Redefining fitness at CrossFit Northzone.

(+30) 211 40 70 545 Monis Arkadiou 7 Mon - Fri 7.30 - 23.00, Sat 11.00 - 21.00
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WOD

WOD

17-02-2025

CF FITNESS

Strength:
Front squat
Every 2 min for 10 min
Set 1-2: 5 reps 70%
Set 3-4: 4reps 80%
Set 5: 2 reps 90%
For time:(TEAM OF 2)
Buy in 30 clean and jerk
Then
3 rounds of
100 du each one
14 squat clean
28 KB swings
Then
30 hang clean and jerk
60/40kg

ULTIMATE BURNOUT

Team of 2
AMRAP 9min
300m Ski
12 x Burpees
24 x Synchro Squats

Rest 1min

AMRAP 9min
300m Row
24 x Dual DB Thrusters
12 x Synchro Sit ups

Rest 1min

AMRAP 9min
600m Bike
24 x KB Swings
24 x KB Box Step up

15-02-2025

CF FITNESS

TEAM OF 2
IGYG
10 min amrap:
3 sh2oh
6 box jump
3 toes to bar
rest 2 min
10 min amrap:
5 power clean
5 burpees box jump over
10 pistols
rest 2 min
1 min max reps clean and jerk
rest 1 min
1 min max reps box jumps
rest 1 min
1 min max reps burpees over bar

ULTIMATE BURNOUT

Team of 2
AMRAP 30min
500m Row
30 x Weighted Sit ups
30 x Squats/ Goblet Squats
30 x Push ups
500m Ski
30 x V Sit ups
30 x Lunges
30 x Burpees
1000m Bike

 

 

14-02-2025

CF FITNESS

Skill:bar mu

TEAM OF 2
Grab Your Partner And Suffer
For time:
40 calories
30 bmu
30 Synchro Single Arm DB snatches
30 Synchro Single DB squats
30 Synchro facing burpees over DB
30 Synchro Single Arm DB deadlift
30 Synchro Single Arm DB push press
40 calories
30 Synchro Single Arm DB push press
30 Synchro Single Arm DB deadlift
30 Synchro facing burpees over DB
30 Synchro Single DB squats
30 Synchro Single Arm DB snatches
30 bmu
40 calories

ULTIMATE BURNOUT

Happy Valentines Day

Team of 2
AMRAP 8min
5-10-15-20.etc
Cal Ski
*After each set same reps
Synchro Squats

Rest 1min

AMRAP 8min
5-10-15-20..etc
Burpee/Down up over Partner
*After each set Same reps
Synchro Medball Sit ups

Rest 1min

AMRAP 8min
5-10-15-20-25…etc
Cal Bike
*After each set Same Reps
Synchro DB Snatches

13-02-2025

CF FITNESS

Strength:
Every 1:30 min for 7:30 min
Oh squat
Set 1-2:
2 reps 80%
Set 3-4: 2 reps 85%
Set 5: 1 rep 90%
rest 2 min
1 min max reps 50%
3 sets of
4 min amrap:
9 thrusters
7 hang clean
13 box jump over
40-50/25-30kg

ULTIMATE BURNOUT
EMOM x 30min
1) 40sec Max Cal Ski
2) 40sec Max Reps Lunges
3) 40sec Max Cal Row
4) 40sec Max Reps Burpees/Down ups
5) 40sec Max Cal Bike
6) 40sec Plank Hold
12-02-2025

CF FITNESS

Strength:
Back squat:
Every 2 min for 10 min
1. 70% 3reps
2. 75% 3 reps
3. 80% 2 reps
4. 85 % 2 reps
5. 90% 1 rep
Athens Throwdown 2023
For time:
50 toes to bar
150 du
50 alternate DB snatch
150 du
50 burpees over line
ULTIMATE BURNOUT

Team of 2
AMRAP 8min
Partner A: Max Reps Wall Balls
Partner B: Plank Hold
Change Positions When The Ball Touch The Floor

Rest 2min

AMRAP 8min
Partner A: Max Cal Row
Partner B: Wall Sit Hold
Change Positions When You Stop

Rest 2min

AMRAP 8min
Partner A: Max Cal Bike
Partner B: Max Reps Push ups/Plank To Push up
Change Positions When You Stop

11-02-2025

CF FITNESS

Skill:hswalk
10 sets of
1:30 min on /1:30 min off:
40 sec max calories
remaining time
A. max meters hsawalk
B. max meters walking lunges weighted
(Alternate between A and B)

ULTIMATE BURNOUT

AMRAP 7min
30sec Max Cal Ski
3-6-9-12…etc
Down Ups
Squats

Rest 1min

AMRAP 7min
30sec Max Cal Row
3-6-9-12..etc
Push ups
Sit ups

Rest 1min

AMRAP 7min
30sec Max Cal Bike
10-20-30-40..etc
Mountain Climbers
Russian Twists

Rest 1min

AMRAP 7min
5-10-15-20-25…etc
Trx Rows
Trx Jumping Squats
Shoulder Taps (Each Side)

10-02-2025

CF FITNESS

Strength:
Every 2 min for 12 min
Power snatch
1. 10 reps 50%
2. 8 reps 60%
3. 6 reps 70%
4. 4 reps 80%
5. 2 reps 90%
6. 1 rep 100%

For time:(Team of 2)
80 cal assault bike
60 toes to bar
40 power snatch
20 synchro burpees
40 power snatch
60 toes to bar
80 cal row

ULTIMATE BURNOUT

Team of 2
Share as you wish
Amrap 9min
12/10 cal ski
10-20-30-40…etc
Wall balls

Rest 1min

Amrap 9min
12/10 cal row
5-10-15-20-25…etc
Partner Clap push up

Rest 1min

Amrap 9min
12/10 cal bike
4-8-12-16-20…etc
Burpee to jumping squat

08-02-2025

CF FITNESS

TEAM OF 2
For time:
120 wall ball
100 cal row
80 Double Unders Each
60 power clean
80 hspu
100 cal row
120 wall ball

60/40 kg

ULTIMATE BURNOUT

Team of 2
40-30-20-10
Wall balls
Cal bike
Dual db clean and jerk
Cal ski
Box jumps

07-02-2025

CF FITNESS

BIRTHDAY WORKOUT
Skill: Butterfly Pull ups
Buy In: 41 x Burpees
Then,
AMRAP 20min
25 x Squats
2 x Dual DB Devil Press (2×30-25/2×20-15)
7 x Chest To Bar/Pull ups
19 x Box Jump Over
Then
Cash out: 84 x Calories

ULTIMATE BURNOUT

5 Sets of
40sec ON 20sec OFF
Cal Ski

Rest 30sec

5 Sets of
40sec ON 20sec OFF
Single DB Snatches

Rest 30sec

5 Sets of
40sec ON 20sec OFF
Cal Row

Rest 30sec

5 Sets of
40sec ON 20sec OFF
Burpees Over Line

Rest 30sec

5 Sets of
40sec ON 20sec OFF
Cal Bike

Rest 30sec

Then After Party

Alternate Tabata 8 Sets
20sec ON 20sec OFF
Plank Hold
Sit ups/V Ups

06-02-2025

CF FITNESS

Strength:
Deadlift
Every 2 min for 12 min
1-2. 5 reps 70%
3-4. 3 reps 80%
5. 2 reps 85%
6. 1 rep 90%
For time:
50/40 calories
3 wall walk
30 pistols
3 wall walk
30 deadlift
3 wall walk
30 burpees over bar
3 wall walk
50/40 calories
100/70kg

ULTIMATE BURNOUT

EMOM x 30min (40sec ON 20sec OFF)
1) KB Swings
2) Plank To Push up+ 1 x Push up
3) 2 x Sit ups+2 x V Ups
4) Burpee Broad Jumps
5) Walking Lunges 4 Steps Front 4 Steps Back
6) Calories
05-02-2025

CF FITNESS

Strength:
Snatch pull+hang snatch squat
Emom 3′: 70%
rest 1 min
Emom 3′: 75%
rest 1 min
Emom 3′: 80%
For time:
2-4-6-8-10-8-6-4-2
power snatches 50/35
toes to bar
rest 3 min
2-4-6-8-10-8-6-4-2
push press
burpees over bar

ULTIMATE BURNOUT

AMRAP 7min
8/5 x Cal Ski
5-10-15-20….etc
Wall Balls

Rest 1min

AMRAP 7min
8/5 x Cal Row
4-8-12-16-20…etc
Single Arm DB Hang Clean and Jerk

Rest 1min

AMRAP 7min
8/5 x Cal Bike
1-2-3-4-5-…etc
Burpee Box Jump Over

Rest 1min

AMRAP 7min
8 x Trx Row To Jumping Squats
5-10-15-20…etc
Sit ups/ V Ups

04-02-2025

CF FITNESS

Skill: hswalk
2 sets of
10 min amrap:
21 wall ball
15/12 Calories
10 Dual DB Hang Snatches
7.5m hswalk
rest 2 min between sets

ULTIMATE BURNOUT

3 Rounds of
40sec ON 20sec Off
Max Cal Ski

Rest 1min

3 Rounds of
40sec ON 20sec Off
Burpee Broad Jump

Rest 1min

3 Rounds of
40sec ON 20sec Off
Max Cal Row

Rest 1min

3 Rounds of
40sec ON 20sec Off
20sec Vups
20sec Sit ups

Rest 1min

3 Rounds of
40sec ON 20sec Off
Max Cal Bike

Rest 1min

3 Rounds of
40sec ON 20sec Off
20sec Plank to Push ups
20sec Mountain Climbers

03-02-2025

CF FITNESS

Strength:
Emom 10′:
1. 5 back squat
2. 3 front squat

(all 80% of 1 rm front squat )

22 min amrap:
4 rounds Machoman ( i go you go)
4 rounds 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

ULTIMATE BURNOUT

Team of 2
For Time
3 Rounds of
300m Ski
20 x Burpees
30 x Wall Balls

Then,

3 Rounds of
400m Row
30 x Dual DB Push Press
20 x Dual DB Lunges

Then,

3 Rounds of
700m Bike
30 x KB Swings
30 x Push Ups

01-02-2025

CF FITNESS

For time:(Team of 2)
80 calories
80 burpees over bar
80 power clean and jerk
80 burpees box jump over
80 deadlift
80 wall balls
160 du
60/45 kg

ULTIMATE BURNOUT

Tabata
Cal Ski

Rest 1min

Tabata
Dual DB Push Press

Rest 1min

Tabata
Cal Row

Rest 1min

Tabata
Squats/Jumping Squats

Rest 1min

Tabata
Cal Bike

Rest 1min

Tabata
Plank Hold

31-01-2025

CF FITNESS

Strength:
3 sets of
1. 10-10 split squat with foot elevated
2. 30 sec hshold
3. 10 around the world abs
For time:
6-5-4
rounds of Cindy
21-15-9
hspu
box jump

ULTIMATE BURNOUT

Team of 2
50-40-30-20-10
Wall Balls
Dual DB Hang Snatches
Down Ups
Calories Bike/Row/Ski

30-01-2025

CF FITNESS

Strength:
Deadlift
Every 2 min for 10 min
find your max 3 reps tng

Fir time:
20-15-10-5
power clean
toes to bar
calories
50/35kg

ULTIMATE BURNOUT

AMRAP 10min
3,6,9,12,15…etc
Cal Ski
After each set
40 x Mountain Climbers
20 x Jumping Squats

Rest 1min

AMRAP 10min
3,6,9,12,15…etc
Cal Row
After each set
10 x Push ups
5 x Burpees

Rest 1min

AMRAP 10min
3,6,9,12,15…etc
Cal Bike
After each set
10 x Sit ups
10 x V Ups
20 x Bicycle

29-01-2025

CF FITNESS 

Strength:
Every 2 min for 10 min
1 power snatch+5 oh squat
2 power snatch+4 oh squat
3 power snatch+3 oh squat
4 power snatch+2 oh squat
5 power snatch+1 oh squat
For time:
10-8-6-4-2-4-6-8-10
oh squat
facing burpees over bar
45 du each set
50-60/35-40kg

ULTIMATE BURNOUT

Team of 2
40-30-20
Cal Ski
Push ups
Squats

Then,

40-30-20
Cal Row
Dual DB Front Rack Lunges

Then,

40-30-20
Cal Bike
KB Swings

28-01-2025

CF FITNESS

Skill: bar mu
For time:
6 rounds of
7 devil press
7 squat with DBL DB on shoulder
7 bar mu
21 cal row/bike
Core Strength:
3-4 sets
10 strict toes to bar
20 v-ups
50 russian twists(no weight)

ULTIMATE BURNOUT

AMRAP 2min
Max Cal Ski

Rest 1min

AMRAP 2min
Max Reps Wall Balls

Rest 1min

AMRAP 2min
Max Cal Row

Rest 1min

AMRAP 2min
Max Reps Dual DB Hang Clean and Jerks

Rest 1min

AMRAP 2min
Max Cal Bike

Rest 1min

AMRAP 2min
Max Reps V ups

Rest 1min

27-01-2025

CF FITNESS

Strength:
Back squat
Every 2 min for 10 min
5 reps x 5 sets 70%-75%

Fot time:(Team of 2)
3 rounds of
1400 m row/run
30 step over with DBL DB
10 squat snatch
6 wall walks
50-70/35-45 kg

ULTIMATE BURNOUT

Team of 2
3 Rounds of
500m Ski
24 x Dual DB Devil Press

Then,

3 Rounds of
700m Row
24 x Burpees Over Row

Then,

3 Rounds of
1000m Bike
24 x Burpee Box Jump Over

25-01-2025

CF FITNESS 

For time:
100 oh squat
25 synchro burpees
100 box jumps
25 synchro burpees
50 ch2b
25 synchro burpees
100 calories
40/30kg

ULTIMATE BURNOUT

EMOM x 30min
1) 14/12 x Cal Ski
2) 20 x Wall Balls
3) 14/12 x Cal Row
4) 20 x Dual DB Push Press
5) 14/12 x Cal Bike
6) Plank Hold

24-01-2025

CF FITNESS

“BIRTHDAY WOD”
TEAM OF 2
Buy in 34 burpees synchro
THEN
24 min amrap:
24 toes to bar
1 wall walk synchro
20 DBL DB clean and jerk
1 wall walk synchro
25 m oh walking lunges
THEN
Cash out 1991 m row/ski

ULTIMATE BURNOUT

Team of 2
AMRAP 10min
5-10-15-20-25-30..etc
Cal Ski
After each round
10 x Synchro Single Arm DB Hang Snatches

Rest 1min

AMRAP 10min
5-10-15-20-25-30..etc
Cal Row
After each round
10 x Synchro Burpees

Rest 1min

AMRAP 10min
5-10-15-20-25-30..etc
Cal Bike
10 x Synchro Jumping Squats

23-01-2025

CF FITNESS

Strength:
Every 1:30 min for 9 min
2 clean pull
2 squat clean
(built up to 80-85%)

For time:
1-2-3-…-10
deadlift 100/65kg
10-9-8-…-1
burpees to target
every top of a working minute you do
1 squat clean
7 toes to bar

ULTIMATE BURNOUT

3 Rounds of
1min max cal ski
1min max reps dual db thrusters
1min rest
1min max cal row
1min max reps burpees
1min rest
1min max cal bike
1min max reps lunges
1min rest

22-01-2025

CF FITNESS

Strength:
Every 1:30 min for 9 min
Set 1-2: 3 power snatch+2 oh squat 65%
Set 3-4: 2power snatch+ 1 oh squat 70%
Set 5-6: 1 power snatch+1 oh squat 75%
For time:
100 du buy in
then
5 rounds of
8 power snatch
9 hspu
10 box jump
then
5 rounds of
8 oh squat
10 box jump
then
100 du cash out
50/35kg

ULTIMATE BURNOUT

Team of 2
AMRAP 9min
30-20-10
Cal Ski
Dual DB Hang Snatches

Rest 1min

AMRAP 9min
30-20-10
Cal Row
Box Jump Over

Rest 1min

AMRAP 9min
30-20-10
Cal Bike
60-40-20
Sit ups

21-01-2025

CF FITNESS

Skill: ring mu
Emom 20′:
1. 3-5 ring mu
2. 13-15 calories
3. 6-8 burpees step up with DBL DB
4. 30-40 sec hshold
Strength:
4 sets of
1. 12 bicep curls on rings
2. 30 sec ring support
3. 12 z press

ULTIMATE BURNOUT

Every 3min for 30min
1) 500m Ski
2) 15 x KB Swings+15 x Goblet Squats+20 x Goblet Lunges
3) 500m Row
4) 10 x Burpees+15 x Push ups+20 x Squats
5) 1000m Bike

20-01-2025

CF FITNESS

Strength:
Every 2 min for 10 min
Front squat
Set 1: 10 reps @60%
Set 2: 6 reps @65%
Set 3: 3 reps @75%
Set 4: 3 reps @80%
Set 5: 2 reps @85%

For time:(Team of 2)
1500 m row/run/ski
80 wall balls
40 pull ups
1000 m row/run/ski
60 wall balls
40 pull ups
500 m row/run/ski
40 wall balls
40 pull ups

ULTIMATE BURNOUT

Team of 2
AMRAP 4min
Max Cal Ski

Rest 1min

AMRAP 4min
Max Reps Wall Balls

Rest 1min

AMRAP 4min
Max Reps Dual DB Devil Press

Rest 1min

AMRAP 4min
Max Cal Row

Rest 1min

AMRAP 4min
Max Cal Bike

Rest 1min

AMRAP 4min
Max Reps Burpee Box Jump Over

Rest 1min

18-01-2025

CF FITNESS

Strngth:
Every 2 min for 10 min
5 bench press 3 sec pause at the bottom

For time:(Team of 2)
1000 m run together
Then
3 rounds of
30 gr2oh
20 burpee pull ups
30 oh squat
Then
1000 m run together
50/35kg

ULTIMATE BURNOUT

For Time
10 x Burpees
10 x Push ups
10 x Squats
1000m Ski
20 x Burpees
20 x Push ups
20 x Squats
1500m Row
30 x Burpees
30 x Push ups
30 x Squats
2000m Bike
40 x Burpees
40 x Push ups
40 x Squats

17-01-2025

CF FITNESS

TEAM OF 2
For time:(IGYG)
10 rounds of
6 alt.devil press
6 burpees over DB
6 pistols
rest 2min
10 rounds of
6 box jump over
6 alt. hang clean and jerk
6 pull ups
Strength:
TABATA:
A. bicep curls DBL DB
rest 1-2 min
B. tricep extension with DB

 

ULTIMATE BURNOUT

2 Sets of
2min Max Cal Ski
2min Max Reps Wall Balls
2min Max Cal Row
2min Max Reps 1/2 Man Makers
2min Max Cal Bike
2min Max Reps KB Swings
2min Rest

After workout
Plank Hold Challenge

16-01-2025

CF FITNESS

Strength:
Every 1:30 min for 9 min
1 snatch pull
1 power snatch
2 hang squat snatch
(built up complex)
5 rounds of
Every 3:30 min
15/13 cal row/ski/run
15 wall balls
10 power snatch
35/25 kg

ULTIMATE BURNOUT

4 Rounds of
1min Max Cal Ski
1min Max Reps Dual DB Hang Squat Cleans
1min Rest
1min Max Cal Row
1min Max Reps Push ups
1min Rest
1min Max Cal Bike
1min Max Reps Box Jump Over
1min Rest

15-01-2025

CF FITNESS

Strength:
Deadlift
Every 2 min for 10 min
Set 1-2: 4 reps @80%
Set 3-4-5: 3 reps @85%
EMOM 20′:
1.15-13 calories
2. 15 KB swings
3. 1 round Cindy
4. 10 thruster 40/25kg
*Cindy: 5 pull ups
10 push ups
15 air squats

ULTIMATE BURNOUT

Team of 2
30 x Burpee Ove Partner*
*Partner Plank Hold
100 x Partner Synchro Taps
2000m Bike

40 x Burpee Ove Partner*
*Partner Plank Hold
100 x Synchro Squats
1500m Row

50 x Burpee Ove Partner*
*Partner Plank Hold
100 x Sit ups
1000m Ski

14-01-2025

CF FITNESS

Core Strength:
3 rounds of
1. 20 alternate v-ups
2. 45′ sec weighted plank
3. 20 hip marching bridge
4. 45 sec russian twists
skill: hswalk
3 sets of
5 min amrap:
12 front rack lunges
6 m hswalk
12 db snatch
6 m hswalk
rest 1 min between sets

ULTIMATE BURNOUT

Every 2min for 30min
1) 300m Ski
2) 20 x KB Swings+20 x KB Lunges
3) 300m Row
4)10 x Push ups
15 x V Ups
20 x Sit ups
5) 600m Bike

13-01-2025

CF FITNESS

Strength:
Back squat
Every 2 min for 10 min
set1: 8 reps @55%
set 2: 6 reps @60%
set 3: 4 reps @70%
set 4: 2 reps @80%
set 5: 8 reps @55%
For time:(Team of 2)
10 synchro burpees
50 clean and jerk
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
50/35kg

ULTIMATE BURNOUT

Team of 2
3 Rounds of
30 x Cal Ski
40 x Wall Balls
Then,
3 Rounds of
30 x Cal Row
20 x Burpee Box Jump Over
Then,
3 Rounds of
30 x Cal Bike
30 x Dual DB Thrusters

11-01-2025

CF 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

ULTIMATE BURNOUT

Every 3min for 30min
1) 500m Ski
2) 15 x Dual DB Hang Snatches
+
30 x Dual DB Front Squats
3) 500m Row
4) 20 x Facing Burpees Over Line
5) 1000m Bike

10-01-2025

CF FITNESS

Core Strength:
3 setsb of
1. 10 around the world
2. 40 sec hollow hold
3. 10 squat jumps+10 jumping lunges
4. 40 sec hshold
skill: hswalk
3 sets of
4 min amrap:
21 wall ball
15 m hswalk
9 box jumps
rest 2 min between sets

ULTIMATE BURNOUT

Team of 2
1500m Ski
Every 300m Complete
10 x Synchro Taps And Push ups
10 x Synchro Squats
Then,
1500m Row
Every 500m Complete
10 x Synchro Burpees
Then,
4000m Bike
Every 1000m Complete
20 x Synchro Lunges
10 x Synchro Sit ups

09-01-2025

CF FITNESS

Strength:
Back squat
Every 2 min for 12 min
1. 4 reps 70%
2. 3 reps 75%
3. 2 reps 80%
4. 2 reps 85%
5-6. 1 rep 90%
For time:
5 rounds of
15/12 calories
10 burpees pull ups
5 power clean
60-70/35-45kg

ULTIMATE BURNOUT

EMOM x 8min
ODD: 15/12 x Cal Ski
EVEN: 1min Wall Sit (Weighted)

Rest 1min

EMOM x 8min
ODD: 15/12 x Cal Row
EVEN: 1min Plank Hold

Rest 1min

EMOM x 8min
ODD: 15/12 x Cal Biike
EVEN: 1min Hollow Hold

Rest 1min

Tabata 8 sets 20sec on 10sec off
Burpees

08-01-2025

CF FITNESS

Strength:
Every 2 min for 10 min
2 squat snatch
+
1 power snatch
(every time reset bar and built up)
For time:
2-4-6-8-10-12-14-16
power snatch
step ups
rest 3 min
16-14-12-10-8-6-4-2
push ups h.r
thruster
35/25kg

ULTIMATE BURNOUT

AMRAP 9min
5 x Push ups
10 x Cal Ski
15 x Squats

Rest 2min

AMRAP 9min
10 x Dual DB Hang Snatches
10 x Burpees Over DB
200m Row

Rest 2min

AMRAP 9min
400m Bike
10-15-20-25-30…etc
KB Swings

07-01-2025

CF FITNESS

Skill: bar mu

For time:
21-15-9
calories
db snatch alternate
5-5-5
bar mu
rest 3 min
15-12-9
calories
dbl db clean and jerk
4-4-4
bar mu
rest 3 min
12-9-6
calories
burpees
3-3-3
bar mu

ULTIMATE BURNOUT

Team of 2
2 Rounds of
500m Ski
50 x Wall Balls

Then,

2 Rounds of
700m Row
40 x Push ups
40 x Lunges

Then,

2 Rounds of
1200m Bike
40 x Burpee Box Jumps

04-01-2025

CF FITNESS 

For time: (Team of 2)
60 KB swings
30 sumo dlhp
30 burpees box jump over
250 m run together
50 KB swings
40 sumo dlhp
30 burpees box jump over
250 m run together
40 KB swings
50 sumo dlhp
30 burpees box jump over
250 m run together
30 KB swings
60 sumo dlhp
30 burpees box jump over
250 m run together
ULTIMATE BURNOUT
4 sets of
4 min emom
1)45″max cal ski
2) 20/15 wallball
3)45″ max cal row
4)20/16 db snatch
rest 1 minutes between sets
03-01-2025

CF FITNESS

Strength:
4 sets of
1. 5-10 strict pull ups
2. 5-7strict ring dips
3. 20 sec hollow hold
Skill: hspu
For time:
4 rounds of
18 calories
15 hspu
12 db snatch
25/15kg

ULTIMATE BURNOUT

24min. EMOM
45 on 15off
1st: Cal Ski

2nd: Lunges

3rd: Swings

4th: Sit Ups

5th: Rest

02-01-2025

CF FITNESS

Strength:

Every 2 min for 10 min
5 reps Deadlift @70%-75%

For time:
5 rounds of
6 devil press
12 wall balls
12 pull ups
6 sumo h.p
18 cal row/ski/bike

ULTIMATE BURNOUT

“AMRAP 25
Team of 2
20 rainbow wallballs
25 calories
20 synchro vups
25 calories
20 synchro burpees
25 calories”

 

31-12-2024

CF FITNESS

Strength:
3 sets of
1. 12 floor presses
2. 12 reverse grip ring rows
3. 20 sec chin up hold

Skill: bar mu

For time:
35-25-15
heavy wallballs 12/9
12-8-4
bar muscle up/or
25-20-15 pull ups
each set
15 burpees over ball

30-12-2024

CF FITNESS

Strength:
Every 2 min for 10 min
1 clean pull
1 squat clean
1 front squat
*After every set increase 1 rep on the squat cleans and build up
For time:(Team of 2)
40 cal row/ski/bike/run
30 clusters
40 calories
30 toes to bar
40 calories
30 clusters
40 calories
30 toes to bar
50/35kg

ULTIMATE BURNOUT

24 min emom
45 on 15 off
1. row
2. 1 arm db thruster
3. Burpees
4. Lateral jumps over db
5. Vups
6. Rest

27-12-2024

CF FITNESS

Workout
Team of 2
AMRAP 24min
Buy in: 20 x Wall Walks
Then
40 x Calories
40 x Burpee Box Jump Over
40 x Single Arm DB Hang Snatches

Core Strength
EMOM x 9min
1) 40sec Sit ups
2) 40sec Hollow Side to Side Crunches
3) 40sec Weighted Plank Hold

ULTIMATE BURNOUT

Workout
AMRAP 10min
15/12 Cal Row
20 Squats
20 Sit ups
10 Push ups

 

AMRAP 10min
15/12 Cal Ski
20 Lunges
20 V Ups
10 down ups

AMRAP 10 min
15/12 cal bike
20 kb swings
20 russian twists
10 burpees

24-12-2024

CF FITNESS

STRENGTH :
3 set of
10 standing arnold press
10 bent over rows 2” pause at the top
15 reverse flys
skill: kipping hspu/strict hspu
15 min amrap :
5 hspu
15 wallballs
5 hspu
15 cal
5 hspu
15 KB swings

ULTIMATE BURNOUT

tabata
ski

rest 1

amrap 4
15 plate situps
10 ground to oh plate
5 plate burpees

rest 1 minute

tabata
row

rest 1 minute

amrap 4
15 goblet squats
10 kb swings
5 broad jumps

rest 1

tabata
bike

23-12-2024

CF FITNESS

Strength:
Every 2 min for 10 min
3 front squat wiith 3” pause at the bottom
(build up)

For time
800m row
6 rounds DT
15 synchro burpees
600 m row
4 rounds DT
15 synchro burpees
400m row
2 rounds DT
15 synchro burpees

*DT=12 deadlift + 9 hang power clean + 6 sh2oh

cap: 25 min

ULTIMATE BURNOUT 

-FOR TIME-

team of
-1500/1200m row/ski
-100 wallballs
-60 push ups
-3000m bike
-60 push ups
-100 wallballs
-1500/1200m ski/row

21-12-2024

CF FITNESS

Christmas Workout
12 Days of Christmas
For Time ( Time Cap: 35min)
1 x Bar Muscle Up/Strict Pull up
2 x HSPU
3 x Burpees Over Bar
4 x Thrusters
5 x Hang Power Cleans
6 x Front Squats
7 x Push Press
8 x Deadlifts
9 x Toes To Bar
10 x Lunges
11 x Calories
12 x Wall Walks
Men Weight 40kg
Women Weight 25kg
1
2-1
3-2-1
4-3-2-1
5-4-3-2-1
6-5-4-3-2-1
ETC

ULTIMATE BURNOUT

FOR TIME

-1000/850m row
-20 dual db devil press
-2500m bike
-15 hang squat clean
-1000/800m ski

20-12-2024

CF FITNESS

Skill: hswalk
For time:
4 rounds of
20 hang snatch
15 toes to bar
20 box jump
15 m hswalk
Strength:
3 sets of
1. 12 DB bicep curls
2. 12 DB tricep kick backs
3. 12 DB bent over row

ULTIMATE BURNOUT

Workout
Team of 2
For Time
2000m Row/ski
60 Burpees
60 Wallballs
4000m bike
30 synchro jump Squats
30 Burpees
100 Synchro Sit ups

19-12-2024

CF FITNESS

Strength:
Every 2 min for 10 min
1 snatch pull
1 power snatch
1 squat snatch
1 oh squat
(built up complex)
For time:
500 m row/ski
21 power snatch
500 m row/ski
21 thruster
500 m row/ski
21 hang snatch
45-55/25-30kg

ULTIMATE BURNOUT

40sec On
20sec OFF
EMOM 30min
1) Ski
2) Bike
3) Row
4) Burpees
5) Rest

18-12-2024

FITNESS

Strength:
Every 1:30 min for 9 min
1 pull
1 squat clean
1 front squat
(built up to 80%-87%)
For time:
20-15-10-5
squat clean
ch2b/pull ups
facing burpees over bar
50-70/35-50kg

ULTIMATE BURNOUT

amrap 10
in pairs
max cal ski
every change 10 synchro db snatch

amrap 10
in pairs
max cal row
every change 5 synchro down ups

amrap 10
in pairs
max cal bike
every change 10 synchro jumping lunges

17-12-2024

CF FITNESS

STRENGTH :
3 rounds of
10 arnold press
5 strict chin ups (weighted if possible)
3 wallwalk pause 3 sec at the top
skill: bar mu
2 sets of :
6 min amrap:
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 min between sets

ULTIMATE BURNOUT

Team of 2

on a running clock

0:00-15:00
100 air squat
100 sit ups
100 kb swings
100 push ups

15:00-30:00
1500 m row
1000 m ski
2000 m bike

(if remaining time max plank hold)

16-12-2024

CF FITNESS

STRENGTH :
Every 2 min for 10 min
7 back squat 60%-65%
For time:(Team of 2)
1000 m row/run
30 clean and jerk
100 du each
800m row
30 clean and jerk
100 du each
600 m row
30 clean and jerk
100 du each
400 m row
60-80/40-50kg

ULTIMATE BURNOUT

For Time
Team of 2
120 Wall Balls
2000m Row

80 Burpees
2000m Ski

60 Box Jumps
4000m Bike

14-12-2024

FITNESS

Strength:
Every 2 min for 10 min
5 push press
(build up)
For time:(Team of 2)
60 power clean
50 calories
300 du
50 calories
60 push jerk
60-80/40-50kg

ULTIMATE BURNOUT

amrap 30
500m row/ski
1000m bike
20 burpees
40m goblet lunges
500m row/ski
1000m bike
30 1 arm db push press
40m suitcase carry

13-12-2024

CF FITNESS

Skill: ring muscle up
Strength :
3 sets of
1. 10 ring rows false grip / 5 false grip strict ring pull ups
2. 6-10 ring dips + 10” ring support
3. 2 ring muscle up/ 3 transition with a band
10 rings kipping
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

ULTIMATE BURNOUT

team of 2
on a running clock

0:00-10:00
2k row
max burpees remaining of time

10:00-20:00
2k ski
max wallballs remaining of time

20:00-30:00
4k bike
max kb swings in the rmaing of time

12-12-2024

CF FITNESS

Strength:
Every 2 min for 10 min
Deadlift
Set 1-2: 3 reps @75%
Set 3-4: 2 reps @80%
Set 5: 2 reps @85%
each set 10 burpees to target

For time:
2-4-6-8-10-8-6-4-2
hang clean
sh2oh
front squat
deadlift
50/30 kg

 

ULTIMATE BURNOUT

Tabata everything

1. row
2. Farmer hold
3. Ski
4. Hollow hold
5. Jump forward run back

Rest 1 between stations

11-12-2024

CF FITNESS

Strength:
Every 2 min for 10 min
1 power snatch
1 squat snatch
1 snatch balance
(buit up to @80%-85%)
For time:
21-15-9
power snatch 40/25kg
pull ups
18-16-14
hspu
pistols

ULTIMATE BURNOUT

EVERY 2 for 30 min

1) 20 double squat wallballs

2) 25/20 cal ski

3) 20 hang clean and jerk

4) 25/20 cal row

5) 25 /20 cal standing bike

10-12-2024

CF FITNESS

For time:
5 rounds of
20 hang clean and jerk DB alt.
20 box jump
20 wall ball
20 calories
For quality:
5 rounds
20 DBL DB chest press
20 weighted sit ups
20 “Y” raises
rest 30 sec between rounds

 

ULTIMATE BURNOUT

every 6 minutes 30 minutes
1)1200/1000m ski

2)amrap 6
8 vups
8 jumping lunges
8 hand release pushups

3) 1200/1000m row

4)amrap 6
8 box jumps
8 down ups
8 trx rows

5) 2400/2000m bike

09-12-2024

CF FITNESS

Strength:
Every 2 min for 10 min
Back squat
3 reps
65%-70%-75%-80%-85%

For time:(team of 2)
24-20-16-12-8
squat clean
toes to bar
facing burpees over bar
60-80/40-50kg

ULTIMATE BURNOUT

COUPLES WORKOUT

0:00-10:00
1000/800m cal ski
40 burpees
max cal ski

10:00-20:00
1000/800m row
40kb swings
max cal row

20:00-30:00
2000/1600m bike
40 wallballs
max cal bike

07-12-2024

CF FITNESS

Strength:

Every 1:30 min for 9 min
1 pull
1 cluster
(max out)
For time:
6 rounds of
16-14 cal row/ski/bike
13 KB swing
12 box jump over
9 thruster
50/35kg
ULTIMATE BURNOUT
every 3 for 36 minutes

1)500m run
2) 20 squat clean thrusters
3) 500m ski
4) 25 medball throw situps
5) 500m row
6) 1k bike

06-12-2024

CF FITNESS

Skill: hswalk
For time:
3 rounds of
15-13 cal row
30 alt. DB snatch
20 oh DB walking lunges
10 m hswalk
Strength:
3 sets of
10 bicep curls
10 skull crushers
1 min hold 2×20 kg plate
1×20 kg plate

ULTIMATE BURNOUT

amrap 4
15 box jumps
10 db snatch
5 burpees over db

rest 2

tabata row

rest 2

amrap 4
15 vups
10 air squats
5 hand release pushups

rest 2

tabata ski

rest 2

amrap 4
15 trx rows
10 kb swings
5 down ups

05-12-2024

CF FITNESS

Strength:
Every 1:30 min for 9 min
Oh squat from racks
Reps 5-5-3-3-2-2
(built up as you wish)
For time:
5 rounds of
9 pull ups
8 hang power clean
7 burpees facing over bar
15 calories
60-70/40-45kg

 

ULTIMATE BURNOUT

3 rounds of

1 min on

30 sec off

1. row

2. jumping lunges

3. Ski

4. down ups

5. Bike

6. Mountain climbers

04-12-2024

CF FITNESS

Strength:
Every 2 min for 10 min
3 Back squat @80%
+
3-5 hspu

“2 min on/2 min off:
(alternate between A and B)
3 rounds each one
A. 20/16 cal row/bine/run+10 wall balls
+ amrap toes to bar
B. 60 sec du or su+10 pistols+
+amrap KB swings”

ULTIMATE BURNOUT

“0n a running clock
0:00-15:00
amrap
25 wallballs
50 situps
25 burpees over line

15:00-30:00
emom 15

1)15/12 cal ski
2)15/12 cal row
3)15/12 cal bike”

03-12-2024

CF FITNESS

Skill: ring mu

18 min amrap:
21 cal row
3-5 ring mu
8 devil press
12 oh alt. lunges same spot one DB

Core Strength:
3 rounds of
1 min on/1 min off
1. hollow hold with flutter kicks
2. side plank hold(right)
3. pike lifts over DB
4. side plank(left)

ULTIMATE BURNOUT

i go u go

1)amrap 10
5 cal ski
7 box jump overs

2) amrap 10
5 cal row
8 db snatch

3) amrap 10
5 cal standing bike
8 jumping lunges

02-12-2024

CF FITNESS

Strength:
Every 1:30 min for 9 min
2 squat clean
+
2 jerk

Skill: du

EMOM 15″:
1. 5 deadlift + 1 squat clean @75%
2. 5-10 kipping hspu or 10 strict press DB
+amrap du
3. rest

ULTIMATE BURNOUT

on a running clock
0:00-15:00
150/120 calories ski/row
OR
300/240 calories bike
emom 5 burpees synchro

15:00-17:00
rest

17:00-30:00
i go u go
12 wallball shots
10 pushups
16 vups

30-11-2024

CF FITNESS

Strength :
Every 2 min for 10 min
1 clean pull
+
1 hang squat clean
+
2 jerk
For time:
100 cal row/run
80 deadlift 100/80kg
60 step over box (weighted)
40 hang squat clean 60/40kg
20 synchro burpees
cap 23 min

ULTIMATE BURNOUT

I GO U GO
10X 250M/200M ROW

10X250M/200MSKI

10X 500/400M BIKE
CAP EACH SET 11 MINUTES

29-11-2024

CF FITNESS

Strength:
3 sets of:
1. 8-10 seated presses with 3 sec slow eccentric
2. 12-15 reverse flys
3. 5 strict chin ups
Skill: bar mu
For time
2 rounds of of:
500 m run
50 wallballs
30 box jumps
20 hand release push ups
10 bar muscle up/10 pull ups + 10 dips

ULTIMATE BURNOUT

AMRAP 4
10 2 db thrusters
10 burpees
Rest 2
Emom 4
12/10 cal ski
AMRAP 4
10 hand release pushups
10 jump lunges
Rest 2
Emom 4
12/10 cal row
Rest 2
AMRAP 4
10 kb swings
10 trx rows
Rest 2
Emom 4
12/10 cal bike (damper 10)

28-11-2024

CF FITNESS

STRENGTH :
Every 2 min for 10 min
5 deadlift

WOD
14 min amrap:
3-6-9-12-15-…
toes to bar
power snatch
oh squat
40/30 kg

 

ULTIMATE BURNOUT

emom 30
1) jump squat
2) alt vups
3) push up to side plank rotation
4) wall sit
5) burpees
6) plank

27-11-2024

CF FITNESS

Strength:
Every 2 min for 10 min
2 push press + 3 push jerk
For time:(team of 2)
(i go you go)
10-8-6-4-2
power clean 70-60/50-40
burpees box jumps
rest 2 min
10-8-6-4-2
squat clean
after every round
15/12 cal row/bike/ski/run
cap:22 min

ULTIMATE BURNOUT


team of 2

amrap 10
10/8 calories ski

amrap 10
12/10 calories row

Amrap 10
15/12 calories bike

26-11-2024

CF FITNESS

Skill: hspu
4 rounds of
Every 2.30 min:
10 burpees over DB
8 deadlift DBL DB heavy
6 hspu
remaining time max toes to bar
3 rounds of
(For time each round)
250 m run
40 m walking lunges DBL DB/KB
15 sh2oh
rest 1 min betwwen rounds

ULTIMATE BURNOUT

every 6 minutes for 30 minutes

1)1000/800m row

2) 21-15-9
kb swings
vups

3)1000/800m ski

4) 21-15-9
2 db push press
2 db squats

5) 2000/1600m bike

25-11-2024

CF FITNESS 

Strength:
Every 2 min for 10 min
5 back squat

For time:
7 rounds of
3 push jerk
3 front squat
3 pull ups
then
30 cals
then
5 rounds of
3 push jerk
3 front squat
3 pull ups
then
30 cals
then
3 rounds of
3 push jerk
3 front squat
3 pull ups

ULTIMATE BURNOUT

TEAM OF 2
-FOR TIME-

-200 wallballs
-1000/800m row
-100 A-block jumps
-1000/800m ski

*every 3′ (including 0:00′) perform 5 synchro burpees

23-11-2024

CF FITNESS

Strength:
Every 2 min for 10 min
5 push press
+
16 goblet lunges
For time:(Team of 2)
7 rounds each (i go you go)
7 power clean 50/35
7 thrusters
7 burpees over bar

ULTIMATE BURNOUT

EMOM 30′
1) 14/10 cal row
2) 10 burpees
3) 16 Single Arm DB Snatches
4) 20 Squats
5) REST

22-11-2024

CF FITNESS

CORE STRENGTH
Emom 12′:
1. 6 around the world + 15” l-sit
2. 30” weighted hollow
3. 30 russian twists
4. 45” weighted sit ups
Skill: kipping/butterfly pull ups
“CINDY”
Amrap 20 min:
5 pull ups
10 push ups
15 air squat

ULTIMATE BURNOUT

team of 2
amrap 10
i go u go
4 1 arm devil press
10/8 cal ski

rest 2

amrap 10
i go u go
10 kb swings
10/8 cal row

rest 2

amrap 10
i go u go
10/ hand release pushups
15/12 cal bike

21-11-2024

CF FITNESS

Strength:
Power snatch
Every 30 sec for 5 min
1 rep @60%
Every 45 sec for 3 min
1 rep @65%
Every 45 sec for 3 min
1 rep @70%

For time:
50 wallballs
12 power snatch
40 wallballs
10 power snatch
30 wallballs
8 power snatch
20 wallballs
6 power snatch
10 wallballs

 

ULTIMATE BURNOUT

2 sets
of

armap 5
max cal

rest 2

amrap 5
15 jump squat
10 db snatch
5 burpees over db

rest 2

20-11-2024

CF FITNESS

Strength:
Every 2 min for 10 min
5 back squat
WOD
Team of 2
10 min amrap:(i go you go)
9 push jerk (70/45)
12 pull ups
rest 2 min
10 min amrap:
30 cal (split)
12 synchro goblet squat KB/DB

ULTIMATE BURNOUT

4 sets of
1 min on
1 min off

1) row

2) front rack carry

3) bike

4) goblet step ups

5) side plank 30-30

19-11-2024

CF FITNESS

Strength:
3 sets of
1. 6-8 strict pull ups weighted if possible
2. 12 seated strict press
3. 10 ring rows wide grip
4. 3 wall walk
skill: hspu/kipping
For time:
2 rounds of:
30 wallballs
10 hspu
30 KB swings
10 hspu

ULTIMATE BURNOUT

every 5 for 30

1)1000/800m ski

2) 12-10-8-6
1 arm devil press
24-20-16-12
oh lunges

3) 1000/800m row

4) 24-20-16-12
wallballs
medball situps

5) 2000/1600m bike

18-11-2024

CF FITNESS 

Strength:
Every 2 min for 10 min
5 deadlift
(find your max 5 reps tng )

For time:( Team of 2 )
500 m run together
50 power clean 60/40
30 synchro burpees
50 toes to bar
30 synchro burpees
50 power clean
500 m run together

ULTIMATE BURNOUT

amrap 10
max calories on ski
emom 5 synchro down ups

amrap 10
max calories on row
emom 10 synchro vups

amrap 10
max calories on bike
standing (damper 10)
emom 5 alternate box jumps

16-11-2024

CF FITNESS

Strength:
EMOM 6′:
5 strict press
EMOM 6′:
3 split jerk

For time:
5 rounds of
54 du
21 deadlift
15 hspu
9 devil press
7 power clean

ULTIMATE BURNOUT

amrap 25 minutes

team of 2
1500/1200m row/ski
3000m bike
100 wallballs
80 synchro situps
60kb swings
40 vups
20 synchro burpees

15-11-2024

CF FITNESS

Strength:
4 sets of
1. hold chin over pull up bar 30-45 sec
2. max L-sit hold on pull up bar
3. 10 single KB bicep curls
4. 10 single KB tricep extension behind head

Rest 1min Between Sets

Workout
EMOM x 15min
1) 15/12 Calories
2) 10-16 x Alternate DB Squat Cleans
3) 3-5 x Burpee Ring MU/BMU/Ring Pull up

 

ULTIMATE BURNOUT

emom 15
(45″”-15″”)
1)ski
2)row
3)bike

rest 2

amrap 15
20 hand release pushups
20 jump squats
20 vups
20 jumping lunges

14-11-2024

CF FITNESS

Strength :

Every 3 min for 12 min

10 db bench press incline

10 chest supported rows

Skill: pistols

For time:

3 rounds of

20 box jumps

20 cal row

 

rest 3 min

 

3 rounds of

50 du

10 weighted reverse burpees

16 pistols

ULTIMATE BURNOUT

tabata everything

8x(20″ on/10″ off)

1)ski

2) mountain climbers

3) row

4) hollow hold

5) bike

6) wall sit rest 1 bwn sets

13-11-2024

CF FITNESS

Strength:
Every 1:30 min for 9 min
1 clean pull
1 hang power clean
1 clean squat
Set 1-2: @70%
Set 3-4: @75%
Set 5-6: @80%
For time:
10-1
power clean
push jerk
toes to bar
ULTIMATE BURNOUT

emom 30 min

1)200/150m ski

2)10 vups+10 situps

3) 200/150m row

4) 20/15 kb swings

5) 400/300m bike

6) 50″” plank

12-11-2024

CF FITNESS

Skill: hswalk

For time:
250 m run before each round
30-25-20-15-10
wall ball
5-10-15-10-5 m
hswalk

Strength:
4 sets of
1. 12 strict ch2b banded
2. 15 skull crushers
3. 30 sec weighted hollow hold

 

ULTIMATE BURNOUT

“team of 2

amrap 10
80/60 cal row
30 synchro vups
max plate jump squat
(a-block jump squat)

rest 2

amrap 10
80/60 cal ski
30 synchro down ups
max 1 db devil press

rest 2

amrap 10
80/60 cal bike
30 synchro jumping lunges
max hand release pushups”

11-11-2024

CF FITNESS 

Strength:
Back squat
Every 2:30 min for 12:30 min
3 reps @80%
+
3-5 man makers

Team of 2
5 rounds of
2 min on/2 min off(alternate)
150 m row
10 box jump
remaining time max reps power snatch @75%

ULTIMATE BURNOUT

4 rounds of

1 min max wallballs
30 sec rest

1 min max cal ski erg
30 sec rest

1min max burpee broad jumps
30 sec rest

1min max calories row
30 sec rest

1min max bike
30 sec rest

09-11-2024

CF FITNESS

Strength:
Every 2 min for 12 min
5 deadlift
+
20 jumping lunges
For time:(team of 2)
80 toes to bar
80 deadlift 50-60/80-100kg
80 KB swings
80 burpees to target
80 lunges with KB

ULTMATE BURNOUT

3 sets of
2k bike
500/400m row
750/600m ski
rest 2 min
cap each set 10 min

08-11-2024

CF FITNESS

Skill: bar mu
16 min amrap:
250 m run
12 one arm oh lunges (6 each arm)
5 bmu/ch2b+5 push ups h.r
12 wall balls
Strength:
3 rounds of
30 sec hollow hold
20 v-sit ups
15 sec L-sit
15 weighted sit ups
20 sec each leg hip thrust hold

ULTIMATE BURNOUT

4 rounds of
1 min on
30 seconds off

1. box jumps
2. Bike
3. Hand release pushups
4. Row
5. Alt db snatch
6. Ski

07-11-2024

CF FITNESS

Strength:

Every 1:30 min for 9 min

Set 1-2: 3 power snatch+ 3 oh squat

Set 3-4: 2 power snatch+ 2oh squat

Set 5-6: 1 power snatch+ 1 oh squat

For time:

Buy in 100 du

then

5 rounds of

8 power snatch

9 hspu

10 box jump

50/35 kg

then

3 rounds of

8 oh squat

10 box jump

Cash out 100 du

 

ULTIMATE BURNOUT

FOR TIME

team of 2

-1000/750m run

-40 dual db devil press

-2000m row

-30 hang squat clean

-1000/800m ski

06-11-2024

CF FITNESS

Strength:
Back squat:
Every 2 min for 10 min
Set 1: 10 reps @55%
Set 2: 7 reps @65%
Set 3: 5 reps @75%
Set 4-5: 3 reps @85%
17 min amrap:
50 thrusters DB one arm
40 push press DB one arm
30 push ups h.r
20 cal row/run/bike
10 devil press one arm

ULTIMATE BURNOUT
team of 2

AMRAP 8′
-15/12 calories row
-15 air squat
-15 dual db push press

REST 2′

AMRAP 8′
15/12 calories row/ski
-15 jumping squat
-15 push ups

REST 2′

AMRAP 8′
-15/12 calories row
-15 vups
-15 dual db deadlift

05-11-2024

CF FITNESS

Strength:
4 sets of
10-10 bulgarian split squats
10 strict toes to bar
30-40 sec hshold
Skill: hswalk
For time:
30-20-10
pistols
40-40-40 m
heavy farmer carry
10-20-30 m
hswalk

ULTIMATE BURNOUT


every 3 for 30

1)500/400m row

2) 30/25 kb swings

3) 500/400m ski

4) 30/25 box step ups

5)1000/800m bike(damper 10)

04-11-2024

CF FITNESS 

Strength:
Every 2 min for 12 min
1 hang squat clean
2 front squat
1 jerk
(built up complex)

For time:(team of 2)
42-30-18
push jerk
pull ups
rest 2 min
18-30-42
hang power clean
burpees over bar

 

ULTIMATE BURNOUT

as a team of 3

amrap 12
1500m run(split)
150 goblet squats
50 synchro vups all 3

amrap 12
1500m row (split)
150 jumping lunges (split)
50 synchro down ups (all 3)

amrap 12
1500m ski (split)
150 db snatch (split)
50 synchro push press

02-11-2024

CF FITNESS

Strength:
Split jerk
EMOM 8′:
1 rep 85%

For time:(Team of 2)
90 deadlift 100/70 kg
130 wall ball
90 pull ups
130 cal row
90 sh2oh 50-60/35-40kg

ULTIMATE BURNOUT

tabata row
rest 2
tabata db clean and jerk
rest 2
tabata du
rest 2
tabata burpees over db
rest 2
tabata db snatch

01-11-2024

CF FITNESS

Strength:
3 sets of
10 bent over row DBL DB
12 bicep curls one DB
12 diamond push ups
20-30 sec hold support on rings

5 sets of
Every 3 min :
21 cal row
15 hspu
9 ring dips
rest 1 min between sets

ULTIMATE BURNOUT

“every 2 minutes for 24 minutes

1)400/300m row/ski

2)25 unbroken wallballs

3) 400/300m row/ski

4)25 burpees “

31-10-24

CF FITNESS

Strength:

Every 1:30 min for 9 min
Squat clean
Set 1: 2 reps 65%
Set 2: 2 reps 70%
Set 3: 2 reps 80%
Set 4: 2 reps 85%
Set 5: 1 rep 90%
Set 6: 2 reps 65%
Workout:
5 rounds
Every 3:30 min
15/13 cal row/run
15 wall ball
10 power clean
50/35 kg

ULTIMATE BURNOUT

team of 2

amrap 10

max cal ski

1 partner in plank

into

amrap 10

max cal row

1 partner farmer hold

into

amrap 10

max cal bike

1 partner wallsit hold

30-10-2024

CF FITNESS

Workout/Strength:
6 rounds
4 Deadlift (50%-60%-70%-75%-80%-85%)
5 devil press DBL DB
7 ch2b/pull ups
55 du
1:30 min
Accessory:
3-4 sets of
1. 10 Bent over row (barbell)
2. 16 step ups (8-8)with heavy KB/DB
3. 3 wall walks
ULTIMATE BURNOUT
0:00-15:00
amrap
500m run 10 1 arm db hang snatch
12 db oh lunges
15:00-17:00
rest 2
17:00-32:00
400m row
or
500m ski
or
1000m bike
10 kb swings
12 down ups
29-10-2024

CF FITNESS

Skill: ring mu
For time:
250 m run
15 gr2oh with plate
10 ring mu
10 burpees to target
250 m run
15 gr2oh
7 ring mu
10 burpees to target
250 m run
15 gr2oh
10 burpees to target
Strength:
3 sets of
1. 1 min hollow hold
2. 20 v-ups
3. 20 sit ups
4. 1 min plank

ULTIMATE BURNOUT

3 sets of

EMOM 10
1) 10-15 cal ski erg
2)10-15 wall balls

rest 1

EMOM 10
1)10-15 cal rows
2)10-15 burpees to target

rest 1

EMOM 10
1) 10-15 cal bike (damper 10)
2) 10-15 box jumps

26-10-2024

CF FITNESS

Strength:
Every 2 min for 10 min
Push press
Set 1: 10 reps @50%
Set 2: 8 reps @55%
Set 3: 8 reps @60%
Set 4-5: 6 reps @65%
3 rounds of
3 min amrap:
5 sh2oh
4 oh squat
3 squat clean
12 pull ups
21 du
rest 2 min between rounds

ULTIMATE BURNOUT

amrap 25
1000/800m row
60 goblet lunges
30 calories ski
60 weighted situps
30 cal bike

25-10-2024

CF FITNESS

Skill: bar mu
For time:
2 rounds of
15 m oh walking lunges
5-7 bar mu
15 wall balls
Then
2 rounds of
10 alternate devil press one DB
5-7 bar mu
20 pistols
Strength:
3-4 sets of
1. 12-15 chest press with hips up
2. 12 DBL DB bicep curls
3. 10-10 tricep extension each arm

ULTIMATE BURNOUT

every 5 for 30

1) 1000/800m ski

2) 21-15-9
db snatch
down ups voer db

3) 1000/800m row

4) 21-15-9
Heavy wallballs
vups

5) 2000/1500m bike

6)21-15-9
plate ground to oh
box jumps

24-10-2024

CF FITNESS

Strengrth:
Every 1:30 min for 9 min
1 clean pull
1 hang power clean
1 jerk
(built up complex)
For time: 5 rounds of
1 round DT
15 box jump over
70/45kg
DT:
12 deadlift
9 hang clean
6 sh2oh

ULTIMATE BURNOUT

team of 2

1) amrap 10
p1)250m ski
p2)20 goblet lunges
15 kb swings

rest 2

2) amrap 10
p1)250m row
p2)20 jump squat
15 burpees

rest 2

amrap 10
p1)250m run
p2)20 vups
15 hand release pushups

23-10-2024

CF FITNESS

Strength:
Every 1:30 min for 9 min
1 squat snatch
1 oh squat
(60%-65%-70%-75%-80%-85%)
For time:
10-8-6-4-2
squat snatch
(start 40/30 kg and increase kg each round)
10-11-12-13-14
cal row/run/ski
10 KB swings heavy
5 ch2b/pull ups

ULTIMATE BURNOUT
Workout
40sec On 20sec OFF
EMOM x 30min
1) Ski
2) Bike
3) Row
4) shuttle runs
5) Rest

22-10-2024

CF FITNESS

Strength:
3 sets of
10 ring push ups
10 oh walking lunges(each hand)
10 strict toes to bar
Skill: hspu
For time:
30-25-20-15-10-5
cal row/ski
5-7-9-11-13-15
hspu
deadlift with heavy DBL DB/KB

ULTIMATE BURNOUT


2 rounds of
2min on
1 min off

1) 10 alt db snatch
10 dwon ups over db

2) max cal ski

3) 10 kettlebell swing to squat
10 vups

4) max cal row

5) 10 box jumps over
10 pushups

6) max cal bike

21-10-2024

CF FITNESS

Strength:
Every 2min for 10 min
1 clean pull
2 squat clean
1 jerk
(build up)

For time:
(Team of 2)
3 rounds of
30 deadlift 100/80kg
30 burpees over bar

rest 3′

3 rounds of
30 push press 60/40 kg
30 t2b

ULTIMATE BURNOUT

For Time
Team of 2

0:00-12:00
120 Wall Balls
2000m Row

12:00-24:00
60 Burpees
2000m Ski

24:00-36:00
40 kb swings
4000m Bike

19-10-2024

CF FITNESS 

Strength:
Front squat
Every 1:30 min for 9 min
10-8-6-4-2-2 reps (all @70%)

TEAM OF 2:
Both athletes work alternate between
A and B
3 rounds of
2 min on/2 min off
A. 20/15 cal row+10 wall balls+amrap
toes to bar
B.250 m run+10 pistols+amrap
KB swings”

ULTIMATE BURNOUT

2 R.F.T

-500m row
-30 1 arm db thruster

-500m ski
-30 push ups

-1000m bike
-30 vups

18-10-2024

CF FITNESS

Strength:
3-4 sets of
1. 6 strict pull ups
2. 12 diamond push ups
3. 40 sec hollow hold
4. 40 sec arch hold
Skill: bar mu
13 min amrap:
1-2-3-4-5-…
bar mu
2-4-6-8-10-…
devil press
ULTIMATE BUTNOUT
friday night lights

for time
1k run together
1500m ski (split)
1k run together
1500m row
1k run together
3000m bike

17-10-24

CF FITNESS

Strength:
Deadlift
Every 2 min for 12 min
Set 1: 5 reps 75%
Set 2: 4 reps 80%
Set 3: 3 reps 85%
Set 4: 2 reps 90%
set 5: 1 rep 95%
Set 6: 1 rep 100%
20 min amrap:
20 m oh walking lunges one DB/KB
10 sh2oh DBL DB
20 cal row

 

ULTIMATE BURNOUT

Every 2min for 30min

1) 400m/300m Row

2) 15 KB Swings+15 Goblet Squats

3) 30 Sit ups+15 V UPS

4) 400m/350m Ski

5) 100 Double Unders

16-10-2024

CF FITNESS

Strength:
Every 2:30 min for 12.30 min
Press + Front Squat + Back Squat
Set 1: 10 + 10 + 10 @ 50%
Set 2: 8 + 10 + 10 @ 65%
Set 3: 6 + 10 + 10 @ 70%
Set 4: 3 + 5 + 5 @ 75%
Set 5: 3 + 5 + 5 @ 75%
(% of press)
For time:
10-1
Overhead Squat
Pull-ups
HSPU
40-50KG/25-30KG
ULTIMATE BURNOUT
4 rounds of
1 min on
30 sec off
1) box jumps
2) ski erg
3) farmers carry
4) row
15-10-24

CF FITNESS

Strength:
3 sets of
1. 10 DBL KB bent over rows
2. 20 russian twists with KB
3. max hshold on wall or free
Skill: hswalk
For time:
30-20-10
pistols
40 m heavy farmer carry
10-20-30 m
hswalk

ULTIMATE BURNOUT

Ultimate burnout

Team of 2

AMRAP 10
500m run together
30 1 arm devil press
15 1 arm synchro db thrusters

AMRAP 10
500m row
30 hand release pushups
30 synchro netball sit ups

AMRAP 10
500m ski
100 du
20 shuttle runs

14-10-2024

CF FITNESS

Strength:
EMOM 5′:
5 power clean @ 65%
EMOM 5′:
4 power clean @ 70%
EMOM 5′:
3 power clean @ 75%
For time:(team of 2)IGYG
12 rounds of
5 deadlift
5 hang power clean
5 front squat
5 burpees over bar
60/40 kg
buy out
200 du(share as you wish)

 

ULTIMATE BURNOUT

Emom 30minutes
1. wallballs
2. Calories ski
3. Burpees jump forward run back
4. Calories row
5. Russian kb swings
6. Calories bike

ON-OFF
1. 30”-30”
2. 40”-20”
3. 50”-10”
4. 40”-20”
5. 30”-30”

12-10-2024

CF FITNESS

Strength:
Every 2 min for 10 min Deadlift
Set 1: 3 reps 80%
Set 2: 2 reps 85%
Set 3: 1 rep 90%
Set 4: 1 rep 100%
Set 5 : 10 reps 50%
3 rounds of
Every 4 min:
500 m row/run
12 deadlift
12 hang clean
remaining time max box jumps over
rest 1 min

ULTIMATE BURNOUT

Amrap 25
250m row/ski
500m bike

20 kb swings
20 goblet lunges
20 vups

11-10-2024

CF FITNESS

Skill: bar mu
For time:
7-5-3
bar mu
14-10-6
hang snatch DBL KB
sh20h DBL KB
facing burpees over KB
Strength:
4 sets of
15 bicep curls
20 tricep press down band
10-10 one arm DB/KB row

ULTIMATE BURNOUT

AMRAP 4
10 2 db thrusters
10 burpees
Rest 2
Emom 4
12/10 cal ski
AMRAP 4
10 hand release pushups
10 jump lunges
Rest 2
Emom 4
12/10 cal row
Rest 2
AMRAP 4
10 kb swings
10 trx rows
Rest 2
Emom 4
12/10 cal bike (damper 10)

10-10-24

CF FITNESS

Strength:
Every 1:30 min for 9 min
1 pull
1 hang squat clean
1 jerk
(built up complex)
For time:
10 roundsof
3 gr2oh 60/40kg
3 KB swings
3 box jump
rest 2 min
10 rounds of
3 thruster 50/30-35kg
3 KB swings
3 box jump
rest 2 min
10 rounds of
3 cluster 40/25kg
3 KB swings
3 box jump
Strength:
Every 1:30 min for 9 min
1 pull
1 hang squat clean
1 jerk
(built up complex)

ULTIMATE BURNOUT

every 3 for 30

1)buy in 250m run max cal ski

2) buy in 250m run max du/su(outside)

3)buy in 250m run max calories row

4)buy in 250m run max m.climbers

5) buy in 250m run max bike

09-10-2024

CF FITNESS

Strength:
EMOM 3′: 3 power snatch+1 squat snatch @70%
EMOM 3′: 2 power snatch+1 squat snatch@75%
EMOM 3′: 1 power snatch+1 squat snatch @80%
4 sets of
4 min amrap:
500 m row/run /ski
8 squat snatch
remaining time max reps wall balls

ULTIMATE BURNOUT

every 10 for 30

team of 2

1) 1000m run
40 calories ski
20 reverse burpees

2)1000m run
60 calories row
30 synchro medball situps

3)1000m run
80 cal bike
40 db snatch

08-10-2024

CF FITNESS

Strength:
3 sets of
2 wall walk+10 shoulder taps on top
5-10 strict pull ups
30 sec hollow hold
30 sec arch hold
Skill: hswalk
EMOM 20′:
1. 40 sec max meter hswalk
2. 10-15 chest to bar
3. 10 burpees box jump
4. 15/12 cal row

ULTIMATE BURNOUT

EVERY 5 FOR 30 MINUTES

1) amrap 5
10 db push press
20 db back step lunges
10 vups

2) 1000/800m row

3) amrap 5
10 kb swings
10 goblet squats
10 down ups

4) 1000/800m ski

5) amrap 5
10 push ups
20 at vups
10 shoulder taps

6)2000/1600m bik

07-10-2024

CF FITNESS

Strength:
Bench press
Every 2 min for 12 min
Set 1: 8 reps @60%
Set 2: 8 reps @65%
Set 3: 6 reps @70%
Set 4: 6 reps @75%
Set 5: 4 reps @80%
Set 6: 4 reps @85%
15 min amrap:(Team of 2)
3-6-9-12-15-….
power clean
front squat
sh20h
20 synchro du each round
50-60/30-40kg

ULTIMATE BURNOUT

5 rounds of
40 second on
20 second off

1. wallballs
2. Ski erg
3. Jumping lunges
4. Calories row
5. Burpees

5-10-2024

CF FITNESS

For time:(Team of 2)
200 alt. DB snatch
200 one DB oh lunges
100 burpees
200 DBL DB push press
400 du
200 synchro sit ups

ULTIMATE BURNOUT

TEST YOUR LUNGS

For Time
1000m Run
10 x Burpees
1000m Ski
20 x Burpees
1500m Row
30 x Burpees
2000m Bike
40 x Burpees

04-10-2024

CF FITNESS

Skill: ring mu
For time:
21-15-9
push press DBL DB heavy
9-7-5 ring/bar mu
21-15-9
cal row/ski
rest 2 min
9-15-21
deadlift DBL DB
burpees to target
cal row/ski

ULTIMATE BURNOUT

BYE BYE BYE

2 Sets of
2min Max Cal Ski
2min Max Reps Squat to Wall Balls
2min Max Cal Row
2min Max Reps 1/2 Man Makers
2min Max Cal Bike
2min Max Reps KB Swings
2min Rest

After workout
Plank Hold Challenge

03-10-24

CF FITNESS

Strength:
1 power snatch
1 squat snatch
1 oh squat
(built up complex @60%-80%)
21-15-9
cal row/run
squat snatch 40/25kg
rest 2 min
9-15-21
cal row/run
18-30-42
wall ball

 

ULTIMATE BURNOUT

THE CARDIO GHOST BUSTER

4 Rounds of

1min Max Cal Ski

1min Max Reps Dual DB Hang Snatches

1min Rest 1min Max Cal Row

1min Max Reps Burpees

1min Rest 1min Max Cal Bike

1min Max Reps Box Jump Over

1min Rest

02-10-24

CF FITNESS

Strength:
EMOM 8′:
1 POWER CLEAN+ 2 JERK@80%
For time:
60 cal row
20 power clean and jerk
40 step over with DBL DB
20 power clean and jerk
60 cal row
60-70/40-45kg

ULTIMATE BURNOUT

AMRAP 7min

1.2.3.4.5.6…etc

Burpee Shuttle Run

10 x Squats

30 x DU/60 x SU

Rest 1min

AMRAP 7min

750m/500m

Ski Max Rounds

10 x Lunges

10 x Sit ups

Rest 1min

AMRAP 7min

750m/500m

Row Max Rounds

10 x Push ups

20 x Russian Twists

Rest 1min

AMRAP 7min

1500m/1200m Bike

Max Rounds of

10 x Box Step up

10 x Single DB Push Press

01-10-2024

CF FITNESS

Skill: hspu

For time:
50 wall ball
40 sit ups with ball
30 cal row/ski
20 hspu
10 burpee pull ups
20 hspu
30 cal row/ski
40 sit ups with ball
50 wall balls
Strength:
2-3 sets of
15 zootman curls

15 arnold press

ULTIMATE BURNOUT

Team of 23 Sets ofAMRAP 3min
24/20 x Cal Ski
Max Reps Rainbow Wall Balls

Rest 1min

AMRAP 3min
30/20 x Cal Row
Max Reps
Synchro Down ups/Burpees Over Line

Rest 1min

AMRAP 3min
30/20 x Cal Bike
Max Reps Synchro
Single Arm DB Hang Snatches

Rest 1min

30-09-2024

CF FITNESS

Strength:
Every 2 min for 10 min
5 Front squat @75%
For time:(team of 2)
42-30-18-10
thrusters
pull ups
250 m run together after each round

ULTIMATE BURNOUT

EMOM x 6min
1) 14/12 x Cal Ski
2) 24 x Lunges
3) 45sec Max Res Burpees

Rest 2min

EMOM x 6min
1) 14/12 x Cal Row
2) 12 x Push ups+ 12 x Squats
3) 45sec Max Reps Burpees

Rest 2min

EMOM x 6min
1) 14/12
x Cal Bike
2) 12-20 x Box Jumps
3) 45sec Max Reps Burpees

Rest 2min

EMOM x 6min
1) 45sec Sit ups
2) 45sec Plank
3) 45sec Arch Hold

28-09-2024

CF FITNESS

Strength:
EMOM 8′:
3 push press @75%
7 min amrap:
7 ch2b/pull ups
7 power clean
7 burpees over bar
50/35 kg
rest 3 min
7 min amrap:
7 box jump
7 sh2oh
7 burpees to target

ULTIMATE BURNOUT

amrap 30
500m run
20 burpees
40m goblet lunges
500m
30 1 arm db push press
40m suitcase carry

27-09-2024

CF FITNESS

Skill: hspu
For time:(Team of 2)
100 cal row/ski
100 hspu
100 step up with KB 24/16kg
100 gr20h with plate
Core Strength:
3 sets of
1 min hollow hold
30 hollow rocks
20 v-ups
15 sit ups

ULTIMATE BURNOUT

every 2 for 30

1) 250m row

2) 25 wallballs

3) 250m ski

4) 25 kb swings

5) 500m bike

26-09-2024

CF FITNESS

Strength:
Every 2 min for 10 min
5 Back squat @75%-80%
22 min amrap:(Team of 2)
10 squat clean
20 DBL KB hang snatch
30 toes to bar
50 cal row/run
70-80/40-50kg”

ULTIMATE BURNOUT

4 rounds of

1 mim on
1min off

1) row

2) hand release pushups

3) ski

4) elbow plank

25-09-2024

CF FITNESS

Strength:
Every 2 min for 10 min
5 reps deadlift
(built up your 5 rm)
3 rounds of
Every 5 min:
60 du
14 pistols
12 deadlift
10 burpees over bar
14 air squat
80-100/50-70kg

ULTIMATE BURNOUT

ON A RUNNIN CLOCK

0:00-6:00
1000/750M RUN

6:00-12:00
amrap
5 burpee broad jump
10 jump squat
15 v-ups

12:00-18:00
1000/750m run

18:00-24:00
amrap
5 kettlebell swings to goblet squat
10 down ups
15 situps with kb

24:00-30:00
1000/750m run

24-09-2024

CF FITNESS

Skill: bar mu
For time:
20-15-10-5
hang snatch DBL KB
40-30-20-10
cal row/ski
5-5-5-5
bar mu
Strength:
3 sets of
10 bent over DBL KB
15 tricep extension behind head with KB
15 bicep curls with KB
40 m farmer carry

ULTIMATE BURNOUT


cardio party
TEAM OF 2

AMRAP 10
p1) 250m run
p2)max cal row

AMRAP 10
p1)250m run
p2)max cal ski

AMRAP 10
p1)250m run
p2)max cal ski

23-09-2024

CF FITNESS

Strength:
1 pull
1 hang snatch
1 oh squat
(built up to @75%-80%)
For time:(team of 2)
50-40-30
facing burpees over bar
oh squat 40/25kg
box jump
200-150-100
du

ULTIMATE BURNOUT

team of 2

A) emom 8
odd: 10-15 cal ski(45″ max)
even : 6-10 1 arm db devil press

rest 2 minutes

B) emom 8
odd: 10-15 cal row (45″ max)
even :12-14 burpees

rest 2 minutes

C) emom 8
odd:10-15 cal bike(45″max)
even: 10-12 box jump overs

21-09-2024

CF FITNESS

For time:
50 box jump
30 alt. DB squat clean
10 burpees pull ups
30 alt. DB squat clean
50 box jump
rest 2 min
For time:
100 abs mat
50 sumo h.p with kettl.

ULTIMATE BURNOUT

amrap 25

30 wallballs
250m row
30 1 arm db hang cnj
250m ski
30 1 arm db oh lunges

20-09-2024

CF FITNESS

Skill: bar mu
6 rounds of
5 bar mu
3 wall walk
8 thruster DBL DB
21 cal row/ski
rest 1:30 min
Strength:
3 sets of
10 bulgarian split squat each leg
5-10 chin ups(weighted)
10 arnold press
20 hollow rocks

 

ULTIMATE BURNOUT

every 3 for 30 minutes

1)250m run

2)20 burpees 1 block

3) 250m row

4)120 du / 240 su

5) 500m bike

19-09-2024

CF FITNESS

Strength:

Power clean
Every 1:30 min for 9 min
Set 1-2: 3 reps @70%
Set 3-4: 2 reps @75%
Set 5-6: 2 reps @80%
For time each one:
5 rounds of
5 squat clean
10 push press
15 toes to bar
20 cal row/bike
rest 1 min
ULTIMATE BUTNOUT
aerobic capacity
thursday
3 sets
3 min moderate
1:30 min fast
2 min moderate
1 min faster
1 min moderate
0:30 fastest
2 min rest
1)row
2)ski
3)bike
18-09-2024

CF FITNESS

Every 1:30 min for 9 min
Power snatch
Set 1-2: 3 reps @70%
Set 3-4: 2 reps @75%
Set 5-6: 2 reps@80%
For time:
10 power snatch
14 lunges back rack
11-12-13-14-15
burpees box jump
50-60/30/40 kg

ULTIMATE BURNOUT

A) tabata row

Rest 1 minute

B) AMRAP 4
10 jump squat forward run back
20 sit-ups

Rest 1 minute

C)tabata ski

Rest 1 minute

D)AMRAP 4
10 alt toes touches
15 wallballs

Rest 1 minute

E) tabata bike

17-09-2024

CF FITNESS

Skill: hswalk
For time:(cap 10 min)
4-5 rounds of
10-15 m hswalk
10 pull ups
rest 2 min
For time:
60 cal row
20 gr2oh with plate
40 step over with plate
20 gr2oh with plate
60 cal row

ULTIMATE BURNOUT

 

team of 2

a) AMRAP 8
P1)500/400M ski
p2)10/8 burpees
15 vups

rest 2

b) AMRAP 8
P1)500/400M row
p2) 10 db hang snatch
16 db push press

rest 2

c) AMRAP 8
p1)800/600m Bike
p2)10 kb weighted step ups
15 kb swings

16-09-2024

CF FITNESS

Strength:
Front squat
Every 2 min for 10 min
5 reps @70%
2 sets of
3 min amrap:
3-6-9-…
hang clean
sh20h
burpees over bar
40-50/25-35kg
rest 2 min
3 min amrap:
5-7-9-…
wall ball
1-2-3-…
wall walk
rest 2 min

 

ULTIMATE BURNOUT

every 5 minutes for 30 minutes

1)max cal row

2) amrap 5
15 1 arm db thrusters
+
12 goblet lunges
+
9 down ups

3)max cal ski

4)amrap
15 situps
+
10 air squats
+
5 hand release pushups

5) max cal bike

6)max run

14-09-2024

CF FITNESS

Strength:
EMOM 5′: 5 Strict press@75%
rest 1 min
EMOM 5′: 3 Push press @80%
For time:
Buy in 10o du
Then 3 rounds of
15 hspu
22 box jump over
15 oh squat
45/30 kg
Cash out 100 du

 

ULTIMATE BURNOUT 

4 rounds of

1 min on

30 seconds off

1. box jumps

2. Bike

3. Hand release pushups

4. Row

5. Alt db snatch

6. Ski

13-09-2024

CF FITNESS

Skill: bar mu
For time:
21-15-9
push press DBL DB
9-7-5
bar mu
21-15-9
cal row/ski
Strength:
4 sets of
20 sumo deadlift with kettl.
max hold L-sit on pull up bar
15 high pull with kettl.
15 bicep curls with kettl.

 

ULTIMATE BURNOUT

Every 5 for 30 minutes
1. 1000/800m row
2. 21-15-9 kb swings / down ups
3. 1000/800m ski
4. 30-20-10 alt jumping lunges/ alt vups
5. 750/500m run
6. 21-15-9 cal bike / wallballs

12-09-2024

CF FITNESS

Strength:
Every 1:30 for 9 min
1 pull
1 hang power snatch
1 oh squat
(built up complex)
For time:
15-10-5
hang power snatch
30-20-10
cal row/run/bike
rest 2 min
5-10-15
oh squat
10-20-30
cal row/run/bike
40-50/25-35 kg

BURNOUT
every 12 for 36 minutes

team of 2

1) 1500m run(split)
300 du

2) 1500m row (split)
30 burpees

3)1500m ski (split)
60 jumping lunges

11-09-2024

CF FITNESS

Strength:
Every 1:30 min for 9 min
1 clean pull
2 hang squat clean
1 jerk
(built up to 75%-80%)
4 sets of
3 min amrap:
18-15 cal row
10 power clean
remaining time max pull ups
rest 2 min

 

ULTIMATE BURNOUT

every 3 for 30 minutes

1)250m run

2)20/25 burpees over line

3) 300m row

4)120 DU/ 240 su( outside)

5)600m bike

10-09-2024

CF FITNESS

Strength: 3 sets of

20 hip thrusts heavy

15 tricep extensions DB

30 sec hshold

Skill: hswalk

For time:

4 rounds of

15 m hswalk (7,5-7,5)

14 oh walking lunges

14 box jump over

21 cal row/ski

 

BURNOUT 

4 rounds of

1 min on

1 min off

1)standing bike sprint

2) box push

3) row

4) farmers hold

09-09-2024

CF FITNESS

Strength:
Back squat
Every 2 min for 10 min
Set 1: 8 reps @55%
Set 2: 4 reps @70%
Set 3: 3 reps @80%
Set 4: 2 reps @85%
Set 5: 2 reps@90%

For time:(Team of 2)
30 toes to bar
40 box jump
50 clean and jerk
40 box jump
30 toes to bar
60-70/40-50kg

ULTIMATE BURNOUT

team of 2

0:00-15:00
for time
50 box jumps
50 hand release pushups
50 goblet lunges
50 vups
50 kb swings

15:00-30:00
for time
4k bike
2k row
1k ski

07-09-2024

CF FITNESS

Strength:
Deadlift
Every 2 min for 12 min
Set 1: 10 reps @50 %
Set 2: 8 reps @65%
Set 3: 6 reps @75%
Set 4: 4 reps @85%
Set 5 : 2 reps @90%
Set 6: 1 rep @95%
For time:
20 alt. devil press
30 step up with DB
500 m run
30 step up with DB
20 alt. devil press


ULTIMATE BURNOUT

Amrap 25
250m row/ski
500m bike

20 kb swings
20 goblet lunges
20 vups

06-09-2024

CF FITNESS

Strength:
3 sets of
10 seated strict press
5-10 strict pull ups
20 bird dog
Skill: hswalk
For time:
10 rounds of
5 m hswalk
5 burpees to deadlift
5 pull ups
5-5 clean and jerk


ULTIMATE BURNOUT

team of 2

0:00-10:00
for time
1000m/750m run (together)
80/60 cal ski

10:00-20:00

for time
1000/750m run
100/80 cal row

20:00-30:00

for time
1000/750m run
120/100 cal bike

05-09-2024

CF FITNESS

Strength:
Every 1:30 min for 9 min
1 pull
1 hang power clean
1 power clean
(built up to @80%-85%)
For time:
15-13-9-7-5
power clean
30-25-20-15-10
wall ball
cal row/run/bike

ULTIMATE BURNOUT

4 rounds of
1 min on
1 min off

1) standing bike

2) side plank

3)row

4) shuttle runs(outside)

04-09-2024

CF FITNESS

Strength:
Squat snatch
EMOM 3′: 3 reps @65%
EMOM 3′: 2 reps @70%
EMOM 3′: 1 rep @70%
For time:
6 rounds of
5 squat snatch
10 box jump over
5 wall walk
40 du

ULTIMATE BURNOUT

0:00-15:00
amrap
500m run
10 1 arm db hang snatch
12 db oh lunges

15:00-17:00
rest 2

17:00-32:00
400m row
or
500m ski
or
1000m bike
10 kb swings
12 down ups

03-09-2024
CF FITNESS

Strength:
3 sets of
10 bulgarian split squats (each leg)
15 side raises
10 DBL DB row
Skill: pistols
16 min amrap:
2-4-6-8-10-12-…
devil press
deadlift
push jerk DBL DB/KB
pistols

ULTIMATE BURNOUT

every 2 for 30

1)20/15 cal row max jump squats

2) 20 db snatch

3)20/15 cal bike max broad jumps

4)20 vups

5) 20/15 cal ski max plate oh hold

6) 20 hand release pushups

02-09-2024

CF FITNESS

Strength:
Front squat
Every 2 min for 10 min
Set 1-2: 2 reps @85%
Set 3-4: 1 rep @90%
Set 5: 10 reps @50%
For time:(Team of 2)
50-40-30-20-10
cal row/bike/run
25-20-15-10-5
toes to bar
power snatch
5 synchro facing burpees over bar
(after each round)

ULTIMATE BURNOUT

team of 2
on a running clock

0:00-10:00
2k row
max burpees remaining of time

10:00-20:00
2k ski
max wallballs remaining of time

20:00-30:00
4k bike
max kb swings in the rmaing of time

31-08-2024

CF FITNESS 

Strength:
EMOM 10′:
1. 6 bench press
2. 45 sec wall sit
For time: (Team of 2)share as you wish
1200-1000-800 m row
20-30-40
alt. DB clean and jerk
box step up with DB
14-20-26
pull ups

ULTIMATE BURNOUT

team of 2
I GO U GO

5×250/200m ski

5×600/400m bike

5×250/200m row
cap 11 each set
no extra rest

30-08-2024

CF FITNESS

Skill: hswalk
For time:
5 rounds of
15 m hswalk
8 DBL KB hang snatch
8 front squat with KB
8 toes to ring
15 cal row/ski
Strength:
3 sets of
20 gorilla row
10 diamond push ups
40 sec hollow hold

ULTIMATE BURNOUT

tabata
goblet squats
rest 2
4 min max calories row
tabata
alt db snatch
rest 2
4 min max cal ski
rest 2
tabata
alt vups
rest 2
4 min max calories bike

29-08-2024

CF FTNESS

Strength:
Every 1:30 min for 9 min
Strict press
Set 1: 5 reps @50%
Set 2: 4 reps @60%
Set 3: 3 reps @70%
Set 4: 2 reps @80%
Set 5: 2 reps @85%
Set 6: 1 rep @90%
For time:
50-40-30
wall ball
25-15-5
box jump over
15-10-5
sh2oh
100-80-40
du
50-60/30-40 kg

ULTIMATE BURNOUT

emom 30
45″ on 15″ off

1)kb swings
2) ski erg
3) down ups
4) row
5) box jumps
6) standing bike

28-08-2024

CF FITNESS

Strength:
Every 2 min for 10 min
Back squat
Set 1: 8 reps @60%
Set 2: 5 reps @70%
Set 3: 3 reps @75%
Set 4-5: 2 reps @85%

For time:
1000 m row
21 toes to bar
10 squat clean
750 m row
15 toes to bar
8 squat clean
500 m row
9 toes to bar
5 squat clean
50-70/35-45 kg

ULTIMATE BURNOUT

team of 2

on a running clock

0:00-10:00
150/120 cal row
partner 250m run

10:00-20:00
150/120 cal ski
parnter 250m run

20:00-30:00
200/150 cal bike
parnter 250m run

27-08-2024

CF FITNESS

Skill: hspu
For time:
21-15-9
hspu
deadlift with DBL DB/KB
cal row/ski
rest 2 min
15-9-7
deadlift with DBL DB/KB
hspu
cal row/ski
Strength:
3 sets of
20 step ups with DB
20 russian twist weighted
20 m farmer walk

ULTIMATE BURNOUT

EVERY 2 for 30 min

1) 25 squat wallballs

2) 25/20 cal ski

3) 25 kb swings

4) 25/20 cal row

5) 25 /20 cal standing bike

26-08-2024

CF FITNESS

Strength:
Every 2 min for 10 min
Front squat
Set 1: 8 reps @60%
Set 2: 6 reps @65%
Set 3-4: 4 reps@75%
Set 5: 3 reps @80%
For time:(Team of 2)share as you wish
20-16-12-8-4
devil press DBL DB
40-36-32-28-24
pull ups
Cash out 160 cal row/run/bike

 

ULTIMATE BURNOUT

Team of 2

1) AMRAP 8min

1500m/1200m Bike

Max Reps Plate Ground To Overhead

Rest 1

2) AMRAP 8min

1000m/800m Row

Max Reps Push ups

Rest 1

3) AMRAP 8min

900m/700m Ski

Max Reps Wall Balls

Rest 1min

24-08-2024

CF FITNESS

Strength:
Every 1:30 min for 9 min
1 power clean
1 jerk
1 squat clean
(start @70% and built up)
20 min amrap:
16 cal row/run
14 box jump over
12 clean and jerk
10 pull ups

ULTIMATE BURNOUT

team of 2

amrap 10

i go u go

4 1 arm devil press

10/8 cla ski

rest 2

amrap 10

i go u go

10 kb swings

10/8 cal row

rest 2

amrap 10

i go u go

10/ hand release pushups

15/12 cal bike

23-08-2024

CF FITNESS

skill:ring mu

for time

10-8-6-4-2

ring muscle ups

1 arm db devil press

20-16-12-8-4

db oh lunges

250m run after each set

 

ULTIMATE BURNOUT

1)amrap 4

10 db push press

10 db front squats

10 db situps

rest 2

2)tabata row

rest 2

3)amrap 4

10 wallballs

10 russian twists

10 med ball touch on plank

resrt2

4)tabata ski

amrap 4

5)10 trx rows

10 down ups

10 vups

22-08-2024

CF FITNESS

Strength:
Every 2 min for 10 min
Deadlift
Set 1: 15 reps @50%
Set 2: 12 reps @55%
Set 3: 5 reps @70%
Set 4: 5 reps @75%
Set 5 : 15 reps @50%
For time:
500 m run
21 thruster
21 sumo h.p
500 m run
15 thruster
15 sumo h.p
500 m run
9 thruster
9 sumo h.p
40/25kg

 

ULTIMATE BURNOUT 

cicruit training

1 min on

1 min off

5 rounds of

1) row

2) db thrusters

3) bike

4) hand release pushups

5) ski

6) db lunges

21-08-2024

CF FITNESS

Strength:
Every 2 min for 10 min
Power snatch
Set 1-2: 5reps @55%
Set 3-4: 3 reps @65%
Set 5: 2 reps @75%
For time:
9-7-5-3
power snatch
18-14-10-6
ch2b/pull ups
27-21-15-9
cal row/bike/run
50-60/30-40 kg

ULTIMATE BURNOUT

Team of 2

i go u go

AMRAP 10

10/8 cal ski

Every change 20 alt vups

Rest 2

AMRAP 10 1

2/10 cal row

Every change 6 burpees

Rest 2

AMRAP 10

15/12 cal bike (damper 10)

Every change 12 wallballs

09-08-2024

CF FITNESS

Skill: bar mu
For time:
15-13-11-9-7-5-3
gr2oh with plate
box jump over
3-5 bar mu
Cash out 500 m run
Strength:
4 sets of
15 bicep curls
15 skull crushers

ULTIMATE BURNOUT

AMRAP 4
10 2 db thrusters
10 burpees
Rest 2
Emom 4
12/10 cal ski
AMRAP 4
10 hand release pushups
10 jump lunges
Rest 2
Emom 4
12/10 cal row
Rest 2
AMRAP 4
10 kb swings
10 trx rows
Rest 2
Emom 4
12/10 cal bike (damper 10)

08-08-2024

CF FITNESS

Strength:
Every 1:30 min for 9 min
1 pull
1 squat cean
(built up to max out)
20 min amrap:
5 squat clean
10 toes to bar
5 sh2oh
15 cal row/run
60-70/35-45kg


ULTIMATE BURNOUT

Tabata everything

1. row
2. Box jumps
3. Ski
4. Du/Su (outside)
5. Bike
6. Mountain climbers

Rest 1 minute between rounds

07-08-2024

CF FITNESS

Strength:
Every 1:30 min for 9 min
1 pull
1 hang squat snatch
1 power snatch
(built up to @80-85%)
For time:
4 rounds of
16 step up with one DB/KB
8 burpees
4 power snatch
21 cal row/bike/run
50-60/30-35kg

ULTIMATE BURNOUT

Team of 2

AMRAP 8

Buy in 750/500m run

In the remaining

40 calories ski

20 synchro burpees

Rest 2

AMRAP 8

Buy in 750/500m run

In the remaining

60 calories row

30 db snatch

Rest 2

AMRAP 8

Buy in 750/500m run

80 cal bike

40 synchro jumping lunges

06-08-2024

CF FITNESS

Skill: hswalk
2 sets of
8 min amrap:
10 DBL DB thrusters(add 2 reps every round)
10 m hswalk
10 box jump(add 2 reps every round)
rest 2 min
Strength:
3 sets of
10-10 split squat hold DBS side
20 m farmer walk
1 min plank weighted

ULTIMATE BURNOUT

4 sets of
1min on
1 min off

1) wallballs

2) farmer carry

3) alt vups

4) side plank 30″+30″

05-08-2024

CF FITNESS

Strength:
Every 2 min for 10 min
Front squat
Set 1: 5 reps @65%
Set 2: 4 reps @70%
Set 3-4-5: 3 reps @80%
For time:(partner DT)
5 rounds of
1 DT(split as you wish)
7 synchro facing burpees over bar
250 m run together
*DT: 12 deadlift
9 hang clean
6 sh2oh

ULTIMATE BURNOUT

for time
team of 3

1500/1000m run (together)
1200m ski (split)
1250/750m run (together)
1200m row(split)
1000/500m run
2400m bike(split)

cap 35m

03-08-2024

CF FITNESS

Strength:
Every 2 min for 10 min
2 Front squat
+
2 Split Jerk
5 rounds of
2 min on/1 min off
15 facing burpees over bar
max reps clean and jerk
60-70/40-50 kg

ULTIMATE BURNOUT

on a running clock
0:00-15:00
150/120 cal ski
emom 5 burpees synchro

15:00-17:00
rest

17:00-30:00
i go u go
12 wallball shots
10 pushups
16 vups

at 30:00
500m run together

02-08-2024

CF FITNESS

Skill: hswalk
10 min amrap:
10 wall ball
10 toes to bar
10 m hswalk
rest 2 min
5 min amrap:
5 wall ball
5 toes to bar
5 m hswalk
Strength:
2 sets of
20 bicep curls
20 tricep extension behind head
20 weighted sit ups
45-60 sec plank weighted

ULTIMATE BURNOUT

every 3 for 30

1)buy in 250m run
max cal ski

2) buy in 250m run
max du/su(outside)

3)buy in 250m run
max calories row

4)buy in 250m run
max m.climbers

5) buy in 250m run
max bike

01-08-2024

CF FITNESS

Strength:
Every 1:30 min for 9 min
1 pull
2 power clean
2 hang power cean
(built up complex)
For time:
1-10
hang power clean
hspu
40/25 kg

 

ULTIMATE BURNOUT

team of 2

 

amrap 10

80/60 cal row

30 synchro vups

max plate jump squat

(a-block jump squat)

 

rest 2

 

amrap 10

80/60 cal ski

30 synchro down ups

max 1 db devil press

 

rest 2

 

amrap 10

80/60 cal bike

30 synchro jumping lunges

max hand release pushups

31-07-2024

CF FITNESS

Strength:
Every 2 min for 12 min
Deadlift
Set 1-2: 10 reps @50%
Set 3-4: 6 reps @60%
Set 5-6: 5 reps @70%
For time:
Before each round 250m run
21-15-9
deadlift
100/70 kg
30-20-10
Box Jump Over

ULTIMATE BURNOUT

TEAM OF 2
every 6 minutes for 30 minutes

-1000m/750 run together
(one partner is holding medball)

-120/100 wallballs
(in every change perform 5 synchro burpees)

-1000/800m ski/row

-1000/750m run together
(one partner is holding medball)

-40 synchro burpees

30-07-2024

CF FITNESS

Skill: chest to bar/butterfly pull ups
For time:
10 devil press
15 ch2b/pull ups
10 pistols
8 devil press
14 ch2b/pull ups
10 pistols
6 devil press
13 ch2b/pull ups
10 pistols
4 devil press
12 ch2b/pull ups
10 pistols
2 devil press
11 ch2b/pull ups
10 pistols

ULTIMATE BURNOUT

5 rounds of
1 min on
1min off

1) ski

2) side plank (30″-30″)

3)row

4) shuttle runs(outside)

5) bike

6) farmers hold

29-07-2024

CF FITNESS

Strength:
Back squat
Every 2 min for 12 min
Set 1: 8 reps @50%
Set 2: 6reps @60%
Set 3: 4 reps @70%
Set 4: 2 reps @80%
Set 5: 2 reps@85%
Set 6: 8 reps @50%
3 rounds of
5 min amrap:(team of 2)IGYG
3 cluster
5 burpees over bar
20 du
50-60/35-40kg

 

ULTIMATE BURNOUT

every 5 for 30

1) 1000/800m ski

2) 21-15-9
db snatch
hand release pushups

3) 1000/800m row

4) 21-15-9
Heavy wallballs
vups

5) 2000/1500m bike

6)21-15-9
trx rows
box jumps

27-07-2024

CF FITNESS

Strength:
Every 1:30 min for 10:30 min
Push press
Set 1-2-3: 3 reps @80%
Set 4-5-6: 2 reps @85%
For time:(Team of 2)
Buy in 60 push press
Then
8 rounds of
14 power clean
14 burpees box jump
Then
Cash out 60 push press
60-70/35-45kg

 

ULTIMATE BURNOUT

i go u go

1)amrap 10

5 cal ski

7 box jump overs

2) amrap 10

5 cal row

8 db snatch

3) amrap 10

5 cal standing bike

8 jumping lunges

26-07-2024

CF FITNESS

Strength:
3 sets of
20 m DBL DB/KB oh walk
10 seated strict press DBL DB/KB
20 m farmer walk
For time:
2-4-6-8-10
deadlift DBL DB/KB
strict hspu
1-2-3-4-5
rope climbs

 

ULTIMATE BURNOUT

COUPLES WORKOUT

0:00-10:00

1000/750m run together

40 burpees

30 cal ski

 

10:00-20:00

100/750m run

40kb swings

30 cal row

 

20:00-30:00

1000/750m run

40 wallballs

30 cal bike

25-07-2024

FITNESS

Strength:
EMOM 15′:
1. 2 squat clean+jerk@75%
2. 10 burpees over bar+max du
3. rest

For time:
5 rounds of
10 hang power clean
20 wall ball
10 toes to bar
20 cal row/run

BURNOUT

every 3 for 36 minutes

1)500m run

2) 20 squat clean thrusters

3) 500m ski

4) 25 medball throw situps

5) 500m row

6) 1k bike

24-07-2024

FITNESS

Strength:
Every 1:30 min for 9 min
3 power snatch (tng)
(built up complex)

For time:
5 rounds of
9 power snatch
15 deadlift
21 box jump over
50-60/30-40kg

BURNOUT

amrap 4
15 box jumps
10 db snatch
5 burpees over db

rest 2

tabata row

rest 2

amrap 4
15 vups
10 air squats
5 hand release pushups

rest 2

tabata ski

rest 2

amrap 4
15 trx rows
10 kb swings
5 down ups

23-07-2024

FITNESS

Strength:
3 sets of
6-8 false grip strict ring pull ups
1 min weighted plank
30 sec ring hold support
Skill: ring mu
2 sets of
7 min amrap:
10 cal row
3 ring mu
7 push press DBL DB
10 burpees over DB


BURNOUT

on the run

team of 3
A) amrap 10
500m run
50m synchro walking lunges
(outside)
max calories ski
partners wall sit

B)amrap 10
500m run together
250m farmers carry
(1 lap)
max calories row
partners plank

C)amrap 10
500m run together
50 1 arm db push press
max cal bike
partner hanging hold

22-07-2024

CF FITNESS

Strength:
Front squat Every 2 min for 12 min
Set 1-2: 5 reps @70%
Set 3-4: 3 reps @80%
Set 5: 2 reps@85%
Set 6: 10 reps @60%
16 min amrap:(Team of 2)
16 devil press DBL DB
16 toes to bar
16 pistols
250 m run together

 

ULTIMATE BURNOUT

0n a running clock
0:00-15:00
for time
500m run
25 wallballs
50 situps
25 burpees over line
250m run

15:00-30:00
emom 15

1)15/12 cal ski
2)15/12 cal row
3)15/12 cal bike

20-07-2024

CF FITNESS 

Strength:
Every 1:30 min for 9 min
1 power snatch
1 oh squat
(built up complex)

For time:(Team of 2)IGYG
16 rounds of
3 oh squat
7 KB swings
10 toes to bar

ULTIMATE BURNOUT

emom 10
team of 2
i go u go
max cal row

1 min partner 1
1 min partner 2

rest 2

emom 10
1min p1
1min p2
max cal ski

rest 2

emom 10
1min p1
1min p2
max cal bike

19-07-2024

CF FITNESS

Skill: hswalk
For time each round:
4-5 rounds
8 alt. DB snatch
9 toes to bar
10 m hswalk
11 deadlift DBL DB
12 burpees
rest 1 min
Strength:
3 sets of
10 rear flyes
10-10 DB row

1 min hollow hold

ULTIMATE BURNOUT

team of 2

on a running clock

0:00-10:00
150/120 cal row
partner 250m run

10:00-20:00
150/120 cal ski
parnter 250m run

20:00-30:00
200/150 cal bike
parnter 250m run

18-07-2024

CF FITNESS

Strength:
Every 1:30 min for 9 min
1 pull
1 power clean
1 squat clean
1 jerk
(built up complex)
For time:
400 m run/row
10 power clean
10 pull ups
200 m run/row
10 squat clean
10 pull ups
200 m run/row
10 sh2oh
10 pull ups
400 m run/row
60-70/35-45kg

ULTIMATE BURNOUT


EVERY 2 for 30 min

1) 25 double squat wallballs

2) 25/20 cal ski

3) 25 2 db hang clean and jerk

4) 25/20 cal row

5) 25 /20 cal standing bike

17-07-2024

CF FITNESS

Strength:
Every 2 min for 10 min
Squat snatch
Set 1: 5 reps @ 50%
Set 2: 4 reps @60%
Set 3: 3 reps @70%
Set 4: 2 reps @80%
Set 5: 1 rep 90%
For time:
4 rounds of
5 squat snatch
10 wall ball
15 down ups
250 m run with the ball

ULTIMATE BURNOUT

Happy Burpee Wednesday
AMRAP 5min
20-25 x Burpees
Max Calories Bike

Rest 1min

AMRAP 5min
20-25 x Burpees
Max Cal Row

Rest 1min

AMRAP 5min
20-25 x Burpees
Max Cal Ski

Rest 1min

AMRAP 5min
20-25 x Burpees
Max Reps Wall Balls

Rest 1min

AMRAP 5min
20-25 x Burpees
Max Reps Sit ups

Rest 1min

AMRAP 5min
500m Run
Max Reps Burpees

16-07-2024

CF FITNESS

Skill: hspu
For time:
21-15-9
hspu
front squat DBL DB
cal row/ski
Strength:
15-12-10-8
chest press
bicep curls
tricep extension behind head

side raises

ULTIMATE BURNOUT

acid bath

3 set of
2min on 2 min off

1) 10/8 cal ski 10/8 kb swings max cal ski

2) 10/8 cal row 15/12jumps over row max cal row

3) 10/8 cal bike 5 devil press+ thruster max cal bike

15-07-2024

CF FITNESS

Strength:
Front squat +Back squat
Every 3 min for 15 min
(start at @50% of front squat and increase each set)
Set 1: 10 fr.sq.+ 2 back sq.
Set 2: 8+4
Set 3: 6+6
Set 4: 4+8
Set 5: 2+10

10 min amrap:(Team of 2)
30 toes To Bar
30 sh2oh 60/40
30 toes To Bar
30 hang power clean 60/40
Max Reps Synchro Facing Burpees Over Ba

 

ULTIMATE BURNOUT

Team of 2
1) AMRAP 6min
1500m/1200m Bike
Max Reps Plate Ground To Overhead

Rest 30sec

2) AMRAP 6min
1000m/800m Row
Max Reps Push ups

Rest 30sec

3) AMRAP 6min
900m/700m Ski
Max Reps Wall Balls

Rest 1min

4) AMRAP 6min
20 x Synchro Jump Over DB
12 x Synchro Single Arm DB Hang Snatches

Rest 1min

5) AMRAP 6min
30 x Synchro Mountain Climbers
20 x Sychro Shoulder Taps
10 x Sychro Sit ups

Rest 1min

13-07-2024

CF FITNESS

EMOM 15′:
1. 30 m farmer carry
2. 10 burpees to target
3. 2-3 rope climbs
5 rounds of
3 min amrap:
12 DBL db push press
9 pull ups
6 step over DBL DB
rest 1 min

 

ULTIMATE BURNOUT

team of 2

i go u go each 5×250/200m

row 5×250/200m

ski 5×600/400m

bike cap 11

each set no extra rest

12-07-2024

CF FITNESS

Skill :pistols
For time each round:
5 rounds of
16 alt. DB snatch
14 toes to bar
12 pistols
10 cal row
rest 1 min
Strength:
3 sets of
1 min plank weighted
1 min hshold
1 min weighted sit ups

ULTIMATE BURNOUT

every 2 for 28 minutes

1) 400/300m ski

2) 10 2 db devil press+ thruster

3) 400/300m row

3) 20 situps + 20 vups

4) 800/600m bike

5) 20 double pushup burpees

6) rest

11-07-2024

CF FITNESS

Strength:
Every 2 min for 10 min
2-3 Front squat @80-85%
+
10 shoulder press DB
For time:
Buy in 1000 m row/run
Then
21-15-9
hang squat clean 40/25kg
9-15-21
push press
Then
Cash out 1000 m row/run

 

ULTIMATE BURNOUT 

team of 2 for time

A)2k row (partner wall sit ) (cap 10 ) rest 2

B) 2k row ski (partner farmer hold) (cap 10) rest 2

C) 4k bike (partner elbow plank) (cap 10)

10-07-2024

CF FITNESS

Strength:
Every 1:30 min for 9 min
2 power snatch
(increase every round)
For time:
7 rounds of
10 wall ball
7 sumo h.p
10 box jump
7 power snatch

 

ULTIMATE BURNOUT 

Every 5 for 30 minutes

1. 1000/800m row

2. 21-15-9 kb swings / down ups

3. 1000/800m ski

4. 30-20-10 alt jumping lunges/ alt vups

5. 750/500m run

6. 21-15-9 cal bike / wallballs

09-07-2024
08-07-2024

CF FITNESS

Strength:
Every 2 min for 10 min
1 power clean
1 front squat
1 jerk
(@70-85%)
20 min amrap:(team of 2)
40 cal row/run
20 wall balls
20 pull ups
20 power clean
20 front squat
60/40kg

ULTIMATE BURNOUT 

Team of 2
AMRAP 10
10/8 cal ski
Every change 20 alt vups

Rest 2

AMRAP 10
12/10 cal row
Every change 6 burpees over row

Rest 2
AMRAP 10
15/12 cal bike (damper 10)
Every change 12 wallballs

06-07-2024

CF FITNESS

Strength:
Every 1:30 min for 9 min
CLUSTER
Start with 5 reps-4-3-2-1
(increase to find 1 RM)
For time:
6 rounds of
3 deadlift
3 hang clean
3 front squat
3 sh2oh
6 facing burpees over bar
9 toes to bar
20 du
60/40kg

ULTIMATE BURNOUT

team of 2
amrap 10
i go u go
4 1 arm devil press
10/8 cla ski

rest 2

amrap 10
i go u go
10 kb swings
10/8 cal row

rest 2

amrap 10
i go u go
10/ hand release pushups
15/12 cal bike

05-07-2024

CF FITNESS

Strength:
3 sets of
15 banded good mornings
15 diamond push ups
5-10 ring pull ups
Skill: ring mu
For time each round:
5 rounds of
250 m run
7 DBL DB/KB front squat
15 m farmer walk
7 deadlift
7 push ups h.r
7 box jump over
3-5 ring mu
1:30 min rest

 

ULTIMATE BURNOUT 

every 2 for 36

1) 25/20 cal row

2) 12/10 2 db clusters

3) 25/20 vups

4) 25/20 standing bike

5)12/10 down ups over smallbox

6) 25/20 cal ski

04-07-2024

CF FITNESS

Strength:
Every 2 min for 10 min
1 power clean
1 jerk
1 hang squat clean
1 power clean
1 jerk
(increase weight to max out the complex)
For time:
30 power clean and jerk
50/35kg
rest 1 min
40 wall ball 12-9/9-6kg
rest 1 min
50 hang power clean
40/25kg

ULTIMATE BURNOUT

cicruit training

1 min on

1 min off

5 rounds of

1) row

2) db thrusters

3) bike

4) hand release pushups

5) ski 6) db lunges

03-07-2024

FITNESS

Strength:
Power snatch
EMOM 5′: 3 reps @70%
rest 1 min
EMOM 4′: 2 reps @80%
rest 1 min
EMOM 3′: 1 rep @90 %
For time:
10-8-6-4-2
power snatch
oh squat
toes to bar
burpees facing over bar
10 cal each round
40/25 kg

BURNOUT

tabata
goblet squats
rest 2
4 min max calories row
tabata
alt db snatch
rest 2
4 min max cal ski
rest 2
tabata
alt vups
rest 2
4 min max calories bike

02-07-2024

FITNESS

Skill:hspu
16 min amrap:
10 cal row
10 m hswalk
10 pistols
10 alt. DB hang clean
Strength:
3 sets of
12 side raises
12 hammer curls
12 skull crushers

BURNOUT
emom 30
45″ on 15″ off

1)kb swings
2) ski erg
3) down ups
4) row
5) box jumps
6) standing bike

01-07-2024

FITNESS

Strength:
Every 2 min for 10 min
3 Front squat @80%
+
16 DB oh lunges
For time:(team of 2)IGYG
14 rounds of
2 squat clean
3 burpees over bar
5 pull ups
15 du
70/50 kg

BURNOUT

1) amrap 4

10 1 arm db push press

10 goblet lunges

20 russian twists

2) emom 4

15/12 calories

3) amrap 4

20 russian twists with medball

20 plank touches to ball

20 side madball throws

4) emom 4

15/12 calories

5) amrap 4

10 hand release pushups

10 alt vups

10 plank to side plank

6) emom 4

15/12 calories

rest 2 minutes bwn sets

29-06-2024

FITNESS

Strength:
every 1:30 min for 9 min
1 clean pull
1 hang power clean
1 jerk
(max out complex)
24-20-16-12-8-4
hang power clean
push press/push jerk
burpees to target
48-40-32-24-16-8
cal row/run/bike
60/40kg
28-06-2024

FITNESS

SKIll: bar mu
For time each set:
4 rounds of
21 cal row/ski
15 wall ball
9 burpees
5 bar mu
rest 1 min
Strength:
3 sets of
12 chest press
12 bicep curls
12 tricep extension one DB behind head

BURNOUT

5 min amrap
20 wallballs
50 du/100 su
10 burpees to target
rest 3
4 min amrap
15 wallballs
40 du /80 su
8 burpees to target
rest 2
3 min amrap
10 wallballs
30 du /60 su
6 burpees to target
rest 1
2 min amrap
5 wallballs
20 du/40 su
4 burpees to target

27-6-2024

FITNESS

Strength:
Every 2 min for 12 min
3 reps deadlift @80%-85%
+
10 DB chest press
For time:
6 rounds of
11 cal row/run
11 toes to bar
11 box jump over
6 thruster
60/40 kg

BURNOUT

for time

1000/800m ski

50m farmer carry

1000m/800m run

50m rfront rack carry

1000m/800m row

50m overhead carry

1000/800m run

26-06-2024

FITNESS

Strength:
Every 1:30 min for 9 min
1 hang power snatch
1 hang squat snatch
(built up to 80%)
For time:
21-15-9
power snatch
facing burpees over bar
10 lunges with bar each set
then
buy out 1000m row/run

BURNOUT

amrap 8
ladder
2-4-6-8-10
calories ski
kb swings

rest 2

amrap 8
2-4-6-8-10
calories row
vups

res 2
amrap 8
2-4-6-8-10
calories bike
goblet squats

25-06-2024

FITNESS

Strength:
3 sets of
10 side raises
10 DBL DB row
20-30 sec hshold
Skill: hspu
For time:
10-8-6-4-2
hspu
devil press
pull ups
15 wall balls between sets

BURNOUT

for time
as a team
6/5 k row
every 2 minutes including
0:00
10 synchro down ups
10 synchro jumping lunges

24-06-2024

FITNESS

Strength:
Every 2 min for 10 min
3 Front squat @75%
+
20 m farmer carry DB/KB
For time:(team of 2)
500 m run together
20 gr2oh
40 toes to bar
250 m run together
20 gr2oh
40 toes to bar
500 m run together
70-80/40-50 kg

BURNOUT

5 rounds of

1 min max wallballs
30 sec rest

1 min max cal ski erg
30 sec rest

1min max burpee broad jumps
30 sec rest

1min max calories row
30 sec rest

22-06-2024

FITNESS

Strength:
Every 1:30 min for 9 min
3 max reps deadlift tng
For time:
14-12-10-8-6
devil press
thruster
6-8-10-12-14
box jump over
toes to bar
21-06-2024

FITNESS

Strength:
3 sets of
10 seated strict press
10 diamond push ups
40-60 sec holllow hold
Skill: hspu
7 min amrap:
10 deadlift DBL DB
7 hspu
5 front squat DBL DB
rest 2 min
5 min amrap:
7 deadlift
5 hspu
3 front squat

BURNOUT

For time
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Calories row
Vups
Kb swings
Kb lunges

20-06-2024

FITNESS

Srength:
Every 2 min for 10 min
1 pull
2 power clean
2 jerk
(built up the complex tng)
15 min amrap:
5 power clean
7 sh2oh
12 lunges with one DB/KB
35 du
50/35 kg

BURNOUT

4 sets of
3 min AMRAP
30/25 cal standing bike
Max wallballs
Rest 1
3 min AMRAP
250 m run
Max hand release pushups

19-06-2024

FITNESS

Strength:
Snatch squat+oh squat
EMOM 3′: @70%
EMOM 3′: @75%
EMOM 3′: @ 80%
EMOM 3′: @ 85%
13 min amrap:
3-4-5-6-7-8-..
squat snatch
burpees over bar
6-8-10-12-14-16-…
wall ball
pull ups


BURNOUT

for time
triple 3
3 k run
3 k ski
3 k row

all athletes start together
working at the same time .
the workout finιshes when the team
has completed all of the distances
split as you deisre

18-06-2024

FITNESS

Strength:
3 sets of
5-10 ring dips
2 wall walk
5-10 strict pull ups
Skill: bar mu
For time each round:
4 rounds of
14 KB swings
7 sh2oh DBL DB/KB
14 oh lunges one DB/KB
7/5 bar mu
14 cal row/ski
rest 1 min

 

BURNOUT

team of 2

for time

1200m row

(partner plank hold )

80 wallballs

(partner wall sit )

1000m row

(partner db farmer hold)

60 2db lunges

(partner wall sit hold)

800m row

(partner plank hold )

40 synchro goblet squats

17-06-2024

FITNESS

Strength:
Every 2 min for 10 min
3 Back squat @80-85%
+
30 sec hshold
For time:(team of 2)IGYG
14 rounds of
5 hang clean
5 sh2oh
5 pull ups
20 du
BURNOUT
every 6 for 30
500m run
12 burpees over db
6 2 db hang clusters
15-06-2024

FITNESS

Strength:
Power clean Every 1:30 min for 9 min
Set 1: 3 reps @80%
Set 2-3: 2 reps @85%
Set 4-5 : 1 rep @90%
Set 6: 1 rep @100%
For time:(team of 2 IGYG)
2-4- 6- 8-10-12-14
KB swings
box jump
each set
3 power clean
3 front squat
(each one)
60-70/40-50 kg
14-06-2024

FITNESS

Strength:
3 sets of
3 wall walk
5 man maker
5-10 ring dips
Skill: ring mu
For time:
4-5 rounds of
12 cal row/ski
12 alt.DB snatch
12 pistols
6 ring mu
rest 1 min between rounds

BURNOUT

24 min emom
45 on 15 off
1. row
2. 1 arm db thruster
3. Burpees
4. Lateral jumps over db
5. Vups
6. Rest

13-06-2024

FITNESS

Strength:
Every 1:30 min for 9 min
1 pull
1 squat clean
1 jerk
(built up)
For time:
1-10
squat clean
5 burpees over bar
35 du

BURNOUT

5 sets
4 min amrap
team of 2
buy in 250m run together
15 1 arm synchro devil press
max cal row/ski
rest 1

12-06-2024

FITNESS

Strength:
Every 1:30 min for 9 min
1 pull
1 power snatch
1 hang squat snatch
(built up to @85%)

For time :
3 rounds of
5 hang power snatch
5 oh squat
10 toes to bar
5 facing burpees over bar
rest 3 min
repeat 3 rounds

 

BURNOUT

for time
1k ski erg
40 box jump over
1k row
60m walking goblet lunges
1k run
80 vups

11-06-2024

FITNESS

Skill: hspu

For time:
2 rounds of
20 cal row
20 hspu
20 cal row
20 devi press

Strength:
EMOM 10′:
1. 10 bicep curls+10 skull crushers
2. 40 sec hold oh a heavy plate

 

BURNOUT

5 sets of
3 min on
1 min off
250m row
20 kb swings
max reps goblet squats
rest 1 between sets

10-06-2024

FITNESS

Strength:
Back squat
Every 2 min for 12 min
Set 1: 10 reps @50%
Set 2: 5 reps @70%
Set 3: 3 reps @75%
Set 4: 2 reps @80%
Set 5: 2 reps@85%
Set 6: 10 reps @50%
For time:(team of 2)
4 rounds of
24 cal row
24 hang clean
24 front squat
24 sh2oh
24 burpees over bar
BURNOUT
team of 2
4 rounds for time
1000m run
20 synchro burpees over line
40 cal row
60 wallballs
cap 35
08-06-2024

FITNESS

Strength:
Every 2 min for 10 min
2-3 Push press@80%-85%
+
10 m oh walking lunges
For time:(team of 2)
5 rounds of
30 wall ball
40 alt.DB snatch
30 box jump over
100 du
07-06-2024

FITNESS

Skill: hswalk
2 rounds of
7 deadlift DBL DB/KB
7 m hswalk
2 rope climbs
rest 2 min
2 rounds of
7-7 walking lunges suitcase hold DB/KB
7 m hswalk
2 rope climbs
rest 2 min
2 rounds of
7 front rack squat DBL DB/KB
7 m hswalk
2 rope climbs

BURNOUT

For time:
TEAM OF 2

100 cal row
100 burpees over partner
100 sit ups
100 push ups
100 air squats

06-06-2024

FITNESS

Strength:
Every 1:30 min for 9 min
1 power clean
1 squat clean
1 front squat
(start @50% and built up)

For time:
21-15-9
power clean
burpees box jump over
250 m run
50-60/35-40kg

BURNOUT

Every 2 min for 30 min

1. 250/200m row+50 mountain climbers
2. 250/200m ski+15 sumo dl h.p
3. 15 wall balls+20 jumps over ball
4. 2 rounds 12 sit ups+12 v-ups+12 lunges
5. 250 m run

05-06-2024

FITNESS

Strength:
Every 1:30 min for 9 min
1 pull
1 power snatch
1 hang power snatch
(start @50% and built up)
Every 4 min:(for 4 rounds)
7 power snatch
7 deadlift
7 hspu
14 cal row/run
BURNOUT
1) amrap 10
250m ski
20 goblet lunges
15 kb swings

rest 2

2) amrap 10
250m row
20 jump squat
15 burpees

rest 2

amrap 10
250m run
20 vups
15 hand release pushups

04-06-2024

FITNESS

Strength:
4 sets of
5-10 ring dips
5-10 chin ups
10 candlestick (with plate)
30-40 sec arch hold

Skill: ring mu

10 min amrap:
4-5-6-7-8-9-…
alt. DB snatch
burpees
1-2-3-4-5-6-…
ring mu

BURNOUT

amrap 35

500m row
(partner hold plank)
30 box jump overs
20 synchro 1 arm devil pres

03-06-2024

FITNESS

Strength:
Every 1:30 min for 9 min
Front squat
Set 1-2: 5 reps @70%
Set 3-4: 3 reps @80%
Set 5-6: 2 reps @85%
6 min amrap:(IGYG)
6 toes to bar
6 thruster
rest 2 min
6 min amrap:(IGYG)
6 power clean
6 oh squat
40/25 kg
BURNOUT
for time
1000m run
5 rounds of
20 wall balls
20 burpees
20 weighted situps
20 pushups
then
1000m run
01-06-2024

FITNESS

Strength:
Every 90sec for 9min
3 x Back Squats
80-85%

For time:
100-80-60-40-20
du
12-14-16-18-20
KB swings 24/16
sit ups
pistols
10-10-10-10-10
KB Hang Clean and Jerk

31-05-2024

FITNESS

Skill: hswalk

16 min amrap:
5 m hswalk
5-5 hang snatch KB/DB
5-5 thruster KB/DB
14 lunges with KB/DB front rack

Strength:
3 sets of
20 weighted sit ups
20 bird dog
20 m oh walk one KB/DB

 

BURNOUT


3 sets of
1. AMRAP 4
400m row
15 pushups
20 wallball
Rest 2
2. AMRAP 4
15 down over kb
20 jump squat
Rest 2

 

30-05-2024

FITNESS

Strength:
Every 2 min for 10 min
3 power clean
3 hang squat clean
3 jerk
@70%-85%

Every 5 min: (3 sets)
2 rounds of
6 power clean and jerk
8 burpees to target
12 pull ups
50-60/30-40 kg

 

BURNOUT

for time
team of 2
1500m run
25 burpee broad jumps
50 goblet lunges
500m farmers carry
50goblet lunges
25 burpee broad jumps
1500m run

29-05-2024

FITNESS

Strength:

Every 1:30 min for 9 min

3 power snatch

3 oh squat

@70%

For time:

20-18-16-14-12

wall ball

12-14-16-18-20

toes to bar

rest 2 min

10-8-6-4-2

power snatch

20-18-16-14-12

cal row/run

50/35 kg

BURNOUT

AMRAP 25′

250m run

25 hand release pushups

250m row

10 devil press

250m ski

28-05-2024

FITNESS 

Strength:
3 sets of
5 strict ring pull ups
(weighted if you want)
5-10 ring dips
30 sec hshold
Skill: ring mu
For time:
6 rounds of
12 cal row/ski
18 wall ball
6 ring mu
12 deadlift DBL DB/KB
BURNOUT
every 2 minutes for 24 minutes
1) amrap 10 kb snatch 8 oh lunges
2) max cal row
3) 15 situps +15 vups
27-5-2024

FITNESS 

 

Strength:
Front squat
Every 1:30 min for 9 min
Set 1-2: 3 reps @80%
Set 3-4: 2 reps @85%
Set 5-6: 1 rep @90%

8 min amrap:
1 devil press DBL DB
2 pistols
30 du
rest 2 min
8 min amrap:
3 squat clean
7 sh2oh
10 push ups h.r

 

BURNOUT 

team of 3
for time
1500m run together
45 burpees
2000m ski (split)
60 wallballs
3000m row (split)

cap 40

25-05-2024

FITNESS

Strength:
Every 1:30 min for 9 min:
3 jerk
(start @70% and built up to 85%-90%)

For time:
10 oh squat
20 box jump over
12 thruster
15 power clean
20 pull ups
10 burpees to target
20 pull ups
15 power clean
12 thruster
20 box jump over
10 oh squat

60/40 kg

 

 

24-5-2024

FITNESS 

Skill: ring mu

For time:
1000 m run buy in
Then 5 rounds of
8 alt.DB snatch
8 step over DBL DB
5 ring mu

Strength:
3 sets of
10-12 side raises
10-12 front raises
3 wall walk

 

BURNOUT

amrap 15
a1) 400m ski
10 2 db hang squat clean
10 hand release pushups
rest 5
amrap 15
a2)400m row
10 wallballs
12 jumps over rower

23-05-2024

FITNESS

Strength:
1 squat clean
1 hang power clean
1 jerk
(built up to max out)
For time:
2 rounds of
12 deadlift
12 hang clean and jerk
24 pull ups
24 lunges(weigthed if you want)
500 m run
BURNOUT
tabata
1)bike
2) 2db push press
3) jumping lunges
4) 2 db burpees
5) alt vups
rest 1 btween sets
22-5-2024

FITNESS

Strength:

Every 2 min for 12 min
Front squat: reps 5-4-3-2-1-1
(increase weight every set to max out)

15 min amrap:
6 sumo h.p
8 box jump over
6 burpees over bar
8 toes to bar
6 power snatch

40/25 kg

 

BURNOUT

amrap 30
2 rounds of
p1)250/200m row
p2) max kb farmer hold
into
2 rounds of
p1)250/200m ski
p2) plank hold

21-5-2024

FITNESS

Strength:
4 sets of
10 arnold press
10 ring dips
10 rear delts

Skill: hspu

15 min amrap:
10 hspu
10 alt.DB snatch
10 m one DB oh lunges
10 box jump

 

BURNOUT

5 rounds
1 min kb swings
1 jump rope
1 min cal row
1 min rest

20-05-2024

FITNESS

Strength:
12 min to max out Complex
1 cluster
1 front squat
1 hang power clean
1 jerk

EMOM 20′:
1. 16 cal row/run
2. 1 Bear Complex
3. 50-60 du
4. 12 deadlift

*Bear Complex:
1 power clean
1 front squat
1 push press
1 back squat
1 back push press

 

BURNOUT

5 rounds for time

500m run

15 2 db thrusters

10 burpees over db

18-05-2024

FITNESS

Strength:
EMOM 8′:
3 power snatch
(start @70% and increase every 2 sets)
For time:
21-15-9
cal row
power snatch
40/25
rest 2 min
15-11-9
cal row
sh20h
rest 2 min
20-15-10
wall ball
cal row
17-05-2024

FITNESS

Skill: rope climb
5 rounds of
Every 3 min:
1 round of DT with DB/KB
2 rope climbs
10 air squats
*DT: 12 deadlift
9 hang clean
6 sh20h
Strength:
3 sets of
1 min plank
1 min hshold
1 min farmer carry DB/KB

BURNOUT


3 sets of
3 min medium
1:30 hard
2 min medium
1:00 harder
1 min medium
0:30 hardest
rest 2 minutes between sets

1)row
2)ski
3)bike

16-05-2024

FITNESS

Strength:
2 power clean
2 hang squat clean
EMOM 4′: @70%
rest 1 min
EMOM 4′: @75%
15 min amrap:
10 box jump over
5 squat clean
5 sh20h
10 pull ups
40 du
BURNOUT
tabata
1) ski
2) row
3) db snatch
4) vups
5) mountain climbers
rest 1 beween sets
15-05-2024

FITNESS

Strength:
EMOM 12′:
1. 3 squat snatch @75%
2. 2 squat snatch @80%
3. 1 squat snatch @85%+max burpees over bar
4. rest
For time:
10-8-6-4-2
toes to bar
burpees
KB swings
rest 2 min
10-8-6-4-2
power snatch
pistols
wall ball
40/25kg

BURNOUT

for time
10 ROUNDS FOR TIME
250m run
15 wallball
10 burpees

14-05-2024

FITNESS

Skill: bar mu
For time:
2-4-6-8-10
DB snatch alt.
5 bar mu
7-9-11-13-15
cal row/ski
Strength:
3 sets of
15-20 bicep curls
5-10 ring dips
20 gorilla row

BURNOUT

every 2 for 24
1) amrap 2
8 kb swings
50 du
2)amrap 2
max calories row
3)rest

13-05-2024

FITNESS

Strength:
Every 1:30 min for 9 min
4 Front squat @70%
For time:(team of 2)IGYG
14 rounds of
3 squat clean
4 hspu
5 burpees over bar(facing)
60-70/35-40kg
BURNOUT
for time
2000m run together
one partner with medball
100 wallballs
80 db lunges
60 burpees
40 synchro situps
20 pushups
11-5-2024

FITNESS

Strength:
Back squat
5 rounds of
3 reps @70%
rest 30 sec
3 reps @70%
rest 1 min

4 rounds of
4 min on / 2 min off:
1 Round DT + amrap Cindy

DT: 12 deadlift
9 hang clean
6 sh2oh
Cindy: 5 pull ups
10 push ups
15 air squat

10-5-2024

FITNESS 

Skill: hswalk

15 min amrap:
5 m hswalk
10 pull ups/ring rows
20 step ups with one DB
30 sit ups

Strength:
3 sets of
15 bicep curls
15 press down for tricep with band
1 min plank
max L-sit on pull up bar

 

BURNOUT

7 sets of
60 du /120 su
10 2db db thrusters
8 burpees to target
rest 1 between sets

09-05-2024

FITNESS

Strength:
Every 1:30 min for 9 min
1 pull
1 power clean
1 hang squat clean
(built up)

For time:
5 rounds of
7 sh2oh
8 hang power clean
15 wall balls
250 m run
60/40kg

 

BURNOUT

3 sets of
1000/800m run together
500/400m row
750/600m ski
rest 2 min
cap each set 10 min

08-05-2024

FITNESS

Strength:
Every 2 min for 10 min
3 reps Back squat
(start at @80% and increas each set)
For time:
250 m run before each round
12-10-8-6-4
squat snatch
ch2b/pull ups
70/45kg
BURNOUT
6 sets of
2 min on
2min off
12/10 cal standing bike
10/8 goblet squat
max burpee box jumps
03-05-2024

FITNESS

Skill: bar mu

2 rounds of
6 min amrap:
5 sh20h DBL DB
4 front squat DBL DB
3 bmu
rest 2 min between rounds
Finish with 1000 m run/row

Strength:
3 sets of
12 DB hammer curls
12 DBL DB kick backs
12 chest press

 

BURNOUT

3 sets of
amarp 10
500m ski
20 burpees over line
100 du/200 su
1000m row
100 du/200 su
20 burpees over line

rest 2 between sets

02-05-2024

FITNESS

Strength:
Emom 8′:
5 Push press 70%
10 min amrap:
2-4-6-8-10-….
push press
sumo h.p
10-15-20-25-30-…
du
rest 2 min
Double Tabata:
1. hollow hold
2. russian twists

BURNOUT

team of 2
10 rounds
p1)250m row/ski
p2) 9 db deadlift
6 db hang clean
6 db shoulder to overhead
3 db devil press

01-05-2024

FITNESS

Strength:
Every 2 min for 10min
1 pull
1 power snatch
1 oh squat
20 du

For time:
120 du buy in
21-15-9
power snatch
wall ball
toes to bar
120 du buy out

BURNOUT

team of 2

for time
200 wallballs
1000m run together
100 a-jumps
1000m run together

30-04-2024

FITNESS

Strength:
3 sets of
8-8 1leg elevated split squats
10 cyclist goblet squats
16 iso alternate DB strict press

Skill: pistols

For time:
1-3-6-9-11
devil press DBL DB
every round
10 pistols
10 box jump

BURNOUT


4 sets of

Amrap 5 min
20 kb swings
-20 lateral jumps over Kb
20 goblet lunges
remaining time:
max reps du

rest 2 minutes bwn sets

29-04-2024

FITNESS

Strength:
Every 2min for 10min
Complex of
1 clean pull
1 power clean
1 hang power clean
2 front squat

For time :(team of 2)split as you wish
3 rounds of
20 gr2oh
24 toes to bar
20 oh squat
24 facing burpees over bar
88 du

40-50/25-30kg

 

BURNOUT

workout of the day

every 2 for 30

1)25 cal row

2)25 db thrusters

3) 25 burpees

4)25 cal bike

5) 25 situps + 25 vups

27-04-2024

FITNESS

Strength:
Deadlift
Every 1:30 min for 9 min
Set 1-2: 4 reps @75%
Set 3-4: 3 reps @80%
Set 5-6: 2 reps 85%-90%
For time:
7 rounds of
7 box jump over
7 burpees
7 hang clean
14 DB oh walking lunges
60-70/35-40kg
26-04-2024

FITNESS

Skill: rope climb/pistols
20 min amrap:
1 rope climb
200 m row
4 sumo h.p
6 pistols
6 KB swings
Core Strength:
3 sets of
max L-sit hold on pull up bar
15 weighted sit ups
30 plank rotations

 

BURNOUT


6 sets of

A1)amrap 2
2-4-6-8-10
hangt clean and jerk
down ups over db

rest 2

A2) amrap 2
10/8 cal row
10/8 box jumps

6 x A1/A2

25-04-2024

FITNESS

Strength:
Every 2 min for 10 min
1 pull
1 power clean
1 hang squat clean
(built up to @85%)

For time:
27-21-15-12-9-5
toes to bar
sh2oh
cal
50/35kg

BURNOUT

amrap 5
12/10 cal standing bike
15/12 goblet squat

rest 2

amrap 5
12/10 cal row
15/12 hand release pushups

rest 2

amrap 5
12/10 cal ski
15/12 vups

rest 2


amrap 5
250m run
12/10 jumping lunges

24-04-2024

FITNESS

Strength:
Every 2 min for 10 min
2 power snatch
+
2 hang squat snatch
(built up)
For time:
9-15-21
cal row/run
burpees over bar
power snatch
rest 2 min
21-15-9
cal row/run
wall balls

BURNOUT


6 sets of
amrap 2
12/10 cal row
12/10 cal ski
rest 2

 

23-04-2024

FITNESS

Strength:
3 sets of
10 DB side raises
20 gorilla row
10 front raises
skill: hswalk
Fot time:
4 rounds of
10 m hswalk
10-10 m oh walking lunges
10 burpees
10 box jump

BUNROUT

for time
100 du/200 su
60 db snatch
50 db lunges
40 db push press
30 burpees
20 1 arm db thrusters
10 1 arm devil press
100 du/200 su

22-04-2024

FITNESS

Strength:
EMOM 12′:
1. 4 front squat 75%
2. 10 seated strict press with DBL DB
16 min amrap:(team of 2 IGYG)
5 gr20h
5 deadlift
5 toes to bar
20 du
50-60/35-45kg
BURNOUT
for time
as a team
1k run together
1000m ski/row split
1k run together
1000m row/ski split
1k run together
250m farmers carry (outside) as a team
cap 40 min
20-04-2024
FITNESS
Strength:
Every 1:30 min for 9 min
1 power clean
1 jerk
(built up to 85%-90%)
For time:
(KAREN HANGING GRACE)
150 wall balls
75 toes to bar
30 clean and jerk
60/40kg
19-04-2024
FITNESS
Skill: hswalk
For time:
5 rounds of
10 m farmer carry
10 m hswalk
10 box jump
10 burpees
Strength:
3 sets of
5-10 ring dips
5-10 strict pull ups
30″-40″ wall sit
30″-40″ hollow hold
BURNOUT
tempelhof
for time
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
wallballs
hand release push ups
goblet lunges
sit ups
18-04-2024

FITNESS

Strength:
Every 1:30 min for 9 min
Strict press (built up)
Set 1: 5 reps
Set 2: 4 reps
Set 3: 3 reps
Set 4: 2 reps
Set 5: 2 reps
Set 6: 1 rep
16 min amrap:
6 hang clean
6 push press
6 box jump over
6 lunges
(every round add 2 reps each exercise)

BURNOUT

team of 2
athens throwdown side event 1
i go u go

amrap 7

15/12 cal ski
6 devil press

rest 3

amrap 7

i go u go
9 db thrusters
9 burpees over line

rest 3
amrap 7
250m run

17-04-2024

FITNESS

Strength:
Every 2 min for 10min
3 Back squat 85%

For time:
100 du
12 front squats
24 pull ups
100 du
12 squat clean
20 pull ups
100 du
12 power clean and jerk
16 pull ups
60/40 kg

BURNOUT

5 sets of

AMRAP 4
(45” on 15” off)
1. ski
2. Kb swings
3. Row
4. Jumping lunges

Rest 1 minute between sets

16-04-2024

FITNESS

Skill: pistols

2 rounds of
8 min amrap:
12 pistols
14 KB snatch(7-7)
16 cal row/ski
20 KB swings

Strength:
3 sets of
15 strict high pull with KB
15 KB bicep curs
15 KB tricep extension behind head

 

BURNOUT

5 sets of

Amrap 5 min
20 push ups
20 goblet squat
-20 lateral jumps over Kb
remaining time:
max reps shuttle runs

rest 2 minutes bwn sets

15-04-2024

FITNESS

Strength:
Every 1:30 min for 9 min
1 pull
1 hang power snatch
1 squat snatch
(built up)

4 rounds of
3 min amrap:
P1) 9 burpees over bar
3 squat snatch (70/45kg)
P2) max cal
rest 2 min between rounds

BURNOUT

team of 2

10 rounds
i go u go
250m run
50 du/100 su

into
10 rounds
10 bar facing burpees
15 kb swings

13-04-2024

FITNESS

Strength:
Every 2 min for 10 min
4 Back squats @70%
+
10 jump squats (no weight)

For time:
5 rounds of
12 synchro 1 DB alt. devil press
12 synchro 1 arm overhead lunges
30 wallballs
250m run together

12-04-2024
FITNESS
Skill: Pistols
20 min amrap:
10 pistols
10 toes to bar(add 1 rep every round)
20 KB hang snatch(10-10)(add 1 rep )
200m row/ski
Strength:
3 sets of
12 tempo ring push ups
12 ring bicep curs
1 min plank
1 min hshold

 

 

BURNOUT

workout of the day

Team of 2

Amrap 25′

200 Single Unders

20 Synchro goblet squat

800m Row

20 Synchro push ups

20 Synchro Sit ps

600m Row

11-04-2024

FITNESS

Strength:
Every 2 min for 10 min
5 Push Press @80%
+
5 high box jump
For time :(cap 15′)
2 rounds of
15 gr2oh
13 burpees box jump over
15 ch2b/pull ups
30 lunges KB or Bar
60/40kg

 

BURNOUT

workout of the day

every 2 for 24
1) 2 rounds
4 devil press
8 db thrusters

2)max cal row

3) rest

10-04-2024

FITNESS

Strength:
Every 2 min 10 min
5 Sumo Deadlift
(built up)

For time:
100 squats
100 KB swings
100 push ups h.r
100 sit ups
100 lunges
100 du

BURNOUT

Emom 12
45 on
15 off
1. row
2. Ski
3.vups

Rest 3

For time
500m run
25 hand release push up
25 sit-ups
500m run

09-04-2024

FITNESS

Skill: hspu

EMOM 20′:
1. 7 hspu
2. 10 burpees box jump
3. 16 alt. DB clean and jerk
4. 14/12 cal row
5. 20 lateral jumps over row

Core Strength:
3 sets of
unbroken sets
21 v-ups
15 weighted sit ups
9 hollow rocks

BURNOUT

Team of 2
Workout
3 Rounds of
60 Wall Balls
1000m Row
40 Burpees

08-04-2024

FITNESS 

Strength:
Every 1:30 min for 9 min
Front squat
Set 1-2: 3 reps @75%
Set 3-4: 2 reps @80%
Set 5-6: 2 reps @85%
17 min amrap:(team of 2)
2-4-6-8-10-….
power snatch
toes to bar
deadlift
12-14-16-18-20-….
cal
 BURNOUT

workout of the day
team of 2

3 sets of
amrap 10
buy in 1000m run together
then
1) max cal ski
2)max cal row
3) max burpee box jumps

rest 2 between sets

06-04-2024

FITNESS

Strength
Every 2min for 10min
5 x Pause Back Squats
*With 3sec Pause at the Bottom
Workout
Team of 2
AMRAP 17min
30 x Synchro Burpees Facing Over Bar
40 x Hang Power Cleans
40 x Thrusters
250m Run Together
20 x Synchro Toes To Bar
30 x Hang Squat Cleans
30 x Shoulder To Overhead
Rx Weight
50/35
05-04-2024

FITNESS

Skill: Rope Climbs
EMOM x 20min
1) 2-3 x Rope Climbs
2) 20 x Single Arm DB Snatches 22.5/15
3) 15/12 x Calories
4) 4 x Wall Walks
5) Rest
Strength:
3 sets of
20 gorilla row
10 side raises
1 min plank weighted

BURNOUT

workout of the day

tabata row

rest 1

tabata du/su

rest 1

tabata wallballs

rest 1

tabata vups

rest 1

tabata shuttle runs

04-04-2024

FITNESS

Strength
Every 2min for 10min
7 x Romanian Deadlifts
Workout
AMRAP 8min
Buy In: 40/30 Calories
Then,
12 x Floor Press 2×22.5/2x15kg
24 x DBL DB Front Rack Lunges
Rest 2min
AMRAP 8min
Buy In: 40/30 Calories
Then,
12 x DBL DB Hang Clean and Jerks 2×22.5/2x15kg
24 x DBL DB Front Squats
BURNOUTE
workout of the day
0:00-20:00
1 k run
20 burpees broad
jumps
500m run
10 burpee broad
jumps
20:00-30:00
1000/800m row
20 plate oh lunges
500/400m row
10 plate oh lunges
3-4-2024

FITNESS

Strength:
Every 1:30 for 9 min
1 pull
1 hang squat snatch
1 squat snatch
(built up)

For time:
10 rounds of
5 power snatch
5 pull ups
30 du

 

BURNOUT

workout of the day

5 sets of
amrap 3
2 rounds of
6 renegade rows
9 db thrusters
max calories

rest 1 between sets

tabata
mountain climbers

02-04-2024

FITNESS

Skill: hspu
EMOM 20′:
1. 5-10 hspu
2. 10 -12-14-16-18 box jump over
3.15 wall ball
4. max cal row/ski
5.rest
Strength:
3 sets of
10 chest press DB
10 bulgarian squats each leg
10 hammer bicep curls
10 tricep extension DB behind head

BURNOUT

workout of the day

emom 15
45″ on 15″ off
1) row
2) down ups over db
3) db snatch

rest 5
for time as a team
2 k row
60 db snatch
40 down ups over db

01-04-2024
FITNESS
Strength:
Bear Complex
Every 2 min for 10 min
(start with 50% and max out)
set 1 5 reps
set 2 4 reps
set 3 3 reps
set 4 2 reps
set 5 1 rep
set 6 1 rep
*Bear Complex:
1 power clean
1 front squat
1 push press
1 back squat
1 back push press
15 min amrap:(team of two)
1-2-3-4-5-6-…
box jump over
power clean
push press
front squat
BURNOUT
as a team
workout of the day
on a running clock
0:00-15:00
150/120 cal ski
emom 5 burpees synchro
15:00-17:00
rest
17:00-30:00
i go u go
12 wallball shots
10 pushups
16 vups
at 30
500m run together
30-03-2024

FITNESS 

For time:(team of 2 )
Buy in 100 cal
60 step over DBL DB
5 wall walk synchro
40 step over DBL DB
5 wall walk synchro
20 step over DBL DB
5 wall walk synchro
Buy out 100 sit ups weighted
Strength:
Coach choise
29-03-2024
FITNESS
Strength:
10-8-6-4-2 strict pull ups
15-13-11-9-7 dips on box
30 sec hollow hold between sets
skill: bar mu
5 min amrap:
9 thruster
7 burpees box jump
5 bmu
rest 2 min
5 min amrap:
7 thruster
5 burpees box jump
3 bmu
rest 2 min
5 min amrap:
5 thruster
3 burpees box jump
1 bmu
BURNOUT
Team of 2
For time
180/140 cal row
Emom 5 synchro burpees
Cap 20
Tabata vups
Rest 1
Tabata side plank
28-03-2024

FITNESS

Strength:
Deadlift
Every 1:30 min for 9 min
Set 1-2: 4 reps@75%
Set 3-4: 3 reps@80%
Set 5: 2 reps@85%
Set 6: 2 reps@90%

5 sets of
Every 3 min :
4 hang power clean
5 front squat
6 sh2oh
15 cal row/bike/run

BURNOUT

4 sets of
1 min on
1 min off
1. row
2. Front rack hold
3. Mountain climbers
4. Bike erg

27-03-2024
FITTNES
Strength:
Every 1:30 min for 9 min
1pull
1 power snatch
1 pull
1 hang power snatch
(built up)
For time:
5 rounds of
7 power snatch
7 oh squat
7 toes to bar
14 cal row/run
40-50/30-35 kg
BURNOUT
Emom 12
45 on
15 off
1. row
2. Ski
3. Down ups
Rest 3
 For time
500m run
25 hand release push up
25 sit-ups
500m run
26-03-2024

FITNESS

skill: hspu/pistols

2 sets of
7 min amrap:
7 pull ups
10 pistols
7 hspu
10 cal ski/row
rest 2 min between

Strength:
2-3 sets of
15 ring rows
5-10 ring dips
15 banded good mornings

 

BURNOUT

Team of 2
AMRAP 25

1200m row
100 wallballs
1000m row
80 kb swings
800m row
60 synchro medball throw sit-ups
600m row
40 synchro goblet squats
400m row
20 synchro burpees

23-03-2024

FITNESS

Strength:
EMOM 10′:
1. 5 Back squat @70%-75%
2. 45 sec wall sit

For time:
21-15-9
oh squat
sh2oh
cal row/run/bike
rest 3 min
21-15-9
pull ups
burpees over bar
cal row/run/bike

22-03-2024

FITNESS

Skill: hswalk
EMOM 25′:
1. 45 sec max meters hswalk
2. 12-14-16-18-20 box jumps
3. 15-14-13-12-11 burpees
4. 12 DBL DB thrusters
5. 12 cal row/ski

BURNOUT

Team of 2

2 sets
AMRAP 8
Max cal row
Partner plank

Rest 2
AMRAP 8
I go u go
4 alt db snatch
6+6 oh lunges
32 du/64 su

21-03-2024

FITNESS

Strength:
Deadlift
Every 1:30 min for 9 min
Set 1-2: 4 reps@70%
Set 3-4: 3 reps@75%
Set 5-6: 2 reps@80%

For time: (cap 22′)
10-20-30-20-10
wall ball
cal row/run/bike
straight into
11-12-13-14-15
toes to bar
5 gr2oh
60/45kg

 

BURNOUT

1. tabata ski
2. Tabata jumping lunges
3. Tabata bike
4. Tabata vups
5. Tabata kb swings
Rest 2 between sets

20-03-2024

FITNESS

Strength:
Every 1:30 min for 9 min
1 power snatch
1 hang squat snatch

For time:(car 25′)
100 du
12 burpees over bar
24 lunges (with bar)
12 power snatch
24 deadlift
12 oh squat
24 sit ups
100 du
24 sit ups
12 oh squat
24 deadlift
12 power snatch
24 lunges
12 burpees over bar
100 du

50/35 kg

BURNOUT

Team of 2
AMRAP 25
Buy in 2000m row

Then
10 db 1 arm thrusters
10 burpees over line
250m run together

19-3-2024

FITNESS

Skill:hspu

For time:

5 sets of

6 double KB/DB hang snatch

6 double KB/DB front squat

6 hspu

6 pull ups

18 cal row/ski Strength:

3 sets of

15 tricep extensions

15 bicep curls

15 bent over rown

 

BURNOUT

Every 2 for 30
1. 400/300m row
2. 1000/800m bike erg
3. 400/300m ski
4. 25/ 20 burpees side jump
5. 40” plank + 20/15 vups

16-03-2024

FITNESS

Strength:
Hang power snatch
every 30 sec 1 rep @55% for 5 min
every 30 sec 1 rep @65% for 5 min
3 Rounds of
5 min amrap:
21 air squat
15 hang power snatch
9 ch2b/pull ups
max cal bike/row
rest 2 min between
15-03-2024

FITNESS

OPEN WORKOUT 24.3
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes

Women (29, 43 kg)
Men (43, 61 kg)

Accessory Strength
EMOM x 8min (40sec On 20sec Off)
1) Russian Twists
2) Alt V Ups
3) Plank Hold
4) Gluted Bridges Weighted

BURNOUT

workout of the day

2 sets
of

armap 5
max cal

rest 2

amrap 5
15 jump squat
10 db snatch
5 burpees over db

rest 2

14-3-2024

FITNESS 

Strength:
Every 1:30 min for 9 min
built up to 85%-90%
1 pull
1 power clean
1 pull
1 hang power clean

For time:
21-15-9-7-5-3
power clean
sit ups
push ups
100-80-60-40-20-10
du

 

BURNOUT

workout of the day

emom 30
1) max kb hold
2) max box jumps
3)max vups
4)max cal ski
5)rest

13-03-2024

FITNESS

Strength:
EMOM 15′:
1. 5 Deadlift 80%
2. 5-10 high box jumps
3. max L-sit on pull up bar
15 min amrap:
5 deadlift
10 burpees over bar
15 box jumps
20 cal row/run
(50-70/70-100kg)

BURNOUT

workout of the day

team of 2
amrap 25 min
buy in:2500m row

then i go u go
4+4 db hang squat clean
8 down ups over db
16 jumping lunges

12-03-2024

FITNESS

Skill:hspu
For time:
50 wall ball buy in
Then
30-20-10
toes to bar
hspu
50 wall ball buy out
Core Strength:
3 sets of
30 sit ups with ball 9/6 kg
20 prone angels
20 m farmer carry

BURNOUT

workout of the day

4 sets of
1 min on
1 min off

1) cal row

2) 1 arm devil press

3)du/su

4)alt vups

11-3-2024

FITNESS 

Strength:
EMOM 12′:
1. 6 back squat 70%-75%
2. 10 seated strict pressDBL DB/KB

15 MIN AMRAP:(TEAM OF 2 IGYG)
5 thruster
5 power snatch
5 pull ups
(40/25kg)

 

BURNOUT

workout of the day

every 2 minutes for 30 minutes

1)30/25 cal ski

2)25/20 burpees

3) 30/25 cal row

5) 25/20 unbroken wallballs

09-03-2024

FITNESS

Strength:
Every 1:30 min for 9 min
1 pull
1 hang power clean
1 jerk
(build up)
For time:(team of 2)IGYG
14 rounds of
3 deadlift
3 hang clean
3 front squat
3 sh2oh
3 burpees over bar
3 toes to bar
08-03-2024

FITNESS

OPEN WORKOUT 24.2
AMRAP 20min
300m Row
10 x Deadlifts 83/55
50 x DU/SU

Accessory Strength
EMOM x 12min(40sec On 20sec Off)
1) Skull Crushers
2) Wall Sit (Weighted)
3) Biceps Curls
4) Hollow Hold

BURNOUT

workout of the day

3 sets of
1 min on
1min off
1)row
2)burpees
3)ski
4)goblet squats
5)bike

07-03-2024

FITNESS

Strength:
Dead lift
Every 1:30 min for 9 min
5 reps @70%
For time:
150 du buy in
10-9-8-7-6-5-4-3-2-1
power clean
1-2-3-4-5-6-7-8-9-10
hspu
150 du cash out

BURNOUT

 

workout of the day

every 2 minutes for 24 minutes

1)400/300m row

2)6 devil press
8 thrusters
10 down ups

06-03-2024

FITNESS

Strength:
Power snatch
EMOM 8′:
1. 5 reps @60%
2. 4 reps @65%
3. 3 reps @70%
4. 3 reps @75%
5. 2 reps @80%
6. 2 reps 85%
7. 1 rep 90%
8. 1 rep 95%
For time:
3 sets of
9 power snatch (40/25)
11 oh squat
13 burpees over bar
15 wall ball
250m Run
BURNOUT
workout of the day every 10min for 30 minutes
A) 1200/1000m row max synchro kb swings
B)1200/1000m ski max synchro wallballs
C)1000/750M run max synchro burpees over line
5-3-2024

FITNESS 

 

Skill:bar mu

For time:
5-6-7-8-9-10
bmu
devil press
10 step ups with DBL DB
14 cal row/ski

Strength:
3 sets of
7-10 strict toes to bar
40 sec hollow hold
15 weighted sit ups

 

BURNOUT 

 

workout of the day

4 sets of

amrap 2
buy in 250/150m row
max down ups

rest 1
amrap 2
100 du/200 su
max DB hang squat clean

04-03-2024

FITNESS

Strength:
Front squat
Every 2 min for 12 min
Set 1-2 : 6 reps @70%
Set 3-4 : 4 reps @75%
Set 5-6 : 3 reps @80%
For time:(team of 2)
20-16-12-8-4
hang clean
front squat
50-40-30-20-10
pull ups
push press

BURNOUT

workout of the day

amrap 8
p1)15/12 cal ski
p2) 15/12 box jump overs
rest 2
amrap 8
p1)15/12 cal row
p2)20/15 wall ball shots
rest 2
amrap 8
p1)250m run
p2)15/12 burpees

02-03-2024
FITNESS
Strength:
Emom 8′:
5 Back squat 75%
5 min amrap:
20 wall ball
10 box jump over
5 sh2oh
70/45kg
2 min rest
4 min amrap:
15 wall ball
8 box jump over
7 sh2oh
60/35kg
rest 2 min:
3 min amrap:
10 wall ball
5 box jump over
10 sh20h
50/30kg
rest 2 min
2 min amrap:
5 thruster
3 box jump over
40/25 kg
01-03-2024

FITNESS

 

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches,arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

 

Core Strength
EMOM x 12min (40sec On 20sec Off)
1) Weighted Sit ups
2) Russian Twists
3) Arch Hold
4) Weighted Plank Hold

 

BURNOUT

 

workout of the day

every 2 for 30
1)400/300m row
2)35/25 standing cal bike erg
3)25/20 burpees
4)20/15 situps +15 vups
5)rest

 

29-02-2024

FITNESS

Strength:
Jerk from racks
Emom 8′:
3 jerk (start 70% and build up to 85%)
For time:
5 rounds of DT
each round
60 du
*DT: 12 deadlift
9 hang clean
6 push jerk

BURNOUT

workout of the day
4 rounds of
1 min on
1 min off
1)max cal ski
2)kb farmer hold
3)max cal row
4) mountain climbers
28-02-2024

FITNESS

Strength:
Cluster
Every 2 min for 12 min
50%: 5 reps
60%: 4 reps
70%: 3 reps
80%: 2 reps
90%: 1rep
100%: 1 rep
every round max L-sit hold on pull up bar
For time:
10-1
thruster
burpees
5 ch2b/pull ups
45/30 kg

BURNOUT

workout of the day
team of 2
for time
150 wallball shots
100 cal ski
50 synchro down ups over line
27-02-2024

FITNESS

skill: bar mu
20 min amrap:
6 bmu
12 box jump
24 DB clean and jerk(12-12)
24 cal row/ski
Strength:
3 sets of
15 bicep curls
15 skull crushers
15 strict press

BURNOUT

workout of the day
tabata row
rest 2
tabata db clean and jerk
rest 2
tabata du
rest 2
tabata burpees over db
rest 2
tabata db snatch
26-02-2024

FITNESS

Strength:
Every 1:30 min for 9 min
Snatch pull+power snatch
(byild up to find max)
For time:(team of two)
20-18-16-14-12-10
power snatch
burpees over bar
toes to bar
10-8-6-4-2
wall walk
Buy out 100 cal

BURNOUT

workout of the day
amrap 30
team of 2
1200m row
100 jumping lunges
1000m row
80 vups
800m row
60 kb swings
600m row
40 jumping lunges
400m row
20 hand release pushups
24-2-2024

FITNESS

 

Team of 2
Strength
Every 2min for 10min
1 Clean Pull
1 Hang Power Clean
1 Power Clean
1 Thruster
Workout
For Time
5-4-3-2-1
Rounds of Cindy*
5-5-5-5-5
Clean and Jerk 70-50/45-35
*1 Round of Cindy
5 x Pull ups
10 x Push ups
15 x Squats
23-2-2024

FITNESS 

 

skill: rope climb

For time:(team of 2)
10-8-6-4-2
rope climbs
30-24-18-12-6
DBL DB/KB hang snatch
burpees
250m run (together)

Strength:
2 Sets of
10 Seated press DB/KB
10 Zottman Curls
10 Skull Crushers

 

BURNOUT

 

workout of the day
6 sets of
1:30 on
0:30 off

1) 8 db hang clean+ press
16 air squat
2) 10/8 cal row
10 jumping lunges

22-02-2024

FITNESS

Strength:
Every 2 min for 12 min
1 power clean
1 hang squat clean
1 jerk
max out complex
8 min amrap:
3 sh2oh
4 hang power clean
5 front squat
12 box jump over
rest 2 min
5 min amrap:(team of 2)
max calories all out

BURNOUT

workout of the day
team of 2
AMRAP 8
buy in:1000m ski
max reps goblet squats
rest 2
AMRAP 8
buy in 1000m ski
max reps pushups
rest 2
AMRAP 8
buy in 1000m ski
max reps synchro vups
21-02-2024

FITNESS

Strength:
Every 1:30 min for 9 min
Power snatch
1. 5 reps 70%
2.4 reps 75%
3.3 reps 85%
4.2 reps 90%
5.1 rep 95%
6. 1 rep 95-100%
7 min amrap:
10 power snatch
7 oh squat
10 pull ups
7 burpees over bar
40/25 kg
rest 3 min
5 min amrap:
5 power snatch
5 oh squat
5 pull ups
5 burpees over bar
50/35 kg

BURNOUT

workout of the day
4 sets of
1min on
1min off
1)cal ski
2)wallballs
3)cal row
4)burpee

 

20-2-2024

 

FITNESS

 

Strength:
3 Sets of
12 romanian deadlift DBL DB
20 hip thrusts
12 bent over row DBL DB

skill:hspu

For time:
30-25-20-15
box jump
20-15-10-5
hspu
15-20-25-30
wall ball

 

BURNOUT 

 

workout of the day

4 sets of
2 minutes on
1 minute off

a)2 min max cal row
b)2 min amrap
8+8 db thrusters
40 du/80 su

19-2-2024

FITNESS

Strength:
Every 2 min for 12 min
Back squat
Set 1-2: 4 reps 75%
Set 3-4: 3 reps 80%
Set 5-6: 2 reps 85%
15 min amrap:(team of 2 )
1-2-3-4-5-6-7-8-…
devil press (synchro) one DB
toes to bar
20 d.u (synchro)

BURNOUT

workout of the day
tabata row
rest 1
tabata burpee double jump
rest1
tabata box jumps
rest 1
tabata v-ups
rest 1
tabata jumping lunges
17-2-2024

FITNESS

7min AMRAP (team of 2)
10 synchro down ups
30 d.u./s.u (alternate)
20min AMRAP (team of 2)
60 deadlift
20 burpees facing over bar synchro
60 front squat
20 burpees facing over bar synchro
60 Shoulder to Overhead
20 burpees facing over bar synchro
Remaining Time: Clean and Jerk

 

16-2-2024

FITNESS

 

Skill: Kipping Pull ups/butterfly

For time:
1000m row
15 pull ups
30 wall balls
20 hang snatch kb/db (10/10)
600m row
13 pull ups
20 wall balls
16 hang snatch kb/db (8/8)
300m row
10 pull ups
10 wall balls
12 hang snatch kb/db (6/6)

 

BURNOUT

 

Workout
Every 2 for 24
1. 2 rounds of
4 devil press+ thruster
8 db lunges
2. max cal row
3. Rest

15-2-2024

FITNESS

Strength
Push Press
Find max 5 reps in 12 mins
For time:
150 d.u
10 push press
20 power clean
40 box jump
20 power clean
10 push press
150 d.u
50/35 kg
BURNOUT
AMRAP 30
1200m row
100 synchro situps
1000m row
80 synchro synchro jump squat
800m row
60 synchro pushups
600m row
40 synchro reverse burpees
14-02-2024

FITNESS

Strength: Deadlift
Every 2 mins for 12 mins
Sets 1-2 x 5 reps @ 70%
Sets 3-4 x 4 reps @ 75%
Sets 5-6 x 3 reps @ 80 %
For time:
21-15-9
Partner Deadlift
Synchro Toes to bar/Synchro Weighted Sit ups
42-30-18
Cals

BURNOUT

Workout
Team of 2
AMRAP 30min
30 x Rainbow Wall Balls
10 x Synchro Burpees
30 x Medball Partner Sit ups
10 x Synchro Burpees
30 x Cal Row
10 x Synchro Burpees
30 x Cal Ski
10 x Synchro Burpees
13-02-2024

FITNESS 

 

Skill: Handstand Walk
Workout
5 sets of:
Every 3 mins
7,5m handstand walk
10 alt. DB Snatch
12 cals
Rest 1 min between sets
Strength
2-3 rounds of:
25 bicep curls KB
25 banded tricep press down
20 strict pull ups with band

 

BURNOUT

Workout
4 sets
1. AMRAP 5
2-4-6-8-10-…..
Db clusters
Down ups over kb
20 du/40 su
Rest 2
2. Emom 5
12/10 cal row
Rest 2
And repeat

 

12-02-2024

FITNESS

Strength
Every 1’30” min
Snatch Pull + Power Snatch + Hang Snatch
Build up to 85%
For time: Team of 2
150 wall balls
100 cals
50 P.Snatch
BURNOUT
workout of the day
team of two
30 min amrap
1000m row
(partner famer hold)
80 vups
(partner plank hold)
60 goblet squat
(partner wall sit)
40 synchro jumping lunges
20 synchro burpees over line
10-02-2024

FITNESS

Team of two
For time:
60 hang power clean 40/25 kg
60 box jumps over
60 synchro jumping lunges
50 hang power clean 50/30 kg
50 burpees box jump
50 synchro jumping lunges
40 hang power clean 60/40 kg
40 burpees box jump over
40 synchro jumping lunges
09-02-2024

FITNESS

Strength:
12 Y raises
12 Reverse flyes
20-30 sec hshold
skill:bar mu
AMRAP 20min
5 bar mu
14/12 cal ski
15 DBL DB/KB deadlift
250m Run

BURNOUT

amrap 25
team of 2
p1)max cal
p2) 10 alt db snatch
5+5 oh lunges
5 devil press
08-02-2024

FITNESS

Strength:
every 2 min for 12 min
Squat Clean
10 reps 50%
8 reps 60%
6 reps 70%
4 reps 80%
2 reps 90%
1 rep 100%
For time:
21-15-9
gr2oh
cal row/run/bike
rest 1 min
9-7-5
burpees pull up
front squat
RxWeight 40/25
BURNOUT
workout
every 2 for 24
1) amrap 2
12 goblet squat
6 burpees
2) max cal row/ski
07-02-2024

FITNESS

Strength:
every 1:30 min for 9 min
1 snatch pull
1 power snatch
1 hang power snatch
For time:
Buy in 40 burpees
then 4 rounds
7 power snatch
2 oh squat
20 Toes To Bar/weigted sit ups
24 du
Buy out 40 burpees

BURNOUT

workout
8 min amrap
i go u go
250/200m ski
rest 2 minutes
8 min amrap
i go u go
250/200m row
8 min amrap
i go u go
12 kb swings
6 broad jumps
06-02-2024

FITNESS

skill: hswalk
For time:
400-200-100-200-400m row/ski
5 DBL DB hang snatch
6 burppes over DB
7m hswalk
8 box jump over
Core strength:
Coach choice

BURNOUT

workout
amrap 25
team of 2
2500 m row
48 push press
48db lunges
1200m row
48 down ups
48 vups
05-02-2024

FITNESS

Strength:
Every 2 min for 12 min
Back squat
set 1-2 5 reps 75%
set 3-4 3 reps 80%
set 5-6 2 reps 85%-90%
18 min amrap:(Team of two)
400m row/run
10-12-14-16-18-…
push press
pull ups
wall ball

 

BURNOUT

workout of the day
every 5 minutes for 30 minutes
1)1000/800m ski
2) 40 situps/30 airsquats /20 pushups
3)1000/800m row
03-02-2024

FITNESS

Skill: Rope Climbs
Workout
20 min amrap:(team of 2)
6 rope climbs
40 Dual DB sh2oh
80 air squat
10 Synchro Facing burpees over line
40 du/80 su synchro
Strength:
3 sets of
15 supinated ring rows
30″ wall sit
15 skull crushers
02-02-2024

FITNESS

Strength:
10-8-6-4-2
ring dips
ring pull ups
20″ hollow hold between sets
skill: hspu
For time:
4 sets of
18 cal row/ski
14 Single Arm Hang DB Clean and Jerk 22.5/15
10 hspu
each set 15m DB farmer carry

BURNOUT

AMRAP 5
Buy in 500/400m row
Max db clean
Rest 2 minutes
AMRAP 5
Buy in 500/400m row
Max db push press
Rest 2
AMRAP 5
Buy in 500/400m row
Max db cnj
Rest 2
AMRAP 5
Buy in 500/400m row
Max devil press
01-02-2024

FITNESS

 

Strength:
every 2 min for 12 min
1 clean pull+1 power clean+2 jerk
start at 50% and build up to 85%

18 min amrap:
10 x Power cleans 50/35
12 x Push ups h.r
16 sit ups
16/12 cal Row/Run/Bike

 

BURNOUT

 

AMRAP 25
Workout
Team of two
1000m row
50 pushups
100 DU/200SU
50 goblet squats
100 Du/200 su
50 jumping lunges
100 du/200 su
50 hand release push ups

31-01-2024

FITNESS

Strength:
EMOM 3′:
3 Power Snatch +3 Overhead Squats 70%
rest 1 min
EMOM 3′:
2 Power Snatch +2 Overhead Squats 75%
rest 1 min
EMOM 3′:
1 Power Snatch +1 Overhead Squat 80%
Workout:
12 min amrap:
44 burpees buy in
Then
12 x Box jump over
6 x Pull Ups
12 x DB alt. snatch 22.5/15
BURNOUT
workout
every 3 mins for 27
1) 30/25 cal row
2)30 vups + 15 jump forward run back
3)30/25 cal ski
30-01-2024

FITNESS

Strength:
3 sets of
12 DB floor chest press
12 DB seated press
12 rings bicep curls
Skill: du
Emom 20 min:
1) 40 sec du
2) 40 sec Dual DB thruster (20/12.5)
3) 40 sec burpees Over DB
4) 40 sec max cal row/ski

BURNOUT

workout
amrap 25
team of 2
buy in :2500m row
in the remaining time
amrap
20 wallballs
15 kb swings
10 down ups
29-1-2024

FITNESS 

 

Strength:

Front squat
every 1:30 min for 9 min
set 1: 5 reps 65%
set 2: 3 reps 70%
set 3: 3reps 75%
set 4: 2 reps 80%
set 5: 2 reps 85%
set 6: 2 reps 85%

15 min amrap:(team of 2 IGYG)
2-4-6-8-10-….
Shoulder To Overhead
Toes to bar
Single DB Box Step Over

* After each set 20 du/40 su

 

BURNOUT

workout

team of two

i go u go

amrap 10
max cal ski

rest 2

amrap 10
max burpee box jumps

rest 2

amrap 10
max du

27-01-2024

FITNESS

8 min amrap work each
rest 2 min between
8 rounds IGYG (4 each)
A)8 DB thrusters
8 box jumps
max reps back squats barbell
B)8 oh DB lunges
8 box jump over
max reps front squat barbell
C)8 DB snatch
8 burpee box jump over
max reps oh squat barbell
barbel:30-40/50-60 kg

 

26-01-2024

FITNESS 

 

Skill: ring muscle up

For time:
5 rmu/5bmu/7 ch2b/10 pull ups
10 wall balls
15 box jump over
20 gr2oh with plate
40 du/su

Core strength:
3 sets of
30 sec holllow hold
20 v-ups
15 sec L-sit
15 weighted sit ups

 

BURNOUT

 

4 sets of

2 min max calories

rest 1 minute

2 min amrap
4 db snatch
6 burpees over db
8+8 oh lunges

25-01-2024

FITNESS

Strength:
every 1:30 min build up to 80%-85%
clean pull+hang clean squat
For time:
500m run buy in
15-12-9-12-15
hang power clean
sh20h
500m row buy out

BURNOUT

every 2 minutes for 24 minutes
1)400/300m row/ski
2)25 unbroken wallballs
3) 400/300m row/ski
4)25 burpees
24-01-2024

FITNESS 

 

Strength:
Deadlift
Find 5 RM max in 12 min

For time:
45 cal buy in
21-15-9
power snatch
front squat
toes to bar
45 burpees facing over bar buy out

 

BURNOUT 

 

4 rounds of
1 min on
1 min off

1) farmer hold
2) mountain climbers
3) vups
4) su

23-01-2024

FITNESS
Strength:
3 sets of
5-8 strict pull ups
30 sec hshold
30sec hollow rocks

Skill: hspu

20 min amrap:
16 hang clean DB (8-8)
8 hspu
16 sit ups weighted
16 kettl. swing
16 cal row/ski

 

 

BURNOUT
amrap 25 minutes
team of 2

1000/800m row/ski
80 burpees
60 jump squat
1000/800m row/ski
40 synchro situps

22-01-2024

FITNESS 

Strength:
Emom 9 min:
1.5 bench press
2.10 DBL DB bent over row
3.40 sec wall sit (weighted)

Emom 20 min:
1. 4-5-6-7-8 power snatch
2.15-14-13-12-11 burpees to target
3.max cal row
4.rest

 

BURNOUT

tabata
row
rest 2 minutes
tabata shuttle runs
rest 2 minutes
tabata ski
rest 2 minutes
tabata box jumps

 

20-01-2024

FITNESS

Strength:
Every 90sec for 9min
3 x Back Squats
80-85%

For time:
100-80-60-40-20
du
12-14-16-18-20
KB swings 24/16
sit ups
pistols
10-10-10-10-10
KB Hang Clean and Jerk

19-01-2024

FITNESS

Skill: hspu

Workout:
For time:
10-1
hspu
DBL DB front squat
each set 30 d.u/60 s.u
Buy out 1000 m run/row

Strength:
12-10-8-6-4
bicep curls
tricep skull crushers
gorilla row (x2)
20m farmer carry

BURNOUT

workout
team of 2
triple three
Amrap 30 min
relay style
3k row
3k ski
3k rum

18-01-2024

FITNESS

Strength:
every 2 min for 12 min
3 Back squat 80-85%
+ 5 high box jump

Workout:
3 sets of
5 min amrap:
5 box jump over
6 alt. DB snatch
7 toes to bar
8 burpees
rest 2 min between sets

BURNOUT

Rich Froning
travel workout

emom 30 minutes
for max reps
1)su/du
2)burpees
3)v-ups/situps
4)air squats
5)rest

17-01-2024

FITNESS

Strength:
every 2 min for 10 min
power clean and jerk
Set 1:5 reps 70%
Set 2: 4 reps 75%
Set 3: 3 reps 80%
Set 4 : 2 reps 85%
Set 5 : 1 reps 90%

Workout
2 sets 0f
7 min amrap:
35 d.u/70 s.u
3-4-5-6-…clean and jerk
7 down ups to target
rest 2 min betweeen sets

BURNOUT

workout

every 2 minutes for 30 minutes

1)400/300m row

2)1 min max farmer carry

3)400/300m ski

4)30″+30″ side plank

5)1 min shuttle run

16-01-2024

FITNESS

Strength:
6 ring dips+10 sec hold
10 around the world (5-5)
3 wall walk
10 strict toes to bar/leg raises

skill:pull ups/chest bar pull ups

Workout
20 min amrap:(team of 2)
30 chest to bar/pull ups
30 one arm alt. devil press
30 pistols
30 db hang clean and jerk
30 burpees box jump

BURNOUT

workout

team of 2
Amrap 25
100/200 du/su
50 pushups
100/200 du/su
50 situps
1000m row/ski
50 vups
100/200 du/su
50 burpees

15-01-2024

FITNESS

Strength:
every 1:30 min for 9 min
snatch pull+squat snatch+hang power snatch

Workout:
20 min amrap:(team of 2)
14 hang snatch
28 wall ball
14 toes to bar
50 du/100 su

40/25kg

BURNOUT

4 sets of
4 min emom
1)45″max cal ski
2) 20/15 wallball
3)45″ max cal row
4)20/15 kb swings
rest 2 minutes between sets

 

13-01-2024

FITNESS

Strength:

3 Rounds of:

12 Split Squat (6-6)
12 Deficit RDL
20″ Hip Thrust Hold One Leg
1’30” REST between sets

25′ AMRAP (Team of 2)

8 strict chin ups
12 Devil Press
16 KB Swing
20 Push Ups H.R
24 Car Row
26 D.U / 52 S.U (each one)
10 Burpees over Row

12-01-2024

FITNESS

Skill: Handstand

For time

– 3 rounds of

: 15 DBL DB squat
15 m Handstand walk
15M DBL DB walking lunges

Rest 2 mins

3 rounds of:
15 wall ball
7.5 m Handstand walk
15 sit ups

BURNOUT

workout

5 sets of
3 min on
1 min off

6+6 DB cnj
12 box jump overs
24 DU/48 SU

11-01-2024

FITNESS

Strength:

Every 2′ for 10′
Cluster
10-8-6-4-2 increase weight each set

For time:
21 front squat
21 kb swings
500 m run/row

15 front squat
15 kb swings
500 m run/row

9 front squat
9 kb swings
500 m run/row

50/35kg

BURNOUT

emom
25 minutes

45″ on 15″ off

1)ski
2)burpees
3)row
4)vups
5)rest

10-01-2024

FITNESS

Strength
Every 2 minutes for 10 minutes
Squat Snatch
+ Hang Power Snatch
+ Overhead Squat
Build Up of Complex

Workout
20 min AMRAP
10 DBL DB hang snatch
5 Down ups hands on DBs
10 pull ups
10 DBL DB deadlift
15/12 cal row

BURNOUT

workout

for time
team of 2

1000m row
100 du/200 su
100 sumo deadlift high pull
1000m ski
100 du/200 su
100 kb swings
1000m run
100 du/200 su
100 air squat

09-01-2024

FITNESS

Skill: Pistols
For time
: 20-18-16-14-12-10
Toes to bar
Pistols
one arm dbPush Press
Cal Row/Ski

Core Strength
: EMOM 12′
(40″ on – 20″ off)
Weighted Hollow Hold
Weighted Sit Ups
V- Sit Ups
Max Hold L-Sit on pull up Bar

BURNOUT

workout

1000/800m row
6 minute cap

tabata side shuffle runs

rest 2 minutes

1000/800m ski
6 minute cap

tabata mountain climbers

rest 2 minutes

08-01-2024

FITNESS

Strength
every 2 min for 10 minutes
5 front squat
with 2-3sec Pause at the bottom

WOD
Team of 2 (Rx 40/25)

Amrap 22 min

50 calories
40 box jumps
30 Barbell thrusters
20 Barbell front rack lunges

 

BURNOUT

amrap 25 minutes

team of 2

100 wallballs
80 synchro situps
60kb swings
40 vups
20 synchro burpees

05-01-2024

FITNESS

Strength
3 Sets of
5 x Strict Pull ups
10 x Hollow Push ups On DBs
15 x Ring Rows
2 x Wall Walks
20sec HS Hold Facing The Wall

Rest 1min-1.30min between sets

Workout
Team of 2
AMRAP 20min
40/30 x Cal Row
30 x Burpee Box Jumps Over
40/30 x Cal Ski
250m Run Together

BURNOUT

Every 2min for 30min
1) 500m Row
2) 500m Ski
3) 1000m Bike
4) 25 x Burpees
5) 20 x Sit ups+20 x V Ups

04-01-2024

FITNESS

Strength
Every 2.30min for 10min
12 x DBL DB Floor Press
12 x DBL DB Bent Over Row
30sec Weighted Wall Sit

Workout
4 Rounds of
15 x Deadlifts 40/25
50 x Double Unders/100 x Single Unders
15 x Hang Power Cleans 40/25
30 x Wall Balls 9/6

BURNOUT

TEAM OF 2

(I GO YOU GO)

Amrap 16′
-30 x du/60 su
-6 x Burpees
-10 x Single Arm DB hang clean & jerk

Rest 2′

EMOM 9′
-40″ plank
-20 x Sit ups
-12 synchro burpees

03-01-2024

FITNESS

Strength
EMOM x 12min
1) 40sec Weighted Sit ups
2) 40sec Weighted Hollow Hold
3) 40sec Arch Hold
4) 40sec Weighted Plank Hold

Workout
3 Rounds of
15 x Push Jerks 50/35
250m Run
15 x Burpees
250m Run

BURNOUT

TEAM OF 2

AMRAP 25′

-100 swings
-100 du/200 su
-80 reverse lunges
-100 du/200 su
-60 single arm hang snatch
-100 du/200 su
-40 partner medball sit ups
-100 du/200 su
-20 synchro burpees

02/01/2024

FITNESS

Strength
Every 2.30min for 10min
7 x Light-Moderate Weight Back Squats
12 x Single Arm DB Strict Press 6/6

Workout
Team of 2
AMRAP 16min
12 x Power Cleans 50/35
24 x Push ups
12 x Front Squats
22 x Toes To Bar/Leg Raises
100 x Double Unders/200 x Single Unders

BURNOUT

Team of 2
AMRAP 30min
500m Row
30 x Weighted Sit ups
30 x Squats/ Goblet Squats
30 x Push ups
100 x Double Unders/200 x Single Unders
500m Ski
30 x V Sit ups
30 x Lunges
30 x Burpees

29-12-2023

FITNESS

Skill: HS Hold, HSPU

Workout
Last Workout of the 2023

Team of 2
AMRAP 23min
23 x Cal Row/Ski
23 x Toes To Bar
23 x Burpee Box Jump Over
23 x DBL DB Hang Snatches
23 x DBL DB Front Squats
23 x HSPU
23 x Double Unders Each

BURNOUT

Workout
40sec On 20sec OFF
EMOM x 30min
1) Ski
2) Bike
3) Row
4) Burpees
5) Rest

28-12-2023

FITNESS

Strength
Every 2.30min for 10min
8+8 x Back Rack Split Squats
8 x DBL DB Floor Press

Workout
3 Rounds of
12 x Power Cleans 50/35
250m Run
12 x Push Jerks 50/35

BURNOUT

TEAM OF 2

AMRAP 30′

1200/1000m row
60 x Push ups
60 x KB Deadlift

1200/1000m ski
60 x Burpees
60 x Sit ups

27-12-2023

FITNESS

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

wod
For Time
2 Rounds of
250m Row/Ski/Run
25 x Push ups
50 DU/100 x Single Unders
30 x V ups
250m Row/Ski/Run
5 x Wall Walk
50 x DU/100 x Single Unders
25 x Squats
30 x Weighted Sit ups

BURNOUT

Workout
AMRAP 10min
15/12 x Cal Row
20 x Squats
20 x Sit ups
10 x Push ups

Rest 2min

AMRAP 10min
15/12 x Cal Ski
20 x Lunges
20 x V Ups
10 x Burpees

Tabata 6-8 sets
Hollow Hold

22-12-2023

FITNESS

Strength
3 sets of
12 x Single Leg Stagger deadlift (6+6)
20 x Bench hip thrust (legs on bench )
20 x Reverse lunges 10/10

rest 1′ b2n sets

Wod
WOD
team of 2
Amrap 10′
100 x DU
20 x Cal Row
10 x DBL DB Devil press

rest 2′

Amrap 10′
100 x DU
20 x Cal Ski
30 x DBL DB Push Press

RX Weight
2×22.5/2x15kg

BURNOUT

Every 5min For 30min
250m Row
30 Squats
15 Burpees

21-12-2023

FITNESS

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

skill: pistols

Workout
For Time
20 x Pistols
30 x Calories
30 x Hand Release Push ups
20 x Pistols
30 x Calories
50 x Sit ups
20 x Pistols
30 x Calories
500m Run

BURNOUT

Team of 2
For Time
2000m Row
200 x Double Unders/400 x Single Unders
100 x Weighted Sit ups
2000m Ski
50 x V Ups
50 x Box Jumps

 

20-12-2023

FITNESS

12 Days Of Christmas

WOD
For Time
1 x Power Clean
2 x Hang cleans
3 x Push Jerk
4 x Thrusters
5 x Burpees Over the Bar
6 x Deadlifts
7 x Box Jumps
8 x Lunges
9 x Toes To Bar
10 x Push ups
11 x Front Squat
12 x Bar Muscle ups/Pull ups

M: 50kg W: 35kg

1 Round=1 x Power Clean
2 Round=2 x Hang Cleans+1 x Power Clean
3 Round-= 3 x Push Jerk+2 x Hang Clean+1 x Power Clean
4 Round=4-3-2-1

ETC

BURNOUT

Workout
AMRAP 8min
4 x Burpee To Battle Ropes
5 x Squat To Battle Ropes
6 x Lunge To Battle Ropes
8 x Russian Twists with Battle Roeps
50 x Single Unders

Rest 2min

AMRAP 8min
10 x Cal Row
8 x Burpees
50 x Single Unders

Rest 2min

AMRAP 8min
10 x Cal Ski
8 x Jumping Squats
50 x Single Unders
250m Run

19-12-2023

FITNESS

Strength
3 Sets of
10+10 x Weighted Split Squats
45sec Weighted Wall Sit
12 x LU Raises
45sec Hollow Hold

Rest 1-1.30min between sets

Workout
3 Rounds of
24 x Single Arm DB Hang Snatches (22.5/15)
20/15 x Cal Row/Ski
8 x Burpee To Wall Walk
250m Run

BURNOUT

Every 2min for 30min
1) 400m/300m Row
2) 15 x KB Swings+15 x Goblet Squats
3) 15 x Sit ups+15 x V UPS+20 x Russian Twists
4) 400m/350m Ski
5) 100 x Double Unders/200 x Single Unders

18-12-2023

FITNESS

Strength
Every 2min for 10min
3 x Back Squats

Build Up After each set

Workout
Team of 2
AMRAP 18min
100 x Double Unders/200 x Single Unders
30 x Thrusters 50/35
40 x Toes To Bar

BURNOUT

Team of 2
250m Run Together
Then,
3 Rounds of
30 x Cal Row
30 x Wall Balls
30 x Push ups
Then,
250m Run Together
Then,
3 Rounds of
30 x Cal Ski
30 x Burpees
30 x Sit ups
Then,
250m Run Together

16-12-2023

FITNESS

Strength
Find in 14min a heavy complex of
1 x Clean Pull
1 x Power Clean
2 x Front Squat
1 x Push Jerk

Team of 2
Workout
AMRAP 16min
20 x Clean and Jerk 60/40
30 x Front Squats
40 x Box Jumps

15-12-2023

FITNESS

“STRENGTH
3 sets of
10 x DBL DB Seated Press
12 x DBL DB Bent Over Row
12 x Reverse flys
12 x LU Raises

rest 1:30”

Workout
For Time
60/50 x Cal Row/Ski
250m Run
30 x Burpees Over Line
250m Run
60/50 x Cal Row/Ski
250m Run

BURNOUT

For Time
Team of 2
120 x Wall Balls
2000m Row

80 x Burpees
2000m Ski

60 x Box Jumps
4000m Bike

14-12-2023

FITNESS

STRENGTH
Every 2min for 10min
10 x Barbell Back Rack Split Squat 5/5

build up

skill: turkish get up (TGU)

WOD
AMRAP 15min
6 x TGU 24/16
30 x DU/60 x SU
12 x Push ups
30 x DU/60 x SU
18 x KB Russian Swings
30 x DU/60 x SU

BURNOUT

Workout
Team of 2
For Time
100 x Double Unders/200 x Single Unders
1000m Row
Then,
12 Rounds of I go You go
6 x Push ups
8 x Squats
10 x Jumping Squats
Then,
100 x Double Unders/200 x Single Unders
1000m Ski
Thenm
12 Rounds of I go You go
6 x Burpees
8 x Lunges
10 x V Ups Sit ups

13-12-2023

FITNESS

STRENGTH
Every 90sec for 12min
1 x Snatch Pull
2 x Hang Power Snatcthes
2 x Overhead Squats

*Build Up

WOD
Team of 2
For Time
50 x Hang Power Snatches 40/25
50 x Toes To Bar
50 x Front Squats 40/25
50 x Burpees Over Bar
50 x Hang Power Snatches 40/25

BURNOUT

Workout
3 Sets of
AMRAP 8min
5 x 10m Shuttle Run
15/12 x Cal Row
10 x Burpees
5 x 10m Shuttle Run
15/12 x Cal Ski
50m Walking Lunges

Rest 2min between sets

12-12-2023

FITNESS

STRENGTH
3 sets of
10-15 ring push ups 10” hold last rep
5 chin ups 10” hold last rep
15 reverse flys
3 wallwalk

rest 1:30”

skill: hswalk

WOD
4 rounds of
7,5m hswalk
35 du
25 air squat
35 du
15 box jump over

BURNOUT

Workout
EMOM x 30min
1) 250m/200m Row
2) 10 x V ups+ 10 x Sit ups
3) 250m/200m Ski
4) 20-25 x KB Swings
5) 1min Plank Hold
6) Rest

11-12-2023

FITNESS

STRENGTH
Every 2′ for 10′
5 x Back Squats

*Build Up

WOD
AMRAP 18΄
30 x Hang Power Clean
5 x Synchro Burpees
40 x Shoulder To Overhead 60/40
5 x Synchro Burpees
50 x Toes To Bar
5 x Synchro Burpees

BURNOUT

Team of 2

AMRAP 30min
40 x Cal Ski
40 x Single Unders
40 x Wall Balls
40 x Single Unders
40 x Sit ups
40 x Single Unders
40 x Cal Row
40 x Single Unders
40 x Burpees
40 x Single Unders

09-12-2023

FITNESS

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

wod
for time:
5 rnds of
10 x Power Snatches 40/30
20 x Toes To Bar
50 x Double Unders/100 x Single Unders

08-12-2023

FITNESS

STRENGTH
Core Strength
EMOM x 9min
1) 45sec Strict Toes To Bar
2) 45sec Weighted Dead Bug
3) 45sec Weighted Plank

wod
Team of 2
buy in: 1000m run
then
4 Rounds of
30 KB Front Squat 24/16
30 KB Swings 24/16
30 cal row

BURNOUT

Part A
Row For Calories
3 Sets of
AMRAP 2min
Max Cal Row
Rest 1min Between Sets

Part B
Burpees For Burpees
3 Sets of
AMRAP 2min
Max Reps Burpees
Rest 1min Between Sets

Part C
Dont Forget to count your reps and cals
For Time
1/2 of your total Cals= X Cal Row
1/2 of your total Reps= X Burpees

07-12-2023

FITNESS

STRENGTH ( for time)
5-5-5-5-5
Strict Ring Dips (weighted for advanced)/Banded Ring Dips
*After each set
10 v-ups + 10 hollow rocks

skill: hspu

WOD
Amrap 15′
250m row men/ 200 m row women
15 box jump over
10 burpees to target
5 hspu or pike push ups

BURNOUT

For Time
3 Rounds of
30/20 x Cal Row
30 x Goblet Squats
30 x Single Arm DB Hang Snatches
50 x Single Unders

Rest 3min

3 Rounds of
30/20 x Cal Ski
30 x Goblet Lunges
30 x Single Arm DB Push Press
50 x Single Unders

06-12-2023

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

Team of 2
AMRAP 7min
1000m Row
Max Reps Push ups

Rest 1min

AMRAP 7min
1000m Ski
Max Reps Burpees

Rest 1min

AMRAP 7min
750m Run Together
Max Reps KB Swings

Rest 1min

100 x Sit ups Each

05-12-2023

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
8 single arm devil press

BURNOUT

Every 2min for 30min
1) 15-20 x Wall Balls+ 10-15 x Burpees
2) 500m/400m Row
3) 20 x Push ups+100 x Single Unders

4-12-2023

FITNESS

STRENGTH
Every 1:30” for 10 sets
1 clean pull + 1 hang squat clean + 1 front squat
Build up

WOD
Team of 2
for time
2 rounds of:
30 clean and jerk 70/45
100 wallballs
60 cal row

BURNOUT

Team of 2
AMRAP 30min
1000m Row
50 x Push ups
100 x Double Unders/200 x Single Unders
50 x Burpees
1000m Ski
50 x Sit ups
100 x Squats
250m Run Together

02-12-2023

FITNESS

Strength
Front Squat
Every 2min for 10min
1-2 set=4reps 70%
3-4 set=3reps 75%

Workout
Team of 2
800m Row
40 x Single Arm DB Box Step Over 22.5/15
40 x Toes To Bar
600m Row
30 x Burpee Box Jumps Over
30 x Toes To Bar
400m Row
20 x Single Arm DB Devil Press
20 x Toes To Bar

 

01-12-2023

FITNESS

Skill: HS Hold, HS Walk

WOD
Team of 2
3 Rounds of
800m Row/ski
50 x Wall Balls
40 KB Swings 32/24
30 medball sit ups throw the ball
20m HS Walk/ 6 x Wall Walks

BURNOUT

EMOM x 30min
1) Max Cal Row
2) Max Reps Burpees
3) Max Cal Ski
4) Max Reps Wall Balls
5) Max Cal Bike
6) Max Reps Single Unders

45sec On 15min Off

30-11-2023

FITNESS

Skill: Partner Deadlift

Team of 2

WOD

For Time
21-18-15-12-9
Partner Deadlift 140/100
Synchronized Bar Facing Burpees over the bar

*B2N Sets 30/20 Cal row/bike/runner

BURNOUT

TEAM OF 2
(I GO YOU GO)

2 rounds of:
(2′ on-2′ off)

in 2 minutes
-10 shuttle runs
-max reps t2r

in 2 minutes
-10 shuttle runs
-max reps calories

in 2 minutes
-10 shuttle runs
-max reps burpees

29-11-2023

FITNESS

Strength
Every 90sec For 9min
1 x Snatch Pull
1 x Hang Power Snatch
1 x Power Snatch
1 x Overhead Squat

WOD

Amrap 8min
10 x Front Squat 50/30
15 x Push ups

Rest 2min

Amrap 8min
35 x DU/70 SJR
10 x Shoulder to Overhead 50/30
7 x Toes To Bar

BURNOUT


(3 sets)

Amrap 5′
-20 swings
-70 du/140 su
-20 goblet squats
-70 du/140 su
*remaining time max reps burpees over line

Rest 1min between sets

Core Strength
2 sets:
-20 altenate v ups
-20 weighted sit ups
-30 russian twists
-40″ hollow hold

28-11-2023

FITNESS

Strength
3 Sets of
8 Strict TTB/Leg Raises
3 x Wall Walk
40sec KB/DB Front Rack Hold
40sec Hollow Hold

Rest 1min between sets

Skill: Pistols

WOD
For Time
500m Row/Ski/Run
then
3 rounds
14 x Pistols
12 x Burpee box jumps
10 x HSPU/Pike Push ups/Hand Release Push ups

BURNOUT

TEAM OF 2
(I GO YOU GO)

6 sets each:

-16/12 cal row
-70 du/140 su
-16/12 cal row

tabata: plank/v-ups

27-11-2023

FITNESS

Strength
Back Squats
Every 2min for 8min
1-2 set= 4reps 70%
3-4 set= 3reps 75%

WOD
Team of 2
Amrap 20min
24 x One Arm DB Thrusters 22.5/15
24 x C2B/Pull ups
24 x Hang Power Clean 60/40
100 x DU/200 x SU

BURNOUT

2 R.F.T

-500m row
-30 wallballs

-500m ski
-30 push ups

-500m run
-20 wallballs

-500m row
-20 push ups

25-11-2023

FITNESS

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

rest 1:30”

wod
Τeam of 2
I Go You Go
12 Rounds of
12 x Cal Row /10 x Cal bike/12 x Cal ski
9 x Thrusters
6 x Burpee box jumps

24-11-2023

FITNESS

CORE STRENGTH
EMOM x 12min
1|) 6 around the world + 15” l-sit
2) 30” weighted hollow
3) 30 russian twists
4) 45” wighted sit ups

WOD
“CINDY”
Amrap 20′
5 x Pull ups
10 x Push ups
15 x Squats

BURNOUT

40sec On 20sec OFF
EMOM x 30min
1) Ski
2) Bike
3) Row
4) Burpees
5) Rest

23-11-2023

FITNESS

STRENGTH
3 sets of
10 DB Floor Press With Hollow Hold Position
10 Barbell Bent over row
12 Y Raises

rest 1:30”

skill: Power Snatch

WOD
For Time
50 x Wall Balls 9/6kg
12 x Power Snatch 50/35kg
40 x Wall Balls
10 x Power Snatch
30 x Wall balls
8 x Power snatch
20 x Wall balls
6 x Power snatch
10 x Wall balls

BURNOUT

Workout
Team of 2
For Time
2000m Row
60 x Burpees
60 x Wallballs
100 x Double Unders/ 200 x Single Unders
60 x Squats
30 x Burpees
100 x Synchro Sit ups

22-11-2023

FITNESS

STRENGTH
Every 2′ for 10′
5 Back Squats

*Build up

WOD
3 sets of
Amrap 5′
30 du
10 front squat 50/35
30 du
10 push jerk 50/35

rest 2′ b2n

BURNOUT

WOD
AMRAP 14min
4,8,12,16,20…etc
Single Arm DB Snatches
Cal Row

*After each set 40 x DU/80 x SU

After workout

Core Strength
3 sets

(40″ on – 20″ off)

-db pull throughs
-alternating v-ups
-weighted sit ups

21-11-2023

FITNESS

Skill: rope climb

WOD
EMOM x 30min
1) 2-3 x Rope Climbs/3-4 seated rope pulls
2) 16/12 x Cal Row/Ski
3) 10-15 x HSPU/Hand Release Push ups
4) 15 x Box Jumps
5) Rest

BURNOUT

Team of 2
Workout
3 Rounds of
60 x Wall Balls
1000m Row
40 x Burpees

20-11-2023

FITNESS

skil: power clean

STRENGTH
Every 2′ for 10′
5 Power Cleans NO TNG

Build Up

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

BURNOUT

Team of 2

Amrap 25′
200 x Single Unders
20 Synchro goblet squat
800m Row
20 Synchro push ups
20 Synchro Sit ps
600m Row

Tabata
Hollow Hold

18-11-2023

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

 

17-11-2023

FITNESS

CORE STRENGTH
ΕΜΟΜ 12′(40”-20”)
1. Weighted Dead bug
2. Strict t2b
3. Weighted Plank

wod
For Time
500m row/ski/run
50 push ups
50 Du/100 Su
30 burpees over line
500m row/ski/run
10 wallwalk
50 Du/100 Su
50 squats
500m row/ski/run

BURNOUT

EMOM x 24min
1) 15-20 x Wall Balls
2) 14/12 x Cal Row
3) 12/10 x Cal Bike
4) Rest

Max Time Plank Hold

16-11-2023

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

Team of 2
500m Row
250m Run Together
50 x Weighted Sit ups
50 x Hand Release Push ups
200 x Single Unders
250m Run Together
50 x V Ups/V Sit ups
50 x Jumping Squats
50 x Burpees
250m Run Together
500m Ski

15-11-2023

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 9/6
3) 50 du/100 su
4) max power snatch 40/30
5) rest

BURNOUT

40sec ON 20sec OFF
EMOM x 12min
1) Row
2) Ski
3) Burpees

Rest 2min

For Time
500m Run
30 x Sit ups
30 x Push ups
30 x Sit ups
500m Run

14-11-2023

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 60cm/50cm
16 KB Swings 24/16

BURNOUT

EMOM 30′
1) 14/10 cal row
2) 10 burpees
3) 16 Single Arm DB Snatches
4) 20 Squats
5) REST

13-11-2023

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

Team of 2
AMRAP 30min
1000m ski
50 x Wall balls
1000m Row
100 x Double Unders/200 x Single Unders

*Every 3min stop and complete
5 Synchro Burpees

11-11-2023

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

10-11-2023

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

Core Strength
3 sets

-6-6 bird-dog
-15 back extensions
-10 strict t2b

Ladder 16′
2-4-6-8-10-…

-calories
-push ups on db’s

*70 du/120 su

 

09-11-2023

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 26′

(I GO YOU GO)

-10 T2R
-35 du/70 su
-8 burpee box jump-jump
-35 du/70 su
-10 T2R

08-11-2023

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

Core Strength
4 sets

-8 pike ups
-12 arch rocks
-30″ side plank (R)
-30″ side plank (L)

Amrap 15′
-15/12 calories row/ski
-6 burpees over row
-15 goblet squat

07-11-2023

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

6 sets

3′ on – 1′ off
-18/15 calories row
-8 dual db devil press (lightweight)
*max reps burpee box jump overs

 

 

06-11-2023

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

FOR TIME

-1000m run
80 du/160 su
50 swings

-1000m row/ski
80 du/160 su
40 swings

-1000m run
80 du/160 su
30 swings

04-11-2023

FITNESS

with a running clock
Team of 2
0:00-10:00
1 power clean + 2 hang squat clean + 1 jerk

10:00-11:00
rest

11:00-26:00
for time
30 power clean 70/50
40 t2b
30 front squat 80/60
40 pull ups
30 thrusters 50/35
40 burpees over bar

26:00 – 27:00
rest

27:00-37:00
max meters row
while partner A or B holding 2 heavy kbs or dbs

change as you wish

03-11-2023

FITNESS

Strength
3 sets of
8+8 split squat back foot elevated
10 + 10 single leg hip thrust foot on bench
30” wallsit weighted

rest 1:30”

skill: hswalk

WOD
Amrap 6′
250m run
7,5m hswalk/3 wallwalk
50 du
7,5m hswalk/ 3 wallwalk

rest 2′

Amrap 6′
250m row
8 hspu
50 du
8 hspu

BURNOUT

Every 5′ for 6 sets

-16/13 calories row
-8 burpees over row with double hop
-80 du/160 su

02-11-2023

FITNESS

Strength
Every 2′ for 10′
3 snatch grip push press + 3 ohs
build up

Wod
15-12-9-12-15
power snatch 40/30
goblet squat 32/24
cal

BURNOUT

FOR TIME
Team of 2

-7500m run together
-15 synchro single arm devil press

-750m run together
-80 wallballs

-1400m row
(change every 250m and perform 10 synchro burpees)

-1400m ski
(change every 250m and perform 10 synchro thrusters)

01-11-2023

FITNESS

Strength
Every 2′ for 10′
5 deadlift 3” pause under the knee
build up

skill: row

Wod
Team of 2
3 rounds of
30 burpee box jumps
40 cal row
500m run together

BURNOUT

Core Strength
3 sets

-30″ single leg stance kb front rack hold (R)
-30″ single leg stance kb front rack hold (L)
-10 V-ups
-30″ russian twists

5 R.F.T
-15 swings
-15/12 calories row
-15 floor press
-12/10 cal ski

31-10-2023

FITNESS

Strength
Emom 12′
1. 10-12 ring push ups 10” at the last rep
2. 4-6 chin ups weighted
3. 3 wallwalk + 10” hold the last rep
4. 30” hollow hold

skill: bar muscle up

WOD
Amrap 13′
5 bar muscle up/ 5 pull ups + 5 hand release push ups
10 db snatch
15 wallballs

BURNOUT

6 sets
(I GO YOU GO)

2′ ON – 2′ OFF

-10 t2b
-10 dual db step overs
max reps burpee box jumps over

Core Finisher
tabata
plank/v-sit ups

30-10-2023

FITNESS

Strength
Every 2′ for 10′
back squat
set 1: 5 reps ( 3” pause at the bottom)
set 2: 3 reps regular
set 3: 5 reps with pause
set 4 : 3 reps regular
set 5: 10 reps regular

wod
buy in : 1000m run together

then
3 rounds
20 clusters 50/35-60/40
40 t2b
20 burpees synchro

BURNOUT

Every 5′ for 30′
(alternating between A and B)

(A)
-21/18 cal row
-15 dual db thrusters
-9 single arm devil press

(B)
-18/15 cal ski
-15 burpees
-9 knees to elbows

27-10-2023

FITNESS

STRENGTH
3 sets of
8+8 bulgarian split squat back foot elevated
12 cyclist squat
10+10 single leg hip thrust foot on bench

rest 1:00′ b2n

skill: ring muscle up

WOD
Amrap 6′
500m run
100 du/200s.u
max ring muscle up/or any progression

rest 1′

repeat

BURNOUT

5 sets off:

Amrap 5′
-15/12 calories row
-50 du/100 su
-12 single arm devil press
**remaining time max reps calories

(Rest 2′ b2n)

26-10-2023

FITNESS

STRENGTH
Every 3′ for 12′
5 close grip bench press
10 one arm db row each hand

Wod
2 rounds of
15 push press 50/35
15 sdhp
15 wallballs

rest 2′

20 jerk 60/40
20 deadlift 80/60
20 thrusters 50/35

BURNOUT

TEAM OF 2
(I GO YOU GO)

2 rounds of:
(2′ on-2′ off)

in 2 minutes
-10 shuttle runs
-max reps t2r

in 2 minutes
-10 shuttle runs
-max reps calories

in 2 minutes
-10 shuttle runs
-max reps burpees

25-10-2023

FITNESS

STRENGTH
in a 12′ window find a heavy complex of:
1 snatch pull + 1 pause 3” below the kee power snatch + 1 ohs

WOD
”Nancy ”
5 rounds of
400m run
15 ohs 40/30

BURNOUT

Core Strength
4 sets

-15 weighted sit ups
-30″ plank
-15 v-ups

Every 4′ x 5 sets

-250/200m ski/row
-50 du/100 su
*max reps heavy db singe arm hang cluster

24-10-2023

FITNESS

GYMNASTIC STRENGTH
3 sets of:
5 chin ups weighted if possible
3 wallwalk
10 ring push ups 2” pause at the top
20 hollow rocks

rest 1′

skill: hspu

WOD
Amrap 12′
buy in: 500m run/row/ski
then
10 hspu/any progression
12 db snatch alternate
16 reverse lunges weighted

BURNOUT

TEAM OF 2

Every 5′ for 5 sets

-20 synchro one arm snatch
-50 du/100 su
-16 synchro goblet squat

tabata
db pull throughs/plank

23-10-2023

FITNESS

STRENGTH
in a 12′ window find a heavy complex of:
1 clean pull + 1 pause 3” below the knee squat clean + 1 jerk

WOD
team of 2
(rotate every round)

2′ on – 1′ off
A. amrap cindy
5 pull ups
10 push ups
15 squat

B.amrap
clean and jerk 60/40

the workout end when both athletes complete together 70 clean and jerk

BURNOUT

2 R.F.T

-500m row
-30 wallballs

-500m ski
-30 push ups

-500m run
-20 wallballs

-500m row
-20 push ups

21-10-2023

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

20-10-2023

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

Team of 2
(7 SETS)

2′ on-2′ off

-15 wallballs
-50 du/100 su

*max reps push ups

19-10-2023

FITNESS

STRENGTH
In a 10′ window find 1 rm deadlift
build up sets
10-8-5-3-1-1-1-1-..etc

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

rest 2′ b2n sets

BURNOUT

TEAM OF 2

-1000m run together
(one partner is holding medball)

-120 wallballs
(in every change perform 5 synchro burpees)

-1000m ski/row

-1000m run together
(one partner is holding medball)

-40 synchro burpees

18-10-2023

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

Every 5′ for 5 sets

-40/32 calories row
-75 du/150 su

**target to finish under 3:30′

17-10-2023

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

TEAM OF 2

Amrap 25′
(I GO YOU GO)

-10 dual db floor press
-8 dual db hang cleans
-12/10 calories row

16-10-2023

FITNESS

STRENGTH
IN a 12′ window find 1 rm back squat
build up sets
10-8-5-3-1-1-1-1-1-1-….etc

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

-1000/850m row
-20 dual db devil press
-2000m run
-15 hang squat clean
-1000/800m ski

14-10-2023

FITNESS

STRENGTH
Every 1:30” for 6 sets
3 push press + 1 jerk
build up start from 60% of push press

then

4 sets of
10 seated arnold presses
10 reverse grip bent over row

rest 1:30”

Wod
EMOM 10′
1. 5 heavy power clean 80%
2. 12-15 cal

13-10-2023

FITNESS

STRENGTH
4 set of
16 Split squat (8+8) back foot elevated
12 stiff leg deadlift deficit

rest 1:30”

Then

4 sets of
16 curtsy squat deficit
30” weighted wallsit

rest 1:30”

WOD
Amrap 6′
12 t2b
6 burpee box jump over

rest 1′

Amrap 6′
12 pull ups
6 hspu

BURNOUT

Emom 28′
-30″ max calories row
-8 dual db floor press
-8 leg raises
-30″ max reps burpees 2 target

12-10-2023

FITNESS

STRENGTH
Every 2′ for 12′
6 bench press 3” pause at the bottom

then

4 sets of
12 pendlay rows
8 pike push ups
y raises standing position 12

rest 1:30”

WOD
Amrap 7′
7 hang power clean 45/30
35 du
7 front squat

BURNOUT

6 sets

Amrap 4′
-600/500m row
-12 burpee deadlifts
max calories ski

Rest 1′ b2n

11-10-2023

FITNESS

STRENGTH
Every 2′ for 12′
snatch grip deadlift
set 1: 5 reps 70% of 1 rm deadlift
set 2: 3 reps 80% of 1 rm deadlift

then

2 sets of
Emom 6′
1. 4 power snatch 60%
2. 3 power snatch 70%
3. 2 power snatch 80%

Wod
team of 2
2 sets of
30 ohs 50/35
500m run together

BURNOUT

Core Strength
-3 sets-

-8 pike ups
-30″ plank
-15 weighted sit ups
-30″ plank

Amrap 16′
-30/25 calories row
-50 air squats
-20/15 calories ski
-10 dual db devil press

10-10-2023

FITNESS

STRENGTH
Every 2′ for 12′
8 strict press with 2 dbs
4 strict pull ups

then

3/4 sets of
12 ring push ups + 10″
12 db rows
12 reverse flys

rest 1:30”

wod
Amrap 10′
100 du /200 s.u
30 box jump over
8 wallwalk
30 cal row
max wallballs

BURNOUT

8 sets

Amrap 2′
-15/12 calories row
-12 heavy wallballs 14-12/9
-9 leg raises

Rest 1′ b2n
(and continue where you stop)

09-10-2023

FITNESS

STRENGTH
Every 2′ for 12′
front squat
5 reps ( first 3 reps pause 3” at the bottom last 2 reps regular tempo)

2 sets of
Emom 6′
1. 3 clean and jerk 60%
2. 2 clean and jerk 70%
3. 1 clean and jerk 80%

rest 2′ b2n sets ( increase 5% in the second set each minute )

WOD
team of 2
42-30-18
pull ups
swings
burpees to target

BURNOUT

Every 5′ for 30′ (6 sets)

-15 box jump overs
-20 single arm DB snatch
-max reps calories row until 3:30′

07-10-2023

FITNESS

STRENGTH
Every 2′ for 10′
set 1: 5 strict press
set 2: 3 strict press
set 3: 5 strict press
set 4: 3 strict press
set 5 : 10 strict press

then

4 sets of
6 strict pull ups weighted if possible
30” front rack hold

then

wod
Team of 2
30 hang power clean go as heavy as possible
30 cal
30 jerk
30 cal

cap 10′

06-10-2023

FITNESS

STRENGTH
Every 2′ for 10′
(8+8) split squat each leg

then

4 supersets of
15 kb deficit deadlift
12 deficit reverse lunges

then

wod
for time:
150 du
40 burpees to target
500m row

BURNOUT

Core Strength
4 sets

-40 russian twists
-12 v-ups
-12 arch rocks
-20″-20″ bird dog hold

Ladder for 15′
2-4-6-8-10-…

-swings
-single arm thrusters
-calories row

05-10-2023

FITNESS

STRENGTH
Every 2′ for 10′
8 bench press across all sets

then

4 sets of
8 bent over row
10 arnold presses

rest 1:30”

then
WOD
”Fran”
21-15-9
thrusters 40/30
pull ups

cap 7′

BURNOUT

TEAM OF 2

AMRAP 25′
-240m farmers carry
-50 g.2.oh (plate)
-120m front rack carry
-50 push ups
-60m overhead carry
-20 synchro burpees

Core Strength
3 sets

-15 weighted sit ups
-15 hollow rocks
-30″ plank

 

04-10-2023

FITNESS

Every 2′ for 10′
deadlift
set 1: 5 reps 75%
set 2: 3 reps 85%
set 3: 5 reps 75%
set 4: 3 reps 85%
set 5: 10 reps 60%

then

Every 1:30” for 9 sets
1 snatch pull + 2 hang power snatch + 1 ohs

then

wod
”isabel”
30 snatches 60/40

cap 6′

BURNOUT

Every 3′ x 10 sets

-8-10 burpees
-10 v-ups
-10 box jump overs
-12 swings

03-10-2023

FITNESS

GYMNASTIC STRENGTH
5 set of
6 strict chin ups
3 wallwalk
6 ring dips
3 wallwalk
6 strict t2b

rest 1′ b2n sets

then
25 deficit push ups
25 ring rows

then

wod
500 m row
100 du /200
30 pistols
30 t2b

cap 9′

BURNOUT

ΤΕΑΜ ΟF 2
(I GO YOU GO)

(4 sets each)

-50 du/100 su
-8 dual db thrusters
-40 du/80 su
-6 dual db cleans
-30 du/60 su
-4 dual db devil press

(I GO YOU GO)
(4 sets each)

-12 leg raises
-12 dual db dealifts
-12 push ups

02-10-2023

FITNESS

‘STRENGTH MONTH”

Every 2′ for 10′
back squat
set 1: 5 reps 75%
set 2: 3 reps 85%
set 3: 5 reps 75%
set 4: 3 reps 85%
set 5: 10 reps 60%

then

Every 1:30” for 9 sets
1 clean pull + 2 hang power clean + 1 jerk

then

wod
Team of 2
Amrap 7’
50 cal
20 synchronized burpees
max clean and jerk 60/40

BURNOUT

3 sets off:

Amrap 7′
-40/30 calories row
-20 burpees over line
-100 du/200 su

*in the remainig time max reps row/ski*

(Rest 2′ b2n)

30-09-2023

FITNESS

STRENGTH
Every 1:30” for 9′
1 power clean + 1 squat clean + 1 jerk
build up

wod
In team of 2
buy in: 250m farmers carry
then
3 rounds
30 deadlift 100/70
30 t2b
30 one arm hang clean and jerk
30 cal bike/row

LEVEL 4

Team of 2

AMRAP 20min
80 x Single Unders
40 x Cal Row
40 x Box Jumps
40 x DBL DB Hang Snatches
80 x Single Unders
40 x Cal Row
40 x Toes To Rings
40 x DBL DB Thrusters

29-08-2023

FITNESS

CORE STRENGTH
21-15-9
weighted sit ups
v-ups
strict leg raises
* 30” weighted plank after every set

skill: bar muscle up

WOD
for time
3 rounds of
4 bar muscle ups/8 pull ups + 8 push ups
15 db front squat
4 bar muscle up
12 db push press
4 bar muscle up
9 db burpee deadlift

BURNOUT

Core Strength
4 sets
-40″ plank
-16 db pull throughs
-12 strict k2e

Rest 1:30′

5 R.F.T
-15/12 cal row
-15 db snatch
-10 burpees over db
-60 du/120 su

Rest 1:30′ b2n

LEVEL 4

Strength
EMOM x 6min
5 x Deadlifts

Workout
AMRAP 12min
Buy In: 100 x Squats
Then,
Ladder
1,2,3,4,5,6,7,8,9,10..etc
Hang Power Cleans
Burpees Over Bar

28-09-2023

FITNESS

STRENGTH
4 sets of
5 bench press
10 bent over row
12 ”y” raises

rest 1:30”

WOD
Emom 20′
1. 12-14 burpees to target
2. 15/12 cal
3. max box jump over
4.rest

BURNOUT