Workout of the Day

210813 Hybrid WOD

Warm-up: 9:00

Dynamic + Amrap: 5 BB Inverted Rows + 5 BB Strict Press + 5 BB Curls + 5 Diamond Push-ups

Strength: 25:00

30-20-10

DB Bench (build each round)

9-6-3

Rope Walks

*30 SL V-ups after each round

**Build to a heavy single BB bench in remaining time

Conditioning: 12:00 Amrap

1600m Relay (YouGoIGo 200m)

Ladder Amrap:

2-4-6…etc.

Deadlifts @225/155

Lateral Burpees over BB

*YouGoIGo exercises – I.e. P1 does 2 dl, P2 does 2 dl, P1 does 2 burpees, P2 does 2 burpees, and then move to 4s

210813 Burn WOD

Warmup: 8:00

dynamic + AMRAP bike remaining time

Conditioning: 30 AMRAP w/partner

21-15-9

db thrusters

KB sumo deadlift highpull

*200m run together after each set

15-12-9

AKS (heavier than normal)

wall balls

*20/15 cal Echo after each set

12-9-6

db burpee step-ups

devils press

*500m row after each set

210813 FF WOD

Warmup: 15 EMOM

1 – :45 AB or Echo

2 – 8 burpees *add 1 each round

3 – 15 squats *add 5 each round

4 – 10 hang CJ (empty BB)

5 – :30 wall sit

Conditioning: 30:00 w/partner

1) 15:00 AMRAP – 10/15/20…etc ladder

front squat 135/95#

lateral burpees over the bar

*400m run together after each round (sub 800m AB), split FS and burpees however

– 5:00 rest –

2) 10 AMRAP – Igo/Ugo rounds

6 DB HCJ (should be UB)

4 devils press

2 man makers (no pushup…row R + row L + thruster = 1 rep)

210812 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 1:00 machine + 10 alt step-ups + 6/6 db HCJ

Conditioning: 25:00

0-12:00 – AMRAP

10/7 calorie ECHO bike

10 db box step-overs 35/25#s

2 wall walks (sub 10 heavy db strict press)

12:00-15:00 rest

15:00-25:00 – 10 EMOM

E – 14 box jump overs 24/20″

O – 15 dbl kb deadlifts 35/26#s

210812 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 5 Front Squat (build) + 10/10 SL Glute Bridges + 10/10 Banded Lateral Steps

Strength: 20:00

10 Sets Front Squat @90-110% of 4RM from last week

Odd sets: 2 reps Even sets: 1 rep

*:45 Rest between sets

Conditioning: Amrap remainder

5 BB Zombie FS (pause at bottom – perfect positions – heavier than last week)

6 Alt DB Snatches + 12 DB Step-overs + 6 Alt DB Snatches (heavy but ub w/o setting DB down)

:30/:30 Adductor Side Plank (add :10-:15 if easy)

1:00 Assault Bike (70/60 Rpm minimum)

210812 FF WOD

Warmup: 10:00

dynamic + OH warmup (pvc & bar)

Weightlifting: 20:00

10-12:00 – hang power/squat snatch (just above the knees)

8 EMOM – 1 hang power snatch + 1 hang squat snatch

*if you cannot OHS, perform 2 HPS

Conditioning: for time (18 cap)

1000m run (sub 2500m AB)

100 squats

800m run (sub 2000m AB)

80/65 pushups

210811 Burn WOD

Warmup: 9 EMOM

1 – :50 machine

2 – 15 RKS

3 – 12 squats + 5 burpees

Conditioning: 25 AMRAP

400m AR

40 db snatches 35/25#

1000m AB

15 db bench

30/22 calorie C2 bike

15 strict pullups

210811 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Strict Press + 10 PVC Passthroughs + 5 Inch Worms (arms only)

Strength: 20:00

3.2.1 BB Push Press (Rest :20 between reps)

Max Seated DB Strict Press after 1 Push Press (6-10 rep range)

:45 Side Elbow Plank (R+L)

:45 Dkb FR Hold

Conditioning: For time (6:00 Cap)

25 Wall Balls (20/14# to 10/9’)

50 SDB CJ (40/30, switch every 5 reps)

25 Wall Balls

Extra: Time Remaining

15 Banded Pullaparts

15 Banded Tri Extensions

10 Tempo BB Curls (X221)

210811 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 pass thrus + :20/:20 pvc front rack stretch + 5 bb strict press + :30 machine

Weightlifting: 20:00

8:00 – split jerk technique review

8 EMOM – 2 split jerks (from the rack)

*add every 1-2 sets, start light finish moderate

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

1) E – 10 STOH 135/95#

O – 15 deadlifts (same weight)

2) E – 10 db power cleans 35+/25#

O – 12 dbl db FR reverese lunges (same weight)

210810 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 PVC Passthroughs + 10 Alt DB Snatches + 5 Burpees + 200m Run

Conditioning: 27:00

0:00-9:00:

E3MOM: 400m Run

9:00-18:00: Amrap

1-2-3…etc Devil’s Press

10 Air Squats

10 Push-ups

18:00-27:00:

E3MOM: 400m Run

Extra: EMOM for 8:00

:10-:15-:20-:25-:25-:20-:15-:10

Hollow Hold

10 Sit-ups

*Both movements in the minute

210810 Burn WOD

Warmup: 8:00

AMRAP: 1:00 machine + 15 squats + 5 burpees + 10 alt step-ups + 10 pass thrus

Conditioning: 25 EMOM

1 – 15/12 calorie C2 bike

2 – 25 air squats

3 – 15/12 calorie row

4 – 12 burpees

5 – 100 singles (scale up to 35 DU)

210810 FF WOD

Warmup: 8:00

dynamic + AMRAP: :30 machine + 12 alt db snatches + 10 squats + 5 burpees

Conditioning: 9 AMRAP x 4 w/2:00 rest between

1) 1000m C2 bike + 10 dbl db snatches 35/25#s + 12 renegade rows (no PU) + 10 thrusters

2) 18/12 calorie Echo + 20 wall balls + 15 pullups (sub jumping or RR, no bands)

3) 500m row + 15 burpees over the rower + 15 air squats

4) 20/15 calorie AB + 20 AKS + 30 DU (53/35#, 125 singles)

*5 people on each station, can sub 400m AR run or 18/12 calorie ski for the machine, start on different stations, FOLLOW THE ORDER!

210809 Hybrid WOD

Warm-up: 12:00

5 BB Back Squats (build) + 10 Air Squats + :30 Wall-sit + 10 Cal Machine

Strength: 18;00

Find 1RM Back Squat

*If you finish early complete doubles @75% with :45-1:00 recovery machine between

Amrap remainder:

10 Alt DB Step-ups (Front Rack)

10 Pull-ups (accumulated, minimum 3 sets)

50’ DB/KB Lunge (at sides)

200’ Farmer Carry (ahap)

210809 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 hi-hang muscle cleans + 5 hi-hang power cleans + 10 pass thrus + :30 machine

Weightlifting: 20:00

10:00 – hang power/squat clean technique

8 EMOM – 2 hang power cleans + 1 hang squat clean

Conditioning: AMRAP time remaining

5 back squat @ 75%

8/8 SL db deadlifts

:30 goblet wall sit

12 banded good mornings

1:00 recovery machine

210809 Burn WOD

Warmup: 8:00

dynamic + 3:00 machine

Conditioning: 5:00 AMRAP x 4 w/2:00 rest between

500/750/1000/1250m C2 bike

10 devils press 35/25#s

10 renegade rows

10 dbl db snatches

*max wall balls remaining time

210807 Burn WOD

Warmup: 12 EMOM (increasing pace)

1 – C2 bike :45

2 – 8 dbl kb CJ

3 – 8/9/10/11 burpees

Conditioning: for time (20 cap)

80/60 calorie C2 bike

40 medball situps 20/14#

40 dbl kb or db squats

200′ bear crawl

40 dbl kb or db squats

200′ bear crawl

Extra: 6 EMOM

8 burpee box get overs

*add 1 per minute

210806 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Bench Press + 15 Ring Rows + 20 Light Alt DB Curls

Bench Press: 3×5:00 Amrap

5-7-9 Bench Press @50-60-70%

5 Pull-ups

*1st Amrap = 5/5, 2nd Amrap = 7/5, 3rd Amrap = 9/5

*3:00 Rest b/t amraps

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

400m Run

40 DB Box Step-overs (50/35s)

40 Deadlifts @245/165

20 Synchro DB CJ (50/35s)

20 DB Burpee Box Step-overs

400m Run

210806 Burn WOD

Warmup: 8:00

3:00 machine + dynamic

Conditioning: 25 AMRAP w/partner

400m run together

40 db thrusters (split however)

1000m C2 bike

50 db bench press (split however)

500m row

25 synchro AKS

210806 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 pass thrus + 5 RR (move to strict PU) + 5/5 standing strict press

Strength: 16:00 AMRAP

half kneeling SA db press 8/8 (opposite knee up)

bb curl x 8

dbl db skull crushers x 10 (on bench)

1 legless RC or 1-2 rope climbs (sub 5 tough rope walks

3 wall walks (sub 30 pushup shoulder taps)

Conditioning: 20 AMRAP w/partner

1) 21-15-9

pullups (rx+ c2b, scale jumping PU or RR)

hang squat cleans 115/85# (rx+ 135/95#)

*one partner is always running a 200m, switch off when they return and pickup where they stop in the workout

2) 30-20-10

calorie AB or Echo bike (one partner must be holding a wall sit while other bikes, must stop biking if they come off wall)

15-10-5

synchro devils press 35/25#s (rx+ 35+/25#+)

3) 40-30-20

front squats (same weight as HSC above)

box jump overs 24/20″

210805 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 2×5 Front Squat (build) + 10/10 Bulgarian SS + 20 Cal Bike Erg (10 cal damp 5 – 10 cal damp 10)

Strength: 20:00

Build to a 4RM Front Squat (try to tie/be within 10# of 3RM)

8 Sets @80% of 4RM

Reps per set: 1/2/3/4/1/2/3/4

*:30 Rest between sets

Conditioning: Amrap remainder

5 BB Zombie FS (pause at bottom – perfect positions)

50’/50’ Banded Lateral Steps

15/15 Banded Medial Step

:30 Standing Bike Erg @10 + :30 Seated @5 (stay at 80/75+ rpm)

210805 Burn WOD

Warmup: 15 AMRAP

1000m C2 bike + 15 RKS + 250m row + 5 inch worms + 10/10 banded lat. steps

Conditioning: 20:00 running clock

0-5:00

40 burpees *max calorie AB/Echo remaining time

6-12:00

3 rounds – 20 wall balls + 10 db hang CJ

13-20:00

AMRAP – 20 squats + 16 alt db sntaches + 12 kb high pull

210805 FF WOD

Warmup: 10:00

dynamic + OH warmup (pvc pipe/bar)

Weightlifting: 20:00

10:00 – hi-hang power/squat snatch technique

8 EMOM – 1 hi-hang power + 1 hi-hang squat snatch (2 powers if you can’t perform an OHS to depth)

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

1) E – 12 db thrusters 35/25#s (rx+ 35+/25+)

O – 12 TTB (scale to strict knee raises or MB situps)

2) E – 35 DU (scale 100 singles)

O – 15 squats + 10/7 pushups

210804 Hybrid WOD

Warm-up: 10:00

30 Cal AB or Echo + Amrap: 10 PVC Passthroughs + 5/5 DB Thrusters + 10 BB Strict Press

12:00 EMOM

O- 11/9/7/5/3/1 BB Push Press (build in weight)

E- :20 Max DB Stoh

*Should be able to move DBs full :20

Conditioning: 7:00 Amrap

50 Single Unders

5 DB Clusters

5 DB Stoh

*Goal is 5+ Rounds

Amrap remaining time:

5 BB Strict Press (stay moderate/unbroken)

10 DB Sit-ups (DBs OH)

10 Tempo Push-ups

210804 Burn WOD

Warmup: 8:00

2000m C2 bike or 1000m row + dynamic

Conditioning: for time (20 cap)

50-40-30-20-10

jump rope

calorie c2 bike or row

situps

Extra: 3 sets

10 ab-wheel rollouts

15 v-cups

20 db weighted situps (feet anchored)

210804 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 strict press + 5 push press + 10 pass thrus + pvc front rack stretch :30/:30

Weightlifting: 20:00

10-12:00 split jerk technique

8 EMOM: 2 split jerks (from the rack)

*start light/moderate, build if comfortable. Focus on perfect footwork and OH position, don’t add # if you aren’t in good positions.

Conditioning: 4 rounds for time (14:00 cap)

*you pick -18/12 cal AB or 15/9 cal echo or 400m run or 500/400m row

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

10 kipping HSPUs (sub 10 strict db press 1/4 bw each hand)

210803 Hybrid WOD

Warm-up: 10:00

400m Run + Amrap: 10 Alt DB Snatches + :30 Elbow Plank + 5 Burpees

Conditioning: 3 Rounds (36:00)

0:00-2:00:

12 DB Devil’s Press

2:00-6:00:

200m Run

24 SL V-ups

24 Alt DB Snatches

6:00-12:00:

400m Run

12 DB Burpees

12 DDB Snatches

*Max Sit-ups until 11:00

210803 FF WOD

Warmup: 12 AMRAP

200m jog + 10 strict press + 8 kb/db goblet squats + 5 burpees

Conditioning: 4 rounds at increasing pace (30:00 cap)

400m run

10 STOH 115/85# (rx+ 135/95#, 2-3 sets)

15 wall balls 20/14# to 10/9′

20 burpees

200m run

rest 3:00

*start at a moderate pace and increase speed each round, you’re last round should be your fastest

210803 Burn WOD

Warmup: 10:00

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

Conditioning: 28 EMOM

1 – 12 db box step-overs 35/25#s

2 – 15 db bench press (1-2 sets)

3 – 12 heavy kb goblet squats

4 – 5-8 strict pullups (scale with band in J-cups)

210803 Arc Fitness

Warmup: 12 EMOM

1 – :45 machine

2 – 10 db curl and press

3 – :30 wall sit

4 – :30 jump rope (scale plate jumps or step-ups)

Strength: 15:00

8 bench press

10 dbl db curls

8 pushups

8 ring rows

Conditioning: 12 AMRAP

10 calorie machine

200′ farmers walk

15 situps

200m jog

210802 Hybrid WOD

Warm-up: 12:00

5 BB Back Squats (build) + 10 Air Squats + 8 Alt Box Step-ups + 200m Run

Strength: 22:00

Accumulate 15 Back Squats @+10-20# last week

*Should be able to start with 3-4 reps on first set

Remainder of time:

30 Empty BB Glute Bridges

12 Goblet Cossack Squats

2 Paused Front Squats + 2 Front Squats (:02 pause – start @65-70%)

Conditioning: For time (10:00 Cap)

15/12 Cal AB or 13/10 Cal Echo

20 BJO (24/20”)

50 Wall Balls (20/14# to 10/9’)

20 BJO

15/12 Cal AB or 13/10 Cal Echo

*Sub 30 step-overs if not jumping

210802 Burn WOD

Warmup: 12 EMOM

1 – :45 machine

2 – 5/5 kb CJ

3 – 10 reverse lunges + 8 squats

4 – 100 singles

Conditioning: 3:00on/3:00 off x 5 sets (alt A & B)

A) 750m C2 bike + 10 db front squats + max burpees over the dbs

B) 200m run (treadmill) + 10 AKS 53/35# + max pushups

210802 FF WOD

*We are transitioning from our last 12 week strength block (front squat/deadlift) into a weightlifting block (clean/jerks/snatches) for the next 8-10 weeks. Your goal by the end of this WL block is to clean and jerk 90% of your FS max that we found last week. We will be starting with the foundational basics of the clean moving from mid-thigh down to the floor, power and squat cleans. For snatches we will teach the power snatch and squat snatch but individuals that are limited by mobility will only power snatch. We will still get some moderate to heavy touches on squats to maintain our recent 1rms. We will perform cleans on Mondays, jerks on Wednesday, and snatches on Thursdays.

Warmup: 10:00

dynamic + AMRAP: 5 hang muscle cleans + 3 HPC + 1 hang squat clean (stay light) + :30 machine

Weightlifting: 20:00

10:00: hi-hang clean technique

+

8 EMOM – 2 hi-hang power cleans + 1 hi-hang squat clean

Conditioning: AMRAP (time remaining)

3 front squats @ 60-70% (controlled down, fast up)

3 broad jumps (reset between)

8 partner leg curls

1 lap heavy sled

1:00 recovery machine (60% effort)

210730 Hybrid WOD

Warm-up: 10:00

5 Tempo DB Bench + 5 DB Bench + 10 Diamond Push-ups + 5 Burpees

Bench Press: 5 Sets

0:00-0:30: Max BB Bench Press @60%+
0:30-1:00: Rest

1:00-1:30: Max DB Bench

1:30-3:00: Rest


Deadlift: 8:00 EMOM

1- 4 Reps

2- 3 Reps

3- 2 Reps

4- 1 Reps

*Build each minute – 2nd round heavier than first

Conditioning: For time w/ Partner (11:00 Cap)

60/45 Cal C2

30 Synchro BB Thrusters (75/55)

60 Push-ups
20 Synchro BB Thrusters (95/65)

40 Push-ups

10 Synchro BB Thrusters (115/85)

20 Push-ups

210730 Burn WOD

Warmup: 8:00

dynamic + AMRAP: :30 machine + 8 pause glute bridges + 10 RKS

Conditioning: for time w/partner (23 cap)

50/40 calorie machine

100 situps

40/30 calorie machine

100 air squats

30/20 calorie machine

100/80 pushups

*max calorie machine remaining time

210730 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 bb dls (build) + 8 pause glute bridges + 10 RKS

Strength: 15:00

find a new 1rm deadlift

*if you finish early perform AMRAP

5 dls 70-75%

:30 elbow plank

1:00 machine

Conditioning: for time w/partner (20 cap)

50/40 calorie machine

100 rks 53/35#s

40/30 calorie machine

100 air squats

30/20 calorie machine

100/80 pushups

*max calorie machine remaining time

210729 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 10 Front Squat (build) + 20 Reverse Lunges on Plate + 15/15 Banded Lateral Steps

Strength: 18:00

Build to a 3RM Front Squat (try to tie/be within 10# of 2RM)

7×3 @80% of 3RM

*:30 Rest between sets

Conditioning: Amrap remainder

12 DB/KB FR Reverse Lunges (6” deficit)

Max BB Glute Bridges (@3RM FS or heavier – goal is 15+)

10/7 Cal AB + 200m Run + 5 BBJO (SPRINT)

1:00 Row (Hold sub 2:05/1:55/500m)

210729 Burn WOD

Warmup: 8 AMRAP

bike 12/8 calories + 10 step-ups + 10 pass thrus + 5 burpees

Conditioning: 22 AMRAP

400m run

15 AKS 35/25#

12 strict pullups

9 burpees to 6″ target

6 dbl db snatches 35/25#s

210729 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 alt step-ups + 10 bb good mornings + 1:00 machine

Strength: 18 AMRAP

12 alt. dbl kb step-ups

10 bb SL deadlifts (empty bar or small 5s/10s to keep bar off floor)

:30 db goblet wall sit

10 empty bb 1/2 jump squats

heavy sled push down/back

Conditioning: 3 rounds for time (16:00 cap)

400m run

15 cj 115/85#

15 ttb (sub 15 medball situps)

210728 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Push Press + 10 PVC Passthroughs + 5 Tempo Push-ups

12:00 EMOM

1- 8 BB Push Press

2- 6 BB Push Press

3- 4 BB Push Press

4- 2 BB Push Press

*Slight increase on weight each ROUND

Strength: 15:00 Amrap

:10 BB OH Hold (ahap)

10 Seated Alt DB Strict Press (both DBs OH)

12 BB Curls

16 Alt KB Pendlay Rows


Conditioning: E3MOM for 9:00

200m Run

10 Push-ups

10 DB Devil’s Press (35/25s)

10 DB Stoh

*Max working time of 2:30

210728 FF WOD

Warmup: 10:00

dynamic + AMRAP: 2 push press + 3 push jerks + 10 pass thrus + 15 band pull aparts

Strength: 17:00 AMRAP

1 push press + 2 push jerks (AHAP)

12 alt kb pendlay rows

8 dbl db push press

15 light db bent over rear delt flyes

Conditioning: 16 EMOM

1 – c2 bike 15/12 calories

2 – 6/6 db hang CJ 35/25#s (6 right then 6 left)

3 – 12 box jump overs

4 – 1 rope climb (sub 3 rope walks)

210728 Burn WOD

Warmup: 10:00 AMRAP

500m C2 bike + 6/6 db cj + 10 pass thrus + 12 alt db snatches

Conditioning: 24 EMOM

1 – 15/12 calorie C2

2 – 10-15 V-ups

3 – 10 dbl kb deadlifts (heavy)

4 – 3-4 rope walks

5 – 1:00 wall sit

6 – rest

210727 FF WOD

Warm-up: 12:00

3:00 Machine (build every :30) + Dynamic + Amrap: 5/5 DB Hang CJ + 50 Single Unders + 10 Am Kbs

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

400m Run OR 1000m C2 or 300m Ski

10 DB Burpees

8 DB Hang Power Cleans

6 DB Stoh

Max DU or Singles in remaining time

*Increase pace each round

210727 Hybrid WOD

Warm-up: 10:00

2:00 Machine + Dynamic + Amrap: 20 Sit-ups + :30 Machine Build-up (build to sprint)

Conditioning: 1:00 On :30 Off x 5 Rds

1:00 Standing C2 (damper 10)

:30 V-ups + :30 Hollow Hold

1:00 Row (1200/900+ Cal/hr)

:30 DB Burpees + :30 DB Deadlifts

*:30 Rest b/t exercises

Extra: :20 On :20 Off x 8 Rounds

Deadhang (Alt pronated/supinated grip)

210726 Hybrid WOD

Warm-up: 12:00

5 BB Back Squats (build) + 10 Air Squats + 5 Box Jumps + 200m Run

Strength: 22:00

Accumulate 20 Back Squats @+10-20# last week

*Should be able to start with 4-6 reps on first set

Remainder of time:

16/16 Forward&Backward Banded Steps

10 Alt DB FR Step-ups

4 Paused Front Squats (:02 pause – start @60%)

Conditioning: 3 RFT (10:00 Cap)

200m Run

5 DB Squat Cleans (50/35s)

10 BJO (24/20”)

5 DB Hang Squat Cleans

210726 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 fs (build) + 10/10 banded lat steps + 5 jump squats + 3 box jumps

Strength: 30:00

find a 1rm front squat

*if you finish early complete AMRAP

5 front squats at 70%

15 banded bw glute bridges

12 alt db step-ups

Conditioning: AMRAP remaining time

1000m C2 bike

25 air squats

20/15 calorie AB or Echo

20 walking lunges

10 bb good mornings

210726 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 10 db bench press + 10 pass thrus + 5 pushups + 5 pause RR

Conditioning: 3 rounds (25 cap)

2500m C2 or 1250m row

16 alt dbl db bench press (start with both dbs locked out)

10 bb curls

20 pushups

15 strict pullups (band in J-cups)

*max meters C2 bike or row remaining time

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