Workout of the Day

210319 Hybrid WOD

Warm-up: 10:00

10/7 Cal Row + 8 BB Bench Press (build) + 10 Alt DB Strict Press (both dbs locked oh)

Strength: 16:00

2-2-2 BB Bench (rest :30 between 2s, heavier than last week’s 5/3/1)

:50 L-sit Hold (Hang/Rings/Parallettes)

10 V-ups + 16 SL V-ups

Conditioning: 20:00 Partner Amrap

“YouGoIGo” 3x each partner

2 Rounds of DB/BB DT

*DT = 12-9-6 DL/Hang Clean/STOH

Into…

100 DB Bench Press

50 DB Box Step-Overs (24/20”)

Into…Amrap

Row Cals

210319 Burn WOD

Warmup: 10 AMRAP

300m row + 6/6 db strict press + 75 singles + 500m C2

Conditioning: 25 AMRAP

60 db power cleans 35/25#

50 bb push press 45/35#

40 wall balls

30 lateral burpees to 10# plate

20 bb bear complex 45/35#

*time remaining AMRAP

1000m C2 bike/400m row

75 singles

25 situps

210319 FF WOD

Warmup: 10:00

dynamic + AMRAP: 12/9 calorie machine + 10 pvc pass thrus + 10 alt db snatches + 10 reverse lunges

Strength: every 1:30 x 12 sets (rotate A/B/C)

A) back squat x 10 (men-bodyweight women-.75 bodyweight)

B) 20/14 pushups

C) 20 AKS 53/35#s

Conditioning: 16:00 AMRAP w/partner

4 rounds

30 alt. db snatches 50/35#s

20 burpee box overs (face box, jump or step over)

into 3 rounds

25/18 calorie machine (AB/Echo/row/run)

15 db box step-ups (single DB hold however) 50/35#, 24/20″

210318 Hybrid WOD

Warm-up: 12:00

Dynamic + 30 BB Front Squats + Amrap: 10/7 Cal Machine + 5 BB Back Squats (build)

Strength: 22:00

A) 3 Sets of Back Squat (3-2-1+) @95%+
*Start heavier than last week for working sets

B) Amrap remainder:

10/10 SL Glute Bridges

:45 Dball/Sandbag Hold

2 Front Squats @80%+, same weight/jumps as last week

Extra: Amrap Remainder of Class

BB Curl 21s

8/6 Cal Sprint (AB or Echo)

16 Alt DB Hammer Curls

8/6 Cal Sprint

8 Alt DB Snatch (Heavy)

8/6 Cal Sprint

210318 Burn WOD

Warmup: 10:00

40/30 calories + dynamic + AMRAP: 50 singles + 5 inch worms + 10 AKS + :30 machine

Conditioning: 12 AMRAP x 2 w/3:00 rest between

1) 5 AKS + 10 situps + 15 squats + 8/6 calorie AB or Echo bike

2) 10 dbl db hang CJ + 8 dbl db front squats + 6 dbl db thrusters + 500m C2 bike

210318 FF WOD

Warmup: 12:00

machine 40/30 calories + dynamic + AMRAP: 8 db bench press + 10 pass thrus + :30 machine (build on bench)

Strength: 16 AMRAP

alt + dbl db bench press x 5 total reps (start w/ both dbs locked out, perform one rep right, one rep left, both arms at the same time = 1 rep)

standing bb curl x 10

banded tricep extension x 15 (band hanging from rig)

alt kb bent over row x 8/8 (bend over with both hands on the kbs, kbs resting on floor, alt R/L for 8 each arm)

Conditioning: 16 AMRAP (skill/recovery pace)

400m run (2:30 cap)

4 wall walks (sub 25 pushup shoulder taps)

500m row

5 heavy dball/sandbag cleans

20/15 calorie AB or Echo bike

5/5 heavy db hang CJ

210317 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5/5 DB Hang CJ + 8/8 DB Suitcase DL + :30 Machine Buildup

Conditioning: 9:00 Amrap x 3

1- Max Distance Run **6 DB Burpees

2- Max Cal Echo **10 DDB Hang CJ

3- Max Distance C2 Bike **16 SSJ

**Every 1:30 including 0:00

—3:00 Rest between amraps—

210317 Burn WOD

Warmup: 12 EMOM

1 – 12/9 calorie row

2 – 10 squats + 10 reverse lunges

3 – 5 RR + 10 AKS

Conditioning: 25 AMRAP

400m run/500m row (alternate rounds)

5 wall walks (sub 30 pushup shoulder taps)

25′ dbl db front rack walking lunges

1000/900m C2 bike

15 V-Ups

15 bw glute bridges on bench

210317 FF WOD

Warmup: 10:00

40/30 calorie machine + dynamic + 3 rounds: 5 bb push press + 5 FS + 5 TTB

Conditioning: 3 sets (3:00 rest between workouts, 21:00 cap)

1) 21-15-9

STOH 115/80#

back squat

2) 15-10-5

TTB (sub situps)

db/kb goblet squats 60+/35+#

3) 9-7-5

squat clean 135/95# (heavier than STOH)

*75 DU between each (sub 200 singles)

Weightlifting: 12:00

find a 1rm squat clean + hang clean + front squat (unbroken complex)

210316 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5/5 DB Thrusters (build) + 10 PVC Passthroughs + :30 Deadhang

Strength: 20:00

4 Ddb/Dkb Push Press (:02 Pause @top of each rep, heavier than last week’s 7 reps)

8 Pullups/12 Ring Rows (4-5s eccentric every rep)

400’ Farmer Carry (2 Laps, 3 sets Max)

Conditioning: For time (14:00 Cap)

18-15-12-9

Push-ups

Wall Ball (20/14# to 10/9’)

Into 1 Round of:

25/18 Cal AB/Echo

10 Man Makers

210316 Burn WOD

Warmup: 8:00

dynamic + 50 calorie C2 bike/row

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

1 – 15/12 calorie AB + 15 AKS + 75 singles

2 – 15/12 calorie row + 8 burpee over rower + 8 dbl db FS

3 – 200m run + 20 alt db snatches + 20 jumping lunges

210316 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 RKS + 5 deadlifts (build) + :30 elbow plank + :30 machine

Strength: 18 AMRAP

5 tng deadlifts @ 80-85% 1rm

12 push-up plank KB pull-thru

12 banded good mornings

:30 dbl KB front rack hold (AHAP)

Conditioning: 20 EMOM

1 – C2 bike 16/12 calories

2 – 8 burpee box step-ups 24/20″

3 – 10 dbl db snatches 35/25#s

4 – 1-2 rope climbs (sub 3-4 tough rope walks)

5 – rest

210315 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 Box Squats + 10 Reverse Lunges + 5 Burpees

Strength: 18:00

6 Box Squats (heavier than last week’s 8 reps)

14 Ddb/dkb FR Lunges

20 Leg Lifts Over Db/Kb

Conditioning: 3 Sets For time (16:00 Cap)

15-10-5

Air Squats

1- BBJO (24/20”)

2- DB Box Step-Overs (50/35s)

3- Alt DB Snatches

*Set 1= 15 Squats/15 BBJO/10/10/5/5

*Set 2= 15 Squats/15 DBSO/10/10/5/5

*Set 3= 15 Squats/15 Sn/10/10/5/5

*Rest 2:00 B/t sets

210315 Burn WOD

Warmup: 10:00

dynamic + 50/40 calorie machine

Conditioning: 1:00 on/:30 rest x 5 stations x 4 rounds

calorie C2 bike

wall balls

strict pullups

box jump overs

db weighted situps

210315 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 pvc pass thrus + 12/9 cal + 10 pvc OHS + 5 kip swings

Strength: 18 AMRAP

0-10:00: build to a 3rm OHS for the day (finish heavier than last weeks 4)

10-18:00: 3×3 @ 80-90% of above

*modify to front squat if needed

Conditioning: for time (16:00 cap)

27-21-15-9

calorie machine (women 21-15-12-6)

thrusters 75/55# OR 35/25# dbs

pullups (sub jumping or RR)

210312 Hybrid WOD

Warm-up: 10:00

Dynamic + 20 Empty BB Bench + Amrap: 6 Burpees + 10 PVC Passthroughs + 6 BB Bench Press (build)

Strength: 17:00

(5-3-1) BB Bench Cluster Set @80%+ (shoot for same weight as last week’s 4-3-2)

:20/:20 Star Plank

:45 L-sit (Hang/Rings/Parallettes)

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

75/55 Cal AB or Echo

50 Deadlifts @135/95

25 Synchro BFB

50 Deadlifts @185/135

20 Synchro BFB

50 Deadlifts @225/155

15 Synchro BFB

210312 Burn WOD

Warmup: 8:00

dynamic + 40/30 calories

Conditioning: For Time w/partner 28:00 cap

100 calorie row

80 db box step-overs 35/25#s

60 calorie C2 bike

40 American KBS

20 dbl db front rack walking lunges (same weight as step-overs)

*20/15 calorie Echo bike after each movement

210312 FF WOD

Warmup: 8:00

30/20 calorie machine + dynamic + AMRAP: 3 bb strict press + 3 push press + 10 pass thrus

Weightlifting: 18:00

0-8:00: split jerk technique

10-18:00: work to a max split jerk from the rack

Conditioning: For Time w/partner 22:00 cap

100 power cleans 115/75#

80 calorie machine (FF 65) AB/Echo bikes then use rowers or runners, no C2 bikes

60 STOH (same weight as PC above)

40 calorie machine (different machine then above, no C2 bikes)

20 squat clean thrusters (same weight as STOH and PC)

*one partner working at a time, break up work however

210311 Hybrid WOD

Warm-up: 15:00

Dynamic + Amrap: 1/5 FS/BS (build) + 8/8 Bulg Split Squats + 10/7 Cal Machine

*Try to get to around 60-70% of BS by end of warm-up

Strength: 23:00

A) 4 Sets Back Squat (4-4-3-2+) @92.5-95% (Start at same weight that you did for last week’s 4s – build each set and finish 2+ at heavier than last week’s 3+)

B) Amrap remainder:

20/20 Banded Lateral Steps

1:00 Dkb FR Hold

1 Front Squat @80%+ (choice to build or stay)

Conditioning: 2 Rounds FT (7:00 Cap)

25 Wall Ball (20/14# to 10/9’)

20/15 Cal AB/Echo

15 DDB Snatches (35/25s)

210311 Burn WOD

Warmup: 12 AMRAP

machine 1:00 + 16 walking lunges + 10 RKS + 100 singles + 12 alt step-ups

Conditioning: 2:00on/1:00off x 8 sets (alt A and B)

A) 10 db box step overs + 8 burpee box jump overs + AMRAP box jumps

B) 15/12 calorie C2 bike + 6/6 db hang snatches + AMRAP alt db hang CJ

210311 FF WOD

Warmup: 8:00

50/40 calorie machine + dynamic

Strength: 16 AMRAP

farmers walk 200′ db/kb

SA OH carry 100/100′ R/L

:30 dball/sandbag bearhug hold

200′ dbl kb front rack walk

:30 weighted plank

Conditioning: AMRAP sets for quality (time remaining in class)

pause front squat x 3 (:02 pause at bottom, no bounce up at 70-80% 1rm)

AB 20/15 calories at 65-68/55-60rpms

heavy db hang snatch 6/6 (perform all reps on one side before switching)

150m sprint on runner (cut to 100m if you can’t go 90%+ effort the whole 150m)

rest 1:30-2:00

210310 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10/7 Cal Machine + 10 Box Step-ups + 15 R. Kbs

Conditioning: 8:00 Amrap x 3

1- 300m Run + 20 SL V-ups + 10 Sit-ups

2- 20/15 Cal Row + 20 Am Kbs + 10 Goblet Reverse Lunges

3- 20/15 Cal C2 Bike + 10 Box Jumps + 10 DB Box Step-overs

*5:00 Rest b/t amraps

210310 Burn WOD

Warmup: 8:00

dynamic + AMRAP: 10/7 calorie C2 + 10 pass thrus + 5 RR + 5 pushups

Conditioning: 25 AMRAP

200m run (2:30 cap)

15 db bench press (1-2 sets)

400/350m row

10 pullups (scale banded strict or 15 RR)

15/12 calorie AB

200′ farmers walk db or kb

1000m/900m C2 bike

210310 FF WOD

Warmup: 8:00

8/4 pushups + 10 band pull-aparts + 10 pvc pass thrus + 5 pause RR + :30 machine

Strength: 18 AMRAP

db bench press x 8/6/4 (perform 8 reps, rest :15, perform 6, rest :15, perform 4)

bb bent over row x 8

ring dips x 8 (scale with bar, band on rings, or bench/box)

strict pullups x 5-8 (scale banded across J-cups)

Conditioning: For Time (15:00, including 3:00 rest)

21-15-9

calorie AB or Echo bike (women 16-10-4)

TTB (sub db weighted situps 15/10#

hang clean and jerk 95/65#

rest 3:00

3 rounds

8 bb thrusters 95/65#

8 bar facing burpees

210309 Hybrid WOD

Warm-up: 10:00

10 Ring Rows + 10 BB Strict Press + 10 BB Curls + 10 PVC Passthroughs

Strength: 15:00

7 Ddb/Dkb Push Press (:02 Pause @top of each rep, heavier than last week’s 10 reps)

10 Ring Rows (:10 Hold at top of reps 5/10)

1:00 Deadhang (Accumulated in as few sets as possible)

Conditioning: For time (17:00 Cap)

10 Rounds:

2 Devil’s Press

4 DB Stoh

6 Push-ups

—Rest 3:00—

5 Rounds:

3 DB Man Makers

6 DB Facing Burpees

*Same set of DBs throughout

210309 Burn WOD

Warmup: 10:00

50/40 calories + dynamic

Conditioning: 25 EMOM

1 – 12/9 calorie row

2 – 10 dbl db front squats 35/25#s

3 – 75 singles

4 – 8 V-ups + 10 toe touches

5 – 12-15 wall balls

210309 FF WOD

Warmup: 12 EMOM

1 – :45 machine (increase each round)

2 – 10 squats + 10 AKS 44/26#

3 – 75 singles

4 – 8/6 hand release pushups

Conditioning: Aerobic Work

A) 10 sets – :30 work/:30 rest

rest 2:00

B) 8 sets – :45 work/:45 rest

rest 3:00

C) 6 sets – 1:00 work/1:00 rest

*use a different machine for A/B/C

*each working set should be at a high intensity but make sure it’s REPEATABLE across all of your sets for that section of the workout…the 10 sets should all be the same pace, the 8s should be the same pace, the 6s should be the same pace.

210308 PL Class (Arc Members)

Warmup: 12 AMRAP

10/7 calorie AB or Echo bike + 10 box squats + 10 db bench press + 10 KB sumo DL

Squat: 20:00

5×5 @ 65% 1rm + 3 rounds: 10 alt db step-ups + 10 kb goblet squats

Bench: 20:00

5×5 @ 65% 1rm + 3 rounds: 10 pushups + 15 band pull-aparts + 10 db bench

Deadlift: 20:00

5×5 @ 65%

Extra: 10:00

cool down and stretch

210308 Burn WOD

Warmup: 8:00

40/30 calorie machine + dynamic

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

A) 400m run + 10 burpee box jump overs + 20 alt db snatches 35/25#s

B) 1000m C2 bike + 20 db bench press + 10 dbl db snatches

*sub 500m row for 400m run if more than 6 people in class, 2:30 cap on run

210308 FF WOD

Warmup: 12:00

50/40 calorie machine + OH warmup PVC pipe and BB

Strength: 18:00

0-10:00: build to a 4rm OHS for the day (+5-10# from last week)

10-18:00: complete 3×4 @ 80% of above

*scale to Front Squat

Conditioning: for time (16 cap)

40 wall balls 20/14# to 10/9′

40 box jump overs 24/20″

40 alt db snatch 35/25#s

30 wall balls

30 box jump overs

30 db STOH (switch hands every 5)

20 wall balls

20 box jump overs

20 SA db thrusters (switch hands every 5)

210305 Hybrid WOD

Warm-up: 8:00 Amrap

8 BB Bench Press (build) + 50 Single Unders + 5 Burpees

Strength: 16:00

(4-3-2) BB Bench Cluster Set @80%+ (shoot for same weight as last week’s 3-2-1)

10 Strict Leg Raises

3 Wall Walks

:40 Accumulated L-sit

*For cluster set perform 4 reps – rest :15 – 3 reps – rest :15 – 2 reps

Conditioning: FT w/ Partner (22:00 Cap)

100 Synchro SDB Power Cleans (switch hands every 5 reps)

100 Push-ups

80 Synchro SDB Snatches (switch hands every 5 reps)

80 DB Bench Press

60 Synchro SDB STOH (switch hands every 5 reps)

60 Cal C2 Bike/Row (45 FF)

210305 Burn WOD

Warmup: 10:00

40/30 calorie machine + dynamic + 3 sets: 5 RR + 5 AKS + 5 squats + 5 pvc pass thrus

Conditioning: 18 AMRAP

15/12 calorie row/200m run (alternate rounds)

25′ front rack dbl db lunge 35/25#s

10 front squat

10 deadlifts

25′ walking lunge (weights at sides)

Extra: 6 EMOM

:20 SPRINT on machine of your choice (no C2 bikes :))

210305 FF WOD

Warmup: 8 AMRAP

machine :30 + 5 back squats (build) + 10/10 banded lateral steps + 10 bw glute bridges on bench

Strength: 18:00

0-8:00: build to 5rm in as few sets as possible

8-18:00: complete as many sets of 5 as possible at 80% of above, rest 1:00-1:30 btw

Conditioning: 20 AMRAP w/partner

5 pullups + 10 pushups + 15 squats

*while partner 1 is working on 5/10/15, partner 2 must complete 8/5 calories on echo or AB, switch when both partner have completed their work

210304 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 8 BB Back Squats (build) + 10 Ring Rows + :30 Machine

Strength: 20:00

A) 5 Sets Back Squat (5-5-4-4-3+) @90-92.5% (Same weight as last week on 5s, build on 4s and set of 3, last set is for max reps)

B) Amrap remainder:

10 Strict Pull-ups (Acc. in 2-4 sets)

20 Alt DB Hammer Curls

Conditioning: 5:00 On 3:00 Off x 2 Rds

2-4-6…Etc. Goblet Squats

6 SA Kb Thruster (3/3)

8 Am. Kbs

*Same bell throughout, restart ladder second round

210304 Burn WOD

Warmup: 12:00 EMOM

1 – 12 alt step-ups 24/20″

2 – 5 double DB power clean and jerks

3 – 15 situps

Conditioning: 16 EMOM

1 – 12 box jump overs 24/20″

2 – 12 push press 95/65#

3 – 12 heavy kb goblet squats or 12 alt ring pistols

4 – 3-4 rope walks

210304 FF WOD

Warmup: 12:00 EMOM

1 – 12 alt step-ups 24/20″

2 – 8 empty bb hpc and jerk

3 – 15 situps

Strength: 18 AMRAP

3 hang power cleans and jerks (unbroken) start moderate and build to 3rm

3 standing box jumps (step down) work to max height for the day

10/7 echo bike calorie sprint

rest :30 after HPC&J, rest :30 after box jumps, rest 2:00 after bike

Conditioning: 16 EMOM

1 – 12 box jump overs 24/20″

2 – 6 push jerks 135-165#/85-125#

3 – 12 alt. pistols (sub 12 kb goblet squats 53/35#s or pistols on rings)

4 – 1-2 rope climbs (sub 3-4 tough rope walks)

210303 Hybrid WOD

Warm-up: 15:00 EMOM

1- :45 Machine (increasing pace)

2- 16 Alt DB Snatches

3- 5 Burpee BJSD

Conditioning: 32:00 Amrap

200m Run

16 DB Deadlifts

15/10 Cal AB or Echo

12 BJO (24/20”)

15/10 Cal C2 Bike

8 DB Devil’s Press

*Rest :40 after each exercise. Rest 3:00 after Devil’s Press

210303 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 250m row + 200′ farmers walk + 12/8 calorie AB

Conditioning: every 4:00 x 8 sets (alt. A&B)

A) 300/250m row + 16 alt db snatches + 10 alt. SA db devils press

B) AMRAP: 5 pullups + 10 pushups + 15 squats

*cap work at 3:15 for A…part B you work the full 4:00

210303 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 banded good mornings + 10 bb curls + 5 pause RR + :30 machine

Strength: 18 AMRAP

deadlift 5×5 @ 70-75% 1rm

banded face pull x 15

standing alt. db curl x 8/8 (hold opposite db at 90 degrees)

dbl kb/db bent over row x 8

*start the other 3 movements after your first set of 5 @ 70-75%

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

20 SA db power cleans 50/35#s (switch hands every 5 reps)

15 SA db thrusters (switch hands every 5 reps)

10 SA alt. db man makers

210302 ARC Fitness WOD (no 6pm class)

Warmup: 16 EMOM

1 – :45 machine

2 – 6/6 db hang clean & jerks

3 – 12 squats

4 – 8 pushups

Conditioning: 15 AMRAP

C2 bike 15 calories

200′ farmers walk db/kbs

10 pushups (scale knees or box)

10 ring rows

:30 plank

Extra: 8 EMOM

10-15 situps

210302 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Deadhang + 10/10 DB Push Press + 5 Burpees

Strength: 20:00

10 Ddb/Dkb Push Press (:02 Pause @top of each rep)

10 Plyo + Deficit Push-ups

:30 Dkb FR Hold + 1:00 Dkb Farmer Hold

1:00 Recovery Machine

Conditioning: Every 1:30 for 15:00

10-1 Hang Cleans

1-10 Stoh

6 Lateral Burpees over DBs/KBs

*Rd 1 = 10 HC + 1 Stoh + 6 Lat Burpees

*Rd 10 = 1 HC + 10 Stoh + 6 Lat Burpees

210302 Burn WOD

Warmup: 15 EMOM

1 – machine :45

2 – 16 db snatches

3 – 50 singles + 10 squats

Conditioning: 28 EMOM

1 – C2 bike 15/12 calories

2 – 6/6 SA db clean and jerks

3 – 12-15 wall balls

4 – 3 rope walks

210302 FF WOD

Warmup: 12 EMOM

1 – machine :45 (increase pace each set)

2 – 10 RKS + 5 goblet squats

3 – 6 burpees

Conditioning: 10 EMOM x 3 w/2:30 rest between

1) E – 5 tng clean and jerks 115/85#

O – 8 lateral burpees over the bar

2) E – 15 wall balls 20/14# to 10/9′

O – 20/12 pushups

3) E – 50 singles + 12 jumping lunges

O – 10 AKS + 10 goblet squats 44/26#s

210301 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 10 Box Squats + 5 Tempo Goblet Squats + :30 Machine

Strength: 20:00

10 Box Squats (build)

10 Hollow Rocks (sub 1:00 Hollow Hold)

14 Dkb/Ddb Walking Lunges (ahap, hold weight at sides)

20 V-ups

Conditioning: For time (13:00 Cap)

160 Single Unders

16 Heavy Alt DB Snatches

80 Wall Ball (20/14 to 10/9’)

16 Heavy Alt DB Snatches

160 Single Unders

*Should not be able to TnG reps with DB

210301 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 12/8 calorie C2 bike + 50 singles + 10 step-ups + 10 situps

Conditioning: 6 rounds for time (25:00 cap)

15/12 calorie C2 bike

10 db box step-overs 24/20″ 35/25#s

15 situps or TTB

100 single unders

*max distance C2 bike or row remaining time

210301 FF WOD

Warmup: 10:00

dynamic + oh warmup pvc pipe and empty BB

Strength: 18 AMRAP

0-10:00: build to a 5rm OHS for the day, scale FS

10-18:00: complete 3×5 at 80% of above, rest 2:00 between

Conditioning: 3 RFT (14:00 cap)

35-25-15 overhead squats (empty bar-#75/55-#95/65) sub FS #75/55-#95/65-#115/85

15/12 calorie AB or Echo bike

15 TTB sub leg raises/knee raises

210226 Hybrid WOD

Warm-up: 10:00

30 PVC Passthroughs + Amrap: 8 BB Bench (build) + 15 Seated DB Tri Ext + :30 Machine

Strength: 16:00

(3-2-1) BB Bench Cluster Set @80%+

10 AB Wheel Rollouts

:35 Acc L-sit (rig/ring/bar) try to complete in same # of sets as last week’s :30)

*For cluster set perform 3 reps – rest :15 – 2 reps – rest :15 – 1 rep

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

1500m Row or 3000m C2 Bike or 600m Run

30 Synchro DB Push-up + Renegade Row

40 Synchro DB Thrusters

50 Synchro Sit-ups

1500m Row or 3000m C2 Bike or 600m Run

*May NOT use same machine for start/finish – split up work on machines however

210226 Burn WOD

Warmup: 15 AMRAP

300m run + 15 situps + 6/6 db hang snatches (build) + 12/9 calorie AB + 8 RR

Conditioning: 23 AMRAP

200m run

10 V-Ups

rest 1:00

12/9 calorie AB or Echo bike

10 ab wheel rollouts

rest 1:00

500m C2 bike

10 strict pullups

rest 1:00

210226 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 hang power cleans + 3 FS (build) + 10 pass thrus + :30 machine

Weightlifting: 20:00

0-8:00: technique review (full squat clean, from floor)

8-10:00: setup for WL EMOM

10-20:00: 10 EMOM – 2 squat cleans from floor, reset after each

Conditioning: for time w/partner (15 cap)

buy-in: 100 synchro air squats

3 rounds

15 db thrusters 35/25#s

15 burpee box over 24/20″

15 dbl db HCJ

15 db box step-overs

210225 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Back Squats (build) + 10 Ring Rows + :30 Machine

Strength: 20:00

A) 5 x 4 Back Squat @90% (5-10 lbs up from last week)

B) Amrap remainder:

21s BB Curls (7 B. half / 7 T. half / 7 Full)

15 BB Upright Rows

Conditioning: 16:00 EMOM

1- 12 DKB Reverse Lunges

2- 15-20 V-ups

3- :30 Up-down Plank

4- :45 DKB FR Hold

*Max working time of :45

210225 Burn WOD

Warmup: 8:00

dynamic + AMRAP: AB/Echo :30 + 12 alt db snatches

Conditioning: 5 rounds for time (28:00 cap)

25/18 calorie AB or Echo bike

12 alt single arm db devils press 35/25#

10 hand release pushups

12 db hang CJ (6/6)

10 jumping lunges

210225 FF WOD

Warmup: 10:00

dynamic + AMRAP: 8 situps (move to 5 TTB) + 10 RKS + :30 machine

Strength: 18 AMRAP

sumo deadlift x 5

weighted elbow plank x :30

SL deadlift x 8/8 (hold weight in opposite hand of working leg)

AB or Echo bike 15/12 calories (90% effort…men 80+rpms/70+rpms)

Conditioning: for time (16:00 cap)

60 TTB (scale 75 situps)

50/40 calorie machine

40 alt db snatches 50/35#s

30 power cleans 115/85#

210224 PL Class (Arc Members)

Warmup: 5 rounds (10-15:00)

1:00 C2 bike + 5 pushups + 5 ring rows + 10 box squats (16-20″)

Squat: 20:00

0-10:00: find 1rm box squat

10-20:00: 5×5 @ 60% of 1rm

Bench: 20:00

0-10:00: find 1rm bench press

10-20:00: 5×5 @ 60% 1rm

Deadlift: 20:00

0-10:00: technique and work to a 1rm if possible

10-20:00: 5×5 @ 60% 1rm or continue technique work at lighter weights

210224 Hybrid WOD

Warm-up: 15:00

30/24 Cal Machine + Dynamic + Amrap: 6/6 DB Push Press + 10 Reverse Lunges + 12 Alt DB Snatches + :30 Machine

Conditioning: 30:00 Amrap

15/12 Cal Row + 20 DDB/DKB Deadlifts (53/35s)

—Rest 1:30—

15/12 Cal AB/Echo + 10 DDB/DKB Hang CJ

—Rest 1:30—

15/12 Cal Run + 8 Burpees

—Rest 1:30—

*Try to keep higher pace than normal on each interval but not quite a sprint. DB/KB movement should stay UB.

210224 Burn WOD

Warmup: 8:00

dynamic + AMRAP: 500m C2 bike + 75 singles + 10 AKS

Conditioning: every 3:00 x 10 sets, alt A & B

A) C2 bike 1000m

B) Row 500/450m

*2:30 cap on work each set

210224 FF WOD

Warmup: 8:00 AMRAP

dynamic + AMRAP: 5 front squats (build) + 8 lunges + :30 machine

Strength: 18 AMRAP

pause front squat x 3 (:02 pause at bottom, build in #)

SL bodyweight glute bridge on bench x 10/10

alt db step-ups x 16

banded lateral walk x 15/15 steps

Conditioning: 20 EMOM

1 – 12 dbl db/kb front squats 53/35#s

2 – 75 singles (scale up to 30 DU)

3 – 15 wall balls 20/14# to 10/9′

4 – max reps pushups

5 – rest

210223 Hybrid WOD

Warm-up: 10:00

5 BB Strict Press + 10 PVC Passthroughs + 15 Banded Pullaparts + :30 Machine

Strength: 15:00

Find 1RM Strict Press

Build from there to find 1RM Push Press

Conditioning: E2MOM for 20:00

A) 5 DB Man Makers + Max Push-ups until 1:20

B) 20 Wall Balls (20/14# to 10/9’) + Max Am Kbs until 1:20

*Alt A/B for 5 Rds – Scale DB weight or WB reps to complete about :20 for push-ups/akbs each round

210223 Burn WOD

Warmup: 12 EMOM

1 – machine :45

2 – 6 dbl db HCJ

3 – 16 reverse lunges

Conditioning: 10 rounds for time (25 cap)

10 wall balls 20/14# to 10/9′

5 dbl db HCJ

50 singles

500/400m C2 or 250/200m row

210223 FF WOD

Warmup: 8:00

dynamic + AMRAP: 8 bb strict press + 10 pass thrus + :30 plank

Strength: 15 AMRAP

2 bb push press + 3 bb push jerks (build)

seated alt db hammer curl x 8/8

kb pushup plank pull-thru x 6/6

Conditioning: 31:00

10 EMOM

12/9 calorie machine

rest 3:00

8 EMOM

14/10 calorie machine

rest 4:00

6 EMOM

16/12 calorie machine

*switch machines each EMOM if you’d like or stay on the same throughout, if you can’t complete the cals in the minute, work for :45 rest for :15 each minute

210222 Burn WOD

Warmup: 10:00

40 calorie bike/row + dynamic

Conditioning: every 2:00 x 12 sets (alternate A and B)

A) 12/9 calorie AB or Echo + 15 AKS 44/26#

B) 12/9 calorie row + 8 burpees over the rower

210222 FF WOD

Warmup: 10:00

dynamic + OH snatch prep (pvc pipe to empty bb)

Weightlifting: every 1:30 x 8 sets

(1) 3 position snatch, power or full squat

*complete 1 from high hang, 1 from hang above knee, 1 from floor…complete UB

Conditioning: for time (12:00 cap)

30-20-10

pullups (sub/scale banded strict or jumping)

front squats 115/85#

10 lateral burpees after each set

**set pullup bar 6″ above head for jumping pullups

210222 Hybrid WOD

Warm-up: 14:00

Dynamic + Amrap: 2/2 FS/BS + 10 Reverse Lunges + 5 Box Jumps (build in height) + :30 Machine

Strength: 16:00

Find 1RM Front Squat

*Take your time – do not make big jumps once you get to 80% – minimum of 1:30 rest between attempts over 80-85%

**If done early complete sets of 1-3 reps of Back Squat at 90-100% of 1RM FS

Conditioning: 3 Rds For Time (14:00 Cap)

20/15 Cal Echo or AB

12 DB Box Step-overs

8 DB Burpees

4 DB Burpee Box Step-Overs

210219 Hybrid WOD

Warm-up: 10:00

8 BB Bench Press (build) + 8/8 DB Strict Press + 8 Burpees

Strength: 18:00

Max Bench @87.5-90% (try to get within 2-3 reps of last week’s 85%)

Accumulate :30 L-sit (rings/parallettes/rig)

20 V-ups (without heels touching ground)

Conditioning: For time w/ Partner (16:00 Cap)

80 Burpee Box Overs (24/20”) Buy-in:

10 Rds (YouGoIGo):

2 SDB Snatches

4 SDB Squat Cleans

6 SDB Stoh

*Once 80 BBO completed – partner 1 completes 2/4/6 Right then 2/4/6 Left – that is round 1 – partner 2 completes 2/4/6 Right then 2/4/6 Left – that is round 2

210219 Burn WOD

Warmup: 8:00

40 cal machine + dynamic

Conditioning: 26 AMRAP

1500 C2 bike/750m row (alternate rounds)

15 db box step-overs 35/25#s 24/20″

20 wall balls 20/14# to 10/9′

25 alt db snatches 35/25#s

30 air squats

210219 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 muscle cleans (empty BB) + 5 pp + 10 squats + :30 machine

Weightlifting: 20:00

0-10:00: full squat clean technique

12-20:00: 8 EMOM – 1 full squat clean

Conditioning: 16 AMRAP (igo/ugo full rounds)

5 tng power cleans 115/85#

8 FR reverse lunges (same weight as cleans)

5 thrusters

5 lateral burpees over the bar

*bars slightly staggered in middle of the floor, partner waits under rig to be tagged

210218 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 BB Back Squat (build) + 10 1+1/4 Squats + :30 Bike

Strength: 20:00

A) 5 x 5 Back Squat @87.5% (5-10 lbs up from two weeks ago)

B) Amrap remaining time:

20/20 Banded Lateral Steps

:20/:20 SL Wall-sit

Conditioning: 3 Rounds FT (13:00 Cap)

100 Single Unders (50 Double Unders)

50 Air Squats

25 Deadlifts (155/105)

*Deadlifts should be completed in 2-4 Sets

210218 Burn WOD

Warmup: 8 AMRAP

40 calorie machine + dynamic

Conditioning: 10 rounds for time (20 cap)

14 SL V-ups

12 AKS 44/26#

10 calorie AB or Echo

8 KB/DB deadlifts 44/26#s

Extra: 5 EMOM

6 calories + 10 jumping lunges

210218 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 bb push press (build) + 10 pass thrus + 75 singles

Strength: 16 AMRAP

5 bb push press (continue to build)

8/8 db bent over rows

15 banded tricep extensions

16 alt db curls

Conditioning: 25 EMOM

1 – C2 bike 15/12 calories

2 – 15 AKS 53/35#s

3 – 10 burpee box overs 24/20″ (jump or step)

4 – 1-2 rope climbs (scale 3-4 rope walks)

5 – rest

*max working time :45-:50

210217 Hybrid WOD

Warm-up: 15:00

Dynamic + Amrap: 10 Am Kbs + 10 Walking Lunges + 20 Single V-ups + :45 Row/Run (Alt)

Conditioning: E10MOM for 30:00

A) 500m Run

*EMOM including 0:00: 10 DDB Snatches

B) 50 BFB

*EMOM including 0:00: 8 BB FR Reverse Lunges

C) 2000/1800m Row

*Max working time of 8:00 on each

210217 Burn WOD

Warmup: 12 EMOM

1 – machine :40

2 – 12 AKS

3 – 10 wall balls

Conditioning: 28:00

10 AMRAP

5 AKS + 10 situps + 15 squats

rest 2:00

10 AMRAP

20 cal c2 bike + 10 db thrusters 35/25#s

rest 2:00

4 AMRAP

10 db power cleans + 10 wall balls

210217 FF WOD

Warmup: 10:00

50/40 calorie machine + dynamic + 20 pvc pass thrus

Conditioning: 40 AMRAP (at skill/strength pace)

15 db bench press (AHAP, stay UB)

1000m C2 bike

10 tng deadlifts (60-70% 1rm)

400m run

6-10 strict pullups (banded strict in rig if needed, weighted if you can do 10+ UB)

500m row

6-10 strict dips (rings w/band or box or bar)

20/16 cal Echo bike

*start anywhere you’d like and mix order but always alternate a strength movement with a machine, never 2 strength movements or 2 machines back to back

210216 Hybrid WOD

Warm-up: 10:00

40/32 Cal Machine + Amrap: 5 BB Strict Press + 10 PVC Passthroughs + 15 Banded Pullaparts

Strength: 20:00

1 Strict Press + 2 Push Press (heavier than last week’s 2+4)

:30 90° BB Curl Hold + 10 BB Curls

10 Push-up + RR

10 Strict Pull-ups (5s eccentric, max 5 sets)

Conditioning: For time (15:00 Cap)

40/32 Cal C2 (standing damper 10)

40 SDB Hang CJ (switch as needed)

40/32 Cal Echo

30 BJO (24/20”)

40/32 Cal Row

20 DDB Hang CJ

210216 Burn WOD

Warmup: 8:00

dynamic + AMRAP: 50 singles + 10 cal row + 8 squats

Conditioning: 30 EMOM

1 – row 15/12 calories

2 – 12 goblet squats (kb/db AHAP)

3 – 12 burpees

4 – 100 singles (35 DU)

5 – 7/7 SA db hang CJ

6 – rest

210216 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 box squats (build) + 8 jumping lunges + 10 AKS

Strength: 20 AMRAP

box squat x 5 (build every set to tough 5rm for the day)

partner hamstring curls x 8 (on floor)

banded lateral walk x 15/15 steps

kb/db tempo goblet squat x 5 (21×1 = 2 down, 1 pause, fast up, 1 breath, AHAP)

Conditioning every 2:00 x 8 sets (alternate A&B for 4 rounds each)

A) 18/14 AB or Echo bike or 150m run

B) 30 DU (60 singles) + 8 BFB + 12 thrusters 75/55#

*1:30 cap to get work done, scale reps/weight if needed to finish on time

210215 Hybrid WOD

Warm-up: 12:00

Dynamic + 2/4 FS/BS + 10 Reverse Lunges + :30 Machine

Strength: 22:00

6 x 1/2 FS/BS (10+ lbs heavier than last week’s 2/4)

*Rest 2:30-3:00 between sets)

Conditioning: E3MOM for 12:00

8 Alt Devil’s Press

12 Alt DB Snatches

16 Wall Balls (20/14# to 10/9’)

*Same DB for D.Press/Snatches – scale Reps to complete work in 2:10

210215 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 10 db bench + 10 pass thrus + 5 RR + :30 machine

Conditioning: 25 AMRAP

1000m C2 bike

30 db bench press (sets of 8-10 reps)

30 ring rows (scale up to pullups)

1000m C2 bike

20 db bench press

20 ring rows

1000m C2 bike

10 db bench press

10 ring rows

210215 FF WOD

Warmup: 10:00

dynamic + snatch warmup: high pull + muscle snatch + power snatch + OH squat + squat snatch (5 reps at each movement, PVC pipe then empty barbell)

Weightlifting: 20:00

10:00 – full snatch (from floor) power/squat

8 EMOM – 2 full snatches (your choice power/squat)

Conditioning: 4 rounds for time (17 cap)

20 calorie row/C2 bike

15 TTB (sub 15 MB situps 20/14#)

10 power cleans 135/95#

5 devils press 35/25#s

210212 Hybrid WOD

Warm-up: 10:00

8 BB Bench Press (build) + 5 Tempo Push-ups + 5 Burpees

Strength: 15:00

Max Bench @85% (try to get within 2-3 reps of last week’s 80%)

16 Leg Lifts Over DB

15 Banded Tricep Pull-down (PVC if preferred, 3s pause at extension)

15 V-ups

Conditioning: For time w/ Partner (20:00 Cap)

85 Cal AB/Echo (65 FF)

65 Box Jump Overs

45 DB Box Step-Overs

25 DB Burpee Box Step-Overs

*30 DB Bench before each movement (15 each partner in a row)

210212 Burn WOD

Warmup: 10:00

dynamic + AMRAP

Conditioning: 20 AMRAP

1000m C2 bike

10 db thrusters

8 lateral burpees over dbs

6 devils press

rest 1:30

*perform each round as a sprint AFTER you get off the bike…pace the bike between 1:50-2:00M/2:00-2:25F

210212 FF WOD

Warmup: 10:00

dynamic + AMRAP: 3 power cleans + 2 squat cleans + 1 front squat

*start empty bar and build to moderate

Weightlifting: every 2:00 x 8 sets

1 power clean + 1 hang squat clean x 2 (build every 1-2 sets)

*perform each rep as a complex, drop and reset between reps 1 and 2…power clean + hang squat clean, drop bar and reset, repeat

Conditioning: For Time w/partner (18 cap)

5 rounds

20 TTB (sub leg raises or db situps)

20 calorie AB or Echo bike (FF pairs 16)

20 deadlifts 185/125#s

210211 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 10 RR (move to 5 Pull-ups) + 10 BB Curls + 20 SL V-ups

Strength: 20:00

5 Pull-ups + 5 Chin-ups

15 DB Sit-ups

:30 Acc Chin-over-bar Hold (Alt Pronated/Supinated)

:45 Hollow Hold

Conditioning: 12;00 Amrap

6 Heavy Alt DB Snatches

10 Alt DB Squat Cleans

14/10 Cal Run/C2 (Bike or Row)

*Same DB for first two movements

210211 Burn WOD

Warmup: 12 EMOM

1 – machine :45

2 – 10 reverse lunges + 8 squats

3 – 10-15 RKS

4 – :30 shoulder taps

Conditioning: For Time (24:00 cap)

60/50 calorie AB or Echo bike

50 wall balls

40 db snatches

30 SL V-ups

40 SA db CJ (alt arms every 5)

50 air squats

60 AKS

*max distance row or C2 bike remaining time if you finish before cap

210211 FF WOD

Warmup: 8 AMRAP

machine :30 + 16 walking lunges + 5 RR + 5 hand release PU + 10 banded good mornings

Strength: 20 AMRAP

15/12 cal AB or Echo at 68-70/58-62rpms

20/20 banded lateral walk steps R/L

20 alt. db step-ups (10/leg)

12 kb pull-thrus

5-8 strict pullups (sub banded strict)

5-8 strict dips (sub bench or banded dips)

Conditioning: 4 rounds for quality

20/15 calorie row/C2 bike (alternate rounds)

10 box jumps (step down) 24-30″/20-24″

15 heavy russian KBS (sets of 5) 53-88/44-70#

20 SA db OH walking lunges (10 steps w/db in R, 10 in L hand)

210210 Hybrid WOD

Warm-up: 12:00

35/25 Cal Machine + Dynamic + Amrap: 5 Burpees + 10 RKBS + 15 Air Squats + :30 Machine

Conditioning: 10:00 EMOM x 3 (2:00 Rest b/t)

1A- 125m Run

2A- 15 Am Kbs (53/35#)

1B- 10 BFB

2B- 10 Deadlifts @225/155 (1-2 Sets)

1C- Standing C2 (10 damper)

2C- Recovery pace C2 (5 damper)

*Each 10:00 you’re alternating between minutes 1/2 for 5 rounds

210210 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 5 RR + 5 pushups + 10 alt step-ups + 10 calorie machine

Conditioning: 5 AMRAP x 5 w/1:30 rest btw

1) Cindy – 5 pullups/10 pushups/15 squats

2) 4 devils press + 8 box step-overs

3) 10 calorie row + 6 burpee over rower

4) 10 calorie Echo + 50 singles

5) 30 mountain climbers + 20 toe touches + 10 situps

210210 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 bb push press (build) + 10 band pull-aparts + :30 c2 bike/runner

Strength: 18 AMRAP

5 bb push press (continue to build to tough 5rm for the day)

15 seated banded row

200′ farmers walk (heavy kb/db)

15 db lateral raises

200m sprint/300m c2 bike sprint (alt. rounds)

Conditioning: for time (15:00 cap)

21-15-9

power clean 115-135/75-95#

shoulder to overhead (pp or push jerk)

back squat (from floor)

*choose weight based off of what you can STOH for 3 sets of 7 in the round of 21…pc should be all singles, 2-3 sets on STOH, UB back squats

210209 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 BB Strict Press + 10 Push-ups + 15 Banded Pullaparts

Strength: 18:00

2 Strict Press + 4 Push Press (heavier than last week’s 3+6)

1:00 Deadhang (1-2 Sets)

10 Push-up + Renegade Row

300’ Farmer Carry (1-2 Sets)

Conditioning: 4:00 On 2:00 Off x 3

30/24 Cal AB/Echo Buy-in:

Max SKB Cleans/Snatches/CJ

*Change movement each round – 2:00 Cap on cals

210209 Burn WOD

Warmup: 8:00

dynamic + AMRAP: machine :30 + 8 wall balls + 8 RR + 8 reverse lunges

Conditioning: every 2:00 x 10 sets (5 each, alternate A & B)

A) shuttle sprint 600′ (garage door to center, back to garage door, then full length down/back, do this twice to equal 600′)

B) 10 wall balls + 8 db hcj + 10 wall balls

Core: 3 sets for quality

20 single leg V-ups

15 weighted situps

10 ab-wheel rollouts

210209 FF WOD

Warmup: 15 EMOM

1 – machine :45 (increase pace every round)

2 – 6/7/8/9/10 dbl db HCJ (1st round 6 reps, last round 10)

3 – 75 singles (progress to 25 DU if you have them by 3rd-4th round)

Conditioning: 30 EMOM

1 – 15/12 calorie C2 bike/Row (alt rounds, scale up to 18/15)

2 – 8 db thrusters 35/25#s (scale up to 50/35#s)

3 – 30 DU (sub 90 singles)

4 – 16 alt db snatches 50/35#s

5 – 15 wall balls 20/14#s to 10/9′ (scale up to 20)

6 – rest

*max working time of :45 per round, scale reps and/or weight if needed to make this happen

*if you’re confident you can complete all 30 minutes as prescribed, scale up weight/reps as listed above

210208 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 3/5 FS/BS + 8/8 Bulgarian SS + :30 Machine

Strength: 22:00

6 x 2/4 FS/BS @10-15 lbs heavier than last week’s 3/6

*Rest 2:30-3:30 between sets

Conditioning: 13:00 Amrap

5-10-15…etc Wall Balls (20/14 to 10/9’)

75 Single Unders

5 Devil’s Press

*Rest 1:00 b/t rounds – goal is to stay UB on Wall Balls

210208 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 12/8 calorie machine + 12 db snatches + 10 squats + 5 RR

Conditioning: 22 AMRAP

400m run/1000m C2 bike (alternate rounds)

100 singles (35 DU)

20 alt db snatches 35/25#s

15 dbl db front squats

10 dbl kb deadlifts 53/35#s

5 burpees to 6″

210208 FF WOD

Warmup: 10:00

dynamic + overhead prep: 5 reps at each x 2 sets (pvc/BB)

5 OHS + 5 pause OHS + 5 1 1/4 squats + 5 sots press

Weightlifting: 20:00

0-10:00: hang power/squat snatch (above knee) technique

12-20:00: 8 EMOM – 2 hang snatches (squat or power)

Conditioning: 14 AMRAP

front squats 115/85#

lateral burpee over bar

10/7 calorie bike

3/6/9/12….etc ladder on FS and lateral burpees over bar

2/6/2021 In-House Partner Competition

WOD 1 – Max

In a 10:00 window find a 3rm front squat, from the floor. If you perform a squat clean of any type (floor, hang, hip) on the first rep it does count as the 1st rep of the 3 front squats. As many attempts as you’d like in the 10:00, you can go up or down in weight. Mixed pairs will have 2 separate bars, same sex pairs will share a bar and weights.

WOD 2 – Max Cals

4 total intervals, accumulate max calories on each machine. Order as follows…

1 – 3:00/1:00 C2 bike

2 – 3:00/1:00 C2 rower

3 – 3:00/1:00 echo bike

4 – 3:00/1:00 assault bike

*partners alternate every 1:00 on the machine…Partner 1 does minutes 1 and 3, partner 2 does minute 2. The second interval it switches. Partner 2 does minutes 1 and 3, partner 1 does minute 2 and so forth for all 4 sets. Your score is the total amount of calories you and your partner burn on each machine for a combined total. Formula will be applied for mixed pairs and female pairs. 

WOD 3 – Synchro (For Time 18:00 cap)

Buy-in 100 wall balls 20/14# to 10/9’

Into 4 rounds

10 synchro db devils press 50/35#s

10 synchro db box step-overs 24/20”

10 synchro T2B

Buy-out 100 synchro air squats

*wall balls can be split however, all other movements must be performed synchro. For DP, chest must be touching floor on burpee and arms locked out on press at same time. Step-overs both athletes must complete a full rep before starting the next. T2B feet must touch bar at same time. Air squats must be below parallel and locked out at same time.

WOD 4 – Pull & Pedal

12 AMRAP

30 pullups (scale RR)

20/15 calorie echo bike

20 c2b pullups (jumping pullups)

15/10 calorie echo bike

10 bar muscle ups (jumping c2b pullups)

10/5 calorie Echo bike

*on jumping pullups and jumping c2b pullups, pullup bar will be 6” from the top of the athlete’s head while standing. One athlete cannot perform all of the calories at once for any set on the bike (partner 1 cannot do all 5 calories in the last set, both athletes must bike some portion of the calories each set)

WOD 5 – Final 5 (top 5 teams only) 25:00 cap

15 rope climbs (25 rope walks)

100 double unders 250 singles

30 clean and jerks 115/85

10 rope climbs (20 rope walks)

100 DU

30 snatches 115/85

5 rope climbs (15 rope walks)

100 DU

30 thrusters 115/85

3 rope climbs (10 rope walks)

100 DU

30 HSPUs (scale 35/25# db strict press)

Scaled 95/65#

210205 Hybrid WOD

Warm-up: 10:00

15 DB Bench + 20 Leg Lifts over DB + :30 AB or Echo

Strength: 18:00

Max Bench @80% into Max DB Bench (10+ Reps)

:30 Accumulated L-sit Hang

20 Sit-ups

10 V-ups

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

Buy-in: 60/45 Cal Row

3 Rds of:

20 Alt DB Snatch (70/50)

30 BB Curls

40 Synchro Air Squats

100 Single Unders

210205 Burn WOD

Warmup: 15:00

4 sets at increasing pace

750m C2

12 air squats

10 situps

5/5 SA db hang CJ

3 burpees to 6″ target

Conditioning: 20:00 cap

buy-in: 50/40 calorie AB or Echo bike

4 rounds

10 pullups (sub banded strict or RR)

15 AKS 35/26#s

20 squats

buy-out: 50/40 calorie row

210205 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 BB muscle cleans (from mid-shin) + 3 front squats + 1 jerk + :30 machine (empty bar throughout)

Weightlifting: 20:00

0-10:00: hi-hang squat clean + jerk technique

10-12:00: setup for WL

12-20:00: 8 EMOM – 1 squat clean and jerk (build)

Conditioning: 20:00 cap (w/partner)

Buy-in 100 wall balls 20/14# to 10/9’

Into : 5 rounds

5 db devils press 35/25#s

10 db thrusters

15 db front squats

Buy-out 100 synchro air squats

*if not enough wall ball stations, start groups on synchro air squats

210204 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Back Squats + 10 Reverse Lunges + :30 Machine

Strength: 20:00

A) 5 x 5 Back Squat @85% (same weight as last week’s 2 x 10 – focus on speed out of the hole)

*Rest 2-2:30 between sets

B) Amrap remainder:

10 BB Reverse Lunges (moderate weight)

20/20 Banded Lateral Steps

Conditioning: 3 Rds for time (15:00 Cap)

10/7 Cal AB or Echo

(20-15-10) BJO (24/20”)

10/7 Cal AB or Echo

(10-15-20) DB Box Step-Overs

210204 Burn WOD

Warmup: 9 EMOM

1 – echo/AB :45

2 – 10 AKS + 5 squats

3 – 5 dbl db snatches

Conditioning: 25 EMOM

1 – run 150m

2 – 6 dbl db snatches 35/25#s

3 – 6 lateral burpees over dbs

4 – 12 dbl db front squats

5 – 16 SL V-ups

210204 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 bb strict press + 5 push press + 10 pvc pass thrus + 10 air squats

Strength: 18 AMRAP

3 bb strict press + 3 push press (build)

15 band pull aparts

10/6 deficit hand release pushups (2 sets max, build in height if possible)

16 alternating db hammer curls

Conditioning: 20 EMOM

1 – 15/12 calorie C2 bike

2 – 8 db box step-overs 35/25#s

3 – 20 jumping lunges (sub reverse lunges)

4 – 1-2 rope climbs (sub 3-4 tough rope walks)

5 – rest

210203 Hybrid WOD

Warm-up: 15:00

Dynamic + Amrap: 20/15 Cal Machine + 10 Am Kbs + 10 PVC Passthroughs + 8 Wall Balls

Conditioning: E5MOM for 30:00

1- 30/24 Cal Machine + 20 Am Kbs

2- 30 BFB + 20 Deadlifts @185/125

3- 30 KB Snatches + 20 Wall Balls (20/14# to 10/9’) + 10 Hand Release Pushups

*Alt 1/2/3 for 2 Rounds

210203 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 5 burpees + 50 singles + :30 machine + 10 db push press

Conditioning: 16 AMRAP

15/12 calorie C2 bike

3 rope walks or 1 rope climb

3 db man makers 35/25#s (no thruster, just CJ)

200′ db/kb farmers walk

Finisher: 6 EMOM

12/8 calorie AB or Echo bike

210203 FF WOD

Warmup: 10:00

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

Weightlifting: 20:00

8:00 – hi-hang power/squat snatch technique

2:00 – setup for WL EMOM

10 EMOM – 3 hi-hang power/squat snatches (build if possible)

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

12/9 calorie AB or Echo

12 TTB (sub 15 knee raises)

12 deadlifts 185/125#s

12 bar over burpees

210202 Burn WOD

Warmup: 12 EMOM

1 – machine :45

2 – 16 alt box step-ups

3 – 5 pushups + 10 squats

Conditioning: 5 AMRAP x 5 w/:90 rest between

C2 bike 1000m/Row 500m (alt rounds)

10 dbl db snatches 35/25#s

8 burpees over dbs

6 db thrusters

*max distance meters in remaining time

210202 FF WOD

Warmup: 10:00 AMRAP

1:00 machine + 5 burpees + 10 AKS + 5 RR + 10 db bench press

Conditioning: 30 AMRAP

12 db bench press (start moderate and build)

200m run/400m row (switch each round)

12 bb thrusters 95/65#

20/15 c. C2 bike

12 wall balls 20/14# to 10/9′

20/15 c. AB or Echo bike

12 AKS 53/35#s

Core: 6 EMOM

16 SL V-ups + 12 situps

210201 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 3/5 FS/BS + 5 Burpees + :30 Machine

Strength: 22:00

6 x 3/6 FS/BS @10-15 lbs heavier than last week’s 4/8

Conditioning: 13:00 EMOM

1- 4 DB Man Makers

2- 20 Alt DB Snatches

3- 80 Single Unders (sub 35 DU)

*4 Rds + 5th rd of Min 1

210201 Burn WOD

Warmup: 8:00

dynamic + AMRAP: machine :30 + 10 AKS + 10 squats + 5 RR

Conditioning: 30 EMOM

1 – 8 burpee box jumps/step-ups 24/20″

2 – 12-15 wall balls 20/14#s to 10/9″

3 – 10 db hang clean and jerks 35/25#s

4 – 20 situps

5 – machine at recovery pace

210201 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 front squats OR 5 OHS + 10 pvc pass thrus + :30 machine

*build on FS/OHS…only OHS if you have the mobility and flexibility to achieve full depth in a good, pain free position

Strength: 16:00 AMRAP

3 FS or OHS (whichever you did in warmup) build

12 double kb front rack reverse lunges (AHAP)

8 sandbag/d-ball squats (bear hug object)

12 dbl db straightleg deadlifts

Conditioning: AMRAP for quality (time remaining in class)

5 squat cleans (perform as singles from floor)

15/12 calorie machine (switch each round)

6-10 strict pullups (sub banded strict)

6-10 strict HSPUs (sub db strict press x 10 reps)

50 DU/150 singles

210129 Hybrid WOD

Warm-up: 10:00

5 BB Bench + 10 DB Hammer Curls + 10 Bench Dips + :30 Hollow Hold

Strength: 20:00

5 BB Bench @80%+ of Heavy Single from last week

10 Paused DB Rows (3s pause each rope)

15 Ring/Bar/Bench Dips

21s DB Curls (7 bottom half/7 top half/7 full)

Conditioning: 2 Rounds FT w/ Partner (15:00 CAP)

150m Run

15 DB Power Cleans

15/10 Cal AB

12 DB Bench Press

15/10 Cal C2

9 DDB Snatches

*IGoYouGo exercises

210129 Burn WOD

Warmup: 8:00

dynamic + AMRAP 100m jog + 50 singles + 5 RR + 5 pushups

Conditioning: 26:00 AMRAP w/partner

400m run

10 db man makers 35/25#s

1000m C2 bike

10 strict pullups

40/30 cal AB

200′ dbl kb front rack walk 44/26#s

*switch as needed, each partner must do 100′ on FR walk

210129 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 deadlifts (build) + 10 db push press + :30 machine

Strength: 18:00

1) 5×3 @ 80-85% 1rm

2) AMRAP

10 dbl db/kb bent over rows

10 bb strict press (light-moderate #, avoid over-extending as you press)

15 strict db lateral raises (use 5# plates if needed)

Conditioning: 12 rounds + AMRAP (22:00 cap)

Igo/Ugo full rounds

bike 10/6 cals (12/8 if C2 bikes are needed) or 100m run

25′ R arm db OH walking lunge 35/25# to rig

10 pullups/10 ttb

25′ L arm db OH walking lunge to bike

AMRAP time remaining max calories on bike, switch as needed

*each partner does pullups their first time at the rig, then ttb the next time, alternate movements each time you get to the rig, sub jumping pullups or RR and knee/leg raises

*sub FR lunges if you can’t efficiently lunge at least 30/20# OH

210128 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 8 BB Back Squats + 6 Box Jumps + :30 Machine

Strength: 18:00

A) 2 x 10 Back Squat @85% of 1RM (5-10# up from last week)

*Rest minimum 3:00 between sets

B) Amrap remainder:

20/20 Banded Lateral Steps

12/12 Banded Medial Steps

12/12 Bulg Split Squats (BW or Goblet)

Conditioning: E3MOM for 15:00

16 DB Deadlifts

12 DB Stoh

8 DB Thrusters

*10 SSJ after each exercise

210128 Burn WOD

Warmup: 12 EMOM

1 – C2 bike :45

2 – 10 goblet squats

3 – 12 db snatches

Conditioning: 25 EMOM

1 – run 150m

2 – 200′ db/kb farmers walk

3 – 12 TTB or 15 med-ball situps

4 – 5 devils press 35/25#s

5 – 15 db push press (same dbs as devils press)

210128 FF WOD

Warmup: 10 AMRAP

dynamic + AMRAP: 12 cal machine + 12 walking lunges + 12 AKS + 10 pass thrus

Strength: 20:00

10-9-8…-1 back squats (start at 50% 1rm and build every 2 sets)

after each set…

8 pause bodyweight glute bridges

10/6 calorie AB or Echo bike SPRINT

Conditioning: 5 sets for quality

20/16 calorie C2 bike or row

HS hold (accumulate minimum :30, max 1:00)

12 TTB (sub 20 knee/leg raises)

200′ DB/KB farmers walk

200m run

210127 Hybrid WOD

Warm-up: 14:00

40/30 Cal Machine + Dynamic + Amrap: 10 Air Squats + 10/10 DB Push Press + 10 Am Kbs + :30 Machine

Conditioning: 32:00 Amrap

1500m C2 Bike @sub 2:00/2:15

3 Rds: 15 Plate GTOH + 10 Plate Sit-ups

500m Run

3 Rds: 5 DB Burpees + 10 Push-up + RR

30/24 Cal AB or Echo

*Rest :45 between each exercise/set

210127 Burn WOD

Warmup: 8:00

dynamic + AMRAP: machine :30 + 50 singles + 10 db box step-ups

Conditioning: 25 AMRAP

400m run/500m row/1000 C2 bike (alt each round)

20 db box step-overs

15 V-ups (sub 30 toe touches)

10 db hang clean and jerks

5 rope walks

210127 FF WOD

Warmup: 15 AMRAP

1:00 machine

15/15 banded lateral steps R/L

8/8 seated (floor) db/kb strict press

10 banded good mornings

5 hand release pushups

5 strict pullups (sub banded strict)

Strength: 15 AMRAP

8/8 Filly press (heavy kb front rack, press with DB, half kneeling)

:15 chin-up hold

8 deficit pushups

8 pause ring rows (feet elevated if possible 12-18″, break up reps as needed)

Conditioning: 12 AMRAP

5 angel press (3 deficit db pushups + devils press) 35/25#s

5 2 for 1 db thrusters (2 db front squats + 1 thruster, total 3 squats/”rep”)

75 singles/25 DU

Extra: 6 EMOM

1 – 30 mountain climbers

2 – :45 plank

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