (20 cap)

100 SDHP 95/65#

100 calorie machine (FF 80 cals)

100 wall balls

15 rope climbs (1 RC = 2 rope walks)

15 wall walks (1 ww = 10 pushup shoulder taps)

*split reps however, 1 person working at a time, complete 1 movement before moving to another, perform the workout in any order*

05/06/22 Burn WOD

Warmup: 3 rounds (8:00)

10/7 calories

10 pass thrus

5/5 SA DB CJ

5 ring rows

Conditioning: For Time w/partner (20 cap)

100 SDHP 75/55#

100 calorie machine (FF 80 cals)

100 wall balls

15 rope climbs (1 RC = 2 rope walks)

15 wall walks (1 ww = 10 pushup shoulder taps)

*split reps however, 1 person working at a time, complete 1 movement before moving to another, perform the workout in any order*

05/05/22 Hybrid WOD

Warm-up: 10:00

200’ Walking Lunges

Amrap:

75 Single Unders

10 Sissy Squats

10 BB Reverse Lunges

Strength: 4 Rds

12 BB Reverse Lunges (6/6 on plate + 10# plate – same wgt as last wk)

6/6 Pistol Negatives (stand up with both legs)

200′ Farmer Carry (on toes)

Extra: 3 Rds

3/4 BB FS/BS (moderate – focus on speed, same wgt as last wk’s 2/4)

*Stretch remaining time

05/05/22 FF WOD

Warmup: 10:00

dynamic + AMRAP:

10 pass thrus

5 bb thrusters

10/7 calorie machine

3 burpee box step-ups

Conditioning: 10 EMOM x 3 w/3:00 rest between

1) A – 15 thrusters 75/55# (rx+ 95/65)

B – 12/9 calorie Echo (rx+ 15/12)

2) A – 15/12 calorie C2 bike (rx+ 18/15)

B – 6 db devils press 35/25#s (rx+ 50/35#s)

3) A – 12/9 calorie ski (rx+ 15/12)

B – 8 burpee box step-ups 24/20″ (rx+ 11)

05/05/22 Burn WOD

Warmup: 10:00

dynamic + AMRAP:

10 pass thrus

5 bb thrusters

10/7 calorie machine

3 burpee box step-ups

Conditioning: 10 EMOM x 3 w/3:00 rest between

1) A – 15 thrusters 75/55#

B – 12/9 calorie Echo

2) A – 15/12 calorie C2 bike

B – 6 db devils press 35/25#s

3) A – 12/9 calorie ski

B – 8 burpee box step-ups 24/20″

05/04/22 Hybrid WOD

Warm-up: 8:00 Amrap

200m Run

10 Up-down Planks

200m Ski

10 Up-down Planks

Core: 2:00 On 1:00 Off x 6

2-4-6…Etc

V-ups

SL V-ups

Ab Wheel Rollouts

*Pick up where you left off each round – round 6 is 3:00

Conditioning: Time remaining at moderate pace

100m Run (add 100m each round)

10 Alt DB Snatches (ahap)

10 Burpee Box Get Overs (24/20”)

10 DB Curl & Press

05/04/22 FF WOD

Warmup: 10:00

dynamic + AMRAP:

10 pass thrus

5 strict press

3 push press

3 push jerks

Weightlifting: 20:00

0-10:00: work to a 3rm push jerk from the rack (focus on rebounding vs resetting between reps)

10-20:00: 5×3 push jerks at 80-90% of your 3rm for the day

Conditioning: 14 AMRAP

15/12 calorie machine (row/echo/AB)

20 alt db snatches 35-50/25-35#s

10 TTB (add 5 TTB each round, sub db weighted situps)

05/04/22 Burn WOD

Warmup: 10:00

dynamic + AMRAP:

10 pass thrus

5 strict press

3 push press

10/7 calorie machine

Conditioning: 14 AMRAP

15/12 calorie machine (row/echo/AB)

20 alt db snatches 35-50/25-35#s

10 TTB (add 5 TTB each round, sub db weighted situps)

Extra: 12 EMOM

E – 12/8 calorie machine (same machine as conditioning)

O – 5 db devils press

05/03/22 Hybrid WOD

Warmup: 8:00

100m Run (add 50m per round)

10 Air Squats (3s down, explode up)

5-10 BB Strict Press

10 PVC Passthroughs

Strength: Push Press (20:00)

2×10 @50% of 1RM from last wk

2×7 @65%

6×4 @75-80%

*:30 scap pull-ups bt each set

Conditioning: 7/6/5:00 Amrap w/ 2:00 rest bt

1] 9/18/27 Pull-ups/Push-ups/Squats

2] 7/14/21 Pull-ups/Push-ups/Squats

3] 5/10/15 Pull-ups/Push-ups/Squats

*Each amrap the goal is to get same # of rounds as prior amrap

05/03/22 FF WOD

Warmup: 8:00

10/7 calorie machine

10 band pull aparts

3-10 bench (as you build, cut down reps)

Strength: 15-20:00

bench press: 5×1 @ 97.5%

rest 2:00-3:00 between sets

Conditioning: every 2:00 x 3 rounds (24:00)

1) 350m run

2) 40 squats (rx+ 55)

3) 30/20 pushups (rx+ 40/30)

4) 20 pull-ups (rx+ 30)

*max working time of 1:30-1:40

*sub ring rows or jumping pull-ups today, no bands

05/03/22 Burn WOD

Warmup: 8:00

10/7 calorie machine

10 band pull aparts

10 db bench

5 pause ring rows

5 tempo squats

Conditioning: every 2:00 x 3 rounds (24:00)

1) 350m run

2) 40 squats

3) 30/20 pushups

4) 20 pull-ups

*max working time of 1:30-1:40

*sub ring rows or jumping pull-ups today, no bands

05/02/22 FF WOD

Warmup: 10:00

dynamic + AMRAP:

10 pass thrus

5 deadlifts (build)

Strength: 15-18:00

deadlift: 5×1 @ 97.5%

rest 2-2:30 between sets

Conditioning: 4 rounds for time (15:00 cap)

15/12 calorie machine (no C2 bikes)

12 bar facing burpees

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

rest 1:30 after each round

05/02/22 Burn WOD

Warmup: 10:00

dynamic + AMRAP:

10 pass thrus

8 goblet squats

3 burpees to 6″ target

Conditioning: 6 rounds for time (22:00 cap)

15/12 calorie machine (no C2 bikes)

12 bar facing burpees (set up a bar with 10s on it)

10 dbl kb front squats 44/26#s

rest 1:30 after each round