Workout of the Day

06/18/22 WOD

Warmup: 10:00

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

Conditioning: For Time (group of 3)

100 calorie machine (row/echo/ski)

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

80 calorie machine

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

60 calorie machine

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

40 calorie machine

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

20 calorie machine

06/17/22 Hybrid WOD

Warm-up: 8:00

10 PVC Passthroughs

10 DB Z Press

5 Bottom Half Burpees

5 Burpees

Strength: 20:00

2×7 Strict Press @60% +5-10#

3×4 Strict Press @75% +5-10#

Amrap remainder:

Max DB Seated Press into Incline Bench

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

:30 Ab Wheel Plank

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

16 Wall Walks

32 Devil’s Press

16 Wall Walks

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

06/17/22 FF WOD

Warmup: 3 rounds

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

10 alt cossack squats

100 single unders

Strength: 15:00 AMRAP

bb snatch grip SL RDL x 8/8

dbl db (at sides) walking lunges x 20 steps

kb goblet 1-1/4 squats x 10

Conditioning: 22 AMRAP w/partner

400m run (together)

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

400m run (200m relay style)

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

400m run (together)

25 calorie bike (AB/Echo, FF 18)

06/17/22 Burn WOD

Warmup: 3 rounds

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

10 alt cossack squats

100 single unders

Conditioning: 25 AMRAP w/partner

400m run (together)

25 db thrusters

400m run (200m relay style)

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

400m run (together)

25 calorie bike (AB/Echo, FF 18)

06/17/22 Summer Athlete Program

Warmup: 15:00

8:00 foam roll + stretch

7:00 dynamic (start with 400m run)

Strength: 30:00

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

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

2a) inverted bb rows x 10

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

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

SA farmers carry 100/100′

SA OH carry 100/100′

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

seated straight leg lift over db x 20 alt

06/16/22 Hybrid WOD

Warm-up: 18:00

7:00 Stretch/foam roll

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

Amrap:

1.5 Sled Laps

10 Cossack Squats

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

Strength: 4 Rds

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

10 Alt 1&1/4 Pistol Squats

*Scale with rings/rig

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

1 HEAVY Sled Lap

**Stretch remaining time

06/16/22 Summer Athlete Program

Warmup: 15:00

8:00 foam roll + stretch

7:00 dynamic (start with 400m run)

Strength: 30:00

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

1b) partner hamstring curls 4×8

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

2b) banded face pull 4×20

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

sled down/back

1:00 dbl kb front rack hold

PU plank kb pull thru x 16 alt

bar hang x 1:00 (accumulated)

06/16/22 FF WOD

Warmup: 10:00

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

Conditioning: 40 AMRAP

800m run (gas station car wash and back)

3 rope climbs (6 tough rope walks)

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

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

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

06/16/22 Burn WOD

Warmup: 10:00

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

Conditioning: 25 AMRAP

800m run (gas station car wash and back)

3 rope climbs (6 tough rope walks)

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

15 dbl kb front rack squats (2 sets)

15 STOH (same weight as FS)

06/15/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

10 PVC Passthroughs

:30 Scap Push-ups

:30 Scap Pull-ups

:15 L-sit Hang

Core: 18:00 Amrap

10 Skb Sidebends

15 Side V-ups

20 Sideplank Pulses

*Complete above all on R then L before

30 Elbow Plank Hip Dips

Conditioning: Time remaining

10 Pull-ups

15/10 Echo (65/55+ cadence)

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

10 Ddb/Dkb Bent-over Rows

5 D-ball/Sandbag Over Box (48/40”)

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

06/15/22 FF WOD

Warmup: 3 sets

SA kb bottoms up carry x 100′ (50/50)

scap pushups x 10

passive hang x :20

band pull-aparts x 15

Strength: 25:00

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

1b) dbl db bent over row 3×10

2a) strict bar/bench dips x 12

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

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

Conditioning: 15:00 AMRAP

12 hang power cleans 135/95#s

12 dual kb/db push press

15/12 calorie machine

12 pullups (rx+ c2b or 5 BMUs)

06/15/22 Burn WOD

Warmup: 3 sets

SA kb bottoms up carry x 100′ (50/50)

scap pushups x 10

passive hang x :20

band pull-aparts x 15

Conditioning: 18:00 AMRAP

12 hang power cleans 135/95#s

12 dual kb/db push press

15/12 calorie machine

12 pullups (rx+ c2b or 5 BMUs)

Extra: For Time

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

06/15/22 Summer Athlete Program

Warmup: 15:00

8:00 foam roll + stretch

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

Strength: 30:00

1a) BB strict press 3×8

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

2a) BB deadlift 3×8

2b) broad jump 3×5 (reset after each)

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

10/10 single leg glute bridge (on floor)

100/100′ SA DB OH carry

200′ dbl db farmers walk

100 single unders

06/14/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

3 BB Strict Press + 3 Push Press

10 PVC Passthroughs

:45 Machine

Strength: Push Press (18:00)

4 Rds:

5 @80%

1 @90%

*100’/100’ DB OH Carry after each RD

Conditioning: 4 RFT (17:00 Cap)

15 BBJO (24/20”)

15 Push-ups

5/5 DB Stoh

*Rest 1:30 b/t each set

06/14/22 FF WOD

Warmup: 3 sets

5 db deadlifts

5 db hpc

5 db strict press

5 yoga pushups

50 jump rope

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

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

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

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

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

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

Conditioning: For Time

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

calorie machine

hand release pushups

rest 3:00

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

calorie machine

deadlift 205/135#s

06/14/22 Burn WOD

Warmup: 3 sets

5 db deadlifts

5 db hpc

5 db strict press

5 yoga pushups

50 jump rope

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

Conditioning: For Time

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

calorie machine

hand release pushups

rest 3:00

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

calorie machine

deadlift 205/135#s

Extra: For Time

60/40 calorie AB or Echo

06/14/22 Summer Athlete Program

Warmup: 15:00

8:00 foam roll + stretch

7:00 dynamic (start with 400m jog)

Strength: 30:00

1a) bb bench press 3×10

1b) band pull-apart 3×20

2a) DB bench press 3×10

2b) alt kb gorilla row 3×16

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

15 pushups

100′ bear crawl

25 situps

10/7 calorie AB/Echo bike recovery

06/13/22 Hybrid WOD

Warmup: 10:00

Dynamic

Amrap:

15 Banded Air Squats

10/10 Bulg SSJ

:45 Run

Strength:

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

*Heavier weight than last week’s 8/8

:30 Cyclist Squat Hold

:30 Goblet Wall-sit

:15/:15 Wall-sit

**Complete 3 rds + 4th set of BSS

Conditioning: 9:00 EMOM

1] 15/12 Cal C2 Bike

2] 12/9 Cal Echo

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

06/13/22 FF WOD

Warmup: 8:00

dynamic + AMRAP

10 reverse lunges

12 bent over band pull aparts

10 pass thrus

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

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

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

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

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

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

1) 2-4-6-8…etc

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

*5 calorie machine after each set

2) 2-4-6-8…etc

TTB or strict knee raises

*5 calorie machine after each set (different machine)

06/13/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP

10 reverse lunges

12 bent over band pull aparts

10 pass thrus

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

1) 2-4-6-8…etc

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

*5 calorie machine after each set

2) 2-4-6-8…etc

TTB or strict knee raises

*5 calorie machine after each set (different machine)

Extra: every 2:00 x 5 sets

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

06/13/22 Summer Athlete Program

Warmup: 15:00

8:00 foam roll + stretch

7:00 dynamic (start with 400m jog)

Strength: 30:00

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

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

2a) banded good morning 4×12

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

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

15 RKS

15/15 banded lateral steps

1:00 elbow plank

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

Time remaining: stretch/foam roll

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

06/11/22 WOD

Warmup: 10:00

dynamic + AMRAP

10 pass thrus

10 pvc OHS

10 reverse lunges

10 AKS

Conditioning: Teams of 3 (30 cap)

1) 200 wall balls + 100 calorie machine

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

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

4) 100 kb goblet squats + 200 situps

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

Extra: 8 EMOM

machine of choice (no C2 bikes)

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

06/10/22 Hybrid WOD

Warm-up: 8:00

10 PVC Passthroughs

5/5 DB OH Tricep Ext

10 DB Z Press

5 Burpees

Strength: 20:00

2×10 Strict Press @60%

3×5 Strict Press @75%

Amrap remainder:

8 DB Incline Bench

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

:30 Arms Extended Plank

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

3 Rds:

30 BB Push Press

20 BFB

2 Rds:

30 Dkb CJ

20 Dkb Snatches

1 Rd:

1200m Run

06/10/22 FF WOD

Warmup: 10:00

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

Conditioning: 35:00 w/partner

Part A) 25:00 cap

1) 30-20-10

bb thrusters 95/65#

ttb (sub db wtd situps)

calorie machine (FF 20-15-10)

2) 3 rounds

50 synchro squats

30 synchro AKS 53/35#s

3) 30 burpee box jump overs 24/20″

30 dbl db devils press

30 burpee box jump overs 24/20″

directly into…

Part B)

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

06/10/22 Burn WOD

Warmup: 10:00

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

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

1) 30-20-10

db thrusters

ttb (sub db wtd situps)

calorie machine (FF 20-15-10)

2) 3 rounds

50 synchro squats

30 synchro AKS 53/35#s

3) 30 burpee box jump overs 24/20″

30 dbl db devils press

30 burpee box jump overs 24/20″

06/09/22 Hybrid WOD

Warm-up: 18:00

7:00 Stretch/foam roll

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

Amrap:

1 Sled Lap

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

10 Forward Lunges onto Red Pad

8/8 OH Walking Lunges

Strength: 4 Rds

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

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

*Scale with rings/rig

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

**Stretch remaining time

06/09/22 FF WOD

Warmup: 7:00

dynamic + 2:00 machine

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

1) 8 AMRAP

15/12 calorie Echo bike/AB

15 pullups

15 box jumps

2) 8 EMOM

1 – 15/12 calorie row

2 – 12 lateral burpees over the rower

3) 8 AMRAP

15/12 calorie ski or run

20 alt db snatches

30 DU (scaled 90 sinlges)

4) 8 EMOM

1 – 15 deadlifts 135/95#

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

06/09/22 Burn WOD

Warmup: 7:00

dynamic + 2:00 machine

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

1) 8 AMRAP

15/12 calorie Echo bike/AB

15 pullups

15 box jumps

2) 8 EMOM

1 – 15/12 calorie row

2 – 12 lateral burpees over the rower

3) 8 AMRAP

15/12 calorie ski or run

20 alt db snatches

30 DU (scaled 90 sinlges)

4) 8 EMOM

1 – 15 dbl kb deadlifts

2 – 8 dbl db hang CJ

06/08/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

10 PVC Passthroughs

:30 Scap Pull-ups

10 Strict Knee Raises

Core: E2MOM for 16:00

A] 10 Dkb OH Sit-ups

:15 Hollow Hold

20 Toe Touches

B] 30 V-ups

Conditioning: Time remaining

10 Pull-ups

1:00 Machine

200’ Farmer Carry

1:00 Machine

100’ D-ball/Sandbag Carry

-1:00 Rest-

06/08/22 FF WOD

Warmup: 10:00

5:00 stretch/foam roll

5:00 dynamic

Strength: 15 AMRAP

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

bar or bench dips x 10-15

standing bb reverse curl x 12

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

Conditioning: 20 EMOM

1 – 12/9 calorie ski

2 – 12 dual kb bent over rows

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

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

06/08/22 Burn WOD

Warmup: 10:00

5:00 stretch/foam roll

5:00 dynamic

Conditioning: 20 EMOM

1 – 15/12 calorie C2 bike

2 – 12 dual kb bent over rows

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

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

Extra: 8 EMOM

1 – 12/9 calorie ski

2 – 15/10 pushups

06/07/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

3 BB Strict Press + 5 Push Press

10 PVC Passthroughs

7 Cal Ski

Strength: Push Press (20:00)

3 Rds:

5 @75% 

4 @80%

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

*:15/:15 RR hold after each set

Conditioning: E3MOM for 15:00

Rds 1/3/5:

2 Wall Walks

6 Alt Devil’s Press

12 Push-ups

12 Wall Ball (20/14# to 10/9’)

Rds 2/4:

500/450m Ski or Row

06/07/22 FF WOD

Warmup: 8:00

dynamic + AMRAP

8 goblet squats

8 alt cossack squats

8/8 banded lateral steps

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

bb back squat x 10 (use box if needed)

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

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

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

Conditioning: 15 EMOM

1 – 12/9 calorie machine

2 – 15 RKS 53/35#s

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

06/07/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP

8 goblet squats

8 alt cossack squats

8/8 banded lateral steps

Strength: 12:00 AMRAP (2 rounds)

bb back squat x 10 (use box if needed)

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

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

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

Conditioning: 15 EMOM

1 – 12/9 calorie machine

2 – 15 RKS 35/26#s

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

06/06/22 Hybrid WOD

Warmup: 10:00

Dynamic

Amrap:

15 Banded Air Squats

15/15 SL Glute Bridges

:30 Standing C2 Bike

Strength:

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

*Heavier weight than last week’s 10/10

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

:30 Goblet Wall-sit

**Complete 3 rds + 4th set of BSS

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

200m Run

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

06/06/22 FF WOD

Warmup: 10:00

5:00 stretch

5:00 dynamic

Strength: 18 AMRAP

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

supinated bb row x 12

kb floor press x 10

standing dbl db hammer curl x 12

Conditioning: 5 rounds for quality

30 jumping lunges

15 db bench press

30 kb Russian twists

15 pushups

06/06/22 FF WOD

Warmup: 10:00

5:00 stretch

5:00 dynamic

Conditioning: 5 rounds for quality (20 cap)

30 jumping lunges

15 db bench press

30 kb Russian twists

15 pushups

Extra: 3 rounds for quality

20 ab wheel rollouts

20 alt v-ups

20 strict knee raises