02/05/22 WOD
Warmup: 8:00
dynamic + AMRAP machine
Conditioning: 5 AMRAP x 6 w/3:00 rest between
1) 250m C2 bike
12 alt db snatches
6 burpees over db
2) 150m run
12 AKS
75 singles unders (20 DU)
3) 8/5 calorie Echo bike
15 OHS 45/35#
15/10 pushups
02/04/22 Hybrid WOD
Warm-up: 10:00
5 BB Bench (build)
10 RR (5 paused + 5 normal)
5 Inch Worms (arms only)
:30 Machine
Strength: 17:00
7-5-5-3-3-1+ Bench Press @80-85-90% of 1RM
Final set is 1+ to 2 reps of FAILURE – use spotter
Conditioning: FT w/ Partner 18:00 Cap
80/70/60 Cal Echo
80 Deadlifts @135/95
60 Cal Run
40 Deadlifts @205/145
20 Rope Walks
10 Deadlifts @295/195
02/04/22 FF WOD
Warmup: 10:00
dynamic + AMRAP:
5 bb bench press
5 pass thrus
15 band pull-aparts
10/7 calorie ski
Strength: 16:00 AMRAP
2 bb bench press (finish heavier than last week’s 3s)
15 banded face pulls
15 SDB standing OH tricep extension
21’s bb curls (7 bottom half, 7 top half, 7 full)
15/10 calorie ski
Conditioning: for time w/partner (17:00 cap)
50-40-30-20-10
deadlifts 185/125#
10-20-30-40-50
calorie C2 bike or run or row (same piece of equipment throughout)
02/04/22 Burn WOD
Warmup: 10:00
dynamic + AMRAP:
10 db bench press
5 pass thrus
15 band pull-aparts
10/7 calorie ski
Conditioning: for time w/partner (17:00 cap)
50-40-30-20-10
deadlifts 135/95#
10-20-30-40-50
calorie C2 bike or run or row (same piece of equipment throughout)
Extra: EMOM time remaining
:30 on/:30 off
ski erg sprints
02/03/22 Hybrid WOD
Warm-up: 10:00
Dynamic + Amrap:
5 Front Squats
5 BB Jump Squats
15/15 Dynamic SL Glute Bridges
Strength: 25:00 (Deload)
0:00-15:00: Amrap
1/2/3 Back Squat @75%
15:00-25:00: Amrap
1/2 Front Squat @75%
Time remaining:
4 Box Jumps (max height)
8 BB Glute Bridges (Back Squat weight – control down up afap)
8/8 (Box/Ring/Rig) Pistol Squats (4/4/4/4)
1:00 Recovery Machine
02/03/22 FF WOD
Warmup: 8:00
2:00 machine + dynamic + machine remaining time
Conditioning: 20 EMOM x 2 w/5:00 rest between
A) 1 – 15/12 calorie row
2 – 15/12 pushups (rx+ 20/15)
3 – 15 SDHP 75/55# (rx+ 95/65)
4 – 15 dbl kb/db push press 35-50s/20-35ss
5 – 25 air squats (rx+ 30)
REST 5:00
B) 1 – 12/9 calorie ski
2 – 16 alt medball step-ups 24/20″, 20/14# (on shoulder)
3 – 10-12 pullups (rx+ 15-20)
4 – 20 split squat jumps
5 – 10 kipping HSPUs (sub 10-15 dbl db strict press 10-20#s)
02/03/22 Burn WOD
Warmup: 7:00
2:00 machine + dynamic + machine remaining time
Conditioning: 12 EMOM x 2 w/5:00 rest between
A) 1 – 15/12 calorie row
2 – 15/12 pushups
3 – 12 SDHP 75/55#
4 – 12 dbl kb/db push press 35-50/20-35#s
REST 5:00
B) 1 – 12/9 calorie ski
2 – 16 alt medball step-ups 24/20″, 20/14# (on shoulder)
3 – 10-12 pullups
4 – 20 split squat jumps
02/02/22 Hybrid WOD
Warm-up: 8:00
Dynamic + 2:00 Elbow Plank (acc if needed) + Machine time remaining
Core: E4MOM for 12:00
:30 Hollow Hold
25 Toe Touches
20 V-ups
15 Hollow Flutter Kicks (per side)
Conditioning: Amrap Time Remaining
A) 300m Run
B) 6 Strict Press + 12 PP + 6 Dbl Snatches + 12 Alt Snatches
*Only Alt Sn are SDB – everything else DDB – same DBs throughout
C) 600m Standing Bike Erg
D) 600’ Farmer Carry
*Rest 1:00 between letters
02/02/22 FF WOD
Warmup: 10:00
dynamic + AMRAP:
10 deadlifts (empty bar, mid shin)
5 hi-hang muscle snatches (empty bar)
5 BTN push press
5 power snatch balances
10 pass thrus
Weightlifting: 20:00
0-10:00 – hi-hang snatch review + hang snatch review
12-22:00 – 10 EMOM (3 hang power snatches)
Conditioning: AMRAP (time remaining)
15/15 banded lateral steps
1:00 dbl kb front rack hold
6/6 SL box jumps
:20 L-sit or L-hang hold
3 broad jumps
15 ab wheel rollouts
02/02/22 Burn WOD
Warmup: 12 EMOM
1 – 14 alt box step-ups
2 – 6/6 db HCJ
3 – 12 split squat jumps
4 – 2 wall walks or 20 shoulder taps
Conditioning: 20 AMRAP
15/15 banded lateral steps
1:00 dbl kb front rack hold
6/6 SL box jumps
:20 L-sit or L-hang hold
3 broad jumps
15 ab wheel rollouts
02/01/22 Hybrid WOD
Warm-up: 10:00
10/7 Cal Row or Ski
5 Burpees
10 Jump Squats (consecutive – minimal height)
10 RKbs
Conditioning: 16:00 EMOM
1] 15/12 Cal Row
2] 12/9 Cal Ski
3] 9 BBJO (jump or step)
4] Rest
Strength: Time Remaining
15 Pull-ups (first 5 in 3-5 Sets + 10 in 1 set – e.g. 5 singles w/ purple band + set of 10 w/ black band)
10 BB Pendlay Rows
20 Alt Hammer Curls
1:00 Recovery Machine
02/01/22 FF WOD
Warmup: 10:00
dynamic + AMRAP:
3 front squats (build)
12 walking lunges steps
10/7 calorie bike/run
Strength: 15-20:00
front squat
5×1 at recent 1rm – 10#
*rest 2:30-3:00 between
Conditioning: 20 EMOM
1 – 8 hang squat cleans 115/85#
2 – 15/12 calorie row (rx+ 18/15)
3 – 15 AKS 53/35#
4 – 10-15 TTB (rx+ 20)
5 – rest
02/01/22 Burn WOD
Warmup: 8:00
dynamic + AMRAP:
10 goblet squats
12 walking lunges steps
10/7 calorie bike/run
Conditioning: 25 EMOM
1 – 8 dbl kb front squats 35/26#s
2 – 15/12 calorie row
3 – 15 AKS 53/35#
4 – 20 situps
5 – rest
01/31/22 Hybrid WOD
Warm-up: 12:00
3:00 Machine (increasing pace every :45)
Dynamic + Amrap:
5 Front Squats
5 Back Squats (build)
10 Alt Ring/Rig/Box Pistols
Strength: 25:00
6×2 Front Squats @90% (5% up from last week’s 7×3)
Build to smooth but heavy Back Squat single (same or heavier than last week)
Amrap Singles @90% remaining time
*Rest 1:30-2:00 b/t FS – rest as needed on BS
Time remaining:
16 DB Lunge Walk Steps (at sides – ahap)
15/15 SL BB Glute Bridges (empty to start but heavier than last week)
14 Partner Hamstring Curls
:30/:30 Adductor Plank
1/31/22 FF WOD
Warmup: 10:00
dynamic + AMRAP
5 pass thrus
5 push press (build)
100 singles
10 AKS
Strength: 15:00
push press
5×1 at recent 1rm – 5#
2:00-2:30 rest between reps
Conditioning: For Time (8:00 cap)
500m run (2:40 cap)
21 STOH 115/75#
15 box jumps overs 24/20″
9 burpee pullups (scale jumping pullups w/red pad)
*waterfall start every 3:00
Extra: 6 EMOM – core work
coach’s choice
1/31/22 Burn WOD
Warmup: 8:00
dynamic + AMRAP
5 pass thrus
10 db push press
100 singles
10 AKS
Conditioning: 2 Rounds For Time (15:00 cap)
500m run (2:40 cap)
21 DB STOH 40/30#s
15 box jumps overs 24/20″
9 burpee pullups (scale jumping pullups w/red pad)
*waterfall start every 3:00
Extra: 6 EMOM – core work
coach’s choice