WOD

FITNESS

skill: rope climb

strength
3 sets
3/4 rope pull ups/ 4/5 chin ups
12 rdls with 2 dbs
20 hollow rocks

rest 1:30”

WOD
Emom 20′
1.2/3 rope climbs
2. 15/12 cal row
3. 15/20 hand release push ups
4. rest

BURNOUT

TEAM OF 2

3 SETS

AMRAP 4
400/320m air runner
30 dumbell thrusters
max reps syncronized squats

REST 2

AMRAP 4
30/24 calories bike
30 dumbell reverse lunges
max meters sled push

FITNESS

STRENGTH
Every 2′ for 10′
5 front squat
build up

WOD
Team of 2
For time
4 rounds of
22 hang clean 60/40
22 burpee box jumps
22 jerk
22 t2b
150 du

BURNOUT

EVERY 2MIN FOR 32
-12/10 calories row
8 push ups
10 ground to overhead
-12 burpees
8 box jumps
10 v-ups

FITNESS

STRENGTH
Every 2′ for 10′
10 back rack reverse lunges
build up to a heavy set

WOD
Emom 20′
1. 12 front squat 60/40
2. 12 cals
3. 10 t2b + max du
4. rest

FITNESS

skill: ring muscle up

strength
3 sets of
10 ring rows false grip / 5 false grip strict ring pull ups
6-10 ring dips + 10” ring support
2 ring muscle up/ 3 transition with a band
10 rings kipping

rest 1:30”

wod
For time
2 rounds of
5 ring muscle up/10 ring pull ups
10 burpees
15 air squat
then
1200m row
then
2 rounds
5 ring muscle ups/10 ring pull ups
10 burpees
15 air squat

BURNOUT

AMRAP 12
16 one arm dumbell push press
10 leg raises
16 goblet lunges
40 double unders/80 single unders

REST 2

FOR TIME
50/40 calories bike

cap 4

REST 2

FOR TIME
50/40 calories runner

cap 4

REST 2

FOR TIME
50 buprees to target

cap 4

FITNESS

STRENGTH
deadlift
3X3 80%
2X2 85%
1X1 90%

wod
3 sets of
Amrap 6′
5 power clean
8 hspu/ hand release push ups
15 wallballs

rest 2′ b2n sets

BURNOUT

AMRAP 7
15 box jumps over
15 weighted sit ups
15 push ups

REST 1

AMRAP 7
15 ground to overhead
15 ab-mat sit ups
15 hand release push ups

REST 1

AMRAP 7
15 plate squat
15 russian twists
15 weighted step ups

REST 2
TABATA 8 SETS(20on-10off)
-alternate v-sit ups

FITNESS

STRENGTH
Every 1:30” for 6 sets
1 snatch pull + 2 power snatch + 1 squat snatch

wod
Amrap 14′
2-4-6-8..
power snatch
after every set 35 du + 4 ohs

BURNOUT

EMOM 30
-18 wall balls
-50 double unders/100 singles
-13/11 calories ski
-12 one arm devil press
-40”hollow
-rest

FITNESS

STRENGTH
3 sets of:
10 l seated presses
10 chest supported rows
10 y raises

skill: row

wod
3 rounds of:
600m row
15 db push press
12 step over
9 db double snatch

cap:17′

BURNOUT

AMRAP 14
30 goblet lunges
20 burpees
30/24 calories row

REST 3

AMRAP 14
150/100m runners
20 swings
20 box jumps

FITNESS

STRENGTH
back squat
3×3 80%
2×2 85%
1×1 90%

WOD
Team of 2
Amrap 21′
42 thrusters 50/35
42 t2b
30 power clean
30 pull ups
18 squat clean
18 bar muscle ups/18 c2b

BURNOUT

FOR TIME

24-21-18-15-12-9-6-3
v-ups
push ups
squats
calories row

FITNESS

STRENGTH
Every 2′ for 10′
2 push press + 2 push jerk
build up

Wod
Emom 20′
1. 3 devil press + 4 push press + 6 db squat
2. 150m run
3. 10 pull ups + 10 push ups
4. rest

FITNESS

CORE STRENGTH
3 sets of:
10 strict t2b
25 hollow rocks
30” side plank (R)
30” weighted plank
30” side plank (L)

Wod
Team of 2
for time
30 burpee box jump over
100 du
50 cal ski/row
100 du
50 cal ski/row
30 burpee box jump over
100 du
50 cal ski/row
30 burpee box jump over

cap: 20′

BURNOUT

TEAM OF 2
12 ROUNDS(YOU GO,I GO)
10/8 Calories run
10 dumbell push press
8 burpees

then

6 ROUNDS
20 dumbell lunges
20 push ups
20m sled push

FITNESS

STRENGTH
Every 2′ for 10′
5 bench press 3” pause at the bottom

Wod
Team of 2
8 rounds each i go you go
10 cal
10 box jump over
10 t2b

BURNOUT

FOR TIME
21-15-9
burpees over dumbell
one arm dumbell thrusters
70 du/140 single unders aftereach round

REST 3 MIN

21-15-9
one arm devil press
v-ups
50 du/100 single unders

REST 3 MIN

21-15-9
push ups
air squat
30 du/60 single unders

FITNESS

STRENGTH
3 sets of
10 arnold presses from floor
15 reverse flys
5 strict chin ups

rest 1:30”

skill: bar muscle up

wod
Amrap 12′
5 bar muscle up/8 pull ups
10 db snatch
20 wallballs

BURNOUT

2 ROUNDS

AMRAP 4
15 Box jumps
15/12 calories run
max goblet squat

REST 1

AMRAP 4
15 box jumps
15/12 calories bike
max swings

REST 1

AMRAP 4
15 box jumps
15/12 calories row
max v-ups

FITNESS

STRENGTH
Every 2′ for 10′
3 front squat 3” pause at the bottom
build up

WOD
Team of 2
For time
1000m row
6 rounds dt (70/50) (i go you go)
30 burpees over bar
800m row
4 rounds dt
30 burpees over bar
600m row
2 rounds dt
30 burpees over bar

*DT=12 deadlift + 9 hang power clean + 6 jerk

cap: 24′

BURNOUT

TEAM OF 2

AMRAP 32
50/42 calories row
40 push ups
30 burpees to target
20 dumbell front rack lunges
10 half man makers
500m run

FITNESS

STRENGTH
3 sets of
8 split squat each leg back foot elevated
30” wallsit elevated
8 each leg reverse lunge both foot on plate
rest 1:30”

WOD
Amrap 8′
5 clean and jerk
10 burpee pull ups

rest 2′

Amrap 8′
5 clusters
10m hswalk/3 wallwalk

BURNOUT

FOR TIME
21-15-12-9
Toes to rings/leg raises
v-ups
burpees to target

then 2 min rest to

21-15-12-9
push ups
strict press
front rack dumbell step ups

FITNESS

STRENGTH
Deadlift
Every 2′ for 10′
set 1: 3
set 2: 2
set 3: 1
set 4: 1 try 1 rm
set 5: 8

wod
2 sets of
Amrap 9′
10 cal
8 box jump over
6 snatch 50/35
4 ohs

rest 2′ b2n sets

BURNOUT

EVERY 3 FOR 27MIN
1. 250m run
2. 20 swings
20 weighted sit ups
AMRAP double unders/singles
3. 20/18 calories row
15 one arm dumbell thrusters
10 goblet squats

FITNESS

STRENGTH
3 sets of
8 strict hspu pause 2” at the bottom/ pike push up
8 strict pull ups
15 reverse flys

rest 1:30”

skill: t2b

wod
21-18-15-12-9
burpee to target
t2b
after every set 35 du

BURNOUT

AMRAP 12
15/12 calories runner
15 dumbell curl and press
15 box jump over

REST 2

AMRAP 12
15/12 calories bike/row
12 dumbell lunges
12 renegade rows

REST 2

EMOM 4(40-20)
-hollow rocks
-dumbell pull throughs
-hollow hold
-plank

FITNESS

STRENGTH
back squat
Every 2′ for 10′
set 1: 3
set 2 : 2
set 3: 1
set 4 : 1 TRY FOR 1 RM
set 5 : 8

wod
Team of 2
3 rounds of
50 wallballs
50 cals
50 hang clean 60/40

BURNOUT

TEAM OF 2

FOR TIME
100 calories row
80 partner med-ball sit ups
60 wall balls
40 synchro burpees
250m run together
40 synchro squats
60 push ups
80 calories ski
100 v-ups

FITNESS

CORE STRENGTH
For time:
50-40-30-20-10
sit ups
plank seconds
v-ups

cap 15′

wod
4 rounds
15 double db hang snatch
50 du
15 push ups to dbs
50 du
15 step up over

BURNOUT

Amrap 10′
20 russian twists
15 goblet squats
20 sit ups

rest 3′

Amrap 10′
20 box jumps over
16 calories row
15 wall balls

rest 3′

FOR TIME
1000m run

FITNESS

STRENGTH
”12 DAYS OF CHRISTMAS”
1 cluster 60/40
2 clean and jerk
3 hang clean
4 push press
5 deadlift
6 burpees over bar
7 hspu
8 box over
9 t2b
10 wallball
11 cals
12 bar muscle up/pull ups

cap 36′

BURNOUT

AMRAP 13′
20 push ups
50 double unders/100 singles
16 single arm devil press

REST 3

AMRAP 13′
10 toes to rings/leg raises
50 double unders/100 singles
16 one arm dumbell thrusters

FITNESS

SKILL: rope climbs

strength
3 sets of
3 rope pull ups
2 progressions with the foot/or 1 regular
20 hollow rocks

wod
Emom 20′
1. 1-3 ropeclimbs
2. 20 wallballs
3. 20 swings
4. 15 hand release push ups
5. rest

BURNOUT

35-30-25-20-15
calories row
calories run
5-4-3-2-1 rounds of:
5 burpees to target+10 air squat

FITNESS

STRENGTH
back squat
every 2′ for 10′
set 1: 4
set 2: 3
set 3: 2
set 4: 1
set 5: 4

wod
Team of 2
for time
Amrap 10′
20 power clean 60/40
20 burpees
20 front squat

rest 2′

Amrap 10′
20 hang clean
20 cal
20 t2b

BURNOUT

EMOM 30(45-15)
-row calories
-v-ups
-lunges
-renegade rows
-rest

FITNESS

WOD
Strength
Every 2′ for 10′
1 clean pull + 1 hang squat clean + 2 jerk

wod

Team of two
For time
100 cal
80 deadlift 100/80
60 step up over
40 db hang squat clean
20 synchro burpees

FITNESS

CORE STRENGTH
5 rounds of
12 v-ups
8 alternate v-ups
6 v-ups with open legs
10 hollow rocks

rest 1:30”

Wod
3 sets of
Amrap 5′
5 pull ups
10 hspu
15 box jump over

rest 2′ b2n sets

BURNOUT

3 ROUNDS

AMRAP 3
15 dumbell supine curl
12 upright row
10+10 renegade row

REST 2

AMRAP 3
12 front rack walking lunges
12 front rack squat
12/10 calories bike/row

REST 2

AMRAP 3
15 push ups
12/10 calories ski
10 dumbell strict press

FITNESS

STRENGTH
Every 2′ for 10′
5 strict press pause 3” at the bottom
build up

skill: snatch

wod
3 rounds
21 cal row /bike/ski
10 power snatch 40/30
cap:10′

rest 2′

2 rounds
21 cal row/bike/ski
10 squat snatch
cap:8′

BURNOUT

TEAM OF 2

10 ROUNDS
30 wall balls
16 devil press
30/24 calories row
16 burpees over the row

FITNESS

STRENGTH
Deadlift
Every 2′ for 10′
set 1: 5 reps
set 2: 3 reps
set 3: 2 reps
set 4: 1 reps
set 5: 5 reps

WOD
2 sets of:
Emom 9′
1. 18-22 wallballs
2. 12 burpee to target
3. 10 one arm db hang clean and jerk

rest 2′ b2n sets

BURNOUT

Every 2min For 30min
1) 400m/300m Row
2) 30 x DB Box Step up
3) 40 x DB Russian Twists+60 x Mountain Climbers
4) 100 x DU/200 x SU
5) 30 x Push ups+Max Plank Hold

FITNESS

STRENGTH
3 sets of
15 floor presses from glute bridge position
5-8 weighted pull ups
15 reverse flys

rest 1:30”

skill: bar muscle up

wod
Amrap 12′
250m row
6 bar muscle up/10 pull ups
15 box jumps

BURNOUT

FOR TIME

3 ROUNDS

1000m row
on the 1:00
40 double unders/80 single unders
on the 3:00
20 push ups

1000m ski
on the 1:00
10 burpees
on the 3:00
20 air squat

REST 3

FITNESS

STRENGTH
Every 2′ for 10′
set 1: 5 reps
set 2: 3 reps
set 3: 2 reps
set 4: 1 rep
set 5: 5 reps

Wod
Team of 2
4 rounds of
20 clusters 60/40
30 t2b
150 du

BURNOUT

21-15-9
weighted sit ups
leg raises
v-sit ups

then

21-15-9
push ups
curl and press
burpees

then

21-15-9
dumbell squat
box jump over
down ups

FITNESS

STRENGTH
Every 2′ for 10′
2 push press + 2 push jerk
buiid up

wod
Team of 2
6 rounds of
(3 rounds of each part )

A.8 g2oh 40/30
10 bar facing burpees

B. 19 wallball
19 cal row

FITNESS

CORE STRENGTH
21-15-9
weighted sit ups
t2r
v-sit ups
*After every set 45” plank

wod
for rime
10-9-8-7-6-5-4-3-2-1
db box step
db devil presses

BURNOUT

AMRAP 8
20/18 calories bike
20 walking lunges
20 squats

rest 2

AMRAP 8
20/18 calories runner
20 swings
20 sumo deadlift high pulls

rest 2

AMRAP 8
30m sled push
20 push ups
10 one arm devil press

FITNESS

STRENGTH
3 sets of
8 incline db bench presses
8 one arm db row
12 reverse flys

rest 1:30”

skill:hspu or hswalk

wod
for time
*50-40-30-20-10
squat
*35-30-25-20-15
cals
*after each round 10m hswalk or 8 hspu

BURNOUT

EMOM 32
-40 double unders/80 singles
-16 reverse lunges,8 plate ground to overhead
-10 toes to rings,10 squats
-15/12 calories ski
-REST

FITNESS

STRENGTH
Deadlift Every 2′ for 10′
set 1 8 reps
set 2 6 reps
set 3 4 reps
set 4 2 reps
set 5 8 reps

Skill: snatch

wod
3 sets of
Amrap 5′
35 du
8 t2b
4 power snatch 60/40
rest 2′ b2n sets

BURNOUT

AMRAP 4
21 burpees
15/12 calories row
max reps wall balls

REST 1

AMRAP 4
21 wall balls
15 burpees
max reps row

REST 1

AMRAP 4
21/15 calories row
15 wall balls
max reps burpees

REST1

EMOM 16
-50”plank
-40”mountain climbers
-30” russian twists
-20”hollow

FITNESS

STRENGTH
4 sets of
10 arnold presses seated position
5 chin ups weighted if possible
3 wallwalk

rest 1:30”

skill:row

wod
3 rounds for time:
500m row
30 wallballs 12/9

cap: 13′

BURN OUT

TEAM OF 2

AMRAP 32
50/42 calories row
50/42 calories runner
50 push ups
50 v-ups
50 swings
50 goblet step ups

FITNESS

STRENGTH
Back squat
Every 2′ for 10′
set1 8 reps
set 2 6 reps
set 3 4 reps
set 4 2 reps
set 5 8 reps

wod
Team of 2
ΑMRAP 23′
10 synchro burpees
50 clean and jerk 50/35
50 box jump over
10 synchro burpees
40 clean and jerk
40 box jump over
10 synchro burpees
30 clean and jerk
30 box jump over
10 synchro burpees
20 clean and jerk
20 box jump over
10 synchro burpees
10 clean and jerk
10 box jump over

BURNOUT

3 Rounds
18 devil press
18 box jumps
18 one arm dumbell thrusters

3 Rounds
18 burpees
18 step ups
18 one arm dumbell strict press

FITNESS

STRENGTH
Every 2′ for 10′
5 push press
build up

wod
Team of 2
1’on -1’off
2 rounds of
30 power clean 60kg/40kg
25 cals
150 du
25 cals
30 push jerk

FITNESS

CORE STRTENGTH
3 sets of
12 weighted sit ups slow eccentric feet anchored
30” side plank rotations (R)
15 hip raises
30” side plank rotations (L)

rest 1:30”

wod
Team of 2
100 cal row
rest 1′
40 burpees synchro
rest 2′
100 cal ski
rest 1′
40 burpee synchro

BURNOUT

TEAM OF 2

2 ROUNDS FOR TIME
complete working together
partner 1:30/24 calories run
partner 2:30/24 calories bike
then split the reps of:
60 dumbell front rack walking lunges
50 push ups

THEN

partner 1:30/24 calories bike
partner 2:30/24 calories run
then split the reps of:
50 dumbell front rack squat
100 v-ups

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat
build up

skill: butterfly pull ups/kipping pull ups

wod
5 sets of
2’on-2’off
50 du
7 t2b
7 pull ups
max box jump over

BURNOUT

AMRAP 5
20 box jumps over
15/12 calories ski
max reps burpees to target

REST 1

AMRAP 5
20 burpees to target
15 box jumps over
max reps calories ski

REST 1

AMRAP 5
20/18 calories ski
15 burpees to target
max reps box jumps over

REST 2

AMRAP 12
20 weighted side plank rotations(10+10)
20 russian twists
20 hollow rocks

FITNESS

STRENGTH
Every 2′ for 10′
1 snatch pull+ 1 pause 3” below the knee power snatch+ 1 squat snatch + 1 ohs

wod
for time
500m row
21 power snatch 40/30
500m row
21 thrusters
500m row
21 hang snatch

CAP:16′

BURNOUT

FOR TIME
75 double unders/150 jump rope
750m row
20 wall balls
20 toes to rings
75 double unders/150 jump rope
500m row
30 wall balls
15 toes to rings
75 double unders/150 jump rope
250m row
75 double unders/150 jump rope
40 wall balls
10 toes to rings

FITNESS

STRENGTH
3 sets of
10 z press seated position
12 reverse flys
6 strict pull ups weighted

rest 1:30”

skill: hspu

wod
Amrap 14′
18 wallballs
60 du
12 t2b
9 strict hspu/kipping/any progression

BURNOUT

EMOM 30
-12 Supine curls,12 upright rows
-14 arnold press,14 push ups
-20 renegade rows
-12 reverse lunges,12 dumbell squat
-15/12 calories runner

FITNESS

STRENGTH
Every 2′ for 10′
1 clean pull+1 pause 3” below the knees power clean+1 front squat + 1 jerk
build up

Wod
Team of 2
16 rounds of (i go you go):
1 db devil press
2 db push press
3 db hang clean and jerk
4 db hang cleans
5 db squat
10 box jump over

BURNOUT

TEAM OF 2

FOR TIME
40 syncronized burpees
500m row
100 partner medball sit up passes
500m ski
100 partner squat chest passes
500m row
60 box jump over
500m ski
40 syncronized burpees

FITNESS

STRENGTH
Every 2′ for 10′
5 strict press go as heavy as possible

wod
“fight gone bad burpee edition ”
3 sets of:
1′ wallballs
1′ sumo deadlift high pull 35/25
1′ burpees
1′ push press 35/25
1′ row
1′ rest

FITNESS

CORE STRENGTH
ΕΜΟΜ 12′(40”-20”)
1. dead bug
2. strict t2b
3. plank with hip rotations

wod
for time
500m row/ski
50 push ups
100 du
25 burpees to target
500m row/ski
10 wallwalk
100 du
50 air squat
500m row/ski

cap 23′

BURNOUT

AMRAP 30min
10 wall balls
250m Run
10 box jumps
250m Run
10 step ups
250m Run
10 burpees
250m Run

*After Each Round ADD 10 Reps
for each Exercise

FITNESS

skill: bar muscle up

version 1
progression strength
3 sets of
6 kipping pull ups focus on lats
5 transition with a box or a band

version 2
3 sets of
7 t2b
5 pull ups
3 bar muscle up

rest 1′

wod
”DT”
5 rnds of
12 deadlift 70/50
9 hang clean
6 jerk

BURNOUT

EVERY 8 FOR 32 MINUTES
25 v-ups
25 toes to rings/leg raises
25 push ups
25 dumbell push press
25m dumbell walking lunges
25m bear walk

FITNESS

STRENGTH
Every 1:30” for 8 sets
1 power snatch + 1 squat snatch + 1 ohs
build up

wod
Emom 20′
1.15/12 cal row/bike/air runner
2. 18 – 20 wallballs
3.50 du
4.max power snatch 40/30
5. rest

BURNOUT

2minutes on-1 minutes off for 32minutes
TRY TO COMPLETE

6 ROUNDS OF
250m run
15/12 calories row
15 dumbell curl and press
80 double unders/160 single unders

FITNESS

STRENGTH
3 sets of:
8 split squat each leg front foot elevated
10 dbs romanian deadlift with 2” pause at the bottom

rest 1:30”

skill: hspu

wod
Amrap 13′
8 strict deficit hspu/kipping/regular /hand release push ups
12 box jump over
16 swings

BURNOUT

EVERY 12 MINUTES FOR 36
30 Burpee Box Jumps Over
24/20 calories bike
30 push ups
30 alternate v-sit ups
650/600m air runner

FITNESS

STRENGTH
Every 1:30” for 8 sets
1 power clean + 1 squat clean + 1 jerk
build up

wod

team of 2
for time:
20 *bear complex 60/40
14 synchro burpees
30 t2b
16 bear complex
14 synchro burpees
30 t2b
12 bear complex
14 synchro burpees
30 t2b
8 bear complex
14 synchro burpees
30 t2b

*1 cluster + 1 back rack thruster

BURNOUT

FOR TIME
30 one arm devil press
250m run
15 leg raises
40 one arm dumbell thrusters
250m run
15 leg raises
40 burpees over dumbell

FITNESS

STRENGTH
3 sets of
8 each leg split squat 1+1/4
30” wallsit weighted
10 single leg hip thrust

rest 1:30”

Team of 2( i go you go)
14 rounds of:
8 deadlift 100/70
8 burpees over bar
8 cal row/bike/ski

cap 23′

FITNESS

skill: ring muscle up

strength progressions
3 sets of
4 transitions and dip/3 ring muscle up or 2 strict
10 kipping
5 false grip rows + 20” ring support

rest 1:30”

wod
Amrap 12′
3 ring muscle up
15 box jump over
50 du
3 wallwalk

BURNOUT

EMOM 14
13/11 Calories bike
12 one arm devil press

REST 2

EMOM 14
18 one arm dumbell thrusters
15/12 Calories row

FITNESS

CORE STRENGTH
3 SETS
16 db pull throughs
14 slow eccentric sit ups legs anchored
12 strict t2b
30” plank weighted

1′ rest

wod
4 sets of:
Amrap 3′
400m row
max hang clean 50/35
rest 1′

set 1: hang clean
set 2: front squat
set 3: push press
set 4: hang clusters

BURNOUT

EVERY 2MIN FOR 30 MIN
-250m run
-10 push ups,10 dumbell push press,10 dumbell floor press
-18 front rack reverse lunges,18 front rack squats
-15 hollow rocks,15 v-ups,15 sit ups,15”hollow
-10 supine curls,10 arnold presses,10 upright row

FITNESS

STRENGTH
skill: snatch

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

wod
21-15-12-9
T2B
15-12-9-6
burpees over bar
12-9-6-3
power snatch 50/35

cap 18′

BURNOUT

FOR TIME
3 ROUNDS
50 Double unders/100 jump rope
20 burpees over the plate

then

3 ROUNDS
500m ski
250m run

then

3 ROUNDS
20 ground to overhead
20 weighted sit ups
20 overhead lunges

FITNESS

skill: rope climb

strength progressions
3 sets of
2-3 rope pull ups
20” chin up hold
30” hollow hold

rest 1:30”

wod
Emom 20′
1. 2-3 rope climb
2. 7-10 burpee box jumps
3. 15/12 cal row
4. 30 squat
5.rest

BURNOUT

2 sets
AMRAP 4
12/10 Calories row
14 push ups
16 dumbell step ups
max calories runner

REST 1

2 sets
AMRAP 4
12/10 Calories runner
14 push ups
16 dumbell step ups
max calories row

REST 1

2 sets
AMRAP 4
12/10 Calories row
12/10 calories runner
16 dumbell step ups
max push ups

FITNESS

STRENGTH
Every 2′ for 10′
1 clean pull + 1 power clean + 1 hang squat clean + 1 jerk
build up

wod
team of 2
for time:
60 cal row/bike
60 thrusters 50/35
60 pull ups
60 hang power clean
60 cal row

cap 22′

BURNOUT

TEAM OF 2

FOR TIME

5 rounds
30 wall balls
30 walking lunges
30 v-sit ups
16 leg raises
16 syncro burpees

FITNESS

STRENGTH
Strength
Every 2′ for 10′
6 strict press pause 2” on the shoulders

Wod
Every 2′ for 20′ ( alternate A+B)
A. 35 du + 6/8 devil press
B. 10 cal + 10 box step up

FITNESS

STRENGTH
3 sets of
10 cyclist squat 1+1/4
30” wall sit weighted
15 hip thrust toes elevated legs on the bench or box

skill: row

Team of 2
8 sets (each i go you go)
14 cal row
12 T2b

cap: 23′

BURNOUT

FOR TIME
1000m run
750m ski
50 alternate v-ups
25 hollow rocks
10 half man makers
25 russian twists
50 weighted sit ups
750m ski
1000m run

FITNESS

STRENGTH
4 sets of
6 bench press
10 single arm db rows
20” chin up hold

rest 1:30”

wod
6 sets of
2′ on – 2′ off
12 deadlift 80/60
16 single arm db push press
max burpees over bar

BURNOUT

EMOM 30(45-15)
-hollow hold
-dumbell pull throughs
-mountain climbers
-jumping lunges
-wall sit
-calories row

FITNESS

CORE STRENGTH
Emom 12′
1. side plank rotations (R)
2. renegade rows 2” pause at the top
3. strict t2b or leg raises
4. side plank rotations (L)

skill: snatch

wod
4 rounds
21 cal row/bike/runner
15 box jump over
9 power snatch

Cap: 18′

BURNOUT

FOR TIME
1500m run

REST 1

FOR TIME
1000m ski

REST 1

FOR TIME
300 du/600 singles

REST 1

FOR TIME
80 burpees

FITNESS

STRENGTH
4 sets of :
12 front rack box step ups
8 each side single leg deadlift
30” hip thrust hold with a db

rest 1:30”

wod
Amrap 5′
3 rounds cindy
max cal/row

rest 2′

Amrap 5′
3 rounds cindy
max burpee to target

rest 2′

Amrap 5′
3 rounds cindy
max row /ski

BURNOUT

AMRAP 12
21 wall balls
18 calories runner
15 calories bike
12 swings

REST 2

AMRAP 12
21 ground to overhead
18 lunges
15 push ups
12 weighted sit ups

REST 2

TABATA
hollow hold

FITNESS

skill:push jerk

STRENGTH
Every 2′ for 10′
2 push press + 3 push jerk
increase weight from previous week

Wod
Team of 2
for time
1000m row/3km bike
then
*6 rounds each ( i go you go )
5 power clean + 5 hang squat clean 60/40
30 du
then
1000m row/2km bike

cap:23′

*After 3 rounds (each) increase weight
RX:suggested weight 80/60
INTERMEDIATE : suggested weight 70/50

BURNOUT

TEAM OF 2

3 rounds
500m row
500m ski
500m run

then immeditetly

3 rounds
40 burpees to target
30 dumbell thrusters
20 v-ups

FITNESS

Team of 2

With a running clock
0:00-10:00
find a heavy complex of
3 deadlift + 2 hang clean + 1 jerk

10:00-12:00
rest

12:00-24:00
Amrap
24 step up over with a single db
20 box jumps
16 single arm devil press

24:00-26:00
rest

26:00-38:00
Amrap
24 cal row/bike
20 one arm push press
16 single arm oh lunges

FITNESS

CORE STRENGTH
FOR TIME:
30 alternate v-ups
1′ side plank (R)
30 weighted sit ups
1′ side plank (L)
30 pull throughs
1′ hollow rocks

WOD
Emom 24′
1. 15/12 cal row
2. 10 hand realease push ups + 30 du
3. max burpees to target
4. rest

BURNOUT

FOR TIME
27-21-15-9
calories runner
box jump over
v-ups

REST 2

FOR TIME
27-21-15-9
weighted step ups
weighted sit ups
50 double unders/100 jump rope after each set

FITNESS

STRENGTH
Every 2′ for 10′
3 back squat 33×1
across

skill: bar muscle up

wod
3 rounds of
7 power snatch
14 t2b

rest 2′

3 rounds
12 front squat
6 bar muscle up/ 12 c2b/15 pull ups

Cap:20′

BURNOUT

TEAM OF 2

AMRAP 15′
250m run together
15 burpees syncronized
20 partner weighted sit ups
20 one arm dumbell thusters

AMRAP 15′
250m run together
20 hand release push ups
20 one arm devil press
30 jumps over partner holding plank

FITNESS

STRENGTH
3 sets of
8 incline db bench press
10 chest supported rows
12 reverse flys

rest 1:30”

wod
5 rounds
21 wallballs
15 cals
9 deadlift 100/70

cap:17′

BURNOUT

EMOM 21
-50 double unders/100 jump rope
-15/12 cal ski
-18 wall balls

REST 2

EMOM 9(40-20)
-hollow hold
-side plank(R)
-side plank(L)

FITNESS

STRENGTH
3 sets
8( each leg) split squat back foot elevated 3” down + 10” mid range pulses
8 single leg rdls
30” hip thrust hold

rest 1:30”

skill:hspu

wod
3 sets
Amrap 5′
2,4,6,8…
t2b
hspu
after every round
25 du

rest 2′

BURNOUT

AMRAP 7
20/16 Calories air runner
20 swings
20m sled push

REST 2

AMRAP 7
18/15 Calories ski
20 ground to overhead
20 air squat

REST 2

AMRAP 7
15/12 Calories bike
20 weighted sit ups
20 hollow rocks

FITNESS

STRENGTH
Every 2′ for 10′
2 push press + 3 push jerk

wod
team of 2
(i go you go)
10-8-6-4-2
power clean 70-60/50-40
burpee box jumps

rest 2′

10-8-6-4-2
squat clean
after every round
*15/12 cal row -12/10 cal bike/ski – 14/12 ski

cap:22′

BURNOUT

TEAM OF 2
AMRAP 32
30 Push ups(plank for the partner)
40 weighted lunges
50 leg raises/toes to rings(hollow for partner)
40 burpees(farmers hold for partner)
30 v-ups
250m run together

FITNESS

STRENGTH
Every 2′ for 10′
8 strict press 60%

wod
Team of 2
1’on – 1’off until you complete

2 rounds of
50 cal row/cal ski/ cal bike
50 sdhp 50/35
50 t2b
50 front squat

FITNESS

CORE STRENGTH
3 sets of
20 alternate arm and legs (bird dog)
30” side plank (R)
20 v-ups from hollow position
30” side plank (L)

Wod
for time:
50 wallballs
10 devill press
40 wallballs
8 devil press
30 wallballs
6 devil press
20 wallballs
4 devil press
10 wallballs
2 devil press

BURNOUT

FOR TIME

2 rounds
50 sit ups weighted
40 step ups weighted
30/24 calories bike
30 plate ground to overhead
40/32 calories row
50 double unders/100 singles

FINTESS

STRENGTH
3 sets of
5 deadlift 80% of 1 rm
8 each leg weighted side box step ups

rest 1:30”

skill: hspu

wod
6 rounds(each) i go you go
10 hspu/ hand release push ups
10 hang power clean 60/40

BURNOUT

AMRAP 8
50 burpees to target
24 kettlebell squat
500m run

REST 2

AMRAP 8
35 burpees over the kettlebell
24 air squat
500m run

REST 2

AMRAP 8
20 one arm devil press
24 reverse lunges
500m run

FITNESS

STRENGTH
3 sets of
6 bench press 3” down
10 bent over row

rest 1:30”

skill: power snatch

wod
3 rounds of
10 power snatch 40/30
10 burpees over bar
10 ohs
10 burpees over bar

BURNOUT

EMOM 30
-15/12 Calories ski
-15/12 Calories row
-15 wall balls
-10 push ups,10 dumbell strict press
-plank 1 minute

FITNESS

STRENGTH
Every 2′ for 10′
10 split squat back foot elevated as heavy as possible
30” weighted wall sit

skill: kipping pull ups or butterfly

wod
4 sets of
Amrap 4′
25 swings
18 box jumps
12 pull ups
max cals

rest 1′

BURNOUT

3 ROUNDS

AMRAP 3
15/12 Calories bike
15/12 Calories runner
max reps double unders/single unders

REST 2

AMRAP 3
21 swings
21 alternate v-ups
max reps box jumps over

REST 2

FITNESS

STRENGTH
Every 2′ minutes for 10′
2 push press + 2 push jerk
increase weight from previous week

wod
For time:
team of 2
Amrap 20′
30 cal row
30 squat clean 60/40
100 du
30 push jerk

BURNOUT

TEAM OF 2

FOR TIME
50 Synchro burpees
50 calories ski
50 dumbell squat
50 v-ups
250m run together
50 v-ups
50 calories ski
50 dumbell squat
50 synchro burpees

FITNESS

CORE STRENGTH
EMOM 12′(45”-15”)
1. bird dog from push up hold alternate hands and legs
2.weighted sit ups and russian twist
3.hip raises

Wod
Team of 2
work
7 rounds each (i go you go)
7 power clean 50/35
7 thrusters
7 burpee over bar

FITNESS

SKILL: muscle ups

strength for quality (version 1)
3 sets
8 false grip ring rows
4 transitions
max ring support

(version 2)
3 sets
3 kipping on the rings
1-3 ring muscle ups
3-6 ring dips

wod

3 sets of:

EMOM 6′
1. 50-60 DU
2. 3-6 ring muscle up /10 ring pull ups/10 pull ups
3. 15/12 cal row

rest 2′ b2n sets

BURNOUT

ΕΜΟΜ 30′
-18 walking lunges
-12 burpees to target
-15/12 calories row
-10 hand release push ups,10 strict press
-rest

FITNESS

STRENGTH
Every 2′ for 10′
5 front squat
build up

skill:pistols

wod
Amrap 15′
20 hand release push ups
16 pistols or any progression or reverse lunges
12 high box jump over

BURNOUT

TEAM OF 2
AMRAP 5
250m Run together
30 Sit ups together with medball
30 Push ups
400m skierg
80 DU/160 SJR
30 v-ups
30 Box Jumps

REST 1
ADD 1 MIN AFTER EVERY AMRAP
START EVERY AMRAP WITH THE RUN

TOTAL WORK 30MINUTES

FITNESS

STRENGTH
3 sets of
6 bench press
6 chin ups strict

rest 1:30”

Skill: snatch

wod
21-15-9
power snatch 40/35
*after every round run 250m

immediately into

12-9-6
squat snatch
*after every round 300m row or ski or 600m bike

BURNOUT

Amrap 12′
50 du/100 s.u
15/12 calories row
10 single arm push press
12 burpees

rest 3′

Amrap 12′
15/12 cal ski
20 v-ups
16 renegade rows
15 wall balls

FITNESS

“STRENGTH
3 sets of
10 cyclist squat 1+1/4
8 db or kb deadlift with 2” pause at the knee
30” wallsit

rest 1:30”

skill:hspu/hswalk

wod
Emom 20′
1. 15 cal row /12 cal ski
2. 16-20 db snatch
3. 50-70 du
4. max hspu or hswalk/wallwalk
5. rest ”

BURNOUT
“FOR TIME
40-30-20-10
calories air runner
30-25-20-15
calories bike
20-15-10-5
dumbell thrusters
10-8-6-4
half man makers”

FITNESS

STRENGTH
Every 2′ for 10′
2 push press + 2 push jerk
build up

skill:kipping t2b /leg raises

wod
Team of 2
For time

buy in: 80 wallballs

30 synchro burpees
50 t2b
40 clean and jerk 60/40
50 t2b
30 synchro burpees

BURNOUT

A)3 Sets of
AMRAP 3min
15/12 x Cal Row
12 x Burpees Over The Row

Rest 1min Btn Sets

B) 3 Sets of
AMRAP 3min
250m Run
30 x Air Squats

Rest 1min Btn Sets

C) 3 Sets of
AMRAP 3min
60 x D.U./120 x S.U.
15 push ups

Rest 1min Btn Sets

*NO MORE REST BTN WORKOUTS

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

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

EVERY 6 MIN FOR 30 MIN
25 box jumps
20 hand release push ups
25 dumbell strict press
20 reverse burpees

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 /cal row
b2n sets 10m hswalk

BURNOUT

5 ROUNDS
18 double dumbell lunges
10 half man makers
50 double unders/100 singles
25 v-ups

REST 30 SECONDS BETWEEN ROUNDS

FITNESS

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
30 power snatch (50/35)
30 burpee box jump over
30 t2b
30 power snatch
30 burpee box jump over
30 t2b
cash out: 200 du

BURNOUT

Team of 2
Amrap 35min
10,20,30,40,50…etc
Cal Air Runner,bike
db squat
Burpee Jump Over The Plate
renegade rows

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

AMRAP 9
3,6,9,12,15,18,21
Box jump over
hand release push ups
weighted sit ups

REST 1

AMRAP 9
3,6,9,12,15,18,21
Calories bike,ski,runner
push ups
wall balls

REST 1

AMRAP 9
40 mountain climbers
30 swings
20 leg raises

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

AMRAP 20′
500m run
15 push ups
20 walking lunges holding the dumbell
20 v-ups

REST 2′

FOR TIME
30 dumbell squat
30 burpees
30 dumbell push press

cap 5′

FITNESS

STRENGTH
3 sets
8 split squat front foot elevated
20” copenhagen plank right side
30” weighted wallsit
20” copenhagen plank left side

rest 1:30”

wod
Team of 2
buy in: 500m run together
then
3 rounds
30 sdhp 50/35
30 hspu/ hand release push ups
30 box jumps
cash out : 75 cal bike

FITNESS

skill: rope climbs

Emom 24′
1. 2-3 rope climbs
2. 15/12 cal row
3. 25 air squat
4. 12/9 cal ski
5. 35 du + max burpees
6. rest

BURNOUT

10 rounds
250m run
8 single arm devil press
10 single arm dumbell thrusters
12 push ups

FITNESS

STRENGTH
3 sets of
6 bench press
10 pendley rows

rest 1′

skill: snatch

wod
for time:
buy in: 35 thrusters 35/25
30 power snatch 60/40
cash out: 35 thrusters 35/25

BURNOUT

EMOM 30(45-15)
-tank push
-calories row
-alternate v-ups
-dumbell pull throughs
-burpees to target
-goblet squat

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift with 2” pause below the knee

SKILL: bar muscle up / pull ups /butterfly pull ups

wod
Amrap 13′
1 bar muscle up/ pull ups same as devil press
2 devil press
2 bar muscle up
4 devil press
3 bar muscle up
6 devil press
4 bar muscle up
8 devil press
….etc

BURNOUT

AMRAP 30min
15 half man makers
250m Run
15 reverse burpees
250m Run
30 x slam balls
250m Run
30 x Mountain Climbers
250m Run

*After Each Round 2 reps less
for each Exercise

FITNESS

STRENGTH
3 sets of
10 seated presses
6 strict pull ups
3 wallwalk

rest 1:30”

wod
3 sets
Amrap 5′
18-20 cal row
15-20 box jump over
max wallballs

rest 2′ b2n

BURNOUT

2 ROUNDS
30/24 Calories row
30 wall balls
30 dumbell ground to overhead
30 leg raises

then

2 ROUNDS
30 goblet reverse lunges
30 weighted sit ups
30 hand release push ups
30 v-ups

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat with 2” pause in the bottom

wod
Team of 2

for time:
Amrap 24′
50 t2b
50 power clean 50/35
40 t2b
40 power clean 60/45
30 t2b
30 power clean 70/50
20 t2b
20 power clean 80/60
10 t2b
10 power clean 90/70
if you manage to complete one round then the remaining time max synchro bar facing burpees

BURNOUT

WOD#1
For time:
1000m Run
30 dumbell thrusters
30 box jump over
(Cap 14min.)

REST 3

WOD#2
For time:
10 to 1
burpees facing the dumbells
*30 double unders/60 singles after each round
(Cap 12′)

FITNESS

WOD
with a running clock

0:00-10:00
find a heavy complex of
1 deadlift
1 power clean
1 hang squat clean
1 jerk

10:00-12:00
rest

12:00-27:00
Amrap
5 squat clean 60/40
10 swings
15 cal row/ski/bike

27:00-29:00
rest

29:00-35:00
500m run
250m farmers carry

FITNESS

STRENGTH
3 sets of
8 split squat each leg back foot elevated
30” weighted wall sit
20 single leg hip thrust

rest 1:30”

WOD
8 rnds
35 du
6 hspu
8 burpee to target
10 single db weighted step up

BURNOUT

AMRAP 8
3-6-9-12….
burpee box jump over
calories row

Rest 1min

AMRAP 8
3-6-9-12…..
strict dumbell press
weighted sit ups

Rest 1min

AMRAP 8
3-6-9-12…..
half man makers
30 double unders/60 single unders

TABATA 8 SETS
Hollow

FITNESS

CORE STRENGTH
3 Sets of
15 slow eccentric sit ups
20 hollow rocks
30” weighted plank

rest 1:30”

skill: snatch

WOD

21-18-15-12
T2b
cal row/bike/skI

after every round 6 power snatch 50/35

BURNOUT

EVERY 2MIN FOR 30 MIN
-250m run
-20 burpees
-18 front rack reverse lunges,18 front rack squats
-15 hollow rocks,15 v-ups,15 sit ups,15”hollow
-10 supine curls,10 arnold presses,10 upright row

FITNESS

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

WOD

Team of 2:( i go you go)

4 rounds(each) of:
1 *big clean complex
( 1 high hang squat clean
1 hang squat 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

3 rounds
15 reverse burpees
20 alternate v-ups
25 swings
30 slam balls

REST 3′

3 rounds
15 ketlebell deadlift
20 m.climbers
25 russian twists
30 kettlebell pull throughs

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/1000km ski

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

BURNOUT

AMRAP 10
30 dumbell squat
30 push ups
30 dumbell push press

REST 1

AMRAP 10
25/20 calories row
25 wall balls
25 v-ups

REST 1

AMRAP 10
20 renegade rows
20 dumbell thrusters
20 box jumps

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat increase from previous week

WOD
Team of 2.

Amrap 10′(i go you go)
9 push jerk (70/45)
12 pull ups

rest 2′

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

BURNOUT

”
FOR TIME
30 burpees
20 dumbell ground to overhead
100 double unders/200 singles
750m run
20 burpees to target
20 dumbell ground to overhead
75 double unders/150 singles
500m run
10 burpees facing the dumbell
20 dumbell ground to overhead
50 double unders/100 singles
250m run
“

FITNESS

STRENGTH
3 sets of
8 each leg split squat 3” down
8 each arm strict press from lunge position

rest 1:30”

wod
Τeam of 2
10 rounds i go you go
12 cal row /10 cal bike/12 cal ski
9 thrusters
6 burpee box jumps

FITNESS

CORE STRENGTH
Emom 12′
1. 6 around the world + 15” l-sit
2. 30” weighted hollow
3. 30 russian twists
4. 45” wighted sit ups

wod
“CINDY”
Amrap 20′
5 pull ups
10 push ups
15 squat

BURNOUT

FOR TIME
buy in :750m run
4 rounds
30 walking lunges
15 half man makers
10 reverse burpees
cash out :750m run

FITNESS

STRENGTH
3 sets of
10 incline db bench press
10 bent over row
12 y raises chest supported

rest 1:30”

skill: power snatch

wod
50 wallballs
12 power snatch
40 wallballs
10 power snatch
30 wallballs
8 power snatch
20 wallballs
6 power snatch
10 wallballs

BURNOUT

EMOM 20
-12 Burpees to target
-70 double unders/140 singles
-12 dumbell thusters
-16 dumbell pull throughs,amrap hollow

FOR TIME
100 weighted sit ups

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat

WOD
3 sets of

Amrap 5′
30 du
10 front squat 50/35
30 du
10 push jerk 50/35

rest 2′ b2n

BURNOUT

FOR TIME
2 ROUNDS
40m farmers carry
15/12 calories row
40m farmers carry
15 hand release push ups
15 swings

REST 3′

2 ROUNDS
30m goblet carry
250m run
30m goblet carry
15 pike push ups
15 kettlebell upright row

FITNESS

Skill: rope climb

progressions and strength
3 sets of
5 seated rope pulls with legs/ 1 rope climb
10 ring rows or 5 strict pull ups

WOD
emom 24′
1. 2-3 rope climbs/3-4 seated rope pulls
2. 12-15 cal ski/rows
3.15 box jumps over
4. rest

BURNOUT

EVERY 3MIN FOR 30MIN
-20 wall balls
20 renegade rows
20 dumbell push press
-60 double unders/120 singles
20 up-downs
20 slam balls

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift
increase weight from previous week

skil: power clean

WOD
Team of 2
For time
500m run together
50 power clean 60/40
30 synchro burpees
50 t2b
30 synchro burpees
50 power clean
500 m run together

BURNOUT

2 ROUNDS
AMRAP 5
22/20 Calories row
20 plate ground to overhead
25 v-ups
max reps push ups

REST 2

AMRAP 5
250m run
20 air squat
20 weighted sit ups
max reps burpees over the plate

REST 2

AFTER THE AMRAP’S
FOR TIME
500m run

FITNESS

STRENGTH
Every 2′ for 10′
5 strict press
build up

WOD
team of 2

For time
3 rounds each ( i go you go)
12 cal bike/15 cal row /12 cal ski
8 deadlift 100/70

rest 1′

3 rounds each ( i go you go)
12 cal bike/15 cal row/12 cal ski
10 ohs 40/30

FITNESS

STRENGTH
3 sets of
10 each leg split squat back foot elevated
30” weighted wall sit
30” weighted hip thrust back on a box or a bench

rest 1:30”

WOD
Emom 24′
1. 12-18 ring push ups
2. 12-18 t2b
3.10-14 burpee box jumps
4. 12 cal row/12 cal ski
5. rest
BURNOUT

EMOM 30
-15/12 calories row
-20 slam balls
-20 alternate v-ups/v-sit ups
-12 burpees over slam ball
-12 curl and press

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift 70%

Skill:power snatch

wod
Amrap 15′
15/12 cal row /ski/bike
10 power snatch 40/30
15 cal row/ski/bike
10 thrusters 40/30

BURNOUT

AMRAP 12
75 Double unders/150 singles unders
16 one arm devil press
20 weighted step ups
12 push ups

AMRAP 12
75 Double unders/150 singes unders
16 one arm dumbell thrusters
20 air squat
12 renegade rows

FOR TIME
1000m run

FITNESS

STRENGTH
3 Sets of
8 bench press
10 one arm db row

rest 1:30”

Skill: hspu

wod
3 rounds of
10 strict hspu/ pike push ups
10 db clean
50 du

rest 1′

3 rounds of:
10 kipping hspu/push ups
10 db push press
50 du

BURNOUT

AMRAP 14
20 Hollow rocks
20 weighted sit ups
20 heavy russian twists
500m row

REST 2

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

REST 2

TABATA
scissor kicks

FITNESS

STRENGTH
3 sets of:
8-10 seated presses with 3” slow eccentric
12-15 reverse flys
5 strict chin ups

rest 1:30”

wod
for time
2 rnds of:
500m run
50 wallballs
30 box jumps
20 hand release push ups
10 bar muscle up/10 pull ups + 10 dips
BURNOUT

FOR TIME
30 wall balls
30 leg raises
30 plate overhead lunges
30 v-ups
250m run
25 jumping squat
25 leg raises
25 goblet lunges
25 v-ups
500m run
20 goblet squat
20 leg raises
20 lunges
20 v-ups
750m run

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat 70%

skill: power clean

wod
5 rnds of:
2’on-2’off
12 cal row/10cal bike/10 cal ski/8 cal runner
10 burpees over bar
max power clean

BURNOUT

AMRAP 8
3-6-9-12….
calories row
Push ups

Rest 1min

AMRAP 8
3-6-9-12…..
burpees over the dumbell
Single Arm DB Thrusters

Rest 1min

AMRAP 8
3-6-9-12…..
box jumps
weighted sit ups

TABATA 8 SETS
Hollow

FITNESS

WOD
with a running clock

0:00-10:00
1 clean pull
1 squat clean
1 cluster
build up

10:00-11:00
rest

11:00-26:00
10 rnds of:
4 burpees
6 hang clean 50/35
8 wallball

26:00-27:00
rest

27:00-37:00
1 clean pull
1 squat clean
1 cluster

FITNESS

CORE STRENGTH
4 SETS
12 dead bugs ( 6 each side )
20” l-sit
12 weighted sit ups feet anchored
14 side leg raises (6 each side)

rest 1:30”

BENCHMARK WOD
”NATE”
Amrap 20′
2 ring muscle up/bar muscle up/4 pull ups+4 push ups
4 hspu
8 swings 32/24

BURNOUT

FOR TIME
30-20-10
dumbell press
calories row
weighted step ups
alternate v-ups/v-sit ups

FITNESS

STRENGTH
4 rnds of
6 bench press
15 reverse flys with light dbs or plates

rest 1:30”

WOD
Emom 20′
1. 6 squat clean 60/40
2. 50-70 du
3. 14 burpees over bar
4. rest

BURNOUT

Every 3min For 27min
1) 250m Run + 15 Burpees
2) 15 Kt goblet+15 KB Swings+15 Sit ups
3) 15 hand release push ups + 15 Box Jumps + 50 DU/100 jump rope

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift

Skill: snatch

WOD
Amrap 14′
3 t2b
3 power snatch 40/30
3 ohs
6 t2b
6 power snatch
6 ohs
9 t2b
9 power snatch
9 ohs
……..etc

BURNOUT

EMOM 21′
-10 hollow rocks,10 v-ups,10”hollow hold
-12 S.A devil press
-18 wall balls

THEN

FOR QUALITY

4 ROUNDS
12 reverse burpees and press
20 mountain climbers
12 seated leg lifts

FITNESS

STRENGTH
4 rnds of
10 ring rows with 2” pause
8 strict press
30” hollow

rest 1:30”

WOD
4 rnds
3’on-1’off
15 cals
10 hspu
max burpee box jumps

BURNOUT

AMRAP 10
20/18 calories rows
20 box jumps
20 push ups

REST 1

AMRAP 10
75 Double unders/150 Singles
20 slam balls
20 weighted sit ups

REST 1

AMRAP 10
250m run
20 one arm dumbell thrusters
20 dumbell pull throughs

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat

skill: push jerk

WOD
7 rnds
3 push jerk
3 front squat
3 pull ups

30 cals

5 rnds
3 push jerk
3 front squat
3 pull ups

30 cals

3 rnds
3 push jerk
3 front squat
3 pull ups

BURNOUT

FOR TIME
500m run
50 walking lunges
40 V-ups/v-sit ups
30 goblet squat
20 burpees over the dumbell
30 renegade rows
40 weighted sit ups
50 walking lunges
500m run

TABATA 8 SETS
russian twists

FITNESS

STRENGTH
Every 1:30” for 6 rounds
2 hang snatch

WOD
4 rounds of:
12 db front rack lunges
12 toes to bars
12 db hang squat cleans

FITNESS

CORE STRENGTH
4 Sets of
20” l-sit
10 each side db pull through
10 floor presses from hollow position
rest 1′

WOD
30-25-20-15-10
swings 24/16
box jumps
after each set max pull ups

BURNOUT

25-20-15-10
wall balls
burpees
weighted sit-ups
500 run after each round

FITNESS

STRENGTH
4 sets of
5 deficit strict hspu
10 chest supported rows

rest 1′

WOD
Amrap 20′
500m run/row/ski/1km bike
50 air squat
100 du
20 v-ups

BURNOUT

EMOM 30
-15/12 Calories row
-10 reverse burpees
-12 curl and press
-50” plank
-15 push ups
-20 weighted walking lunges

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift

wod
6 sets
2’on-1’off
3 power cleans 70/50
3 front squats
3 push jerk
in the remaining time max burpees over bar

BURNOUT

750m run
30 weighted step ups
30 russian twists
20 swings
500m run
20 weighted step ups
20 russian twists
15 swings
250m run
10 weighted step ups
10 russian twists
10 swings

REST 2

4 SETS
14 kettlebell pull throughs
20 mountain climbers(very slow)
REST B2N SETS 45 SECONDS

FITNESS

STRENGTH
4 sets of
4 weighted pull ups
10 each leg split squat

rest 1′

WOD
24-18-12-6
db thrusters
40 du

Tabata hollow rocks

BURNOUT

ΑΜRAP 15
40 DU/80 jump rope
10 one arm devil press
12 one arm dumbell thrusters

REST 2

AMRAP 15
20 box jumps
20 dumbell pull throughs
20 slam balls

FITNESS

STRENGTH
Every 2′ for 10′
6 push press

WOD
21 deadlift
750m run
15 deadlift
500m run
9 deadlift
250m run

cash out: 50 weighted sit ups

BURNOUT

3 rounds of:
AMRAP 3min
15/12 x Cal Row
15 squat
15 ab-mat sit ups

Rest 1min

AMRAP 3min
250m Run
20 v-ups
12 hand release push ups

Rest 1min

AMRAP 3min
15 burpees
12 lunges
12 one arm dumbell press

Rest 1min

FITNESS

STRENGTH
3 sets of
10 each leg reverse lunges with the barbell
10 z-press

rest 1:30”

wod
Emom 20′
1.15-20 wallballs
2. 6 clean and jerk
3. max cal row/bike/ski
4. rest

FITNESS

CORE STRENGTH
60 hollow rocks
50 slow tempo mountain climbers
40 russian twists
30 weighted sit ups slow tempo
20 strict t2b

wod
5 rnds of
25 air squat
10 hspu
10 burpee pull ups

FITNESS

STRENGTH
3 sets of
12 chest supported rows
12 incline chest press

rest 1′

wod
Amrap 20′
250m run
10 weighted step ups
20 cal row /15 cal bike/
15 box jump over

FITNESS

STRENGTH
Every 2′ for 12′
5 deadlift

build up

wod
21-15-9
power clean 60/40
cal row/bike/ski
front squat

after each set 75 du /150s.u

FITNESS

STRENGTH
3 sets of
10 cyclist squat 1+1/4
10 seated presses

rest 1:30”

skill:t2b

wod
Amrap 14′
2-4-6-8-10..
devil press
t2b

cash out: 50 weighted sit ups

FITNESS

STRENGTH
Every 2′ for 10′
1 clean pull
1 power clean
1 jerk

wod
”HELEN”
3 Rnds of:
400m run
21 swings 24/16
12 pull ups

tabata
pull through db

FITNESS

STRENGTH
4 sets
8 strict press 60%

rest 1:30”

skill:snatch

wod
21-15-9
power snatch 35/25
t2b
ohs
cal row/bike/ski

FITNESS

STRENGTH
4 sets of
8 deadlift 60%

rest 1:30”

wod
5 rnds of
15 pull ups
250m run
15 burpees to target

rest 1:30” b2n sets

FITNESS

STRENGTH
4 sets of
12 chest supported rows
10 ring push ups

rest 1:30”

wod
5 rnds of :
2′ on-2’off
250m row or ski
max wallballs

FITNESS

STRENGTH
4 sets of
8 back squat 60%

rest 1:30”

wod
Amrap 16′
15 cal any machine
8 power clean
50 du
8 box jump over

FITNESS

STRENGTH
3 sets of :
5 deadlift
8 strict hspu

rest 1:30″

wod
Every 2′ for 24′
A. 20-30 wallballs + 6 power snatch 50/35
B. 250m row/500m bike/250m run + 12 burpees over bar
rest 1′

FITNESS

STRENGTH
3 sets of:
16(8+8) both feet elevated split squat
8 each arm strict press from half kneeling

rest 1′

skill: kipping pull ups/butterfly pull ups

wod
For time:
4 rnds of
15 pull ups
50 du
20 box jump over
50 du

rest 1

FITNESS

STRENGTH
Every 2′ for 10′
5 bench press 70%

rest 1′

wod
For time
Amrap 6′
800m run/800m row/700ski/1.6 bike
max clean (60/40)

rest 2′

Amrap 6′
800m run/800m row/700ski/1.6 bike
max thrusters (60/40)

rest 2′

Amrap 6′
800m run/800m row/700ski/1.6 bike
max jerk (60/40)

FITNESS

CORE STRENGTH
EMOM 12′
1.14 m.climbers ring support slow tempo
2. 14 alternate v-ups
3. 30” weighted plank

wod
For time
2 sets of :
500m run
100 du
50 cal any machine
30 jumping lunges or/ 50 regular lunges

FITNESS

STRENGTH
3 Sets of
5 deadlift 75%
10 each leg step up slow eccentric
rest 1:00′

skill: hang snatch

wod
Every 2′ for 24′
A. 15 burpees over bar + max hang snatch 50/35
rest 1′
B.300m row/600m bike/300 ski + max wallballs
rest 1′

FITNESS

STRENGTH
Every 1:30” for 6 sets
1 clean pull
1 power clean
1 hang clean
1 jerk

wod
”fran meet grace”
buy in : 15 c&j 60/40
then
21-15-9
thrusters 40/30
pull ups
then
cash out:15 c&j 60/40

FITNESS

STRENGTH
3 sets of
12 ”Y raises”
10 ”A raises”
8-10 Z press

rest 1:00′

Skill: hspu/hshold/hwalk

wod
4 Sets of
Amrap 4′
2 rnds of
6 hspu
10 pistols/reverse lunges
30 du
max burpee box jump over

rest 1′

FITNESS

STRENGTH
Every 1:30” for 6 sets
3 back squat

wod
5 rnds of
20 cal row/bike/ski
8 power clean 70/50
16 t2b

rest 1′ b2n sets

FITNESS

“filthy fifty”
50 box jumps
50 jumping pull ups
50 swings 16kg/12kg
50 walking lunges
50 knees to elbow
50 push press 20/15
50 back extensions
50 wallball shots
50 burpees
50 du

FITNESS

CORE STRENGTH
21-15-9
around the world
alternate v-ups
* after every round 10 kb pull throughs

WOD
3 sets of:
Amrap 5′
30 db snatch
30 t2b
max wallballs

rest 2′

set 2
Amrap 5′
30 t2b
30 wallballs
max db snatch

rest 2′

set 3
Amrap 5′
30 wallballs
30 db snatch
max t2b

BURNOUT

2 ROUNDS OF:
AMRAP 5
20m farmers walk
15 air squat
20m farmers walk
10 push ups

AMRAP 5
15m overhead walk
15 plate facing burpees
15m overhead walk
10 hand release push ups

AMRAP 5
10m front rack walk
15 swings
10m front rack walk
10 half man makers

REST 1MIN B2N AMRAPS

FITNESS

STRENGTH
Every 2′ for 10′
3 front squat
go as heavy as possiple

build your way up

skill: hspu

wod
30-25-20
cal bike/row/ski
21-15-12
hspu/pike push ups/strict press with
15-12-9
burpee box jump over

BURNOUT

For Time
10 goblet reverse lunges
750m run
10 goblet reverse lunges
60 sit ups
10 goblet reverse lunges
40 kettlebell deadlift
10 goblet reverse lunges
20 hand release push ups
10 goblet reverse lunges
40 kettlebell deadlift
10 goblet reverse lunges
60 v-ups
10 goblet reverse lunges
750m run
10 goblet reverse lunges

REST 1

TABATA
-hollow

FITNESS

STRENGTH
3 rounds of:
8 stagger deadlift each leg
10 single leg split squat

rest 1′

wod
Emom 20′
1.5 hang power snatch + 5 ohs 60/40
2. 60 du-75du/120-150
3. max cals
4. rest

BURNOUT

EMOM 30
-15m tank push
-20 renegade row
-20 slam balls
-12 burpees over dumbell
-20 goblet lunges
– rest

FITNESS

STRENGTH
3 rounds of:
8 db chest presses 3” down 2” pause
6 strict pull ups
20” hollow rocks

rest 1′

skill: db squat clean

wod
3 rounds of :
5′ running clock

0-2′
250m run + max du
2′-3′
s2oh with dbs
3′-4′
max pull ups
4′-5′
db squat cleans

rest 3′ b2n rounds

BURNOUT

50-40-30-20-10
wall balls
swings
box jumps
calories row
ab-mat sit ups

FITNESS

STRENGTH
Every 2′ for 10′
3 back squat
go as heavy as possible

wod
4 Rnds of:
1 rnd DT 60/40
25 wallballs

rest 1′ b2n rounds

DT= 12 dealift
9 hang power clean
6 jerk

BURNOUT

AMRAP 10
250m run
20 box jumps
15 push ups

Rest 1

AMRAP 10
80DU/160SU
20 one arm dumbell thrusters
15 v-sit ups

AMRAP 10
20 burpees
400m/350m row
12 one arm devil press

FITNESS

STRENGTH
3 Sets of
8 split squat each leg slow tempo
8 stagger deadlift each leg with 2 dbs or kbs

rest 1′

wod
5 rounds
1′ devil press 50/35
1′ pull ups
1′ row/bike/ ski
1′ rest

* dont stop moving

FITNESS

STRENGTH
15-12-9-6
ring dips
bent over row
*hs hold wall facing for 20”

Wod
3 rounds of
25 cal row /ski/500m run
25 wall balls

rest 1′

150 du
40 box step over with one db”

BURNOUT

Complete 50 reps of all 6 movements
swings
goblet squat
box jumps
leg raises
burpees
goblet reverse lunges

300 reps total

FITNESS

STRENGTH
Every 2′ for 12′
2 snatch pull + 1 squat snatch + 1 ohs

WOD
7 sets of
3 clean jerk 80/60
6 box jumps
9 burpees over bar
12 swings

BURNOUT

EVERY 4 MIN FOR 32MIN
-250m run
20 weighted sit ups
400/350m row
-30 reverse burpees
30 ground to overhead
30 v-sit ups

FITNESS

STRENGTH
Every 2′ for 10′
4 front squat 3” pause at the bottom
build up

skill: bar muscle up /pull ups

wod
for time
4/5 rounds
250m row/ run /ski
6 bar muscle up/10 pull ups
250 m row /run /ski
6 hspu/pike push ups

BURNOUT

TABATA 8 SETS(20”-10”)
-alternating v-sit ups
REST 1MIN

TABATA 8 SETS(20”-10”)
-russian twists
REST 1MIN

DOUBLE TABATA 4 SETS(40”-20”)
-box jumps
REST 1MIN

DOUBLE TABATA 4 SETS(40”-20”)
-goblet lunges
REST 1MIN

AMRAP 14
12 Step ups
250m run
12 push ups
12 squat

FITNESS

STRENGTH
Emom 10′
1. 8 z-press
2. 8 inverted ring rows

Wod
30 cal row/ski/bike
30 t2b
30 db thrusters

rest 2′

25 db thrusters
25 t2b
25 cal row/ski/bike

rest 2′

20 t2b
20 cal row/ski/bike
20 db thrusters “

BURNOUT

21-18-15-12-9-6
wall balls
burpees

then

70-60-50-40-30-20
double unders/x2 single unders
mountain climbers

then

6-9-12-15-18-21
swings
push ups

FITNESS

STRENGTH
Every 2′ for 12′
2 clean pull+2 squat clean+2 jerk

build up

wod
Amrap 15′
250m run
5 deadlift 60/40
4 hang power clean
3 jerk
50 du/100 s.u

BURNOUT

EMOM 30
-15/12 calories row
-10 hand release push ups,10 v-sit ups
-12 single arm devil press
-12 single arm dumbell thrusters
-250m run
-REST

FITNESS

CORE STRENGTH
4 sets of
10 weighted sit ups slow eccentric legs anchored
30” side plank on bench R
30” side plank on bench L
30 russian twist

rest 1′

WOD
For time
5 rounds cindy
10 man maker
4 rounds cindy
8 man maker
3 rounds cindy
6 man maker
2 rounds cindy
4 man maker

FITNESS

STRENGTH

skill: ring muscle up

3 sets for quality:
5-6 ring dip + 10” ring support
8-10 false grip ring rows /5 jumping ring muscle up/3 ring muscle up

wod
3 sets of
Amrap 5′
4 db thrusters
6 t2b

rest 2′ b2n rounds

1 set= t2b
2 set = hspu
3 set= ring muscle up/ ring pull ups

BURNOUT

8 ROUNDS
3MIN ON-1MIN OFF
10 box jumps
10 push ups
10 weighted sit ups
10 dumbell push press
max reps burpees

FITNESS

STRENGTH
Every 1:30” for 5 sets
1 clean pull
2 squat clean
1 jerk

start 65% and build up

wod
for time
50 wallballs
100 du /200 s.u
15 deadlift 80/60
40 wallballs
100 du /200 s.u
12 deadlift 100/80
20 wallballs
100 du /200 s.u
9 deadlift 120/100

BURNOUT

FOR TIME
14-18-22-26-30
deficit reverse lunges
dumbell squat
dumbell deadlift
*after each round
250m run
30m tank push
30m tank pull

FITNESS

STRENGTH
Every 2′ for 10′
5 front squat
start 65% of 1rm

skill: jerk

wod
3 sets of:
Emom 6
1. 12-15 cal row/cal ski/cal bike
2.6 clean & jerk 60/40
3. 12-15 box jump over

rest 2′ b2n sets

BURNOUT

2 ROUNDS

AMRAP 5′
20 ground to overhead
20 russian twists
20 step ups with plate

REST 1′

AMRAP 5′
20/16 calories row
15 push ups
20 air squat

REST 1′

AMRAP 5′
10 broad jumps
15 curl and press
20 v-sit ups

REST 2′

FITNESS

STRENGTH
4 sets of:
10 floor presses
5 chin ups slow tempo
20” hollow hold

rest 1′

skill:pistols

wod
Amrap 15′
21 cal row
12 pistols
9 pull ups/6 bar muscle up

BURNOUT

EVERY 5 FOR 15′
12 box jump over
21 v-ups
30 wall balls
250m row

REST 2′

EVERY 5 FOR 15′
12 Single arm devil press
21 ab-mat sit ups
60 du/120 su
250m run

FITNESS

STRENGTH
Every 1:30” for 5 sets
1 snatch pull
2 power snatch
3 ohs

wod
10 rnds of
3 power snatch 60/40
6 burpees over bar
9 wallballs

BURNOUT

FOR TIME
buy in:25 goblet squat
21 Swings
250m run
9 hand release push ups
15 swings
500m run
15 push ups
9 swings
750m run
21 burpees over ketllebell
cash out:30 goblet lunges

REST 2′

TABATA 8 sets(20”-10″)
-alternating v-ups
-russian twists

FITNESS

STRENGTH
Every 1:30” for 5 sets
1 power clean
1 front squat
1 jerk

build up

wod
for time:
30 swings
30 front squat 60/40
30 jerk
30 front squat
30 swings

FITNESS

STRENGTH
3 sets of :
10 incline bench press
10 db chest supported rows wide grip
10 ”y” raises

rest 1:30”

skill: hspu

wod
3 sets of
Amrap 5′
12 cal row/ski
8 hspu
12 box step ups

rest 2′

BURNOUT

EVERY 4MIN FOR 32MIN
15/12 Calories row
15 slam balls
12 renegade rows
10 wall balls

FITNESS

STRENGTH
3 sets of :
3 snatch push press
5 ohs
build your way up
rest 1:30”

skill: power snatch

wod
21 hang power snatch 45/30
21 cal
21 burpees over bar
15 power snatch
21 cal
15 burpees to target
9 squat snatch
21 cal
9 double push up burpee
BURNOUT

EMOM 30′
-60 DU/120 SU
-15 swings
-20, hollow rocks,20 v-ups
-20m tank push
-10 hand release push ups,10 jumping lunges

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift
build to heavy 5 of the day

wod
2 rnds of
Amrap 8′
10 deadlift 80/60
15 t2b
20 wallballs

rest 2′

*second amrap begins with
20 wallballs
15 t2b
10 deadlift

BURNOUT

FOR TIME
1000m run
20 one arm dumbell push press(10/10)
40 burpees

REST 1′

750m run
16 one arm dumbell push press(8/8)
30 burpees over dumbell

REST 1′

500m run
12 one arm dumbell push press(6/6)
20 burpees to target

REST 1′

250m run
8 one arm dumbell push press(4/4)
10 single arm devil press

FITNESS

STRENGTH
3 sets of
6-8 strict hspu slow eccentric or pike push ups
8-10 inverted ring rows
20” 2kbs oh hold

rest 1:30”

skill: du (7′ practise)

wod
For time:
2 rounds of:
150 du/80 du with 1 s.u and 1 d.u /150 s.u
20 burpee box jump over
75 air squat
500m row

BURNOUT

AMRAP 9
30/24 Calories row
20 box jumps
10 one arm dumbell thrusters

REST 1

AMRAP 9
80 DU/160 SU
20 one arm front rack reverse lunges
10 leg raises

REST 1

TABATA 8 sets(20”on-10”off)
-hollow
-plank

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat
build to a heavy 5 of the day

Skill: hang clusters

wod
For time:
21-15-9
cal row/bike/run
15-12-9
hang clusters 50/35-60/40
12-9-6
bar muscle up/c2b/ strict pull ups

BURNOUT

4 rounds
15 weighted sit ups
15 seated leg lifts
30 russian twists
20 mountain climbers

CAP 15MIN

REST 2′

AMRAP 15
500m run
40 ground to overhead(dumbell or plate)
30 push ups
20 wall balls
10 burpees

FITNESS

With a running clock
0:00-10:00
Amrap
6 deadlift 100/70
250m run
12 t2b

10:00-12:00
rest

12:00-22:00
Amrap
12 thrusters 50/35
9 hang clean
6 jerk
50 du

22:00-24:00
rest

24:00-34:00
2km bike
250m farmers carry

FITNESS

Strength
core strength
3 rounds of
10 strict t2b
20” l-sit
15 weighted sit ups
45” weighted plank

rest 1′ b2n sets

Wod
5 sets of
10 ring dips/box dips
30 air squat
10 deficit hspu/hspu/pike push ups
8 burpee box over

BURNOUT

2 ROUNDS

AMRAP 5′
10 burpee dumbell to shoulder step over
15 leg raises
20 oh lunges

REST 1′

AMRAP 5′
10 burpee box jump over
15 v-sit ups
20 front rack lunges

REST 1′

AMRAP 5′
10 burpee to target
15 weighted sit ups
20 jumping lunges

REST 2′

FITNESS

Strength
4 sets of
6 bench press
8 each side one arm row with a db or kb

Wod
Emom 20′
1. 12 cal bike
2. 7 devil press
3. 12 step over
4.rest

BURNOUT

AMRAP 15′
250m run
20m tank push
20 jumps over plate
20 russian twists

AMRAP 15′
20 box jump over
10 hand release push ups
60 DU/120 SU
20 ground to overhead

FITNESS

Strength
4×5 ohs 3” pause at the bottom

Skill: snatch

Wod
3 rounds of
10 power snatch 60/40
15 pull ups
20 wallballs 12/9

cash out: 1km run

BURNOUT

FOR TIME
50/42 calories row
40 dumbell front rack lunges
30 slam balls
20 dumbell thrusters
10 burpee to target
20 dumbell thrusters
30 slam balls
40 dumbell front rack lunges
500m run

FITNESS

Strength
3 sets of :
5 strict weighted pull ups
6 strict hspu 2” pause at the bottom
15” l-sit
3 wallwalk

rest 2′

Skill:du

Wod
3 sets of
Amrap 5′
50 du/100 singles/ 10 tries du
15 cal row or ski
10 t2b

rest 2′

BURNOUT

EMOM 21
-50 DU/100 SU
-10 S.A devil press
-12 S.A dumbell thrusters

THEN

FOR QUALITY

4 ROUNDS
20 Hollow rocks
15 v-ups
10 pike ups on row
5 seated leg lifts

FITNESS

Strength
Every 2 for 12′
12 front rack lunges increase weight each set

Wod
Buy in: 50 cal bike
then
5 rnds of:
5 clean and jerk 70/45
10 burpees over bar
15 box over

BURNOUT

AMRAP 10′
20 wall balls
20 push ups
20 v-sit ups

REST 2′

AMRAP 10′
30 ground to overhead
20 weighted sit ups
10 burpee over dumbell

REST 2′

FOR TIME
1250m run

FITNESS

STRENGTH
Every 2′ for 10′
1 clean pull
2 power clean
3 front squat

build up

wod
3 rounds of
1′ power clean 50/35
1′ hspu/hand release push ups
1′ row/bike/ski
1′ burpee pull ups/c2b/bar muscle up
1′ rest

FITNESS

CORE STRENGTH
3 sets of
30” side plank (r)
12 slow eccentric sit ups anchored legs
30” side plank (l)
6 strict t2b

rest.1:30” b2n rounds

wod
Αmrap 15′
30 one arm hang clean and jerk
20 one arm oh lunges
10 one arm devil press

BURNOUT

AMRAP 12′
15 box jump over
10 wall balls
15 swings

REST 1′

AMRAP 12′
50 DU/100 SU
10 goblet squat
15 weighted sit ups

REST 1′

tabatta 8 sets(20”on/10”off)
-hollow

FITNESS

STRENGTH
3 sets of
6-8 db bench press
10 one arm db row 2” pause at the top

skill: t2b

wod
Emom 24′
1. 20 air squat + max t2b
2. rest
3.10 cal row or 9 cal bike + max burpees to target
4.rest

*change t2b with burpees and burpees with t2b after each round

BURNOUT

2 ROUNDS OF:

AMRAP 5
250m/200m row
20 V-ups/v-sit ups
15 hand release push ups

REST 1

AMRAP 5
250m run
15 dumbell curl and press
15 dumbell squat

REST 1

AMRAP 5
15 burpee to deadlift
20 renegade rows
20 one arm overhead lunges

REST 1

FITNESS

STRENGTH
4 sets of
6 romanian deadlift
6 cyclist squat with 1/1+1/4

rest 1′

skill: snatch

wod
500m run/row/1000m bike
25 power snatch 60/40
75 du
500m run /row/1000m bike
25 clean and jerk
50 du
500m run/row/1000m bike

BURNOUT

EMOM 30′
-40 DU/80 SU
-15 wall balls
-8 half man makers
-15 box jumps
-15m tank push
-REST

FITNESS

STRENGTH
4 sets of
6-8 ring dips or regular dips
10 inverted rows slow eccentric 3”

rest 1′ b2n rounds

wod
3 sets of

A. 2′ amrap
8 devil press
max box jump over

rest 1′

B.2’amrap
20 wallballs
max step up over

rest 2′ b2n rounds

BURNOUT

‘BURNOUT CHIPPER”

FOR TIME
500m Run
30 ab-mat sit ups
24 push ups
18 Burpee broad jumps
30 Ground to overhead(plate or dumbell)
24 Leg raises
30 OH plate lunges
500m Run
30 ab-mat sit ups
24 push ups
18 Burpee broad jumps
30 Ground to overhead
24 Leg raises
30 OH plate lunges
500m Run

FITNESS

STRENGTH
4 sets of
5 back squat 3” pause at the bottom

rest 1′

skill: kipping pull ups/butterfly

wod
21-15-12-9
push jerk 60/40
pull ups
cal row
after each round 50 du

FITNESS

strength
Every 2′ for 10′
1 clean pull
1 power clean
1 jerk

build up

wod
6 sets of
15 thrusters
15 cal row/bike/250m run

rest 1′ b2n rounds

FITNESS

strength
3 sets of
8 double kb front rack cyclist squat 1+1/4
8 each leg stagger deadlift with 2 kbs
rest 1:30”

rest1:30”

skill:hspu

wod
Emom 20′
1. 60du/100 s.u
2. 10-15 hspu/pike push ups
3. max burpee box jump over
4. rest

BURNOUT

EMOM 30′(working 40”-resting 20”)
-tank push
-battle ropes
-leg raise w/feet on the row
-hollow
-plank with raising arms

FITNESS

strength
3 sets of
8 db bench press 3” down 2” pause at the bottom
12 chest supported rows 3” pause at the top

rest 1:30”

skill: Hang power clean

wod
15-12-9-12-15
wallballs 9/6
hang power cleans 50/35
pull ups

BURNOUT

AMRAP 15′
20 S.A devil press
20 v-ups
20 jumps over dumbell
20 russian twists

AMRAP 15′
20 S.A dumbell ground to overhead
20 S.A weighted sit ups
20 DU/40 SU
20 S.A dumbell floor press from hollow position

FITNESS

strength
4 sets of
10 renegade rows
20” l-sit
30” side plank R
15 weighted sit ups
30” side plank L

REST 1′

SKILL: snatch

wod
For time
500m run
21 power snatch
21 box jump over
500m run
21 ohs
21 box jump over
500m run

BURNOUT

4 ROUNDS
9 box jumps
15 push ups
21 swings

THEN
4 ROUNDS
9 burpees
15 leg raises
21 ketlebell deadlift

THEN
4 ROUNDS
250m row
250m run

FITNESS

STRENGTH
3 sets of
8 each leg front foot elevated reverse lunges
8 tempo goblet squat 3” down 2” pause at the bottom

rest 1:30”

wod
Amrap 14′
250m row/200m ski/250m run
21 swings
50 du/100 s.u
12 one arm kb push press (6/6)

BURNOUT

EVERY 3MIN FOR 36
-250m run
amrap wall balls

-15 burpees
amrap S.A dumbell thrusters

-250m run
amrap S.A dumbell lunges

-15 burpees
amrap weighted step ups

FITNESS

STRENGTH
3 set of
6-8 strict press
6-8 strict chin ups

rest 1:30”

skill: t2b

wod
4 sets of
3′ on-1′ off
2 rnds of
8 deadlift 100/70
12 t2b
max burpees over bar

BURNOUT

EMOM 30′
-15/12 calories row
-10 hollow rocks,10 v-ups,10 sit ups
-10 burpee slam balls
-40 DU/80 SU
-15 goblet squat
-REST

FITNESS

WOD
FOR TIME:
6 rounds of
15 box jumps
5 clusters 60/40

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

AMRAP 14min
20 sumo deadlitft
20 v-sit ups
10 burpees to front rack step ups
10 front rack Lunges

Rest 2min

AMRAP 14min
250m Run
10 S.A devil press
15 goblet squats

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

3 sets of:
Amrap 4′
15/12 calories row
15 burpees
15 box jumps
REST 1′

THEN

3 sets of
Amrap 4′
10 half man makers
10 db squats
250m run

FITNESS

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

Skill: hang snatch

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

BURNOUT

AMRAP 9′
30 Goblet Lunges
20 push ups
10 dumbell thrusters

REST 2′

AMRAP 9′
30 goblet box step ups
20 weighted sit ups
10 dumbell hang clean and jerk

REST 2′

FOR TIME
1250m run

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

3 ROUNDS
25/20 calories row
20 wall balls

then

3 ROUNDS
15 burpee box jump over
20 db push press

then

3 ROUNDS
15 leg raises
15 db squats

FITNESS

strength
every 2′ for 10′
6 back squat 60%

skill: clean and jerk

wod
5/6 rnds of
250m run
6 clean and jerk 60/40
50 du

BURNOUT

AMRAP 30min
250m Run
20 goblet squats
20 swings
20m kettlebell drag bear crawl
20 Seated Leg Raises Over The Kettlebell
40 DU/80 SU
40 V Ups

FITNESS

with a running clock

0:00-10:00
amrap
20 wallball
12 db snatch
8 burpees over db

10:00-12:00
rest
12:00-22:00
amrap
12 step overs
10 one arm hang clean and jerk
8 t2b

22:00-24:00
rest
24:00-30:00
750m run
max burpee box jumps

FITNESS

strength
3 sets of
15 floor presses
12 t raises

rest 1:30”

wod
3 sets of
Amrap 5′
10 hspu
12 cal row/ski/bike
30 du

rest 1′ b2n

BURNOUT

Every 3min For 30min
1) 250m/200m Row/ski/bike+ 12 Burpees
2) 15 dumbell thrusters+ 75 DU/150 SU
3) 250m Run
4) 21 KB Swings + 14 KB Box Step ups
5) 20 hollow rocks+20 v-ups+20”hollow hold

FITNESS

strength
3 sets
8 split squat back foot elevated
8 deadlift 60%

rest 1:30”

wod
2 sets of :
12 thrusters 40/30
250m run
12 pull ups

rest 2′

2 sets of
12 hang clean
250m run
12 front squat

BURNOUT

For Time
2 Rounds of
20 burpees
20 lunges
40 Push ups
40 Medball Sit ups
250m Medball Run
30 Russian Twists
30 dumbell push press

FITNESS

core strength
4 sets of
15 v-ups
30” weighted plank
30 russian twists

rest 1′ b2n

wod
for time
21-18-15-12-9
swings
box jumps

BURNOUT

Amrap 10′
15 plate ground to overhead
15 db squats
20 jumps over dumbell

rest 3′

Amrap 10′
20 db step ups
16 renegade rows
15 wall balls

rest 3′

FOR TIME
1000m run

FITNESS

Strength
3 sets of
10 strict press with 2 dbs
12 chest suported rows

rest 1:30”

wod
4 rnds of
250m run
15 t2b
15 burpees

BURNOUT

Running Clock
00:00 – 10:00
50-40-30-20-10
DU/SU x 2
Sit ups

10:00-12:00
Max Reps Burpees

12:00-13:00
Rest

13:00-20:00
500m Run
Max Rounds (7 Push Up+7 Jumping Squats)

20:00-21:00
Rest

21:00-23:00
Max Reps Burpees

23:00-25:00
Plank Hold

25:00-30:00
500m Run

‘BACK ON TRACK AGAIN’

Strength
3 sets of
6-8 back squat 60%
12 each leg hip thrust

rest1:30”

wod
Amrap 14′
30 air squat
10 s2oh 40/30
20 cal row/15 cal bike/15cal ski/250 run

BURNOUT

“AMRAP 8min
12 push ups
18 Air Squats
21/18 calories row/ski/bike

Rest 2min

AMRAP 8min
12 burpees
18 lunges
250m run

Rest 2min

AMRAP 8min
12 dumbell strict press
18 v-sit ups
30 mountain climbers

FITNESS

Strength
back squat
3×3 85%
2×2 90%

Wod
18-15-12-15-18
wallballs
t2b
hang clean (40/35)

50du after every round

BURNOUT

‘BURPEE MONDAY””

A)3 Sets of
AMRAP 3min
15/12 x Cal Row
12 x Burpees Over The Row
Max Cal Row in the Remaining Time

Rest 1min Btn Sets

B) 3 Sets of
AMRAP 3min
250m Run
30 x Air Squats
Max Reps Burpees in the Remaning
Time

Rest 1min Btn Sets

C) 3 Sets of
AMRAP 3min
60 x D.U./120 x S.U.
30 x Sit ups
Max Reps Burpees To Target
in the Remaning Time

Rest 1min Btn Sets

*NO MORE REST BTN WORKOUTS

FITNESS

Strength
0:00-10:00
Find a heavy complex of
1 squat clean + 1 front squat ( drop the bar)
1 power clean + 1 jerk

10:00-12:00
rest

12:00 – 22:00
amrap
30 db snatch
30 goblet squat
30 burpee to target
30 cal bike

22:00 – 24:00
rest

24:00- 32:00
1 mile run
max thrusters 50/35

FITNESS

Strength
3 sets of
10 eagle rows
6 strict chin ups

Skill: hspu/hshold

Wod
25-20-15-10-5
cal row/ski/bike
15-13-11-9-6
hspu

rest 2′

50 t2b

BURNOUT

AMRAP 30min
250m Run
20 x S.A. DB Push Press
20 x DB Squats
20 x Seated Leg Raises Over The DB
40 x Mountain Climbers
40 x DU/80 x SU
40 x V Ups

FITNESS

Strength
In a 15′ window find 1rm deadlift
sets=10-8-6-4-2-1-1-1-1-1-1….etc

Wod
10-1
hang power snatch 40/30
box jumps
front squat
*35 du after each round

BURNOUT

EMOM x10min
1) Max Cal Row
2) Rest

Rest 2min

EMOM x 10min
1) Max Reps Burpees
2) Rest

Rest 2min

EMOM x 10min
1) Max Reps Wall Balls
2) Rest