WOD

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

FITNESS

Strength
4 sets
6 pause bench press
10 ”Y” raises

rest 1′

Wod
3’on – 1’off
5 *bear complex 60/40
12 t2b
max burpees over bar

stop when you reach 80 burpees
Max 6 sets

*1 power clean + 1 front squat + 1 push press
+ 1 back squat + 1 back rack thruster

BURNOUT

Every 2min For 30min
1) 10-15 x Burpee Box Jumps
2) 250m Run
3) 24/20 x Cal Row
4) 120 x DU/240 x S.U.
5) 1min Plank

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/bike
25 wall balls

rest 1′

150 du
40 box step over with one db

BURNOUT

For Time
2 Rounds of
500m Run
40 x Lunges
40 x Push ups
40 x Medball Sit ups
250m Medball Run
30 x Slamballs
30 x Russian Twists
30 x Hand Release Push ups *Touch the Ball

FITNESS

Strength
Front squat
3×5 75%
2×3 80%

Skill: butterfly pull ups/kipping pull ups

Wod
Amrap 14′
7 power clean 60/40
9 pull ups
11 push press
13 jumping squat

BURNOUT

Tabata
Row
*Rest 1min
Tabata
Push ups
*Rest 1min
KB Squats
*Rest 1min
Tabata
KB Swings
*Rest 1min
Tabata
KB Russian Twists
*Rest 1min
Tabata
Burpees

FITNESS

Strength
3 sets of
8 pendley row
10 side box step ups

rest 1′

WOD
For time:
500m run
21 cal bike
21 deadlift 120/75
21 t2b
500m run
15 cal bike
15 deadlift
15 t2b
500m run
9 cal bike
9 deadlift
9 t2b

FITNESS

Core strength
12-10-8-6
strict t2b
(x2) v-ups

After every set 30” weighted reverse plank

Wod
Emom 20′
1.15/12 cal ski/ row/ bike
2.12 hspu
3. 12 burpees to target
4. rest

BURNOUT

AMRAP 30min
10 x Single Arm DB Devil Press
20 x Push ups
30 x Air Squats
40 x Sit ups
50 x Mountain Climbers
60 x D.U/120 x S.U.
70 x DB Russian Twists
250m Run

FITNESS

Strength
4 sets of
5 bench press increase every set
8 eagle rows

rest 1′ b2n sets

Wod
4 rounds of:
21 wallballs
15 pull ups
9 power snatch 45/30

BURNOUT

Tabata
Cal Row
*Rest 1min
Tabata
DU/SU
*Rest 1min
Tabata
Push ups
*Rest 1min
Tabata
Hollow Hold
*Rest 1min
Tabata
Squat Jumps
*Rest 1min
Tabata
L Sit Hold

FITNESS

Strength
In a 10′ window find a heavy complex of
1 power clean + 1 squat clean + 1 push jerk

Wod
3’on – 1′ off
15 box jump over
12 burpees
max cal bike

stop when you complete 75/55 cal bike

(max 6 sets )

BURNOUT

AMRAP 14min
25 x Plate Ground To Overhead
20 x Plate Russian Twists
15 x Box Jumps
10 x Lunges

Rest 2min

AMRAP 14min
500m Run
20 x Sit ups
15 x Burpees

FITNESS

Strength
10-8-6-4-2
strict hspu
strict pull ups
* after every set 20” hollow hold + 2 wallwalk

Skill: kipping t2b

Wod
Amrap 15′
3 rounds of
8 devil press
16 t2b
then
2 rounds of
15 cal row or ski or bike
12 db lunges

BURNOUT

Every 2min For 30min
1) 24/20 x Cal Row
2) 100 x D.U./200 x S.U.
3) 50 x Mountain Climbers+10 x Jumping Squat
4) 250m Run
5) 90sec Plank

FITNESS

Strength
Back squat
3×4 70%
2×3 80%

Skill: hang clusters

Wod
15-12-9-6-3
hang clusters 50/35
cal bike
push press

Every 3′ perform 50 du including 0:00

BURNOUT

For Time – Cap: 30min
25-20-15-10-5
Push Ups
Air Squats
Then.
250m Run
Then,
25-20-15-10-5
KB Swings
V Ups/V Sit ups/Sit Ups
Then,
250m Run
Then,
45 x Burpees Over The KB

FITNESS

Core strength
30-20-10
v-ups
side plank rotations (R)
side plank rotations (L)
hollow rocks

WOD
2 rounds :
100 du
30 ohs 50/35
30 box over
250m farmers carry
250m run

FITNESS

Strength
4 sets of
8 each leg split squat back foot elevated
6 chin ups strict weighted if possiple

rest 1:30” b2n rounds

Wod
3 sets of:

Amrap 5′
20 cal row/bike/ski
20 hand release push ups
max complex of
3 bar muscle up+ 5 t2b

rest 2′ b2n rounds

BURNOUT

For Time
1km Run
Then,
3 Rounds of
20 x Push ups
40 x Mountain Climbers
60 x S.U/30 x DU
Then,
500m Run
Then,
3 Rounds of
15 x Reverse Burpees/Burpees
15 x Hollow Rocks/V Sit ups
60 x S.U./30 x D.U.
Then,
250m Run

FITNESS

Strength
3 sets of
12 ”y” raises
12 ”t” raises
8 bent over row

rest 1′

Wod
3 rounds:
21 front squat 60/50
15 deadlift
9 jerk

BURNOUT

AMRAP 12min
10 x S.A. DB Box Step up
20 x DB Russian Twists
30 x Reverse Lunges

Rest 3min

AMRAP 12min
250m Run
10 x Cal Row
10 x Sit ups
10 x Jumping Squats

FITNESS

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

WOD
3 Rounds:
12 hang power clean 70/45
12 burpees over bar

rest 1′

3 rounds:
20 wallballs 12/9
20 box jumps

BURNOUT

Tabata
Burpees Over The DB
*Rest 1min
Tabata
S.A. DB Thrusters
*Rest 1min
Tabata
L Sit Hold
*Rest 1min
Tabata
DU/SU
*Rest 1min
Tabata
Single Leg Wall Sit/Wall Sit

FITNESS

Strength
3 sets of
8(each side) one arm row
8(each side) one arm bench press

rest 1′ b2n sets

Skill: pistols

WOD
For time:
30 Cal row /ski/bike
30 swings 32/24
3 rounds mary
20 cal row/ski/bike
20 swings
2 rounds mary
10 cal row /ski/bike
10 swings
1 round mary

*Mary = 5 hspu/5 hand release pushups + 10 pistols/10 weighted reverse lunges + 15 pull ups

BURNOUT

Every 3min For 27min
1) 250m Row+250m Run
2) 2x(15 x Push ups+15 x Air Squats)
3) 20 x Plate GTOH+ 20 x Russian Twists+Max Plank)

FITNESS 

Strength
in a 10′ window find 1 rm front squat
sets:10-8-6-4-2-1-1-1

Skill: squat snatch

WOD
Amrap 7′
7 squat snatch 40/30
7 burpees over bar
7 cal bike
35 du

rest 3′

repeat

BURNOUT

AMRAP 30min
250m Run
Then,
2 Rounds of
21 x KB Swings
15 x KB Squats
9 x Burpees Over The KB
Then,
50 x D.U./100 x S.U.
Then,
2 Rounds of
21 x Sit ups
15 x KB Russian Twists(Each Side)
9 x Push ups

FITNESS

Strength
3 sets
5 deadlift 70%
12 weighted reverse lunges

rest 2′ b2n sets

WOD
3-6-9-12-15-12-9-6-3
db box step over
db power clean
burpees over bar

FITNESS

Core strength
tabata style 20”on-10”off = 8 sets
russian twists
hollow rocks
strict knees to elbows

WOD
21-18-15-12-9-6
cal row/bike/ski
t2b
*35 du after every set

BURNOUT

AMRAP 9min
3,6,9,12,15..etc
Cal Row
Burpees Over The Row

Rest 2min

AMRAP 9min
3,6,9,12,15…etc
Push ups
KB Swings

Rest 2min

AMRAP 9min
3,6,9,12…etc
Burpees
*250m Run

FITNESS

Strength
In a 10′ window find a heavy power clean

WOD
For time:
5 rounds of
20 wallballs 12/9
20 swings 32/24

Accesories
3 sets of
12 prone angels
8 arnold presses

BURNOUT

AMRAP 30min
250m Plate Run
20 x Plate Ground to Overhead
20 x Plate OH Lunges
20 x Plate Russian Twists
250m Plate OH Walk
15 x Jumping Squats
15 x Sit ups
30 x Mountain Climbers

FITNESS

Strength
3 sets of
12 ”y” raises
8 chest supported rows
30” hshold

rest 2′ b2n sets

Skill: squat snatch

WOD
Amrap 16′
12 one arm push press with a db or kb
9 box over
6 squat snatch 40/30
3 bar muscle up /3 strict pull ups + 3 push ups

BURNOUT

Tabata
Row
*Rest 1min
Tabata
Push ups
*Rest 1min
Tabata
Box Jumps
*Rest 1min
Tabata
10m Bear Walk
*Rest 1min
Tabata
Slam Balls
*Rest 1min
Tabata
Hollow Hold

FITNESS

Strength
15-12-9-6
strict ring dips
db rows with 2 dbs

*15” l-sit after every set

WOD
Every 4′ for 24′
15 cal row /ski/bike
12 hspu
9 burpees on target

BURNOUT

For Time (Cap: 30min)
50-40-30-20-10
Sit Ups
Double Unders(x2 Reps On SU)

Then

25-20-15-10-5
Burpees
*After Each set 250m Run

Then

3 Rounds of
30 x Air Squats
20 x Push ups

FITNESS

Strength
In a 10′ window find 1 rm back squat
sets: 10-8-6-4-2-1-1-1

Skill: kipping pull ups /butterfly pull ups

WOD
3 rounds of
15 cal bike
10 pull ups
5 power clean 60/40

rest 2′

3 rounds of
250m run
8 clusters 60/40

BURNOUT

AMRAP 20min
24 x S.A. DB OH Lunges
4 x S.A. DB Devil Press
24 x DB Russian Twists
4 x S.A. DB Devil Press
24 x Push ups
4 x S.A. DB Devil Press
24 x DB Squats
4 x S.A. DB Devil Press
24 x S.A. DB Push Press
4 x S.A. DB Devil Press
24 x Sit ups

*Rest 3min

1000m Run
Cap: 7min

FITNESS

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

10:00-12:00
rest

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

22:00-24:00
rest

24:00-34:00
2km bike
100 du
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

Tabata 8sets
Row
*Rest 1min
Tabata 8sets
Burpees to Target
*Rest 1min
Tabata 8sets
Air Squats
*Rest 1min
Tabata 8sets
Mountain Climbers
*Rest 1min
Tabata 8 sets
Shuttle Run 10m
*Rest 1min
Tabata 8 sets
Plank

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

For Time
2 Rounds of
30 x Air Squats
60 x DU/120 x SU
30 x Sit ups
60 x DU/120 x SU
30 x Push ups
60 x DU/120 x SU
30 x Lunges
60 x DU/120 x SU
30 x V Sit ups/V ups
60 x DU/120 x SU
500m Run

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

AMRAP 7min
12 x Box Jumps
9 x Burpees
6 x Burpee Box Jumps

Rest 2min

AMRAP 7min
250m Run
30 x DU/60 x SU

Rest 2min

AMRAP 7min
8 x Hand Release Push ups
16 x KB Swings
32 x Mountain Climbers

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

3 Sets of
AMRAP 8min
10 x Plate Russian Twists
10 x Burpees
10 x Jumping Squats
10 x Plate Sit ups
10 x Plate Ground to Overhead

Rest 2min Btn Sets

2nd Set= 20 Reps All Exercises
3nd Set= 30 Reps All Exercises

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

Every 2min For 30min
1) 350m/300m Row
2) 8 x S.A. DB Devil Press+ 16 x DB Squats
3) 250m Run
4) 15 x Push Ups+30 x Lunges
5) 100 x DU/200 x SU

FITNESS

Every 2 for 10
1 clean pull+1 squat clean + 1 jerk

WOD
”Fight gone bad”
3 rounds of:
1′ wallballs
1′ sumo deadlift high pull (35/25)
1′ box jumps
1′ push press(35/25)
1′ bike/air runner
1′ rest

FITNESS

core strength
3 sets of
8 each leg split squat
8 romanian deadlift
rest 1:30” b2n sets

skill: hspu

WOD
7 sets of:
10 t2b
8 hspu
6 burpees to target

BURNOUT

For Time
750m Run
Then
2 Rounds of
30 x Plate Ground to Overhead
30 x Jumps over The Plate
Then
500m Run
2 Rounds of
30 x Plate OH Lunges
30 x Plate Push ups( Plate on the Upper Back)
Then
250m Run

FITNESS

strength
4 sets of
15 v-ups
15” flutter kicks
10 around the world
10” l-sit

rest 1:30” b2n sets

wod
100 du
40 swings
30 cal bike
60 air squat
30 cal bike
40 swings
100 du

BURNOUT

30 Rounds of
5 x Burpees
4 x Push ups
3 x 2-DB Thrusters
2 x 2-DB Squats
1 x 2-DB Devil Press

*After 5 Rounds Complete
60 x DU/120 x SU+ 150m Run( Up and Down)

FITNESS

Strength
4 sets of
3 wallwalk
6 strict pull ups weighted if possible
9 strict hspu
12” l-sit

WOD
for time:
30 power snatch 40/35
1000m run
15 clean and jerk 60/40
500m run

BURNOUT

AMRAP 30min
250m Single Arm KB Suitcase Carry
30 x Push ups
30 x KB Swings
30 x Burpees Over The KB
30 x KB Squats
30 x KB Russian Twists

FITNESS

Strength
4 sets of
8 arnold presses seated position
10 bent over rows

WOD
Amrap 17′
50 wallballs
40 one arm hang clean and jerk 25/15
30 hand release push ups
20 cal row or ski or bike
10 one arm devil presses

BURNOUT

Every 5min For 20min
14/12 Cal Row
250m Run
8-10 x Burpee Box Jumps

1min Plank
1min Arch Hold
1min Hollow Hold
1min Side Plank R
1min Hip Extension Hold
1min Side Plank L

FITNESS

Strength
Every 2′ for 8′
5 front squats 65%

WOD
”frantasy land”
21-15-9
thrusters (40/30)
pull ups

then

15-12-9
thrusters ( 50/35)
c2b

then

12-9-6
thrusters (60/40)
bar muscle up

BURNOUT

AMRAP 8min
10/8 x Cal Row
8 x Burpees Over The Row
15 x Air Squats

Rest 2min

AMRAP 8min
250m Run
15 x Push Ups
20 x Mountain Climbers

Rest 2min

AMRAP 8min
40-30-20/80-60-40
D.U./S.U.
15-10-5
Sit Ups

FITNESS

with a running clock
0:00 – 8:00
Find a heavy
3 power clean + 1 jerk

8:00 – 10:00
rest

10:00 – 22:00
Amrap
3 bar muscle up/3 strict pull ups + 3 push ups
6 power clean 60/40
12 cal bike

22:00 – 24:00
rest

24:00- 32:00
1km run
30 shoulder to overhead 60/40

FITNESS

Strength
Every 3′ for 12′
8 db bench press incline
10 chest supported rows

Skill: pistols

WOD
3 Rounds of
20 box jumps
20 cal bike

rest 3′

3 rounds
50 du
10 weighted reverse burpees
16 pistols

BURNOUT

AMRAP 30min
50 x DU/100 x SU
25 x Burpees
25 x KB Lunges
25 x KB Swings
25 x Sit ups
50 x Mountain Climbers
250m One Arm KB Overhead Carry

FITNESS

Core strength
3 rounds of
20 renegade rows
20 weighted sit ups with rotation
30” weighted plank

1′ rest

WOD
For time:
40 t2b
40 hspu
40 swings
40 burpees to target
40 pull ups

BURNOUT

For Time
2 Rounds of
250m Run
30 x Air Squats
30 x Push Ups
30 x Sit ups
250m DB Run
20 x Single Arm DB Devil Press (10/10)
20 x Goblet Squats
20 x DB Russian Twists Each Side

FITNESS

Strength
4×6 back squat 60%
rest 1:30”

Skill: snatch

Wod
5 sets of:
4′ on 1’off
250m run
25 wallballs
max snatch 50/35

BURNOUT

Death By Everything

EMOM x 10min
2 x Burpees Jump To Plate

*Increase by 2 reps after each minute
1st min =2 reps
2nd min= 4 reps
3nd min= 6 reps

EMOM x 10min
3 x Calories On Row

*Increase by 3 Cals after each minute

EMOM x 10min
4 x Plate Ground To Overhead

*Increase by 4 reps after each minute

**2min Rest Between Workouts

FITNESS

Strength
15-12-9-6-3
strict hspu
push ups

*After every set 20” l-sit

WOD
For time:
30-20-10
db snatch
box over
cal row/ bike/ ski

BURNOUT

AMRAP 14min
20 x KB Swings
20 x Jump Over The KB
20 x Sit ups
250m KB Hug Carry

Rest 3min

AMRAP 14min
250m Row
5 x Burpees Over The Row
30 x D.U./60 x S.U.
250m Row
10 x Burpees Over The Row
30 x D.U./60 x S.U.
250m Row
15 x Burpees Over The Row
30 x DU/60x SU
….etc

FITNESS

Strength
3 sets of
6 deficit deadlift
12 side box step up ( 6 each leg )

rest 1:30” b2n sets

Skill: butterfly pull ups/ kipping pull ups

WOD
Amrap 16′
3 clusters 40/30
3 pull ups
30 du

* After every set increase 3 reps on clusters and
pull ups

BURNOUT

Every 2min For 32min
1) 250m Run
2) 10 x Plate OH Lunges+10 x GTOH+10 x Burpees
3) 12 x Box Jumps+ 8 x Burpee Box Jumps
4) 20 x Air Squats+ 20 x Push Ups+20 x Jumping Squats

FITNESS

Strength
Every 2′ for 10′
2 power clean + 1 push press + 1 jerk

WOD
7 rnds of:
5 deadlift 100/70
7 box jumps
9 cal bike
12 t2b

FITNESS

Core strength
3 rounds of
30” hollow hold
20 v-ups
15” L-sit
15 weighted sit ups
20” each leg hip thrust hold

rest 1′ b2n rounds

Skill: hspu/hold/

WOD
Amrap 16′
10 hspu
250m row/ski/500m bike
5 bar muscle up/5 c2b + 5 hand realease push ups
250m run

BURNOUT

2 Rounds of
500m Run
40 x Plate Ground to Overhead
30 x Plate OH Lunges
20 x Plate Russian Twists

Then with NO Rest

2 Rounds of
400m/300m Row
60 x DU/120 x SU
25 x Air Squats
20 x Sit ups
15 x Hand Release Push ups

FITNESS

Strength
3 sets of
8 strict press
6 strict pull ups

Rest 2′ b2n sets

Wod
5 rounds of
2 rounds macho man
15 wallballs

Macho man= 3 power clean + 3 front squat + 3 jerk

BURNOUT

AMRAP 14min
8 x DB Push Press
4 x Burpees Over The DB
8 x DB Front Squats
4 x Burpees Over The DB
8 x DB Thrusters
4 x Burpees Over The DB

Rest 2min

AMRAP 14min
8 x Cal Row
250m Run
16 x Cal Row
250m Run
24 x Cal Row
250m Run
….Etc
*Increase the Calories by 8

FITNESS

Strength
4×6 back squat build up

Skill: snatch

Wod
Emom 20′
1. 8 power snatch (50/35)
2. 10 burpee box jump over
3. 12 t2b + 30 du
4. rest

BURNOUT

2 Sets of
AMRAP 3min
20/16 x Cal Row
Max Reps Burpees Over The Row

Rest 1min BTN Sets

2 Sets of
AMRAP 3min
250m Run
Max Reps Plates OR DB Snatches

Rest 1min BTN Sets

2 Sets of
AMRAP 3min
2 Rnds of
15 x Push ups
15 x Air Squats
Then
Max Reps D.U./S.U.

Rest 1min BTN Sets

FITNESS

Strength
4 sets of
12 chest supported rows
8 weighted push ups 2” pause at the bottom

rest 2′ b2n sets

WOD
Amrap 7′
15 cal row/ ski /bike
15 swings

rest 2′

Amrap 7′
15 cal row/ ski/ bike
12 one arm thrusters ( 5 each hand)

rest 2′

Amrap 7′
15 cal row /ski/bike
12 one arm oh lunges ( 6 each hand )

BURNOUT

AMRAP 9min
15 x Box Jumps
12 x Air Squats
9 x Burpees

Rest 1min

AMRAP 9min
10/7 x Cal Row
12 x Push ups
8 x V Ups/Sit ups

Rest 1min

AMRAP 9min
40 x Mountain Climbers
30 x Russian Twists
20 x SlamBalls

FITNESS

Strength
Every 2′ for 12′
8 each leg front rack reverse lunges

Skill: jerk

WOD
21-15-9
Push jerk 50/35
pull ups

rest 2′

9-15-21
hang clean
burpees over bar

BURNOUT

Every 3min For 30min
1) 250m/200m Row+ 12 x Burpees Over The Row
2) 30 x Wall Balls+ 75 x DU/150 x SU
3) 250m Run
4) 21 x KB Swings + 14 x KB Box Step ups
5) 30 x Push ups+30 x Sit Ups

FITNESS

Strength
3 sets of :
10 bent over rows
12 ”y” raises
12 “t” raises

rest 2′

WOD
“NANCY”
5 Rounds of:
400m run
15 ohs 40/30

FITNESS

CORE STRENGTH

21-15-9
hip raises
weighted sit ups
*after every set 30” side plank each side

WOD

EMOM 20′
1.18 wallballs
2. 15 cal row /12 cal ski/15 cal bike
3. 10 one arm hang clean and jerk with a db + 8 one arm oh lunges(4 each side)
4.rest

BURNOUT

AMRAP 30′

20 burpee box jump over
30 ground to overhead
30 squat
24/20 calories bike/row
250m run with plate

FITNESS 

Strength

5×5 strict press build up

Skill: snatch

WOD

5 rounds of
6 power snatch 60/40
15 t2b
15 box jump over

*increase 1 rep for t2b and box over each time

BURNOUT

Amrap 12′

50du/100 s.u
15 hand release push ups
15 db thrusters
20 jumps over dumbell

rest 3′

Amrap 12′

15/12 cal row
20 hollow rocks
16 renegade rows
15 wall balls

FITNESS 

Strength

Every 2′ for 8′
5 deadlift build up

WOD

3 sets of
AMRAP 5′

1km bike
then in the remaining time amrap:
6 power clean 50kg/35kg
14 jumping lunges

rest 2′ b2n rounds

then

30 thrusters

BURNOUT

2 Rounds of:

30 cal row/ski
30 slamball
30 v -ups
500m run
30 lunges with a plate
30 burpees to plate
30 box jumps
100 du /200 s.u

FITNESS

Strength

12-9-6
strict pull ups
strict t2b
*5 wall walk after each round

SKILL: hspu

WOD

10-1
hspu
devil press
after each set 30 du

BURNOUT

FOR TIME

21-18-15-12
swings
hand release push ups

THEN

18-15-12-9
goblet squat
cal row

THEN

15-12-9-6
Weighted sit ups
x3 du

cash out:500m run with a plate

FITNESS

Strength
Front Squat
in a 10′ window build a heavy 5rm

Skill: Hang Power Clean

WOD
4 Rounds of
10 Hang Power Clean Rx(60kg/40kg)
15 Burpees Over The Bar
250m Run

BURNOUT

Every 2min For 30min
1) 350m/300m Row
2) 300m/250m Skierg
3) 10-15 Burpees Box Jumps
4) 250m Run
5) 100 DU/200 SJR

FITNESS

Strength

Every 2′ for 12′
8 each leg front rack lunges
increase weight after every set

WOD

30-20-10
box step over with one db
one arm hang clean and jerk
cal bike
pull- ups

tabata hollow rocks

FITNESS 

Strength

3 sets of
8 strict press
12 chest supported rows
12 prone angels

rest 1′ b2n rounds

WOD

Amrap 6′

15 swings
10 hspu
5 thrusters 40/30

rest 2′

Amrap 6′

15 thrusters
10 swings
5 hspu

rest 2′

Amrap 6′

15 hspu
10 thrusters
5 swings

FITNESS

Core strength

EMOM 12′ (45” on – 15” off)
1.weighted plank
2. v-ups opposite legs
3. russian twists
4. strict t2b or leg raises

WOD

2 Rounds of
800m run
100 du
15 burpees
35 cal row ski or bike

rest 2’b2n rounds

FITNESS 

Strength
Every 2′ for 8′
5 deadlift build up

WOD
21-15-9
push press 50/35
box over
front squat
cal bike

FITNESS 

Strength
3 set of
12 ” y raiases ”
5 strict pull ups
10 z-press

rest 1′

WOD
4 rounds of
50 du/100s.u
15 t2b
15 hand release push ups
15 cal row/ski

FITNESS

Strength
4×6 back squat 60%

WOD
Amrap 15′
15 wallballs
10 deadlift 60/40
15 cal bike

tabata weighted hollow

FITNESS

STRENGTH
4X6 strict press

“LOREDO”
6 rounds
24 air squat
24 push ups
24 walking lunges
400m run

FITNESS

CORE STRENGTH
5 Rounds
8 V- ups
6 each leg opposite v-ups
4 open leg v-ups
30” side plank (R)
30” side plank (L)

rest 2′

WOD
Amrap 15′
15 wallballs
15 t2b
15 box jumps

FITNESS

STRENGTH
4 set of
6 bench press
10 bent over row with 2 dbs or kbs

rest 1:30

WOD
5 Rounds of:
8 hang clean and jerk 45/30
50 du
8 front squat
50 du

FITNESS

”GET BACK ON TRACK”

STRENGTH
4X6 back squat 60%

WOD
30-20-10
swings
cal bike
hand release push ups

tabata: plank

FITNESS

STRENGTH
4X5 Back squat

WOD
500m row/ 400m ski
30 t2b

30 burpee box jump over
500m row/400m ski
25 t2b

25 burpee box jump over
500m row /400m ski
20 t2b

20 burpee box jump over

FITNESS

STRENGTH
3X5 strict chin ups
3×8 each leg elevated split squat

WOD
” Helen on steroids ”
3 rounds of
800m run
30 swings 32/24
30 pull ups

FITNESS

STRENGTH

3×5 Bench press
3×10 bent over rows

WOD

15-12-9
clean and jerk 60/40
cal bike

then

100 du

then

9-12-15
thrusters
cal bike

then

100 du

FITNESS

Strength
3 sets of
12 ” y ” raises
10 bent over rows
20” chin up hold

rest 1 ‘ b2n sets

Wod
for time
4 rounds of
12 step ups
400m run
10 man maker

FITNESS

Core strength

Emom 12′( 40”-20”)
1.weighted plank
2. v-ups
3. russian twists

Wod

”Barbara”
5 rounds of
20 pull ups
30 push ups
40 sit ups
50 squat

rest 3′

FITNESS

Strength

Every 2′ for 10″
1 clean pull + 1 clean high pull + 2 squat clean

Wod
Emom 20′
1. 8 clean and jerk 60/40
2. 16 box jump over
3. 15 cal bike
4. rest

FITNESS 

Strength
Every 2′ for 10″
2 snatch pull + 2 squat snatch

Skill: snatch

Wod
3 rounds of
7 power snatch
14 burpees over bar

then

2 rounds of
14 ohs
21 t2b

then

21 squat snatch
21 burpees over bar

FITNESS

Strength
4 sets of
8 each arm rows
3 wallwalk with a 2” pause at the top
8 each arm presses

rest 2′

Wod
4 sets of
4′ amrap
100 du
2 rounds
8 pull ups
8 pistols or weighted lunges
max cal row/ski/bike

rest 1′ b2n sets

FITNESS

Strength
4×6 back squat 60%

Wod
3 rounds for time
21 swings
18 wallballs
15 cal bike
9 push jerk (70/50)

FITNESS

WITH A RUNNING CLOCK

0:00 – 8:00
find a heavy complex of
1 clean pull
1 low hang squat clean
1 hang squat clean
1 jerk

8:00 – 10:00
rest

10:00 – 20:00
amrap
12 thrusters
12 t2b
12 box jumps

20:00 – 22:00
rest

22:00 – 30:00
amrap
10 cal bike
8 one arm oh lunges
6 one arm devil presses

30:00-32:00
max hollow rocks

FITNESS

Wod 1
”Annie”
50-40-30-20-10
du
sit ups

rest 3′

Wod 2
4 rounds
450 m run
20 burpees to target
400m row ski

BURNOUT

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

AMRAP 9
12 swings
18 weighted step ups
150m run with your kettlebell

AMRAP 9
12 goblet squat
18/14 calories ski/row
8 burpees

FITNESS

Strength
4 sets of
5 bench press
10 bent over rows

rest 2′ b2n sets

WOD
5 sets of ( 4′ on-1’off)
2 rounds cindy
max rounds macho man

*macho man= 3 power clean + 3 front squat + 3 jerk (60/40)

BURNOUT

FOR TIME
3 ROUNDS
21/18 calories row
16 dumbell curl and press
12 burpees over the dumbell

then

3 ROUNDS
80 du/160 jump rope
16 dumbell step ups
12 push ups

*bring your jump rope please

FITNESS

Strength
4×5 strict press

WOD
3 rounds of
7 deadlift 100/70
14 cal bike

then
450m run

3 rounds of
7 deadlift
100 du

then
450 m run
50 wallballs

BURNOUT

AMRAP 12′
20 ground to overhead
10 box jumps
250m run

REST 2′

AMRAP 12′
15 weighted sit ups
20/18 calories row/ski
20 weighted lunges

TABATA
-hollow

FITNESS

Strength
4 sets of
7 strict pull ups with a 2” pause at the top
7 strict hspu with a 2” pause at the bottom
30” hollow hold

rest 1′ b2n

Skill: t2b

WOD
Amrap 20′
400m row/ski/run
5 t2b*
5 hand release push ups

*After every round increase 5 reps
for t2b and hand release push ups

BURN OUT

AMRAP 32′
25 wall balls
30 push ups
35/30 calories bike/row/ski
25 dumbell thrusters
30 hollow rocks
35 v-ups

FITNESS

Strength
Front squat
2×5 70%
2×2 80%
1×1 90%

WOD
12-10-8-6-4
snatch 60/40
burpee box jump over

after every set 50du/100s.u

rest 2′

12-10-8-6-4
ohs 60/40
burpees over bar

after every set 50 du/100s.u

BURNOUT

Every 3min For 27min
1) 250m Run + 15 Burpees
2) 15 KB Thrusters+15 KB Swings+15 Sit ups
3) 24/20 Cal Row + 15 Box Jumps

FITNESS

Strength
3 sets of
10 ”y raises”
10 bent over row
4 wallwalk

rest 2′ b2n

5 rounds of
1′ max burpees to target
1′ max db snatch
1′ max cal bike
1’rest

FITNESS

Core strength
4 rounds of
10 strict t2b
20 hollow rocks
30” weighted plank

Wod
”DT”
5 rounds of:
12 deadlift 70/50
9 hang power clean
6 jerk

BURNOUT

Amrap 10min
15/12 calories row or ski
15 Burpees

Rest 2min

Amrap 10min
250m run
20 Kb Swings
15 Goblet Squats

Rest 2min

Emom x 6
ODD: 40sec hollow Hold
EVEN: 40sec arch Hold

FITNESS

Strength
Every 2′ for 12′
1 hang snatch pull
1 hang squat snatch
1 squat snatch
1 ohs

Wod
Every 2′ for 24′
1.10 burpees + 10 pull ups /5 bar muscle up
2.12 cal bike + 20 air squat
3. 60 du + 15 hand release push ups

BURNOUT

AMRAP 4′
3,6,9,12
calories row/bike/ski
dumbell lunges
curl and press

REST 2′

AMRAP 8′
3,6,9,12,15,18
calories row/bike/ski
dumbell step ups
dumbell push press

REST 2′

AMRAP 12′
3,6,9,12,15,18,21
calories row/bike/ski
dumbell squat
half man makers

FITNESS

Strength
4 sets of
10 chest supported rows
12 weighted prone angels
20” chin up hold

SKILL: HSPU

Wod
Amrap 16′
21 wallballs
15 box over
9 hspu/9 pike push ups

BURNOUT

EMOM 30
– 8Χ15m suttle run
– 10 reverse burpees
– 12/9 calories ski/row/bike
– 40 DU/80 jump rope
– 10 hollow rocks,10 v-ups,10” hollow

FITNESS

Strength
12-10-8-6
L seated presses
strict pull ups
3 wall walk b2n sets

Wod
30-26-22-18
cal row/bike/ski
24-20-16-12
t2b
12-10-8-6-4
devil presses

BURNOUT

AMRAP 11
25 push ups
25 weighted sit ups
25 wall balls

REST 2

AMRAP 11
15 box jumps
20 ground to overhead
25 Russian twists

REST 2

Tabata du/singles

REST 2
40 burpees for time

FITNESS

Strength
Every 2′ for 12′
1 hang clean pull
1 hang squat clean
1 squat clean
1 jerk

WOD
3 rounds of
50 du
10 clean and jerk 60/40

then

3 rounds
20 cal bike
10 hang clusters 60/40

then
accumulate 2′ l sit

BURNOUT

FOR TIME
500/400m row
80 V-sit ups
60 air squats
250m run
20 burpees over the row
250m run
60 lunges
80 ab mat sit ups
500/400m row

FITNESS

Strength
Every 2′ for 10′
2 clean pull + 2 power clean + 2 front squat

Wod
For time:
21-15-9
deadlift 100/70
box step ups one db

then

9-15-21
push press 50/35
400m run after every set

FITNESS

Strength

3 sets of
12 Y raises
3 wall walk
10 L seated presses

rest 1′ b2n sets

Skill: pistol squats

Wod

”Mary”

AMRAP 20′
5 hspu
10 pistols
15 pull ups

BURNOUT

Every 2′ for 30′

– 12 burpees, 12 step ups weighted
– 250m run, 8 dumbell thrusters
– 15/12 calories bike/row/ski, 60 double unders/120 single unders

FITNESS

Strength

Every 2′ for 10′
4 deadlift 80% 2” pause below the knee

Skill: snatch

Wod
10 rounds of:
15 wallballs
3 power snatch 60/40

Tabata hollow weighted

BURNOUT

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

REST 2

AMRAP 14
20 leg lifts over kettlebell
15 curl and press
20 sumo deadlift
15 push ups

REST 2

AMRAP 2′
weighted plank

FITNESS

Strength
4 sets of
10 bent over row with a barbell
12 T raises

rest 1′ b2n sets

Skill: hang clean + jerk

Wod
For time:
20 burpees over bar
20 hang clean and jerk 60/40
20 cal bike
15 hang clean and jerk
15 burpees over bar
15 cal bike
10 burpees over bar
10 hang clean and jerk
10 cal bike

BURNOUT

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

REST 1′

AMRAP 9′
80 DU/160 SINGLES
15 burpees
12 wall balls

REST 1′

AMRAP 9′
250m run
20 ab mat sit ups
20 m.climbers

FITNESS

Strength
15-12-9
strict chin ups
strict hspu
after every set 20 hollow rocks

Wod
for time:
3 rounds of
450m run
20 box jumps

then

2 rounds of
25 cal bike/row/ski
25 hand release push ups

then

30 burpee box jumps

BURNOUT

21-15-9
box jumps
swings
push ups

then

9-15-21
cal row/ bike/ ski
vups
weighted lunges

then
800m run with a medball or plate

FITNESS

Strength
Every 2′ for 10′
4 back squat 80% 2” pause at the bottom

Wod
Emom 24′
1.12/9 cal bike
2.10 thrusters 40/30 + 30 du
3. 12 t2b + 30 du
4.rest

BURNOUT

5 sets of :

5′ amrap
30 jumps over db
20 goblet squat
15 burpees
max cal row/ bike/ ski

rest 2′ b2n

FITNESS

Strength
6-3-6-3
deadlift
6=70%
3=80%

WOD
”Chief”
5 sets of
3′ amrap
3 power clean 60/40
6 push ups
9 air squat

Tabata
spiderman plank

FITNESS

Strength

4 sets of
12 chest support rows
12 hollow hold floor presses

rest 2′ b2n sets

Skill: bar muscle up / pull ups

WOD

400m run
15 bar muscle up/ 20 pull ups
1000m ski/ row / 2km bike
12 bar muscle up/ 18 pull ups
400m run
9 bar muscle up/ 15 pull ups
100 du / 200 s.u
15 hspu/ 20 hand release push ups
1000m ski/row/ 2km bike
12 hspu / 18 hand release push ups
100 du/200 s.u
9 strict hspu/ 15 hand release push ups

BURNOUT

AMRAP 15′

80 du/160 jump rope
15 air squat
15 ground to overhead
15 burpees

REST 1′

AMRAP 15

20 hollow rocks
20 leg lifts over
20 swings
20 mountain climbers

FITNESS

Strength

6-3-6-3
front squat
6=70%
3=80%

Skill: turkish get ups

20-18-16-14-12
wallballs
box over
one arm hang clean and jerk 25/15

after every round
4 turkish get ups

BURNOUT

FOR TIME

25-20-15-10-5
push ups
one arm dumbell thrusters
calories row/ski/bike
ab-mat sit ups
*250m run before each round

FITNESS

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

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

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

BURNOUT

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

REST 1′

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

REST 1′

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

FITNESS

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

rest 2′ b2n sets

Skill: T2b

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

BURNOUT

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

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

FITNESS

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

*increase weight after every set

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

Accessories
50 weighted sit ups

BURNOUT

2 Rounds of

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

AMRAP 3
25 kettlebell thrusters
Amrap burpees over kettlebell

AMRAP 3
200m run
AMRAP push ups

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

Rest 1min Between Rounds

FITNESS

Strength :

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

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

FITNESS

Strength

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

Skill: hspu

WOD

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

After party
50 floor presses from hollow hold

BURNOUT

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

REST 2′

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

REST 2′

Tabata hollow

REST 2′

AMRAP 2′
plank

FITNESS

Strength

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

WOD

5 rounds of:
15 deadlift 100/70
30 wallballs

Tabata hollow hold

BURNOUT

AMRAP 32

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

FITNESS

Strength

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

Skill: kipping pull ups or butterfly

WOD
3 sets of:

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

rest 2′ b2n sets

BURNOUT

FOR TIME

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

FITNESS

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

Skill: man maker

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

BURNOUT

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

REST 1′

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

REST 1′

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

FITNESS

Week 3 ( skills and get back on track )

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

Skill: jerk

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

then immediatelly into

2 rounds
15 power clean
15 t2b
15 cal bike

400m run cash out with a plate

BURNOUT

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

FITNESS

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

rest 5′

100 burpees to target
100 v ups

FITNESS

Strength

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

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

BURNOUT

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

FITNESS

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

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

BURNOUT

FOR TIME

RUNNING CLOCK
0-16

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

16-30

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

FITNESS  

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

Skill: hang snatch

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

BURNOUT

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

REST 1′

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

FITNESS

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

rest 2′ b2n sets

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

rest 1′ b2n rounds

BURNOUT

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

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

FITNESS

Week 2 ( build your strength again )

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

SKILL: hang clean

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

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

rest 1′
400m run/800m bike
rest 1′

30 thrusters 40/30

BURNOUT

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

REST 3′

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

REST 3′

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

FITNESS

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

rest 2′ b2n sets

WOD
Amrap 7′
10 one arm devil press
10 thrusters

rest 2′

Amrap 7′
16 box step over
35 du

rest 2′
Amrap 7′
10 hang clean
10 burpees

FITNESS

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

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

BURNOUT

FOR TIME

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

then

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

FITNESS

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

rest 2′ b2n sets

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

BURNOUT

2 ROUNDS

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

REST 30”

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

REST 30”

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

AFTER PARTY
3 ROUNDS
40”hollow
20” rest

FITNESS

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

rest 2′ b2n sets

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

250m run after every round
cap 10′

rest 3′

30-20-10
down ups
box jumps

250m run after every round
cap 10′

BURNOUT

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

FITNESS

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

rest 2′ b2n sets

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

BURNOUT

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

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

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

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

FITNESS

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

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

rest 2′ b2n sets

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

rest 1′ b2n rounds

Tabata hollow

BURNOUT

AMRAP 14′

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

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

HOME WOD 67

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

HOME WOD 66

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

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

HOME WOD 65

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

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

HOME WOD 64

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

REST 2’B2N

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

*THE WORKOUT STOPS WHEN YOU COMPLETE
100 BURPEES

HOME WOD 63

WOD
FOR TIME :

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

HOME WOD 62

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

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

-REST 4MIN-

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

HOME WOD 61

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

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

HOME WOD 60

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

REST 2′ B2N

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

HOME WOD 59

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

HOME WOD 58

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

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

HOME WOD 57

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

rest 2′

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

rest 1′ b2n rounds

HOME WOD 56

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

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

HOME WOD 55

Strength
3 sets
10 split squat each leg
25 hip thrusters

rest 1′ b2n

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

rest 2’

HOME WOD 54

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

HOME WOD 53

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

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

HOME WOD 52

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

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

HOME WOD 51

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

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

HOME WOD 50

FOR TIME

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

HOME WOD 49

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

WOD
BUY IN: 100 DU/ 200 SU

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

CASH OUT:100 DU/ 200 S

HOME WOD 48

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

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

REST 4MIN

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

HOME WOD 47

STRENGTH

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

REST 2′

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

REST 1′ B2N ROUNDS

HOME WOD 46

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

HOME WOD 45

CORE STRENGTH

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

5 rounds of
400m run
30 burpees

after every round decrease 5 reps from burpees

HOME WOD 44

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

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

HOME WOD 43

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

*RX (use a backpack for all exercises)

HOME WOD 42

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

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

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

HOME WOD 41

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

HOME WOD 40

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

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

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

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

HOME WOD 38

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

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

rest 30” b2n rounds

HOME WOD 37

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

HOME WOD 36

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

rest 2′ b2n sets

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

HOME WOD 34

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

rest 2′ b2n sets

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

HOME WOD 34

Core strength

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

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

HOME WOD 33

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

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

HOME WOD 32

For time

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

THEN

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

HOME WOD 31

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

Rest 1 min b2n sets

Wod
3 sets of

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

Rest 1′

Amrap 2′
20 burpees
Max v ups

Rest 1′

Amrap 2′
100 m.climbers
Max step ups

Rest 1′

HOME WOD 30

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

rest 5min

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

HOME WOD 29

21-15-9-15-21

pushupsr

burpees

step ups

V ups

*between rounds 250m run

HOME WOD 28

For time

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

HOME WOD 27

5 set of:

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

rest 1′ b2n rounds

HOME WOD 26

5 sets of

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

HOME WOD 25

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

rest 5′

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

HOME WOD 24

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

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

HOME WOD 23

buy in: 1000m run

then

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

then

cash out:1000m run

HOME WOD 22

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

HOME WOD 21

For time

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

HOME WOD 20

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

-rest 2min-

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

-rest 2min-

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

HOME WOD 19

10 sets of

(2 min on -1 min off)

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

HOME WOD 18

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

HOME WOD 17

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

rest 3′

2 rounds
8 wallwalk
16 jumping squat
24 sit ups

rest 3′

1 mile run

HOME WOD 16

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

HOME WOD 15

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

HOME WOD 14

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

HOME WOD 13

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

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

HOME WOD 12

EMOM 10′
1.10 burpees
2.30” hollow

rest 3′

EMOM 10′
1.20 lunges
2.30” mountain climbers

HOME WOD 11

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

HOME WOD 10

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

HOME WOD 9

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

200 step ups
emom 7 push ups

HOME WOD 8

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

HOME WOD 7

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

HOME WOD 6

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

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

HOME WOD 5

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

30” high knees b2n rounds

HOME WOD 4

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

HOME WOD 3

EMOM 20′(45”-15”)

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

HOME WOD 2

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

REST 2′ B2N ROUNDS

HOME WOD 1

5 RNDS OF
15 PUSH UPS
15 AIR SQUATS
30 mclimbers

REST 5′

100 SIT UPS

FITNESS

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

skill: d-ball over shoulder

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

BURNOUT

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

FITNESS

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

WOD

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

BURNOUT

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

MOBILITY

hips

adductors

abductors

FITNESS

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

Skill: T2b

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

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

BURNOUT

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

REST 1′

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

REST 1′

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

FITNESS

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

SKILL: Push jerk

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

BURNOUT

TEAM OF 2

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

FITNESS 

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

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

MOBILITY

Quads

Thoracic

Shoulders

FITNESS

Skill: rope climbs

WOD
TEAM OF 2

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

rest 2′

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

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

BURNOUT

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

FITNESS

STRENGTH

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

SKILL: T2b

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

BURNOUT

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

REST 2′

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

FITNESS

Team of 2

WOD1
In 6 minutes Max Cal bike

Immediately Into…

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

Immediately Into…

WOD3
For Time
100 Burpees over bar

Cooldown
75 Sit ups Each Athlete

BURNOUT

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

MOBILITY

DEADLIFT PREPARATION

FITNESS

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

Skill: kipping pull- ups/ butterfly

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

rest 1′

BURNOUT

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

FITNESS

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

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

MOBILITY

traps

upper back

lats

FITNESS

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

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

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

BURNOUT

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

REST 1′

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

REST 1′

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

FITNESS

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

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

BURNOUT

Team of 2

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

FITNESS

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

SKILL: Bar muscle up

WOD
Team of 2

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

BURNOUT 

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

REST 2′

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

MOBILITY 

OVERHEAD PREPARATION

FITNESS

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

SKILL: Rope climbs

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

BURNOUT

2 ROUNDS

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

REST 1′

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

REST 1′

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

AFTER PARTY
3 ROUNDS
40”hollow
20” rest

FITNESS

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

SKILL: squat snatch

WOD
Team of 2

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

*every round increase 10 reps

BURNOUT

TEAM OF 2

FOR TIME

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

REST 2′

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

FOR TIME
100 medball partner sit ups

FITNESS

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

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

MOBILITY

Hips
Groins
It Band

FITNESS

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

Skill: ring muscle up

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

BURNOUT

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

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

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

REST 1 MINUTE BETWEEN AMRAP’S

FITNESS

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

Wod

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

BURNOUT

FOR TIME

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

THEN

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

FITNESS 

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

Team of 2

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

BURNOUT 

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

REST 2

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

REST 2

AMRAP 2′
weighted plank

MOBILITY 

FRONT SQUAT PREPARATION