Workout of the Day

210120 Hybrid WOD

Warm-up: 15:00

3:00 Machine (inc. pace) + Dynamic + Amrap: 12 Alt DB Snatches + 10 Air Squats + 8 DB Box Step-ups + :30 Machine

Conditioning: E8MOM for 32:00

400m Run or 1000m C2 (Alt machines)

36 SKB Snatches (switch as needed)

32 SL V-ups

8 DB Burpee Box Step-overs (24/20”)

*Max working time of 7:00

210120 Burn WOD

Warmup: 8:00

dynamic + AMRAP: :30 machine + 50 singles + 10 AKS

Conditioning: 7 AMRAP x 4

2000m bike/1000m row (alt rounds)

20 situps

15 pushups

10 heavy kb deadlifts

max air squat in remaining time

*no rest between AMRAPs

210120 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 deadlifts + :30 plank + 10 glute bridges + :30 machine

Strength: 20:00 AMRAP

deadlift x 5 (build each set to a tough set of 5 by the end)

SL glute bridge on bench x 10/10 with pause at top

dbl KB front rack walk x 100′

d-ball clean over shoulder x 6 (alt r/l)

Conditioning: for quality

21-15-9

deadlifts 185/125#

front squat 135/95#

15-10-5 strict pullups (scale banded strict in rack

100 SU or 35 DU after each set

*front squats are from the floor

*scale weight to complete 21s in 2-3 sets

210119 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 DB Curl&Press + 10 Ring Rows + 10 Burpees

Strength: 20:00

300’ Farmer Carry

5 Pullups + :30 Deadhang + 5 Chin-ups

15 DB Lateral Raise

10 DB Strict Press (seated on floor)

Conditioning: For time (14:00 CAP)

30-20-10

Deadlifts @175/125

*100 Single Unders before each set of DL

—Rest 4:00—

50 BFB

200119 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 5 light db hcj + 5 burpees + 5 wall balls + :30 machine

Conditioning: 30 EMOM

1 – 15/12 calorie C2 bike or row

2 – 12 alt. sDB step-ups 24/20″

3 – 150m run

4 – 75-100 singles

5 – 16 alt sDB snatches 35/25#s

6 – rest

200119 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 light bb hcj + 5 burpees + 5 wall balls + :30 machine

Conditioning: E2MOM x 5, x (3) WODs w/3:00 rest between

1 – E2MOM x 5

20 wall balls + 10 burpees

2 – E2MOM x 5

15 thrusters 75-95/55-65# (pick a weight you can do in 1-2 sets)

3 – E2MOM x 5

15/12 calorie AB + 15 AKS 53/35#s

*on each of the 3 workouts, scale weight/reps to complete all work in sub 1:30

210118 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 3/5 FS/BS + :30 machine

Strength: 20:00

A) 4 x 7/13 FS/BS (5-10 lbs heavier than last week)

B) Amrap remainder:

10/10 Bulgarian Split Squats

:15/:15 SL Wall-sit

Conditioning: E2MOM for 14:00

1- 10 DDB Snatches + 8 DDB FS + 6 DDB Hang CJ

2- 25/20 Cal Machine

*Same set of DBs throughout complex – light enough to do each exercise UB

210118 Burn WOD

Warmup: 12 EMOM

1 – 12/8 calorie row

2 – 6 dbl db hang CJ

3 – 8 pushups + 10 squats

Conditioning: 20 AMRAP

run 200m

15 knee raises or 10 TTB

:30 wall sit

15 db thrusters 35/25#s

:30 pushup shoulder taps

15 wall balls 20/14#s to 10/9′

210118 FF WOD

Warmup: 10:00

dynamic + AMRAP: :30 machine + 5 box squats (to parallel) + 8 heavy (build) RKS

*use small Titan boxes or stack red pads for box squats

*box squat – wider stance, hips back, toes slightly pointed out, slightly more forward lean/hinge with torso

Strength: 20 AMRAP

3 box squats (to parallel) build heavier than last week

3 standing broad jumps (reset btw each)

8 dball slams (don’t need to catch on bounce)

8 jumping lunges (max height every rep)

Conditioning: 12 EMOM

1 – 100 single unders

2 – 15/12 calorie machine

3 – 10/7 pushups + 15 squats

2100115 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Bench Press + :30 Hollow Hold + 5 Burpees

Strength: 20:00

1-2 Bench Press @95%+ (not accumulated this week)

10 Plyo + Deficit Push-ups (Plyo and Deficit = 2 reps)

10 Hollow Rocks

15 DB Sit-ups (may anchor feet)

Conditioning: For time w/ a partner (15:00 Cap)

20 DB Man Makers (40/30s)

40 Wall Ball (20/14# to 10/9’)

60 Cal Machine

80 Am Kbs (53/35)

210115 Burn WOD

Warmup: 8:00

dynamic + AMRAP: 5 RR + 7 AKS + 9 squats + 12 calorie row

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

20/15 calorie AB or Echo bike

10 devils press 35/25#s

15 db front squats

*remaining time max meters run/row…alternate machine each round

210115 FF WOD

Warmup: 10:00 AMRAP

machine 1:00 + 8 db bench press + 15 band pull-aparts + 10 situps

Strength: 18:00 AMRAP

SA db bench press x 8 (db in one hand only)

strict pullups x 5-8 reps (scale with band in J-cups)

db lateral raise x 15

bb bent over row x 8

Conditioning: For Time w/partner 18:00 cap

33-27-21

db front squats 50/35#s

db deadlifts

21-15-9

calorie AB or Echo

db thrusters 50/35#s

9-7-5

devils press

db burpee box step-overs 50/35#s to 24/20″

210114 Hybrid WOD

Warm-up: 10:00

8 BB Back Squat (build) + 10 Reverse Lunges + :30 Machine

Strength: 15:00

2 x 10 Back Squat @80% of 1RM (same weight as last week’s 2 x 8)

Amrap remainder:

:45 Elbow plank

50’/50’ Banded Lateral Walk

Conditioning: 20:00 Amrap

100’ Farmer Carry + 10 Deadlifts + 100’ FC

20/15 Cal Machine

100’ FR Carry + 5 Hang Cleans + 100’ FR Carry

30 Split Squat Jumps

—Rest :45 after completion of each exercise—

* Try to keep everything UB and have high intensity on Cals and SSJ

210114 Burn WOD

Warmup: 8:00 AMRAP

100m run + 8 alt db snatches + 10 situps + 10 squats

Conditioning: 30 EMOM

1 – 150m run

2 – 14 alt db snatches

3 – 12 v-ups or 20 toe touches or 12 strict knee raises

4 – 10-15 wall balls

5 – 13/9 calorie AB

6 – rest

210114 FF WOD

Warmup: 10:00

Dynamic + AMRAP: :30 machine + 10 alt db snatches + 5 goblet squats + 5 pushups

Weightlifting: every 1:30 x 10

1 power clean + 1 squat clean + 1 jerk (push or split)

*start moderate and build every 1-2 sets

Strength: 15:00

build to a 2rm back squat for the day

*may do box squat if preferred

Core: 4 rounds

15 leg lifts over dbs

:10 hanging L-sit hold

15 db weighted situps

210113 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 1:00 Machine (inc. pace) + 50 Single Unders + 10 DB Box Step-ups

Conditioning: 30:00 EMOM

1- 500/475m C2 Bike

2- Max Single Unders

3- Rest

4- 200m Run

5- Max BJO (Rds 1/3/5) BBJO (Rds 2/4)

6- Rest

Extra: For completion

Accumulate 3:00 Deadhang

*Every time you break – 15 BB Curls

210113 Burn WOD

Warmup: 10 AMRAP

1:00 machine

10 alt db snatches

10 step-ups, move to 5 box jumps

5 RR

5 pushups

Conditioning: 22 AMRAP

row 500/400m or run 400/325m

10 db box step-overs 35/25#s

8 box jumps 24/20″

6 pullups (scale banded strict or 12 RR)

4 d-ball cleans over shoulder 100/80#

210113 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 bb deadlifts + :30 machine + 10 banded good mornings + 3 burpees

Strength: 20 EMOM

1 – 8 bb deadlifts 50-60% 1rm DL (10-20# up from last week)

2 – 10 dbl db curls

3 – 6 heavy alt db snatches

4 – 10-15 banded triceps extensions

5 – 15 air squats

Extra: For Quality 3-5 rounds

20 SL v-ups

:10/:10 star plank

10 ab wheel rollouts

210112 Hybrid WOD

Warm-up: 10:00

3 BB Strict Press + 5 BB PP + 5 Burpees + :30 Machine

Strength: 20:00

2 BB Strict Press

20 Leg Lifts Over DB (work on tng)

6 BB Push Press (try to use same # as SP)

20 SL V-ups

10 BB Bent-Over Rows

Conditioning: 6:00 On 2:00 Off x 2

50/35 Cal Echo or AB

Ladder remainder of time:

1-2-3… DB Devil’s Press

5 DB Stoh

10 Air Squats

*Start ladder back at 1 Devil’s Press 2nd Round

210112 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 1:00 machine + 10 rks + 12 walking lunges

Conditioning: Every 4:00 x 6 rounds

bike/row 17/12 calories

db (at sides) walking lunges 25′ 35/25#s

db front squat x 10

farmers walk 25″

db deadlift x 10

*work capped at 3:30/round, adjust cals and reps/weight to complete in under 3:30

210112 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 bb STOH + 3 burpees + 50 singles + :30 machine

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

1) 10 EMOM

1 – C2 bike 24/18 cals or run 200/175m

2 – rest

2) 10 EMOM

1 – 12 bb STOH (pp or pj) 135-155/85-105#

2 – 8 bar facing burpees

3) 10 EMOM

1 – 100 singles/40 DU

2 – 20 AKS 53/35#s

210111 Hybrid WOD

Warm-up: 10:00

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

Strength: 20:00

4 x 7/13 FS/BS (5-10 lbs down from last week)

Amrap remainder:

:30 Wall-sit

30 Banded Glute Bridges

Conditioning: E3MOM for 15:00

20 Alt DB Snatches (50/35)

15 Pushups

10 Wall Ball (20/14# to 10/9’)

*Max working time of 2:15

210111 Burn WOD

Warmup: 10 EMOM

1 – machine :45

2 – alternate 100 jump ropes and 5 devils press

Conditioning: 27:00

12 EMOM

1 – 12/8 calorie AB or Echo

2 – 3 devils press + 15 squats

rest 3:00

12 EMOM

1 – run 150m or :50

2 – 8 thrusters 35/25#s

210111 FF WOD

Warmup: 10:00

dynamic + AMRAP: :30 machine + 5 box squats (to parallel) + 8 heavy (build) RKS

*use small Titan boxes or stack red pads for box squats

*box squat – wider stance, hips back, toes slightly pointed out, slightly more forward lean/hinge with torso

Strength: 20 AMRAP

5 box squats (build each round, no belts)

3 seated box (work to safe, max height)

15/15 banded lateral steps

6/6 kneeling OH dball slams

Conditioning: 12 EMOM

1 – bike 12/8 calories

2 – alternate 10-15 pullups & 10 db thrusters

210108 Hybrid WOD

Warm-up: 10:00

5 BB Bench Press + 10 Alt DB Strict Press (DBs OH) + :30 Machine

Strength: 20:00

Accumulate 3 Bench Press @92.5-95%

10 Ab Wheel Rollouts

6 Strict Chin-ups (in 2-3 sets)

:20 Hollow Hold + 20 SL V-ups + :20 Hollow Hold

Conditioning: 16:00 Amrap w/ Partner

3000m C2 Bike (damper 10/8)

40 Cal Echo

50 DB Burpees

60 DB Stoh

*Max DB Bench Press in remaining time

210108 Burn WOD

Warmup: 15:00

dynamic + AMRAP: 5 bench press (build) + 15 band pull aparts + 10 pass thrus + :30 machine

Conditioning: For Time w/partner 25:00 cap

100 hang power cleans 95/65# or 35/25# DBs

25 dbl db GTOH 35/25#s (snatch or CJ, from floor)

100 TTB (sub 100 MB situps, 20/14# ball)

25 dbl db burpee box step-overs 24/20″

100 STOH bb or db, same weight as HPC

210108 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 bench press (build) + 15 band pull aparts + 10 pass thrus + :30 machine

Strength: 15 AMRAP

bb bench press x 5 (build to a 5rm for the day, no misses)

DBL kb/db bent over x 10

ring dips x 8 (break up as needed) sub box/bench dips x 12

pushups x max reps (scale to get at least 10 every round)

Conditioning: For Time w/partner 25:00 cap

100 hang power cleans 125/85#

25 dbl db GTOH 35/25#s (snatch or CJ, from floor)

100 TTB (sub 100 MB situps, 20/14# ball)

25 dbl db burpee box step-overs 24/20″

100 STOH 125/85#

210107 Hybrid WOD

Warm-up: 10:00

5 Back Squats(build) + 10 RKbs + :30 Machine

Strength: 20:00

A) 2×8 Back Squat @80% of 1RM

B) Amrap remainder:

:15 AB/Echo/Runner Sprint

15 Banded Good Mornings

20/20 Banded Lateral Steps

Conditioning: 3 Rds for time (14:00 Cap)

500m Row or 1000m C2 (Alt machines)

25 Deadlifts @185/135

25 Air Squats

210107 Burn WOD

Warmup: 8:00

dynamic + AMRAP: 5 bb box squats + 5/5 SA kb front rack squats + 10 glute bridges

Conditioning: 20:00 AMRAP

3 wall walks (on plexiglass)

15/12 calorie row

10 devils press 35/25#s

15/12 calorie bike or 200m run

3 wall walks

100 singles (35 DU)

Extra: 6 EMOM

coach’s choice

210107 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 bb back squats + 5/5 SA kb front rack squats + 10 glute bridges

Strength: 20:00

1 – work to a heavy BS single in 10:00 (no belts)

2 – 3×3 @ 80% of above

Conditioning: 4 rounds for time (13 cap)

15 thrusters 95/65#

15/12 calorie machine

15 devils press 35/25#s

Cool down: 7:00 (recovery pace)

15 air squats

1:00 machine

210106 Hybrid WOD

Warm-up: 10:00

10 Box Step-ups (move to 5 jumps) + 10 PVC Passthroughs + 10 DB Curl&Press + :30 Machine

Conditioning: 35:00

4 Rounds of:

0:00-1:00: 20/15 Cal Machine

1:00-3:00: 12 DB Box Step-Overs + 12 BJO (24/20”)

3:00-4:00: Rest

16:00-18:00: Rest

18:00-28:00: Amrap

10 Push-up + Renegade Row

12 Goblet Reverse Lunges

14 Alt DB Snatches

28:00-29:00: Rest

29:00-35:00: Amrap

6 V-ups

8 Sit-ups

:10 Hollow Hold

210106 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 10 db deadlifts + 5 db box step-overs + :30 machine

Conditioning: 30 EMOM

1 – 10 db box step-overs 35/25#s

2 – 15/12 calorie machine

3 – 12 box jump overs 24/20″

4 – 15/12 calorie machine

5 – 8 burpee box jumps 24/20″

6 – rest

210106 FF WOD

Warmup: 15:00 AMRAP

10/10 banded lateral steps

5 tempo goblet squats (2/2/X/1)

1:00 machine

5 tempo pushups (2/2/x/1)

10 AKS

1:00 machine

Strength: 20 EMOM

1 – 10 tng deadlifts @ 40-50% 1rm (control eccentric, speed off floor)

2 – 15 db push press 35/25#

3 – 10 banded good mornings (control eccentric, fast up and squeeze)

4 – 15 kb goblet squats 35/25#

Extra: 8 EMOM

1 – 10-15 Vups (sub 25 toe touches)

2 – :45 elbow plank

210105 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 RR + 10 Dkb Deadlifts + :30 Machine

Strength: 20:00

:20 Chin-Over Bar Hold + :40 Deadhang

10 Heavy Dkb CJ

200’ Farmer Carry

1:00 Recovery Machine

Conditioning: 14:00 Amrap

10 Lat Burpees over DB

15 Wall Ball (20/14# to 10/9’)

15 Ring Rows

20 SDB Hang CJ (50/35)

210105 Burn WOD

Warmup: 8:00

dynamic + AMRAP: 5 wall balls + 10 pvc pass thrus + 5 RR + :30 machine

Aerobic Conditioning: 4 sets total (alternate A and B) increase pace per round

A) 5:00 AMRAP

8 db hang CJ 35/25#s

8 lateral burpees over bar

20 air squats

rest 2:00

B) 5:00 AMRAP

20 c. row/c2 bike or 200m run

20 wall balls 14/10## to 10/9′

10 pullups (scale RR or banded strict)

rest 2:00

210105 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 wall balls + 10 pvc pass thrus + 5 RR + :30 machine

Aerobic Conditioning: 6 sets total (alternate A and B) increase pace per round

A) 5:00 AMRAP

8 bb hang CJ 95/65#

8 lateral burpees over bar

20 air squats

rest 2:00

B) 5:00 AMRAP

20 c. row/c2 bike or 200m run

20 wall balls 20/14# to 10/9′ (mix up order if needed to have a WB target available)

10 pullups (scale up to c2b or 5 BMU)

rest 2:00

210104 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 3/5 FS/BS + :30 Machine + 50 Single Unders

Strength: 25:00

5 x 4/8 FS/BS (5-10 lbs down from last week)

*Rest minimum of 3:00 between sets

Amrap remainder:

:30 Dkb Wall-sit

20 Banded Glute Bridges (on bench)

Conditioning: 16:00 EMOM

1- 15/10 Cal AB or Echo

2- 75 Single Unders (scale up to 30 DU)

3- :30/:40/:50/:60 Max DB Devil’s Press

4- Rest

210104 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 5 bb front squats + 5 push press + 5 thrusters + :30 machine

Conditioning: 26:00

12 AMRAP

20 db snatches 35/25#s

15 V-ups/30 toe touches

50 singles

REST 2:00

12 EMOM

1 – max distance C2/Row/Run

2 – rest

210104 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 back squats + 10/10 banded lateral steps + :30 machine

Strength: 25:00

1) 5×5 front squat @ 70% 1rm, rest 2:00 between sets

2) AMRAP

12 bb alt back rack reverse lunges (out of rack)

8/8 dbl db SL deadlifts

3 standing box jumps (build)

Conditioning: 12 AMRAP

20 alt db snatches 50/35#s

15 TTB (sub situps)

35 DU (50 singles)

201231 Holiday WOD (8-9:30a only)

Warm-up: 12:00

Dynamic + Amrap: 5 BB Back Squats + 10 Walking Lunges + 10 Ring Rows + :30 Machine

Strength: 20:00

Option 1: 1RM Back Squat, Clean, or FS

Option 2: Amrap

3 BB Back Squats (build each rd)

:30 Dkb/Ddb Wall-sit

20 Alt DB Curls

20 Alt DB Bent-Over Rows

Conditioning: W/ a Partner

12:00 Amrap

20 Cal Machine

20 (SDB Thrusters – SDB Snatches – Goblet Squats)

*Change DB movement each round

-Rest 3:00-

12:00 Amrap

20 (Power – Squat) Cleans (Alt type each rd)

21 BMU (Scale to C2B/PU/Jumping PU)

-Rest 3:00-

For time:

365 DU (730 Singles)

201230 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Bench + :30 Hollow Hold + :30 Machine

Strength: 15:00

Accumulate 5 Bench @90%+

20 Leg Lifts over DB/KB

30 Single Leg V-ups

Conditioning: 20:00 Amrap

100 Single Unders

10 DB Stoh (50/35s)

50 Single Unders

5 BBJO (24/20”)

Rest 1:30

201230 Burn WOD

Warm-up: 12:00

2:00 Machine (inc pace) + Dynamic + Amrap: 10 Alt DB Snatches + 5/5 DB Push Press + :30 Wall-sit + 50 Single Unders

Conditioning: 10:00 On 4:00 Off x 2

200 Single Unders

40 Cal Machine

20 Burpees

1- 3 DB Man Makers + 5 DB FS + 10 SSJ

2- 3 DB Devil’s Press + 5 DDB Hang CJ + 10 Air Squats

*Both Rds start with 200/40/20 and then finish with Amrap of 1 or 2

201230 FF WOD

Warm-up: 10:00

5 BB Bench(build) + :30 Hollow Hold + 5 Tempo Pushups + :30 Up-Down Plank

*Up-Down Plank = pushing up to hands from elbows and back down

Strength: 20:00

3 BB Bench Press (build to ahap)

:30 Accumulated L-sit (hang/rings/parallettes)

10 Alt DB Strict Press (hold both DBs OH)

20 Leg lifts over KB/DB

Conditioning: For time (10:00 Cap)

21-15-9: Deadlifts (185/135)

15-12-9: DB Thrusters (50/35s)

9-9-9: DB Squat Cleans (50/35s)

*Challenging DB weight

201229 Hybrid WOD

Warm-up: 10:00

10 RR + 10 BB Strict Press + 10 BB Curls + :30 Machine

Strength: 20:00

3 BB Strict Press

5 Pullups (weighted if possible)

30’/30’ DB OH Lunge

200’ Farmer Carry

Conditioning: 2 Rds for time (14:00 Cap)

20 DB Power Cleans

25 DB Box Step-Overs (24/20”)

30 Pushups

35 Wall Ball (20/14# to 10/9’)

201229 Burn WOD

Warm-up: 10:00

:30 Machine + 10 Box Step-ups (switch to box jumps) + 10 Walking Lunges + 10 Am Kbs

Conditioning: 24:00 EMOM

1- 14/9 Cal AB or Echo

2- 10 DDB Snatches

3- 6 BBJO (24/20”)

4- Rest

*Add 1 rep to 2/3 each round to finish with 15/11

201229 FF WOD

Warm-up: 8:00 Amrap

:30 Machine + 5 BB Power Snatches + 5 BB Ohs + 10 Hollow Arch Swings

*Build on BB – Progress from swings to normal pullup scaling option

Conditioning: 5:00 On 2:00 Off x 6

1- 20/15 Cal C2 (Bike/Row) + 20 Lat Burpees over bar + Max Power Snatches (135/95)

2- 20/15 Cal AB/Echo/Run + Amrap Cindy/Mary

Cindy: 5 Pullups + 10 Pushups + 15 Squats

Mary: 5 HSPU + 10 Pistols + 15 Pullups

201228 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 2/4 FS/BS + :30 Machine

Strength: 25:00 (or FF 1RM FS)

A) 6 x 3/6 FS/BS (minus 5-10 lbs from last week)

B) Amrap remainder:

50’/50’ Banded Lateral Walk

:15/:15 SL Wall-sit

Conditioning: 1:00 On 1:00 Off x 8

1- Max AB/Echo Cals

2- Max Alt DB Snatches -> DDB Snatches -> DB Burpees -> Devil’s Press

*Change movement each round

201228 Burn WOD

Warmup: 10:00

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

Conditioning: 7:00 x 3 w/ 3:00 rest between

1) 7:00 ladder (3,6,9,12….etc)

situps

AKS 44/26#

air squats

*50 singles after each set

2) 7:00 AMRAP

12/8 calorie AB or Echo bike

5 db thrusters

5 lateral burpees over dbs

3) for time (7:00 time cap)

40 wall balls 20/14#s

30 db hang clean and jerk 35/25#s

20 hand release push-ups

201228 FF WOD

Warmup: 10:00 AMRAP

machine :30 (increase pace)

5 front squats (decrease reps as you add weight)

8 jumping lunges

5 1&1/4 squats

Strength: 25:00

Option 1: squat program

find 1rm front squat

Option 2: AMRAP

3 front squats (build to heavy 3rm for the day)

30’/30′ banded lateral walk

10 dbl kb/db front rack reverse lunges

3 broad jumps

10 pause glute bridges (bw on bench)

1:00 machine

Conditioning: 15 EMOM

1 – 10 bb hang clean and jerks 75/55#

2 – 75 singles/30 DU

3 – 10-15 TTB (sub 15 situps)

201224 WOD (open 8-9:30am only)

Warmup: 10:00

dynamic + AMRAP: 5 back squats + 10 AKS + 50 singles

Strength: 20 AMRAP

5 back squats (work to a heavy but perfect 5rm for the day)

8 partner leg curls

1:00 weighted plank

8/8 cossack squats (alt. R/L)

1:00 recovery machine

Conditioning: 45:00 time cap (perform in any order)

1) 10 rounds: Igo/Ugo

20 alt. db snatches 50/35#s

8 lateral burpees over DB

rest 3:00

2) 10 rounds: Igo/Ugo

10 pullups (sub RR or jumping pullups)

16 SA db thrusters 8R/8L 50/35#s

rest 3:00

3) 100 calorie AB or Echo bike (FF 80)

*switch whenever

rest 3:00

4) 100 wall balls

100 burpees

*switch whenever, start on either movement, finish all 100 before starting the other

201223 Hybrid WOD

Warm-up: 12:00

Dynamic + 30 Burpees + Amrap: 7 Wall Ball + 50 Single Unders + :30 Machine

Conditioning: 5:00 On 1:00 Off x 6

1- 400m Run + Max KB Snatches

2- 30 Cal Echo/AB + Amrap: 50 Single Unders + 10 Wall Ball (20/14# to 10/9’)

3- 30 Cal Row + Amrap: 5 Burpees over Rower + 10 DB Stoh

*Any order – 2 Rds through

201223 Burn WOD

Warmup: 15 AMRAP

3:00 machine increasing pace + dynamic + AMRAP: 5 RR/10 KBS/15 squats

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

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

14 wall balls

12 hand release pushups

10 dbl db/kb deadlifts

*max meters remaining time

201223 FF WOD

Warmup: 8:00

3:00 machine (increase pace) + dynamic

Strength: 16 AMRAP

8 db bench press (:03 tempo on eccentric)

10 banded PVC pipe curls (purple band at base of rig)

8/8 half kneeling SA kb press

15 band pull-aparts

Conditioning: 16 AMRAP @ recovery pace

10 deadlifts 185/125#

10 kb front rack reverse lunges 35/26#s

10 cal AB or Echo bike

100 singles or 40 DU

20 SL V-ups

Extra: 5-7:00

stretch: hip flow/lunges sequence

201222 Hybrid WOD

Warm-up: 10:00

5 TnG DL + 10 Air Squats + 15 Banded Good Mornings + :30 Machine

Strength: 20:00

3 Deadstop DL

15 Banded Hamstring Curls

:45 Arch Hold (with PVC)

75m Sprint

Conditioning: 2 Rds For Time (15:00 Cap)

36 SDB Hang CJ (switch hands as needed)

27/21 Cal Row

18 Box Jumps (24/20”)

9 DB Devil’s Press

*Use same single DB as what you use for set of DBs for Devil’s Press

201222 Burn WOD

Warmup: 12 EMOM

1 – bike/run/row :45

2 – 5 pushups + 5 RR

3 – 12 db push press

Conditioning: 22 AMRAP

15/10 calorie machine (switch each round)

12 pullups (sub strict banded or RR)

200′ dbl kb farmers walk

5 d-ball cleans

201222 FF WOD

Warmup: 12 EMOM (build intensity)

1 – 12/8 calorie machine

2 – 16 jumping lunges

3 – 6 pushups + 12 squats

4 – 12 wall balls 20/14# to 10/9′

Conditioning: 35:00

20/15 calorie machine

8 burpee box jump overs 24/20″

8 C2B pullups (sub jumping or RR)

8 dbl db power clean and jerks 35/25#s

rest 2:00

*note time for each round and increase pace throughout. Start slower than you think so you can increase your pace..DO NOT GET SLOWER as you progress through the clock.

201221 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 2/4 FS/BS + 10 SSJ (for height) + :30 Machine

Strength: 20:00 (or FF Squat Program)

A) 6 x 2/4 FS/BS (minus 5-10 lbs from last week)

B) Amrap remainder:

50’ Banded Lateral Walk

25 Banded Glute Bridges (on bench)

50’ Banded Lateral Walk

Rest 1:00

Conditioning: E2MOM for 16:00

1- 15 V-ups(sub 20 toe touches) + 12/8 Cal Echo

2- 1:30 Amrap: 3 Pullups + 6 Push-ups + 9 Air Squats

*Alternate 1/2

201221 Burn WOD

Warmup: 15:00

dynamic + AMRAP: 1000m C2 bike + 100 singles + 10 AKS + 5 burpees

Conditioning: 20 EMOM

1 – 12 DB power cleans 35/20#s

2 – 10 DB box step-overs

3 – 8 db thrusters

4 – 12/8 calorie Echo bike

201221 FF WOD

Warmup: 10:00

dynamic + AMRAP: 2FS/4BS (build) + :30 machine + 5 jump squats

Strength: 20:00

Option 1: FS/BS program

4 x 1/2 FS/BS @ 100% max FS rest 3:00 between

Option 2: AMRAP

8 dbl KB front rack squats (AHAP)

8 pause BB glute bridges (yellow band around knees)

:15/:15 SL wall sit

12/8 calorie Echo bike @ hard effort (75+/65+ cadence)

Conditioning: 16 EMOM (moderate pace)

1 – 10 BB back squats 135/95# (from rack)

2 – 15 AKS 44/26#

3 – 25 air squats

4 – 75 singles/35 DU

201218 Hybrid WOD

Warm-up: 10:00

5 BB Bench Press (build) + 10 Bench/Box Dips + 10 PVC Passthroughs + :30 Machine

Strength: 20:00

Accumulate 6 Bench Press @90%

10 BB Bent Over Rows (Pause at top)

12 DB Lateral Fly

15 Banded Pullaparts

Conditioning: 10 RFT w/ Partner (15:00 Cap)

YouGoIGo Full Rounds

10/7 Cal AB/Echo

7 DB Box-Step Overs

3 Man Makers

*Challenging weight on DBs – but should always be able to do 7 BSO UB

201218 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 350m bike + 50 singles + 10 RKS

Conditioning: 22 AMRAP

15 burpee deadlifts 35/25#s

15 db step-ups

15 calorie C2/row (alternate rounds)

15 banded/strict pullups

15 pushups

201218 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 FS + 5 PP + 5 thrusters

Strength: every 1:30 x 8 rounds

1 hang power clean + 1 FS + 1 thruster

Conditioning: For Time w/partner (20:00 cap)

60 hang clusters 115/95#

80 TTB (100 situps or 100 leg raises)

100 calorie row or C2

150 wall balls 20/14# to 10/9′

*if row or C2 bike not available go to WB first then come back to row/bike

201217 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB BS (build) + 25’/25’ Banded Lateral Walk + 5 Box Jumps

Strength: 20:00

A) 2×10 Back Squat @77.5% of 1RM

B) Amrap remainder:

1:00 Arch Hold

30 Bodyweight Glute Bridges (on Bench)

12 FR Reverse Lunges (on plate/pad)

3 Box Jumps (for height)

Conditioning: 3 Rounds FT (15:00 Cap)

15 Box Jump Overs (24/20”)

20 SKB Snatches (switch hands as needed)

25 Wall Balls (20/14# to 10/9’)

100 Single Unders (scale up to 40 Dubs)

201217 Burn WOD

Warmup: 8:00 AMRAP

Conditioning: 6 AMRAP x 4 w/2:00 rest between alt. 1 & 2

1 – 3 rounds: 5 pullups/RR + 10/8 pushups + 15 squats

*max calorie AB in remaining time, 5:00 cap for 3 rounds

2 – 3 rounds: 6 AKS + 12 dbl push press + 15 goblet squats

*max calorie Echo bike in remaining time, 5:00 cap for 3 rounds

201217 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10 pvc pass thrus + 5 FS + 10 push press + :30 machine

Strength: 16:00

5 front squats 60% 1rm

8/8 dbl db SL deadlifts

8/8 bodyweight split squats (rear foot elevated 12-20″)

1:00 recovery machine

Conditioning: 18 EMOM

1 – 20 SL V-ups

2 – 12 dbl db snatches 35/25#s

3 – 6 devils press

201216 Hybrid WOD

Warm-up: 15:00

60 Cal Machine + Dynamic + Amrap:

10 Walking Lunges + :15/:15 SL Wall-sit + 10 DB Curl&Press + :30 Machine

Conditioning: 6:00 x 4 w/ 2:00 Rest between

0:00-6:00: EMOM

1- 15/10 Cal Echo

2- 8 DB Hang Squat Cleans

8:00-14:00: Amrap

12/8 Cal Row

10 SKB Clean + Jerk (heavy)

16:00-22:00: EMOM

1- Max C2 Cals (damper 9/7)

2- Rest

24:00-30:00: Ladder

1-2-3…etc V-up Complex

:10 Hollow Hollow Hold after each round

201216 Burn WOD

Warmup: 8:00

dynamic + AMRAP: 5 pause RR + 10 box dips + :30 machine

Conditioning: 30 EMOM

1 – run 150m

2 – 8 dbl db CJ

3 – 75 singles (scale up to 35 DU)

4 – 12 wall balls

5 – 12 bb curls

6 – :45 elbow plank

201216 FF WOD

Warmup: 10:00 AMRAP

dynamic + AMRAP: 8 db bench press + 10 pvc pass thrus + 10 RR

Strength: 20 AMRAP

5 db bench press

15 half kneeling banded face pulls

10 ring/bar/box dips

10 bb curls

10 d-ball slams 20-50#

Conditioning: 18 AMRAP (recovery pace)

1000m C2 bike or 500m row or 400m run (alternate rounds)

10 ring rows or 8 strict pullups

20 alt SL V-Ups

10 box jump overs 24/20″

20 air squats

201215 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5/5 CB DL + 10 RR + 10 RKbs + :30 Machine

Strength: 20:00

5 TnG Deadlifts (@75% +)

:30 L-sit Hang

10 BB Curls (does not have to be empty)

10 Hollow Rocks

Conditioning: E3MOM for 15:00

16 Alt DB Snatches

8 Burpees Over DBs

4 DB Devil’s Press

*Scale reps if needed in order to get in some Devil’s Press – Max working time of 2:15

201215 Burn WOD

Warmup: 8:00

dynamic + 3 sets: 5 RR + 7 pushups + 9 squats + 50 single unders

Conditioning: every 5:00 x 6 sets w/1:00 rest between

A) 2250m/2000m C2 bike

B) 1000m/900m row

*alternate between C2 bike and row each set, option to sub run 800m for either bike or row

201215 FF WOD

Warmup: 10 AMRAP

machine :30 + 50 singles + 6 db hang CJ + 10 reverse lunges

Conditioning: 40:00 (complete workouts in any order)

10 EMOM

minute 1: 10 hang power cleans + 1 STOH 135/95#

minute 2: 9 HPC + 2 STOH

minute 3: 8 HPC + 3 STOH

*continue until final minute 1 HPC + 10 STOH

rest 5:00

10 EMOM

E – 10-15 TTB (sub 20 situps)

O – 15 deadlifts 155/105#

*max :45 working time, scale reps or weights as needed to complete and have rest

rest 5:00

10 EMOM

E – 17/10 calorie AB or Echo bike sprint (no pacing, try to sprint each set)

O – rest

201214 Hybrid WOD

Warm-up: 10:00

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

Strength: 20:00 (or FF Squat Program)

A) 7 x 1FS/2BS @85-90% of 1RM FS from last week

B) Amrap remainder of time:

50’ Banded Lateral Walk

10 Banded Squats

50’ Banded Lateral Walk

1:00 Recovery Machine

Conditioning: For time (16:00 Cap)

20 Pushups

20 DB Thrusters

10 Cal Bike (AB/Echo)

—-Rest 1:00—

20 Pushups

15 DB Thrusters

15/12 Cal Bike

—-Rest 1:00—

20 Pushups

10 DB Thrusters

20/14 Cal Bike

201214 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 5 AKS + 10 banded (at knees) squats + 30 single unders

Conditioning: 20 EMOM

1 – C2 bike 18/14 calories

2 – 8 burpee step-ups 24/20″

3 – 12 dbl db snatches 35/25#s

4 – rest

Extra: 6 EMOM

16 alternating SL V-ups + hollow hold until :45

*max :30 seconds to complete SL V-ups, hold hollow until :45

201214 FF WOD

Warmup: 10:00

dynamic + AMRAP: 2FS/4BS (build) + 5 jump squats + :30 machine

Strength: 20:00

Option 1: FS/BS program

4 x 2/4 at 95% 1rm FS, rest 3:00 between sets

Option 2: AMRAP

5 FS + 5 BS (focus on speed out of hole, keep weights light to moderate)

12 banded good mornings (slow eccentric, pause at top)

25’/25′ banded lateral walk R/L

12 pause glute bridges (on floor)

1:00 recovery machine

Conditioning: 16 EMOM

1 – 8 db thrusters 35/25#s

2 – 75 singles (scale up to 30 DU)

3 – 8/4 calorie bike sprint AB or Echo

4 – 8 burpees

*add 1 rep per round to thrusters, calorie sprint, and burpees

201211 Hybrid WOD

Warm-up: 10:00

10/7 Cal + 5 BB Bench(build) + :30 Hollow Hold + 10 Bench Dips

Strength: 20:00

Accumulate 12 Bench Press @75-80%

Accumulate :30 L-sit (Hang OR Parallettes/Rings)

12 Plyo + Deficit Push-ups

30 Leg Lifts over DB/KB

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

8 Rounds (UGoIGo)

50’ Farmer Carry Lunge

10 Push-up + Renegade Row

——into——

50/35 Cal Machine

50 Synchro DB Stoh

201211 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 10 db push press + 8 db squats + 4 burpees

Conditioning: 23:00 cap w/partner

*buy-in* 75 calorie AB or Echo bike (FF partner 60)

directly into

5 rounds

6 synchro devils press 35/25#s

20 synchro alt db snatches

directly into

6 rounds Igo/Ugo full rounds (3/each)

10/6 calorie bike sprint

8 db thrusters

8 lateral burpee over DBs

201211 FF WOD

Warmup: 8:00 AMRAP

machine :45 + 5 power cleans + 5 push press/jerk (build)

Weightlifting: every 1:30 x 6

2 power cleans + 1 jerk (power or split) *drop and reset after first PC

Conditioning: 23:00 cap w/partner

*buy-in* 100 calorie AB or Echo bike (FF partner 80) sub C2 bike only if needed

directly into

5 rounds

6 synchro devils press 35/25#s

20 synchro alt db snatches

directly into

6 rounds Igo/Ugo full rounds (3/each)

12/7 calorie bike sprint

8 db thrusters

8 lateral burpee over DBs

201210 Hybrid WOD

Warmup: 10:00

Dynamic + AMRAP: 2fs/4bs (build) + 10 Air Squats + :30 machine

Strength: 25:00 (or FF Squat Program)

A) 2 x 10 Back Squat @75% of 1RM

B) Amrap remainder:

3 Back Squats @above weight

10 AB Wheel Rollouts

:30 Dkb/Ddb Wall-sit

1:00 Weighted Elbow Plank

Conditioning: For time (10:00 Cap)

25 Air Squats

75 Wall Balls (20/14# to 10/9’)

25 Air Squats

*EMOM including 0:00: 2 Devil’s Press

201210 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 12/8 calorie machine + 5/5 db CJ + 10 goblet squats + 50 singles

Conditioning: 20 AMRAP

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

20 V-ups (sub 35 toe touches)

20 situps

20 SL db thrusters (10/10) 35/25#

20 ring rows (scale up to banded pullups or pullups)

201210 FF WOD

Warmup: 10:00

dynamic + AMRAP: 3fs/5bs (build) + :30 machine

*sub 16 walking lunges + 10 squats + 10 RKS for fs/bs if not following squat program

Strength: 25:00

Option 1: Squat Program

6×2/4 at 90% +5#, rest 3:00 between

Option 2: AMRAP

12 heavy dbl kb front rack reverse lunges

8 partner leg curls

12/8 calorie AB sprint

:15/:15 SL wall sit

30 weighted seating russian twists

Conditioning: 12 EMOM

1 – 10-15 V-ups (sub 20-25 toe touches)

2 – :30 superman hold

3 – 30 mountain climbers

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