WOD

FITNESS

Strength
Every 3′ for 12
1 muscle snatch
2 hang power snatch
3 ohs

WOD
20 power snatch Rx 50/35 scaled : 40/30
20 sdhp
20 ohs
20 hang power clean
20 thrusters

Every minute on the minute including 0:00
Rx: 5 burpees
Scaled: 3 burpees

BURNOUT

AMRAP 10′
15/12 calories row/ski/bike
15 box step overs
12 dumbell strict press

REST 1′

AMRAP 10′
12 burpees over dumbell
15 dumbell squats
10 v-ups/v-sit ups

REST 1′

AMRAP 10′
60 du/120 jump rope
20 weighted lunges
12 half man makers

FITNESS

Strength
4 sets of
8 elevated split squat each leg with a tempo
6 strict pull ups

rest 2′ b2n sets

Skill: T2b

WOD
5 rounds of :
20 swings 24/16
16 cal row/bike/ ski
12 t2b

BURNOUT

Core Strength
2 Rounds
1min Hollow Hold
1min Sit ups
1min Arch Hold
1min Plank
1min Rest

Emomx20min
-50 DU/100 SJR
-20 Wall Balls
-8x10m Shuttle Run
-15 box jumps
-rest

FITNESS

Strength
Every 3 for 12
1 hang power clean
2 power clean
3 front squat
4 push jerk

*increase weight after every set

WOD
30 cal bike
12 bear complex 60/40
25 cal bike
10 bear complex
20 cal bike
8 bear complex
15 cal bike
6 bear complex
10 cal bike
4 bear complex
5 cal bike
2 bear complex

Accessories
50 weighted sit ups

BURNOUT

2 Rounds of

AMRAP 3
20/16 cal Ski/row/bike
Amrap Kb swings

AMRAP 3
25 kettlebell thrusters
Amrap burpees over kettlebell

AMRAP 3
200m run
AMRAP push ups

AMRAP 3
60 V-ups/v-sit ups
AMRAP hollow hold

Rest 1min Between Rounds

FITNESS

Strength :

30 russian twists
1′ side plank ( R)
30 V-ups
1’side plank ( L)
30 weighted sit ups
2′ l sit ( accumulate )

Buy in : 800m run /2km bike
3 rounds of :
30 one arm oh lunges
20 one arm devil presses
10 bar muscle up /or 10 pull ups + 10 hand release push ups
cash out: 800m run /2km bike

FITNESS

Strength

3 sets of:
8 split squat each leg with a tempo (40×1)
30” weighted wallsit

Skill: hspu

WOD

30-25-20-15
cal row/bike/ski
15-13-11-9-6
deficit hspu /hspu / pike push ups /strict press

After party
50 floor presses from hollow hold

BURNOUT

AMRAP 11′
25 push ups
25 v-sit ups
25 wall balls

REST 2′

AMRAP 11′
15 box jumps
20 ground to overhead
25 weighted sit ups

REST 2′

Tabata hollow

REST 2′

AMRAP 2′
plank

FITNESS

Strength

4 sets of
12 ” T” raises
10 bent over row with a tempo (4×01)
30” reverse plank weighted if possible

WOD

5 rounds of:
15 deadlift 100/70
30 wallballs

Tabata hollow hold

BURNOUT

AMRAP 32

10-20-30-40-50
– burpees
– weighted lunges
– calories bike/row/ski
– dumbell squat
– sit ups

FITNESS

Strength

Every 2′ for 12
6 bench press with a pause 2” at the bottom

Skill: kipping pull ups or butterfly

WOD
3 sets of:

5′ amrap
21/18 pull ups
15/12 burpees over bar
9/6 power snatch 50/35
max box jumps

rest 2′ b2n sets

BURNOUT

FOR TIME

5 ROUNDS
5 burpees over the kettlebell
10 Reverse burpees with kettlebell
15 dumbell push press
15 weighted sit ups
250m run

FITNESS

Strength
12-10-8-6
strict chin ups /jumping /ring rows
strict hspu or db strict press
renegade row hold a parallete with the other hand
for support ( each arm )

Skill: man maker

WOD
Emom 16′
1.5 man maker
2.60 du
3.15 cal row/ 12 cal ski
4. 12 step ups

BURNOUT

AMRAP 9
12 down ups
12 dumbell thrusters
20 weighted sit ups

REST 1′

AMRAP 9′
15 box jumps
15 swings
50 double unders/100 jump rope

REST 1′

AMRAP 9
20 weighted lunges
15 v-ups/v-sit ups
15/12 calories bike/row/ski

FITNESS

Week 3 ( skills and get back on track )

Strength
Every 2′ for 12
5 front squat 1+1/14 increase every set

Skill: jerk

WOD
2 rounds of
15 push jerk 60/40
15 t2b
15 cal bike

then immediatelly into

2 rounds
15 power clean
15 t2b
15 cal bike

400m run cash out with a plate

BURNOUT

EVERY 3MIN FOR 30
-15/12 calories ski/row/bike
8 burpees over the plate
15 ground to overhead
-250m run
8 curl and press
15 weighted step over

FITNESS

WOD
FOR TIME:
6 rounds of
15 box jumps
2 rounds strict cindy

rest 5′

100 burpees to target
100 v ups

FITNESS

Strength

EMOM 12(40” on – 20″)
1. floor presses with 2 dbs from hollow position
2. around the world
3. renegade rows

WOD
Amrap 21′
15/12 cal row/ski/bike
16 db snatch
15 hspu
16 oh lunges or regular

BURNOUT

EMOM 30′
-12/9 calories row/ski/bike
-15 dumbell thrusters
-10 suttle run(10m)
-12 half man makers
-16 dumbell lunges
-REST

FITNESS

Strength
3 sets of
8 each leg front rack reverse lunges
10 bent over row with 2kbs or dbs

WOD
1mile bike/800m run
50 t2b /rx athletes 20 bar muscle up
150 du
800m bike/ 400m run
25 t2b/ rx athletes 15 bar muscle ups
75 du
1mile bike/800m run

BURNOUT

FOR TIME

RUNNING CLOCK
0-16

2 ROUNDS
50/40 cal bike
35 push ups
30 v ups
25 goblet squat

16-30

2 ROUNDS
150 du/300 jump rope
30 slamball
25 box jumps
30 med ball sit ups

FITNESS  

Strength
3×5 deadlift 65% increase a little bit from previous week
3×8 L seated presses

Skill: hang snatch

WOD
21-18-15-12-9
Hang snatch 40kg/30kg
burpees over bar
ohs

BURNOUT

EMOM 12′
40″hollow
40″leg lifts over medball
40″russian twists
40”weighted sit ups

REST 1′

AMRAP 18′
250m run
18/14 calories bike/row/ski
16 weighted step ups
14 down ups
12 curl and press

FITNESS

Strength
3 sets of
6-8 strict hspu
10 ”y” raises
10 chest supported rows

rest 2′ b2n sets

WOD
5 sets of
3′ amrap of
21 hand release push ups
15 swings
9 pull ups
max cal row /bike /ski

rest 1′ b2n rounds

BURNOUT

FOR TIME
21-18-15-12-9
box jumps
push ups
goblet squat

40 DU/80 SJR AND 250M RUN
AFTER EACH ROUN

FITNESS

Week 2 ( build your strength again )

Strength
back squat
3×5 65% increase a little bit from previous week
2×8-10 strict pull ups mix grip

SKILL: hang clean

WOD
For time:
400m run/800m bike
rest 1′

3 rounds of
20 wallballs
10 hang clean Rx 60kg/40kg

rest 1′
400m run/800m bike
rest 1′

30 thrusters 40/30

BURNOUT

AMRAP 9
10 burpees
20 v-ups/v-sit ups
10 wall balls

REST 3′

AMRAP 9
15 swings
20 sit ups
12/10 calories bike/row/ski

REST 3′

AMRAP 9
15 ground to overhead
20 weighted sit ups
16 weighted lunges

FITNESS

Strength
3 sets of
6-8 front squat not heavy just feel comfortable
12 bent over row kbs or dbs

rest 2′ b2n sets

WOD
Amrap 7′
10 one arm devil press
10 thrusters

rest 2′

Amrap 7′
16 box step over
35 du

rest 2′
Amrap 7′
10 hang clean
10 burpees

FITNESS

Strength
EMOM 12′
1. 10( each arm) one arm renegade rows
2. 20 v-ups
3. 30” squat hold weighted

WOD
EMOM 20′
1. 15 cal row/12 cal ski
2. 12 reverse lunges + 7 t2b
3. 10 weighted reverse burpees
4.rest

BURNOUT

FOR TIME

BUY IN:250m run
3 ROUNDS
15 boblet squat
18/15 calories row
21 hand release push ups

then

3 ROUNDS
15/12 cal ski
18 burpees
21 wall balls
CASH OUT;250m run

FITNESS

Strength(core + pull )
3 sets of:
6-8 deadlift not heavy just feel comfortable
40” weighted plank

rest 2′ b2n sets

WOD
4/6 rounds of:
1’bike/air runner
1’burpees
1’du
1’rest

BURNOUT

2 ROUNDS

AMRAP 3
12 push ups
10 box jumps
12 ground to overhead

REST 30”

AMRAP 3
12 curl and press
10 dumbell squat
40 du/80 jump rope

REST 30”

AMRAP 3
12 swings
10 v-ups/v-sit ups
12 goblet lunges

AFTER PARTY
3 ROUNDS
40”hollow
20” rest

FITNESS

Strength(shoulders+ legs)
3 sets of :
6-8 back squat not heavy just feel comfortable
8 pike push ups with a box

rest 2′ b2n sets

WOD
For time:
30-20-10
swings
weighted sit ups

250m run after every round
cap 10′

rest 3′

30-20-10
down ups
box jumps

250m run after every round
cap 10′

BURNOUT

FOR TIME
4 ROUNDS
250m run
15 burpees
20 one arm dumbell thrusters
15/12 calories bike
20 ab mat sit ups

FITNESS

Strength( legs + core )
3 sets of:
10 bulgarian split squat with a tempo (30×1)
10 turkish get ups

rest 2′ b2n sets

WOD
Amrap 15′
2,4,6,8…
push ups hand release
wallballs
*After each round
15 cal row/12 cal ski

BURNOUT

EMOM 9
-30” hollow rocks
-35” russian twists
-40” plank

AMRAP 9
12 swings
18 weighted step ups
40 double unders/80 jump ropes

AMRAP 9
12 goblet squat
18 calories ski/row
40 mountain climbers

REST 1 MINUTE BETWEEN WORKOUT’S
AND BRING YOUR JUMP ROPE!

FITNESS

‘Adaptation week low intensity start 70% –
strength and structural balance’

Strength(push+pull)
3 sets of:
10 one arm kb/db press in seated position
10 one arm row

rest 2′ b2n sets

WOD
3 rounds of:
1km bike
35 Air squat
15 push press choose a comfortable weight
Rx=60kg/40kg

rest 1′ b2n rounds

Tabata hollow

BURNOUT

AMRAP 14′

20 jumps over slamball
10 slamball
20 v-ups/v-sit ups
250m run

AMRAP 14′
15 weighted sit ups
20/18 calories row/ski
20 lunges
10 push ups

HOME WOD 67

For time
1500m run
Every 250m perform
5 down ups
10 box jumps
15 V ups

HOME WOD 66

Strength
4 sets of:
10 bulgarian split squats (tempo)
15 hip thrusters

WOD
For time
2,4,6,8,10,12,14,16,18
push ups
sit ups
air squtas
b2n rounds perform 25 DU/ 50 SU

HOME WOD 65

Core strength
21-18-15-12-9
v-ups
sit ups
b2n sets
*20” reverse plank
20 side plank dips (R)
20 side plank dips (L)

Amrap 14′
20 step ups with a back pack
20 plank to push up weighted
20 back pack swings
20 jumps over and back above a back pack

HOME WOD 64

STRENGTH
4 SETS OF
10 ONE ARM ROW EACH HAND
10 DIPS WITH A TEMPO

REST 2’B2N

10 SETS OF (2’ON-1’OFF)
15 STAR JUMPING JACKS
12 BACK PACK THRUSTERS
MAX BURPEES*

*THE WORKOUT STOPS WHEN YOU COMPLETE
100 BURPEES

HOME WOD 63

WOD
FOR TIME :

400M RUN
50 DU
50 SQUAT WITH A BACK PACK
400M RUN
50 DU
50 RUSSIAN TWISTS
400M RUN
50 DU
50 WIDE STANCE HAND RELEASE PUSH UPS

HOME WOD 62

STRENGTH
3 SETS OF:
12 BICEP CURLS (EACH ARM WITH BACK PACK)
MAX PUSH UPS

WOD
50-40-30-20-10
DU/ SU (X2)
SIT UPS

-REST 4MIN-

25-20-15-10-5
WEIGHTED LUNGES (BACK PACK)
REVERSE BURPEES

HOME WOD 61

Core Strength
EMOM 12min (40-20)
1. weighted plank (back pack)
2. russian twists (back pack)
3. seated leg raises over back pack

WOD
3 rounds for time
400m. run
21 back pack swings
15 V ups
9 weighted push ups (back pack)

HOME WOD 60

STRENGTH
4 SETS OF:
10 BULGARIAN SPLIT SQUAT WITH TEMPO
10 DIAMOND PUSH UPS

REST 2′ B2N

6 SETS ( 2’ON-1’OFF)
8 BACK PACK THRUSTERS
6 BURPEES OVER BACK PACK
10 STAR JUMPING JACKS

HOME WOD 59

Emom 30′
1.50 du/100 su
2.12 burpees
3.10 dips + 10 jump squat
4.10 back pack deadlift + 10 sit ups
5.5 wall walk
6.Rest

HOME WOD 58

CORE STRENGTH
EMOM 15′
1.10 V-UPS + MAX HOLLOW
2.30 RUSSIAN TWISTS
3.20 SINGLE LEG HIP THRUST

FOR TIME:
BUY IN:500M RUN
THEN
5 ROUNDS
10 PIKE PUSH UPS
15 GROUND TO OVERHEAD WITH A BACK PACK
20 BACK PACK SQUAT
THEN
CASH OUT:500M RUN

HOME WOD 57

STRENGTH
3 sets of
15 shoulder lateral raises
15 back pack rows

rest 2′

5 sets of
3′ amrap
20 jumping lunges
15 down ups with a jump
9 plyometric push ups

rest 1′ b2n rounds

HOME WOD 56

Core strength
30 leg lifts over an object
30 hollow rocks
30 side plank dips right side
30 side plank dips left side
30 v ups opposite legs

Amrap 21′
20 dips
20 back pack squats
400m run
20 hand release push ups
20 runner lunges

HOME WOD 55

Strength
3 sets
10 split squat each leg
25 hip thrusters

rest 1′ b2n

5 sets of:
4 ‘ amrap
100du/200s.u
20 back pack thrusters
15 back pack swings
max burpees

rest 2’

HOME WOD 54

4 rounds for time:
21 jump squats
18 down ups
15 v ups
18 mountain climbers
21 jumping jacks

HOME WOD 53

EMOM 12min (40-20)
1. plank hold
2. glute bridge
3. flutter kicks

3 rounds of:
Amrap 2min
3 wall walks
6 box jumps
-1min rest-
Amrap 2min
6 push ups
9 sit ups
-1min rest-
Amrap 2min
9 dips
12 reverse lunges
-1min rest-

HOME WOD 52

STRENGTH
4 rounds
15 one arm row (each hand)
15 weighted prone angels

3 sets of
amrpa 6′
100du/200s.u
12 burpees over back pack
30 squats
12 burpees over back pack
100 du/200 s.u

HOME WOD 51

CORE STRENGTH
30-20-10
HIP RAISES
HOLLOW ROCKS
SIDE PLANK DIPS (R)
SIDE PLANK DIPS (L)

3 ROUNDS
500M RUN
50 M.CLIMBERS
30 STEP UPS
20 HAND REALEASE PUSH UPS

HOME WOD 50

FOR TIME

50 back pack squats
50 jumps over back pack
50 down ups
50 russian twists
50 dips
50 jumping lunges
50 back pack push press
50 v ups

HOME WOD 49

EMOM 12MIN (40-20)
1. BACKPACK ROW
2. LATERAL RAISES
3. WALL SIT

WOD
BUY IN: 100 DU/ 200 SU

10-8-6-4-2
REVERSE BURPEES
20-16-12-8-4
LUNGES
30-24-18-12-6
MOUNTAIN CLIMBERS

CASH OUT:100 DU/ 200 S

HOME WOD 48

CORE STRENGTH
TABATA (20-10)X8
REVERSE PLANK
SIDE PLANK (FEET ON BENCH)
PRONE ANGELS

WOD
21-15-9
BURPEES
SIT UPS
*200M. RUN B2N ROUNDS

REST 4MIN

9-15-21
JUMP SQUATS
DIPS (CHAIR)
*200M. RUN B2N ROUNDS

HOME WOD 47

STRENGTH

4 SETS OF
10 SPLIT SQUAT EACH LEG WITH A TEMPO
10 DEFICIT PUSH UPS

REST 2′

5 SETS OF
3′ AMRAP
12 DOWN UPS
12 STEP UPS
12 V-UPS
2 WALL WALK

REST 1′ B2N ROUNDS

HOME WOD 46

Every 2 for 30′
1. 50du/100 s.u + 20 backpack swings
2. 50 m.climbers + 30 russian twists with a back pack
3. 50du/100 s.u + 20 squat with a back pack

HOME WOD 45

CORE STRENGTH

EMOM 12′
1. 15 v-ups
2, 40” plank
3. 15 hip raises

5 rounds of
400m run
30 burpees

after every round decrease 5 reps from burpees

HOME WOD 44

Strength
3 sets of:
12 one arm row (each)
max plyometric push ups

WOD
Amrap 12min
2,4,6,8,10,…
reverse lunges
down ups
reverse burpees
box jumps

HOME WOD 43

3 rounds for time
200m. run
20 air squats
200m. run
20 push ups
200m. run
20 seated leg raises over backpack

*RX (use a backpack for all exercises)

HOME WOD 42

Core Strength
3 sets of:
20sec hollow rocks
20sec flutter kicks
20sec hollow rocks
30sec rest

3 sets of:
20sec prone angels
20sec arch rocks
20sec arch hold
30sec rest

WOD
Amrap 12min
20 step ups
10 plank to push up
20 V ups
10 burpees

HOME WOD 41

For time:
250m run
50 walking lunges
250m run
50 sit ups
250m run
50 m.climbers
250m run
50 air squat
250m run
50 push ups

HOME WOD 40

Strength
4 sets of
10 diamond push ups
10 bent over row

WOD
4 rounds of
21 jump squat
15 open leg v ups
9 down ups

HOME WOD 39
Core strength
2 sets of:
30 hollow rocks
30 seated leg raises over obstacle
30 v-ups
1′ plank

WOD
Amrap 20′
500m run
12 burpees over obstacle
12 chair dips
30 air squat

HOME WOD 38

Strength
Emom 10′
1. 12 one arm row
2. 10 l seated presses

for time:
20 sets of:
5 plyometric push up
10 jumping squats
5 plyometric push up
10 step ups

rest 30” b2n rounds

HOME WOD 37

EMOM 30′
1.12 burpees
2. 16 runner lunges
3. 16 plank to push up
4. 12 box jumps
5. 30” hollow

HOME WOD 36

Strength
3 sets of
8 tempo squats ( 3” κατεβασμα 3” pause at the bottom)
12 front foot elevated reverse lunges

rest 2′ b2n sets

For time
5 rounds of:
15 in and outs open and closed
15 ground to oh with an object
30du/60s.u
25 v-ups

HOME WOD 34

STRENGTH
3 sets of
max push ups with a pack pack
max bent over row with a back pack

rest 2′ b2n sets

WOD
3 rounds of:
400m run with a back pack
21 back pack down ups
21 back pack squats
21 russian twists

HOME WOD 34

Core strength

Emom 12′(40”-20”)
1.side plank (R)
2.hollow hold
3.side plank (L)
4.v-sit ups

WOD
5 sets of:
3’on -3’off
2 rounds of
30 du/60s.u
12 jumping lunges
30 du
12 hand-release push ups
max reverse burpees in the remaining time

HOME WOD 33

CORE STRENGTH
3 sets of
20 hollow rocks
20 hip raises
20 russian twists
20 straight leg heel raises

WOD
EMOM 20′
1.10 burpees
2.16 step ups
3.12 push press with an object
4.30du/60s.u + max sit ups
5. rest

HOME WOD 32

For time

3 ROUNDS
5 wall walk
10 backpack squats
15 jumps over backpack
20 high knees

THEN

3 ROUNDS
5 plyometric push ups/hand release push ups
10 backpack deadlifts
15 v-sit ups
20 jumping jacks

HOME WOD 31

Strength
3 sets
12 each arm backpack rows
10 diamond push ups

Rest 1 min b2n sets

Wod
3 sets of

Amrap 2′
100du/ 200 s.u
Max jumping squats

Rest 1′

Amrap 2′
20 burpees
Max v ups

Rest 1′

Amrap 2′
100 m.climbers
Max step ups

Rest 1′

HOME WOD 30

Amrap 15min
40 mountain climbers
30 reverse lunges
20 sit ups
10 plank to push up
*after every movement perform 5 burpees

rest 5min

EMOM 15min (45-15)
1. plank hold (elbows)
2. hollow hold
3. push up hold
4. arch hold
5. wall sit

HOME WOD 29

21-15-9-15-21

pushupsr

burpees

step ups

V ups

*between rounds 250m run

HOME WOD 28

For time

10 burpees
then
20 air squats
10 burpees
then
40 sit ups
20 air squats
10 burpees
then
80 jumping jacks
40 sit ups
20 air squats
10 burpees
then
160 flutter kicks
80 jumping jacks
40 sit ups
20 air squats
10 burpee

HOME WOD 27

5 set of:

amrap 4′
10 jumping lunges with a back pack
20 russian twists with a back pack
30 mountain climbers
10 chair dips

rest 1′ b2n rounds

HOME WOD 26

5 sets of

1′ in and outs open and closed
1′ thrusters with an object
1′ bicycle abs
1′ star jumping jacks
1′ rest

HOME WOD 25

EMOM 12′
1.15 jumping squat remaining time squat hold
2. 10 push ups remaining time plank
3.rest

rest 5′

EMOM 10′(40” on -20”off)
1.hip raises
2.down ups

HOME WOD 24

Core Strength
5 rounds of:
•10 hollow rocks
•10 v-sit ups
•10 sit ups
•10 sec hollow hold
•1min rest

FOR TIME
25 burpees
60 du/120 jump rope
20 burpees
50 du/100 jump rope
15 burpees
40 du/80 jump rope
10 burpees
30 du/60 jump rope
5 burpees
20 du/40 jump rope

HOME WOD 23

buy in: 1000m run

then

5 rounds
10 object thrusters
20 mountain climbers
20 russian twists with object

then

cash out:1000m run

HOME WOD 22

Every 2min for 24min
10 push ups (HR)
15 sit ups (w.)
15 squats (w.)

HOME WOD 21

For time

30-25-20-15-10-5
chair dips
mountain climbers x2
lunges (w.)
*30sec hollow hold between rounds

HOME WOD 20

Amrap 6min
3 wall walks
6 plank to push up
9 sit ups (w.)

-rest 2min-

Amrap 6min
5 burpees
10 step ups (w.)
15 jumps over obstacle (facing)

-rest 2min-

Amrap 6min
plank hold
*every time you break perform 10 jumping jacks

HOME WOD 19

10 sets of

(2 min on -1 min off)

10 jumping squat
5 hand realease push ups
10 v-ups

HOME WOD 18

Amrap 25′
30 chair dips
30 down ups
30 lunges
30 russian twists with a heavy object
30 m climbers
30m shuttle run (change every 10m)

HOME WOD 17

3 rounds
21 goblet squat with an object
15 hand realease push ups
12 jumping step ups

rest 3′

2 rounds
8 wallwalk
16 jumping squat
24 sit ups

rest 3′

1 mile run

HOME WOD 16

40-30-20-10
burpees
high knees
v-ups
jumping lunges

HOME WOD 15

For time
20 air squats, 1 sit up
19 air squats, 2 sit ups
18 air squats, 3 sit ups
…continue this pattern until…
2 air squats, 19 sit ups
1 air squat, 20 sit ups

HOME WOD 14

Death by…anything
EMOM for as long as possible
1 rep in the first minute
2 reps in the second minute
3 reps in the third minute
etc.

HOME WOD 13

15sec plank hold
15sec rest
30sec plank hold
30sec rest
45sec plank hold
45sec rest
1min plank hold
1min rest
max effort plank
1min rest
1min plank hold
45sec rest
45sec plank hold
30sec rest
30sec plank hold
15sec rest
15sec plank hold

Tabata (20:on-10:off)x8 sets
wall sit
glute bridge

HOME WOD 12

EMOM 10′
1.10 burpees
2.30” hollow

rest 3′

EMOM 10′
1.20 lunges
2.30” mountain climbers

HOME WOD 11

AMRAP 25min
18 plank to push up
21 seated leg raises over obstacle (small)
18 reverse burpees
21 jumps over obstacle (facing)

HOME WOD 10

15-12-9-6-9-12-15
chair dips
jump squat
sit ups
down ups

HOME WOD 9

Core Strength
4 rounds of:
•30sec side plank (L)
•30sec plank
•30sec side plank (R)
•30sec hollow hold
•30sec rest

200 step ups
emom 7 push ups

HOME WOD 8

30-20-10
•burpees
•jump squats
•mountain climbers
*400m. run between rounds

HOME WOD 7

•400m. run
•30 push-ups (HR)
•30 sit-ups
•30 air squats
•800m. run
•20 push-ups (HR)
•20 sit-ups
•20 air squats
•1200m. run
•10 push-ups (HR)
•10 sit-ups
•10 air squats

HOME WOD 6

EMOM 30min
•5 push-ups
•10 sit-ups
•15 air squats

(RX) •5 HS push-ups
•10 V-ups
•15 jump squats

HOME WOD 5

21-18-15-12-9-6-3
sit ups
reverse lunges
down ups

30” high knees b2n rounds

HOME WOD 4

FOR TIME:
250M RUN
10 BURPEES
250M RUN
9 BURPEES
250M RUN
8 BURPEES
250M RUN
7 BURPEES
…(ETC)

HOME WOD 3

EMOM 20′(45”-15”)

1.REVERSE BURPEES
2. DU/S.U
3.V-UPS
4.SQUAT
5.M.CLIMBERS

HOME WOD 2

5 SETS OF:
AMRAP 5′
20 LUNGES
15 SIT UPS
10 BURPEES

REST 2′ B2N ROUNDS

HOME WOD 1

5 RNDS OF
15 PUSH UPS
15 AIR SQUATS
30 mclimbers

REST 5′

100 SIT UPS

FITNESS

STRENGTH
3 sets of :
10 ”T” raises
10 L seated presses

skill: d-ball over shoulder

EMOM 20′
1.12/9 cal bike
2.5 d-ball over shoulder + 5 d-ball squat
3.60 du
4.20 wall-balls
5.12 hspu / 12 hand realease push ups

BURNOUT

EMOM 30′
-200/150m row
-20 dumbell push press
-15/12 calories erg bike
-15 hollow rocks,15 v-sit ups
-50” weighted plank
-20 dumbell walking lunges

FITNESS

STRENGTH
3 Sets of:
6 banded deadlift
12 chest supported rows

WOD

25 db/kb thrusters( 2×25/2×15)
30 burpees to target
25 weighted lunges ( one arm oh the other down)
30 weighted reverse burpees
25 one arm hang clean and jerk
30 burpees to target
25 c2b/pull ups

BURNOUT

EVERY 3MIN FOR 30
-15/12 calories ski
8 burpees over the plate
15 ground to overhead
-250m run
8 curl and press
15 weighted step over

MOBILITY

hips

adductors

abductors

FITNESS

STRENGTH
Every 2′ for 10′
5 strict chin ups
10 ring push ups
15 v-ups

Skill: T2b

WOD
4 Rounds of
250m run
5 t2b
250m row
5 box jumps

*After every round increase 5 reps
on t2b and box jumps

BURNOUT

AMRAP 9′
15/12 calories runner
12 dumbell thrusters
20 weighted sit ups

REST 1′

AMRAP 9′
15 box jumps
15 swings
50 double unders/100 jump rope

REST 1′

AMRAP 9
20 weighted lunges
15 v-ups/v-sit ups
15/12 calories bike

FITNESS

STRENGTH
Front squat
3×3( 1+1/14) 65%
1×15 60%

SKILL: Push jerk

WOD
AMRAP 23′
3 rounds ( each )
10 cal bike
5 clean and jerk (70/45)
then
2 rounds( each)
10 cal bike
5 clean and jerk( 80/50)
then
1 round ( each )
10 cal bike
5 clean and jerk (90/60)
max clean and jerk
100/70

BURNOUT

TEAM OF 2

ΑΜRAP 32
250m run together
25 syncronized burpees
50 wall balls
50 hand release push ups
75 v-ups
75 partner medball sit ups
50 calories row

FITNESS 

STRENGTH
3 sets of:
10 ring rows ( increase range with a small box)
10 l seated presses
30m farmers carry

WOD
”GHOST”
6 rounds of
1′ row
1′ burpees
1’du/su
1’rest

MOBILITY

Quads

Thoracic

Shoulders

FITNESS

Skill: rope climbs

WOD
TEAM OF 2

4 rounds ( each )
2 rope climbs
15 cal row
cap 10′

rest 2′

For time
60 box jump over
20 muscle up/ ring pull ups + dips
30 box jump over
10 muscle up/ring pull ups + dips
cap 10′

rest 2′
500m run together
100 cal ski
cap 10′

BURNOUT

TEAM OF 2
FOR TIME
50-40-30-20-10
calories bike
calories air runner
wall balls
swings
30m sled pull with rope after each round

FITNESS

STRENGTH

Back squat
Every 2′ for 10′
2 reps of ( 1+1/4)

SKILL: T2b

WOD
Amrap 14′
1,2,3,4,5
t2b
devil presses
after every set 20 air squat

BURNOUT

AMRAP 15′
-250m run
-20 box jumps
-15 reverse burpees
-10 slam balls

REST 2′

AMRAP 15′
-50 du/100 jump rope
-20 goblet squat
-15 burpees
-10 broad jumps

FITNESS

Team of 2

WOD1
In 6 minutes Max Cal bike

Immediately Into…

WOD2
For Time
30 Clusters 80/50
500m run together
20 Clusters
100 du
10 Clusters
250m run together

Immediately Into…

WOD3
For Time
100 Burpees over bar

Cooldown
75 Sit ups Each Athlete

BURNOUT

EMOM 30′
-200/150m row
-15 dumbell thrusters
-15/12 calories erg bike
-10 hand release push ups,10 air squat
-12/10 calories ski
-10 weighted lunges,10 dumbell push press

MOBILITY

DEADLIFT PREPARATION

FITNESS

STRENGTH
11-9-7-5
strict pull ups
ring push ups
after every set 10m hswalk /3 wall walk

Skill: kipping pull- ups/ butterfly

4 Sets of:
Amrap 4′
15 pull ups
15 swings(32/24)
10 step ups
max cal row/ski

rest 1′

BURNOUT

TEAM OF 2
AMRAP 32′
50 box jumps
40 push ups
30 v-ups/v-sit ups
500m on air runner
30 weighted sit ups
40/32 calories bike
50m sled push

FITNESS

STRENGTH
3 sets of :
12 bent over rows
12 weighted prone angels
30m oh carry

WOD
10 rounds of:
2 strict hspu
3 deadlift( 70/50)
4 hang power clean
5 front squat
30 du

MOBILITY

traps

upper back

lats

FITNESS

Strength
3 sets of
8 Strict Chin ups
8 Strict Ring Dips/Dips
30sec Hollow Hold
30sec Arch Hold
30sec HS Hold

WOD
For Time
30-20-10
Air Squats
Pull ups
Ring Dips
Walking Lunges Steps
TTB/Leg Raises
Hand Release Push ups

*Every 2min Stop and Perform 7 Burpees
Until you complete the WOD

BURNOUT

ΑΜRAP 10′
250m air runner
20 swings
15 weighted sit ups
10 hand release push ups

REST 1′

AMRAP 10′
25/18 Calories bike
20 lunges
20 mountain climbers
10 dumbell curl and press

REST 1′

AMRAP 10′
80 DU/160 jump rope
20 ground to overhead
10 dumbell squat
10 weighted sit ups

FITNESS

STRENGTH AND CONDITIONING
Emom x 18′
1. sled rope pull + sled push (30m )
2.30” front rack wallsit with 2kbs
3.30” weighted plank
4.30m D- ball walk
5.12 renegade rows
6.10 around the world

WOD
Amrap 12′
6,9,12,15,18..etc
cal bike
db snatch(25/15)

BURNOUT

Team of 2

For Time
1000m row
10 Synchronized Burpees
80m tank push
10 Synchronized Burpees
60 Box Jumps
10 Synchronized Burpees
40 Sit ups
10 Synchronized Burpees
20 squat medball chest passes
10 Synchronized Burpees
40 V ups
10 Synchronized Burpees
60 weighted step ups
10 Synchronized Burpees
80m tank push
10 Synchronized Burpees
100/80 cal ski

FITNESS

STRENGTH
3 sets of:
16 front foot elevated reverse lunges
8 front squat with two kbs tempo (32×1)
20 jumping lunges
rest 2′ between sets

SKILL: Bar muscle up

WOD
Team of 2

40 clean and jerk( 50/35)
40 hspu
30 clean and jerk( 60/40)
30m hswalk
20 clean and jerk(70/45)
20 burpee bar muscle up

BURNOUT 

EMOM 15′
-40” side plank rotations with dumbell(right)
-40” side plank rotations with dumbell(left)
-40” hollow rocks
-40” leg curls with fitball
-40” medball push up hold

REST 2′

AMRAP 12′
250m run
25 wall balls
15 reverse burpees
15 russian twists
15/12 calories ski

MOBILITY 

OVERHEAD PREPARATION

FITNESS

STRENGTH
3 Sets of :
10 chest supported rows
10 ”T” raises
10” Chin up hold

SKILL: Rope climbs

WOD
EMOM 20′
1.15 cal row
2.20 wallballs
3.2-4 rope climbs/any progressions/1-2 tries
4.16 one arm db push press(8 each arm )
5.12 cal ski

BURNOUT

2 ROUNDS

AMRAP 4′
15/12 calories bike
12 push ups
10 box jumps

REST 1′

AMRAP 4
15/12 Calories air runner
12 curl and press
10 dumbell squat

REST 1′

AMRAP 4
30m heavy sled push
12 swings
10 v-ups/v-sit ups

AFTER PARTY
3 ROUNDS
40”hollow
20” rest

FITNESS

STRENGTH
3 sets of:
5 deadlift deficit
8 lateral front rack box step up ( each leg )

SKILL: squat snatch

WOD
Team of 2

Buy in: 60/50 cal bike
3 rounds of :
*10 squat snatch ( 70/45)/(60/40)/(50/35)
20 synchro burpees
Cash out: 150 du/300 s.u

*every round increase 10 reps

BURNOUT

TEAM OF 2

FOR TIME

3 ROUNDS
40 slamballs
30/24 calories row
20 goblet squat
10 jumps over partner(each)
CAP 13′

REST 2′

3 ROUNDS
40 goblet lunges
100 DU/200 jump rope
20 syncronized burpees
20/16 calories ski
CAP 13′

FOR TIME
100 medball partner sit ups

FITNESS

“STRENGTH
3 sets of:
8 strict press
30m front rack carry

HERO WOD
”HOLLEYMAN”
30 Rounds for time
5 wallballs ( 9/6)
3 hspu
1 power clean(100/70)”

MOBILITY

Hips
Groins
It Band

FITNESS

CORE STRENGTH
40” hollow with a plate
30 v- ups
20” l-sit
40” hollow
30 around the world

Skill: ring muscle up

WOD
For Time
50 DU/100 SJR
35 Burpees
20 Ring Muscle ups/40 Ring Pull ups
35 Burpees
50 DU/100 SJR

BURNOUT

AMRAP 9
60 DU/120 jump rope
18 weighted step ups
12 burpees

AMRAP 9
15/12 Calories air runner
18 wall balls
12 swings

AMRAP 9
15/12 Calories bike
18 ground to overhead
12 weighted sit ups

REST 1 MINUTE BETWEEN AMRAP’S

FITNESS

STRENGTH
Every 2′ for 12′
8( each leg) back rack reverse lunges
8 tempo kb deadlift

Wod

21-18-15-12
db front squat(2×20/2×10)
db jerk
db step over

BURNOUT

FOR TIME

4 ROUNDS
16 weighted walking lunges
12 dumbell strict press
10 push ups

THEN

4 ROUNDS
21/18 Calories row
15 V-ups
12 box jumps

FITNESS 

STRENGTH
3 Sets of:
12 pendley rows with 2 kb
8 bench press

Team of 2

WOD
For Time
50/35 Cal Assault Bike
40 Hang Power Snatches 40/25
500m run
50/35 Cal Assault Bike
40 Power Snatches 50/30
500m run
50/35 Cal Assault Bike
40 Squat Snatches 60/40

BURNOUT 

AMRAP 14
20 Hollow rocks
20 weighted sit ups
20 heavy russian twists
250m run

REST 2

AMRAP 14
20 leg lifts over medball
20/18 calories ski
20 sumo deadlift
20 mountain climbers

REST 2

AMRAP 2′
weighted plank

MOBILITY 

FRONT SQUAT PREPARATION

FITNESS

Strength
EMOM x 12min
1) 12 ( 6 each arm ) one arm ring row
2) 10 DB Biceps Curl to Press
3) 30sec goblet Squat Hold
4) 40sec Hollow Hold

skill: hspu

WOD
Amrap 15min
100 DU/200 SJR
30 Wall Balls 12-9/9-6
20 Box Jumps
10 hspu

BURNOUT

EMOM 30′
-200m on air runner
-20 dumbell thrusters
-20/18 calories bike
-10 hand release push ups,10 air squat
-40m sled push
-10 weighted lunges,10 dumbell push press

FITNESS

Strength
Find a Heavy Clean and Jerk in 15minutes

WOD
Team of 2
For Time
16 Clean and Jerk 80/50
24 Bar Muscle ups/Banded BMU/Pull ups
32 Burpees Over The Bar
Then,
24 Clean and Jerk 70/45
32 Chest to Bar/Pull ups/Jumping Pull ups
40 Burpees Over The Bar
Then,
32 Clean and Jerk 60/40
40 TTB/Leg Raises
48 Burpees Over The Bar

BURNOUT

TEAM OF 2

AMRAP 32
800m row
60 push ups
40 v-ups/v-sit ups
20 syncronized burpees
40 box jumps
60 wall balls
800m ski
250m toghether

FITNESS

STRENGTH
3 sets of :
10( each arm) pendley row with kbs
30m oh carry with 2 kbs
5 wallwalk with 2” pause at the top

WOD

30 cal bike

3 rounds of
10 power clean (60/40)
10 t2b

500m run

2 rounds
15 deadlift(100/70)
20 pistols

30 cal bike

20 clusters(60/40)
20 burpees over bar

MOBILITY

Ηamstrings
Upper back
Glutes

FITNESS

WOD
TEAM OF 2

120 cal row
then
3 rounds( each)
5 man maker(2×20/2×10)
7c2b/pull ups
9 step ups
then
80 cal row
3 rounds each
50 du/100 s.u
12 burpee to target
then
60 cal row

Cash out:100 med ball sit ups (9/6)

BURNOUT

TEAM OF 2 AMRAP 32
-30m sled push (partner on the sled)
-15 dumbell thrusters (one partner does battle ropes, then switch)
-30 calories bike (split reps as you wish)
-12 syncronized burpees
-20 partner leg raises on the floor
-15 syncronized squats holding hands

FITNESS

WOD
Team of 2

Running clock
0:00-10:00
for time:
40-30-20
box over
Hang power snatch(40/30)

rest 2′

12′-22′
Amrap
30m sled push
50 weighted lunges( 2x20kg/2x10kg)

rest 2′

24′-34′
for time:
100 du
60 hand realease push ups
100 swings (32/24)

BURNOUT

EMOM 30
– 8Χ20m suttle run
– 15 Burpees
– 11/9 Cal Ski
– 60 DU
– 15 hollow rocks,10 weighted sit ups
– 10 hand release push ups,10 push ups

FITNESS

STRENGTH
In a 10′ window find 1 rm deadlift
Suggested warm up: 10-8-6-4-2-1-1-1..etc

WOD
For time :

2 Rounds:
20 devil presses(2x20kg/2x10kg)
20 cal bike
20 step over
20 cal bike

BURNOUT

FOR TIME

12-16-20-24
weighted walking lunges
calories ski
dumbell strict press

REST 2

24-20-16-12
Calories row
push ups
box jumps

MOBILITY

SHOULDERS

LOWER BACK

ANKLES

FITNESS

STRENGTH
3×8 One Arm Ring Row 8/8
3x30sec HS Hold
3×8 Seated One Arm KB/DB Press 8/8
3×8 Strict TTB/Strict Leg Raises

Skill: HSPU

WOD
Amrap 18min
8 HSPU/ 3 Wall Walk
16 Db snatch(25/15)
24 Wall Balls

BURNOUT

TEAM OF 2

2 ROUNDS

AMRAP 5′
PARTNER A:12/10 calories runner
PARTNER B: hollow hold

AMRAP 5
PARTNER A:50 DU/100 Singles
PARTNER B: squat hold

AMRAP 5
PARTNER A:12/10 calories bike
PARTNER B: burpees

NO REST BETWEEN AMRAP’S

FITNESS

STRENGTH
In a 10′ window find 1rm back squat
Suggested warm up: 10 – 8 – 6- 4- 2- 1- 1 -1..etc

WOD
Team of 2
For Time
80 DU/160 SJR
40 Deadlift (60kg/40kg)
80 Push ups
40 Hang power clean
80 TTB
40 Thrusters
80 Burpees

BURNOUT

AMRAP 13
250m row
15 push ups
15 v-sit ups
15 wall balls

REST 2

AMRAP 13
250m run
15 box jumps
15 ground to overhead
15 weighted sit ups

REST 2

2′ AMRAP
weighted plank

FITNESS

STRENGTH
3 sets of:
10 ”Y” raises
10 “T” raises
10 bent over row with a barbell

WOD
Amrap 22min
15/12 Cal bike
12 Box Jumps Over 70cm/60cm
1 DB Complex Unbroken 2×20/2×12,5

After Each Round 1 Rep DB Complex

*DB Complex
1 Man Maker
1 DB Lunges each leg
1 DB Burpee
1 DB Deadlift
1 DB Power Clean
1 DB Squat Clean
1 DB Front Squat
1 DB Devil Press
1 DB Thruster
1 DB Shoulder To Overhead

MOBILITY

HIPS

QUADS

ADDUCTORS

ABDUCTORS

FITNESS

STRENGTH
3 sets of
30” front rack wallsit with 2 kb
12 front rack reverse lunges ( front foot elevated)

SKILL: Ring mu

WOD
Amrap 7′
5 mu/jumping mu or 5 dips + 5 pull ups
50 du

rest 2′

Amrap 7′
15 cal ski
20 pistols/15 goblet squat

BURNOUT

EMOM 30′
-40m sled
-20 step ups holding a plate
-40” hollow hold
-150/100m Air runner
-15 burpees
-rest

FITNESS

SKILL: squat snatch

STRENGTH
Every 2′ for 10′
1 snatch pull+ 1 squat snatch + 1 ohs

WOD
Team of 2

150 cal bike

Partner A: bike
Partner B: 6 squat snatch(60/40) +
8 burpees over bar

BURNOUT

FOR TIME

21-15-12-9-6-3
Reverse burpees
slam balls
box jumps

THEN

3-6-9-12-15-21
dumbell push press
weighted sit ups
calories ski

FITNESS

STRENGTH
3 sets of
16(8 each arm) reps of one am dumbell row
16 reps of single leg deadlift
16 reps of one arm db bench press while left arm
works isometrically

WOD
3 rounds of:
20 deadlift (70/45)
15 thrusters (70/45)

cash out: 30 box step over(25/15)

BURNOUT

EVERY 3′ FOR 36′
– 15/12 cal row, 15 Wallball,20 hollow rocks

– 250m run, 30 walking lunges

– 100 du/200 singles,30 push ups,15 weighted sit ups

MOBILITY

HAMSTRINGS

THORACIC

FITNESS

STRENGTH
8-1
strict pull ups
strict ring dips
20” hollow hold b2n sets

Skill: hspu

WOD
4 rounds of
18 cal row
15 hspu
12 db snatch ( 25/15)

BURNOUT

AMRAP 9′
50 double unders/100 jump rope
12 dumbell thrusters
20 weighted sit ups

REST 1′

AMRAP 9′
15 box jumps
15 ground to overhead
15/12 calories air runner

REST 1′

AMRAP 9′
15 burpees
15 v-ups/v-sit ups
15/12 calories bike

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat 80% 3” pause at the bottom

SKILL: clean and jerk

WOD

Team of 2
42-30-18
hang clean and jerk (60/40)
chest to bar
front squat
Toes to bar

BURNOUT

TEAM OF 2

AMRAP 32′
30 syncronized burpees
30 jump over partner(holds plank)
30 partner sit ups with medball
250m run toghether with medball
30 taps with partner
30 wall balls
30 calories ski

FITNESS

WOD
Team of 2

2 rounds of
250m farmers carry
1000m row
50 wallballs

rest 5′

for time:

2 rounds of :
70 db squat ( 2×22,5kg/2×12,5kg)
100 du
70 swings( 24/16)

MOBILITY

Upper back
Traps
Wrists

FITNESS

STRENGTH ( for time)
12-9-6-9-12
strict ring dips
strict chin ups
15 v-ups b2n sets

WOD
for time:
2 rounds of:
40 box jumps over
30 pull ups
20 plyometric push ups with 2 plates

BURNOUT

EMOM 30
15/12 calories bike
15/12 calories runner
15 burpees
50 double unders/100 singles
20 v-ups/v-sit ups
rest

FITNESS

STRENGTH
3 Sets of
6 front squat 80%
12 filly presses

TEAMS OF 2
With A Running Clock

0-8′
2,4,6,8,10,12,….
Deadlift 120/80
Synchronized Burpees face Bar

8′-16′( i go you go)
4 front squat (90/60)
10 toes bar

16′-24′( i go you go)
10 thrusters (40/30)
10m hswalk/ 3 wallwalk

BURNOUT

TEAM OF TWO
AMRAP 30′
1. 28M BEAR WALK (REVERSE)
2. A) 30 OH SQUATS WITH BALL IN ONE ARM
B) PLANK PUSH UP STANCE (FEET ON WALL)
3. A) 40 AROUND THE WORLD WITH BALL
B) HOLLOW HOLD
4. 50 SQUATS TOGETHER BACK TO BACK WITH BALL
5. 60 ROPE JUMPS WITH BALL / 120 CLAP TAPS * FEET ON THE BALL
6. 70 WALLBALL PASSES TOGETHER
7. 80 BALL SIT UPS
8. 90 DOWN UPS

🚒🚒🚒🚒🚒

FITNESS

SKILL: Snatch

STRENGTH
Every 2′ for 10′
2 power snatch + 2 squat snatch

TEAM OF 2

AMRAP 20′
20 Devil Press 25/15
20 Cal Bike
40 Dumbell Box Step Ups Over
20 Cal Bike
60 Alternate Dumbell Snatch
100 du

BURNOUT

FOR TIME
3 ROUNDS
21/18 calories row
15 dumbell thrusters
12 weighted step ups

then

3 ROUNDS
15/12 calories ski
12 dumbbell lunges
9 burpees over the dumbbell

MOBILITY

Quads

Glutes

Adductors/ Abductors

FITNESS

“CORE STRENGTH
EMOM 9
1.30” L Sit
2.10 v-ups+ 20” hollow hold
3.40” Goblet Squat Hold

Skill: Muscle Up

AMRAP 9
4 Muscle Up/ Jumping Muscle Up
12/10 Cal Row
24 pistols/ any progression

REST 2

AMRAP 9
8 Deficit Handstand Push Ups/ Pike Push Ups
12/9 cal ski
24 Air Squat

BURNOUT

TEAM OF 2

AMRAP 30
30 goblet squat
30 calories on air runner
30m sled push
30 double unders/60 singles
30 sit ups
30 curl and press

FITNESS

STRENGTH
4 sets of
12 front rack reverse lunges with the barbell
8 tempo db chest press

WOD
Team of 2

5 rounds each of( work simultaneously)

Partner A: 10 hang clean + 8 jerk ( 70/45)

Partner B: 25 wallballs

THEN

40 burpee pull ups

BURNOUT

AMRAP 12
500/400m row
15 hand release push ups
15 weighted sit ups
20 russian twists

REST 2

AMRAP 12
400/300m ski
10 half man makers
10 hollow rocks
10 v-sit ups

REST 2

FOR TIME
40 burpees

FITNESS

STRENGTH
3 sets of :
8 strict press
12 bulgarian split squat back foot elevated with 2 plates

WOD
For time
5 rounds of:
6 bar mu/6 pull ups + 6 push ups
10 ohs (60/40)
15 high box jumps

MOBILITY

Ankles
Lower back
Shoulders

FITNESS

CORE STRENGTH
1′ side plank (R)
1′ scissors from l-sit
20 around the world
1′ side plank (L)
1′ scissors from l-sit
30 up and down each leg from hollow position
while holding a plate overhead
1′ weighted plank

SKILL: row

WOD
Team of 2

For time:
5km row *
*every 1000m 20 synchro burpees

BURNOUT

36-30-24-18
slam balls
v-sit ups
sumo deadlift
calories runner
dumbell strict press
30m sled push after each round

FITNESS

STRENGTH
deadlift
2×2 75%
2×2 85%
2×1 90+%

SKILL: hspu /hanstand hold

WOD

For time:
27-21-15-9
hspu
cal bike
b2n sets 10m hswalk

BURNOUT

Team of 2

Every 3′ for 30′

2 RNDS

Volley ball

Chest pass

Ball sit ups

Clap taps (legs on ball)

(A) Row – (B) Plank elbows on air ball

Surprise 🚒

FITNESS

STRENGTH

SKILL: snatch

STRENGTH
For 10′ find a heavy complex of
2 power snatch + 1 squat snatch + 2 ohs

WOD
Team of 2

For time:
buy in: 200 du
50 power snatch (50/35)
30 burpee box jump over
30 t2b
40 power snatch
30 burpee box jump over
30 t2b
cash out: 200 du

BURNOUT

AMRAP 9′
50 double unders/100 jump rope
15 hand release push ups
20 weighted sit ups

REST 1′

AMRAP 9′
15 box jumps
15 swings
250/200m ski

REST 1′

AMRAP 9′
15 burpees
15 ground to overhead
250m run

MOBILITY

Squat Therapy

FITNESS

STRENGTH
3 Rounds
8 chin ups ( 2” pause at the top 2” negative)
10 strict t2rings
12 strict ring dips
3 wall walk ( 2” pause at the top )

WOD
Emom 25′
1.15 cal row
2.10 weighted lunges + 8 push press(2×22,5/2×12.5kg)
3. 12/9 cal ski
4. 25 wallballs
5. rest

BURNOUT

EMOM 30′
-15/12 calories bike
-20 dumbell lunges
-8 half man makers
-15/12 calories air runner
-15 wall balls
-REST

FITNESS

STRENGTH
Back Squat
2×2 75% of 1RM Back Squat
2×2 85%
2×1 90+%

WOD
Team of 2
Amrap 18′
20 Power Clean Rx(50kg/35kg)
20 Thrusters
20 Burpees over the bar”
20 pull ups

BURNOUT

TEAM OF 2
AMRAP 32′
10 syncronized burpees
20 calories ski
30 goblet squat
40 calories row
50 v-ups/v-sit ups
250m run together

FITNESS

STRENGTH
3 rounds of
8 turkish get ups
30m oh carry
12 split squat with two dumbells

WOD

For time:
3 rounds of
8 man maker (22,5kg/12.5kg)
16 box step over
20 cal bike

cash out:800m run

MOBILITY

Front rack
Thoracic
Hamstrings

FITNESS

STRENGTH
EMOM 10′
1.8 L seated press
2. 30” double kettlebell front rack wallsit

SKILL: kipping pull ups/butterfly

WOD

EMOM 15′
1. 10 swings(24/16) + 8 pull ups
2. 10 goblet squat + 8 T2B
3. 30” deficit push ups

BURNOUT

TEAM OF 2
AMRAP 32′
50 wall balls
50 push ups
40 box jumps
40/32 calories bike
30 dumbell thrusters
30 burpees
20 hollow rocks
20 v-ups

FITNESS

WOD
Team of 2

AMRAP 9′
30M sled push
30 deadlift(120/80)

rest 2′

AMRAP 9′(i go you go)
10/8 cal bike
10 one arm oh lunges(25/15)

rest 2′

AMRAP 9′( i go you go)
10 cal airunner
10 db snatch

BURNOUT

EMOM 30′
-250/200m row
-50 du/100 jump rope
-20 v-ups
-200/150m ski
-250m run
-rest

FITNESS

STRENGTH
back squat
1×5 65%
1×5 75%
1×5+ 85%

SKILL: clean and jerk

WOD
Team of 2

For time :
2 Rounds
75 wallball
30 clean and jerk (60/40)
30 burpees
30 hspu

BURNOUT

FOR TIME
40-30-20-10
burpees
weighted lunges
slam balls
dumbell squat
sit ups

MOBILITY

HIPS

GROINS

IT BAND

FITNESS

STRENGTH
15-12-9
ring dips strict
hspu strict
t2b strict
b2n sets 15 v ups

SKILL: RING MU

WOD
for time
30 cal row
10 ring mu/10 pull ups + 10 dips
30 cal ski
20 box jumps
100 du
20 cal row
5 ring mu/10 pull ups + 10 dips
20 cal ski
20 box jumps
100 du

BURNOUT

AMRAP 9
15/12 calories bike
20 swings
15 weighted sit ups

REST 1′

AMRAP 9
40m sled push
15 ground to overhead
20 weighted step ups

REST 1′

AMRAP 9′
20/18 calories runner
20 v-ups
20 goblet squat

FITNESS

STRENGTH
Deadlift
1×5 65%
1×5 75%
1×5+ 85%

SKILL: snatch

WOD

Team of 2

Amrap 18′(I go you go)
1 Bar Muscle up/C2B/Pull ups
2 Squat Snatch 60/40
3 Burpees Over The Bar
4 TTB/Leg Raises
5 Hand Release Push ups/Push ups
6 pistols/air squat

BURNOUT

TEAM OF 2

AMRAP 15′
250m run together
15 synchronized burpees
30 partner medball sit ups
40 goblet lunges

REST 1′

AMRAP 15′
500m row
15 synchronized hand release push ups
30 wall ball chest passes
40 box jumps

FITNESS

STRENGTH

Find a Heavy Single Clean and Jerk

WOD
”Cindy Meets Grace”
Team of 2
Amrap 18min
100 DU/200 SJR
2 Rounds of Cindy
30 Clean and Jerks 40/30
80 DU/160 SJR
4 Rounds of Cindy
30 Clean and Jerk 60/40
60 DU/120 SJR
6 Rounds of CIndy
Max Reps Clean and Jerk 80/50

MOBILITY
UPPER BACK
LATS
SHOULDER STABILITY

FITNESS

STRENGTH
4 sets of :
30” front rack squat hold
12 one arm shoulder press
30M farmers carry

SKILL: pistols

Amrap 7′
2,4,6,8,10
Db snatch (22.5kg/12.5kg)
pistols

rest 2′

Amrap 7′
2,4,6,8,10
one arm hang clean and jerk (22.5kg/12.5kg)
hspu

BURNOUT

FOR TIME
25-20-15-10-5
calories bike
calories air runner
dumbell front rack lunges
burpees
30m sled push after each round

FITNESS

STRENGTH
3 sets of:
8 bench press
12 bent over row
30m front rack carry

SKILL: Hswalk

5 rounds of :
10m hswalk/3 wallwalk
12 ohs(50/35)
15 box jumps

BURNOUT

EMOM 30′
-15 box jumps
-15 dumbell thrusters
-40 double unders/80 singles
-15 hollow rocks,15 v-sit ups
-6 half man makers

FITNESS

STRENGTH
3 sets of :
6 back squat 70%
12 tempo kb deadlift

SKILL: kipping t2b

WOD

Team of 2

40-30-20-10
t2b
thrusters (50/35)
cal bike
hang clean

BURNOUT

AMRAP 9
250m run
20 goblet walking lunges
15 burpees

REST 1′

AMRAP 9
400/300m ski
20 ground to overhead
15 reverse burpees

REST 1′

AMRAP 9
500/400m row
20 goblet step ups
15 weighted sit ups

MOBILITY

GLUTES

SHOULDERS

ELBOWS

FITNESS

STRENGTH
30 ring push ups
5 wallwalk
20 strict hspu
5 wallwalk
30 strict c2b

WOD
4 SETS OF:
Amrap 5′
25 wallballs
15 burpees
10 step over with one dumbell( 22.5kg/12.5kg)
max cal row/ski in the remaining time

rest 1′ b2n rounds

BURNOUT

TEAM OF 2

AMRAP 32′
60/50 calories bike
60/50 calories runner
80 du/160 single jump rope
40 swings
40 wall balls
80 du/160 single jump rope
30 hand release push ups
30 v-ups/v-sit ups

FITNESS

STRENGTH
4 sets of :
5 deadliift 70%
12 z-press

SKILL: sumo deadlift high pull

TEAM OF 2

40 thrusters(50/30)
40 deadlift
40 hspu
40 power clean
40 sdhp
40 jerk

every 3′ complete 15 synchro burpees

MOBILITY
QUADS
ANKLES
LOWER BACK

FITNESS

STRENGTH
4 Sets of:
12 front foot elevated lunge
6 strict pull ups
30m oh carry

WOD
For time:

3 rounds of
21 one arm hang clean and jerk (25/15)
15 t2b
9 high box jumps

rest 2′

3 rounds of:
21 box step over
15 pull ups
9 one arm devil press(25/15)

BURNOUT

TEAM OF 2

AMRAP 32′
40/32 Calories bike
40 walking lunges
40 jumps over partner
40/32 calories air runner
40 goblet squat
40 sycronized burpees
40 medball partner sit ups

FITNESS
CORE STRENGTH
For time:
50 v-ups
50 weighted sit ups
50 hollow rocks
accumulate 2′ plank

WOD
Team of 2

Amrap 20
100 cal row
60 push ups
200 du
30 synchro burpees

BURNOUT

AMRAP 9′
20 box jumps
15 hand release push ups
20 v-ups/v-sit ups

REST 1′

AMRAP 9′
40m sled push
40 du/80 jump rope
15 burpees

REST 1′

AMRAP 9′
250m run
15 wall balls
15 ground to overhead

FITNESS

STRENGTH
EMOM 12′
1. 8 dumbell bench press pause 2” at the bottom
2. 10 chest supported dumbell rows 2” pause at the
top
3. rest

WOD
EMOM 25′
1.10 deadlift(80/60) + 15 air squat
2. 12/9 cal bike
3. 10 half man maker(2×22.5kg/2×12.5kg)
4. 60 du
5.rest

MOBILITY

Thoracic
Hamstrings
Ankle stability

FITNESS

STRENGTH
3 sets of
8 strict t2b
45” plank
20 v – ups
30”glute bridge

WOD

Team of 2

buy in: 1500m row
2 rounds of:
50 wallballs(9/6)
50 burpee box jumps
50 cal ski

BURNOUT

FOR TIME

5 ROUNDS
200/150m on air runner
20 dumbell thrusters
20m sled push
20/16 calories bike
20 swings

FITNESS

STRENGTH
12-9-6-3
strict pull ups
Db strict press seated
30m front rack carry b2n sets

SKILL: handstand push ups

Amrap 14′
7 hspu
300m row
12 oh lunges
16 db snatch (22.5kg/12.5kg)

BURNOUT

AMRAP 15′
20/16 calories runner
20 wall balls
20 push ups
20 swings

REST 1′

AMRAP 15′
20/16 calories bike
20 weighted lunges
20 ground to overhead
20 weighted sit ups

FITNESS

STRENGTH
EMOM 10′
1. 5 front squat from the floor 70% of 1 rm clean
2. 5 push jerk 70% of 1 rm jerk

WOD
Team of 2

For time:
100 swings(24/16)
80 t2b
60 push press(60/35)
40 hang clean
20 synchro burpees over bar

BURNOUT

TEAM OF 2

AMRAP 32′
40 box jumps
30 syncronized burpees
30 goblet squat(the other partner plank)
30 calories ski(the other partner squat hold)
40 v-ups/v-sit ups(the other partner hollow)
250m run together

FITNESS

WOD
Team of 2

3 rounds of:
30 clean and jerk(60/40)
30 pistols/any progression or 60 air squat

rest 2′

2 rounds of:
20 devil press(2×22.5kg/2×12.5kg)
40 cal bike

rest 2′
1200m air runner
250m front rack carry (2x32kg/2x24kg)

MOBILITY
HIPS
GROINS
ADDUCTORS/ABDUCTORS

FITNESS

STRENGTH
3 rounds of:
20” hollow hold+15 v-ups
60m heavy farmers carry
10” l-sit
60m oh carry

SKILL:Bar muscle up

Amrap 13′
1 t2b+1bar mu(pull up as progression)
15 wallball
2 t2b+2 bar mu
15 wallball
3 t2b+3 bar mu
15 wallball
……..(etc)

BURNOUT

AMRAP 10′
20/16 calories air runner
15 box jumps
12 dumbell strict press

REST 1′

AMRAP 10′
40m sled push
15 sumo deadlift
10 v-ups/v-sit ups

REST 1′

AMRAP 10′
60 du/120 jump rope
20 weighted lunges
12 half man makers

FITNESS

STRENGTH
3 sets of:
6 deadlift no touching the floor pause 2” at the
bottom
6 strict hspu + 10″ hanstand hold

SKILL:hanstand push ups

WOD
4 rounds of
10 hspu
50 du
12 reverse burpees with a plate
15/12 cal bike

BURNOUT

EMOM 30′
-15/12 calories row
-12 burpees
-12/9 calories ski
-10 hand release push ups,10 push ups
-20 swings
-15 goblet squat

FITNESS

STRENGTH
Front squat
4×5 tempo 3” pause at the bottom

SKILL: snatch

Team of 2:

Amrap 9′(i go you go)
5 power snatch (40/30)
150m air runner

rest 2′

Amrap 9′
20 one arm db cluster(25kg/15kg)
20 box step ups

BURNOUT

AMRAP 15′
80 du/160 jump rope
15 dumbell thrusters
15 box jumps
15 v-ups/v-sit ups

REST 1′

AMRAP 15′
250m run
20 air squat
20 ground to overhead
20 mountain climbers

MOBILITY

Upper Back

Lats

Chest

FITNESS

STRENGTH
EMOM 12′
1.4 strict chin ups 2” pause at the top
2.8 strict seated dumbell press
3. 3 wall-walk 2” pause at the top

SKILL: kipping pull ups/butterfly

WOD
21-18-15-12-9-6
swings (24/16)
burpees
pull ups

BURNOUT

EMOM 12′
40″hollow
40″leg lifts over medball
40″russian twists
40”weighted sit ups

REST 1′

AMRAP 18′
18 wall balls
18/14 calories bike
18 swings
18 push ups
18 weighted step ups

FITNESS

STRENGTH

Back squat
4×5 tempo 3” pause at the bottom

WOD

Team of 2

60-40-20
push jerk(60/40)
cal bike

rest 2′

50-40-30

box jumps

front squat

BURNOUT

TEAM OF 2

FOR TIME

42-36-30-24-18

Calories ski
burpees
walking lunges
dumbell push press
calories row

250m run together

after each round

FITNESS

CORE STRENGTH
EMOM 12′
1.15 v-ups
2.30” hollow
3.30” side plank on bench (R)
4.30” side plank on bench (L)

WOD
Team of 2

buy in : 150m sled push

then
50 thrusters(40/30)
40 box jump over
60 swings(24/16)
40 box jump over
50 thrusters

cash out : 500m run

MOBILITY

Lower Back

Shoulders

Glutes

FITNESS

”12 DAYS OF CHRISTMAS”
1. man maker(2×22.5kg/2×12.5kg)
2. db deadlift
3. hang double snatch/ double hang clean & jerk
4. front rack lunges
5. t2b
6. box step over
7. ring dips
8. burpees
9. cal ski
10. wallball
11. handrealease push ups
12. cal row

ROUND 1= 1
ROUND 2= 2+1
ROUND 3= 3+2+1
ROUND 4=4+3+2+1
ROUND 5= 5+4+3+2+1
ROUND 6=….(ETC)

BURNOUT

FOR TIME
50-40-30-20-10
sled push(meters)
v-ups/v-sit ups
weighted lunges
ground to overhead
russian twists

FITNESS

STRENGTH
3 sets of
6 deadlift 70%
6 bench press 70%

SKILL: Bar muscle up/kipping pull ups

WOD
Amrap 7′
6 bar muscle up/5 strict pull ups + 5 push ups
6 burpee box jump over

rest 1′

Amrap 7′
7 deficit hspu
50 du

BURNOUT

AMRAP 15′
250m run
20 box jumps
15 push ups
10 slam balls

REST 2′

AMRAP 15′
50 du/100 jump rope
20 goblet squat
15 burpees
10 broad jumps

FITNESS

STRENGTH
Every 2′ for 10′
2 power clean + 1 squat clean
* increase weight every set

WOD
Team of 2

7 rounds ( each )
1 round macho man {3 power clean+
3 front squat +
3 jerk(60/40)}
12/10 cal bike

BURNOUT

EMOM 30′
-12/9 calories ski
-15 dumbell thrusters
-15/12 calories row
-12 half man makers
-20 dumbell step ups

MOBILITY

QUADS

CALVES

ANKLES

FITNESS

STRENGTH
9-6-3-6-9
strict chin ups
ring push ups
*after every set 3 wallwalk

SKILL: one arm kb clean and jerk

WOD
EMOM 16′
1.15 cal row
2. 10 one arm kb c&j + 8 goblet squat
3.8 t2b + 10 walballs
4. rest

BURNOUT

AMRAP 9′
15/12 calories bike
15 swings
15 goblet squat

REST 1′

AMRAP 9′
50 du/100 jump rope
15 wall balls
15 ground to overhead

REST 1′

AMRAP 9′
15/12 calories air runner
15 burpees
15 sit ups

FITNESS

STRENGTH
In a 10′ minute window find a heavy complex of
1 snatch pull+ 1 power snatch + 1 ohs

WOD
Amrap 22′
Partner A : 10 power snatch(40/30)+ 35du
partner B: 10 ohs (40/30) + 35du
*then change roles .
When partner A and Partner B
complete both movements
then

10 synchro burpees
10 synchro pull ups

And repeat again

BURNOUT

TEAM OF 2
AMRAP 32′
50 box jumps
40 push ups
30 v-ups/v-sit ups
250m run together
30 weighted sit ups
40/32 calories row
50 lunges with the plate

FITNESS

STRENGTH
3 sets of
15 kb tempo deadlift
60m front rack carry
12 front rack reverse lunges

SKILL: ring muscle up

WOD
3 rounds of
500m row
8 ring muscle up/8 ring pull ups+8 dips
30 air squat

BURNOUT

FOR TIME
3 ROUNDS
21/18 calories air runner
15 dumbell thrusters
9 half man makers

REST 1′

3 ROUNDS
15/12 calories air bike
50 du/100 jump rope
16 goblet lunges

REST 1′

3 ROUNDS
30m sled push
15 swings
15 push ups

FITNESS
CORE STRENGTH

TABATA plank
30”
TABATA russian twists
30”
TABATA renegade rows

WOD
4 rounds of
1′ power clean(50/30)
1’box jumps
1’thrusters
1′ burpees
1′ rest

BURNOUT

TEAM OF 2
AMRAP 32′
20 jumps over partner
20 partner sit ups
20 weighted step ups
20 slam balls
20 syncronized burpees
20 leg lifts over slam ball
250m run together

FITNESS

STRENGTH
10-8-6-4-2
deadlift (increase weight until you reach 90%)
Lateral box step up with a kb

WOD
Team of 2

Amrap 22′
Partner A: 250 m run
Parner B : amrap
7 ohs(50/35)
7 hspu

change roles after every round

BURNOUT

AMRAP 9
12/10 calories row
15 Sit ups
20 lunges

AMRAP 9
12 box jumps over
15 thrusters
20 russian twists

ΑΜRAP 9
12/10 cal ski
15 wall balls
20 mountain climbers

MOBILITY

MOBILITY

THORASIC

HAMSTRINGS

FITNESS

STRENGTH
4 sets of
3 strict pull ups + 3 chin ups + 3 mix grip pull ups
15 ring push ups + 20” ring push up hold

SKILL:Hanstand walk /
hanstand walk with a wall( small steps)

WOD
Emom 16′
1.10m hanstand walk / progressions or 4 wallwalk
2.20 wallballs
3.15 t2b
4.60 du

BURNOUT

EMOM 30
– 12/10 Cal air bike
– 15 Burpees
– 11/9 Cal Ski
– 60 DU
– 15 hollow rocks,10 weighted sit ups
– 10 hand release push ups,10 push ups

FITNESS

STRENGTH
Every 2 for 10
2 power snatch +2 squat snatch

Skill: double Kb clean and jerk

WOD
Team of 2

For time:
50 cal bike
30 Double kb clean and jerk(24/16)
50 cal bike
20 synchro pull ups
50 cal bike
30 Double kb clean and jerk
50 cal bike
20 synchro pull ups

BURNOUT

TEAM OF 2

FOR TIME
1000/800m row
80 chest pass
60 air squats
40 cal air runner
20 synchronised burpees
40 cal air runner
60 lunges
80 V sit ups
1000/800m row

FITNESS

WOD
Team of 2:

Amrap 9′
30m sled push(each)
12 partner deadlift(160/120)

rest 2′

Amrap 9′( i go you go)
150m air runner
12 db push jerk(22.5/12.5kg)

rest 2′

Amrap 9′
partner A: 12 step over (20/10)
partner b: wallsit with a kb
*then change roles
partner A: 12 burpee to target
partner B: hanstand hold
*then change roles

MOBILITY
HIPS
SHOULDER STABILITY

FITNESS
CORE STRENGTH
2 rounds of:
30 russian twists
20” l sit

30 v ups
20” l sit
30 weighted sit ups
20” l sit

SKILL: Ring muscle up

WOD
Every 3′ for 15′
5 burpee muscle up/7 burpee pull ups
10m hswalk/4 wallwalk with a push up
12 high box jumps

BURNOUT

AMRAP 9′
15/12 Calories bike
15 weighted sit ups
15 box jumps

REST 1′

AMRAP 9′
80 DU/160 SINGLES
15 swings
12 goblet squat

REST 1′

AMRAP 9′
15/12 calories air runner
30m sled pull
20 lunges

FITNESS

STRENGTH
3 Sets of
10 incline chest press with db
12 chest supported rows

SKILL: squat snatch

WOD
4 Rounds of
12 squat snatch(60/40)
70 du
20 cal bike

BURNOUT

AMRAP 30′
250m run
18 goblet squat
18 push ups
18/15 calories row
50 du/100 singles
15 goblet step ups
15 hand release push ups
15/12 calories ski

FITNESS

STRENGTH
3 Sets of
1 clean pull+ 2 clean + 3 jerks

WOD
Team of 2

Amrap 22′
30 power clean(70/50)
100 wallballs
20 synchro db front squat(22.5kg/12.5kg)
50 hspu

BURNOUT

EMOM 9′
-40” hollow
-40”side plank(right)
-40”side plank(left)
-40”sit ups

AMRAP 20′
12 burpee broad jumps
12 slam balls
12 hollow rocks
12 v-sit ups
12 wall balls

MOBILITY

Neck

Traps

Wrists

FITNESS

STRENGTH
10-8-6-4-2
Hspu strict + hanstand hold 10”
ring pull ups strict + ring pull hold 10″
strict t2b +10″ l-sit

SKILL: kipping t2b

WOD
For time:

21-18-15-12-9-6-3
cal row
t2b
hand release push ups

BURNOUT

FOR TIME

TEAM OF 2

3 ROUNDS
50/40 calories air runner
40 weighted sit ups
30m sled push
20 half man makers
30 box step ups
40 weighted sit ups
50/40 calories air runner

FITNESS

STRENGTH
In a 10′ minute window find 1 rm front squat

WOD
Team of 2

15 bar mu synchro/30 synchro pull ups
50 back squat from the floor(80/60)
30 burpee box jump over
50 cal bike
30 burpee box jump over
50 back squat
15 bar muscle up synchro/30 synchro pull ups

BURNOUT

EVERY 2MIN FOR 30′
-15 burpee box jumps
-250m run
-16 weighted walking lunges,16 v-ups/v-sit ups
-20/18 calories row
-20 hollow rocks,15 dumbell thrusters

FITNESS

STRENGTH
4 sets of*
6 strict press
5 push press
4 push jerk

*increase every round

WOD
Team of 2:

Amrap 20′
30 devil press
10 synchro t2b
30 db thrusters
10 synchro t2b

MOBILITY
Lower Back
Shoulders
Glutes

FITNESS

WOD
Team of 2 conditioning:

1500m row
1200m ski
30 synchro burpees over row

WOD
30-20-10
swings(24/16)
box step over with the kb

BURNOUT

2 ROUNDS

AMRAP 4′
15 wall balls
15 swings

REST 1′

AMRAP 4′
12/10 calories air runner
12 v-sit ups

REST 1′

AMRAP 4′
10/8 calories bike
10 hand release push ups

REST 2′ BETWEEN ROUNDS

FITNESS

CORE STRENGTH
Team of 2:

100 Med ball sit ups
60 leg raises (partner A hold the foot of partner B
change every 30 reps)

2′ plank hold(partner A put his/her feet over
partner B Change every 1′)

Skill:hspu/hanstand hold

WOD
Amrap 14′
12 burpee pull up
12 hspu
12 cal bike

BURNOUT

EMOM 9′
-40” hollow
-40” russian twists
-40” seated leg lifts over medball

AMRAP 20′
14 burpees
14 weighted step ups
14 curl and press
14 slam balls
14 sit ups

FITNESS

STRENGTH
Emom 12′
1.5 deadlift 80%
2.12 lunges weighted
3. rest

WOD

Team of 2:( i go you go)

5 rounds(each) of:
1 *big clean complex( 1 high hang squat clean+
1 hangsquat clean+
1 squat clean
1 push press
1 high hang squat clean+
1 hang squat clean
1 squat clean
1 push jerk)
15 box jump over

*every round increase weight

BURNOUT

AMRAP 9′
250m run
20 wall balls
15 burpees

REST 1′

AMRAP 9′
250m row
20 weighted lunges
15 box jumps

REST 1′

AMRAP 9′
250m ski
50 du/100 singles
15 push ups

MOBILITY

ANKLES

CALVES

SHINS

FITNESS

STRENGTH
EMOM 12′
1.4 strict pull ups + 3 strict chin ups
2.8 strict ring dips + 8 push ups close hands
3.20” handstand hold

WOD
For time :

Buy in:1000m row

Then
3 rounds of
30 wallballs(9/6)
30 db snatch (22.5kg/12.5kg)

BURNOUT

EMOM 30′
-15 swings
-150/120m air runner
-30 sled push
-12/10 cal bike
-15 kettlebell thrusters
-15 weighted sit ups

FITNESS

STRENGTH
In a 10 minute window find 1rm back squat

WOD
Team of 2.

Amrap 10′(i go you go)
9 hang power clean (70/45)
12 pull ups

rest 2′

Amrap 10′
30 cal bike
12 synchro goblet squat (32/24)

BURNOUT

ΤΕΑΜ OF 2

FOR TIME

3 ROUNDS
50 burpees
800m row
50 push ups
50 v-ups/v-sit ups
500m run together
50 weighted step ups

FITNESS

STRENGTH
Emom 10′
1. 6 back press
2. 12 kb deadlift with a tempo (32×1)

WOD
TEAM OF 2:

Buy in:1000m air runner

3 rounds of:
50 ohs(40/30)
40 swings(24/16)
20 synchro hand realease push ups

MOBILITY

Traps
Upper back
Thoracic

FITNESS

CORE STRENGTH
Emom 12′
1.10 v-ups + 20” hollow hold
2.5 strict t2b+ 7 around the world
3.15 weighted sit ups

skill: man maker

WOD
Team of 2:

60 cal ski
30 man makers(20/10)
60 cal ski
40 box step over
60 cal ski
30 man makers
60 cal ski

BURNOUT

FOR TIME
6 ROUNDS
10/8 calories air runner
12 box jump over
14 wall balls
16 swings
30m sled push

FITNESS

WOD
Team of 2

For time :
42-30-18
hang squat clean(60/40)
hspu

rest 2′

42-30-18
push jerk
pull ups

rest2′

35 synchro bar facing burpees

BURNOUT

EMOM 30′
-20 hollow rocks
-15/12 calories row
-16 dumbell lunges
-20 seated leg lifts over medball
-15 dumbell thrusters
-40” weighted plank

FITNESS

STRENGTH
EMOM 18′
1. 30M sled drag
2.6 bench press 70%
3.16 weighted lunges
4.15 hand release push ups
5.20” chin up hold
6.3 wall walk

WOD
Amrap 12′
15 t2b
35 du
9 deadlift(100/70)

BURNOUT

AMRAP 9′
15/12 calories ski
15 swings
12 goblet box step ups

REST 1′

AMRAP 9′
250m run
15 ground to overhead
20 russian twists

REST 1′

AMRAP 9′
15 burpees
15 air squat
50 du/100 singles

MOBILITY

Hips

Quads

Hamstrings

FITNESS

STRENGTH
Wod
15-10-5
strict hspu
strict ring pull ups
b2n sets 8 strict t2b

SKILL: Bar muscle up

WOD
4 Rounds of:
6 bar muscle up/6 c2b pull ups+6 dips
300m row
20 box over
15 burpees to target

BURNOUT

TEAM OF 2

AMRAP 32′
30 weighted walking lunges
30/24 calories bike
30 partner medball sit ups
30 jumps over partner
30m heavy sled push
30 calories air runner

FITNESS

STRENGTH
3 sets of
20 weighted reverse lunges with a barbell
40” front rack squat hold with 2 kb

SKILL: squat snatch

WOD
Team of 2

For time:
500m run together
50 snatch(50/35)
60 cal bike
50 one arm hang clean and jerk(25/12.5)
200 du
100 wallballs (12/9).

BURNOUT

EVERY 2′ FOR 30′
-250m run
-10 burpees,10/8 cal ski
-15 box jumps,15 wall balls
-400m/350m row,15 hand release push ups
-50 DU/100 jump rope,15 v-ups/v-sit ups

FITNESS

WOD
Team of 2

Amrap 10′
40m sled push
40 db snatch(25/15)

rest 2′

Amrap 10′
10 synchro t2b
10 synchro burpees
10 synchro goblet squat

rest 2′

Amrap 10′
30 cal bike
20 thrusters(50/35)

MOBILITY
Shoulders stability
Core stability

FITNESS

WOD
Open 20.5

Loading…

Accessory

Wod
Amrap 9′
2,4,6,8…(etc)
hand realease push ups
wallballs

BURNOUT

EMOM 8′
-40”hollow
-40”seated leg lifts over medball
-40”side plank(R)
-40”side plank(L)

AMRAP 9′
300m air runner
12 push ups
10 reverse burpees

AMRAP 9′
12/10 air bike
15 swings
20 russian twists

FITNESS

CORE STRENGTH
Wod not for time

2 sets of:
30 v-ups
1′ plank
20 strict t2b
1′ hollow rocks
30” front rack hold
30 russian twists

SKILL: kipping t2b

WOD

For time:
30-25-20
box over
t2b
*30 du + 500m run b2n sets

BURNOUT

FOR TIME
9-15-21-27-33
burpees
slam balls
v-ups/v-sit ups
goblet squat
250m run after each round

FITNESS

STRENGTH
Emom 12′
1.5 deadlift (build to a heavy set)
2.10 L seated press
3. rest

WOD
Team of 2
For time:

5 rounds:
40 cal bike
30 ohs(50/35)
20 synchro swings

BURNOUT

EMOM 30′
-40 du/80 jump rope
-15/12 calories row
-15 wall balls
-16 weighted walking lunges
-12/9 calories ski

MOBILITY

upper back

lower back

adductors/abductors

FITNESS

STRENGTH
10-8-6-4-2
strict chin ups
ring dips
b2n sets 2 wall walk

SKILL: Hspu/hanstand hold/walk

WOD
Amrap 14′
15/12 cal row
10 hspu/ pike push ups
15/12 cal ski
10 dumbell box step over(2×20/2×12.5kg)

BURNOUT

AMRAP 10′
15/12 calories bike
20 swings
20 goblet step ups

REST 1′

AMRAP 10′
15 burpees
20/16 calories air runner
15 box jumps

REST 1′

AMRAP 10′
15 ground to overhead
20 weighted sit ups
15 air squat

FITNESS

STRENGTH
Every 2′ for 10′
2 front squat 90%

Team of 2

WOD
For time:

Buy in:30 synchro burpees
10 rounds ( i go you go)
6 hang squat clean (60/40)
6 jerk
6 chest to bar /pull ups
cash out:30 synchro burpees

BURNOUT

TEAM OF 2

AMRAP 32′
250m run toghether
30 kettlebell thrusters
30 push ups
500m ski
40 sumo deadlift
40 v-ups/v-sit ups
600m row
50 walking lunges
50 sit ups

FITNESS

WOD

For time:
30 box jumps
15 clean & jerks  40/30
30 box jumps
15 clean & jerks  60/40
30 box jumps
10 clean & jerks  80/50
30 single leg squats
10 clean & jerks   100/60
30 single leg squats
5 clean & jerks   120/70
30 single leg squats
5 clean & jerks   140/85

Accessory wod:

Amrap 10′
30m front rack carry
10 t2b
5 wallwalk with a push up

BURNOUT

FOR TIME

4 ROUNDS
20/16 calories bike
20 weighted step over
20/16 calories air runner
10 swings
10 goblet squat
10 burpee broad jumps

FITNESS

CORE STRENGTH

WOD (not for time)
20 strict t2b
20” hollow hold
30 v-ups
40” hollow hold
40 weighted sit ups
1′ hollow

WOD

Team of 2

Amrap 22′
250m run together
30 power clean (70/50)
30 front squat
100 du
70 heavy wallballs(12/9)

BURNOUT

EMOM 8′
-40” wall sit
-40” right side plank
-40” left side plank
-40” one leg glute bridge hold

AMRAP 20′
8 Reverse burpees
10 wall balls
12 sumo deadlift
16 weighted lunges
20 chest passes

FITNESS

STRENGTH
Every 2′ for 10′
2 reps back squat 90%

SKILL: Push jerk

WOD

4 rounds of:
15 swings (32/24)
12 cal bike
9 push jerk (60/40)
6 burpee box jump over

BURNOUT

EVERY 2 MIN FOR 30 MINUTES
-250m/200m row,15 hand release push ups
-250m/200m ski,15 kettlebell thrusters
-250m run,15 box jumps
-20 hollow rock,20 v-ups/v-sit ups,20 russian twists
-15 ground to overhead,50 du/100 single jump rope

MOBILITY

thoracic

glutes

lats

FITNESS
STRENGTH
3 Sets of
strict pull ups max set
push ups max set
rest 2′ b2n sets

Skill: ring muscle up

WOD

Every 4′ for 20′
250m/200m row
30 air squat
6 ring muscle up/ 6 ring pull ups+6 dips

BURNOUT
TEAM OF 2

AMRAP 32′
70 calories air runner
60m sled push
50 burpees
40 weighted lunges
30 swings
20 partner medball sit ups

FITNESS

WOD

3 rounds of
12 hang clean (50/35)
6 bar muscle up/ 12 c2b-12 pull ups
60 du

rest 3′

then
For time:
30 box step over(2x20kg/2x10kg)
30 jerk(50/35)
30 cal bike
30 box step over

MOBILITY

WRISTS
HAMSTRINGS
TRAPS

FITNESS

WOD

OPEN 20.3

DIANE (21-15-9)

Deadlifts (102/70)
Handstand push -ups

THEN

(21-15-9)
Deadlifts (143/ 93)
15 m Handstand Walk after each set

TIME CAP 9 MIN

Accessory
3 rounds of
30m farmers carry
20 weighted sit ups

BURNOUT

FOR TIME

27-21-15-9
Cal row

V sit ups

then

21-15-9
Cal Ski

Hand release push ups

then

21-15-9
wall balls
swings

FITNESS

WOD

Team of 2
Amrap 10′
40m sled push
12 synchro burpees

rest 2′

Amrap 10′(i go you go)
10/8 cal bike
8 box jumps

rest 2′

Amrap 10′( break reps as you wish)
600m air runner
20 hspu/hand realease push ups

BURNOUT

EMOM 8′
-40” hollow
-40” russian twists
-40” superman plank
-40” seated leg lifts over medball

AMRAP 20′
14 burpees
14 weighted step ups
14 broad jumps
14 slam balls
14 sit ups

FITNESS

STRENGTH
In a 10′ window find a heavy complex of:
1 power clean+ 2 front squat + 1 jerk

skill: pistols

WOD
For time:

2 rounds of:
20 deadlift (100/70)
20 wallball
20 t2b
20 pistols/any progression/20 reverse lunges

BURNOUT

AMRAP 8
250m run
20 wall balls
15 weighted sit ups

REST 1′

AMRAP 8′
250m row
20 weighted lunges
15 push ups

REST 1′

AMRAP 8′
250m ski
20 sumo deadlift
15 box jumps

MOBILITY

Core stability

Shoulder stability

FITNESS

STRENGTH
Emom 15′
1.6 strict pull ups
2.8 strict press with db/kb
3.30” wall-sit weighted 2xdb/kb front rack
4.8-10 ring push ups
5.30” weighted plank

WOD
Emom 15′
1.12/9 cal ski
2. 8 devil press(22.5kg/12.5kg)
3. 50 du

BURNOUT

EMOM 30′
-15 burpees
-150/120m air runner
-15 ground to overhead
-12/10 cal bike
-15 kettlebell thrusters
-15 weighted sit ups

FITNESS

STRENGTH
Every 2′ for 10′
2 reps front squat 85-90%

WOD
Team of 2

Amrap 25′
50 burpees
50 one arm hang clean and jerk db/kb(25/15)
50 front squat (60/40)
50 cal bike
50 pull ups
500m run together with a plate

BURNOUT

ΤΕΑΜ OF 2

FOR TIME

3 ROUNDS
30 swings
100 du/200 jump rope
40 push ups
500m ski
50 v-ups/v-sit ups
500m run
60 walking lunges together

FITNESS

WOD
For time:

3 rounds of
12 hang power snatch(40/30)
12 burpee to target

then

2 rounds of
25 wallball(12/9)
25 db power clean (2×25/2×15)

then
800m run
250m farmers carry heavy
75 v-ups

MOBILITY
ANKLES
CALVES
SHINS

FITNESS

WOD

OPEN 20.2b

WOD
Amrap 20′
4 Db thrusters(22,5-15)

6 t2

24 du/50 su

ACCESSORY
1km run
60 push ups

BURNOUT

TEAM OF 2
AMRAP 32′
40 jumps over partner
40 burpees
60 box step over
60m bear walk with slam ball
80 weighted sit ups
80 DU/160 singles

FITNESS

WOD
with a running clock

0:00-10:00
Amrap
9 hspu
12 swings(32/24)
15 goblet squat

10:00-12:00
rest

12:00-22:00
Amrap
12 one arm kb shoulder to overhead(32/24)
9 t2b
6 box over (high box)

22:00-24:00
rest

24:00-34:00
Amrap
16 weighted lunges(32/24)
12 deadlift(100/70)
10 hand realease push ups

BURNOUT

AMRAP 10′
15 db thrusters
15 burpees over the dumbell
15 box jumps

REST 1′

AMRAP 10′
15/12 cal ski
20 v-sit ups
20 ground to overhead

REST 1′

AMRAP 10′
250m run
20 weighted lunges
20 wall balls

FITNESS

STRENGTH
3 sets of :
10 chest press with db 70%
6 strict pull ups (mix grip)

WOD

5 rounds of :
12 ohs(50/35)
12 burpees over bar
12 Cal bike

BURNOUT

AMRAP 16
10 Reverse Burpees
15/12 cal row
20 sit ups
30 air squat

AMRAP 16

30 chest passes
20 lunges holding 2 dumbbells
20 Russian twists
30 DU /60 singles

MOBILITY

Shoulders
Upper Back
Lower Back

FITNESS

STRENGTH
Emom 9′
1. 12 weighted sit ups
2. 18 v-ups
3. 30” weighted plank

SKILL: Bar muscle up/kipping pull-ups

WOD
Amrap 16′
1,2,3,4…(etc)
bar mu/ pull ups
2,4,6,8..(etc)
box jumps
200m row between rounds

BURNOUT

FOR TIME

TEAM OF 2
120 v-sit ups
100/80 cal air runner
90 slam balls
80m broad jumps
70/60 cal bike
60m sled push
40 medball partner sit ups
30 syncronized burpees

FITNESS

STRENGTH
Every 2′ for 10′
3 back squat 85%

WOD
Team of 2

For time:
120 wallball
30 clean and jerk(60/35)
500m run together
20 clean and jerk(70/40)
60 cal bike
10 clean and jerk(80/50)

BURNOUT

EVERY 2MIN FOR 30MIN
-250m run
-50 du/100 singles,20 hand release push ups
-20 sumo deadlift,15 wall balls
-20 walking lunges,20 v-sit ups
-15 burpee box jump over

FITNESS

WOD
Team of 2

For time:
400m run together
60 deadlift (120/80)
400m run
60 box jumps
400m run
60 one arm oh lunges(25/15)
400m run
60 heavy wallballs(12/9)

MOBILITY

Adductors/Abductors

FITNESS

OPEN WORKOUT

20.1

10 rounds for time of:

8 Ground-to-Overheads

10 Bar-facing Burpees

BURNOUT

AMRAP 10′

250/200m row
12 reverse burpees
12/10 cal.skierg

AMRAP 10′
100 double unders/200 jump rope
15 wall balls
15 weighted sit ups

AMRAP 10′
15 slam balls
20 weighted lunges
15 push ups