Workout of the Day

04/30/22 WOD

Warmup: 5:00

dynamic

Conditioning: Teams of 3 (35:00 cap)

#1

100 calorie machine

100 deadlifts

#2

75 calorie machine

40 db devils press

#3

50 calorie machine

50 burpees

#4

75 calories

75 wall balls

#5

100 calories

100 DBL DB front squats

*same machine throughout workout – NO C2 Bikes

*for #1-5, 2 people can be working at the same time on the machine and other movement, 3rd person is resting, switch however/whenever you want on machine and movement, complete all calories/reps on that workout before moving to another

04/29/22 Hybrid WOD

Warm-up: 10:00

10 PVC Passthroughs

10 DB Skull Crushers

10 DB Chest Fly

10 DB Tempo Bench

Strength: 4 Sets

12 DB Bench (moderately heavy)

6 DB Bench (heavy)

*Set 2/4 are max reps

12 Dkb Sit-ups

1:00 Push-up Plank (1 Push-up every :10)

Conditioning: 10 RFT w/ Partner (17:00 Cap)

YouGoIGo Full Rounds

10/7 Cal Ski

7 BBJO (24/20”)

7 BB Stoh (115/85#)

04/29/22 FF WOD

Warmup: 8:00

dynamic + AMRAP:

10 pass thrus

10 pvc OHS

5/5 SA DB CJ

7/5 calorie machine

Accessory: 15:00

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

21s barbell curls

15 db skull crushers

5-8 strict pullups (sub strict banded – TOUGH)

Conditioning: For Time w/ Partner (18:00 cap)

50 bb thrusters 95/65#

50 calorie machine (FF 38)

40 STOH 115/75#

40 calorie machine (FF 30)

30 hang squat cleans 135/85#

30 calorie machine (FF 22)

20 burpee pullups

20 calorie machine (FF 12)

04/29/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP:

10 pass thrus

10 pvc OHS

5/5 SA DB CJ

7/5 calorie machine

Conditioning: For Time w/ Partner (20:00 cap)

50 bb thrusters 75/55#

50 calorie machine (FF 38)

40 STOH 95/65#

40 calorie machine (FF 30)

30 front squats 115/75#

30 calorie machine (FF 22)

20 burpee pullups

20 calorie machine (FF 12)

Extra: 8 EMOM

core – coaches choice

04/28/22 Hybrid WOD

Warm-up: 10:00

200’ Walking Lunges + Dynamic

Amrap:

125m Run

50 Single Unders

10 BB Reverse Lunges

Strength: 30:00

12 BB Reverse Lunges (6/6 on plate)

12 Alt Pistols

15/15 SL Glute Bridges

15/15 Banded Hamstring Curls

20/20 Calf Raises (on plate)

Extra: 3 Rds

2/4 BB FS/BS (moderate – focus on speed)

20 Glute Bridges @140%+ of max BS

2x60m Sprint

04/28/22 FF WOD

Warmup: 8:00

dynamic + 40/30 calorie machine

Conditioning: 16 EMOM x 2 w/5:00 rest between

A)

1 – 12/9 calorie ski (rx+ 15/12)

2 – 20 alt db snatches 35/25#s

3 – 15/12 calorie C2 bike (rx+ 18/15)

4 – 12 dbl kb box step-overs 35/26#s

rest 5:00

B)

1 – 12/9 calorie Echo (rx+ 18/15)

2 – 15 deadlifts 185/125#

3 – 15/12 calorie row (rx+ 18/15)

4 – 100 single unders (rx+ 35 DU)

Time Remaining:

stretch

04/28/22 Burn WOD

Warmup: 8:00

dynamic + 40/30 calorie machine

Conditioning: 16 EMOM x 2 w/5:00 rest between

A)

1 – 12/9 calorie ski

2 – 20 alt db snatches 35/25#s

3 – 15/12 calorie C2 bike

4 – 12 dbl kb box step-overs 35/26#s

rest 5:00

B)

1 – 12/9 calorie Echo

2 – 15 deadlifts 135/95#

3 – 15/12 calorie row

4 – 100 single unders

04/27/22 Hybrid WOD

Warm-up: 8:00 Amrap

200m Ski

15 Ab Wheel Rollouts

Core: 12:00 EMOM

1] 30/20/10 Toe Touches

2] 10/15/20 V-ups

3] 30/20/10 In + Outs

4] 10/15/20 Knee Raises

*Rd 1 = column 1 -> Rd 2 = column 2 -> Rd 3 = column 3

Conditioning: Time remaining at moderate pace

300m Ski

450m Row

600m C2 Bike

*1 Heavy Deadlift after each exercise – use first 5:00 to build DL up before starting amrap

04/27/22 FF WOD

Warmup: 8:00 AMRAP

10 pass thrus

5 strict press

3 push press

1 push jerk

10/7 calorie machine

*build slightly on BB complex

Strength: 18:00

0-10:00: work to a max for the complex 2 push press + 1 push jerk

10-18:00: AMRAP

5 bb strict press (moderate weight)

16 alt kb gorilla rows

15 lateral db/plate raises

Conditioning: 16 AMRAP

12 wall balls

10 TTB (sub 10 db weighted situps)

8 power cleans 135/95# (singles, rx+ 185/125#)

6 bar facing burpees

04/27/22 Burn WOD

Warmup: 8:00 AMRAP

10 pass thrus

5 strict press

3 push press

10/7 calorie machine

*build slightly on BB complex

Conditioning: 16 AMRAP

12 wall balls

10 strict knee raises

8 dbl db snatches 35/25#s

6 lateral burpees over the dbs

Extra: 8 AMRAP

5 bb strict press

12 alt kb gorilla rows

50 single unders

04/26/22 Hybrid WOD

Warmup: 8:00

100m Run (building pace)

10 Ring Rows (move to 3-5 pull-ups)

5-10 BB Strict Press

10 Reverse Lunges + 5 Tempo Air Squats

Strength: 10:00

Build to a 1RM BB Push Press

Conditioning: E2MOM for 24:00

1] 150/200/250m Run

2] 25/20/15 Pull-ups

3] 15/20/25 Push-ups

4] 50/40/30 Air Squats

Amrap time remaining:

:30 90 degree hang (accumulated/banded if needed)

200′ Farmer Carry (unbroken)

04/26/22 FF WOD

Warmup: 8:00

dynamic + AMRAP:

10 pass thrus

5 pushups

3-8 bench press (build)

Strength: 15:00

bench press: 5×1 @ 95% of 1rm

rest 2:00 between sets

Conditioning: Murph Prep (3 rounds, 27:00)

1:00 run

1:00 max pullups

rest 1:00

1:00 c2 bike

1:00 max pushups

rest 1:00

1:00 ski

1:00 max air squats

rest 1:00

*machine should be 75% sustained effort

*groups of up to 6 – waterfall start on runner

*wear a vest if you have it and are capable

04/26/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP:

10/7 calorie machine

5 pushups

5 ring rows

10 squats

Conditioning: Murph Prep (3 rounds, 27:00)

1:00 run

1:00 max pullups

rest 1:00

1:00 c2 bike

1:00 max pushups

rest 1:00

1:00 ski

1:00 max air squats

rest 1:00

*machine should be 75% sustained effort

*groups of up to 6 – waterfall start on runner

04/25/22 Hybrid WOD

Warmup: 10:00

Dynamic + Amrap:

3-5 FS

3-5 BS

5 Box Jumps

Strength: 30:00

Find 1RM FS & BS

*Build up on both at the same time and continue BS once you aren’t able to FS

Conditioning: For time (8:00 Cap)

35/25 Cal C2 Bike

50’ BB FR Lunge

15/10 Cal AB

50’ BB BR Lunge

04/25/22 FF WOD

Warmup: 10:00

dynamic + AMRAP:

10 pass thrus

10 RKS

5 deadlifts (build)

Strength: 15-20:00

deadlift: 5×1 @ 95%

rest 2-2:30 between sets

Conditioning: 3 rounds for time (15:00 cap)

400m run

500/425m row

30/22 calorie AB

04/25/22 Burn WOD

Warmup: 10:00

dynamic + AMRAP:

10 pass thrus

250m row

200m run

Conditioning: 4 rounds for time (23:00 cap)

400m run

500/425m row

30/22 calorie AB

Workout of the Day

04/25/22 Hybrid WOD

Warmup: 10:00

Dynamic + Amrap:

3-5 FS

3-5 BS

5 Box Jumps

Strength: 30:00

Find 1RM FS & BS

*Build up on both at the same time and continue BS once you aren’t able to FS

Conditioning: For time (8:00 Cap)

35/25 Cal C2 Bike

50’ BB FR Lunge

15/10 Cal AB

50’ BB BR Lunge

04/25/22 FF WOD

Warmup: 10:00

dynamic + AMRAP:

10 pass thrus

10 RKS

5 deadlifts (build)

Strength: 15-20:00

deadlift: 5×1 @ 95%

rest 2-2:30 between sets

Conditioning: 3 rounds for time (15:00 cap)

400m run

500/425m row

30/22 calorie AB

04/25/22 Burn WOD

Warmup: 10:00

dynamic + AMRAP:

10 pass thrus

250m row

200m run

Conditioning: 4 rounds for time (23:00 cap)

400m run

500/425m row

30/22 calorie AB

04/23/22 WOD

Warmup: 8:00

:30 on :30 off machine

*build in pace each set

Conditioning: Teams of 3 (35:00 cap)

200 calorie machine (mixed teams 160)

directly into…

100 front squats 95/65#

100 push press (same as FS)

100 back squats 115/85#

100 deadlifts (same as BS)

100 pushups

directly into…

100 calorie machine (mixed teams 80)

*try to team up with partners using the same weights for the BB movements

04/22/22 Hybrid WOD

Warm-up: 10:00

20/20 Shoulder Circles w/ wgt then w/o

Amrap:

5-10 Bench Press (build)

10 PVC Passthroughs

10/10 Banded Ext Rotation

Strength: Bench Press

Find 1RM

Conditioning: E5MOM for 20:00 w/ partner

A] 20-15-10

Cal Echo (15-12-9 ladies)

Burpee Box Jump Overs (24/20″)

B] 20-15-10

DB Push-up + RR (Push-up + RR + Push-up + RL = 2 reps)

Synchro DB Stoh

04/22/22 FF WOD

Warmup: 8:00

dynamic + 3 rounds:

10 pass thus

10 reverse lunges

10 rks

10 ring rows

Accessory: 15 AMRAP

10 bb curls (:02 eccentric)

12 db skull crushers

15/15 banded lateral steps R/L

10 dbl db hammer curls

20/20 banded tricep extensions

Conditioning: For Time w/ Partner (26:00 cap)

3 rounds

30 pullups

30 synchro alt db snatches

3 rounds

30 calorie machine (FF 22)

30 synchro SA db thrusters (switch arms every 5 reps)

3 rounds

30 AKS 53/35#s

30 KB goblet squats

04/22/22 Burn WOD

Warmup: 8:00

dynamic + 3 rounds:

10 pass thus

10 reverse lunges

10 rks

10 ring rows

Conditioning: For Time w/ Partner (26:00 cap)

3 rounds

30 pullups

30 synchro alt db snatches

3 rounds

30 calorie machine (FF 22)

30 synchro SA db thrusters (switch arms every 5 reps)

3 rounds

30 AKS 53/35#s

30 KB goblet squats

04/21/22 FF WOD

Warmup: 10:00

dynamic + 3 rounds

12/9 calorie machine

10 RKS
:20 bar hang

10 pass thrus

:20 hs hold or :20 elbow plank

Conditioning: every 2:00 x 20 sets (4 rounds)

1 – c2 bike 800/700m

2 – 15 burpee box jump overs 24/20″

3 – c2 ski 400/325m

4 – 5 wall walks (rx+ 8, sub 25 db push press 35/25#s)

5 – 30 wall balls 20/14# to 10/9′

*1:30 cap on working time

04/21/22 Burn WOD

Warmup: 10:00

dynamic + 3 rounds

12/9 calorie machine

10 RKS
:20 bar hang

10 pass thrus

:20 hs hold or :20 elbow plank

Conditioning: every 2:00 x 15 sets (3 rounds)

1 – c2 bike 750/675m

2 – 15 burpee box jump overs 24/20″

3 – c2 ski 400/325m

4 – 5 wall walks (rx+ 8, sub 25 db push press 35/25#s)

5 – 30 wall balls 20/14# to 10/9′

*1:30 cap on working time

04/20/22 Hybrid WOD

Warm-up: 8:00

500m Ski

60 DB Sit-ups (feet anchored-keep db high)

*Complete ski at any time if not enough for beginning

Core: 6:00 Amrap x 2 (1:00 rest bt)

4/8/12…etc

Ab Wheel Rollouts

Up-down Planks

*20 Toe Touches AND :30 Arms Extended Plank after every round

**Start back over at 4s when 2nd amrap begins

Conditioning: Time remaining at moderate pace

2 Deadlifts (build each round)

15 Moderate DKB Deadlifts

300m Ski

30 Skb Snatches (switch hands every 5 reps – don’t set kb down)

1:30 Echo bike @60/53+ cadence

04/20/22 FF WOD

Warmup: 8:00

10/7 calorie machine

10 pass thrus

:30 front rack stretch

5 DLs

5 hang muscle cleans

5 power cleans

*stay light on bar work

Weightlifting: 20:00

8:00 to find a 1rm power clean

2:00 reset

10:00 EMOM

3 power cleans at 75% (finish under :15, singles only)

*machine remaining time until :50, moderate pace

Conditioning: 14 AMRAP

3,6,9…etc ladder

power cleans

STOH (push jerk preferred)

15/12 calorie machine after each set

*weight for the BB should be around 50% of your 1rm CJ

04/20/22 Burn WOD

Warmup: 8:00

10/7 calorie machine

10 pass thrus

:30 front rack stretch

5 DLs

5 db hang power cleans

5 STOH

Conditioning: 14 AMRAP

3,6,9…etc ladder

db power cleans 30-40#/20-35#s

db STOH (push jerk preferred)

15/12 calorie machine after each set

Extra: 10 EMOM

calorie machine – men start at 8, women 5, add 1 per minute

04/19/22 Hybrid WOD

Warmup: 8:00

100m Run (building pace)

10 Ring Rows (move to 3-5 pull-ups)

10 Bench Dips

20 Walking Lunges

Conditioning: 1/2/3:00 Amrap each movement (30:00)

1] Run

2] Pull-ups

3] Push-ups

4] Air Squats

*:30 Rest/Transition bt movements

Rd 1 = 1:00 max reps each movement (0:00-6:00)

Rd 2 = 2:00 max reps each movement (6:00-16:00)

Rd 3 = 3:00 max reps each movement (16:00-30:00)

Time remaining:

2 BB Push Press (heavier than last week’s 3s)

:30 RR Hold – straight into – :30 Deadhang

400′ Farmer Carry (2-3 sets)

*3 Rounds – build up push press before adding other exercises

04/19/22 FF WOD

Warmup: 8:00

10 pass thrus

10/7 cal machine (ski at least once)

3 bb bench (build)

Strength: 15-20:00

bench press: 6×1 @ 92.5%

rest 2:00-2:30 between

Conditioning: every 5:00 x 4-5 sets (5 if time allows)

1:30 run

15 pullups

20 pushups

30 squats

*scale reps to complete in 4:00 every set, keep the ratio of reps the same

*new wave every 2:00

04/19/22 Burn WOD

Warmup: 8:00

10 pass thrus

10/7 cal machine (ski at least once)

5 pause ring rows

5 pushups

10 squats

Conditioning: every 5:00 x 4-5 sets (5 if time allows)

1:30 run

15 pullups

20 pushups

30 squats

*scale reps to complete in 4:00 every set, keep the ratio of reps the same

*new wave every 2:00

04/18/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

5 BB Box Squat (pause on the box for 1s)

10 Reverse Lunges (build by adding goblet)

150m Run

Strength: 20-25:00

:15 BB FR Hold @110%+ of 1RM BS (as heavy as possible)

Straight into-

5 Box Squats @60% x 2 sets

5 Box Squats @70% x 2 sets

*Take weight off before performing box squats – Percents don’t have to be exact

**Rest 2-3:00 between all sets

After 4 sets completed:

Build to a 1RM Box Squat

Extra:

Complete 150′ BB FR Lunge (25′ out & back x 3 sets)

*Goal is 30-40% of 1RM Front Squat AND at least 5-10# heavier than last week – heavy enough that you should need 2-3 mins rest bt 50′ sets

*Stretch remaining time

04/18/22 FF WOD

Warmup: 8:00

10/7 calorie machine

10 RKS

10 pass thrus

:30 elbow plank

5 deadlifts (build)

Strength: 15-20:00

deadlift – 6×1 @ 92.5% of 1rm (no belts or bouncing weights off floor)

rest 2-2:30 between sets

Conditioning: 3 rounds for time (7:00 cap)

15/12 calorie machine

15 box jump overs 24/20″

15 AKS 53/35#s

04/18/22 Burn WOD

Warmup: 8:00

10/7 calorie machine

10 RKS

10 pass thrus

:30 elbow plank

Conditioning: 22 AMRAP

15/12 calorie machine

15 kb deadlifts 44/26#s

15 box jump overs 24/20″

15 AKS 53/35#s

Workout of the Day

04/16/22 WOD

Warmup: 10:00

dynamic + stretch/movement prep

Conditioning: 3 sets (45:00)

400m run

1000/900m C2 bike

500/425m row

30/21 calorie Echo bike

500/400m ski

*you have 2:00 to work at each station, 1:00 of rest between

04/15/22 Hybrid WOD

Warm-up: 10:00

20/20 Shoulder Circles w/ wgt then w/o

Amrap:

5-10 Bench Press (build)

10 PVC Passthroughs

10 Bench Dips (slow eccentric – fast concentric)

Strength: Bench Press

Accumulate:

6 Reps @95%

8 @90%

10 @85%

*Goal is same sets as last week’s 5/7/9

Conditioning: 10 RFT w/ Partner (17:00 Cap)

YouGoIGo Full Rounds

9/6 Cal Echo Bike

3 DB Devil’s Press

4 DB Thrusters

5 DB Stoh

6 Burpee Box Jump Overs (24/20″)

04/15/22 FF WOD

Warmup: 10:00

dynamic + AMRAP

10 pass thrus

3-5 tempo pushups

3-5 pause ring rows

10 RKS

10/7 calories

Accessory: 15 AMRAP

SA db bench press x 8/8

alt KB gorilla rows x 16

ab wheel x 15

SA banded tricep ext x 15/15

bb upright row x 12

Conditioning: For Time w/partner (22 cap)

100 calorie buy-in (any machine FF 80)

into

4 rounds

25 thrusters 75/55# (rx+ 95/65#)

25 lateral burpees over bar

25 AKS 53/35#s

into

100 calorie buy-out (same machine as buy-in)

04/15/22 Burn WOD

Warmup: 10:00

dynamic + AMRAP

10 pass thrus

3-5 tempo pushups

3-5 pause ring rows

10 RKS

10/7 calories

Conditioning: For Time w/partner (25 cap)

100 calorie buy-in (any machine FF 80)

into

4 rounds

25 db thrusters 35/25#s

25 lateral burpees over dbs

25 AKS 44/26#s

into

100 calorie buy-out (same machine as buy-in)

04/14/22 Hybrid WOD

Warm-up: 10:00

25/20 Cal Bike (any bike) or 400m Run

Amrap:

5 FS

5 BS

*Build on the FS/BS

10/10 Bulgarian Split Squats (2020)

Strength: 25:00

1×5-6 FS @82.5%

1×5-6 BS @82.5%

2 Sets FS @85% (4, 2)

2 Sets BS @85% (4, 2)

3 Sets FS @87.5% (2, 1, 1)

3 Sets BS @87.5% (2, 1, 1)

*%s are off movement you’re doing – follow the order – rest 2:00-2:30 bt sets

Time remaining:

20 BB Bridges @120%+ of Max BS

20 Alt Cossack Squats (take your time through good rom)

*3 Rds max – Stretch remaining time

04/14/22 FF WOD

Warmup: 8:00

10/7 calorie machine

10 pass thrus

10 AKS

20 pushups shoulder taps

10 alt db snatches

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

1) EMOM (alt. between A and B)

A – 20 alternating db snatches 35/25# (rx+ 50/35#s)

B – 16 db front rack reverse lunges (same db as snatch)

2) AMRAP

750m/625m C2 bike – 400m/325m ski (alt each set)

20 alt dbl kb step-ups 24/20″ 35s/26s

35 DU (125 singles)

3) every 2:30 x 4 sets (alt. between A and B, 2 each)

A – 400m run

B – 500/425m row

*cap of 2:00 on these

04/14/22 Burn WOD

Warmup: 8:00

10/7 calorie machine

10 pass thrus

10 AKS

20 pushups shoulder taps

10 alt db snatches

Conditioning: 15:00 x 2 w/3:00 rest between (choose 2)

1) EMOM (alt. between A and B)

A – 20 alternating db snatches 35/25# (rx+ 50/35#s)

B – 16 db front rack reverse lunges (same db as snatch)

2) AMRAP

750m/625m C2 bike – 400m/325m ski (alt each set)

20 alt dbl kb step-ups 24/20″ 35s/26s

35 DU (125 singles)

3) every 2:30 x 6 sets (alt. between A and B, 3 each)

A – 400m run

B – 500/425m row

*cap of 2:00 on these

04/13/22 Hybrid WOD

Warm-up: 8:00

500m Ski

100 Sit-ups

*Complete ski at any time if not enough for beginning

Core: Tabata (4:00 on 1:00 transition)

1] 4:00

Knee/leg raises

L-sit hang

2] 4:00

V-ups or SL V-ups (only move to SL if unable to complete v-ups)

Hollow Hold

3] 4:00

Side Plank Pulses (alternate sides)

Conditioning: Time remaining at moderate pace

3 Deadlifts (build each round)

300m Ski

3 Rounds per side: 5 KB Swings + 5 KB Cleans + 5 KB Snatches

600m C2 Bike

12 Box Jumps (for height)

04/13/22 FF WOD

Warmup: 8:00 AMRAP

10/7 calories

:30 front rack stretch

5 bb deadlifts

3 bb power cleans

3 bb hang power cleans

Weightlifting: every 1:30 x 10 sets

1 power clean + 1 hang power clean + 1 squat clean

*pc and hpc must be UB, can drop after the hpc

Conditioning: 5 rounds for time (18 cap)

20/14 calorie machine

14 ttb (sub db weighted situps, feet anchored)

12 power cleans

10 STOH

*use 50-60% of your 1rm pc for the bb weight

04/13/22 Burn WOD

Warmup: 8:00 AMRAP

10/7 calories

:30 front rack stretch

8 db deadlifts

5 db hang power cleans

5 db STOH

Conditioning: 5 rounds for time (22 cap)

20/14 calorie machine

25 situps

12 db power cleans

10 db STOH

04/12/22 Hybrid WOD

Warmup: 8:00

30/24 Cal Machine + Amrap:

10 Ring Rows (move to 3-5 pull-ups)

5 Tempo DB Strict Press + 5 DB Push Press

10 Reverse Lunges

Conditioning: 3 Rounds (28:00)

0:00-4:00: 600m Run

4:00-8:00: Amrap

5 Pull-ups + 10 Push-ups + 15 Air Squats

8:00-10:00: Rest

Time remaining:

3 BB Push Press (heavier than last week’s 4s)

10 Heavy BB Curls (slight help from hips)

:25/:25 SA RR Hold

*2-3 Rounds – build up push press before adding other exercises

04/12/22 FF WOD (Murph Prep)

Warmup: 8:00 AMRAP

10/7 cal machine (1 round of ski)

10 pass thrus

:20 bar hang

3-5 tempo pushups

5 bb bench press

Strength: 20:00

bench press: 8×2 @ 90%

rest 2:00 between sets

Conditioning: every 2:00 x 4 rounds (24:00)

1 – pullups (bodyweight/strict banded/jumping/ring rows)

bodyweight/jumping/ring rows: 12-20

banded strict: 10-12+

*we DO NOT recommend kipping or butterfly pull-ups if you can’t perform 5+ strict pull-ups with perfect control

2 – pushups (feet/knees/bar in rack at waist height)

feet or knees: hand release 15-20

bar in rack: 15-20

*try to keep your thighs OFF the ground…your chest/upper abdomen should be the only thing touching the floor when you release your hands, place a 45# plate under your feet/knees if needed

3 – squats: 25-30

*focus on chest up, eyes forward, below parallel (if you struggle to hit depth, place a 20# medball under your butt)

***max working time of 1:15 every 2:00, scale movement if you aren’t hitting the minimum number designated – wear a vest if you have it, and are capable)***

04/12/22 Burn WOD (Murph Prep)

Warmup: 8:00 AMRAP

10/7 cal machine (1 round of ski)

10 pass thrus

:20 bar hang

3-5 tempo pushups

5 ring rows

Conditioning: every 2:00 x 4 rounds (24:00)

1 – pullups (bodyweight/strict banded/jumping/ring rows)

bodyweight/jumping/ring rows: 12-20

banded strict: 10-12+

2 – pushups (feet/knees/bar in rack at waist height)

feet or knees: hand release 15-20

bar in rack: 15-20

*try to keep your thighs OFF the ground…your chest/upper abdomen should be the only thing touching the floor when you release your hands, place a 45# plate under your feet/knees if needed

3 – squats: 25-30

*focus on chest up, eyes forward, below parallel (if you struggle to hit depth, place a 20# medball under your butt)

***max working time of 1:15 every 2:00, scale movement if you aren’t hitting the minimum number designated – wear a vest if you have it, and are capable)***

04/11/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

5 BB FS

5 BB Box Squat (pause on the box for 1s)

:45 Machine build-up (inc pace every :15)

Strength: 20-25:00

:20 BB FR Hold @90-110%+ of 1RM BS

Straight into-

5 @90% x 2 sets

3 @100% x 3 sets

1 @105-110% x 4-5 sets

**Rest 2-3:00 between all sets

Extra:

Complete 200′ BB FR Lunge (25′ out & back x 4 sets)

*Goal is 30-40% of 1RM Front Squat

3 Rds:

5 Seated Box Jumps (take your time for max height)

10 Partner Hamstring Curls

04/11/22 FF WOD

Warmup: 8:00

10/7 calorie machine

10 RKS

10 pass thrus

:30 elbow plank

5 deadlifts (build)

Strength: 20:00-25:00

deadlift – 8×2 @ 90% of 1rm (no belts or bouncing weights off floor)

rest 2-2:30 between sets

Conditioning: For Time (8:00 cap)

500m run (2:30 cap)

15 db box step-overs 35/25#s to 24/20″

1000/900m C2 bike

15 burpees to 6″ target

*new wave every 3:00

Extra: core

coaches choice

04/11/22 Burn WOD

Warmup: 8:00

10/7 calorie machine

10 RKS

10 pass thrus

:30 elbow plank

5 burpees

Conditioning: 3 rounds For Time (25:00 cap)

500m run (2:30 cap)

15 db box step-overs 35/25#s to 24/20″

1000/900m C2 bike

15 burpees to 6″ target

*new wave every 3:00

Extra: core

coaches choice

Workout of the Day

04/09/22 WOD

Warmup: 10:00

3 rounds

10/7 calorie machine

10 pass thrus

5 bb front squats

5 bb hang CJ (build)

5 ring rows

2 rope walks

Conditioning: Teams of 2 or 3 (35 AMRAP)

150 AKS

150 calorie machine (FFF or mixed 120)

*50 pullups

100 hang CJ 95/65#

100 calorie machine (FFF or mixed 75)

*50 c2b pullups

75 front squats 115/75#

75 calorie machine (FFF or mixed 50)

10 rope climbs (1 RC = 3 rope walks)

*complete the 10 rope climbs at any time during the round, complete all 10 before resuming the rest of the workout

**For the pull-ups, make the second set of 50 a harder variation than the first. So you could do ring rows the first set, then banded strict the 2nd set. Or jumping pull-ups on a 6″ pad the first set and c2b off the same pad for set 2.

04/08/22 Hybrid WOD

Warm-up: 10:00

20/20 Shoulder Circles w/ wgt then w/o

Amrap:

5-10 Bench Press (build)

10 PVC Passthroughs

10/10 Banded Tricep Ext

Strength: Bench Press

Accumulate:

5 Reps @95%

7 @90%

9 @85%

*Goal is same sets as last week’s 4/6/8

Conditioning: FT w/ Partner (15:00 Cap)

100 Push-ups

60 Dkb CJ (53/35s)

40 Skb Drop Clean Thruster (53/35)

20 Burpee Box Get Overs (48/40”)

04/08/22 FF WOD

Warmup: 10:00

3 rounds

10 pass thrus

10/7 calories

15 band pull aparts

10 ring rows (move to 3-5 strict pullups)

:30 active bar hang

Accessory: 16:00 AMRAP

banded (in low j-cups) glute bridges x 15 (:01 pause at the top)

banded tricep extensions x 15

bb curl x 15

db farmers walk x 200′

:30 hs hold (sub :30 dbl kb OH hold, heavy)

Conditioning: 18 AMRAP w/partner

40 wall balls 20/14#s to 10/9′ (partner has to wall sit for you to work)

40 calorie machine

30 dbl db/kb thrusters 35-50/20-35#s (partner hold pushup plank)

30 calorie machine

20 synchro alt db power snatches

20 calorie machine

*same machine throughout entire workout

04/08/22 Burn WOD

Warmup: 10:00

3 rounds

10 pass thrus

10/7 calories

15 band pull aparts

10 ring rows (move to 3-5 strict pullups)

:30 active bar hang

Conditioning: 18 AMRAP w/partner

40 wall balls 20/14#s to 10/9′ (partner has to wall sit for you to work)

40 calorie machine

30 dbl db/kb thrusters 35/20# (partner hold pushup plank)

30 calorie machine

20 synchro alt db power snatches

20 calorie machine

*same machine throughout entire workout

04/07/22 Hybrid WOD

Warm-up: 10:00

25/20 Cal Bike (any bike) or 400m Run

Amrap:

5 FS

5 BS

*Build on the FS/BS

10/10 Bulgarian Split Squats (2020)

Strength: 25:00

2×4 FS @82.5%

2×4 BS @82.5%

2×3 FS @85%

2×3 BS @85%

4×1 FS @87.5%

Amrap BS singles @87.5%

*%s are off movement you’re doing – follow the order – rest 2:00-2:30 bt sets

Time remaining:

10 Dkb FR Reverse Lunges (pause 3s w/ knee slightly off ground every rep)

15 BB Bridges @140%+ of Max BS

20 Alt Cossack Squats (take your time through good rom)

*3 Rds max – Stretch remaining time

04/07/22 FF WOD

Warmup: 10:00

dynamic + AMRAP

10 pass thrus

15 squats

10 rks

5 burpees

10/7 calories

Conditioning: 36 EMOM

1 – 12/8 calorie Echo bike (rx+ 15/12)

2 – 14 alt db box step-ups 35/25#s

3 – rest

4 – 12/9 calorie ski (rx+ 15/12)

5 – 3 wall walks (rx+ 5) 1ww = 8 dbl db strict press 35/25#s

6 – rest

04/07/22 Burn WOD

Warmup: 10:00

dynamic + AMRAP

10 pass thrus

15 squats

10 rks

5 burpees

10/7 calories

Conditioning: 24 EMOM

1 – 12/8 calorie Echo bike

2 – 14 alt db box step-ups 35/25#s

3 – rest

4 – 12/9 calorie ski

5 – 3 wall walks (1ww = 8 dbl db strict press 35/25#s)

6 – rest

04/06/22 Hybrid WOD

Warm-up: 10:00

2:00 Ski + 2 Rounds:

20 Up-Down Planks

15 Ab Wheel Rollouts

1:00 Elbow Plank

*Complete ski at any time if not enough for beginning

Core: 3/4/5 Mins On 1:00 Off

1] 3/6/9…3:00 ladder

V-ups

Toe Touches

2] 4:00 Amrap

:10 Hollow Hold

10 In+Outs (try not to use hands)

5 Hollow Rocks

3] 5/10/15…5:00 ladder

Side Plank Pulses (each side)

*2 Wall Walks or 5 Inch Worms (arms only) after each rd of Side Planks

Conditioning: Time remaining at moderate pace

5 Deadlifts (build each round)

200m Run

2 Rounds: 5 Alt DB Devil’s Press + 5/5 DB Burpee Suitcase Deadlifts

400m Standing C2

10 Heavy Alt Snatches

1:00 Any Machine (recovery pace)

04/06/22 FF WOD

Warmup: 8:00

3 rounds

1:00 machine

:30 front rack stretch

5 bb deadlifts

5 bb hang power cleans

5 bb power cleans

Weightlifting: 30:00

10:00 to find a 1rm power clean

2:00 reset (change weights)

15:00 – every :30 1 power clean at 70% of 1rm for the day

Conditioning: 9 AMRAP

3/6/9…etc ladder

hang power cleans 115/75#

lateral burpees over the bar

front squats

04/06/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP

10 pass thrus

8 db power cleans

10/7 calorie machine

Conditioning: 23:00

9 AMRAP

3/6/9…etc ladder

db power cleans 35/25#s

lateral burpees over dbs

db front squats

rest 5:00

9 AMRAP

3/6/9…etc ladder

calorie echo or ski

dbl db snatch

v-ups

04/05/22 Hybrid WOD

Warmup: 10:00

25/20 Cal Machine + Amrap:

10 PVC Passthroughs

10 BB Strict Press (build, switch to PP)

:30 Hollow Arch Swings

Conditioning: 20:00 EMOM

1] 4 BB Push Press (ahap)

2] 15-20 Heavy Wall Ball (30/20)

3] 15/12 Cal Ski (use full minute if needed)

4] Rest

Time remaining:

Accumulate 30 Pull-ups (lesser band or move down 1-2 pegs from last week’s 40 – sets of 2-3)

Amrap Remaining time of class:

Barbell curl 21’s

15 Bench Dips

10/10 Skb Snatches

10 Tempo Push-ups (40X1)

04/05/22 FF WOD

Warmup: 10:00

3 rounds

10/7 calorie machine (ski at least once)

10 pass thrus

8/8 db strict press

5 bb bench press

10 band pull aparts

Strength: 15:00 DELOAD WEEK

bench press: 5×5 @ 60%

*16 standing alt db curls after each set

Conditioning: 20 EMOM

1 – 15/12 calorie C2 bike (rx+ 18/15)

2 – 15 dbl db push press 35-50/20-35#s

3 – 15/12 calorie Row (rx+ 18/15)

4 – 10-15 pullups (rx+ 20) sub banded strict or jumping or ring rows

5 – 20 air squats

04/05/22 Burn WOD

Warmup: 10:00

3 rounds

10/7 calorie machine (ski at least once)

10 pass thrus

8/8 db strict press

10 band pull aparts

Conditioning: 25 EMOM

1 – 15/12 calorie C2 bike

2 – 15 dbl db push press 35-50/20-35#s

3 – 15/12 calorie Row

4 – 10-15 pullups (sub banded strict or jumping or ring rows)

5 – 20 air squats

04/04/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

5 BB FS

5 BB Box Squat (pause on the box for 1s)

:30 Goblet Wall-sit

:30 Run

Strength: 20-25:00

:30 BB FR Hold @80-100%+ of 1RM BS

Straight into-

5 Backrack Box Squats @80%

3-4 @90%

2-3 @100%+

*2 Sets @ each percent – if you were able to do 100% last week try 5-10# above

**Rest max 1:45 between all sets

3 Rds:

12 DKB FR Step-ups (alt – don’t touch opposite foot to ensure all work done with working leg)

12 Alt BB Backrack Reverse Lunges on Plate (as heavy as possible)

10-12 Partner Hamstring Curls

*Stretch remaining time

04/04/22 FF WOD

Warmup: 8:00

3 rounds

10/7 calorie machine

10 RKS

8 banded good mornings

5 bb deadlifts (build moderate)

Strength: 15:00 – DELOAD WEEK

deadlift: 5×5 at 70%

Conditioning: 2 rounds for time

30/21 calorie machine (C2 bikes only if needed)

20 db hang snatches 50/35#s (10R then 10L, can use KB also)

20 goblet squats (same weight as snatch)

3:00 rest between rounds

04/04/22 Burn WOD

Warmup: 8:00

3 rounds

10/7 calorie machine

10 RKS

8 banded good mornings

8 kb deadlifts

Conditioning: 3 rounds for time

30/21 calorie machine (C2 bikes only if needed)

20 db hang snatches 50/35#s (10R then 10L, can use KB also)

20 goblet squats (same weight as snatch)

3:00 rest between rounds

Workout of the Day

04/02/22 WOD

Warmup: 12:00

dynamic + 3 rounds:

12/9 calorie machine

5 deadlifts

5 power cleans

5 STOH

10 pass thrus

Conditioning: 34:00 AMRAP (Teams of 2-3)
150 calorie machine (FFF 120)
240 deadlifts 155/105#
150/120 calorie machine (FFF 120)
180 power cleans 135/95#
150/120 calorie machine (FFF 120)
120 shoulder to overhead 115/85#

*teams of 2 cut BB reps to 160/120/80 but keep calories the same ?

04/01/22 Hybrid WOD

Warm-up: 10:00

5-10 BB Bench

5 Plyo Push-ups

5 Burpees

8/8 Banded Tricep Extension

Strength: Bench Press (22:00)

Accumulate:

4 Reps @95%

6 Reps @90%

8 Reps @85%

*Rest minimum 2:00 bt 95% sets – minimum 1:30 on other %’s

Conditioning: 15:00 Amrap

80 Skb Snatches

70 Dkb/db Stoh

60 Dkb/db Cleans

50 Dkb/db Thrusters

Amrap Up-down Planks

*EMOM until completion of thrusters: 5 total burpees

04/01/22 FF WOD

Warmup: 8:00

3 rounds

10/7 calorie machine

10 pass thrus

5 hollow/arch swings

20 pushup shoulder taps

5 1-1/4 squats

Accessory: 18:00 AMRAP

seated (on bench) Filly press x 8/8 (heavy kb in FR, db press other arm)

banded skater steps (yellow band at ankles) x 20 steps

standing banded face pull (green/purple) x 15

v-ups x 15 (sub toe touches x 30)

light db/plate bent over rear delt fly x 10 (:01 pause at top)

Conditioning: 3 rounds for time w/partner (18:00 cap)

30 bb thrusters 95/65# (5-8s back and forth)

30 calorie machine (FF 22)

20 TTB (sub strict knee raises or ab-wheel rollouts)

10 db man-makers 35-50/20-30#s

*pushup+row R, pushup +row L, power C + J – no squat required

04/01/22 Burn WOD

Warmup: 8:00

3 rounds

10/7 calorie machine

10 pass thrus

5 hollow/arch swings

20 pushup shoulder taps

5 1-1/4 squats

Conditioning: 3 rounds for time (20:00 cap)

30 bb thrusters 75/45# (5-8s back and forth)

30 calorie machine (FF 22)

20 TTB (sub strict knee raises or ab-wheel rollouts)

10 db man-makers

*pushup+rowR, pushup +rowL, power C + J – no squat

03/31/22 Hybrid WOD

Warm-up: 10:00

25/20 Cal Bike (any bike)

Amrap:

5 FS

5 BS

*Build on the FS/BS

10/10 SL Glute Bridges

Strength: 25:00

1×7 FS @80%

1×7 BS @80%

1×6 FS @82.5%

1×6 BS @82.5%

3 Sets FS @85% (4-3-2)

3 Sets BS @85% (4-3-2)

*%s are off movement you’re doing – follow the order – rest 2:00-2:30 bt sets

Time remaining:

50 Pistols for completion

Amrap:

1:00 Dball/Sandbag Hold

15 BB Bridges @130%+ of Max BS

15/15 SL Calf Raises (on red pad)

*3 Rds max – Stretch remaining time

03/31/22 FF WOD

Warmup: 8:00

3 rounds

10/7 calorie machine

25/25′ kb bottoms up carry

10 pass thrus

12 alt goblet reverse lunges

Conditioning: every 10:00 x 4 sets (40:00)

1) 3 rounds (8:00 cap)

400m run – 20/14 calorie echo bike (alternate machines ea round)

15 AKS 53/35#

15/10 hand release pushups

2) 8:00 AMRAP

20 alt db snatches 35/25# (rx+ 50/35#s)

20 alt. goblet reverse lunges (same db as snatches)

20 pullups (scale to complete in 2-3 sets max)

3) 8 EMOM

E – 500/425m C2 bike

O – 12 box jump overs 24/20″ (rx+ 30/24″s)

*start on opposite stations if needed, :50 cap on work

4) For Time (8:00 cap)

50/35 calorie ski (3:00 cap)

50 dbl db deadlifts (40-65/25-40#s)

50 situps

*all 4 workouts are capped at 8:00, no additional rest between workouts, clock will be set for (4) 10:00 intervals

03/31/22 Burn WOD

Warmup: 8:00

3 rounds

10/7 calorie machine

25/25′ kb bottoms up carry

10 pass thrus

12 alt goblet reverse lunges

Conditioning: every 10:00 x 4 (pick 3!)

1) 3 rounds (8:00 cap)

400m run – 20/14 calorie echo bike (alternate machines ea round)

15 AKS 35/26#s

15/10 hand release pushups

2) 8:00 AMRAP

20 alt db snatches 35/25#

20 alt. goblet reverse lunges (same db as snatches)

20 pullups (scale to complete in 2-3 sets max)

3) 8 EMOM

E – 400/325m C2 bike

O – 12 box jump overs 24/20″

*start on opposite stations if needed, :50 cap on work

4) For Time (8:00 cap)

50/35 calorie ski (3:00 cap)

50 dbl kb deadlifts 44/26#s

50 situps

*all 3 workouts are capped at 8:00, no additional rest between workouts, clock will be set for (3) 10:00 intervals

03/30/22 FF WOD

Warmup: 8:00 AMRAP

10/7 calorie machine

10 pass thrus

:30 front rack stretch

3 power cleans

3 hang power cleans

3 hi-hang power cleans

Weightlifting: every 1:30 x 10 sets

(1) 3 position power clean from top down

*hi-hang power clean + hang power clean + power clean

**hold on to bar for all 3 reps UB

Conditioning: 5 rounds for time (16:00 cap)

15/12 calorie machine

12 hang power cleans 115/85#

9 front squats

6 bar facing burpees

03/30/22 Burn WOD

Warmup: 8:00 AMRAP

10/7 calorie machine

10 pass thrus

:30 front rack stretch

5 db hang power cleans

5 db front squats

3 burpees

Conditioning: 5 rounds for time (18:00 cap)

15/12 calorie machine

12 db hang power cleans

9 front squats

6 burpees over the dbs

Extra: Core

coaches choice

03/29/22 Hybrid WOD

Warmup: 10:00

25/20 Cal Machine + Amrap:

10 PVC Passthroughs

10 BB Strict Press (build, switch to PP)

:30 Hollow Arch Swings

Conditioning: 16:00 E2MOM

1] 2 Rounds: 5 Burpees + 10 UB Deadlifts (use last wk’s dl weight)

2] 20 Wall Ball (30/20) + Max Push-ups until 1:20

Time remaining:

Accumulate 40 Pull-ups (lesser band or move down 1-2 pegs from last week)

Amrap Remaining time of class:

5 BB Push Press (build)

15 DDB RDL

200m Run

25 RKBS (heavy bell in 2-3 sets)

03/29/22 FF WOD

Warmup: 8:00

10/7 calorie machine

10 pass thrus

5 pushups

5 bb bench (build)

Strength: 20:00-25:00

bench press – 7×3 @ 87.5% of 1rm

rest 2-2:30 between sets

*max set at 70% after your 7×3, beat reps from last week

Conditioning: 16 EMOM

1 – 12/9 calorie ski (rx+ 15/12)

2 – 20 db bench press (1-2 sets)

3 – 12 kb box step-overs 35/26#s to 24/20″

4 – :45 jump rope recovery (singles only)

03/29/22 Burn WOD

Warmup: 8:00

10/7 calorie machine

10 pass thrus

5 pushups

10 db bench press

Conditioning: 24 EMOM

1 – 12/9 calorie ski

2 – 20 db bench press (1-2 sets)

3 – 12 kb box step-overs 35/26#s to 24/20″

4 – :45 jump rope recovery (singles only)

03/28/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

5 BB FS

10 BB Box Squat (pause on the box for 1s)

:30 Hollow Hold

:30 DDB/DKB FS Parallel Hold

Strength: 25:00 Amrap

:30 BB FR Hold @90-100% of 1RM BS

Straight into 2-3 Backrack Box Squats

*Rest max 1:45 between all sets – don’t forget to pause 1s on box EVERY rep

**Complete minimum 3 sets @100%

Time Remaining:

16 Goblet Squats (alternate bt narrow(pistol) stance and wide stance)

12/12 BB Backrack Bulgarian SS

10 Partner Hamstring Curls

300/250m Row (all out sprint)

03/28/22 FF WOD

Warmup: 8:00

10/7 calorie machine

10 RKS

10 pass thrus

:30 elbow plank

5 deadlifts (build)

Strength: 20:00-25:00

deadlift – 7×3 @ 87.5% of 1rm (no belts or bouncing weights off floor)

rest 2-2:30 between sets

Conditioning: For Time (8:00 cap)

400m run (2:30 cap)

500/425m row

20/14 calorie Echo bike

30 wall balls 20/14#s to 10/9′

*new group every 3:00

03/28/22 Burn WOD

Warmup: 8:00

10/7 calorie machine

10 RKS

10 pass thrus

:30 elbow plank

Conditioning: 3 Rounds For Time (27:00 cap)

400m run (2:30 cap)

500/425m row

20/14 calorie Echo bike

30 wall balls 20/14#s to 10/9′

*start on different machines, must finish each round with wall balls

Workout of the Day

03/26/22 FF WOD

Warmup: 10:00

dynamic + AMRAP:

10/7 calorie machine

10 squats

10 alt db snatches

10 situps

10 db skull crushers

5 kip swings

Conditioning: For Time (30:00 cap)

30-20-10 (22-14-6)

calorie ski

ring/bar dips (sub bench/box dips)

rest 3:00

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

echo bike

dbl db/kb hang snatches

rest 3:00

3) 21-15-9

wall balls

TTB (sub situps or knee raises)

rest 3:00

4) 12-10-8

burpee box get over 48/40″

8-8-8

dball/sandbag clean

03/25/22 FF WOD

Warmup: 8:00 AMRAP

10/7 calorie machine

10 pass thrus

10 rks

10 squats

:20 bar hang

Accessory: 18:00 AMRAP

12 dbl db seated curls

15 ab wheel rollouts

20/20 SA banded tricep extensions

15 banded good mornings

12 alt db bench press (start with both locked out)

Conditioning: For Time w/partner (20:00 cap)

100 alt pistol squats (scale to 16/18/20″ box, or rings)

80 hand release pushups

60 deadlifts 165/115# (rx+ 205/155#)

50 calorie machine (FF 42)

40 db renegade rows (pushup+row R, pushup+row L = 1)

*8 rope climbs (1 RC = 3 rope walks)

*12 wall walks (1 WW = 15 pushup shoulder taps)

*rope climbs and wall walks can be done at any point of the workout after a movement*
03/25/22 Burn WOD

Warmup: 8:00 AMRAP

10/7 calorie machine

10 pass thrus

10 rks

10 squats

:20 bar hang

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

100 alt pistol squats (scale to 16/18/20″ box, or rings)

80 hand release pushups

60 kb deadlifts 44/35#s

50 calorie machine (FF 42)

40 db renegade rows (pushup+row R, pushup+row L = 1)

*8 rope climbs (1 RC = 3 rope walks)

*12 wall walks (1 WW = 15 pushup shoulder taps)

*rope climbs and wall walks can be done at any point of the workout after a movement*

03/24/22 Hybrid WOD

Warm-up: 10:00

10/7 Cal Bike (any bike)

5 FS

5 BS

*Build on the FS/BS

10/10 SL Glute Bridges

Strength: 25:00

1×5 FS @80%

1×5 BS @80%

2×4 FS @82.5%

2×4 BS @82.5%

2×3 FS @85%

2×3 BS @85%

**%s are off movement you’re doing – follow the order – rest 2:00-2:30 bt sets

Time remaining:

1:00 Dkb FR March

15 BB Bridges @120%+ of Max BS

20/20 SKB Sidebends

15/15 SL Calf Raises (on red pad)

10 alt Pistol Squats (prefer scale with box – add weight if possible)

*3-4 Rds – Stretch remaining time

03/24/22 FF WOD

Warmup: 8:00 AMRAP

12/9 calorie machine (alternate run/C2 bike/ski)

10 pass thrus

10 bb thrusters

10 bb good mornings

10 bb curls

10/7 pushups

Conditioning: every 2:00 x 3 sets (42:00)

1 – 200m run (rx+ 250m)

2 – 15 bb thrusters 75/55# (rx+95/65#, 1-2 sets)

3 – 750/650m C2 bike

4 – 15 pullups (sub banded strict x 10 or RR x 15, rx+ 20)

5 – 400/325m ski

6 – 15 burpee box jump overs 24/20″ (scale step-overs, rx+ 18 must jump)

7 – rest

*1:30 max working time on all stations EXCEPT #6, full 2:00 there

thruster – https://www.youtube.com/watch?v=cxJqGtY3uCI

burpee box jump over – https://www.youtube.com/watch?v=62gxoEF07Qg

ski – https://www.youtube.com/watch?v=L3BLfLb7ULs&t=714s

kipping gymnastics – https://www.youtube.com/watch?v=RI4aiMEubds

03/24/22 Burn WOD

Warmup: 8:00 AMRAP

12/9 calorie machine (alternate run/C2 bike/ski)

10 pass thrus

10 bb thrusters

10 bb good mornings

10 bb curls

10/7 pushups

Conditioning: every 2:00 x 2 sets (28:00)

1 – 200m run

2 – 15 bb thrusters 75/55#

3 – 750/650m C2 bike

4 – 15 pullups (sub banded strict x 10)

5 – 400/325m ski

6 – 15 burpee box jump overs 24/20″ (step-over allowed)

7 – rest

*1:30 max working time on all stations EXCEPT #6, full 2:00 there

03/23/22 Hybrid WOD

Warm-up: 10:00

Dynamic + 2 Rounds: 25 Ab Wheel Rollouts + :50 HH

Machine time remaining

Core: 14:00 Amrap

25 Toe Touches

20 V-ups

15 DB Sit-ups (feet anchored)

10/10 Standing Banded Rotations (arms straight out)

Conditioning: Time remaining @ moderate pace

12 Deadlifts (sets of 4 – heavier than last wk’s 15 – 5s rest between)

20 Seated Banded Hamstring Curls

1:00 Arch Hold

:20/:20 Star Plank

*150m run after each EXERCISE

03/23/22 FF WOD

Warmup: 8:00 AMRAP

10 pass thrus

5 hang power cleans (build)

3 front squats

1 hang squat clean

Weightlifting: 12 EMOM

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

*start light and build every 1-2 sets, work to a perfect max for the day

Conditioning: 15 AMRAP

15/10 calorie machine

12 hang power clean and jerks 115/75# (1-3 sets)

9 wall balls 20/14# to 10/9′ (scale to perform UB every round)

6 SA alt db devils press 35-50#/20-35#s

03/23/22 Burn WOD

Warmup: 8:00 AMRAP

10 pass thrus

5 db hang power cleans

3 front squats

1 hang squat clean

Conditioning: 18 AMRAP

15/10 calorie machine

12 db hang CJ (1-3 sets)

9 wall balls 20/14# to 10/9′ (scale to perform UB every round)

6 SA alt db devils press 35-50#/20-35#s

Extra: 7 EMOM

10/7 calorie AB or Echo, add 1 calorie every round

03/22/22 Hybrid WOD

Warmup: 10:00

10/7 cal Machine

10 PVC Passthroughs

10 Bench Dips

:30 Active Hang

Conditioning: 16:00 E2MOM

1] 10/7 Cal Ski + 10 DB Bench Press

2] 2 Rds: 10 Push-ups + 10 Wall Ball (30/20)

Time remaining:

Accumulate 50 Pull-ups (10+ sets)

Amrap Remaining time of class:

20 Alt Hammer Curls

1:00 Deadhang

1:00 Recovery Ski

03/22/22 FF WOD

Warmup: 8:00

10/7 calorie machine

10 pass thrus

5 pushups

5 bench press (build)

Strength: 18-20:00

6×4 bench press at 85% 1rm

rest 2-2:30 between sets

*max set at 70% to finish, beat reps from last week

Conditioning: 20 EMOM

1 – 12/9 calorie ski (rx+ 15/12)

2 – 15 db bench press (1-2 sets)

3 – 15/12 calorie C2 bike (rx+ 18/15)

4 – 10-15 TTB (sub knee 15 strict knee raises or 15 db weighted situps)

5 – rest

03/22/22 Burn WOD

Warmup: 8:00

10/7 calorie machine

10 pass thrus

5 pushups

8 db bench press (build)

Conditioning: 25 EMOM

1 – 12/9 calorie ski

2 – 15 db bench press (1-2 sets)

3 – 15/12 calorie C2 bike

4 – 15 strict knee raises or 15 db weighted sit-ups, feet anchored

5 – rest

03/21/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

5 BB FS

10 BB Box Squat (pause on the box for 1s)

:30 Standing C2 Bike (damp 10)

Strength: 25:00

3 x 1 FS @ 90%

3 x 2 FS @85% 

*Rest 1:30 between sets

7×2 Box Squat @90-95%% of max back squat (heavier than last wk)

1×20 Box Squat @70% of max back squat

*Rest max 1:30 between all box squat sets – don’t forget to pause 1s on box EVERY rep

Time Remaining:

8/8 Goblet Banded Lateral Step w/ squat (step wide – squat in wide stance – feet back to)

*Add small KB or DB in goblet position

10/10 BB Backrack Bulgarian SS

15/15 Adductor Plank Pulses (hips as close to the ground as possible – pause at the top)

250m Row Sprint + 5 High Box Jumps

03/21/22 FF WOD

Warmup: 8:00

10/7 calorie machine

10 RKS

10 pass thrus

:30 elbow plank

5 deadlifts (build)

Strength: 20:00

deadlift – 6×4 @ 85% of 1rm (no belts or bouncing weights off floor)

rest 2-2:30 between sets

Conditioning: For time (6:00 cap)

500/425m row (2:30 cap)

500/425m ski

12 burpee box jump overs 24/20″

*new group every 3:00*

Extra: 3 rounds for quality

15 ab wheel rollouts

15 v-ups

20/20 side plank pulses

03/21/22 Burn WOD

Warmup: 8:00

10/7 calorie machine

10 RKS

10 pass thrus

:30 elbow plank

5 burpees

Conditioning: 3 rounds for time (20:00 cap)

500/425m row (2:30 cap)

500/425m ski

12 burpee box jump overs 24/20″

*new group every 3:00*

Extra: 3 rounds for quality

15 ab wheel rollouts

15 v-ups

20/20 side plank pulses

Workout of the Day

03/19/22 FF WOD

Warmup: 10:00

dynamic + AMRAP

10/7 calorie machine

12 walking lunges

10 pass thrus

8 squats

6 burpees

Conditioning: 40:00

25:00 (every 5:00 x 5)

10 deadlifts

25′ front rack lunge

8 hang squat cleans

25′ lunge (at sides)

6 front squats

*DBL db or kb

REST 5:00 –

10 EMOM

1 – 12/9 calorie machine (rx+ 15/12)

2 – 10 burpees (rx+ 15)

03/18/22 FF WOD

Warmup: 10:00

dynamic + AMRAP

10 pass thrus

12 reverse lunges

10 pvc good mornings

:30 wall sit

:30 elbow plank

Strength: 18:00 AMRAP

20/20 banded lateral steps

12 db skull crushers

20 banded good mornings

12 standing db hammer curls

20 v-ups (sub 40 toe touches)

Conditioning: 15 AMRAP w/partner

50 calorie machine (FF 38)

50 db or kb thrusters 35/25#s (rx+ 50/35#s)

50 bb strict press 45/35#s

*25/15 synchro pushups after each movement

03/18/22 Burn WOD

Warmup: 10:00

dynamic + AMRAP

10 pass thrus

12 reverse lunges

10 pvc good mornings

:30 wall sit

:30 elbow plank

Conditioning: 22 AMRAP w/partner

50 calorie machine (FF 38)

50 db or kb thrusters 35/25#s (rx+ 50/35#s)

50 bb strict press 45/35#s

50 v-ups

*25/15 synchro pushups after each movement

03/17/22 Hybrid WOD

Warm-up: 12:00

:30 Machine (high pace – alternate bikes)

5 FS

5 BS

*Build on the FS/BS

10 SSJ (for height)

Strength: 25:00

10 x [2 FS + 2 BS] @75%

**Focus is standing up as fast as possible on EVERY rep – rest 1:00-2:00 bt sets

Time remaining:

1:00 Dkb FR March

10 BB Bridges @140%+ of Max BS

5 Broad Jump + Box Jump

10 alt Pistol Squats (prefer scale with box)

1:00 Wall-sit

*3-4 Rds – Stretch remaining time

03/17/22 FF WOD

Warmup: 8:00

dynamic + AMRAP

1:00 machine

10 pass thrus

10 air squats

10 rks

5 pushups

5 RR or 3 strict pullups

Conditioning: 2:00 on / 1:00 off x 2 rounds

1 – assault runner max meters

2 – burpee box overs 24/20″ (step or jump)

3 – echo bike max calories

4 – 10 RKS + 10 KB goblet squats 53/35#

5 – row max calories

6 – 2 wall walks (1ww=10pu shoulder taps) + 12 alt db snatches 35/20#s

*max 5 people per station, rotate stations every 2:00, perform 2 rounds of the entire list

burpee box over – https://www.youtube.com/watch?v=62gxoEF07Qg

RKS – https://www.youtube.com/watch?v=KkYOW3jDhoM

goblet squat – https://www.youtube.com/watch?v=f-Vf2yRRqOg

wall walk – https://www.youtube.com/watch?v=2v-yninc1ww

alt db snatch – https://www.youtube.com/watch?v=bcbAsbg5QLg

03/17/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP

1:00 machine

10 pass thrus

10 air squats

10 rks

5 pushups

5 RR or 3 strict pullups

Conditioning: 2:00 on / 1:00 off x 2 rounds

1 – assault runner max meters

2 – burpee box overs 24/20″ (step or jump)

3 – echo bike max calories

4 – 10 RKS + 10 KB goblet squats 35/26#

5 – row max calories

burpee box over – https://www.youtube.com/watch?v=62gxoEF07Qg

RKS – https://www.youtube.com/watch?v=KkYOW3jDhoM

goblet squat – https://www.youtube.com/watch?v=f-Vf2yRRqOg

03/16/22 Hybrid WOD

Warm-up: 10:00

Dynamic + 3 rounds: :20 Elbow Plank + 10 Up-Down Planks

Machine time remaining

Core: 2:00 on 1:00 off x 4

1] :10 HH + 5 V-ups + 10 Toe Touches

2] 5 Strict Leg/Knee Raises + :10 L-sit (knees at waist height)

3] Max Ab Wheel Rollouts

4] :25 Side Plank Pulses + :05 transition (alt R/L/R/L)

Conditioning: Time remaining @ moderate pace

15 Deadlifts (sets of 5 – moderately heavy weight – 5s rest between)

10/10 DDB SL RDL (on red pad – start bw if needed)

15 BB Good Mornings (3-4s eccentric)

10/10 KB Pullthroughs

*150m run or 300m standing C2 after each EXERCISE (alternate)

03/16/22 FF WOD

Warmup: 8:00

10/7 calorie machine

5 hang muscle cleans

5 hang power cleans

5 front squats

10 pass thrus

Weightlifting: 12 EMOM

2 squat cleans (reset between reps)

*start around 50% of 1rm and add every 1-2 sets

Conditioning: 16 AMRAP

20/14 calorie bike or run (any bike)

12 TTB (sub sit-ups or 20 knee raises)

8 squat cleans 115/75# (rx+ 165/105#)

03/16/22 Burn WOD

Warmup: 8:00

10/7 calorie machine

5 db hang power cleans

5 db front squats

10 pass thrus

Conditioning: 22 AMRAP

20/14 calorie bike or run (any bike)

12 TTB (sub sit-ups or 20 knee raises)

12 db hang squat cleans 35/25#s

03/15/22 Hybrid WOD

Warmup: 10:00

10/7 cal Machine

10 PVC Passthroughs

10/10 SA DB Bench

5 Ply Push-ups

Conditioning: 16:00 EMOM

1] 15 DB Bench Press (1-2 sets)

2] 15 Wall Ball (30/20)

3] 6-8 Burpee Box Get-Overs (40-48″)

4] :45 Recovery Ski

Time remaining:

20 Dkb Pendlay Rows

3 Rds: 3 Strict Pull-ups + 6 Tempo Push-ups

400′ Farmer Carry (1-2 sets, try to use same weight as last week’s 300′)

1:00 Recovery Machine

03/15/22 FF WOD

Warmup: 8:00

10/7 calorie machine

10 pass thrus

5 bb bench press (build, 2×10 empty bar 1st set)

5/5 SA standing db strict press

Strength: 15-18:00

5×5 bb bench press @ 80% 1rm

rest 2-2:30 between sets

*max set @ 70% after your 5×5, beat last week by 1 rep

Conditioning: 20 EMOM

1 – 12/9 calorie ski (rx+ 15/12) (https://www.youtube.com/watch?v=L3BLfLb7ULs)

2 – 15 db bench press (https://www.youtube.com/watch?v=hm_TrCkhJgo)

3 – 15 bent over kb row (https://www.youtube.com/watch?v=Db2NSEyPY_Y)

4 – 15 bb STOH 95/65# (rx+ 115/85#)

5 – rest

03/15/22 Burn WOD

Warmup: 8:00

10/7 calorie machine

10 pass thrus

10 db bench press

5/5 SA standing db strict press

Conditioning: 25 EMOM

1 – 12/9 calorie ski (rx+ 15/12) (https://www.youtube.com/watch?v=L3BLfLb7ULs)

2 – 15 db bench press (https://www.youtube.com/watch?v=hm_TrCkhJgo)

3 – 15 bent over kb row (https://www.youtube.com/watch?v=Db2NSEyPY_Y)

4 – 15 bb STOH 95/65# (rx+ 115/85#)

5 – rest

03/14/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

5 BB FS

10 BB Box Squat (pause on the box for 1s)

:30 C2 Bike (building pace within :30 each time)

Strength: 25:00

3 x 2/1 Cluster FS @85% 

*Rest :15 between reps and 1:30 between sets

6×3 Box Squat @90% of max back squat

1×18 Box Squat @70% of max back squat

*Rest max 1:30 between all box squat sets – don’t forget to pause 1s on box EVERY rep

Time Remaining:

8/8 Banded Lateral Step w/ squat (step wide – squat in wide stance – feet back to

10/10 BB Backrack Bulgarian SS

:40/:40 Adductor Plank

2 Rds: 8/6 Cal Echo Sprint + 3 High Box Jumps

03/14/22 FF WOD

Warmup: 10:00

dynamic + AMRAP

10 RKS

5 deadlifts (build)

10 pass thrus

:30 elbow plank

Strength: 15:00

deadlift – 5×5 @ 80% of 1rm (no belts)

rest 2:00 between sets

https://www.youtube.com/watch?v=jZ_vWXiBHi4

Conditioning: For Time 8:00 cap

400m run (2:15 cap)

1000/900m C2 bike (2:15 cap)

30 wall balls 20/14# to 10/9′ (UB or 2 sets MAX, scale #/height if needed)

15 burpees to 6″ target (1:30 cap, done by 7:30)

*new wave every 3:00

Extra: if time remaining

3 rounds for quality

15 ab wheel rollouts

30 L-Sit (hang from bar) flutter kicks (legs STRAIGHT!)

https://www.youtube.com/watch?v=Y7Ua1YRsqd0

30 situps

1:00 bent hollow hold

https://www.youtube.com/watch?v=fh9vZJdB5iI

03/14/22 Burn WOD

Warmup: 10:00

dynamic + AMRAP

10 RKS

5 deadlifts (build)

10 pass thrus

:30 elbow plank

Conditioning: 3 rounds For Time 23:00 cap

400m run

1000/900m C2 bike

30 wall balls 20/14# to 10/9′ (UB or 2 sets MAX, scale #/height if needed)

15 burpees to 6″ target (1:30 cap, done by 7:30)

*start on either machine and complete both machines then do WBs and finish w/ burpees

Extra: if time remaining

3 rounds for quality

15 ab wheel rollouts

30 L-Sit (hang from bar) flutter kicks (legs STRAIGHT!)

https://www.youtube.com/watch?v=Y7Ua1YRsqd0

30 situps

1:00 bent hollow hold

https://www.youtube.com/watch?v=fh9vZJdB5iI

03/12/22 WOD

Warmup: 10:00

dynamic + 2:00 machine + 2 rounds:

10 pass thrus

10 squats

10 RKS

10 situps

Conditioning: every 2:30 x 16 sets (4 rounds)

1) 1000/900m C2 bike or 500/400m Ski (alt rounds)

2) 15 burpee box get overs 30/24″

3) 400m run or 500/425m row

4) 15/12 calorie Echo/AB + 15/10 pushups + 10 wall balls 20/14# to 10/9′

03/11/22 FF WOD

Warmup: 8:00

dynamic + AMRAP

10/7 calories

10 pass thrus

5 bb hang cj (empty)

5 bb kang squats

5 bb strict press

Strength/Accessory: 18:00

SA banded tri extension x 20/20

seated dbl db tempo curl x 8 (:02 up, :02 down, no pausing or stopping)

bb floor press x 10

SL box jump x 5/5

SL kneeling glute kickback x 12/12

Conditioning: For Time 18:00 w/partner

90 calorie machine (no C2 bikes, FF 75)

80 pushups

70 SDHP 95/65#s

60 calorie machine (FF 50)

50 deadlifts 185/115#s

40 dbl db or dbl kb push press 40-50/20-30#s

30 calorie machine (FF 22)

03/11/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP

10/7 calories

10 pass thrus

5 bb hang cj (empty)

5 bb kang squats

5 bb strict press

Conditioning: For Time 20:00 w/partner

90 calorie machine (FF 75)

80 pushups

70 SDHP 75/55#s

60 calorie machine (FF 50)

50 dbl kb deadlifts 53/44s

40 dbl db or dbl kb push press 40-50/20-30#s

30 calorie machine (FF 22)

03/10/22 Hybrid WOD

Warm-up: 12:00

:30 C2 or Echo Bike (high pace – alternate bikes)

5 FS

5 BS

*Build on the FS/BS

:30 Wall-sit

10 Reverse Lunges

Strength: 25:00

1 x [5 FS + 5 BS] @75%

1 x [3 FS + 3 BS] @80%

5 x [1 FS + 1 BS] @80% +10-15lbs

**Focus is standing up as fast as possible on EVERY rep – rest -2:00-2:30 bt sets

Time remaining:

3 x :10 AB Sprint (:30-:40 easy bike bt – moderate pace into the sprint – don’t start from a complete stop)

10 BB Bridges @130%+ of Max BS

5 Broad Jump + Box Jump

5 Seated Box Jumps

*3 Rds – Stretch remaining time

03/10/22 FF WOD

Warmup: 8:00

dynamic + AMRAP

10/7 calorie machine

5 pass thrus

5 pushups

10 squats

:15 bar hang

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

1) EMOM

E – 15 thrusters 75/55#

O – 90 singles (30 DU)

2) AMRAP

15/10 calorie Echo or AR

15 RKS 70/53#s

15 air squats

15 situps

3) EMOM

E – 12/9 calorie ski or 15/12 calorie C2 bike

O – 6 db devils press 35/25#s

4) AMRAP

15 TTB (sub knee raises)

15 wall balls 20/14# to 10/9′

10 TTB (sub knee raises)

10 dbl kb front squats 44/26#s

03/10/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP

10/7 calorie machine

5 pass thrus

5 pushups

10 squats

:15 bar hang

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

1) EMOM

E – 15 thrusters 45/35#

O – 90 singles (30 DU)

2) AMRAP

15/10 calorie Echo or AR

15 RKS 44/26#s

15 air squats

15 situps

3) EMOM

E – 12/9 calorie ski or 15/12 calorie C2 bike

O – 6 db devils press 35/25#s

03/09/22 Hybrid WOD

Warm-up: 8:00

Dynamic + 3 rounds: 10 Up-down Planks + 30 Mountain Climbers

Machine time remaining

Core: 14:00 Amrap

30-20-10 Sit-ups

30-20-10 SL V-ups

20-15-10 Ab Wheel Rollouts

20-15-10 V-ups

10 Strict Knee Raises

*Rd 1 = 30/30/20/20/10 – Rd 2 = 20/20/15/15/10 – Rd 3 = 10/10/10/10

**It is an amrap so if you finish Rd 3 go back to Rd 1

Conditioning: Time remaining @ moderate pace

500m Run

30 Deadlifts (sets of 10 – moderate weight)

10 DDB CJ

500m C2 (standing)

30 Walking Lunges (bodyweight)

10 DDB Snatches

03/09/22 FF WOD

Warmup: 8:00

10/7 calories

:30 front rack stretch w/ pvc

bb power clean x 3

bb front squat x 2

bb squat clean x 1

Weightlifting: 10 EMOM

2 power cleans + 1 squat clean

*add weight every 1-2 sets, can drop after every rep if you have 25# plates or more on the bar

Conditioning: 14 AMRAP

15/10 calorie machine

*2 squat cleans 135/95# (rx+ 165/115)

6 bar facing burpees

*add 2 reps each round on squat cleans, one motion from the floor, no hang cleans

Extra: time remaining

stretch/foam roll

03/09/22 Burn WOD

Warmup: 8:00

10/7 calories

5 air squats

5 db hang squat cleans

3 db push press

Conditioning: 18 AMRAP

15/10 calorie machine

*4 db hang squat cleans

6 lateral burpees over dbs

*add 2 reps per round on db hang squat cleans

Extra: time remaining

stretch/foam roll

03/08/22 Hybrid WOD

Warmup: 10:00

Dynamic + AMRAP

10/7 cal Ski

10 PVC Passthroughs

10/10 SA DB Bench

Conditioning: 16:00 EMOM

1] 6 Burpee Box Get Overs (36-48″)

2] 8/8 DB Bench Press

3] 10/7 Cal Ski

4] 12 Push-ups

Time remaining:

:30 Chin over bar Hold (chin-up grip)

15 Banded Pull-ups (Max 3 sets)

300′ Farmer Carry (1-2 sets)

10 Heavy DB Curl into 10 Push Press (can use SLIGHT help from hips on the curl)

03/08/22 FF WOD

Warmup: 10:00

2:00 machine + AMRAP

10 pass thrus

5 bb bench press (build)

:20 passive bar hang

3 plyo pushups (control decent, explode up hands should leave the ground)

Strength: 15-18:00

bb bench press 5×5 @75% 1rm

rest 2:00 between sets

1 max set at 70% of 1rm, beat reps from last week

Conditioning: 20 EMOM

1 – 12/9 calorie Echo bike (rx+ 15/12)

2 – 12 dbl db hang snatches 35-40/20-25#s

3 – 15/10 pushups (rx+ 20/15)

4 – 15 pullups (sub jumping 10+, rx+ 20)

5 – rest

03/08/22 Burn WOD

Warmup: 10:00

2:00 machine + AMRAP

10 pass thrus

10 db bench press

:20 passive bar hang

3 plyo pushups (control decent, explode up hands should leave the ground)

Conditioning: 25 EMOM

1 – 12/9 calorie Echo bike

2 – 12 dbl db hang snatches 35-40/20-25#s

3 – 15 db bench press

4 – 15 pullups (sub jumping 10+)

5 – REST

03/07/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

5 BB FS

10 BB Box Squat (pause on the box for 1s)

:30 Run at high pace

Strength: 25:00

3 x 1/1/1 Cluster FS @85% 

*Rest :15 between reps and 1:30 between sets

6×4 Box Squat @85% of max back squat

1×16 Box Squat @70% of max back squat

*Rest max 1:30 between all box squat sets – don’t forget to pause 1s on box EVERY rep

Time Remaining:

16/16 Banded Skater Steps

12/12 SL BB Glute Bridges (heavier than last week’s 12/12)

:40/:40 Adductor Plank

2 Rds: 125m Sprint + 5 High Box Jumps

03/07/22 FF WOD

Warmup: 10:00

dynamic + AMRAP

10 RKS

5 deadlifts (build)

10 pass thrus

:30 elbow plank

Strength: 15:00

deadlift – 5×5 @ 75% of 1rm (no belts)

rest 2:00 between sets (if you did not find a 1rm three weeks ago, do that today)

Conditioning: For Time (8:00 cap)

400m run (325 on slow AR) *2:30 cap

1000/850m C2 bike

500/350m ski erg

*new wave every 3:00

Extra: if time remaining

3 rounds for quality

15 strict knee raises

1:00 elbow plank

30/30 side plank pulses

03/07/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP

10 RKS

10 kb deadlifts

10 pass thrus

:30 elbow plank

Conditioning: 3 rounds For Time (17:00 cap)

400m run (325 on slow AR) *2:30 cap

1000/850m C2 bike

500/350m ski erg

Extra: 3 rounds for quality

15 strict knee raises

1:00 elbow plank

30/30 side plank pulses

Workout of the Day

03/05/22 WOD

Warmup: 8:00

dynamic + AMRAP

10/7 calorie machine

5 pass thrus

10 RKS

5 pushups

10 ring rows

5 PVC OHS

Conditioning: every 6:00 x 4 w/3:00 rest between

1) AMRAP

150m run + 8 sandbag/d-ball squats + 20 RKS

2) 6 rounds for time

5 pullups + 10 pushups + 15 squats

3) AMRAP

300m C2 bike + 3 db devils press + 2 db thrusters

4) 4 rounds for time

12/9 calorie ski + 30 air squats (rx+ 15/12)

03/04/22 Hybrid WOD

Warm-up: 8:00

5-8 BB Bench Press (lower reps as you build)

10 PVC Passthroughs

10/7 Cal Ski

Strength: Bench Press (22:00)

Accumulate:

8 Reps @90%

10 Reps @85%

12 Reps @80%

1 Max Effort set @75% +10lbs (2 fail reps)

*Same %s as last week – goal is to complete reps in same number of sets

Conditioning: FT w/ Partner (NO CAP)

10 RDS: YouGoIGo

2 Heavy Squat Cleans (BB or DB)

4 Burpee Pull-ups

-INTO-

1981m Row

-INTO-

10 RDS: YouGoIGo

2 Heavy Deadlifts (BB or DB)

26 Air Squats

-INTO-

2022m C2 Bike

03/04/22 FF WOD

Warmup: 8:00

2:00 machine + dynamic + machine remaining time

Accessory: 20:00 AMRAP

8/8 single leg banded glute bridge (band on j-cups)

3 box jumps (step down)

1:00 sandbag/d-ball hold

100/100′ SA OH carry

15 ab-wheel rollouts

Conditioning: For Time (16 cap)

1-10

deadlifts 205/125#

burpees

75 calorie machine (FF 60)

10-1

deadlifts 205/125#

burpees

*partner 1 does 1 deadlift while partner 2 does 1 burpee, partner 2 does 2 deadlifts while partner 1 does 2 burpees and so on until 10/10 is complete. Then complete your calories and work your way back down, 10 deadlifts while partner does 10 burpees, 9 deadlifts while other partner does 9 burpees….etc until last set of 1/1 is complete.

03/04/22 Burn WOD

Warmup: 8:00

2:00 machine + dynamic + machine remaining time

Conditioning: For Time (18 cap)

1-10

kb deadlifts

burpees

75 calorie machine (FF 60)

10-1

kb deadlifts

burpees

*partner 1 does 1 deadlift while partner 2 does 1 burpee, partner 2 does 2 deadlifts while partner 1 does 2 burpees and so on until 10/10 is complete. Then complete your calories and work your way back down, 10 deadlifts while partner does 10 burpees, 9 deadlifts while other partner does 9 burpees….etc until last set of 1/1 is complete.

Extra: 6 EMOM

10/7 pushups + 15 squats

03/03/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

5 FS

5 BS

:30 C2 Bike (high pace)

5 Jump Squats (max height)

:30 Run

Strength: 25:00

1 x [5 FS + 5 BS] @70% of Max FS

2 x [4 FS + 4 BS] @75%

2 x [3 FS + 3 BS] @80%

3 x [2 FS + 2 BS] @80% +10lbs

*First BS rep of every set is paused

**Focus is standing up as fast as possible on EVERY rep – rest 1:30-2:00 bt sets

Time remaining:

3 x :20 Sprint on Runner (walk 1:00 or alternate w/ partners)

10 BB Bridges @120%+ of Max BS

5 Broad Jumps (consecutive)

5 Seated Box Jumps

*3-4 Rds – Stretch remaining time

03/03/22 FF WOD

Warmup: 10:00

dynamic + AMRAP

10/7 calorie machine

10 pass thrus

5 wall balls

12 alt db snatches

5 burpees

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

1) AMRAP

15/12 calorie row

15 wall balls 20/14# to 10/9′

1 rope climb (sub 3 tough rope walks, rx+ 2 rope climbs)

20 alt db snatches 40/25#s

2) AMRAP

15/12 calorie ski

15 db bench press 50/35#s

15/12 calorie C2 bike

15 AKS 53/35#s

*work through these 2 AMRAPs at a recovery pace…at no point should you be gasping for air, hands on knees

03/03/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP

10/7 calorie machine

10 pass thrus

5 wall balls

12 alt db snatches

5 burpees

Conditioning: 12:00 x 2 w/6:00 rest between

1) AMRAP

15/12 calorie row

15 wall balls 20/14# to 10/9′

1 rope climb (sub 3 tough rope walks)

20 alt db snatches 40/25#s

2) AMRAP

15/12 calorie ski

15 db bench press

15/12 calorie C2 bike

15 AKS 35/26#s

*work through these 2 AMRAPs at a recovery pace…at no point should you be gasping for air, hands on knees

03/02/22 Hybrid WOD

Warm-up: 8:00

Dynamic + 3 rounds: 5 Paused V-ups (@top) + :10 Hollow Hold

Machine time remaining

Core: EMOM for 12:00

1] :40 Knee Raises

2] :40 Leg Lifts over KB/DB

3] :40 Ab Wheel

4] :40 Arch Hold

Conditioning: Time remaining @ moderate pace

400m Run

:10r/:10l/:10r/:10l SA Deadhang (use band if needed)

24 Light Deadlifts (sets of 8 – same weight as last week or slightly heavier)

200m Run

20 RKBS (1-2 sets)

16 KB Snatches (8/8)

03/02/22 FF WOD

Warmup: 8 AMRAP

10/7 calorie machine

10 pass thrus

3 power cleans

2 front squats

1 squat clean

*build on bb complex

Weightlifting: 10 EMOM

1 power clean + 1 squat clean (can drop after power clean and reset)

*build every 1-2 sets

Conditioning: 16 AMRAP

20/15 calorie machine

10 CJ 135/95# (singles or scale up)

5 bar facing burpees

03/02/22 Burn WOD

Warmup: 8 AMRAP

10/7 calorie machine

10 pass thrus

12 alt db power snatches

10 db power cleans

8 db STOH

Conditioning: 20 AMRAP

15/12 calorie machine

8 db power cleans

6 db front squats

4 db STOH

03/01/22 Hybrid WOD

Warmup: 10:00

Dynamic + AMRAP

10/7 cal Ski

10 PVC Passthroughs

10 DB Bench

15 Plate/DB Lateral Raises

Conditioning: 3 Sets for time (17:00 CAP)

15 DB Bench Press

15/12 Cal Ski

12 DB Bench Press

12/9 Cal Ski

9 Bench Press

*Rest 1:1 – heavy dbs (2-3 sets each time)

Time remaining:

2 sets: 6 Strict Pull-ups + :30 Deadhang

200’/200′ SA Farmer Carry

20 Banded Tricep Extensions

10 Heavy DB Curl + Press (can use SLIGHT help from hips on the curl)

03/01/22 FF WOD

Warmup: 10:00

dynamic + AMRAP

10 pass thrus

5 bb bench (build)

5 pushups

10 bent over rear delt flys

Strength: 15:00

5×5 bench press @ 70%

rest 2:00 between

*max reps at 70% after last set

Conditioning: 20 EMOM

1 – 15/12 calorie Echo bike

2 – 10-15 TTB (sub 15-20 situps)

3 – 10 db box step-overs 35/25#s+

4 – 6/6 kb snatches 44/26#

03/01/22 Burn WOD

Warmup: 10:00

dynamic + AMRAP

10 pass thrus

10 db bench press

5 pushups

10 bent over rear delt flys

Conditioning: 25 EMOM

1 – 12/9 calorie Echo bike

2 – 12-15 V-Ups (sub 25 toe touches)

3 – 10 db box step-overs 35/25#s

4 – 15/12 calorie run

5 – rest

02/28/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

5 BB FS

10 BB Box Squat (pause on the box for 1s)

:30 Run at high pace

Strength: 25:00

3 x 2/1/1/1 Cluster FS @80% 

*Rest :15 between reps and 1:30 between sets

7×3 Box Squat @85% of max back squat

2×14 Box Squat @70% of max back squat

*Rest max 1:30 between all box squat sets – don’t forget to pause 1s on box EVERY rep

Time Remaining:

16/16 Banded Lateral Steps

12/12 SL BB Glute Bridges (heavier than last week’s 20/20)

:35/:35 Adductor Plank

400m Run – Sprint first 40m of every 100m

*3 rds max, stretch remaining time

02/28/22 FF WOD

Warmup: 10:00

dynamic + AMRAP

10 RKS

5 deadlifts (build)

10 pass thrus

:30 elbow plank

Strength: 15:00

deadlift – 5×5 @ 70% of 1rm (no belts)

rest 2:00 between sets (if you did not find a 1rm two weeks ago, do that today)

Conditioning: For Time (8:00 cap)

500/400m row

400/250m ski

1000/900m c2 bike

*new wave every 3:00

02/28/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP

10 RKS

10 pass thrus

:30 elbow plank

Conditioning: 2 rounds for time (15:00 cap)

500/400m row

400/250m ski

1000/900m c2 bike

Extra: for quality

50 situps

25 V-ups

*break up however you want to complete

Workout of the Day

02/26/22 Burn WOD

Warmup: 10:00

3:00 machine + dynamic + 2:00 machine

Conditioning: 40 EMOM

1 – 5 db devils press 35/25#s

2 – 10-15 ab wheel rollouts

3 – 12 dbl kb STOH 35/26#

4 – 15/12 calorie row

5 – 20 SL alt v-ups

6 – 10-15 pullups

7 – 100 singles (35 DU)

8 – 15/12 calorie C2 bike

02/25/22 Hybrid WOD

Warm-up: 10:00

5-8 BB Bench Press (lower reps as you build)

10 PVC Passthroughs

10/8 Echo (last 5/3 cals arms only)

Strength: Bench Press (20:00)

Accumulate:

7 Reps @90%

9 Reps @85%

11 Reps @80%

1 Max Effort set @75% +5lbs (2 fail reps)

*Same %s as last week – goal is to complete reps in same number of sets

Conditioning: FT w/ Partner (16:00 CAP)

60 Wall Balls

60/45 Cal Echo

40 DB Box Step-overs

40 Cal Run

20 Wall Walks

20 Synchro Push-ups

02/25/22 FF WOD

Warmup: 8:00

2:00 machine + dynamic + 2:00 machine

Accessory: 18 AMRAP

banded glute bridges (band across low j-cups) x 15

single leg dbl db straight leg deadlift (on red pad) x 8/8

dbl kb front rack hold x 1:00

empty bb or pvc pipe tempo OHS x 10

band pull-apart x 20

Conditioning: 17:00 partner AMRAP

30 hang squat cleans 115/75#

30 deadlifts

30 front squats

30 lateral burpees over the bar

*30 calorie machine after each movement (FF pairs 22)

02/25/22 Burn WOD

Warmup: 8:00

2:00 machine + dynamic + 2:00 machine

Conditioning: 17:00 partner AMRAP

30 db hang squat cleans 35/25#s

30 deadlifts

30 front squats

30 lateral burpees over dbs

*20 calorie machine after each movement (FF pairs 15)

Extra: 8 EMOM

1 – :10 hollow hold + 15 situps

2 – :30 arch hold

02/24/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

5 FS

5 BS

5 Box Jumps

:30 Run

Strength: 20:00

2 x [4 FS + 5 BS] @70% of Max FS

2 x [3 FS + 4 BS] @75%

2 x [2 FS + 3 BS] @80%

2 x [1 FS + 2 BS] @80% +5lbs

*First 2 BS reps of every set are paused

**Focus is standing up as fast as possible on EVERY rep – rest 1:30-2:00 bt sets

Time remaining:

3 x :15 Sprint on Runner (walk :45 between sprints)

10 BB Bridges @110%+ of Max BS

5 Box Jumps (max height, land with straight legs)

*3-4 Rds – Stretch remaining time

02/24/22 FF WOD

Warmup: 8:00

dynamic + AMRAP:

10/7 calorie machine

10 pass thrus

3 yoga pushups

10 reverse lunges

Conditioning: 16 EMOM x 2 w/6:00 rest between

1 – 15/12 calorie C2 bike

2 – 15 AKS 53/35#s

3 – 15 bb thrusters 75/55#

4 – 15/10 pushups

rest 6:00

1 – 12/9 calorie ski (rx+ 15/12)

2 – 20 alt db snatches 50/35#s

3 – 2-3 wall walks (sub 10x shoulder taps/1 ww)

4 – 20 jumping lunges

02/24/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP:

10/7 calorie machine

10 pass thrus

3 yoga pushups

10 reverse lunges

Conditioning: 12 EMOM x 2 w/4:00 rest between

1 – 15/12 calorie C2 bike

2 – 15 AKS 35/26#

3 – 15 bb thrusters 45/35#

4 – 15/10 pushups

rest 6:00

1 – 12/9 calorie ski

2 – 5 db devils press 35/25#s

3 – 2-3 wall walks (sub 10x shoulder taps/1 ww)

4 – 20 jumping lunges

02/23/22 Hybrid WOD

Warm-up: 8:00

Dynamic + 3 rounds: :30 HH + 10 Hollow Rocks

Machine time remaining

Core: Every :30 for 12:00

A] 12-9-6-3 V-ups

B] 12-10-8-6 SL V-ups

C] 15-12-9-6 Toe Touches

D] 10-8-6-4 Sit-ups

E] :20 Side Plank Pulses

F] :10 Hollow Hold

*Stay on each letter before moving on

Conditioning: Time remaining @ moderate pace

400m Run

:30 Deadhang

200′ Farmer Carry

20 Light Deadlifts (sets of 5)

10 Lateral Burpees over bar

10 Heavy Alt DB Snatches

02/23/22 FF WOD

Warmup: 10:00

dynamic + OH warmup + snatch technique review

Weightlifting: every 1:30 x 10 sets

3 position power snatch (hi-hang, hang, floor)

Conditioning: 16 AMRAP

40 wall balls 20/14# to 10/9′

40 box jumps 24/20″

30 burpees

30 ttb (sub sit-ups)

20 power cleans 95/65# (rx+ 135/95#)

20 push jerks (same weight as PC)

02/23/22 Burn WOD

Warmup: 10:00

dynamic + OH warmup

Conditioning: 16 AMRAP

40 wall balls 20/14# to 10/9′

40 box jumps 24/20″

30 burpees

30 ttb (sub sit-ups)

20 alt db power snatches 35/25#

20 dbl db push press 35/25#s

02/22/22 HYBRID WOD

Warmup: 10:00

Dynamic + AMRAP

10 cal Ski/Row/Bike

10 PVC Passthroughs

10 DB Bench

10 band pull aparts

Conditioning: E6MOM for 3 sets

15 DB Bench Press (UB)

200m Ski

200m Row

400m Bike

*Sprint pace

Time remaining:

2 sets: 5 Strict Chin-ups + 10 Ring Rows

16 Alt DB Hammer Curls

16 Alt DKB Rows

20 BB Upright Rows

02/22/22 FF WOD

Warmup: 10:00

Dynamic + AMRAP

10 pass thrus

5 pushups

5 bb bench (build)

10 band pull aparts

Strength: 15:00

Bench press – 5×5 at 65% (rest 2:00 between)

*max set at 70% of 1rm, record reps (you will perform this every week after your percentage work)

*if you didn’t find a 1rm last week, do that today

Conditioning: 20 EMOM

1 – 15/12 calorie C2 bike

2 – 15 db bench press

3 – 15/12 calorie row

4 – 10-15 pull ups

5 – recovery ski

*rx+ calories 18/15 (jump on ski right away after pull ups if there is no one using it)

Workout of the Day

02/21/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

5 BB FS

10 BB Box Squat (pause on the box for 1s)

:30 Run at high pace (no ski)

Strength: 25:00

3 x 2/2/1 Cluster FS @75%

*Rest :15 between reps and 1:30 between sets

6×4 Box Squat @82.5% of max back squat

2×12 Box Squat @70% of max back squat

*Rest max 1:30 between all box squat sets – don’t forget to pause 1s on box EVERY rep

Time Remaining:

20/20 Banded Lateral Steps

20/20 SL BB Glute Bridges

:35/:35 Adductor Plank

125m Sprint

*3 rds max, stretch remaining time

02/21/22 FF WOD

Warmup: 10:00

dynamic + AMRAP

10 RKS

5 deadlifts (build)

10 pass thrus

:30 elbow plank

Strength: 15:00

deadlift – 5×5 @ 65% of 1rm (no belts)

rest 2:00 between sets (if you did not find a 1rm last week, do that today)

Conditioning: For Time (6:00 cap)

30/22 calorie Echo (2:00 cap)

15 db power cleans 35/25#

20/12 calorie C2 bike

Extra: time remaining

foam roll/stretch

02/21/22 Burn WOD

Warmup: 10:00

dynamic + AMRAP

10 RKS

10 pass thrus

:30 elbow plank

Conditioning: 2 rounds For Time (15:00 cap)

30/22 calorie Echo (2:00 cap)

15 db power cleans 35/25#

20/12 calorie C2 bike

2:00 rest

Core: 2 sets for quality

15 db weighted sit-ups (feet anchored)

30 situps

60 toe touches