Workout of the Day

210624 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Front Squat (build) + 15/15 Banded Lateral Steps + :45 C2 Bike (damper 8/10 Seated/Standing – Alt Rds)

Strength: 16:00

4×4.3.2 Front Squat @80% of 1RM Front Squat

*Rest :30 between Reps – 2:00 between set. Same weight as last week’s 3.2.1

Conditioning: Amrap remainder

200m Run Sprint

3 Sled Push Laps

8 UB DB Cluster

10 BBJO (24/20”)

*Perform each movement as fast/heavy as possible – rest as needed between to maintain intensity

210624 Burn WOD

Warmup: 8:00

dynamic + 3:00 machine

Conditioning: 25 EMOM

1 – 5 burpee box step-ups (5/6/7/8/9)

2 – 12 db thrusters (12/11/10/9/8)

3 – 5 calorie AB (5/6/7/8/9)

4 – 12 heavy kb deadlifts 53s/44s (12/11/10/9/8)

5 – rest

*5s increase by one rep each round, 12s decrease by one rep each round

210624 FF WOD

Warmup: 8:00

dynamic + 3:00 machine

Strength: 20 AMRAP

BB glute bridge x 10 (build to 1rm front squat weight)

banded monster walk x 10 steps forward + 10 backwards

tempo box pistol x 6/6 (stand on side of box, control decent and only touch foot on the ground if needed, keep your foot flat as you squat)

BB box squat x 10 (light to moderate, wide stance, toes out, push hips back and hinge w/vertical shins, squeeze at the top)

Conditioning: for time (6:00 cap)

30 CJ 95/65# (rx+ 115/85)

30 lateral burpees over the bar

*pick a weight you can do 10-15 reps UB to start

Extra: E2MOM x 5

200m sprint

210623 Hybrid WOD

Warm-up: 10:00

5 BB Strict Press + 5 BB Push Press + :30 Deadhang + 10 PVC Passthroughs + :45 Machine

Strength: 20:00

0:00-15:00:

2 BB Strict Press + 4 BB Push Press (ahap, goal is 90%+ of last week’s 1+5)

1:00 Arch Hold

20 In&Outs + 16 SL V-ups + 12 Reverse Crunches

17:00-17:45 and 19:15-20:00

:45 OH BB Hold (heavier than last week)

Conditioning:

3:00 AB or Echo (65/55+ Rpm|Cadence)

-:30 Rest-

4 Rds of: :30 On :15 Off

:30 Max Pull-ups

:30 Max BB Stoh (Push Press only if needed)

:30 Hollow Hold

-1:00 Rest after 4 Rds-

3:00 AB or Echo (65/55+ Rpm|Cadence)

210623 Burn WOD

Warmup: 12 EMOM

1 – c2 bike 13/10 cals

2 – 16 reverse lunges

3 – 5 RR + 5 pushups

4 – 10 pass thrus

Conditioning: 25 AMRAP

12/10 calorie AB or 10/8 calorie Echo

15 db bench press

200′ kb farmers walk

15 jump squats

200′ kb OH carry (100r/100l)

15 medball situps

210623 FF WOD

Warmup: 10:00 AMRAP

12/8 calorie machine + 10 pass thrus + 5 bb floor press + 15 banded pullaparts

Strength: 16 AMRAP

BB floor press x 5 (build every set)

db bent over row x 8/8

dbl db push press x 8

standing bb curl x 10

Conditioning: 4 rounds for time (17 cap)

15/12 calorie AB or 13/10 calorie Echo

15 TTB (sub 20 situps)

15 wall balls (rx+ 20)

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

210622 FBB WOD

Warm-up: 8 minute AMRAP

Ski 10/7

5/5 SA DB Strict Press

10 Ring Rows

10 Burpees

  1. Strict Press
    1. Work to 3RM
    2. Then 3×2 at 93%
  2. 3 Rounds
    1. 15 BB Upright Rows
    2. 6 Shoulder Raise Complex 
  3. 3 Rounds
    1. 15-20 Wide Grip Banded Pulldown
    2. 10-12 Body Weight BB Tricep Extension
  4. 9 Min EMOM
    1. 12-15 DB Hang Muscle Snatch (strong arm)
    2. 1 Lap Sled Pull
    3. 12-15 DB Hang Muscle Snacth (weak arm)

210622 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 200m Run + 20 Sit-ups + 10 RKbs + 8/8 KB Push Press

Run Intervals: 3 Rounds

0:00-3:00: 400m Run

3:00-4:30: 200m Run

Conditioning: E2MOM for 4 Rds

1- 10 Kb Snatches + 10 Kb CJ + 10 Am Kbs + 10 RKbs

*Same KB on Sn/CJ and same on Swings

2- 800m Bike Erg

3- 10 SA Devil’s Press (50/35)

210622 Burn WOD

Warmup: 8:00

dynamic + AMRAP: 200m jog + 50 singles + 10 pass thrus + 10 squats

Conditioning: 30 EMOM

1 – 200m run

2 – 5 devils press

3 – 15/12 calorie C2 bike

4 – 12-15 wall balls

5 – 16 alternating SL V-Ups

6 – rest

210622 FF WOD (aerobic capacity)

Warmup: 12:00 AMRAP

200m jog + 15 RKS + 15/12 calorie machine + 10/10 db push press + 10 pvc pass thrus

Conditioning: 40 EMOM

1 – 15/12 calorie C2 bike (rx+ 18/15)

2 – 12/8 pushups + 12 squats

3 – 15 AKS 53/35#s (rx+ 20)

4 – 35 DU (scale 120 singles or sub 10/6 calorie ski)

5 – 15/12 calorie row (rx+ 18/15)

6 – 6 db devils press 35/25#s (rx+ 40-50/30-35#s)

7 – 200m run

8 – rest

*:50 max working time on all stations except the run, complete the full run since there is a 1:00 rest after

210621 Burn WOD

Warmup: 10:00

3:00 bike/run + dynamic + :30/:30 machine intervals remaining time

Conditioning: every 6:00 x 5 sets

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

12 db power cleans and jerks 35/25#s (1-2 sets)

12 single DB box step-ups 24/20″ 50/35# db

12 pullups (scale banded strict or RR)

210621 FF WOD

Warmup: 12:00

dynamic + AMRAP: 15/10 calorie machine + 5 bb front squats (build moderate) + 10/10 SL glute bridges + 8/8 banded BN raise

Strength: 15:00

front squat DELOAD – 5×5 @ 60% 1rm (focus on perfect positions and speed out of the bottom)

Conditioning: AMRAP for Quality (time remaining in class)

8 dbl kb/db tempo FS (32×1)

20 banded hamstring curls (face down)

12 db russian step-ups

15/15 banded lateral steps

1:00 recovery machine

210619 Burn WOD

Warmup: 8:00

dynamic + AMRAP: 200m jog + 50 singles + 5 hand release pushups + 10 reverse lunges

Conditioning: 30 EMOM

1 – 15/12 calorie C2 bike

2 – 12 dbl kb reverse lunges 35s/26s

3 – 100 singles

4 – 15 db bench press

5 – 200m run

6 – rest

210618 Hybrid WOD

Warm-up: 8:00

5 BB Bench Press + 10 PVC Passthroughs + 5 Burpees

Strength: 15:00

Max.1 Cluster BB Bench Press @90% of 2RM (Use same weight as last week’s 2.2.2 – :40 Rest b/t Max and Single)

10/10 Pallof Press

15 Banded Pullaparts

Deadlift (10:00)

3 Sets: 5-4-3+ 

*Start sets @75-80% of 1RM and build to heavier than last week’s 4+ for 3+

Conditioning: 4 RFT w/ Partner (12:00 Cap)

250/225m Row

15 DB Bench Press

200m Run

5 Rope Walks

10 Burpees

*Rd 1 partner 1 does Row/Run/Burpees and partner 2 does Bench and Rope Walks – Alt each round

210618 Burn WOD

Warmup: 12:00 AMRAP

500m C2 bike + 2 rope walks + 10 AKS + 5 burpees + 10 pass thrus

Conditioning: 5 rounds for time (25:00 cap)

15/10 calorie AB

15 AKS

10 burpee box step-ups

5 rope walks

*max distance C2 bike meters remaining time

210618 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 tng DL (build) + 10/10 banded lat. steps + 10 rks + :30 machine

Strength: 15:00

deadlift: 5 @ 75%, 3 @ 85%, 1+ @ 95% (beat reps from 4 weeks ago on 1+ set)

Conditioning: 5 rounds w/ a partner (25:00 cap)

40/30 calorie AB or 35/25 calorie Echo

25 dbl db hang squat cleans 35/25#s (rx+ 50/35#s)

20/15 calorie AB or 15/10 calorie Echo

15 db burpee box step-overs 24/20″ (same # as HSC)

210617 Functional BB WOD

Warm-up: 8 Minutes

Row 250m

5 BB Backsquat (add)

10 Split Jumps

:30 Wall-sit

  1. Back Squat (10-12)
    1. Work to 3RM
    2. Then, 3×2 @ 90%
  2. 3 Rounds (12-15)
    1. 8/8 BB Front Rack Step-ups
    2. 8/8Goblet Coassack Squats
    3. 8/8 SLSL DL
  3. 8 Min EMOM
    1. 50’ cat crawl
    2. :50 max effort bodyweight walking lunges
  4. Tabata x 8
    1. Mountain climbers
    2. L-sit/Knee Raise hold

210617 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Front Squat (build) + 15/15 Banded Lateral Steps + 5 Goblet Squats (3030 tempo) + :30 Machine

Strength: 16:00

4×3.2.1 Front Squat @80% of 1RM Front Squat

*Rest :20-:30 between Reps – 2:00 between set

Conditioning: Amrap remainder

400m Run

10 D-ball Squat Clean to OH Slam

2x:10 AB/Echo Sprint (rest :30 between)

8 Heavy Alt DB Snatches

2 Heavy Sled Push Laps

210617 Burn WOD

Warmup: 10:00

1000m C2 bike + dynamic + 25/18 cal AB

Conditioning: every 3:30 x 5 sets

10 deadlifts 35/25#s

25′ FR walking lunge

8 front squats

25′ walking lunge (at sides)

4 thrusters

*same set of db/kb throughout all movements, finish in 2:45 or less or scale reps to 8/6/2

Core: for time (8 cap)

4:00 elbow plank

*every time you break perform 15 situps

210617 FF WOD

Warmup: 10:00

dynamic + AMRAP: 8 goblet reverse lunges kb/db + 8 air squats + 8/8 cossack squats + :30 machine

Strength: every 3:00 x 5 sets

10 deadlifts 35/25#s (rx+ 40-50/30-35#s)

25′ FR walking lunge

8 front squats

25′ walking lunge (at sides)

4 thrusters

*same set of db/kb throughout all movements, finish in 2:15 or less or scale reps to 8/6/2

Conditioning: 12 EMOM

1 – 15 UB wall balls 20/14# to 10/9′ (rx+ 20, scale to 14/10# if you can’t go UB)

2 – 10 burpees (rx+ 12)

3 – 15/10 pushups

210616 Hybrid WOD

Warm-up: 12:00

5 BB Strict Press (build, move to Push Press) + 10 PVC Passthroughs + :45 Machine

Strength: 20:00

0:00-15:00:

1 BB Strict Press + 5 BB Push Press (ahap)

6-8 Strict Pull-ups (sub banded/weighted – max of 4 sets to complete reps)

24 Russian Twists + 20 In&Outs + 16 SL V-ups

17:00-17:45 and 19:15-20:00

:45 OH BB Hold (heavier than last week)

Conditioning: 16:00 EMOM

1- 15/10 Cal AB or 12/8 Cal Echo

2- 20 SKB Snatches (switch as needed)

3- 12 Push-up + Renegade Row

4- Rest

210616 Burn WOD

Warmup: 8:00 AMRAP

dynamic + AMRAP: 200m jog + 10 pvc OHS + 10 pass thrus + :30 machine

Conditioning: every 5:00 x 6 sets (alternate 1 & 2)

1) 400m run + 15 OHS + 8 bar facing burpees

2) 20/15 calorie AB + 15 db bench press + 10 pullups

*4:15 cap on working time, scale distance or cals on AB if not completed under 2:00

210616 FF WOD

Warmup: 10:00

dynamic + AMRAP: 8 db bench press + 10 pass thrus + 8 RR (move to strict PU x 5) + :30 machine

Strength: 16 AMRAP

8/8 SA db bench press (hold non working db locked out)

10 inverted bb rows (in rack at waist height)

8/8 half kneeling Filly press (hold heavy KB in non working front rack)

8/8 kb bent over Pendlay rows

Conditioning: 3 rounds for time (15 cap)

400m run

8 hang CJ 95/65 (rx+ 115/85)

200m run

15 pullups

210615 Functional BB

Warm-up: 8 minute AMRAP

200m run

10 Ring Rows

5 Two Pushup Burpees

10 AKBS 

  1. Bench Press (8-10 minutes)
    1. Work to 3RM
    2. Then 3×2 at 90%
  2. 3 Rounds (10-12)
    1. 8-10 Incline DB Bench Press
    2. 20-30 Face Down Prone DB Swings
  3. 2 Rounds (12-15)
    1. 12-18 BB Tricep extensions
    2. 12-18 Single Arm kB/dB Upright Row (weak arm)
    3. 6-20 Tricep Push-up on DB Handles
    4. 12-18 Single Arm kB/dB Upright Row (strong arm)
  4. Tabata Hollow/Arch Rocks x 8 (4)

210615 Hybrid WOD

Warm-up: 14:00

Dynamic + Amrap: 10/7 Cal Row/Bike Erg or 200m Run + 12 Alt DB Snatches + 10/10 Banded Lateral Walk + 8/8 DB Suitcase DL

Conditioning: E5MOM for 30:00

A) 18-15-12: Cal Row (Ladies 15-12-9)

*200m Run between each set of cals

B) 3 Rounds:

10/7 Cal Bike Erg (Rd 1/3: seated – Rd 2: standing damper 10)

7 DB Devil’s Press (35/25s)

*Alt A/B for 3 Rds each

Extra: Accumulate

1:30 Hollow Hold

50 Up-Down Planks

1:30 Hollow Hold

210615 Burn WOD

Warmup: 10:00

3:00 machine + dynamic + AMRAP: 200m jog + 10 pass thrus + 5 burpees + 5 RR

Conditioning: 28 EMOM

1 – 25 air squats

2 – 6 devils press 35/25#s

3 – 15 dbl db front squat (same # as devils press)

4 – 1:00 recovery AB/echo

210615 FF WOD

Warmup: 10:00

dynamic + 400m jog + AMRAP: 5-10 knee raises + 10 aks + 5 calorie bike + 5 burpees

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

1) 200m run + 10 TTB + 10 thrusters 95/65#

2) 3,6,9,12, etc… db box step-overs 35/25# + calorie AB or Echo

3) 30 DU + 15 AKS 53/35#s + 250m row/500m C2 bike (alternate rounds)

notes: this is meant to be aerobic, HR should be maintained between 145-155 depending on the individual. Start slower than you think so you can maintain a solid effort throughout the 8:00 and the entire workout as a whole.

210614 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Back Squat (build) + 10 Reverse Lunges + :30 Machine

Strength: 20:00

6×4 Back Squat @90% of 1RM Paused BS (no pause)

B/t each set of Back Squats:

20 Banded Pullaparts

:45 Arch Hold

Conditioning: 15:00 Amrap

10/7 Cal AB or 8/6 Cal Echo

10 Wall Ball (20/14 to 10/9’)

-Rest 1:00-

10 BJO (24/20”)

5 BBJO

-Rest 1:00-

210614 Burn WOD

Warmup: 8:00 AMRAP

500m C2 + 10 alt step-ups + 100 singles + 5 burpees

Conditioning: 25 AMRAP

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

10 db devils press

8 strict pullups

6 db burpee box step-overs

100 singles

210614 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 pass thrus + 5 FS (build) + 10/10 banded lat steps

Strength: 25:00

1) front squat: 5 @75%, 3 @85%, 1+ @95% (tie or beat reps from 4 weeks ago)

2a) 3×8 BB glute bridges (starting weight is your FS finishing weight)

2b) 3×8/8 dbl kb FR reverse lunges

2c) 3×8/8 db step-ups

Conditioning: AMRAP remainder of class for QUALITY

8 strict pullups (sub banded in J-cup)

15 heavy RKS (men 53-88#, women 44-70#, doesn’t have to be UB)

8 dips (ring/bar/bench)

15 banded good mornings

1:00 machine recovery

210611 Hybrid WOD

Warm-up: 8:00

8 BB Bench Press + 10 PVC Passthroughs + 5 Burpees

Strength: 15:00

2.2.2 Cluster BB Bench Press @90% of 2RM (Goal is same weight as last week’s 2.2 – NO PAUSE each rep – :20 rest b/t reps)

20 SL V-ups + 16 Sit-ups + 12 Reverse Crunches

15 Heavy RKbs (in sets of 5)

Deadlift (10:00)

4 Sets: 7-6-5-4+

*Start sets @70% of 1RM and build to 80-85% for 4+

Conditioning: FT w/ Partner (12:00 Cap)

1600m Relay (100m at a time – 800m ea)

30-20-10

Pull-ups

Synchro BB Thrusters (45/35)

210611 Burn WOD

Warmup: 7:00

dynamic + AMRAP C2 bike meters

Conditioning: 6 AMRAP x 4 w/2:00 rest between (alternate 1 and 2)

1) 400m run then AMRAP

5 pullups + 10 AKS + 15 squats

2) 1000m C2 bike then AMRAP

15 dbl kb deadlifts 53/35#s + 10 wall balls + 5 db thrusters

210611 FF WOD

Warmup: 8:00 AMRAP

machine 1:00 + 5 tng deadlifts (build) + 10 bw glute bridges + 10 RKS

Strength: 15:00

deadlift – 3@70%, 3@80%, 3+ @90% (tie or beat reps from 4 weeks ago)

Conditioning: 20:00 AMRAP w/partner

200m run (together)

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

200m run (together)

50 OHS 95/65# (sub front squat at same weight)

200m run (together)

50 SDHP 95/65#

200m run (together)

50 thrusters 95/65#

210610 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Front Squat (build) + 10 Reverse Lunges + :30 Machine

Strength: 15:00

6×4 Front Squat @80% of 1RM Front Squat

*Rest 1:30-2:00 between set

Conditioning: Amrap remainder

20 UB Wall Ball (10-30# to 10/9’)

400m Run

5 Ddb Clean and Jerk (singles from the ground, ahap)

20/15 Cal AB or 16/12 Cal Echo

:30/:30 Star Plank

*Complete each movement with high intensity and rest as needed between

210610 Burn WOD

Warmup: 10:00

400m run + dynamic + AMRAP: :30 machine + 10 rks + 10 squats

Conditioning: 24 EMOM

1 – 6/6 db hang CJ

2 – 15/12 calorie C2

3 – 15 knee raises

4 – 15 AKS

5 – 6 pushups + 12 squats

6 – rest

210610 FF WOD

Warmup: 10 AMRAP

200m jog + 10 pvc pass thrus + 5 squat jumps + 10 rks

Strength: 16 AMRAP

heavy sled push down/back

dbl kb FR walking lunge x 50′

banded lateral walk x 15/15 steps

AB 15/10 calories @ 65/58 rpms or 200m recovery run

Conditioning: for time (19 cap)

21-15-9

dbl db power clean 35-50/20-35#s

dbl db push press

rest 3:00

9-15-21

dbl db hang CJ

lateral burpees over the dbs

rest 2:00

800m run

notes: challenge yourself on db weight but each set should be done in 1-2 sets at most, keep the same dbs for both workouts, 800m run is to Muza’s first driveway and back…make sure you’re taking the entire rest period, it’s programmed for a reason so that you can recovery and go hard during the work!

210610 Functional BB

Warm-up: 8 Minute EMOM

  1. 15/12 Calorie C2
  2. 12 Sit-ups
  3. 8 Burpees
  4. 12 Jump Squats
  1. Dead Stop Deadlift
    1. Work to 3RM (finishing heavier than last week)
    2. 3×2 at 90%
  2. 3 Rounds
    1. 8/8 Rear Foot Elevated DB RDL
    2. 1 Minute M.E. BW walking lunges 
  3. 3 Rounds
    1. 12-15 Single Leg Banded Hamstring Curl
    2. 15-20 Single Leg Calf Raise
  4.  9 Minute EMOM
    1. 12-15 V-ups
    2. 16 Oblique Knee Raises
    3. 8-10 GHDS

210609 Hybrid WOD

Warm-up: 12:00

5 BB Strict Press (build, move to Push Press) + 10 PVC Passthroughs + :45 Machine

Strength: 20:00

0:00-8:00

Build to a 1RM Push Press

8:00-15:00:

5 BB Strict Press (ahap)

12/12 Pallof Press

12/12 KB Pendlay Row

17:00-17:45 and 19:15-20:00

:45 OH BB Hold (heavier than last week)

Conditioning: 2 RFT (13:00 Cap)

30/24 Cal Bike Erg

30 SKB Snatches

30/24 Cal Row

30 Push-ups

210609 Burn WOD

Warmup: 10:00

400m jog + dynamic + AMRAP: 10 db bench press + 5 RR + :30 machine

Conditioning: 25 AMRAP

300/250m row

15 db bench press (1-2 sets)

100 single unders

15 dbl kb FR squats (1-3 sets)

16 alt SL V-Ups

210609 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 push press + 10 pvc pass thrus + 5 pushups

Strength: 18 AMRAP

BB push press x 5 (build each set, start moderate)

DB single arm bent over rows x 8/8

Kneeling single arm KB strict press x 8/8

Standing BB curl x 8

Conditioning: 16 EMOM

1 – 15/12 calorie C2 bike (rx+ 18/15)

2 – 5 burpee box step-ups 24/20″ (rx+ 30/24″ jump, add 1 rep each round 5/6/7/8)

3 – 15/12 calorie Row (rx+ 18/15)

4 – 12 alt db snatches 35/25# (rx+ 50/35#, add 2 reps each round 12/14/16/18)

notes: :50 max working time on each station

210608 Functional BB

Warm-up: 8 minute AMRAP

Run 200

5 Inch worm + Push-up

10 Pause RR

15 Pass thru

  1. Strict Press 21×0
    1. Work to 3RM (finishing heavier than last week)
    2. 3×2 at 90%
  2. 3 Rounds
    1. 8-10 Rack Pull-ups
    2. Bar/Box/Bench Dips 21×0 
      1. Build to a difficult top set of 4-7 Reps (add weight or elevate feet)
      2. Then complete 3 set of 10-20 at BW
  3. Work to top set of 10-15 for each movement then, 10 minute EMOM
    1. 6 Jansen Row
    2. 6 BW Tricep Extension
  4. 12 Minute EMOM
    1. Hang Muscle Snatch
    2. 100’ SA OH Carry (Weak Arm)
    3. 10-12 Butterfly Raise
    4. 100’ SA OH Carry (Strong Arm)

210608 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 10/7 Cal AB or 200m Run + 8/8 DB Push Press + 6 Burpee Box Step-ups

Conditioning: 1:00 On :30 x 3 Rounds

1- Run (200m) or AB/Echo

2- DB Devil’s Press

3- BJO (24/20”)

4- Burpees to 6”

5- Rest

Extra: 3 Sets

:30 Hollow Hold

:30 V-ups

:30 Sit-ups

:30 Up-down Plank

:30 Elbow Plank

1:00 Rest

210608 Burn WOD

Warmup: 10 AMRAP

200m run + 12 alt db snatches + 15 squats + 8 step-ups (move to 5 box jumps)

Conditioning: 28 EMOM

1 – 200m run

2 – 16 alt. db snatches 35/25#s

3 – 12 box jumps (step-down) 24/20″

4 – rest

210608 FF WOD

Warmup: 10:00

dynamic + AMRAP: 200m run + 10 situps (move to 5 TTB) + 5 BB hang CJ

Conditioning: 5 rounds for time (22:00 cap)

400m run (sub 400m row or 25/18 calorie AB)

10 TTB (sub 15 knee raises or 15 situps)

5 power clean and jerks 115/85# (rx+ 135/95#)

*rest 1:30 after each round

notes: fast singles on TTB or scale to KR or SUs, CJ should be performed as singles

210607 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Back Squat (build) + 10 Reverse Lunges + :30 Machine

Strength: 20:00

1) 6×6 Back Squat @85% of 1RM Paused BS (no pause)

*Rest 2:00-2:30 between sets

2a) 10/10 Bulgarian Split Squat (goblet)

2b) 10/10 SL Glute Bridges

Conditioning: E7MOM for 14:00

30 Ddb/Dkb Deadlifts (50/35s)

400m Run

20 Ddb/Dkb Stoh

200m Run

10 Ddb/Dkb Thrusters

*Max working time of 6:15


210607 FF WOD

Warmup: 10:00

dynamic + AMRAP: 3 fs (build) + 10/10 banded lat. steps + :30 machine

Strength: 30:00

1) Front Squat – 3 @70%, 3 @80%, 3+ @90% (goal is to beat last months reps from the 3+ week)

2a) 3×8 alt. russian step-ups

2b) 3×8 partner leg curls

2c) 3×12 seated BB good mornings

Conditioning: AMRAP for Quality (time remaining)

1000m C2 bike (men 1:50-1:55/500, women 2:00-2:10)

12 jumping lunges (for max height, no pause)

5-10-5 sprint (on turf) x 2 (switch starting direction on 2nd set)

6 heavy sandbag/d-ball clean over the shoulder

*rest as needed between exercises to maintain steady power output

210607 Burn WOD

Warmup: 9:00

3:00 machine + dynamic + 2:00 machine (faster pace)

Conditioning: 5 rounds for time (30:00 cap)

1000m C2 bike

20 wall balls

15 db box step-overs

10 db push press (same weight as above)

5 burpees to 6″ target

rest 1:00

*AMRAP bike meters in remaining time

210605 Burn WOD

Warmup: 12 EMOM

1 – C2 bike :50

2 – 8/8 db push press

3 – 75 single unders

4 – 12 situps

Conditioning: every 5:00 x 6 sets

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

12 db bench press

16 alternating SL V-Ups

12 BB strict press

210604 Hybrid WOD

Warm-up: 12:00

400m Run + Dynamic + Amrap: 5 BB FS (build) + 15/15 Banded Lateral Steps + 5 Tempo Goblet Squats (3030)

Strength: Front Squat (16:00)

Build to a 1RM – 3 Reps @90% – 5 Reps @85%

*3/5 Reps accumulated in 1-3 Sets

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

400m Run each (Wall-sit)

1200’ Farmer Carry (70s/50s) (Deadhang)

20 Devil’s Press (70s/50s)

1200’ Farmer Carry (Deadhang)

400m Run each (Wall-sit)

*Partner must Wall-sit/Deadhang while partner Runs/Carries

210604 Burn WOD

Warmup: 8:00

3:00 machine + dynamic

Conditioning: For Time (20:00 cap)

21-15-9

db thrusters 35/25#s

burpees

rest 4:00

15-12-9

cal C2 bike

AKS 44/26#

rest 3:00

9-6-3

heavy kb deadlift 53/35#s +

200′ farmers walk after each set

210604 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 bb deadlifts (build) + 10 bw glute bridges + 10/10 banded lat steps

Strength: 15:00

deadlift: add 10# to your true 1rm then take 90% then…

5@ 65%, 5@ 75%, 5+ at 85% (your goal is to tie or beat your reps from 4 weeks ago with this new, heavier weight on your last set)

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

100 wall balls 20/14# to 10/9′

200m run (together)

80 TTB (sub 100 situps)

25/20 calorie AB (22/17 Echo)

60 db power cleans 50/35#s

200m run (together)

40 pullups (sub RR or jumping PU)

25/20 calorie AB (22/17 Echo)

6 rope climbs (sub 12 rope walks)

200m run

notes: the 200m runs are together with your partner, all other movements one person works at a time…you can start with any movement you want but you have to do the bike or run after that movement as specified

210603 Hybrid WOD

Warm-up: 10:00

5 BB Paused Bench Press + 10 PVC Passthroughs + 5 Burpees + :30 Machine

Strength: 18:00

2.2 Cluster BB Bench Press (same/heavier than last week’s 2.1.1 – 2s Pause each rep – :30 rest b/t sets)

10 AB Wheel Rollouts

20 Leg Lifts over DB (scale up to :20 L-sit)

:45 Weighted Elbow Plank

Conditioning: Amrap remainder of class

2 BB Push Press (build)

400m Run

:45 BB OH Hold (does not have to be same weight as Push Press)

20/15 Cal Row

1:00 Arch Hold

20/15 Cal Standing C2 (10 damper)

210603 Burn WOD

Warmup: 10:00

400m run + dynamic + AMRAP: 8 db bench + 10 step-ups + :30 machine

Conditioning: 25 EMOM

1 – 15 db bench press 35/25#

2 – 400m C2 bike

3 – 10-15 pushups

4 – 12 db box step-ups

5 – :30 elbow plank

210603 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 bb bench press (build) + 10 pvc pass thrus + 15 band pull-aparts

Strength: 20:00

1) 5×5 BB bench press (start around 60-70% 1rm and add every set)

2a) 3×8 (16 total) alternate db bench (start with both arms locked out)

2b) 3×8 strict pullups (singles okay, sub 8 pause RR)

2c) 3×8 ring dips (scale w/band or bench dips x 15)

2d) 3×8 bb curls

Conditioning: every 4:00 x 4 sets

400m run + 10 burpees (sub 400m row)

*3:15 cap on work, scale burpees, not run distance to finish in time

210602 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 3 Paused Back Squat into 5 Back Squat + 10 Reverse Lunges + :30 Machine

Strength: 18:00

A) Build to a 1RM Paused Back Squat

B) 3 Max Set of Back Squats @1RM weight (no pause)

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

Conditioning: E3MOM for 15:00

Rds 1/3/5: 10 DB BSO + 10 BJO + 20 Split Squat Jumps

Rds 2/4: 30/21 Cal AB or 25/18 Cal Echo

*Max working time of 2:15

210602 Burn WOD

Warmup: 8:00

3:00 machine + dynamic

Conditioning: every 3:00 x 8 sets (alternate 1 and 2)

1) 15/12 calorie AB + 8 burpee box jump overs 20″

2) 200m run + 20 alt db snatches 35/25#

*2:15 cap on work

210602 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 FS (build) + 10 walking lunges + 5 jump squats

Strength: 15:00

front squat: *add 10# to your true 1rm then take 90% then…

5 reps at 65%, 5 reps at 75%, 5+ reps at 85%

*your goal on your last set is to tie or beat your reps from 4 weeks ago when we did the same percentages

Conditioning: for time (14:00 cap)

2 rounds

10 hang clusters 115/85# (rx+ 135/95#) (hang squat clean + thruster)

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

25/18 calorie AB or 22/15 calorie Echo

*rest 3:00 between rounds

210601 Arc Fitness

Warmup: 10 AMRAP

1:30 C2 bike or C2 row

10 alt step-ups

8 ring rows

6 burpees

Strength: 15 AMRAP

8 bb bench press

15 band pull-aparts

10 situps

1:00 machine

Conditioning: 15 AMRAP

200m run or 500m C2 bike (alternate each round)

12 alternating db snatches

12 RKS

25 jump rope or 15 plate jumps/step-ups

:30 elbow plank

Extra: time remaining

stretch

210601 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 10/7 Cal AB + (5 KB Swings + 5 Cleans + 5 Snatches) R/L +

Conditioning: 3:00 On 1:00 Off x 6 Rounds

A) 10 SKB CJ + 8 SKB Snatches + 6 SKB Squat Cleans

B) 500/450m Row + Max Burpees over Rower

*Alt A/B

Extra: For completion

80 Heel Touches

40 Sit-ups

20 V-ups

1:00 Hollow Hold

210601 Burn WOD

Warmup: 12 EMOM

1 – :45 bike erg

2 – 75 singles

3 – 12 alt step-ups

4 – 10 pvc pass thrus

Conditioning: every 4:00 x 5 rounds

1000m/900m bike erg

rds: 1/3/5 – 20 rks 44/26#

rds: 2/4 – 8 db devils press 35/25#s

210601 FF WOD

Warmup: 10:00

3:00 machine + dynamic + AMRAP: 10 rev lunges + 10 rks + :30 machine

Conditioning: 30 EMOM (recovery pace)

1 – :45 AB or Echo

2 – 8/8 SA db push press

3 – 12 alt box step-ups 24/20″

4 – 75 singles (10/6 calorie ski)

5 – 15 rks

6 – rest

Extra: time remaining

foam roll and stretch

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