WOD

FITNESS

STRENGTH
3 sets of
10 split squat each leg back foot elevated
30” weighted wallsit
20 hip thrust feet on the box

rest 1′ b2n sets

wod
2 sets of
Amrap 3′
30 /20 cal
max burpee box jumps

rest 1′

Amrap 3′
30/20 cal
max du

rest 1′

BURNOUT

AMRAP 12′ (I GO YOU GO)
-8 hang power clean
-50 DU/100 SU

REST 3′

AMRAP 12′ (I GO YOU GO)
-8 hang snatch
-250m run (together)

tabata: hollow/plank

FITNESS

STRENGTH
4 sets of
5 bench press 3” pause at the bottom
12 bent over row with dbs

rest 1:30”

wod
5 sets
250m run
12 hspu
30 air squat

BURNOUT

TEAM OF 3
A)
10′ AMRAP for wallballs
*dont drop the ball (rotate however you want)

REST 2′

B)
10′ AMRAP for burpees
Athlete1:burpees
Athlete 2:plank
Athlete 3:rest
(change whenever you want)

REST 2′

C)
FOR TIME:
1250m run (together)

FITNESS

STRENGTH
Every 1:30” for 9′
1 snatch pull + 1 power snatch + 1 squat snatch

wod
21-18-15-12-9-6-3
thrusters 40/30
t2b

BURNOUT

EMOM 30′
-14/11 cal row
-12 floor press
-15 TNG box jump overs
-12 medball squat clean
-8 tempo 3″ push ups

FITNESS

STRENGTH
3 sets
10 l seated presses
6 strict weighted chin ups
10 ring push ups / push ups with 3” pause at the bottom ( no chest touch the flloor)

rest 1:30”

skill: butterfly pull ups/kipping

WOD
Amrap 12′
12 burpees
12 one arm db snatch
12 pull ups
12 box jump over

BURNOUT

TEAM OF 2
IN 12′ AMRAP
250m run (together)
30 jumpimg lunges
60 single unders (30 du)

REST 3′

IN 12′ AMRAP (i go you go)
6 burpees witn a static broad jump
6 dual db deadlifts
6 push press

FITNESS

STRENGTH
Every 2′ for 10′
back squat
3 reps1+1/4

WOD
team of 2
for time:
50 cal
40 clean and jerk 60/40
50 cal
40 power snatch 50/35
50 cal
30 clean and jerk 70/50
50 cal
30 power snatch 60/40

BURNOUT

TEAM OF 2

5 rounds
250m run together
10 syncronized burpees
20 air squat

then

5 rounds
20 dumbell ground to overhead
20 goblet squat
20 one arm push press

FITNESS

STRENGTH
Every 2′ for 10′
12 reverse lunges build up
go as heavy as possible

wod
Team of 2
buy in: 500m run with a 10kg plate ( change it every 250m)
then
10 rounds ( i go you go)
6 burpee box jumps
12 db snatch
then
50 cal
50 one arm hang clean and jerk

cash out: 500m run without plate

FITNESS

skill: ring muscle up

STRENGTH
3 set
6 ring dips + 10″ ring support
10 kipping to the rings
4 kipping ring pull ups

rest 1′

wod
ΕΜΟΜ 16′
1. 4-6 ring muscle up
2. 15 cal
3. 10 hspu /pike/12 hand release
4. 50 du

BURNOUT

3 rounds
30 russian twists
20 v-sit ups
15 weighted sit ups
20” hollow hold

AMRAP 15
80 double unders/160 singles
15 burpees
20 weighted step ups
15 wall balls

FITNESS

STRENGTH
Every 2′ for 10′
1 clean pull + 1 power clean (3” pause at the shin) + 1 squat clean + 1 jerk

wod
20 sdhp 45/35
20 front squat
20 jerk
20 power clean
20 hang clean

*Every 1′ including 0:00
5 burpees over bar

BURNOUT

TEAM OF 2

AMRAP 32
50/42 Calories row
50 leg raises
50 hand release push ups
50 jumps over partner(the other partner holds plank)
500m run together
50 v-ups
50 weighted lunges

FITNESS

STRENGTH
10-8-6-4-2
deadlift build up
after each set 10 front rack box step up (5+5)
wod
Team of 2
for time
1200m row
40 power snatch 50/35
500m run together
40 ohs
1200m row

BURNOUT

2 ROUNDS

ΑMRAP 4
20 one arm devil press
20 goblet squats
amrap suttle run

REST 1

AMRAP 4
20 suttle runs
20 one arm devil press
amrap goblet squats

REST 1

AMRAP 4
20 goblet squats
20 suttle runs
amrap one arm devil press

FITNESS

STRENGTH
4 sets of
12 reverse grip ring rows
6 strict hspu with 2” pause at the bottom
6 strict pull ups
3 wallwalk

rest 1′

wod
Every 5′ for 20′
25 wallballs
18 t2b
9 devil press

BURNOUT

EVERY 2 FOR 32
-20/16 Calories row,16 hand release push ups
-20 dumbell thrusters,16 leg raises
-20 v-ups,16 dumbell ground to overhead
-10 half man makers,16 step ups

FITNESS

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

wod 

team of 2
for time
100 cal
80 deadlift 100/70
60 burpees over bar
40 thrusters 50/35
20 bar muscle up /pull ups

BURNOUT

TEAM OF 2

10 rounds(i go,you go)
10 burpees
10 squats
10 push ups
then

250m run together

then

FITNESS

TEAM OF 2
WITH A RUNNING CLOCK

0:00-10:00
1 clean pull + 1 hang squat clean + 1 front squat + 1 jerk

10:00-12:00
rest

12:00-24:00
amrap ( i go you go )
12 cal
8 t2b
4 power clean 60/40

24:00-26:00
rest

26:00-38:00
for time
30 clean and jerk 70/50
500m run together
100 wallballs

FITNESS

skill: rope climbs

Emom 20′
1.2/3 rope climbs
2. 15/12 cal
3. 10 burpee box jumps
4. 50 du

then

2 sets of
20 split squat
20 DB deadlift

BURNOUT

AMRAP 14
20/18 Calories row
16 weighted step ups
12 one arm devil press

REST 2

AMRAP 14
80 Double unders/160 singles
16 dumbell thrusters
12 leg raises

FITNESS

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

wod
”nancy”
5 rnds
400m run
15 ohs 40/30

BURNOUT

CORE STRENGTH

EMOM 12
-hollow hold
-side plank
-side plank
-weighted v-sit ups

AMRAP 16
500m run
40 lunges
30 burpees to target
20 air squat
10 hand release push ups

FITNESS

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

wod
Team of 2
30 synchro burpees
50 jerk 60/40
100 t2b
50 hang clean
30 synchro burpees

BURNOUT

3 ROUNDS

AMRAP 8
6 dumbell squat clean
8 dumbell push press
12 dumbell renegade rows
15/12 calories row
50 double unders/100 singles unders
250m run

REST 2

FITNESS

STRENGTH
3 set of
5 chin up + 10” chin up hold
10 z press seated
3 wallwalk

skill : hspu

wod
Amrap 12′
35 du
10 hspu
35 du
10 db squat clean

BURNOUT

90″on 30″off

2 ROUNDS
30 burpees
40 push ups
40 v-ups
30 leg raises
40 box jumps
30 goblet squats

cap 26′

FITNESS

STRENGTH
Every 2′ for 10′
12 reverse lunge ( 6+6)
build up

WOD
Team of 2
buy in: 500m run together
then
3 rounds
40 db snatch
40 wallball
40 cal
then
cash out: 250m farmers carry

FITNESS

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

SKILL: Ring mu

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

rest 2′

Amrap 7′
15 cal row
4 wallwalk

BURNOUT

AMRAP 7
buy in:500m run
10 dumbell thrusters
10 burpees over dumbell
10 weighted sit ups

REST 2

AMRAP 7
buy in:40 burpees over dumbell
10 suttle run
10 dumbell thrusters
10 weighted sit ups
REST 2

AMRAP 7
buy in:30 dumbell thrusters
10 burpees over dumbell
10 weighted sit ups
10 suttle run

TABATA 8 SETS
-hollow hold

FITNESS

SKILL: squat snatch

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

WOD
Team of 2

200 cal bike /row

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

BURNOUT

FOR TIME

3 rounds
50/42 calories row
40 weighted walking lunges
30 push ups
20 weighted step ups
10 man makers

FITNESS

STRENGTH
3 sets of
20(10 each arm) reps of one am dumbell row
20(10 each arm) reps of one arm db bench press while left arm
works isometrically

WOD
3 rounds of:
20 deadlift (60/45)
15 thrusters (60/45)

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

BURNOUT

AMRAP 14
80 double unders/160 jump rope
14 leg raises
10 dumbell hang clean and jerk
8 burpees over dumbell
REST 2
AMRAP 14
250m run
14 v-ups
10 dumbell hang snatch
8 line facing burpees

FITNESS

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

Skill: hspu

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

BURNOUT

CORE STRENGTH
3 rounds
30 russian twists
25 alternate v-ups
20 hollow rocks
15 weighted sit ups

AMRAP 3
max calories row

rest 1

AMRAP 3
max box jumps

rest 1

AMRAP 3
max suttle run

rest 1

FITNESS

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

SKILL: clean and jerk

WOD

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

BURNOUT

TEAM OF 2

3 rounds
40/36 calories row
32 single arm db push press
12 synchronized burpees

then

3 rounds
250m run together
32 single arm devil press
12 synchronized goblet squats

then

3 rounds
160 du/320 singles
32 goblet lunges
12 syncronized push ups

FITNESS

WOD
version A
”Murph”
1 mile run
100 pull ups
200 push ups
300 squat
1 mile run

version B
1 mile run
5 rnds
20 pull ups
40 push ups
60 squat
1 mile run

version C
1 mile run
10 rnds
10 pull ups
20 push ups
30 squat
1 mile run

FITNESS

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

skill: row

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

cap: 23′

BURNOUT

FOR TIME
4 Rounds
250m run
500m row
250m run
20m overhead carry

THEN

4 Rounds
75 double unders/150 singles
20 burpees
75 double unders/150 singles
20m overhead carry

FITNESS

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

rest 1:30”

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

BURNOUT

AMRAP 7
12 Box jumps
10 dumbell ground to overhead
8 step ups

REST 1

AMRAP 7
12 floor press
10 dumbell strict press
8 burpees

REST 1

AMRAP 7
12 leg raises
10 renegade rows
8 jumping squats

FITNESS

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

skill: snatch

wod
4 rounds
21 cal row/bike/runner
15 box jump over
9 power snatch 50/35

Cap: 18′

BURNOUT

EVERY 3 FOR 30
-250m run,16 push ups,16 weighted lunges
-100 du/200 su,16 v-ups,16 dumbell push press
-400/300m row,16 squat,16 weighted sit ups

FITNESS

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

rest 1:30”

wod
Amrap 5′
3 rounds cindy
max cal/row

rest 2′

Amrap 5′
3 rounds cindy
max burpee to target

rest 2′

Amrap 5′
3 rounds cindy
max row /ski

BURNOUT

FOR TIME

21-15-9
Calories row
dumbell thrusters

REST 2

21-15-9
dumbell squats
leg raises

REST 2

21-15-9
man makers
250m run after each round

FITNESS

skill:push jerk

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

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

cap:23′

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

BURNOUT

TEAM OF 2

AMRAP 14
50 box jump over
500m run together
50 sychronized squats
500m run together
200 du/400 su
max sychronized burpees

REST 2

AMRAP 14
50 Hand release push ups
500m run together
50 sychronized v-ups
500m run together
200 du/400 su
max sychronized burpees

FITNESS

Team of 2

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

10:00-12:00
rest

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

24:00-26:00
rest

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

FITNESS

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

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

BURNOUT

FOR TIME

4 Rounds
50 double unders/100 singles
12 double dumbell hang clean

then

4 Rounds
250m run
12 dumbell push press

then

4 Rounds
12 burpees
12 dumbell deadlifts

FITNESS

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

skill: bar muscle up

wod
3 rounds of
7 power snatch
14 t2b

rest 2′

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

Cap:20′

BURNOUT

ΑMRAP 15′
500/400m row
40 weighted sit ups
30 weighted lunges
10 reverse burpees

EMOM
-Russian twists
-hollow hold
-plank
-leg lifts over dumbell

FITNESS

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

rest 1:30”

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

cap:17′

BURNOUT

2 rounds

AMRAP 4
8 suttle farmers carry(15m)
12 burpees over dumbell
15 box jumps

REST 1

AMRAP 4
6 Suttle front rack carry
12 hand release push ups
15 broad jumps

REST 1

AMRAP 4
4 suttle overhead carry
12 v-ups
15 dumbell squats

FITNESS

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

rest 1:30”

skill:hspu

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

rest 2′

BURNOUT

EMOM 20
-15/12 calories row
-16 dumbell one arm thrusters
-50 double unders/100 single unders
-20 v-ups,20 mountain climbers

REST 2

AMRAP 8
250m run
20 push ups
20 air squat

FITNESS

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

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

rest 2′

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

cap:22′

BURNOUT

TEAM OF 2

FOR TIME
30 synchronized S.A dumbell hang clean and jerk
250m run together
40 synchronized burpees
500m run(split the runs)
50 partner sit ups
250m run together
40 S.A devil press
500m run(split the runs)

FITNESS

STRENGTH
Every 2′ for 10′
5 push jerk 3” pause at the bottom
same weight all sets

wod
Team of 2
buy in: 250m farmers carry
then
5 rounds of
6 synch burpees
30 cals (change every 15)
6 synch burpees
30 hang power clean 60/40 (change every 5 reps)

FITNESS 

STRENGTH
3 sets of
20 split squat back foot elevated
20 single leg hip thrust heel on the bench
30” squat hold with the dbs

rest 1:30”

wod
For time
5 sets of
10 burpee deadlift
10 db clean
10 db front squat
10 db push press

BURNOUT

3 ROUNDS

AMRAP 3
350/300m row
max burpees over the dumbell

REST 1

AMRAP 3
250m run
max jumping squat

REST 1

AMRAP 3
20 Weighted sit ups
20 leg lifts over dumbell
20 dumbell pull throughs

FITNESS

skill : ring muscle up

wod
Rx: ”Angry nicole”
Amrap 20′
400m run
max reps ring muscle up

”Nicole”
Amrap 20′
400m run
max reps pull ups

cash out
50 weighted sit ups

BURNOUT

EVERY 3MIN FOR 30
-60 double unders/120 single unders
15 dumbell strict press
15 zottman curls
-20 v-ups,20 alternate v-ups,20 flutter kicks
15 arnold press
15 hammer curls
-250m run
15 weighted lunges
15 weighted squat

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift build up

wod
2 Sets of :
Amrap 4′
21/15 cal row
15 box jump over
max power snatch 40/30

rest 2′

Amrap 4′
21/15 cal row
15 t2b
max ohs 40/30

rest 2′

BURNOUT

AMRAP 9
15/12 calories row
15 burpees over dumbell
15 goblet walking lunges

REST 2

AMRAP 9
250m run
20 hand release push ups
20 goblet squats

REST 2

AMRAP 9
15 dumbell ground to overhead
20 leg raises
20 push ups

FITNESS

STRENGTH
3 sets of
6-8 strict pull ups weighted if possible
12 seated strict press
10 ring rows wide grip
3 wall walk

rest 1:30”

skill: hspu/kipping

wod
For time
2 rounds of:
30 wallballs
10 hspu/hand release push ups
30 swings
10 hspu/hand release push ups

BURNOUT

AMRAP 14
50 Double unders/100 single unders
16 single arm devil press
25 v-ups
16 single arm push press

EMOM 12(40”-20″)
-hollow rocks flutter kicks
-hollow rocks
-russian twists
-weighted sit ups

FITNESS

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

wod
Team of 2
Amrap 23′
buy in: 1000m run together
then
100 du
30 clusters rx 60/40 – sc 50/30
100 du
30 power clean
100 du
30 shoulder to over head

BURNOUT

TEAM OF 2

EVERY 10 FOR 30
30 box jumps
40 dumbell squat
30 calories row
40 burpees
30 push ups
max shuttle run

FITNESS

STRENGTH
85% of front squat
EMOM 12′
1.4 back squat
2. 3 front squat

wod
Team of 2
60 swings
30 burpee box jump over
250m run together
50 swings
30 burpee box jump over
250m run
40 swings
30 burpee box jump over
250m run
30 swings
30 burpee box jump over
250m run

FITNESS

STRENGTH
3 sets of
10 z press
12 chest supported rows
12 reverse flys

rest 1:30”

skill: hspu

wod
”MARY”
Amrap 20′
5 hspu
10 pistols
15 pull ups

BURNOUT

EMOM 30
-15/12 Calories row
-18 dumbell walking lunges
-15 leg raises
-12 dumbell strict press,30 double unders/60 jump rope
-250m run
-rest

FITNESS

STRENGTH
EMOM 12′
1. 3 heavy deadlift 85%
2. 12 deficit reverse lunges
3. rest

WOD
Team of 2
for time:

buy in : 1000m run together with 10kg plate ( change it after 250m)
then
2 rnds DT each
30 cals
2 rnds DT each
30 cals

CAP: 23′

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

BURNOUT

Amrap 14
500m run
40 v- ups
30 one arm devil press

FITNESS

STRENGTH
Every 1:30” for 9′
2 power snatch + 1 ohs

WOD
3 sets of
Amrap 6′
5 power snatch 45/30
10 t2b
15 wallballs

rest 2′ b2n rounds

BURNOUT

AMRAP 9
15/12 calories row
14 dumbell hang snatch
10 burpees

REST 1

AMRAP 9
250m run
14 dumbell hang clean and jerk
10 push ups

REST 1

AMRAP 9
50 Du/100 singles
14 goblet squat
10 v-ups

FITNESS

SKILL: rope climbs

WOD
Emom 12′
1. 60-70 du
2. 2-3 rope climbs
3. max burpees to target
4. rest

rest 1′

Emom 12′
1. 15/12 cal row
2. 2-3 rope climbs
3. max hand release push ups
4. rest

BURNOUT

3 Rounds
20 goblet lunges
20 v-ups

then

3 rounds
20 box jumps
15 leg raises

then

3 rounds
30 russian twists
25 weighted sit ups
20” hollow hold

FITNESS

STRENGTH
In a 10′ window find
a heavy 3rm hang squat clean

Team of 2
wod
for time:
50 cal row

then

3 rnds each
10 t2b
10 hang clean and jerk 50/35

then

50 cal row

then
3 rnds each
6 bar muscle up / 10 c2b / 10 pull ups
10 front squat

BURNOUT

TEAM OF 2

AMRAP 30
100 Double unders/200 singles unders
40 push ups
500m row
60 v-ups
500m run together
20 synchro burpees

FITNESS

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

Wod
Team of 2
500m run together
50 thrusters 45/35
50 pull ups
500m run together
40 thrusters
40 pull ups
500m run together
30 thrusters
30 pull ups
500m run together
20 thrusters
20 pull ups

FITNESS

STRENGTH
3 sets of
10 kb or db heavy goblet squat 3” pause at the bottom
16 reverse lunges deficit both foot on plate

rest 2′

skill: hspu or hswalk

wod
Emom 20′
1. 8 hspu + max burpees to target
2. rest
3. max cals
4. rest

BURNOUT

TEAM OF 2

FOR TIME
Partner A:amrap meters row
Partner b:250m run

STOP WHEN TEAM REACH 2500M ROW

THEN

Partner A:amrap burpees
partner B:250m run

STOP WHEN TEAM REACH 120 BURPEES

FITNESS

STRENGTH
deadlift
3X3 70%
2X2 80%
1X1 90%

skil: squat snatch

wod
3 sets of
10 squat snatch 50/35
60 du
30 wallballs
60 du

BURNOUT

AMRAP 14
250m run
10 devil press
20 v-ups

REST 2

AMRAP 14
400/350m row
60 du/120 singles
20 weighted lunges

FITNESS

STRENGTH
3 sets of
max bench press 60% of 1rm
max strict pull ups

rest 2′ b2n sets

wod
team of 2
Amrap 20′
30 power clean 60/40
30 box jump over
30 cal

BURNOUT

TEAM OF 2

FOR TIME
40 synchronized one arm dumbell squat
40 weighted sit ups
40 synchronized one arm dumbell push press
40 calories row
40 v-ups
40 leg raises
40 synchronized one arm dumbell thrusters
40 calories row

REST 2

FOR TIME
1000m run

FITNESS

STRENGTH
Every 2′ for 12′
10 heavy split squat back foot elevated
30” weighted wallsit

wod
For time
10 devil press
20 t2b
8 devil press
18 t2b
6 devil press
16 t2b
4 devil press
14 t2b
2 devil press
12 t2b

each time you break on t2b add 2 devil press in the next round

BURNOUT

3 Rounds
500m run
20 box jump over
20 push ups
15 v-ups

REST 2

5 Rounds
250m run
15 burpees
15 air squat
10 weighted sit ups

FITNESS

wod
in team of 2

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

10′-12′
rest

12′-30′
for time
1000m row
then
2 rounds each
12 burpees over db
8 db clusters
then
2 rounds each
12 burpees over db
8 db double hang snatch

30′-32′
rest

32′-37′
max devil presses

FITNESS

Strength
4 Sets of
12 heavy cyclist squat
16 stagger deadlift
16 sinle leg hip thrust (leg on a bench)
rest 1′

WOD
For Time
500m run
50 du
30 t2b
50 du
30 box jump over
50 du
30 hspu
50 du
30 t2b
500m run

BURNOUT

FOR TIME

4-8-12-16-20-24
one arm dumbell thrusters
suttle runs(10m)
leg raises

then
4-8-12-16-20-24
devil press
suttle runs
one arm push press

FITNESS

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

skill: pistols

WOD

21-15-9
DB Snatch 22,5/15
Lateral Burpees Over The DB

Then

21-15-9
One Arm DB Shoulder To Overhead
Pistols

Then

75 Wall Balls

BURNOUT

TEAM OF 2

FOR TIME
750m run together
60 dumbells ground to overhead
50 box jump over
40 partner weighted sit ups
30 weighted step over
40 calories row
50 dumbell front squat
60 syncronized burpees
750m run together

FITNESS

STRENGTH
In a 12′ window find 1rm
back squat

Wod
Team of 2
For time :
500m run together
40 hang clean 60/40
500m run
40 hang squat clean
500m run
40 power clean

BURNOUT

3 sets
30 Russian trwists
25 weighted sit ups
20 v-sit ups
10″ hollow hold

amrap 20′
250m run
20 walking lunges
15 air squat
10 push ups

FITNESS 

STRENGTH
4 sets of
12 db bench press
6 strict chin ups

WOD
Amrap 7′
5 pull ups
10 hand release push ups
15 swings 24/16
50 du

rest 2′

repeat

BURNOUT 

Every 2min For 30min
-350/300m Row
-15 Hollow Rocks,15 V-ups,15 Weighted sit ups
-75-100 Double Unders/150 Single Unders
-10-15 Burpees Box Jumps
-250m Run

FITNESS

Strength
Find 1RM Deadlift

WOD
Team of 2

Amrap 22′
60 Cals
60 hspu
60 Deadlift 80/50

40 Cals
40 Pull ups
40 Front Squat 80/50

20 Cals
20 Bar Muscle ups/C2B
20 Push Jerk 80/50

BURNOUT

TEAM OF 2

AMRAP 32
16 syncronized dumbell snatch
partner A:10 box jumps
partner B:amrap air squats
then switch
16 syncronized burpees
partner A:15m bear walk with dumbell
partner B:amrap v-ups
then switch

FITNESS

Strength
Find 1RM Barbell Strict Press

WOD
For Time
30 Wall Balls 12/9
10 power snatch 45/30
30 Wall Balls
10 power snatch 55/40
30 Wall Balls
10 power snatch 65/50
30 wallball

BURNOUT

AMRAP 14
6 suttle runs(6x15m)
12 dumbell deadlifts
9 dumbell hang clean
6 dumbell push press

REST 2

AMRAP 14
300/250m row
12 dumbell reverse lunges
9 dumbell squat
6 jumps over dumbell

FITNESS

Strength
3×10 One Arm Ring Row 10/10
3×10 Seated DB Strict Press 10/10
3×7 Strict TTB/Leg Raises
3×20 HS Hold Marching/HS Hold

WOD
Amrap 15min
2,4,6,8,10,12,14…Etc
db Snatch 24/16
Cal Row
Ring Dips
Box Jumps Over

BURNOUT

AMRAP 6
50 double unders/100 singles
16 dumbell snatch
20 push ups

REST 1

AMRAP 6
250m run
16 dumbell one arm thrusters
20 v-ups

REST 1

AMRAP 6
15/12 Calories row
16 goblet squat
20 weighted sit ups

core strength
2 sets
30 russian twists
25 v-ups
20”hollow hold

FITNESS

Strength
Find 1RM Front Squat

WOD
Team of 2
For Time
40 TTB/Leg Raises
40 Burpees
40 Squat Clean 40kg/30kg
30 TTB/Leg Raises
30 Burpees
30 Squat Clean 60kg/40kg
20 TTB/Leg Raises
20 Burpees
20 Squat Clean 80kg/50kg
10 TTB/Leg Raises
10 Burpees
10 Squat Clean 100kg/60kg

BURNOUT

FOR TIME
10-12-14-16-18-16-14-12-10
burpees
box jumps
calories row
*250m run together between rounds

FITNESS 

Team of 2
With a running clock
0:00-10:00
find 3 rm hang clean

10:00-12:00
rest

12:00-28:00
for time
20 burpee box jumps
50 swings 24/16
20 burpee box jumps
50 front squat 45/30
20 burpee box jumps
50 one arm kb push press
20 burpee box jumps
50 thrusters 45/30

28:00-29:00
rest

29:00 – 37:00
1000m run together
max hang clean 50/35

FITNESS

skill: rope climbs

strength
3 sets of
3-4 rope pull ups
3-5 wallwalk 3” pause at the top
20 alternate v-ups

rest 1′

WOD
Emom 20′
1. 25 du + max cal row
2. rest
3. 25 du + max rope climbs
3. rest

BURNOUT

4 Rounds
24/18 calories row
24 mountain climbers
16 one arm hang clean and press

REST 2

4 Rounds
250m run
24 renegade rows
16 one arm hang clean and press

FITNESS

STRENGTH
Every 1:30” for 9 sets
1 pause 2” clean below the knees + 1 squat clean
build up

wod
12 rnds of
3 devil press 2×20/2×12,5
4 push press
6 box step up

BURNOUT

2 rounds

ΑΜRAP 6
buy in:250m run
12 goblet squat
12 box jumps over
30 double unders

REST 1

AMRAP 6
buy in:250m run
12 plate ground to overhead
12 push ups
12/10 calories row

FITNESS

STRENGTH
In a 12′ window find 3rm deadlift

wod
Team of 2
for time:
1000m row /bike/run

then

3 rounds each i go you go
50 du
8 power snatch 45/30

then

3 rounds each i go you go
50 du
12 ohs

then

1000m row/bike/run

BURNOUT

Emom 30(45”-15”)
-hollow hold
-side plank rotation(right side)
-side plank rotation(left side)
-shuttle run
-burpees
-rest

FITNESS

STRENGTH
In a 12′ window find 3 rm back squat

wod
For time:
Team of 2
500m run together
50 hang clean and jerk 60/40
30 synchro burpees
500m run together
40 clusters
20 synchro burpees
500m run together

BURNOUT

TEAM OF 2

FOR TIME

2 rounds
30 single arm devil press
250m run together
40 push ups
50 v-ups
30 single arm thrusters
40 syncronized burpees

FITNESS

STRENGTH
In a 10′ window
find 3 rm deadlift

wod
Amrap 6′
15 front squat 40/30
15 t2b

rest 3′

Amrap 6′

8 s2oh 60/40

rest 3′

Αmrap 6
5 deadlift 100/70
3 bar muscle up/ 8 pull ups

FITNESS

STRENGTH
3 sets of
8+8 deficit reverse lunges
10 goblet squat 1+1/4
8+8 hip bridge leg on bench

rest 1:30”

Team of 2
5km row

every 3′
20 burpees over ( 10 each athlete)

BURNOUT

FOR TIME

5 Rounds
8 weighted box step overs
12 dumbell hang snatch
16 calories runner

REST 2

5 Rounds
8 box jump over
12 dumbell hang clean and jerk
16 calories bike

FITNESS

STRENGTH
Every 2′ for 12′
5 push press 3” pause at the dip on each rep

skill: butterfly pull ups or kipping

wod
Amrap 7′
9 pull ups
12 one arm db hang clean and jerk
15 wallballs

rest 1′

repeat

BURNOUT

“BODYBUILDING BURNOUT”
3 ROUNDS
8 poliquin raises
10 press ups flyes
12 dumbell strict press

REST 1MIN B2N

THEN

3 ROUNDS
10 one leg hip thrusts(each leg)
10 split squats(each leg)
8 clamshell plank(each leg)

REST 1 MIN B2N

THEN

3 ROUNDS
10 dumbell cossack deadlift(each side)
30”adductor side plank(each side)

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC

FITNESS

STRENGTH
Every 2′ for 12′
3 front squat
build up

skill: squat snatch

wod
Emom 20′
1. 30 du + max squat snatches
2. rest
3. max burpee box jumps
4. rest

BURNOUT

Every 2 for 30
-12 one arm devil press
Amrap reverse burpees
-12 burpees over dumbell
Amrap a block squats
-250m run
-REST

FITNESS

STRENGTH
3 sets of
15 floor presses
5 strict chin ups
3 wallwalk with 3” pause at the top

rest 1:30”

skil: hspu

wod
3 sets of
500m row
15 hspu
15 t2b

cap 12′

BURNOUT

AMRAP 9
15/12 calories row
15 push ups
60 double unders/120 jump rope

REST 1

AMRAP 9
250m run
20 weighted lunges
15 box jumps

REST 1

AMRAP 9
30 m.climbers
20 air squat
15 burpees

FITNESS

STRENGTH
Every 2′ for 12′
2 sets of
1 power clean + 1 squat clean
*drop the bar each rep
build up

Team of 2

Amrap 22′

partner A: 8 hang squat clean 50/35 + 8 burpees over bar
partner B: max cals
(then change)
if you manage to complete 200 cals

then

Amrap i go you go
5 clean and jerk 60/40
10 hand release push ups

BURNOUT

3 rounds
16 one arm dumbell thrusters
24 v-ups

Rest 2

3 Rounds
16 dumbell snatch
24 weighted sit ups

Rest 2

3 Rounds
16 burpees
250m run

FITNESS

STRENGTH
Every 2′ for 12′
5 reps deadlift with 3” pause at the top

WOD
42-30-18
Thrusters 45/30
pull ups

rest 2′

42-30-18
devil press
250m run together after each round

FITNESS

STRENGTH
3 sets of
8 db bench press 3” pause at the bottom
12 reverse flys
8 one arm db row each arm

rest 1:30”

skill: hspu

wod
7 rnds of
7 hspu
7 burpee box jumps
21 air squat

BURNOUT

AMRAP 14
250m run
15 ground to overhead
12 v-ups
10 renegade rows

REST 2

AMRAP 14
300/250m row
15 dumbell squat
12 leg raises
10 push ups

FITNESS

STRENGTH
3 sets of
8 split squat 1+1/4
8 stagger deadlift with 2 dbs ( each leg )
20 frog pumbs

rest 1:30”

skill: row

wod
Emom 20′
1. 15/12 cal row
2. 20 wallballs
3. 20 swings 24/16
4. rest

BURNOUT

AMRAP 8
25 burpees
20 box jump over
15 dumbell push press
max calories row

REST 2

AMRAP 8
25 dumbell push press
20 burpees
15 box jump over
max shuttle runs

REST 2

AMRAP 8
25 box jump over
20 dumbell push press
15 burpees
max double unders/singles

FITNESS

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

wod
Team of 2
for time
200 du
then
2 rounds
30 power snatch 45/35
20 burpees over bar
then
50 cal bike/run
then
2 rounds
30 ohs
20 pull ups
then
200 du

cap 23′

BURNOUT

EVERY 2 FOR 30
-350/300m row,20 push ups
-10 hollow rocks,10 v-ups,10 weighted sit ups,10”hollow hold
-15 swings,15 goblet squat,15 russian twists

FITNESS

STRENGTH
12-9-6
strict chin ups
strict hspu with 3” pause at the top /strict press 2dbs
deficit push ups
reverse grip ring rows

skill: pistols

wod
4 sets of:
3′ amrap
2 rounds
8 t2b
10 pistols / lunges weighted
max cal row

rest 1′ b2n sets

BURNOUT

FOR TIME
8-16-24-16-8
wall balls
calories runner
one arm devil press

40 double unders/80 singles after each round

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat 1+1/4
build up

wod
Team of 2
for time:
50 box jump over
30 clean and jerk 50/35
50 burpees
30 clean and jerk 60/40
50 box jump over
50 burpees over bar

BURNOUT

FOR TIME

5 rounds
250m run
15 v-ups
15 dumbell thrusters
15 leg raises
25/20 calories row

FITNESS

WITH A RUNNING CLOCK

0:00 – 10:00
find a heavy complex of
2 clean deadlift + 2 power clean + 2 front squat

10:00 – 12:00
rest

12:00 – 24:00
Amrap
12 devil press
24 db front squat
36 cal row/ski/bike

24:00 – 26:00
rest

26:00 – 38:00
For time :
12 burpee box jumps
24 step over
36 ttb

FITNESS 

STRENGTH
Every 1:30” for 9 sets
5 push press pause 3” at the dip
build up

Wod
15-12-9-6-9-12-15
sdhp 45/35
front squat
push press

then
tabata hollow rocks

BURNOUT 

AMRAP 14
250m row
5 dumbell leg complex(2 front rack lunges+2 squats)
10 box jumps

REST 2

AMRAP 14
250m run
5 dumbell push complex(3 dumbell push ups+3 dumbell press)
10 box jump over

FITNESS

STRENGTH
Every 2′ for 10′
4 deadlift 3” pause under the knee
start 60% and build up

wod
Team of 2
12 rnds of ( i go you go)
5 power snatch 45/35
7 ohs
9 hspu/12 hand release

BURNOUT 

FOR TIME

1 round
100 double unders/200 singles
35 burpees

rest 1min

2 rounds
20 plate overhead lunges
20 burpees

rest 1min

3 rounds
18/14 calories row
80 double unders/160 singles

rest 1min

4 rounds
15 v-ups
15 sit ups
15 hollow rocks

FITNESS 

STRENGTH
3 sets of:
12 incline db bench press
12 db chest supported row
20” chin up hold

rest 1:30”

skill: ring muscle up

WOD
Amrap 6′
3 ring muscle up or any transition
6 burpee to target
50 du

rest 1′

repeat

BURNOUT 

EVERY 3 FOR 30
-15/12 Calories runner
15 double dumbell ground to overhead
20 v-ups
-15/12 calories bike
15 half man makers
20 leg raises

FITNESS

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

WOD

TEAM OF 2
For time:
60 cal row
42 clusters 45/35
42 pull ups
50 cal row
30 clean 60/40
30 pull ups
40 cal row
18 clean and jerk 70/50
18 pull ups

BURNOUT

TEAM OF 2

AMRAP 30
50 box jumps over
40 calories row
30 syncronized burpees
250m run togethers
30 syncronized air squat
40 push ups
50 partner med-ball sit ups

FITNESS

STRENGTH
4 sets of
8 bench press
10 bent over row

rest 1′ b2n sets

wod
Team of 2
buy in: 1000m run

then
3 rnds of
30 ohs 45/35
30 swings 24/16
30 cal row

FITNESS

STRENGTH ( for time)
12-9-6-9-12
strict ring dips

*15 v-ups + 10 hollow rocks

skill: hspu

WOD
Amrap 15′
40 box jumps
30 burpees to target
20 hspu or pike push ups

BURNOUT

AMRAP 14
3-6-9-12-15….
burpees double jump over dumbell
calories bike
one arm dumbell push press

REST 2

AMRAP 14
3-6-9-12-15…
swings
calories runner
hand release push ups

FITNESS

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

wod
for time:
5 rnds of
7 power snatch 45/35
14 t2b
30 air squat

BURNOUT

“BODYBUILDING BURNOUT”
3 ROUNDS
12 cyclist goblet squat
30” wall sit

REST 1MIN B2N

THEN

2 ROUNDS
16 walking lunges
8 high box step ups(each leg)
12 deficit sumo romanian deadlifts

REST 1 MIN B2N

THEN

3 ROUNDS
15 arnold press
15 powell raises from side plank(each arm)

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC

FITNESS

STRENGTH
Front squat
Every 2′ for 10′
4 reps 3” pause at the botom 70%

skill: bar muscle up

wod
5 sets of
2′ on – 2′ off
12-15 cal row
6-8 burpees
max bar muscle up /pull ups

BURNOUT

EVERY 3 MIN FOR 30MIN
-30 double unders/60 jump rope
20 v-ups
20/18 calories row
-15 burpees to plate
20 weighted sit ups
20 ground to overhead

FITNESS

STRENGTH
15-12-9-6
weighted close grip push ups
12-9-6-3
strict pull ups

skill: hswalk

wod
Amrap 12′
10m hswalk / 2-3 wallwalk
10 one arm hang clean and jerk
50 du
6 single arm devil press

BURNOUT

Amrap 6
150m/100m runner
15 wall balls
15 push ups

REST 1

Amrap 6
250m/200m row
20 goblet lunges
20 weighted sit ups

REST 1

Amrap 6
15/12 calories bike
10 man makers
10 goblet squat

FITNESS

STRENGTH
Every 1:30” for 10 sets
1 clean pull + 1 hang squat clean + 1 front squat
build up start from 60% 1rm clean

wod
Team of 2
for time
2 rounds of:
30 clean and jerk 60/40
100 wallballs
60 cal row

cap 22′

BURNOUT

AMRAP 10
12 one arm dumbell thrusters
12 box jump over
12 burpees over dumbell

REST 1

AMRAP 10
12 one arm devil press
12 step over
12 leg raises

REST 1

AMRAP 5
20 alternating v-ups
20 dumbell pull throughs
20 body saw plank

FITNESS

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

TEAMS OF 2
With A Running Clock

0-8′
2,4,6,8,10,12,….
Deadlift 100/70
Synchronized Burpees

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

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

FITNESS

STRENGTH
4 sets of
12 weighted sit ups slow eccentric
20 alternating v-sit ups
8 strict t2b /legraises
30” weighted plank

rest 1:30”

WOD
for time:
21 pull ups
42 du
21 thrusters 42,5/30
18 c2b
36 du
18 thrusters 52/35
15 bar muscle up
30 du
15 thrusters 60/40

cap 12′

BURNOUT

EVERY 2 FOR 30
-350/300m row
-2 x(15m run+15m broad jumps+15m lunges+15m bear walk)
-120 double unders/240 singles

FITNESS

STRENGTH
Deadlift
Every 2′ for 10′
set 1: 5 reps 70%
set 2: 2 reps 85%
set 3: 5 reps 70%
set 4: 2 reps 90%
set 5: 10 reps 60%

WOD
4 sets of
Amrap 4′
5 hang squat clean 60/40
35 du
5 jerk
35 du

rest 2′ b2n sets

BURNOUT 

“BODYBUILDING BURNOUT”
3 ROUNDS
8 supine ring rows
10 hammer curls
12 zottman curls

REST 1MIN B2N

THEN

3 ROUNDS
10 one leg romanian deadlift(each leg)
15 sumo squat
10 one leg hip thrusts(each leg)

REST 1 MIN B2N

THEN

3 ROUNDS
20 body saw plank
20 hollow rocks

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC

FITNESS

STRENGTH
3 sets of
6 strict chin ups weighted if possible
8 strict hspu with 2” pause at the bottom /pike push ups
10 external rotations and press with 2 small plates

rest 1:30

wod
Amrap 5′
30 wallball
20 cal row
max one arm hang clean and jerk

rest 2′

Amrap 5′
30 one arm hang clean and jerk
20 wallball
max cal row

rest 2′

Amrap 5′
30 cal row
20 one arm hang clean and jerk
max wallball

BURNOUT

FOR TIME
3 rounds
16 weighted reverse lunges
12 dumbell ground to overhead
15/12 calories runner

THEN

3 rounds
12 goblet squat
40 double unders/80 singles
12 burpees

THEN

3 rounds
12 push ups
15/12 calories row
20 v-ups

FITNESS

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

TEAM OF 2

Amrap 20′
60 cal row
60 t2b
100 swings
60 single arm oh lunges
60 pull ups

FITNESS

STRENGTH ( for time)
21-18-15-12-9
v-ups
weighted sit ups
*after every round 20 side plank rotations 10 each side

OPEN WOD 22.2
for time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
deadlift 102/70kg
bar facing burpees

cap 10′

BURNOUT

AMRAP 14
250m run
15 swings
12 v-ups
10 renegade rows

REST 2

AMRAP 14
300/250m row
15 goblet squat
12 weighted sit ups
10 push ups

FITNESS 

STRENGTH
4 sets of
8 back squat 60%

rest 2′ b2n sets

wod
5 sets of
Amrap 4′
3 power clean
6 push ups
9 wallball
30 du

rest 1′

BURNOUT 

2 ROUNDS

Amrap 4
10 burpees over dumbell
10 one arm dumbell thrusters(each arm)
10/8 calories row

REST 1

Amrap 4
10 push ups
10 dumbell strict press(each arm)
10/8 calories row

REST 1

Amrap 4
10 leg raises
20 dumbell squat
10/8 calories row

REST 1

FITNESS

SKILL: Snatch

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

TEAM OF 2

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

BURNOUT

AMRAP 30
100 Double unders/200 singles unders
25 push ups
300/250m row
20 v-ups
250m run/500m run/750m run/1000m run
15 reverse burpees

after each round add one more lap outside

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
12/9 Cal Row/ski
24 pistols/ any progression

REST 2

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

BURNOUT

“BODYBUILDING BURNOUT”
3 ROUNDS
8 Dumbell overhead tricep extension(each arm)
10 skull crushers
12 box diamond push ups

REST 1MIN B2N

THEN

3 ROUNDS
12 kettlebell good mornings
15 high box step ups(each leg)
25 frog pumps

REST 1 MIN B2N

THEN

3 ROUNDS
12 lateral raise
20 deficit split squats

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC

FITNESS

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

WOD

Amrap 22′

Team of 2

5 rounds each of( work simultaneously)

Partner A: 10 hang clean + 8 jerk ( 60/40)

Partner B: 7 burpees + 7 pull ups

then
if any time remaining
max reps clean and jerk change every 3 reps

BURNOUT

TEAM OF 2

3 ROUNDS
50/40 calories row
40m front rack dumbell walking lunges
30 dumbell ground to overhead
20 leg raises
10 half man makers

FITNESS

WOD
Team of 2

Strength
in a 10′ window find a heavy complex of
1 power clean + 1 thruster + 1 jerk

then

rest 2′

12:00 – 34:00
for time
5 rnds
250m run together (with a 10kg plate for men 5kg for women )
30 t2b
40 wallballs

FITNESS

STRENGTH
Core strength
Emom 12′
1. 10 hollow rocks + 10 v-ups
2. 30” side plank on bench (R)
3. 4 turkish get ups
4. 30” side plank one bench (L)

WOD
Open 22.1
AMRAP 15min
3 x Wall Walks
12 x DB Snatches 22.5/15
15 x Box Jumps Over 60cm/50cm

BURNOUT 

AMRAP 13
4 rounds
12 dumbell strict press
10 half man makers
8 box jumps over

max calories runner in the remaining time

REST 2

AMRAP 13
4 rounds
12 dumbell push press
10 renegade rows
8 box jumps

max calories bike in the remaining time

FITNESS

STRENGTH
Every 2′ for 10′
6 strict press with 1+1/4

wod
5 sets of
Amrap 3′
50 du
15/12 cal row/bike/ski/run
max power snatch 45/35

BURNOUT

2 ROUNDS

AMRAP 4
15 burpees
15 wall balls
15 ab-mat sit ups

REST 2

AMRAP 4
15 Reverse burpees
15 swings
15 push ups

REST 2

AMRAP 4
15 Devil press
15 goblet squat
15/12 calories row

FITNESS

STRENGTH
Every 2′ for 10′
set 1: 8 deadlift 60%
set 2: 4 deadlift 75%
set 3: 8 deadlift 60%
set 4: 4 deadlift 80%
set 5: 10 deadlift 50%

WOD
Team of 2
for time
20 rnds of
7 thrusters 45/35
7 hang clean
7 t2b

BURNOUT

ΕΜΟΜ 30
-15/12 Calories bike/row/runner
-12 double dumbell ground to overhead+6 step ups
-60 double unders
-12 hollow rocks+12 v-ups

FITNESS

STRENGTH
4 rnds of
5- 8 strict pull ups / 3-4 weighted
10 slow eccentric db strict press
15 reverse flys slow eccentric

rest 1:30”

skill: row

wod
Amrap 12′
12 cal row
10 box jump over
12 cal row
4 wallwalk

BURNOUT

“BODYBUILDING BURNOUT”
3 ROUNDS
15 Seated leg lifts
15 leg raises on stall bar
15 weighted sit ups

REST 1MIN B2N

THEN

3 ROUNDS
15 deficit hip abduction(each leg)
15 elevated foot glute bridge
15 curtsy lunges(each leg)

REST 1 MIN B2N

THEN

3 ROUNDS
15 arnold press
15 powell raises from side plank(each arm)

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC

FITNESS

STRENGTH
Emom 10′
1. 5 back squat
2. 3 front squat

all percentages 80% of 1 rm front squat

WOD
For time:
Amrap 22′
2 rnds machoman ( i go you go)
2 rnds cindy ( i go you go)
30 burpees over bar ( split as you wish)

*machoman = 3 power clean + 3 front squat + 3 jerk

*cindy= 5 pull ups + 10 push ups + 15 air squat

BURNOUT

5 rounds
30 push ups
21 v-ups
400m row
21 box jumps
30 sumo deadlift

FITNESS

STRENGTH
3 sets of
12 split squat 1+1/4
12 deficit rdls
20” single leg hip thrust hold each leg

rest 1:30”

Team of 2
for time
buy in: 60 cal row

then

3 rounds of:
30 one arm hang clean and jerk 22,5/15
30 burpees

then

60 cal row

3 rounds of:
30 deadlift 100/80
30 burpees

FITNESS

SKILL: rope climb

3 sets of
5 rope pull ups / chin ups
4 wallwalk
10 db bent over row

rest 1:30”

wod
Emom 20′
1. 15 /12 cal row
2. 2-3 rope climb
3. 60-75 du
4. 6-10 hspu /pike push ups

BURNOUT

AMRAP 7′
21/16 cal Row
15 Half man makers
9 Dumbell squats

REST 1

AMRAP 7′
15/12 cal Bike
12 Dumbell push press
9 Swings

REST 1

AMRAP 7′
40m Sled push
20 Dumbell step ups
10 Curl and press

FITNESS

CORE STRENGTH
4 SETS OF
30” side plank rotations (R)
20 alternate v-ups
30” side plank rotations (L)
12 weighted sit ups anchored legs
slow eccentric

rest 1:00′

WOD
Team of 2
12 rnds of ( i go you go)
5 devil press
5 db front squat
5 db hang clean
5 step over

BURNOUT

TEAM OF 2

AMRAP 30′

40 Partner sit ups
40 Partner wall balls
40 Jumps over partner (holding plank)
250m run togehter
40 leg raises
40 burpees
40 push ups

FITNESS

STRENGTH
Emom 10′
1. 2 back squat 85%
2. 30” weighted wallsit

skill: power snatch

wod
2 sets of
Amrap 7′
5 power snatch 50/35
5 box jump over
5 t2b

* after each round increase 1 rep each exercise

rest 2′

BURNOUT

EVERY 3 FOR 30
-75 double unders/150 singles
20 v-ups
15 double dumbell snatch
-20/18 Calories row
20 weighted sit ups
16 one arm devil press

FITNESS

STRENGTH
3 sets of
12-15 heavy floor presses
5 weighted chin ups 2” pause at the top
3 wallwalk 3” pause at the top

rest 1:30”

skill: butterfly pull ups /kipping pull ups

wod
3 rounds of
25 wallballs
50 du
15 pull ups
50 du
15 hand release push ups

BURNOUT

“BODYBUILDING BURNOUT”
3 ROUNDS
12 goblet cyclist squats
30” weighted wall sit
16 walking lunges

REST 1MIN B2N

THEN

3 ROUNDS
15 clamshell plank(each leg)
15 single leg hip thrusters(each leg)
15 single leg romanian deadlift(each leg)
15 box pistols(each leg)

REST 1 MIN B2N

THEN

3 ROUNDS
12 deep strech push ups w/dumbells
12 diamond push ups
12 up-downs

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC

FITNESS

STRENGTH
Every 2′ for 10′
1 clean pull + 1 squat clean + 1 front squat + 1 jerk
start with 50% and build up

Wod
Team of 2
Amrap 10′(i go you go)
10 cal row
5 power clean 60/35

rest 2′

Amrap 10′
5 synchro burpees
20 front squat 50/35
5 synchro burpees
20 push press

BURNOUT

TEAM OF 2

FOR TIME
30 syncronized burpees over dumbells
40 box jumps
30 wall balls
30 syncronized burpees over dumbells
40 box jump over
500 meters run together
30 dumbell thrusters
40 box jumps
40 burpees
30 dumbell front squat
40 box jump over
40 burpees

FITNESS

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

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

After Each Round 1 Rep DB Complex

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

FITNESS

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

SKILL: Ring mu

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

rest 2′

Amrap 7′
15 row
4 wallwalk

BURNOUT

FOR TIME

3 ROUNDS
15 swings
20 wall balls
20 calories runner

then

3 ROUNDS
15 goblet squat
20 push ups
20 calories row

then

3 ROUNDS
15 air squat
20 v-ups
20 calories bike

FITNESS

SKILL: squat snatch

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

WOD
Team of 2

150 cal bike /row

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

BURNOUT

3 SETS OF

AMRAP 4
15 burpee box jump over
20 weighted sit ups
amrap calories row

3 SETS OF

AMRAP 4
15 Half man makers
20 leg raises
amrap double unders/singles

FITNESS

STRENGTH
3 sets of
20(10 each arm) reps of one am dumbell row
20(10 each arm) reps of one arm db bench press while left arm
works isometrically

WOD
3 rounds of:
20 deadlift (60/45)
15 thrusters (60/45)

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

BURNOUT

“BODYBUILDING BURNOUT”
3 ROUNDS
16 split squats
16 deficit sumo deadlift
30 hip thrusts(back on box or bench)

REST 1MIN B2N

THEN

3 ROUNDS
15 v-ups
15 v-sit ups
15 hollow rocks
15”hollow hold

REST 1 MIN B2N

THEN

3 ROUNDS
12 zottman curl
12 ring face pulls
12 close grip push ups

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC

FITNESS

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

Skill: hspu

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

BURNOUT

TEAM OF 2

AMRAP 32
60 calories runner
40 dumbell thrusters
20 swings
40 calories runner
30 dumbell front squat
20 swings
20 calories runner
20 dumbell push press
20 swings

FITNESS

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

SKILL: clean and jerk

WOD

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

BURNOUT

AMRAP 12
3-6-9-12-15-18…
box jump over
double dumbell ground to overhead
leg raises

REST 2

AMRAP 12
15 wall balls
10 push ups
15/12 calories row

REST 2

FOR TIME
40 burpees

FITNESS

team of 2
with a running clock
0:00 – 10:00
find a heavy complex of
2 squat clean + 2 power clean

10:00 – 12:00
rest

12:00 – 32:00
Amrap
50 cal row
20 clean and jerk 60/40
50 burpees to target
20 bear complex

32:00-35:00
max dead hang from the pull up bar
if you break 10 synchro push ups

FITNESS

STRENGTH
3 sets of
10 heavy goblet cyclist squat 1+1/4
20”-30” iso hold each leg in lunge position weighted
30 weighted hip thrust back on bench or a box

rest 1:30”

wod
7 rounds for time:
3 man maker
4 hang clean
5 push press
8 step over

BURNOUT

FOR TIME
21-18-15-12-9
dumbell curl and press
half man makers
calories runner

REST 2

FOR TIME
21-18-15-12-9
One arm devil press
v-ups
calories ski

FITNESS

CORE STRENGTH
3 rounds of:
20 alternate v-ups
45” weighted plank
20 hip raises
45” russian twists

rest 1:30”

skill: hspu or hswalk

wod
3 sets of :
Amrap 5′
15 wallballs
5 hspu or 7,5m hswalk
10 t2b
5 hspu or 7,5m hswalk
rest 1′ b2n sets

BURNOUT

EMOM 30
-15/12 calories row
-12 burpees
-15 box jump over
-40 du/80 singles
-rest

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift 3” down 2” pause under the knee 75%

WOD
For time :
4 rnds of
500m run/row
8 snatch 40/30
50 du

BURNOUT

EVERY 4 FOR 32 MIN

On the 0-8-16-24
20 V-ups
12 Renegade rows
20 Dumbell push press

On the 4-12-20-28
20 Wall balls
20/16 Calories row
20 Weighted Step ups

FITNESS

STRENGTH
3 rounds of
10 arnold presses
5 strict chin ups weighted if possible
3 wallwalk pause 3” at the top

rest 1:30”

skill: bar muscle up

wod
2 sets of :
Amrap 6′
12 one arm hang clean and jerk 25/15
10 burpees
5 bar muscle up/5 pull ups + 5 push ups or dips

rest 2′ b2n

BURNOUT

2 rounds

ΑΜRAP 7
4 dumbell thrusters
8 leg raises
40 jump rope

REST 1

AMRAP 7
4 dumbell ground to overhead
8 calories bike/runner
40 jump rope

FITNESS

STRENGTH
Every 2′ for 10′
1 clean pull + 1 squat clean + 1 front squat

*After every set increase 1 rep on the squat cleans and build up

WOD
team of 2
for time:
40 cal row
30 clusters 50/35
40 cal row
30 t2b
40 cal row
30 clusters
40 cal row
30 t2b

BURNOUT

TEAM OF 2
50-40-30-20-10
box jumps
burpees
calories row
lunges
push ups

FITNESS

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

wod
Team of 2
for time
1000m run
then
3 rounds of
30 g2oh 45/30
20 burpee pull ups
30 ohs
then
1000m run

FITNESS

STRENGTH
3 sets of
10 each leg back foot elevated split squat 1+1/4
30” wallsit weighted
10 each leg stager deadlift with 2 dbs

rest 1:30”

wod
Emom 20′
1.15 cal row
2. 15-20 box jump over
3. 50 du
4. 15 t2b
5. rest

BURNOUT

Team of 2

Amrap 30min
600m Bike
30 Push ups
30 Air Squats
300m Skierg
30 Burpees

FITNESS

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

wod
Team of 2
For time
buy in: 30 clean and jerk 60/40
then
2 rounds of
50 wallballs
50 cal row
then
cash out: 30 clean and jerk

cap 20′

BURNOUT

AMRAP 30
400/300m row
20 v-ups
20 burpees
300/250m row
20 weighted sit ups
20 push ups
200/150m row
20 sit ups
20 down ups

FITNESS

STRENGTH
Team of 2
with a running clock 0:00-10:00
find a heavy complex of
1 clean pull + 1 power clean + 1 squat clean + 1 jerk

0:00-12:00
rest

12:00-24:00
amrap i go you go
3 squat clean 60/40
6 burpees over bar
9 push press

24:00-26:00
rest

26:00-38:00
amrap (split as you wish)
20 cal row
20 deadlift 80/60
20 t2b

FITNESS

CORE STRENGTH
3 rnds of
20 side plank rotations
10 strict t2b
20 alternate v-ups
10 hip pikes on the rower

rest 1:30”

skil: pistols

wod
Amrap 13′
5 strict hspu
10 pistols
15 box jump over
35 du

BURNOUT

21-15-9
calories runner/bike/ski
one arm devil press
goblet squat
60 double unders/120 singles after each round

then

12-15-18
calories runner/bike/ski
one arm dumbell thusters
down ups
60 double unders/120 singles after each round

FITNESS

STRENGTH
Every 2′ for 10′
10 front rack reverse lunges
build up

wod
4 sets of:
3′ amrap
20 wallballs
12-15 pull ups
max devil press

rest 1′

BURNOUT

4 ROUNDS
25 box jump over
20 dumbell push press
15 leg raises
10 half man makers

FITNESS

STRENGTH
Every 2′ for 10′
5 strict press 1+1/4

wod
For time :

buy in: 1000m row or ski
then
3 rounds of:
15 power snatch
35 du
15 ohs
35 du

BURNOUT

EVERY 3 FOR 9
-20/16 Calories row
14 burpees over row
-20 sit ups
15 wall balls
10 push ups
-20 step over weighted
50 double unders/100 singles

REST 2 AND REPEAT 2 MORE TIMES

FITNESS

skill: rope climb

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

rest 1:30”

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

BURNOUT

TEAM OF 2

3 SETS

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

REST 2

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

FITNESS

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

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

BURNOUT

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

FITNESS

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

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

FITNESS

skill: ring muscle up

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

rest 1:30”

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

BURNOUT

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

REST 2

FOR TIME
50/40 calories bike

cap 4

REST 2

FOR TIME
50/40 calories runner

cap 4

REST 2

FOR TIME
50 buprees to target

cap 4

FITNESS

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

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

rest 2′ b2n sets

BURNOUT

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

REST 1

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

REST 1

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

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

FITNESS

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

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

BURNOUT

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

FITNESS

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

skill: row

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

cap:17′

BURNOUT

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

REST 3

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

FITNESS

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

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

BURNOUT

FOR TIME

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

FITNESS

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

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

FITNESS

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

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

cap: 20′

BURNOUT

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

then

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

FITNESS

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

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

BURNOUT

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

REST 3 MIN

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

REST 3 MIN

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

FITNESS

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

rest 1:30”

skill: bar muscle up

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

BURNOUT

2 ROUNDS

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

REST 1

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

REST 1

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

FITNESS

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

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

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

cap: 24′

BURNOUT

TEAM OF 2

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

FITNESS

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

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

rest 2′

Amrap 8′
5 clusters
10m hswalk/3 wallwalk

BURNOUT

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

then 2 min rest to

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

FITNESS

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

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

rest 2′ b2n sets

BURNOUT

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

FITNESS

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

rest 1:30”

skill: t2b

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

BURNOUT

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

REST 2

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

REST 2

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

FITNESS

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

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

BURNOUT

TEAM OF 2

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

FITNESS

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

cap 15′

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

BURNOUT

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

rest 3′

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

rest 3′

FOR TIME
1000m run

FITNESS

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

cap 36′

BURNOUT

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

REST 3

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

FITNESS

SKILL: rope climbs

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

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

BURNOUT

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

FITNESS

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

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

rest 2′

Amrap 10′
20 hang clean
20 cal
20 t2b

BURNOUT

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

FITNESS

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

wod

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

FITNESS

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

rest 1:30”

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

rest 2′ b2n sets

BURNOUT

3 ROUNDS

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

REST 2

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

REST 2

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

FITNESS

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

skill: snatch

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

rest 2′

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

BURNOUT

TEAM OF 2

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

FITNESS

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

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

rest 2′ b2n sets

BURNOUT

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

FITNESS

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

rest 1:30”

skill: bar muscle up

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

BURNOUT

FOR TIME

3 ROUNDS

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

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

REST 3

FITNESS

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

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

BURNOUT

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

then

21-15-9
push ups
curl and press
burpees

then

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

FITNESS

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

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

A.8 g2oh 40/30
10 bar facing burpees

B. 19 wallball
19 cal row

FITNESS

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

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

BURNOUT

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

rest 2

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

rest 2

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

FITNESS

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

rest 1:30”

skill:hspu or hswalk

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

BURNOUT

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

FITNESS

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

Skill: snatch

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

BURNOUT

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

REST 1

AMRAP 4
21 wall balls
15 burpees
max reps row

REST 1

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

REST1

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

FITNESS

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

rest 1:30”

skill:row

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

cap: 13′

BURN OUT

TEAM OF 2

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

FITNESS

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

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

BURNOUT

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

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

FITNESS

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

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

FITNESS

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

rest 1:30”

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

BURNOUT

TEAM OF 2

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

THEN

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

FITNESS

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

skill: butterfly pull ups/kipping pull ups

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

BURNOUT

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

REST 1

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

REST 1

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

REST 2

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

FITNESS

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

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

CAP:16′

BURNOUT

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

FITNESS

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

rest 1:30”

skill: hspu

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

BURNOUT

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

FITNESS

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

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

BURNOUT

TEAM OF 2

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

FITNESS

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

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

FITNESS

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

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

cap 23′

BURNOUT

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

*After Each Round ADD 10 Reps
for each Exercise

FITNESS

skill: bar muscle up

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

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

rest 1′

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

BURNOUT

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

FITNESS

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

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

BURNOUT

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

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

FITNESS

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

rest 1:30”

skill: hspu

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

BURNOUT

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

FITNESS

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

wod

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

*1 cluster + 1 back rack thruster

BURNOUT

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

FITNESS

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

rest 1:30”

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

cap 23′

FITNESS

skill: ring muscle up

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

rest 1:30”

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

BURNOUT

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

REST 2

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

FITNESS

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

1′ rest

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

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

BURNOUT

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

FITNESS

STRENGTH
skill: snatch

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

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

cap 18′

BURNOUT

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

then

3 ROUNDS
500m ski
250m run

then

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

FITNESS

skill: rope climb

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

rest 1:30”

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

BURNOUT

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

REST 1

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

REST 1

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

FITNESS

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

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

cap 22′

BURNOUT

TEAM OF 2

FOR TIME

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

FITNESS

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

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

FITNESS

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

skill: row

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

cap: 23′

BURNOUT

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

FITNESS

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

rest 1:30”

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

BURNOUT

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

FITNESS

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

skill: snatch

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

Cap: 18′

BURNOUT

FOR TIME
1500m run

REST 1

FOR TIME
1000m ski

REST 1

FOR TIME
300 du/600 singles

REST 1

FOR TIME
80 burpees

FITNESS

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

rest 1:30”

wod
Amrap 5′
3 rounds cindy
max cal/row

rest 2′

Amrap 5′
3 rounds cindy
max burpee to target

rest 2′

Amrap 5′
3 rounds cindy
max row /ski

BURNOUT

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

REST 2

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