WOD

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

FITNESS

STRENGTH AND LEG CONDITIONING
Emom 15′
1. sled push 30m
2. 8 bulgarian split squat(each leg)
3.8 strict t2b straight legs if possible
4.30” weighted wallsit
5.6 single leg deadlift(each leg)

WOD
For time:
30-20-10
t2b
cal bike
hand release push ups
BURNOUT

FOR TIME

TEAM OF 2

2 ROUNDS
PARTNER A:250 m row
PARTNER B:max reps v-sit ups
then switch

2 ROUNDS
PARTNER A:250 m run
PARTNER B:max reps burpees
then switch

2 ROUNDS
PARTNER A:250 m ski
PARNTER B:max reps box jumps

2 ROUNDS
PARTNER A:80 double unders
PARTNER B:max reps mountain climbers

FITNESS

CORE STRENGTH

3 rounds of
10 v-ups + 8 one leg v-up(each leg) + 6 v-up open
legs + 10 hollow rocks
30” side plank on bench(R)
30” side plank on bench(L)

SKILL: snatch

WOD
Amrap 14′
6 power snatch(60/40)
12 box step over(2x25kg/2×12.5kg)
400m run

BURNOUT

EMOM 30′

-15 swings
-8 half man makers
-12 box step overs
-20 seated leg lifts over slam ball
-20 slam balls

MOBILITY

Traps

Chest

Hamstrings

FITNESS

STRENGTH
3 sets of
6 strict pull ups
12 floor press tempo(32×1)

SKILL: Hspu/hanstand hold / handstand walk

WOD
10-9-8-7-6-5-4-3-2-1
hspu
devil presses (20/10)
*35 du between sets

BURNOUT

TEAM OF 2

AMRAP 32′
30 jumps over partner
30 v-sit ups
60 double unders/120 jump rope
60m sled push
30 calories bike
30 calories air runner
60 weighted lunges
60 russian twists

FITNESS

STRENGTH

Every 2′ for 10′
3 front squat 85%

TEAM OF 2
WOD
For time:
3 rounds of:
10 bear complex ( 1power clean+1 front squat
1 push press+ 1 back squat
1 back rack push press(70/50))
30 burpee box over
Then
2 rounds of:
40 pull ups
40 wallballs

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

HERO WOD
”THE CHIEF”

5 Rounds of:
3′ amrap
3 power cleans (60/40)
6 push up
9 squat

rest 1′ between rounds

Accessory:
3 rounds of
6 turkish get ups
20 hollow rocks

MOBILITY

Neck

FITNESS

STRENGTH
Emom x 12′
1.15 v-ups
2. 30” weighted plank
3. 30” max around the world

WOD
Amrap 15′
20 wallball
15/12 cal ski/row
10 half man maker
15/12 cal ski/row

BURNOUT

EMOM 30′
-30m heavy sled push(increase 5 kg every round)
-12/10 calories air runner
-12 burpees
– plank
-12/10 calories bike
-rest