Workout of the Day

210427 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 50 Single Unders + 20 Plank Shoulder Taps + 5/5 DB Hang CJ + 10/7 Cal AB or Echo

Conditioning: E2MOM for 32:00

1) 3 Wall Walks + 15 DB Stoh + 75 Single Unders

2) 3 Rds: 8 Alt DB Snatches + 4 Alt Devil’s Press

3) 30/20 Cal AB or Echo

4) Rest

Extra: For completion

75 Medball Sit-ups

210427 Burn WOD

Warmup: 10:00

3:00 machine + dynamic + AMRAP: 10 pass thrus + 10 band pull aparts + 10 pushups

Conditioning: 28 EMOM

1 – 15/12 calorie C2 bike

2 – 10-15 db bench press 35/25#s (should be UB or 2 sets max)

3 – 15 AKS 35/26#

4 – 3 tough rope walks

210427 FF WOD

Warmup: 12 EMOM

1 – :45 machine (increase each round)

2 – 12 box step-ups

3 – 10 RKS + 5 pushups

4 – 75 singles

Conditioning: every 4:00 x 8 sets (alternate A and B)

a) 1000m C2 bike or 500m row or 500m ski+ AMRAP: 5 burpees + 10 AKS 53/35#s (rx+ 70/53#)

b) 20 db box step-overs 24/20″ + AMRAP: 10 box jump overs + 5 db thrusters 35/25# (rx+ 50/35#s)

*3:40 cap on working time, fast transitions to opposite station. 2:30 cap on bike/row for part a, step-overs should be UB or 2 sets max in part b

Extra: stretch 5-10 minutes (coaches choice)

210426 ARC PL Meet

6:15pm: Introductions

6:20 – 6:35 – athlete warmup

6:35 – 6:55 – back squat

6:55 – 7:15 – bench press

7:15 – 7:35 – deadlift

7:35 – 7:50 – awards and pictures

*all athletes will get 3 attempts at each lift, volunteers will help them load the weight and spot them if needed

210426 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Box Squats + 5 Back Squats + 10 Reverse Lunges + :10 Machine Sprint + :20 Moderate

Strength: 24:00

A) 8 x 3 Box Squat (:45-:60 Rest between sets – 10-20# heavier than last week’s 7×4)

B) Amrap remainder:

5 Box Jump atw Overs (scale to BJO)

10 Heavy R. Kbs (in 2 sets of 5)

(1+1)x2 Paused(3s) Back Squat + Back Squat

*Same weight or more on Back Squat as last week’s 1+2

Conditioning: For time (9:00 Cap)

18-12-6

DB Power Cleans (40/30s)

Wall Balls (20/14# to 10/9’)

-Rest 1:00-

36 DB Hang Squat Cleans (40/30s)

210426 Burn WOD

Warmup: 10:00

3:00 machine + dynamic + 3:00 machine (harder effort than 1st 3:00)

Conditioning: every 5:00 x 5 sets

1000m C2 bike/500m row (alternate rounds)

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

10 db thrusters

20 SL alternating v-ups

210426 FF WOD

Warmup: 12:00

3:00 machine (building) + dynamic + AMRAP: 3 FS (build) + 8/8 banded lat. steps + :30 machine

Strength: 20:00

find 1rm front squat

*if you finish early, complete AMRAP: 5 reps every 2:00 @ 75% 1rm

Conditioning: for time (14:00 cap)

30/22 calorie AB or ECHO (2:00 cap)

12 squat cleans 115/105# (rx+ 165/125#)

rest 5:00

repeat

*share a bike with someone, once they complete their cals you start on the next whole minute

notes: bike should be 90% of an all out sprint and be done in sub 2:00, squat cleans should be quick singles…if you want to do tng it’s either too light or you went to easy on the bike

210423 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 Burpee Box Step-ups + 10 PVC Passthroughs + 10 Ring Rows

Conditioning: 32:00 w/ Partner

0:00-3:00:

Max Synchro Sit-ups

3:00-8:00:

Max BBJO (24/20”)

*YouGoIGo 5 Reps

8:00-16:00: YouGoIGo Amrap

10 DB Bench Press

10 Push-up + Renegade Row

*YouGoIGo Exercises

16:00-24:00: YouGoIGo Amrap

5 Pull-ups

10 BB Curls

*YouGoIGo Exercises

24:00-29:00:

Max DB Burpee Box Step-Overs (24/20”)

*YouGoIGo 4 Reps

29:00-32:00:

Max Synchro Sit-ups

Extra: Remaining time of Class

Amrap of 4 Bench Press @85% of 3RM

*Same weight as last week

210423 Burn WOD

Warmup: 10:00

3:00 c2 bike + dynamic + 3:00 row

Conditioning: 25:00

10:00 AMRAP

C2 bike 1000m/900m + 8 db thrusters 35/25# + 8 burpees over the dbs

rest 5:00

10 EMOM

E – AB 10/7 calories

O – 5 db devils press 35/25#s

210423 FF WOD

Warmup: 8:00

dynamic + AMRAP: :30 machine + 5 front squats + 3 push press + 1 thruster

Strength: 12:00

establish a 3rm thruster from the rack

Conditioning: 28:00

0-16:00 AMRAP w/partner Igo/Ugo full rounds

12/8 calorie AB or Echo

3 db thrusters 35/25# (dbs next to bike)

25′ run to rig

5 burpee pullups (rx+ 3 burpee BMU, scale 5 burpees + 5 jumping pullups)

25′ run back to bike

3 db thrusters (then partner starts their bike)

16:00-28:00

work to 3rm thruster (goal 90% of earlier 3rm)

210422 Burn WOD

Warmup: 10:00

3:00 machine + 3 rounds: 10 cossack squats + 10 pass thrus + 10 RKS + 50 singles

Conditioning: 1:30 on/:30 rest x 15 (3 rounds)

1) C2 bike (men 1:50-1:55 pace/500m, women 2:00-2:10 pace/500m)

2) single unders

3) row (same paces as C2 bike)

4) single DB alt. step-ups 50/35#s to 24/20″

5) :20 arch hold + :20 hollow hold + max SL alt. V-ups remaining time (:50)

210422 FF WOD

Warmup: 10:00

3:00 machine + 3 rounds: 10 cossack squats + 10 pass thrus + 10 RKS + 50 singles

Strength: 16 AMRAP

12 heavy dbl KB front rack alt reverse lunges (men 44+/women 26+)

15 banded (red/purple) seated hamstring curls (sit on bench, band around rig)

10 light overhead squats (focus on positions, max weight 95/65#, pvc if needed)

15/15 banded (at knees) lateral steps

Conditioning: 1:30 on/:30 rest x 10 (2 rounds)

1) C2 bike (men 1:45-1:50 pace/500m, women 1:55-2:05 pace/500m)

2) single unders

3) row (same paces as C2 bike)

4) single DB alt. step-ups 50/35#s to 24/20″

5) :20 arch hold + :20 hollow hold + max SL alt. V-ups remaining time (:50)

210421 Hybrid WOD

Warm-up: 10:00

5 BB Strict Press + 10 PVC Passthroughs + :30 Deadhang + :30 Machine

Strength: 20:00

0:00-8:00: As many sets of

6 BB Push Press (within 10 lbs of last week’s 5s – Rest :45-1:15 between sets)

8:00-20:00: Amrap

10 DB Sit-ups (hold DBs OH)

10 SL V-ups + :10 Hollow Hold + 10 Sit-ups

:10-:15 BB OH Hold (shoot for a weight that is difficult to get overhead)

Conditioning: 14:00

0:00-10:00:

:30 On :30 Off

1:00 On :30 Off

1:30 On :30 Off

2:00 On :30 Off

2:30 On :30 Off

10:00-14:00:

:10 Sprint + :20 Off

*For first portion find a steady yet uncomfortable pace you can hold for each duration

**For second portion keep a 85-90% sprint pace

210421 Burn WOD

Warmup: 5:00

Any machine (increase pace each 1:00)

Conditioning: 40:00 cap

4 rounds

10/8 calorie AB

200′ farmers walk 70/50#s

25 situps or 15 TTB

15 db bench press 35/25#

rest 5:00….into

40/32 calorie AB

800′ farmers walk

100 situps or 60 ttb

60 db bench press

210421 FF WOD

Warmup: 10:00

3:00 machine + dynamic + AMRAP: 8 bb bench press + 8 pass thrus + 8 ring rows

Strength: 18 AMRAP

bb bench press x 8

standing alt. db hammer curl x 16

banded triceps extension x 20 (purple or red band)

dbl kb bent over row x 8

Conditioning: 2 rounds for time (10:00 cap)

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

30 lateral burpee step-over the bar (rx+ bar facing w/ 2 foot jump)

notes: Pick a weight for the DLs you can complete in sets of 10 in round 1, sets of 5 in round 2, challenge yourself with weight but maintain perfect technique. If at any point you’re doing singles or 2-3s, it’s too heavy. Burpees should be paced to finish 10 per minute, minimum.

Extra: time remaining in class

foam roll (calves, hamstrings, quads, mid-upper back and lats)

stretch (target hip flexors and glute/hamstrings)

210420 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 Burpees + 5/5 DB Hang CJ + 10 Air Squats + 50 Single Unders

Conditioning: 5:00 x 6 w/ 1:30 Rest

A) EMOM

4 Alt Man Makers (50/35) + Max Burpees to 6”

B) Every 1:15

12 Alt DB Snatches (50/35) + Max Runner

C) Amrap

4 Rds of: 10 Push-ups + 15 Wall Ball

*Max Deadlifts @205/145 in remaining time

**2 full Rds through A/B/C

210420 Burn WOD

Warmup: 8:00

4:00 machine + dynamic

Conditioning: 28 EMOM

1 – 14/10 calorie row

2 – 8 burpee box step-ups 24/20″

3 – 14/10 calorie C2 bike

4 – 12 KB deadlifts 53/35#s

210420 FF WOD

Warmup: 12 EMOM

1 – machine :45

2 – 10 squats + 5 burpees

3 – 100 singles (move to 30 DU if you have them)

Conditioning: every 3:00 x 12 sets (alternate A/B/C)

A) 18/14 calorie row or C2 + 10 db power cleans 35/25# + 10 db STOH (rx+ 20/16 cals + 50/35# dbs)

B) 20 wall balls 20/14# to 10/9′ + 12 TTB (rx+ 20 TTB, sub 20 med ball sit-ups)

C) 30/24 calorie AB or 27/21 calorie Echo bike

notes: 2:15 cap on working time, start at any station but stay in order ABC

if you cannot complete the prescribed reps above, scale reps on each movement to allow you to complete all of the movements in each section in 2:15 or less, for example you might scale part A to 12 calorie row + 8 db power cleans + 8 STOH

210419 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Box Squats + 16 Reverse Lunges + :10 Machine Sprint + :20 Moderate

Strength: 24:00

A) 7 x 4 Box Squat @10+ lbs heavier than last week 6×5

*Rest max of :60 b/t sets

B) Amrap remainder:

3 High Box Jumps

:10 Machine Sprint

1 Paused Back Squat(3s) + 2 Back Squat

*Same weight as last week’s 1+1 or heavier

Conditioning: For time (7:00 Cap)

60/45 Cal AB or Echo

*EMOM including 0:00: 3 DB Devil’s Press

**Challenging weight on DBs

Extra: For completion

30 Toe Touches

20 V-ups

10 Hollow Rocks

20 V-ups

30 Toe Touches

210419 Burn WOD

Warmup: 10:00

3:00 machine + dynamic + 3:00 machine

Conditioning: 2:00 on/2:00 off x 8 sets (alternate A&B)

A) 200m run + max alt db snatches 45/30#S (cap on run of 1:15)

B) 15/12 calorie AB + 6 dbl db power cleans + max dbl db front squats 35/25#s (1:00 cap on AB)

*consistent reps every set on the snatches and dbl db front squats

210419 FF WOD

Warmup: 10:00

3:00 bike + dynamic + AMRAP: 5 front squats (build) + 10/10 banded lateral steps

Strength: 15:00

work to a 2rm front squat (testing 1rm next week)

Weightlifting: 10 EMOM

2 tng power cleans + 2 hang squat cleans

*reset after power cleans, build every 1-2 sets, start around 50% 1rm clean

Extra Credit: for quality

4 sets

10 db box step-ups 50/35#s to 24/20″

8/8 bb single leg deadlifts

15/12 calorie echo or AB

210416 Hybrid WOD

Warm-up: 10:00

10 BB Bench Press + 5 Inch Worms (arms only) + 10/7 Cal AB/Echo

Strength: 12:00 Amrap

3 Bench Press @85% of 3RM

20 L-sit Flutter Kicks (sub 10 L-sit Leg Raises)

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

4 Rds Each (YouGoIGo)

300/250m Row

20 Wall Balls

Extra: Amrap Remainder of Class

50 Single Unders

10 Deficit Push-ups

10 BB Bodyweight Rows

210416 Burn WOD

Warmup: 12 EMOM

1 – machine :45 (build each round)

2 – 12 alt step-ups

3 – 12 AKS

4 – 75 singles

Conditioning: 18 AMRAP

400m run/400m row (alt rounds)

5 rope walks (2 rope climbs if possible)

3-5 wall walks (sub 30 PU shoulder taps or 15 db strict press)

15 AKS 44/35#s

15 V-Ups (sub 30 toe touches)

Extra: 6 EMOM abs

coaches choice 🙂

210416 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 hi-hang snatch (BB) + 7/5 calorie machine + 8 AKS

Conditioning: 8:00 AMRAP x 3 w/3:00 rest between (w/partner)

1) 20 calorie AB or Echo (FF 16) sub 400m run

12 hang power cleans 135/95# rx+ 155/105#

24 AKS 53/35#s

2) 15 pullups (sub jumping or RR) rx+ 10 BMU

15 pushups

30 wall balls 20/14# to 10/9′

3) 400m row (FF 325m)

20 db hang snatches 50/35#s (sets of 5 then switch arms)

*one partner working at a time

Strength: time remaining in class

athletes choice – build to a 3rm back squat or 3rm deadlift

210415 Hybrid WOD

Warm-up: 12:00

:30 Machine + 20 Bodyweight Glute Bridges + 10 Reverse Lunges + 5 Paused FS (2s, build)

Strength: 25:00

A) 6-5-4-3-2+ Front Squat @80-90%

*Rest :90 b/t sets – start 6 around last week’s heaviest 5 and build each set

B) Amrap remainder:

10 BB Glute Bridges (2s pause at top, final FS weight)

:20/:20 SL Wall-sit

:30/:30 Side Plank

40 Heel Touches

Conditioning: For time (8:00 Cap)

4 Rounds of:

16 DB FR Reverse Lunges (40/30s)

8 Lateral Burpees over DBs

Buy-out:

16 Deadlifts @275/185

210415 Burn WOD

Warmup: 10:00

3:00 machine + dynamic + 3:00 machine

Conditioning: For Time (30 cap)

50/35 calorie AB

25 kb deadlifts 53/35#s (sets of 5-10 max)

30/25 calorie AB

25 dbl KB FR squats (same weight as deadlifts, sets of 5-10 max)

rest 5:00

*Repeat*

210415 FF WOD

Warmup: 10:00

3:00 machine + dynamic + 3:00 machine

Strength: 16 AMRAP

BB back rack reverse lunges x 8/8 (alt legs)

partner leg curls x 10

banded (at knees) BW glute bridges x 12 w/pause at top

banded good mornings x 12 w/:02 eccentric (lowering)

Conditioning: every 5:00 x 4 sets

50 air squats

100 singles (rx+ DU x 50)

25 air squats

12 db hang CJ 35/25#s (rx+ 50/35#s)

*4:15 cap on work each round, scale reps or weight as needed to complete in allotted time

210414 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 10 PVC Passthroughs + 10 BB Strict Press + 16 Alt DB Bent-Over Rows

Strength: 18:00

0:00-8:00: As many sets of

5 Push Press @75-85%+ (same weight as last week’s 4s)

10:00-18:00: Amrap

7 Pull-ups (:10 Hold at bottom + :03 Hold at top)

20 Leg Lifts over DB

:15-:20 BB OH Hold

Conditioning: E3MOM for 15:00

8 DB Power Cleans

8 Alt DB Thrusters

8 Push-up + Renegade Row

Steady pace AB/Echo until 3:00 (shoot for 60+/50+ Rpm or Cadence)

210414 Burn WOD

Warmup: 10:00

3:00 machine + dynamic + AMRAP: 5 RR + 5 pushups + 10 squats

Conditioning: every 6:00 x 5 rounds

row 750m/C2 bike 1500m (alternate rounds)

15 wall balls

15 db bench 35/25#s

210414 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 tempo pushups + 5 RR + 10 pass thrus + :30 machine

Strength: 16 AMRAP

db bench press x 8/8 (non-working arm locked out while performing 8 reps on R then L)

bb curl x 10 w/:02 eccentric

half kneeling kb strict press x 8/8

accumulate :20 chin-up hold

Conditioning: 4 rounds (16 cap)

15 deadlifts 165/115#

10 BFB

15 TTB (sub 20/14# medball situps)

10 BFB

*1-2 sets on DL, sets of 2-3 on TTB or sub situps, burpees steady pace

210413 Hybrid WOD

Warm-up: 12:00

2:00 Machine (inc pace) + Dynamic + Amrap: 5 Burpee Box Step-Overs + 10 Am Kbs + :10 Machine Sprint + :20 Machine (moderate)

Conditioning: 2:00 On 2:00 Off x 9

1- 500m C2 Bike + 10 DB Box Step-Over + Max BJO (24/20”)

2- 300m Row + Max Burpees over Rower

3- 175m Run + 8 Alt DB Devil’s Press + Max Alt DB Snatches

210413 Burn WOD

Warmup: 16 EMOM

1 – 12/9 calorie machine

2 – 100 singles

3 – 10 reverse lunges + 5 burpees

4 – 14 step-ups 24/20″

Conditioning: 20 EMOM

1 – farmers walk 200′

2 – 8 dbl db CJ 35/25#s

3 – bear crawl 100′

4 – 8 dbl db DL + 8 dbl db front squats

5 – walking lunge 100′

210413 FF WOD

Warmup: 8:00

12/9 calorie machine + 10 reverse lunges + 5 RR or 5 sPU + 10 db push press

Conditioning: 2 sets – 5:00 AMRAP w/2:30 rest between (42:30 total)

1) 5 db devils press 35/25#s

10 db push press

10/7 calorie AB or Echo

2) 10 BJSD 24/20″

10 dbl kb FR reverse lunges 35/26#s

10 pullups (scale up to C2B, scale down to RR or banded strict)

3) 15/12 calorie row/C2 bike

15 plate GTOH 45/25#s

16 alt. SL V-ups

210412 ARC Power Lifting (6:15-7:30pm)

Warmup: 12:00 AMRAP

machine 12/8 calories

5 db bench press (build)

5 bb box squats

10 kb sumo DL

:30 wall sit

Strength:

1) squat – 20:00

work to new 1rm then 5×3 at 85%

2) bench – 15:00

work to new 1rm then 5×3 at 85%

3) deadlift – 20:00

work to new 1rm then 5×3 at 85%

* need to establish new 1rm and openers for the Powerlifting meet on 4/26

210412 Hybrid WOD

Warm-up: 10:00

:45 Machine + 10 Box Squats(build) + 10 Kb Sumo DLHP + 10/10 SL Glute Bridges

Strength: 20:00

A) 6 x 5 Box Squat (@same weight or heavier than last week’s heaviest 6)

*Rest :45-:60 between sets

B) Amrap Remainder:

:45 Dkb FR Hold

:45 Arch Hold

1 Paused(3s) Back Squat + 1 Back Squat

*Keep Back Squats moderate/powerful

Conditioning: For time (14:00 Cap)

30 SKB Snatches

40 SKB CJ

50 SKB Squat Cleans

*EMOM including 0:00: 10 Push-ups (Max working time of :30)

**Same Kb throughout – switch hands on all exercises as needed

210412 Burn WOD

Warmup: 12 AMRAP (building pace)

250/200m row

5 pause RR, move to strict pullups or banded strict PU

10 bb push press

5 burpees

10 bb bent overs rows

Conditioning: 22 AMRAP

500/400m row

15 pullups (kipping, banded strict, or RR)

15 bb strict press

200m run

15 db box step-ups (one db 35/25#s)

15 ab-wheel rollouts

2104012 FF WOD

Warmup: 3 rounds

15/10 calorie machine

10 pvc pass thrus

10 rks

5 wall squats

Strength: front squat

work to a 3rm in 15:00 (finish heavier than last week’s 4rm)

Weightlifting: 10 EMOM

3 tng power cleans + 2 hang power cleans (start moderate and build every 1-2 sets)

*reset after the power cleans, focus on efficient cycling and speed

Extra credit: for quality – 4 sets

15/10 calorie AB or Echo bike

5 wall walks or 15 db strict press 35/25#s

10 db step-overs 50/35#s

210409 Hybrid WOD

Warm-up: 10:00

10 BB Bench Press (build) + :30 Hollow Hold + DB Curl 21s + 15 Banded Pullaparts

Strength: 20:00

A) Build to a 3RM Bench Press

B) Amrap remainder:

1:00 Acc. L-sit

5/5/5/5 DB Curls (hold opp db @90°

5 Bench Press @85% of above

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

30-20-10

DB Seated Strict Press

DB Stoh

30-30-30

Synchro Sit-ups

10-8-6

Rope Walks

210409 Burn WOD

Warmup: 8:00

3:00 machine at increasing pace + dynamic

Conditioning: 5 sets (30 cap)

25/18 calorie C2 bike

12 pullups (sub banded strict or jumping)

8 burpees to 6″ target

6 db man makers 35/25#s

2:00 rest after each set

*man maker is rowR + rowL + squat clean thruster (no pushups before rows)

210409 FF WOD

Warmup: 10:00

3 rounds at increasing pace

20/15 calorie machine + 10 tng deadlifts (start 95/65#) + :30 wall sit + :30 plank

Strength: every 1:30 x 8 rounds (alternate A & B for 4 rounds each)

A) 6 bar facing burpees + 10 deadlifts 225/155#

B) 6 burpees + :30 dbl kb front rack hold 53/35#s

*1:00 cap for work, deadlifts need to be at least 5s, prefer all 10 tng

Conditioning: for time w/partner (21 cap)

3 rounds

15 power cleans 135/95# + 30 wall balls 20/14# to 10/9′

into

3 rounds

15 front squats 155/105# (from floor) + 30 db bench press 50/35#s

into

3 rounds

15 deadlifts 225/155# + 25/18 calorie AB or Echo

210408 Hybrid WOD

Warm-up: 10:00

15/15 Banded Lateral Steps + 10 Banded Squats + 5 Tempo FS (31X1, build)

Strength: 25:00

0:00-15:00

5 Front Squats @80%+ (same weight as last week’s 4)

10 Ball Slams

:30 Sandbag/D-ball Bearhug

15:00-25:00

12 BB Glute Bridges (FS weight ++)

:45 Weighted Elbow Plank

4 Sandbag/D-ball Cleans

Conditioning: For time (8:00 Cap)

45/35 Cal Echo or AB

25 Deadlifts @155/105

15 Deadlifts @225/155

5 Deadlifts @275/185

210408 Burn WOD

Warmup: 12 AMRAP

250m row

10 pvc pipe OHS

10 RR

10 reverse lunges

500m C2

10 pushups

10 RKS

Conditioning: 25:00 AMRAP

15/10 calorie AB

50′ db walking lunges (at sides)

15 kb deadlifts 44/26#s

50′ bear crawl

15 db bench press 45/30#s

210408 FF WOD

Warmup: 12:00

3:00 machine easy + dynamic + AMRAP: 8 bb bench press + 10 band pull aparts + 10 AKS + :30 machine *build on bench press

Strength: 18:00 (3-4 working sets)

6/4/2 bench press (rest :20 after the 6, rest :20 after the 4, aim for around 80% 1rm)

20 alternating SL V-Ups

1:00 AB or Echo 60-65rpms/50-55rpms

20 seated plate twists

6 tempo pushups (21×1)

Conditioning: 1:00 on/ :30 off x 12 sets (Aerobic work)

*only C2 bikes if needed otherwise any equipment, start at and maintain a sustained pace around 75% effort for every set…should be REPEATABLE EFFORT

210407 Hybrid WOD

Warm-up: 10:00

Dynamic + 30 PVC Passthroughs + Amrap: 50 Single Unders + 10 Alt DB Snatches + 8/8 DB Suitcase DL

Conditioning: E5MOM for 30:00

1- 2 Rounds: 200m Run + 15 Am Kbs (44/26#)

2- 3 Rounds: 300m C2 Bike + 45 Single Unders (25 DU)

3- 4 Rounds: 3 DB Burpees + 2 Devil’s Press + 1 Man Maker

Extra: :15 On :15 Off x 4:00

Deadhang

210407 Burn WOD

Warmup: 8:00

40 calorie C2/row + dynamic

Conditioning: 28 EMOM

1 – 12 dbl db snatches (sub kbs)

2 – 14 single DB step-ups 24/20″ (one of the weights you used for snatches)

3 – run :45

4 – 8 burpees to 10# plate

210407 FF WOD

Warmup: 12:00

dynamic + power snatch technique

Weightlifting: every 2:00 x 6 sets

5 TNG power snatches (start light and add every 1-2 sets)

Conditioning: 3 rounds for time (14:00 cap)

20 TTB (sub 30 knee raises)

15 STOH 115/75#

10 power snatches (same weight as STOH)

2 rope climbs (4 rope walks)

Extra Credit: 8 EMOM

13/9 calorie AB or Echo

210406 ARC Fitness Class

Warmup: 12 EMOM

1 – bike :45

2 – jump rope :45 (sub jump to 10# plate)

3 – 5 squats + 5 RKS

Strength: 20 AMRAP

db or BW step-ups x 16 (alternating)

db bench press x 10

walking lunges x 25′

ring rows x 10

Conditioning: 12 AMRAP

3-5 rope walks (sub 10 RR)

10 situps

12/8 calorie machine

10/7 pusups

3-5 burpees

Extra: 5 EMOM

elbow plank :20 + :10 superman hold

210406 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 Ring Rows + 10 DB Push Press + 10/7 Cal Machine

Strength: 18:00

0:00-8:00: As many sets of

4 Push Press @75-85%+ (close to same weight as heaviest 3 from last week)

8:00-18:00: Amrap

:20-:30 BB OH Hold (use weight from above)

10/10 DB Bent-Over Row

5 Pull-ups

Conditioning: 16:00 Amrap

10 Push-ups

15 Wall Ball (20/14# to 10/9’)

-Rest :30-

15 DB Stoh (35/25s)

10 BBJO (24/20”)

-Rest 1:00-

210406 Burn WOD

Warmup: 8:00

3:00 machine + dynamic + AMRAP: 10 pass thrus + 10 squats

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

1) 750m row + 30 walking lunges steps + 10 db hang CJ

2) 1500m C2 bike + 15 ab wheel rollouts + 200′ farmers walk db or kb (AHAP)

3) 35/25 cal AB + 20 step-ups (or box jumps) + 20 situps

210406 FF WOD

Warmup: 8:00

3:00 machine at 75% + AMRAP: 8 kip swings + 10 band pull-aparts + 2 wall walks + :30 machine

Conditioning: 2 sets at 85-90% effort (2:30 rest btw AMRAPs) 42:30 total time

1) 5:00 AMRAP

10/7 calorie AB or ECHO + 8 pullups + 12 alt db snatches (35/25#s)

*sub 2-3 BMU for pullups

2) 5:00 AMRAP

10/7 calorie row or C2 bike + 20 DU (50 singles) + 12/8 pushups

3) 5:00 AMRAP

10 burpees + 10 AKS 53/35#s + 5/5 SA KB thrusters (same weight as AKS)

*goal is to work at a sustained pace, get more work done in each AMRAP the second time thru

210405 Hybrid WOD

Warm-up: 10:00

2:00 Machine (inc every :30) + Dynamic + Amrap: 10 Box Squats(build) + 5 Burpees

Strength: 20:00

6 Box Squats (10-20# heavier than last week’s 8)

8/8 Bulgarian Split Squat

10/10 SL Glute Bridge

12 Heavy Russian KBS (in sets of 4-6)

Conditioning: For time (5:00 Cap)

25/18 Cal AB or Echo

20 DDB Snatches (40/30s)

15 DB Front Squats

10 DB Thrusters

Extra: 2 Rounds

:30 SL V-ups

:30 Heel Taps

:30 Hollow Hold

:30 Elbow Plank

:30 Rest

210405 Burn WOD

Warmup: 4 rounds

15 calorie machine

10 bb curls

:30 plank

10 bb strict press

:30 wall sit

Conditioning: 6 sets

20/15 calorie machine (switch each round btw 2 machines of your choice)

20 plate GTOH

20 seated russian twists (35/25# plate, feet elevated)

15 hand release pushups

15 V-ups

rest :90 between sets

210405 FF WOD

Warmup: 3 rounds (nasal breathing only)

15 calorie machine

30 singles unders

10 reverse lunges

5 pushups

Strength: front squat

work to a 4rm in 15:00 (finish heavier than last week’s 5rm)

Weightlifting: 10 EMOM

2 tng power cleans + 2 hang power cleans (start moderate and build every 1-2 sets)

*reset after the power cleans, focus on efficient cycling and speed

Extra credit: for quality

50 TTB or situps

50 wall balls 20/14# to 10/9′

50 BJSD 24/20″

*focus on moving at a steady pace with great quality, TTB should be sets of 2-5, avoid doing singles unless it’s your last 10 reps, wall balls minimum sets of 10 or scale the height/weight

210402 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Bench Press + 5 Tempo Push-ups + 5 Burpees

Strength: 18:00

2/1/1+ BB Bench (Rest :30 b/t reps, start @85%+)

0:55 L-sit (Rig/Rings/Parallettes)

10 Push-up + Renegade Row

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

1200m Row

40 Heavy DB Snatches (70/50#+)

800m Row

40 Seated DB Strict Press

400m Row

40 DB Box Step-Overs

210402 Burn WOD

Warmup: 8 EMOM

7 calorie C2 bike + 8 alt db snatches

Conditioning: 5 rounds for time (30 cap)

1200/1000m C2 bike

50′ walking lunges (bodyweight)

10 db STOH 35/25#s

10 bb back squats (out of rack) 115/85#

10 db bench press 35/25#s

210402 FF WOD

Warmup: 12:00

dynamic + AMRAP: 1:00 machine + 10 squats + 8 alt db snatches + 10 situps

Conditioning: for time (13 cap) w/partner

60 wall balls 20/14# to 10/9′

20 db devils press 35/25#s

60 air squats

20 dbl db snatches 35/25#s

60 hang power cleans 95/65#

20 db thrusters

Weightlifting: 10:00

find a 1rm for the complex: 1 power clean + 2 hpc + 3 front squats

210401 Hybrid WOD

Warm-up: 10:00

10/10 SL Glute Bridges + 5 BB FS + 10/10 Banded Lateral Steps + 10 Banded Squats

Strength: 25:00

0:00-15:00:

5/5 PVC/DB/KB OHS (10 reps with PVC)

4 Front Squat @80%+ (continue to build off progression)

:30 Superman/Arch Hold

15:00-25:00:

10 BB Glute Bridges (first working set with final front squat weight)

10/10 DB/KB SL RDL

1:00 Elbow Plank

Conditioning: 2 Rounds for time (10:00 Cap)

30 Wall Ball (20/14# to 10/9’)

5 DDB Squat Cleans

20/15 Cal AB or Echo

5 DDB Squat Cleans

*Heavy DBs but should be able to do 5 unbroken squat cleans with DB weight

210401 Burn WOD

Warmup: 8:00

40 calories + dynamic

Conditioning: 1:00 on/:30 off x 4 sets

C2 bike

jump rope

wall walks (sub should taps)

single DB or KB hang CJ (switch hands every 5 reps)

kb goblet squats 44/26#

210401 FF WOD

Warmup: 10:00

3:00 machine (increasing pace) + dynamic + AMRAP: 5 RR + 10 AKS + 15 squats

Strength: 16 AMRAP (3-4 sets)

8/8 SA db bench press (1 db)

8 bb curls w/:02 pause at top position, flexed

8 deficit pushups 4-6″ (45# plates or red pads)

8 pause ring rows (:02 pause at top position)

Conditioning: 20 EMOM

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

2 – 16/12 calorie C2 bike

3 – 6/6 SDB hang CJ 50/35#s

4 – 16/12 calorie row

5 – rest

*:45-:50 max working time on each station

210331 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Machine Build-up + :30 Hollow Hold + 20 Reverse Lunges

Conditioning: 10:00 x 3

A) E2MOM

16 SL V-ups + Max Run until 1:30

B) EMOM

1- C2 (moderate pace)

2- C2 Standing (damper 10 – fast pace)

C) Every :30

1- Row sub 2:10/2:30

2- Row sub 2:00/2:20

3- Row sub 1:50/2:10

4- Rest

*3:00 Rest b/t each

210331 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 200m run + 10 alt db snatches + 10 pass thrus + 10 step-ups

Conditioning: 18 AMRAP

200m run (1:30 cap)

20 alt db snatches 35/25#s

15/10 cal AB

20 alt db step-ups with single DB 35/25#s

15/10 cal row

20 wall balls 20/14# to 10/9′

Extra: 5 EMOM

12 SL alt. V-ups + 12 situps

210331 FF WOD

Warmup: 12:00

40/30 calories + dynamic + AMRAP: 5 deadlifts (build) + :30 plank + 10 RKS

Strength: 16 AMRAP (3-4 working sets)

5 tng deadlifts (build to 5rm for the day)

200′ db farmers walk (AHAP)

8/8 half-kneeling Pallof press

:30 weighted elbow plank

Conditioning: 5 AMRAP x 3 w/ :90 rest between

1) 8 front squats + 8 STOH + 8 BFB 115/85#

2) 35 DU (100 singles) + 12 pullups + 12 pushups (option to sub 3 BMU for pullups)

3) 20 alt db snatches + 12 single db step-ups (50/35#s, 24/20″)

210330 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Push Press + 10 Ring Rows + 10/7 Cal AB/Echo

Strength: 20:00

5-4-3-3-3…etc Push Press @75-85%+

10 Plyo Push-ups

5 Pull-ups (first 2 reps :02 pause at 90° up/down – scale to keep 5 reps unbroken)

20 Alt DB Hammer Curls

Conditioning: 15:00 Amrap

40 SDB Hang CJ (switch every 5 reps)

30/21 Cal AB/Echo

20 SDB Thrusters (switch every 5 reps)

10 Alt DB Devil’s Press

210330 Burn WOD

Warmup: 12 EMOM

1 – bike/row :45 (increase pace every round)

2 – 14 reverse lunges

3 – 12 AKS

4 – 14 situps

Conditioning: 28 EMOM

1 – 14/9 calorie AB/Row (switch each round)

2 – 100 singles (35 DU)

3 – 15 AKS 44/35#

4 – 12-15 V-ups or TTB (sub 20 SL alt V-Ups)

210330 FF WOD

Warmup: 10:00 AMRAP

dynamic + AMRAP: 5 push press (build) + 10 pass thrus + 3 inch worms + 5 tempo pushups

Strength: 18 AMRAP

5 bb push press (start around 60-70% and build)

12 dbl db skull crushers (laying on bench)

12 alt kb pendlay rows

1:00 AB or Echo bike (men 65-70rpms, women 58-63rpms)

Conditioning: 5 rounds for time (17:00 cap)

5 power cleans 155-185/105-125# (heavy enough to do steady singles)

15 TTB (sub 15 V-ups or 30 toe touches)

15/10 calorie AB or Echo bike

rest 1:00

*3:30 cap for each round, if you cannot complete prescribed work+rest in that time, decrease weight on BB or reps on TTB/bike. DO NOT shorten rest between rounds.

210329 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Push-ups + 5 Burpees + 8 Box Squats (build) + 10/10 Banded Forward/Backward Steps

Strength: 22:00

8 Box Squats (10-20# heavier than last week’s 10)

15 DB Sit-ups

28 DB Bench Press (7 each – B. half/T. half/Full/Slow)

15 Reverse Crunches

Conditioning: 4 Rounds for time (10:00 Cap)

10 Deadlifts*

12 BFB

24 Air Squats

*Rds 1/2: 225/155 – Rds 3/4: 275/185

210329 Burn WOD

Warmup: 10:00 AMRAP

40 calories + dynamic + AMRAP: 10 db DLs + 10 cal AB/Echo + 10 walking lunges

Conditioning: 10 rounds (30:00 cap)

10 db deadlifts 40-50/25-35#s

5 db front squats

25′ walking lunges (dbs at sides)

5 db hang CJ

25′ walking lunges (dbs at sides)

rest 1:1

210329 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 front squats + 10 reverse lunges + :30 machine (build on FS)

Strength: 18 AMRAP

front squats x 5 (build each set to a tough 5rm for the day)

partner leg curls x 8

alt db step-ups x 16

SL glute bridge x 8/8

Conditioning: 6 rounds

10 db deadlifts 40-50/25-35#s

5 db front squats

25′ walking lunges (dbs at sides)

5 db hang CJ

25′ walking lunges (dbs at sides)

rest 1:1

*work with a partner and share a lane/dbs..start under the rig and work towards the opposite wall and back

210326 WOD (Wear your BLUE – Fundraiser WOD for Julie Ann T.)

Warmup: 8:00 AMRAP

10 RKS + 10 scap pullups + 10 squats + 3 wall walks + :30 machine

Conditioning: “Julie Ann” 45:00 AMRAP w/partner

2021m C2 bike/1010m row (alternate machine each round)

45 SA db CJ (switch hands every 5 reps) 50/35#s

16 handstand pushups (sub 32 db strict press 35/25#s)

45 dbl kb front squats 53/35#s

2 rope climbs (sub 4 rope walks)

45 deadlifts 185/125#s

210325 Hybrid WOD

Warm-up: 14:00

Dynamic + 20 Paused Back Squats + Amrap: :45 Machine + 7/7 Cossack Squats + 5 Back Squats (build)

Strength: 24:00

A) Find 1RM Back Squat

B) Amrap remainder:

20/20 Banded Lateral Steps

10/10 SL Glute Bridges

3 Front Squats (@80%+)

Conditioning: Amrap rest of class

6 Alt DB Snatches (heavier than last week)

300m C2 Sprint (seated)

9 Dball Slams

300m C2 Sprint (standing damper 10)

12 Heavy Russian KBS

:30 moderate machine

210325 Burn WOD

Warmup: 10:00 AMRAP

40 calorie machine + dynamic + AMRAP: 8 goblet squats + 15 band pull-aparts + 8 pushups + 10 squats

Conditioning: 10 AMRAP x 3 w/2:00 rest between

1) 1000m C2 bike + 6/6 SA db hang CJ + 6 lateral burpees over dbs + 6/6 SA db thrusters

2) 15/10 calorie AB + 10 kb step-ups + 10 alt kb bent over rows + 15 situps

3) 500/400m row + 12 bb curls + 12 bb strict press + 12 bb high pulls

210325 FF WOD (recovery/accessory day)

Warmup: 10:00

40/30 calorie machine + dynamic + AMRAP: 8/8 db PP + 10 pass thrus + 20 shoulder taps + :15 knee raise hold

Strength: 18 AMRAP

half-kneeling Filly press x 8/8 (db in working hand, heavier KB front rack in other)

chin-up x 6 (sub w/band across J-cups or sub :15 chin hold)

L-sit hold x :20 accumulated (use black or yellow paralletes)

2-point plank x :15 per side (opposite foot and elbow down)

sotts press x 8 (pvc pipe or empty bar, shorten squat depth to maintain upright torso)

Conditioning: 12 EMOM

:40 on/:20 off, any machine

minute 1-3: 75%

minute 4-6: 80-85%

minute 7-9: 90%

minute 10-12: 90-95%+

*start moderate and increase pace, rpms, etc every 3 minutes…there should be a noticeable increase in HR throughout…DO NOT start fast and fade, start slow and finish fast

Extra: time remaining (break into 3 groups)

1 – 3-5:00 foam roll

2 – 3-5:00 couch (not on wall, benches only), pigeon, etc lower body stretch

3 – 3-5:00 shoulder/lat/pec stretch on wall or with bands

210324 Hybrid WOD

Warm-up: 10:00

40/30 Cal Machine + Amrap: 10 Am Kbs + 5/5 Light DB Thrusters + :30 Machine Buildup

Conditioning: 1:00 On :30 Off x 4 Rds

1- AB/Echo (64+/55+ rpm)

2- 10 Wall Ball (14/10 to 10/9’) + 5 Air Squats

3- Assault Runner (9+ km/h)

4- :10 Hollow Hold + 5 Sit-ups

5- Burpees to 6”

6- Rest

210324 Burn WOD

Warmup: 15 AMRAP (increasing pace)

run 200m (C2 bike 500m)

10 db bench press

5 pullups (sub strict banded)

10 pass thrus

5 burpees to 6″

10 banded good mornings

Conditioning: 20 AMRAP

run 400m/C2 bike 1000m (2:30 cap on run)

15 db bench press (in 1-2 sets)

10 kb deadlifts (AHAP 1-2 sets)

5 strict pullups

*think of the bench, deadlifts, and pullups as “strength building”, increase weight if possible and make PU difficult, singles is okay

210324 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 hang power cleans (build) + 10 pass thrus + 5 wall squats

Weightlifting: every :75 x 12 sets

3 power cleans (reset between, no TNG)

Conditioning: for time (14 cap)

50-40-30-20-10 alt db snatches 50/35#s

15-20-25-30-35 pushups

210323 Hybrid WOD

Warm-up: 10:00

0:00-2:00: Row/C2

2:00-8:00: 10 PVC Passthroughs + 5/5 DB Strict Press + 10 Air Squats

8:00-10:00: Row/C2 (opposite machine)

Strength: 20:00

Build to a 1RM BB Push Press (within 6-8 mins)

Amrap remainder:

3 Wall Walks

6-8 Strict Pull-ups (:02 pause at 90° on way up/down)

:30 BB OH Hold (as heavy as possible)

:30 Ring Row Hold (chest touching rings)

Conditioning: 15:00 Amrap

75 Single Unders

15/10 Cal Machine (switch each round)

5/5 KB Snatch + Stoh

—Rest 1:00 B/T Rounds—

**1 Snatch + 1 Stoh = 1 rep

210323 Burn WOD

Warmup: 10:00

40 calorie machine + dynamic + AMRAP: 50 singles + 10 pass thrus + 10 DB push press

Conditioning: 28 EMOM

1 – 15 db push press 35/25#s + 5 db front squats

2 – 100 single unders (50 DU)

3 – 12-15 wall balls

4 – :40 wall sit

210323 FF WOD

Warmup: 12 EMOM

1 – 15/12 calorie row/C2 bike (alt rounds)

2 – 75 singles

3 – 8/5 pushups + 5 burpees

4 – :30 elbow plank

Conditioning: every 5:00 x 5 sets w/2:00 rest between

1) C2 bike 2250/2000m

2) 3 rounds: 15 DB thrusters 35/25#s + 12 burpees

3) row 1250/1000m

4) 3 rounds: 15 box jump overs + 2 rope climbs (sub 4 rope walks)

5) 3 rounds: 5 wall walks (30 PU shoulder taps) + 50 singles (sub 30 DU)

*if you finish the work early you get extra rest, otherwise work the entire 5:00 if you’re not finished

210322 PL Class (Arc Members)

Warmup: 10 AMRAP

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

Squat: 20:00

5×5 @ 70% 1rm + 3 rounds: 10 db walking lunges (at sides) + :30 wall sit

Bench: 20:00

5×5 @ 70% 1rm + 3 rounds: 12 pushups + 10 ring rows + 15 band tri extensions

Deadlift: 20:00

5×5 @ 70%

Extra: 10:00

cool down and stretch

210322 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 10 Box Squats + 10 Reverse Lunges + :30 Wall-sit

Strength: 20:00

10 Box Squats

20/20 Banded Lateral Steps

30’/30’ DB OH Lunge (R/L)

*10 SL V-ups after each exercise

Conditioning: E5MOM for 15:00

10 Reverse Lunges @135/95

15 Lateral Burpees over bar

20 Deadlifts

15 Push-ups

10 Reverse Lunges

210322 Burn WOD

Warmup: 10:00 AMRAP

20/15 calorie C2 bike/row

20 walking lunges

15 pass thrus

10 RKS

5 burpees

Conditioning: 5 rounds (30:00 cap)

1000m row/2000m C2 bike (alt rounds)

25 box jumps 24/20″ (sub 35/25# single DB step-ups)

25 AKS 35/26#

210322 FF WOD

Warmup: 3 rounds (10:00)

15/10 calorie machine

10 pvc pipe OHS (move to empty bb by last round)

3 inch worms

5 push-ups + 5 RR or sPU + 5 kip swings

Strength: 18:00

0-10:00 – work to 1rm OHS for the day

10-18:00 – complete 5×1 at 90% of above

*substitute FS for OHS

Conditioning: 16 AMRAP

25 wall balls 20/14# to 10/9′

25 deadlifts 155/105#

50 air squats

25 AKS 53/35#s

25/18 calorie AB/Echo

50 air squats

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