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

03

01-07-2022

FITNESS

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

rest 1′ b2n sets

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

rest 1′

Amrap 3′
30/20 cal
max du

rest 1′

BURNOUT

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

REST 3′

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

tabata: hollow/plank

30-06-2022

FITNESS

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

rest 1:30”

wod
5 sets
250m run
12 hspu
30 air squat

BURNOUT

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

REST 2′

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

REST 2′

C)
FOR TIME:
1250m run (together)

 

 

 

29-06-2022

FITNESS

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

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

BURNOUT


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

28-06-2022

FITNESS

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

rest 1:30”

skill: butterfly pull ups/kipping

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

BURNOUT


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

REST 3′

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

27-06-2022

FITNESS

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

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

BURNOUT


TEAM OF 2

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

then

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

25-06-2022

FITNESS

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

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

cash out: 500m run without plate

 

24-06-2022

FITNESS

skill: ring muscle up

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

rest 1′

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

BURNOUT

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

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

23-06-2022

FITNESS

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

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

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

BURNOUT

TEAM OF 2

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

 

 

22-06-2022

FITNESS

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

BURNOUT

2 ROUNDS

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

REST 1

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

REST 1

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

21-06-2022

FITNESS

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

rest 1′

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

BURNOUT

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

20-06-2022

FITNESS

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

wod 

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

 

BURNOUT

TEAM OF 2

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

250m run together

then

18-06-2022

FITNESS

TEAM OF 2
WITH A RUNNING CLOCK

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

10:00-12:00
rest

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

24:00-26:00
rest

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

 

17-06-2022

FITNESS

skill: rope climbs

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

then

2 sets of
20 split squat
20 DB deadlift

BURNOUT

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

REST 2

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

16-06-2022

FITNESS

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

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

BURNOUT

CORE STRENGTH

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

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

15-06-2022

FITNESS

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

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

BURNOUT


3 ROUNDS

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

REST 2

14-06-2022

FITNESS

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

skill : hspu

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

BURNOUT

90″on 30″off

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

cap 26′

11-06-2022

FITNESS


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

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

10-06-2022

FITNESS

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

SKILL: Ring mu

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

rest 2′

Amrap 7′
15 cal row
4 wallwalk

 

BURNOUT

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

REST 2

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

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

TABATA 8 SETS
-hollow hold

09-06-2022

FITNESS

SKILL: squat snatch

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

WOD
Team of 2

200 cal bike /row

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

BURNOUT

FOR TIME

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

08-06-2022

FITNESS

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


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

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


BURNOUT

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

 

07-06-2022

FITNESS

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

Skill: hspu

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

BURNOUT

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

AMRAP 3
max calories row

rest 1

AMRAP 3
max box jumps

rest 1

AMRAP 3
max suttle run

rest 1

06-06-2022

FITNESS

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

SKILL: clean and jerk

WOD

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

BURNOUT


TEAM OF 2

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

then

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

then

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

04-06-2022

FITNESS

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

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

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

03-06-2022

FITNESS

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

skill: row

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

cap: 23′

 

BURNOUT


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

THEN

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

02-06-2022

FITNESS

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

rest 1:30”

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

BURNOUT

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

REST 1

AMRAP 7
12 floor press
10 dumbell strict press
8 burpees

REST 1

AMRAP 7
12 leg raises
10 renegade rows
8 jumping squats

01-06-2022

FITNESS

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

skill: snatch

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

Cap: 18′

BURNOUT

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

31-05-2022

FITNESS

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

rest 1:30”

wod
Amrap 5′
3 rounds cindy
max cal/row

rest 2′

Amrap 5′
3 rounds cindy
max burpee to target

rest 2′

Amrap 5′
3 rounds cindy
max row /ski

BURNOUT

FOR TIME

21-15-9
Calories row
dumbell thrusters

REST 2

21-15-9
dumbell squats
leg raises

REST 2

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

30-05-2022

FITNESS


skill:push jerk

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

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

cap:23′

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

BURNOUT

TEAM OF 2

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

REST 2

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

28-5-2022

 

FITNESS

Team of 2

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

10:00-12:00
rest

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

24:00-26:00
rest

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

27-05-2022

FITNESS

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

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

BURNOUT

FOR TIME

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

then

4 Rounds
250m run
12 dumbell push press

then

4 Rounds
12 burpees
12 dumbell deadlifts

26-05-2022

FITNESS

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

skill: bar muscle up

wod
3 rounds of
7 power snatch
14 t2b

rest 2′

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

Cap:20′

BURNOUT

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

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

 

25-05-2022

FITNESS

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

rest 1:30”

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

cap:17′

BURNOUT

2 rounds

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

REST 1

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

REST 1

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

24-05-2022

FITNESS

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

rest 1:30”

skill:hspu

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

rest 2′

BURNOUT

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

REST 2

AMRAP 8
250m run
20 push ups
20 air squat

23-05-2022

FITNESS

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

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

rest 2′

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

cap:22′

BURNOUT

TEAM OF 2

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

21-05-2022

FITNESS

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

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

20-05-2022

FITNESS 

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

rest 1:30”

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

BURNOUT


3 ROUNDS

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

REST 1

AMRAP 3
250m run
max jumping squat

REST 1

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

19-05-2022

FITNESS

skill : ring muscle up

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

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

cash out
50 weighted sit ups

 

BURNOUT

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

 

18-05-2022

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift build up

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

rest 2′

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

rest 2′

BURNOUT


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

REST 2

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

REST 2

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

17-05-2022

FITNESS

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

rest 1:30”

skill: hspu/kipping

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

BURNOUT

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

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

 

16-05-2022

FITNESS

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

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

 

BURNOUT

TEAM OF 2

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

14-05-2022

FITNESS

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

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

13-05-2022

FITNESS

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

rest 1:30”

skill: hspu

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

BURNOUT

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

 

12-05-2022

FITNESS

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

WOD
Team of 2
for time:

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

CAP: 23′

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

BURNOUT

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

11-05-2022

FITNESS

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

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

rest 2′ b2n rounds

 

BURNOUT

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

REST 1

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

REST 1

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

09-05-2022

FITNESS

SKILL: rope climbs

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

rest 1′

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

BURNOUT

3 Rounds
20 goblet lunges
20 v-ups

then

3 rounds
20 box jumps
15 leg raises

then

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

 

09-05-2022

FITNESS

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

Team of 2
wod
for time:
50 cal row

then

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

then

50 cal row

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

BURNOUT

TEAM OF 2

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

07-05-2022

FITNESS

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

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

06-05-2022

FITNESS

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

rest 2′

skill: hspu or hswalk

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

BURNOUT

TEAM OF 2

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

STOP WHEN TEAM REACH 2500M ROW

THEN

Partner A:amrap burpees
partner B:250m run

STOP WHEN TEAM REACH 120 BURPEES

05-05-2022

FITNESS

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

skil: squat snatch

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

BURNOUT

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

REST 2

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

04-05-2022

FITNESS

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

rest 2′ b2n sets

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

BURNOUT

TEAM OF 2

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

REST 2

FOR TIME
1000m run

03-05-2022

FITNESS

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

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

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

 

BURNOUT

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

REST 2

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

30-4-2022

FITNESS

wod
in team of 2

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

10′-12′
rest

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

30′-32′
rest

32′-37′
max devil presses

 

29-4-2022

FITNESS

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

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

BURNOUT

FOR TIME

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

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

 

28-4-2022

FITNESS


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

skill: pistols

WOD

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

Then

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

Then

75 Wall Balls

BURNOUT

TEAM OF 2

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

 

27-4-2022

FITNESS

STRENGTH
In a 12′ window find 1rm
back squat

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

BURNOUT

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

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

26-04-2022

FITNESS 

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

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

rest 2′

repeat

BURNOUT 

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

21-04-2022

FITNESS

Strength
Find 1RM Deadlift

WOD
Team of 2

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

40 Cals
40 Pull ups
40 Front Squat 80/50

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

BURNOUT

TEAM OF 2

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

20-04-2022

FITNESS

Strength
Find 1RM Barbell Strict Press

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

BURNOUT

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

REST 2

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

19-04-2022

FITNESS

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

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

BURNOUT

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

REST 1

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

REST 1

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

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

18-04-2022

FITNESS


Strength
Find 1RM Front Squat

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

BURNOUT

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

16-04-2022

FITNESS 


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

10:00-12:00
rest

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

28:00-29:00
rest

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

15-04-2022

FITNESS

skill: rope climbs

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

rest 1′

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

BURNOUT

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

REST 2

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

 

14-04-2022

FITNESS

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

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

BURNOUT


2 rounds

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

REST 1

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

13-04-2022

FITNESS

STRENGTH
In a 12′ window find 3rm deadlift

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

then

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

then

3 rounds each i go you go
50 du
12 ohs

then

1000m row/bike/run

BURNOUT

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

11-04-2022

FITNESS

STRENGTH
In a 12′ window find 3 rm back squat

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

BURNOUT

TEAM OF 2

FOR TIME

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

09-04-2022

FITNESS

STRENGTH
In a 10′ window
find 3 rm deadlift

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

rest 3′

Amrap 6′

8 s2oh 60/40

rest 3′

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

08-04-2022

FITNESS

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

rest 1:30”

Team of 2
5km row

every 3′
20 burpees over ( 10 each athlete)

BURNOUT


FOR TIME

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

REST 2

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

07-04-2022

FITNESS

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

skill: butterfly pull ups or kipping

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

rest 1′

repeat

BURNOUT

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

REST 1MIN B2N

THEN

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

REST 1 MIN B2N

THEN

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

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC

06-04-2022

FITNESS

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

skill: squat snatch

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

BURNOUT

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

05-04-2022

FITNESS

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

rest 1:30”

skil: hspu

wod
3 sets of
500m row
15 hspu
15 t2b

cap 12′

BURNOUT

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

REST 1

AMRAP 9
250m run
20 weighted lunges
15 box jumps

REST 1

AMRAP 9
30 m.climbers
20 air squat
15 burpees

04-04-2022

FITNESS

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

Team of 2

Amrap 22′

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

then

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

 

BURNOUT

3 rounds
16 one arm dumbell thrusters
24 v-ups

Rest 2

3 Rounds
16 dumbell snatch
24 weighted sit ups

Rest 2

3 Rounds
16 burpees
250m run

02-04-2022

FITNESS

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

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

rest 2′

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

01-04-2022

FITNESS

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

rest 1:30”

skill: hspu

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

BURNOUT

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

REST 2

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

31-03-2022

FITNESS

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

rest 1:30”

skill: row

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

BURNOUT

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

REST 2

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

REST 2

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

30-03-2022

FITNESS

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

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

cap 23′

BURNOUT

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

29-03-2022

FITNESS

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

skill: pistols

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

rest 1′ b2n sets

 

BURNOUT


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

40 double unders/80 singles after each round

28-03-2022

FITNESS

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

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

 

BURNOUT

FOR TIME

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

26-03-2022

FITNESS

WITH A RUNNING CLOCK

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

10:00 – 12:00
rest

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

24:00 – 26:00
rest

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

24-03-2022

FITNESS 

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

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

then
tabata hollow rocks

BURNOUT 

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

REST 2

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

23-03-2022

FITNESS

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

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

BURNOUT 

FOR TIME

1 round
100 double unders/200 singles
35 burpees

rest 1min

2 rounds
20 plate overhead lunges
20 burpees

rest 1min

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

rest 1min

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

22-03-2022

FITNESS 

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

rest 1:30”

skill: ring muscle up

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

rest 1′

repeat

BURNOUT 

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

21-03-2022

FITNESS

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

WOD

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

 

BURNOUT

TEAM OF 2

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

19-03-2022

FITNESS

STRENGTH
4 sets of
8 bench press
10 bent over row

rest 1′ b2n sets

wod
Team of 2
buy in: 1000m run

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

18-03-2022

FITNESS

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

*15 v-ups + 10 hollow rocks

skill: hspu

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

BURNOUT

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

REST 2

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

17-03-2022

FITNESS

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

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

BURNOUT

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

REST 1MIN B2N

THEN

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

REST 1 MIN B2N

THEN

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

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC

 

16-03-2022

FITNESS

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

skill: bar muscle up

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

BURNOUT

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

15-03-2022

FITNESS

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

skill: hswalk

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

BURNOUT

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

REST 1

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

REST 1

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

14-03-2022

FITNESS

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

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

cap 22′

 

BURNOUT

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

REST 1

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

REST 1

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

12-03-2022

FITNESS


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

TEAMS OF 2
With A Running Clock

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

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

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

11-03-2022

FITNESS

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

rest 1:30”

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

cap 12′

BURNOUT

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

10-03-2022

FITNESS

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

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

rest 2′ b2n sets

 

BURNOUT 

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

REST 1MIN B2N

THEN

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

REST 1 MIN B2N

THEN

3 ROUNDS
20 body saw plank
20 hollow rocks

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC

08-03-2022

FITNESS

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

rest 1:30

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

rest 2′

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

rest 2′

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

 

BURNOUT

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

THEN

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

THEN

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

05-03-2022

FITNESS

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


TEAM OF 2

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

04-03-2022

FITNESS

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

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

cap 10′

 

BURNOUT

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

REST 2

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

03-03-2022

FITNESS 

STRENGTH
4 sets of
8 back squat 60%

rest 2′ b2n sets

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

rest 1′

BURNOUT 


2 ROUNDS

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

REST 1

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

REST 1

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

REST 1

02-03-2022

FITNESS

SKILL: Snatch

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

TEAM OF 2

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

BURNOUT

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

after each round add one more lap outside

01-03-2022

FITNESS

“CORE STRENGTH
EMOM 9
1.30” L Sit
2.10 v-ups+ 20” hollow hold
3.40” Goblet Squat Hold

Skill: Muscle Up

AMRAP 9
4 Muscle Up/ Jumping Muscle Up
12/9 Cal Row/ski
24 pistols/ any progression

REST 2

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

 

BURNOUT

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

REST 1MIN B2N

THEN

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

REST 1 MIN B2N

THEN

3 ROUNDS
12 lateral raise
20 deficit split squats

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC

28-02-2022

FITNESS

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

WOD

Amrap 22′

Team of 2

5 rounds each of( work simultaneously)

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

Partner B: 7 burpees + 7 pull ups

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

BURNOUT

TEAM OF 2

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

26-02-2022

FITNESS

WOD
Team of 2

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

then

rest 2′

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

25-02-2022

FITNESS

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

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

BURNOUT 

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

max calories runner in the remaining time

REST 2

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

max calories bike in the remaining time

24-02-2022

FITNESS

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

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

BURNOUT

2 ROUNDS

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

REST 2

AMRAP 4
15 Reverse burpees
15 swings
15 push ups

REST 2

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

23-02-2022

FITNESS

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

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

BURNOUT

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

22-02-2022

FITNESS

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

rest 1:30”

skill: row

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

BURNOUT

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

REST 1MIN B2N

THEN

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

REST 1 MIN B2N

THEN

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

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC

 

21-02-2022

FITNESS

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

all percentages 80% of 1 rm front squat

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

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

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

BURNOUT

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

19-02-2022

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

18-02-2022

FITNESS

SKILL: rope climb

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

rest 1:30”

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

BURNOUT

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

REST 1

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

REST 1

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

17-02-2022

FITNESS

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

rest 1:00′

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

BURNOUT

TEAM OF 2

AMRAP 30′

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

16-02-2022

FITNESS

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

skill: power snatch

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

* after each round increase 1 rep each exercise

rest 2′

 

BURNOUT

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

15-02-2022

FITNESS

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

rest 1:30”

skill: butterfly pull ups /kipping pull ups

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

BURNOUT

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

REST 1MIN B2N

THEN

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

REST 1 MIN B2N

THEN

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

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC

 

 

 

14-02-2022

FITNESS

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

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

rest 2′

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

 

BURNOUT

TEAM OF 2

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

12-02-2022

FITNESS

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

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

After Each Round 1 Rep DB Complex

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

11-02-2022

FITNESS

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

SKILL: Ring mu

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

rest 2′

Amrap 7′
15 row
4 wallwalk

BURNOUT

FOR TIME

3 ROUNDS
15 swings
20 wall balls
20 calories runner

then

3 ROUNDS
15 goblet squat
20 push ups
20 calories row

then

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

10-02-2022

FITNESS

SKILL: squat snatch

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

WOD
Team of 2

150 cal bike /row

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

BURNOUT

3 SETS OF

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

3 SETS OF

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

09-02-2022

FITNESS

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

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

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

BURNOUT

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

REST 1MIN B2N

THEN

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

REST 1 MIN B2N

THEN

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

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC

08-02-2022

 

FITNESS

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

Skill: hspu

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

BURNOUT

TEAM OF 2

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

07-02-2022

FITNESS

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

SKILL: clean and jerk

WOD

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

BURNOUT

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

REST 2

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

REST 2

FOR TIME
40 burpees

05-02-2022

FITNESS

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

10:00 – 12:00
rest

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

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

04-02-2022

FITNESS

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

rest 1:30”

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

BURNOUT


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

REST 2

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

 

03-02-2022

FITNESS

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

rest 1:30”

skill: hspu or hswalk

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

BURNOUT

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

 

02-02-2022

FITNESS

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

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

BURNOUT

EVERY 4 FOR 32 MIN

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

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

01-02-2022

FITNESS

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

rest 1:30”

skill: bar muscle up

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

rest 2′ b2n

 

BURNOUT


2 rounds

ΑΜRAP 7
4 dumbell thrusters
8 leg raises
40 jump rope

REST 1

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

31-01-2022

FITNESS

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

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

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

BURNOUT

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

29-01-2022

FITNESS

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

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

28-1-2022

FITNESS

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

rest 1:30”

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

BURNOUT

Team of 2

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

 

24-01-2022

FITNESS

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

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

cap 20′

BURNOUT


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

22-01-2022

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

21-01-2022

FITNESS

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

rest 1:30”

skil: pistols

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

BURNOUT

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

then

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

20-01-2022

FITNESS

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

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

rest 1′

BURNOUT

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

19-1-2022

FITNESS

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

wod
For time :

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

BURNOUT

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

REST 2 AND REPEAT 2 MORE TIMES

 

18-01-2022

FITNESS

skill: rope climb

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

rest 1:30”

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

 

BURNOUT

TEAM OF 2

3 SETS

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

REST 2

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

 

17-01-2022

FITNESS

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

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

 

BURNOUT

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

15-01-2022

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

14-01-2022

FITNESS

skill: ring muscle up

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

rest 1:30”

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

BURNOUT


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

REST 2

FOR TIME
50/40 calories bike

cap 4

REST 2

FOR TIME
50/40 calories runner

cap 4

REST 2

FOR TIME
50 buprees to target

cap 4

13-01-2022

FITNESS

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

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

rest 2′ b2n sets

 

BURNOUT

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

REST 1

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

REST 1

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

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

12-01-2022

FITNESS

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

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

BURNOUT

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

11-01-2022

FITNESS

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

skill: row

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

cap:17′

 

BURNOUT

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

REST 3

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

10-01-2022

FITNESS

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

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

 

BURNOUT


FOR TIME

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

08-01-2022

FITNESS

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

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

 

07-01-2022

FITNESS

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

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

cap: 20′

BURNOUT

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

then

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

05-01-2022

FITNESS

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

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

BURNOUT


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

REST 3 MIN

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

REST 3 MIN

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

4-1-2022

FITNESS

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

rest 1:30”

skill: bar muscle up

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

BURNOUT

2 ROUNDS

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

REST 1

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

REST 1

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

03-01-2022

FITNESS

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

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

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

cap: 24′

 

BURNOUT


TEAM OF 2

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

30-12-2021

FITNESS

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

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

rest 2′

Amrap 8′
5 clusters
10m hswalk/3 wallwalk

 

BURNOUT

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

then 2 min rest to

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

29-12-2021

FITNESS

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

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

rest 2′ b2n sets

 

BURNOUT

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

28-12-2021

FITNESS

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

rest 1:30”

skill: t2b

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

 

BURNOUT

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

REST 2

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

REST 2

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

27-12-2021

FITNESS

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

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

BURNOUT

TEAM OF 2

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

 

23-12-2021

FITNESS

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

cap 15′

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

BURNOUT

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

rest 3′

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

rest 3′

FOR TIME
1000m run

22-12-2021

FITNESS

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

cap 36′

BURNOUT


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

REST 3

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

21-12-2021

FITNESS

SKILL: rope climbs

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

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

 

BURNOUT

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

20-12-2021

FITNESS

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

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

rest 2′

Amrap 10′
20 hang clean
20 cal
20 t2b

 

BURNOUT

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

18-12-2021

FITNESS

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

wod

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

17-12-2021

FITNESS

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

rest 1:30”

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

rest 2′ b2n sets

 

BURNOUT

3 ROUNDS

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

REST 2

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

REST 2

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

16-12-2021

FITNESS

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

skill: snatch

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

rest 2′

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

 

BURNOUT

TEAM OF 2

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

15-12-2021

FITNESS

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

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

rest 2′ b2n sets

 

BURNOUT

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

14-12-2021

FITNESS

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

rest 1:30”

skill: bar muscle up

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

 

BURNOUT

FOR TIME

3 ROUNDS

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

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

REST 3

13-12-2021

FITNESS

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

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

 

BURNOUT

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

then

21-15-9
push ups
curl and press
burpees

then

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

11-12-2021

FITNESS

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

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

A.8 g2oh 40/30
10 bar facing burpees

B. 19 wallball
19 cal row

10-12-2021

FITNESS

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

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

 

BURNOUT


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

rest 2

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

rest 2

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

9-12-2021

FITNESS

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

rest 1:30”

skill:hspu or hswalk

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

BURNOUT

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

8-12-2021

FITNESS

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

Skill: snatch

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

BURNOUT

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

REST 1

AMRAP 4
21 wall balls
15 burpees
max reps row

REST 1

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

REST1

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

 

7-12-2021

FITNESS

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

rest 1:30”

skill:row

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

cap: 13′

BURN OUT

TEAM OF 2

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

 

06-12-2021

FITNESS

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

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

 

BURNOUT

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

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

04-12-2021

FITNESS

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

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

03-12-2021

FITNESS

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

rest 1:30”

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

BURNOUT

TEAM OF 2

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

THEN

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

02-12-2021

FITNESS

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

skill: butterfly pull ups/kipping pull ups

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

 

BURNOUT

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

REST 1

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

REST 1

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

REST 2

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

01-12-2021

FITNESS

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

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

CAP:16′

BURNOUT


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

30-11-2021

FITNESS

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

rest 1:30”

skill: hspu

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

BURNOUT

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

29-11-2021

FITNESS

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

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

 

BURNOUT

TEAM OF 2

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

27-11-2021

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

26-11-2021

FITNESS

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

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

cap 23′

BURNOUT

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

*After Each Round ADD 10 Reps
for each Exercise

25-11-2021

FITNESS

skill: bar muscle up

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

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

rest 1′

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

BURNOUT

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

 

24-11-2021

FITNESS

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

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

BURNOUT


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

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

23-11-2021

FITNESS

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

rest 1:30”

skill: hspu

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

BURNOUT

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

 

22-11-2021

FITNESS

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

wod

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

*1 cluster + 1 back rack thruster

BURNOUT

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

 

 

20-11-2021

FITNESS

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

rest 1:30”

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

cap 23′

19-11-2021

FITNESS

skill: ring muscle up

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

rest 1:30”

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

BURNOUT


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

REST 2

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

18-11-2021

FITNESS

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

1′ rest

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

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

BURNOUT

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

 

17-11-2021

FITNESS

STRENGTH
skill: snatch

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

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

cap 18′

 

BURNOUT

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

then

3 ROUNDS
500m ski
250m run

then

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

16-11-2021

FITNESS

skill: rope climb

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

rest 1:30”

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

BURNOUT


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

REST 1

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

REST 1

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

 

15-11-2021

FITNESS

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

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

cap 22′

 

BURNOUT

TEAM OF 2

FOR TIME

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

13-11-2021

FITNESS

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

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

12-11-2021

FITNESS

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

skill: row

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

cap: 23′

BURNOUT


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

11-11-2021

FITNESS

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

rest 1:30”

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

BURNOUT

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

10-11-2021

FITNESS

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

skill: snatch

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

Cap: 18′

 

BURNOUT

FOR TIME
1500m run

REST 1

FOR TIME
1000m ski

REST 1

FOR TIME
300 du/600 singles

REST 1

FOR TIME
80 burpees

09-11-2021

FITNESS

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

rest 1:30”

wod
Amrap 5′
3 rounds cindy
max cal/row

rest 2′

Amrap 5′
3 rounds cindy
max burpee to target

rest 2′

Amrap 5′
3 rounds cindy
max row /ski

 

BURNOUT


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

REST 2

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

REST 2

TABATA
hollow hold

08-11-2021

FITNESS


skill:push jerk

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

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

cap:23′

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

 

BURNOUT

TEAM OF 2

3 rounds
500m row
500m ski
500m run

then immeditetly

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

06-11-2021

FITNESS

Team of 2

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

10:00-12:00
rest

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

24:00-26:00
rest

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

05-11-2021

FITNESS

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

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

BURNOUT


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

REST 2

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

04-11-2021

FITNESS

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

skill: bar muscle up

wod
3 rounds of
7 power snatch
14 t2b

rest 2′

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

Cap:20′

BURNOUT


TEAM OF 2

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

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

03-11-2021

FITNESS

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

rest 1:30”

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

cap:17′

BURNOUT

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

REST 2

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

02-11-2021

FITNESS

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

rest 1:30”

skill:hspu

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

rest 2′

 

BURNOUT

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

REST 2

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

REST 2

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

01-11-2021

FITNESS

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

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

rest 2′

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

cap:22′

 

BURNOUT

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

30-10-2021

FITNESS

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

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

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

29-10-2021

FITNESS

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

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

BURNOUT


FOR TIME

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

28-10-2021

FINTESS

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

rest 1:30”

skill: hspu

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

BURNOUT

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

REST 2

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

REST 2

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

27-10-2021

FITNESS

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

rest 1:30”

skill: power snatch

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

BURNOUT

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

26-10-2021

FITNESS

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

skill: kipping pull ups or butterfly

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

rest 1′

BURNOUT

3 ROUNDS

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

REST 2

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

REST 2

25-10-2021

FITNESS

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

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

BURNOUT

TEAM OF 2

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

23-10-2021

FITNESS

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

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

22-10-2021

FITNESS

SKILL: muscle ups

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

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

wod

3 sets of:

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

rest 2′ b2n sets

BURNOUT

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

21-10-2021

FITNESS

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

skill:pistols

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

BURNOUT

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

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

TOTAL WORK 30MINUTES

20-10-2021

FITNESS

STRENGTH
3 sets of
6 bench press
6 chin ups strict

rest 1:30”

Skill: snatch

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

immediately into

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

BURNOUT

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

rest 3′

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

19-10-2021

FITNESS

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

rest 1:30”

skill:hspu/hswalk

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

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

18-10-2021

FITNESS

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

skill:kipping t2b /leg raises

wod
Team of 2
For time

buy in: 80 wallballs

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

BURNOUT


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

Rest 1min Btn Sets

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

Rest 1min Btn Sets

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

Rest 1min Btn Sets

*NO MORE REST BTN WORKOUTS

16-10-2021

FITNESS

STRENGTH
3 sets of :
8 strict press
12 bulgarian split squat back foot elevated with 2 plates

WOD
For time
5 rounds of:
6 bar mu/6 pull ups + 6 push ups
10 ohs (60/40)
15 high box jumps

15-10-2021

FITNESS

CORE STRENGTH
1′ side plank (R)
1′ scissors from l-sit
20 around the world
1′ side plank (L)
1′ scissors from l-sit
30 up and down each leg from hollow position
while holding a plate overhead
1′ weighted plank

SKILL: row

WOD
Team of 2

For time:
5km row *
*every 1000m 20 synchro burpees

BURNOUT

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

14-10-2021

FITNESS

STRENGTH
deadlift
2×2 75%
2×2 85%
2×1 90+%

SKILL: hspu /hanstand hold

WOD

For time:
27-21-15-9
hspu
cal bike /cal row
b2n sets 10m hswalk

BURNOUT

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

REST 30 SECONDS BETWEEN ROUNDS

13-10-2021

FITNESS

SKILL: snatch

STRENGTH
For 10′ find a heavy complex of
2 power snatch + 1 squat snatch + 2 ohs

WOD
Team of 2

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

BURNOUT

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

12-10-2021

FITNESS

STRENGTH
3 Rounds
8 chin ups ( 2” pause at the top 2” negative)
10 strict t2rings
12 strict ring dips
3 wall walk ( 2” pause at the top )

WOD
Emom 25′
1.15 cal row
2.10 weighted lunges + 8 push press(2×22,5/2×12.5kg)
3. 12/9 cal ski
4. 25 wallballs
5. rest

BURNOUT

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

REST 1

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

REST 1

AMRAP 9
40 mountain climbers
30 swings
20 leg raises

11-10-2021

FITNESS

STRENGTH
Back Squat
2×2 75% of 1RM Back Squat
2×2 85%
2×1 90+%

WOD
Team of 2
Amrap 18′
20 Power Clean Rx(50kg/35kg)
20 Thrusters
20 Burpees over the bar
20 pull ups

BURNOUT

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

REST 2′

FOR TIME
30 dumbell squat
30 burpees
30 dumbell push press

cap 5′

09-10-2021

FITNESS

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

rest 1:30”

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

08-10-2021

FITNESS

skill: rope climbs


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

BURNOUT

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

07-10-2021

FITNESS

STRENGTH
3 sets of
6 bench press
10 pendley rows

rest 1′

skill: snatch

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

BURNOUT

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

06-10-2021

FITNESS

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

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

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

BURNOUT

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

*After Each Round 2 reps less
for each Exercise

05-10-2021

FITNESS

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

rest 1:30”

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

rest 2′ b2n

BURNOUT

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

then

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

04-10-2021

FITNESS

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

wod
Team of 2

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

BURNOUT

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

REST 3

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

02-10-2021

FITNESS

WOD
with a running clock

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

10:00-12:00
rest

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

27:00-29:00
rest

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

01-10-2021

FITNESS

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

rest 1:30”

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

BURNOUT

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

Rest 1min

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

Rest 1min

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

TABATA 8 SETS
Hollow

30-09-2021

FITNESS

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

rest 1:30”

skill: snatch

WOD

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

after every round 6 power snatch 50/35

BURNOUT

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

29-09-2021

FITNESS

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

WOD

Team of 2:( i go you go)

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

15 box jump over

*every round increase weight

BURNOUT

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

REST 3′

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

28-09-2021

FITNESS

STRENGTH
EMOM 12′
1.4 strict pull ups + 3 strict chin ups
2.8 strict ring dips + 8 push ups close hands
3.20” handstand hold

WOD
For time :

Buy in:1000m row/1000km ski

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

BURNOUT

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

REST 1

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

REST 1

AMRAP 10
20 renegade rows
20 dumbell thrusters
20 box jumps

27-09-2021

FITNESS

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

WOD
Team of 2.

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

rest 2′

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

BURNOUT


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

25-09-2021

FITNESS

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

rest 1:30”

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

24-09-2021

FITNESS

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

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

BURNOUT

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

23-09-2021

FITNESS

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

rest 1:30”

skill: power snatch

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

BURNOUT

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

FOR TIME
100 weighted sit ups

22-09-2021

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat

WOD
3 sets of

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

rest 2′ b2n

BURNOUT

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

REST 3′

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

21-09-2021

FITNESS

Skill: rope climb

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

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

BURNOUT

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

20-09-2021

FITNESS

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

skil: power clean

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

BURNOUT


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

REST 2

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

REST 2

AFTER THE AMRAP’S
FOR TIME
500m run

18-09-2021

FITNESS

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

WOD
team of 2

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

rest 1′

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

17-09-2021

FITNESS

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

rest 1:30”

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

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

16-09-2021

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift 70%

Skill:power snatch

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

BURNOUT

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

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

FOR TIME
1000m run

15-09-2021

FITNESS

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

rest 1:30”

Skill: hspu

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

rest 1′

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

BURNOUT

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

REST 2

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

REST 2

TABATA
scissor kicks

14-09-2021

FITNESS

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

rest 1:30”

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

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

13-09-2021

FITNESS

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

skill: power clean

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

BURNOUT

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

Rest 1min

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

Rest 1min

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

TABATA 8 SETS
Hollow

11-09-2021

FITNESS

WOD
with a running clock

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

10:00-11:00
rest

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

26:00-27:00
rest

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

10-09-2021

FITNESS

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

rest 1:30”

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

BURNOUT


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

09-09-2021

FITNESS

STRENGTH
4 rnds of
6 bench press
15 reverse flys with light dbs or plates

rest 1:30”

WOD
Emom 20′
1. 6 squat clean 60/40
2. 50-70 du
3. 14 burpees over bar
4. rest

BURNOUT

Every 3min For 27min
1) 250m Run + 15 Burpees
2) 15 Kt goblet+15 KB Swings+15 Sit ups
3) 15 hand release push ups + 15 Box Jumps + 50 DU/100 jump rope

08-09-2021

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift

Skill: snatch

WOD
Amrap 14′
3 t2b
3 power snatch 40/30
3 ohs
6 t2b
6 power snatch
6 ohs
9 t2b
9 power snatch
9 ohs
……..etc

BURNOUT

EMOM 21′
-10 hollow rocks,10 v-ups,10”hollow hold
-12 S.A devil press
-18 wall balls

THEN

FOR QUALITY

4 ROUNDS
12 reverse burpees and press
20 mountain climbers
12 seated leg lifts

07-09-2021

FITNESS

STRENGTH
4 rnds of
10 ring rows with 2” pause
8 strict press
30” hollow

rest 1:30”

WOD
4 rnds
3’on-1’off
15 cals
10 hspu
max burpee box jumps

BURNOUT

AMRAP 10
20/18 calories rows
20 box jumps
20 push ups

REST 1

AMRAP 10
75 Double unders/150 Singles
20 slam balls
20 weighted sit ups

REST 1

AMRAP 10
250m run
20 one arm dumbell thrusters
20 dumbell pull throughs

06-09-2021

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat

skill: push jerk

WOD
7 rnds
3 push jerk
3 front squat
3 pull ups

30 cals

5 rnds
3 push jerk
3 front squat
3 pull ups

30 cals

3 rnds
3 push jerk
3 front squat
3 pull ups

BURNOUT


FOR TIME
500m run
50 walking lunges
40 V-ups/v-sit ups
30 goblet squat
20 burpees over the dumbell
30 renegade rows
40 weighted sit ups
50 walking lunges
500m run

TABATA 8 SETS
russian twists

04-09-2021

FITNESS

STRENGTH
Every 1:30” for 6 rounds
2 hang snatch

WOD
4 rounds of:
12 db front rack lunges
12 toes to bars
12 db hang squat cleans

03-09-2021

FITNESS

CORE STRENGTH
4 Sets of
20” l-sit
10 each side db pull through
10 floor presses from hollow position
rest 1′

WOD
30-25-20-15-10
swings 24/16
box jumps
after each set max pull ups

BURNOUT

25-20-15-10
wall balls
burpees
weighted sit-ups
500 run after each round

02-09-2021

FITNESS

STRENGTH
4 sets of
5 deficit strict hspu
10 chest supported rows

rest 1′

WOD
Amrap 20′
500m run/row/ski/1km bike
50 air squat
100 du
20 v-ups

BURNOUT

EMOM 30
-15/12 Calories row
-10 reverse burpees
-12 curl and press
-50” plank
-15 push ups
-20 weighted walking lunges

01-09-2021

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift

wod
6 sets
2’on-1’off
3 power cleans 70/50
3 front squats
3 push jerk
in the remaining time max burpees over bar

BURNOUT

750m run
30 weighted step ups
30 russian twists
20 swings
500m run
20 weighted step ups
20 russian twists
15 swings
250m run
10 weighted step ups
10 russian twists
10 swings

REST 2

4 SETS
14 kettlebell pull throughs
20 mountain climbers(very slow)
REST B2N SETS 45 SECONDS

 

31-08-2021

FITNESS

STRENGTH
4 sets of
4 weighted pull ups
10 each leg split squat

rest 1′

WOD
24-18-12-6
db thrusters
40 du

Tabata hollow rocks

BURNOUT

ΑΜRAP 15
40 DU/80 jump rope
10 one arm devil press
12 one arm dumbell thrusters

REST 2

AMRAP 15
20 box jumps
20 dumbell pull throughs
20 slam balls

30-08-2021

FITNESS

STRENGTH
Every 2′ for 10′
6 push press

WOD
21 deadlift
750m run
15 deadlift
500m run
9 deadlift
250m run

cash out: 50 weighted sit ups

BURNOUT

3 rounds of:
AMRAP 3min
15/12 x Cal Row
15 squat
15 ab-mat sit ups

Rest 1min

AMRAP 3min
250m Run
20 v-ups
12 hand release push ups

Rest 1min

AMRAP 3min
15 burpees
12 lunges
12 one arm dumbell press

Rest 1min

28-07-2021

FITNESS

STRENGTH
3 sets of
10 each leg reverse lunges with the barbell
10 z-press

rest 1:30”

wod
Emom 20′
1.15-20 wallballs
2. 6 clean and jerk
3. max cal row/bike/ski
4. rest

27-08-2021

FITNESS

CORE STRENGTH
60 hollow rocks
50 slow tempo mountain climbers
40 russian twists
30 weighted sit ups slow tempo
20 strict t2b

wod
5 rnds of
25 air squat
10 hspu
10 burpee pull ups

26-08-2021

FITNESS

STRENGTH
3 sets of
12 chest supported rows
12 incline chest press

rest 1′

wod
Amrap 20′
250m run
10 weighted step ups
20 cal row /15 cal bike/
15 box jump over

25-08-2021

FITNESS

STRENGTH
Every 2′ for 12′
5 deadlift

build up

wod
21-15-9
power clean 60/40
cal row/bike/ski
front squat

after each set 75 du /150s.u

24-08-2021

FITNESS

STRENGTH
3 sets of
10 cyclist squat 1+1/4
10 seated presses

rest 1:30”

skill:t2b

wod
Amrap 14′
2-4-6-8-10..
devil press
t2b

cash out: 50 weighted sit ups

23-08-2021

FITNESS

STRENGTH
Every 2′ for 10′
1 clean pull
1 power clean
1 jerk

wod
”HELEN”
3 Rnds of:
400m run
21 swings 24/16
12 pull ups

tabata
pull through db

21-08-2021

FITNESS

STRENGTH
4 sets
8 strict press 60%

rest 1:30”

skill:snatch

wod
21-15-9
power snatch 35/25
t2b
ohs
cal row/bike/ski

20-08-2021

FITNESS

STRENGTH
4 sets of
8 deadlift 60%

rest 1:30”

wod
5 rnds of
15 pull ups
250m run
15 burpees to target

rest 1:30” b2n sets

19-08-2021

FITNESS

STRENGTH
4 sets of
12 chest supported rows
10 ring push ups

rest 1:30”

wod
5 rnds of :
2′ on-2’off
250m row or ski
max wallballs

18-08-2021

FITNESS

STRENGTH
4 sets of
8 back squat 60%

rest 1:30”

wod
Amrap 16′
15 cal any machine
8 power clean
50 du
8 box jump over

11-08-2021

FITNESS

STRENGTH
3 sets of :
5 deadlift
8 strict hspu

rest 1:30″

wod
Every 2′ for 24′
A. 20-30 wallballs + 6 power snatch 50/35
B. 250m row/500m bike/250m run + 12 burpees over bar
rest 1′

10-08-2021

FITNESS

STRENGTH
3 sets of:
16(8+8) both feet elevated split squat
8 each arm strict press from half kneeling

rest 1′

skill: kipping pull ups/butterfly pull ups

wod
For time:
4 rnds of
15 pull ups
50 du
20 box jump over
50 du

rest 1

09-08-2021

FITNESS

STRENGTH
Every 2′ for 10′
5 bench press 70%

rest 1′

wod
For time
Amrap 6′
800m run/800m row/700ski/1.6 bike
max clean (60/40)

rest 2′

Amrap 6′
800m run/800m row/700ski/1.6 bike
max thrusters (60/40)

rest 2′

Amrap 6′
800m run/800m row/700ski/1.6 bike
max jerk (60/40)

06-08-2021

FITNESS

CORE STRENGTH
EMOM 12′
1.14 m.climbers ring support slow tempo
2. 14 alternate v-ups
3. 30” weighted plank

wod
For time
2 sets of :
500m run
100 du
50 cal any machine
30 jumping lunges or/ 50 regular lunges

05-08-2021

FITNESS

STRENGTH
3 Sets of
5 deadlift 75%
10 each leg step up slow eccentric
rest 1:00′

skill: hang snatch

wod
Every 2′ for 24′
A. 15 burpees over bar + max hang snatch 50/35
rest 1′
B.300m row/600m bike/300 ski + max wallballs
rest 1′

04-08-2021

FITNESS

STRENGTH
Every 1:30” for 6 sets
1 clean pull
1 power clean
1 hang clean
1 jerk

wod
”fran meet grace”
buy in : 15 c&j 60/40
then
21-15-9
thrusters 40/30
pull ups
then
cash out:15 c&j 60/40

03-08-2021

FITNESS

STRENGTH
3 sets of
12 ”Y raises”
10 ”A raises”
8-10 Z press

rest 1:00′

Skill: hspu/hshold/hwalk

wod
4 Sets of
Amrap 4′
2 rnds of
6 hspu
10 pistols/reverse lunges
30 du
max burpee box jump over

rest 1′

02-08-2021

FITNESS

STRENGTH
Every 1:30” for 6 sets
3 back squat

wod
5 rnds of
20 cal row/bike/ski
8 power clean 70/50
16 t2b

rest 1′ b2n sets

 

31-07-2021

FITNESS

“filthy fifty”
50 box jumps
50 jumping pull ups
50 swings 16kg/12kg
50 walking lunges
50 knees to elbow
50 push press 20/15
50 back extensions
50 wallball shots
50 burpees
50 du

30-07-2021

FITNESS

CORE STRENGTH
21-15-9
around the world
alternate v-ups
* after every round 10 kb pull throughs

WOD
3 sets of:
Amrap 5′
30 db snatch
30 t2b
max wallballs

rest 2′

set 2
Amrap 5′
30 t2b
30 wallballs
max db snatch

rest 2′

set 3
Amrap 5′
30 wallballs
30 db snatch
max t2b

BURNOUT

2 ROUNDS OF:
AMRAP 5
20m farmers walk
15 air squat
20m farmers walk
10 push ups

AMRAP 5
15m overhead walk
15 plate facing burpees
15m overhead walk
10 hand release push ups

AMRAP 5
10m front rack walk
15 swings
10m front rack walk
10 half man makers

REST 1MIN B2N AMRAPS

29-07-2021

FITNESS

STRENGTH
Every 2′ for 10′
3 front squat
go as heavy as possiple

build your way up

skill: hspu

wod
30-25-20
cal bike/row/ski
21-15-12
hspu/pike push ups/strict press with
15-12-9
burpee box jump over

BURNOUT


For Time
10 goblet reverse lunges
750m run
10 goblet reverse lunges
60 sit ups
10 goblet reverse lunges
40 kettlebell deadlift
10 goblet reverse lunges
20 hand release push ups
10 goblet reverse lunges
40 kettlebell deadlift
10 goblet reverse lunges
60 v-ups
10 goblet reverse lunges
750m run
10 goblet reverse lunges

REST 1

TABATA
-hollow

28-07-2021

FITNESS

STRENGTH
3 rounds of:
8 stagger deadlift each leg
10 single leg split squat

rest 1′

wod
Emom 20′
1.5 hang power snatch + 5 ohs 60/40
2. 60 du-75du/120-150
3. max cals
4. rest

BURNOUT

EMOM 30
-15m tank push
-20 renegade row
-20 slam balls
-12 burpees over dumbell
-20 goblet lunges
– rest

27-06-2021

FITNESS

STRENGTH
3 rounds of:
8 db chest presses 3” down 2” pause
6 strict pull ups
20” hollow rocks

rest 1′

skill: db squat clean

wod
3 rounds of :
5′ running clock

0-2′
250m run + max du
2′-3′
s2oh with dbs
3′-4′
max pull ups
4′-5′
db squat cleans

rest 3′ b2n rounds

BURNOUT

50-40-30-20-10
wall balls
swings
box jumps
calories row
ab-mat sit ups

26-07-2021

FITNESS

STRENGTH
Every 2′ for 10′
3 back squat
go as heavy as possible

wod
4 Rnds of:
1 rnd DT 60/40
25 wallballs

rest 1′ b2n rounds

DT= 12 dealift
9 hang power clean
6 jerk

 

BURNOUT

AMRAP 10
250m run
20 box jumps
15 push ups

Rest 1

AMRAP 10
80DU/160SU
20 one arm dumbell thrusters
15 v-sit ups

AMRAP 10
20 burpees
400m/350m row
12 one arm devil press

24-07-2021

FITNESS

STRENGTH
3 Sets of
8 split squat each leg slow tempo
8 stagger deadlift each leg with 2 dbs or kbs

rest 1′

wod
5 rounds
1′ devil press 50/35
1′ pull ups
1′ row/bike/ ski
1′ rest

* dont stop moving

23-07-2021

FITNESS

STRENGTH
15-12-9-6
ring dips
bent over row
*hs hold wall facing for 20”

Wod
3 rounds of
25 cal row /ski/500m run
25 wall balls

rest 1′

150 du
40 box step over with one db”

BURNOUT

Complete 50 reps of all 6 movements
swings
goblet squat
box jumps
leg raises
burpees
goblet reverse lunges

300 reps total

22-07-2021

FITNESS

STRENGTH
Every 2′ for 12′
2 snatch pull + 1 squat snatch + 1 ohs

WOD
7 sets of
3 clean jerk 80/60
6 box jumps
9 burpees over bar
12 swings

BURNOUT

EVERY 4 MIN FOR 32MIN
-250m run
20 weighted sit ups
400/350m row
-30 reverse burpees
30 ground to overhead
30 v-sit ups

21-07-2021

FITNESS

STRENGTH
Every 2′ for 10′
4 front squat 3” pause at the bottom
build up

skill: bar muscle up /pull ups

wod
for time
4/5 rounds
250m row/ run /ski
6 bar muscle up/10 pull ups
250 m row /run /ski
6 hspu/pike push ups

BURNOUT

TABATA 8 SETS(20”-10”)
-alternating v-sit ups
REST 1MIN

TABATA 8 SETS(20”-10”)
-russian twists
REST 1MIN

DOUBLE TABATA 4 SETS(40”-20”)
-box jumps
REST 1MIN

DOUBLE TABATA 4 SETS(40”-20”)
-goblet lunges
REST 1MIN

AMRAP 14
12 Step ups
250m run
12 push ups
12 squat

20-07-2021

FITNESS

STRENGTH
Emom 10′
1. 8 z-press
2. 8 inverted ring rows

Wod
30 cal row/ski/bike
30 t2b
30 db thrusters

rest 2′

25 db thrusters
25 t2b
25 cal row/ski/bike

rest 2′

20 t2b
20 cal row/ski/bike
20 db thrusters “

BURNOUT

21-18-15-12-9-6
wall balls
burpees

then

70-60-50-40-30-20
double unders/x2 single unders
mountain climbers

then

6-9-12-15-18-21
swings
push ups

19-07-2021

FITNESS

STRENGTH
Every 2′ for 12′
2 clean pull+2 squat clean+2 jerk

build up

wod
Amrap 15′
250m run
5 deadlift 60/40
4 hang power clean
3 jerk
50 du/100 s.u

BURNOUT

EMOM 30
-15/12 calories row
-10 hand release push ups,10 v-sit ups
-12 single arm devil press
-12 single arm dumbell thrusters
-250m run
-REST

17-07-2021

FITNESS

CORE STRENGTH
4 sets of
10 weighted sit ups slow eccentric legs anchored
30” side plank on bench R
30” side plank on bench L
30 russian twist

rest 1′

WOD
For time
5 rounds cindy
10 man maker
4 rounds cindy
8 man maker
3 rounds cindy
6 man maker
2 rounds cindy
4 man maker

16-07-2021

FITNESS

STRENGTH

skill: ring muscle up

3 sets for quality:
5-6 ring dip + 10” ring support
8-10 false grip ring rows /5 jumping ring muscle up/3 ring muscle up

wod
3 sets of
Amrap 5′
4 db thrusters
6 t2b

rest 2′ b2n rounds

1 set= t2b
2 set = hspu
3 set= ring muscle up/ ring pull ups

BURNOUT

8 ROUNDS
3MIN ON-1MIN OFF
10 box jumps
10 push ups
10 weighted sit ups
10 dumbell push press
max reps burpees

15-07-2021

FITNESS

STRENGTH
Every 1:30” for 5 sets
1 clean pull
2 squat clean
1 jerk

start 65% and build up

wod
for time
50 wallballs
100 du /200 s.u
15 deadlift 80/60
40 wallballs
100 du /200 s.u
12 deadlift 100/80
20 wallballs
100 du /200 s.u
9 deadlift 120/100

BURNOUT

FOR TIME
14-18-22-26-30
deficit reverse lunges
dumbell squat
dumbell deadlift
*after each round
250m run
30m tank push
30m tank pull

14-07-2021

FITNESS

STRENGTH
Every 2′ for 10′
5 front squat
start 65% of 1rm

skill: jerk

wod
3 sets of:
Emom 6
1. 12-15 cal row/cal ski/cal bike
2.6 clean & jerk 60/40
3. 12-15 box jump over

rest 2′ b2n sets

BURNOUT

2 ROUNDS

AMRAP 5′
20 ground to overhead
20 russian twists
20 step ups with plate

REST 1′

AMRAP 5′
20/16 calories row
15 push ups
20 air squat

REST 1′

AMRAP 5′
10 broad jumps
15 curl and press
20 v-sit ups

REST 2′

12-07-2021

FITNESS

STRENGTH
4 sets of:
10 floor presses
5 chin ups slow tempo
20” hollow hold

rest 1′

skill:pistols

wod
Amrap 15′
21 cal row
12 pistols
9 pull ups/6 bar muscle up

BURNOUT

EVERY 5 FOR 15′
12 box jump over
21 v-ups
30 wall balls
250m row

REST 2′

EVERY 5 FOR 15′
12 Single arm devil press
21 ab-mat sit ups
60 du/120 su
250m run

12-07-2021

FITNESS

STRENGTH
Every 1:30” for 5 sets
1 snatch pull
2 power snatch
3 ohs

wod
10 rnds of
3 power snatch 60/40
6 burpees over bar
9 wallballs

BURNOUT

FOR TIME
buy in:25 goblet squat
21 Swings
250m run
9 hand release push ups
15 swings
500m run
15 push ups
9 swings
750m run
21 burpees over ketllebell
cash out:30 goblet lunges

REST 2′

TABATA 8 sets(20”-10″)
-alternating v-ups
-russian twists

10-07-2021

FITNESS

STRENGTH
Every 1:30” for 5 sets
1 power clean
1 front squat
1 jerk

build up

wod
for time:
30 swings
30 front squat 60/40
30 jerk
30 front squat
30 swings

09-07-2021

FITNESS

STRENGTH
3 sets of :
10 incline bench press
10 db chest supported rows wide grip
10 ”y” raises

rest 1:30”

skill: hspu

wod
3 sets of
Amrap 5′
12 cal row/ski
8 hspu
12 box step ups

rest 2′

BURNOUT

EVERY 4MIN FOR 32MIN
15/12 Calories row
15 slam balls
12 renegade rows
10 wall balls

08-07-2021

FITNESS

STRENGTH
3 sets of :
3 snatch push press
5 ohs
build your way up
rest 1:30”

skill: power snatch

wod
21 hang power snatch 45/30
21 cal
21 burpees over bar
15 power snatch
21 cal
15 burpees to target
9 squat snatch
21 cal
9 double push up burpee
BURNOUT

EMOM 30′
-60 DU/120 SU
-15 swings
-20, hollow rocks,20 v-ups
-20m tank push
-10 hand release push ups,10 jumping lunges

07-07-2021

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift
build to heavy 5 of the day

wod
2 rnds of
Amrap 8′
10 deadlift 80/60
15 t2b
20 wallballs

rest 2′

*second amrap begins with
20 wallballs
15 t2b
10 deadlift

BURNOUT

FOR TIME
1000m run
20 one arm dumbell push press(10/10)
40 burpees

REST 1′

750m run
16 one arm dumbell push press(8/8)
30 burpees over dumbell

REST 1′

500m run
12 one arm dumbell push press(6/6)
20 burpees to target

REST 1′

250m run
8 one arm dumbell push press(4/4)
10 single arm devil press

06-07-2021

FITNESS

STRENGTH
3 sets of
6-8 strict hspu slow eccentric or pike push ups
8-10 inverted ring rows
20” 2kbs oh hold

rest 1:30”

skill: du (7′ practise)

wod
For time:
2 rounds of:
150 du/80 du with 1 s.u and 1 d.u /150 s.u
20 burpee box jump over
75 air squat
500m row

BURNOUT

AMRAP 9
30/24 Calories row
20 box jumps
10 one arm dumbell thrusters

REST 1

AMRAP 9
80 DU/160 SU
20 one arm front rack reverse lunges
10 leg raises

REST 1

TABATA 8 sets(20”on-10”off)
-hollow
-plank

05-07-2021

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat
build to a heavy 5 of the day

Skill: hang clusters

wod
For time:
21-15-9
cal row/bike/run
15-12-9
hang clusters 50/35-60/40
12-9-6
bar muscle up/c2b/ strict pull ups

BURNOUT

4 rounds
15 weighted sit ups
15 seated leg lifts
30 russian twists
20 mountain climbers

CAP 15MIN

REST 2′

AMRAP 15
500m run
40 ground to overhead(dumbell or plate)
30 push ups
20 wall balls
10 burpees

03-07-2021

FITNESS

With a running clock
0:00-10:00
Amrap
6 deadlift 100/70
250m run
12 t2b

10:00-12:00
rest

12:00-22:00
Amrap
12 thrusters 50/35
9 hang clean
6 jerk
50 du

22:00-24:00
rest

24:00-34:00
2km bike
250m farmers carry

02-07-2021

FITNESS

Strength
core strength
3 rounds of
10 strict t2b
20” l-sit
15 weighted sit ups
45” weighted plank

rest 1′ b2n sets

Wod
5 sets of
10 ring dips/box dips
30 air squat
10 deficit hspu/hspu/pike push ups
8 burpee box over

BURNOUT

2 ROUNDS

AMRAP 5′
10 burpee dumbell to shoulder step over
15 leg raises
20 oh lunges

REST 1′

AMRAP 5′
10 burpee box jump over
15 v-sit ups
20 front rack lunges

REST 1′

AMRAP 5′
10 burpee to target
15 weighted sit ups
20 jumping lunges

REST 2′

01-07-2021

FITNESS

Strength
4 sets of
6 bench press
8 each side one arm row with a db or kb

Wod
Emom 20′
1. 12 cal bike
2. 7 devil press
3. 12 step over
4.rest

BURNOUT

AMRAP 15′
250m run
20m tank push
20 jumps over plate
20 russian twists

AMRAP 15′
20 box jump over
10 hand release push ups
60 DU/120 SU
20 ground to overhead

 

30-06-2021

FITNESS

Strength
4×5 ohs 3” pause at the bottom

Skill: snatch

Wod
3 rounds of
10 power snatch 60/40
15 pull ups
20 wallballs 12/9

cash out: 1km run

BURNOUT

FOR TIME
50/42 calories row
40 dumbell front rack lunges
30 slam balls
20 dumbell thrusters
10 burpee to target
20 dumbell thrusters
30 slam balls
40 dumbell front rack lunges
500m run

29-06-2021

FITNESS

Strength
3 sets of :
5 strict weighted pull ups
6 strict hspu 2” pause at the bottom
15” l-sit
3 wallwalk

rest 2′

Skill:du

Wod
3 sets of
Amrap 5′
50 du/100 singles/ 10 tries du
15 cal row or ski
10 t2b

rest 2′

BURNOUT

EMOM 21
-50 DU/100 SU
-10 S.A devil press
-12 S.A dumbell thrusters

THEN

FOR QUALITY

4 ROUNDS
20 Hollow rocks
15 v-ups
10 pike ups on row
5 seated leg lifts

28-06-2021

FITNESS

Strength
Every 2 for 12′
12 front rack lunges increase weight each set

Wod
Buy in: 50 cal bike
then
5 rnds of:
5 clean and jerk 70/45
10 burpees over bar
15 box over

BURNOUT

AMRAP 10′
20 wall balls
20 push ups
20 v-sit ups

REST 2′

AMRAP 10′
30 ground to overhead
20 weighted sit ups
10 burpee over dumbell

REST 2′

FOR TIME
1250m run

26-06-2021

FITNESS

STRENGTH
Every 2′ for 10′
1 clean pull
2 power clean
3 front squat

build up

wod
3 rounds of
1′ power clean 50/35
1′ hspu/hand release push ups
1′ row/bike/ski
1′ burpee pull ups/c2b/bar muscle up
1′ rest

25-06-2021

FITNESS

CORE STRENGTH
3 sets of
30” side plank (r)
12 slow eccentric sit ups anchored legs
30” side plank (l)
6 strict t2b

rest.1:30” b2n rounds

wod
Αmrap 15′
30 one arm hang clean and jerk
20 one arm oh lunges
10 one arm devil press

BURNOUT

AMRAP 12′
15 box jump over
10 wall balls
15 swings

REST 1′

AMRAP 12′
50 DU/100 SU
10 goblet squat
15 weighted sit ups

REST 1′

tabatta 8 sets(20”on/10”off)
-hollow

24-06-2021

FITNESS

STRENGTH
3 sets of
6-8 db bench press
10 one arm db row 2” pause at the top

skill: t2b

wod
Emom 24′
1. 20 air squat + max t2b
2. rest
3.10 cal row or 9 cal bike + max burpees to target
4.rest

*change t2b with burpees and burpees with t2b after each round

BURNOUT

2 ROUNDS OF:

AMRAP 5
250m/200m row
20 V-ups/v-sit ups
15 hand release push ups

REST 1

AMRAP 5
250m run
15 dumbell curl and press
15 dumbell squat

REST 1

AMRAP 5
15 burpee to deadlift
20 renegade rows
20 one arm overhead lunges

REST 1

23-06-2021

FITNESS

STRENGTH
4 sets of
6 romanian deadlift
6 cyclist squat with 1/1+1/4

rest 1′

skill: snatch

wod
500m run/row/1000m bike
25 power snatch 60/40
75 du
500m run /row/1000m bike
25 clean and jerk
50 du
500m run/row/1000m bike

BURNOUT

EMOM 30′
-40 DU/80 SU
-15 wall balls
-8 half man makers
-15 box jumps
-15m tank push
-REST

22-06-2021

FITNESS

STRENGTH
4 sets of
6-8 ring dips or regular dips
10 inverted rows slow eccentric 3”

rest 1′ b2n rounds

wod
3 sets of

A. 2′ amrap
8 devil press
max box jump over

rest 1′

B.2’amrap
20 wallballs
max step up over

rest 2′ b2n rounds

BURNOUT

‘BURNOUT CHIPPER”

FOR TIME
500m Run
30 ab-mat sit ups
24 push ups
18 Burpee broad jumps
30 Ground to overhead(plate or dumbell)
24 Leg raises
30 OH plate lunges
500m Run
30 ab-mat sit ups
24 push ups
18 Burpee broad jumps
30 Ground to overhead
24 Leg raises
30 OH plate lunges
500m Run

21-06-2021

FITNESS

STRENGTH
4 sets of
5 back squat 3” pause at the bottom

rest 1′

skill: kipping pull ups/butterfly

wod
21-15-12-9
push jerk 60/40
pull ups
cal row
after each round 50 du

19-06-2021

FITNESS

strength
Every 2′ for 10′
1 clean pull
1 power clean
1 jerk

build up

wod
6 sets of
15 thrusters
15 cal row/bike/250m run

rest 1′ b2n rounds

18-06-2021

FITNESS

strength
3 sets of
8 double kb front rack cyclist squat 1+1/4
8 each leg stagger deadlift with 2 kbs
rest 1:30”

rest1:30”

skill:hspu

wod
Emom 20′
1. 60du/100 s.u
2. 10-15 hspu/pike push ups
3. max burpee box jump over
4. rest

BURNOUT

EMOM 30′(working 40”-resting 20”)
-tank push
-battle ropes
-leg raise w/feet on the row
-hollow
-plank with raising arms

17-06-2021

FITNESS

strength
3 sets of
8 db bench press 3” down 2” pause at the bottom
12 chest supported rows 3” pause at the top

rest 1:30”

skill: Hang power clean

wod
15-12-9-12-15
wallballs 9/6
hang power cleans 50/35
pull ups

BURNOUT

AMRAP 15′
20 S.A devil press
20 v-ups
20 jumps over dumbell
20 russian twists

AMRAP 15′
20 S.A dumbell ground to overhead
20 S.A weighted sit ups
20 DU/40 SU
20 S.A dumbell floor press from hollow position

16-06-2021

FITNESS

strength
4 sets of
10 renegade rows
20” l-sit
30” side plank R
15 weighted sit ups
30” side plank L

REST 1′

SKILL: snatch

wod
For time
500m run
21 power snatch
21 box jump over
500m run
21 ohs
21 box jump over
500m run

BURNOUT

4 ROUNDS
9 box jumps
15 push ups
21 swings

THEN
4 ROUNDS
9 burpees
15 leg raises
21 ketlebell deadlift

THEN
4 ROUNDS
250m row
250m run

15-06-2021

FITNESS

STRENGTH
3 sets of
8 each leg front foot elevated reverse lunges
8 tempo goblet squat 3” down 2” pause at the bottom

rest 1:30”

wod
Amrap 14′
250m row/200m ski/250m run
21 swings
50 du/100 s.u
12 one arm kb push press (6/6)

BURNOUT

EVERY 3MIN FOR 36
-250m run
amrap wall balls

-15 burpees
amrap S.A dumbell thrusters

-250m run
amrap S.A dumbell lunges

-15 burpees
amrap weighted step ups

14-06-2021

FITNESS

STRENGTH
3 set of
6-8 strict press
6-8 strict chin ups

rest 1:30”

skill: t2b

wod
4 sets of
3′ on-1′ off
2 rnds of
8 deadlift 100/70
12 t2b
max burpees over bar

BURNOUT

EMOM 30′
-15/12 calories row
-10 hollow rocks,10 v-ups,10 sit ups
-10 burpee slam balls
-40 DU/80 SU
-15 goblet squat
-REST

12-06-2021

FITNESS

WOD
FOR TIME:
6 rounds of
15 box jumps
5 clusters 60/40


rest 5′


100 burpees to target
100 v ups

11-06-2021

FITNESS

Strength
EMOM 12(40” on – 20″)
1. floor presses with 2 dbs from hollow position
2. around the world
3. renegade rows

WOD
Amrap 21′
15/12 cal row/ski/bike
16 db snatch
15 hspu
16 oh lunges or regular

BURNOUT

AMRAP 14min
20 sumo deadlitft
20 v-sit ups
10 burpees to front rack step ups
10 front rack Lunges

Rest 2min

AMRAP 14min
250m Run
10 S.A devil press
15 goblet squats

10-06-2021

FITNESS

Strength
3 sets of
8 each leg front rack reverse lunges
10 bent over row with 2kbs or dbs

WOD
1mile bike/800m run/
50 t2b /rx athletes 20 bar muscle up
150 du
800m bike/ 400m run
25 t2b/ rx athletes 15 bar muscle ups
75 du
1mile bike/800m run

BURNOUT

3 sets of:
Amrap 4′
15/12 calories row
15 burpees
15 box jumps
REST 1′

THEN

3 sets of
Amrap 4′
10 half man makers
10 db squats
250m run

09-06-2021

FITNESS

Strength
3×5 deadlift 65% increase a little bit from previous week
3×8 L seated presses


Skill: hang snatch

WOD
21-15-9
Hang snatch 40kg/30kg
burpees over bar
ohs

BURNOUT

AMRAP 9′
30 Goblet Lunges
20 push ups
10 dumbell thrusters

REST 2′

AMRAP 9′
30 goblet box step ups
20 weighted sit ups
10 dumbell hang clean and jerk

REST 2′

FOR TIME
1250m run

08-06-2021

FITNESS

Strength
3 sets of
6-8 strict hspu
10 ”y” raises
10 chest supported rows

rest 2′ b2n sets

WOD
5 sets of
3′ amrap of
21 hand release push ups
15 swings
9 pull ups
max cal row /bike /ski

rest 1′ b2n rounds

BURNOUT

3 ROUNDS
25/20 calories row
20 wall balls

then

3 ROUNDS
15 burpee box jump over
20 db push press

then

3 ROUNDS
15 leg raises
15 db squats

07-06-2021

FITNESS

strength
every 2′ for 10′
6 back squat 60%

skill: clean and jerk

wod
5/6 rnds of
250m run
6 clean and jerk 60/40
50 du

 

BURNOUT

AMRAP 30min
250m Run
20 goblet squats
20 swings
20m kettlebell drag bear crawl
20 Seated Leg Raises Over The Kettlebell
40 DU/80 SU
40 V Ups

05-06-2021

FITNESS

with a running clock

0:00-10:00
amrap
20 wallball
12 db snatch
8 burpees over db

10:00-12:00
rest
12:00-22:00
amrap
12 step overs
10 one arm hang clean and jerk
8 t2b

22:00-24:00
rest
24:00-30:00
750m run
max burpee box jumps

04-06-2021

FITNESS

strength
3 sets of
15 floor presses
12 t raises

rest 1:30”

wod
3 sets of
Amrap 5′
10 hspu
12 cal row/ski/bike
30 du

rest 1′ b2n

BURNOUT

Every 3min For 30min
1) 250m/200m Row/ski/bike+ 12 Burpees
2) 15 dumbell thrusters+ 75 DU/150 SU
3) 250m Run
4) 21 KB Swings + 14 KB Box Step ups
5) 20 hollow rocks+20 v-ups+20”hollow hold

03-06-2021

FITNESS

strength
3 sets
8 split squat back foot elevated
8 deadlift 60%

rest 1:30”

wod
2 sets of :
12 thrusters 40/30
250m run
12 pull ups

rest 2′

2 sets of
12 hang clean
250m run
12 front squat

BURNOUT

For Time
2 Rounds of
20 burpees
20 lunges
40 Push ups
40 Medball Sit ups
250m Medball Run
30 Russian Twists
30 dumbell push press

02-06-2021

FITNESS

core strength
4 sets of
15 v-ups
30” weighted plank
30 russian twists

rest 1′ b2n

wod
for time
21-18-15-12-9
swings
box jumps

BURNOUT

Amrap 10′
15 plate ground to overhead
15 db squats
20 jumps over dumbell

rest 3′

Amrap 10′
20 db step ups
16 renegade rows
15 wall balls

rest 3′

FOR TIME
1000m run

01-06-2021

FITNESS

Strength
3 sets of
10 strict press with 2 dbs
12 chest suported rows

rest 1:30”

wod
4 rnds of
250m run
15 t2b
15 burpees

BURNOUT

Running Clock
00:00 – 10:00
50-40-30-20-10
DU/SU x 2
Sit ups

10:00-12:00
Max Reps Burpees

12:00-13:00
Rest

13:00-20:00
500m Run
Max Rounds (7 Push Up+7 Jumping Squats)

20:00-21:00
Rest

21:00-23:00
Max Reps Burpees

23:00-25:00
Plank Hold

25:00-30:00
500m Run

31-05-2021

‘BACK ON TRACK AGAIN’

Strength
3 sets of
6-8 back squat 60%
12 each leg hip thrust

rest1:30”

wod
Amrap 14′
30 air squat
10 s2oh 40/30
20 cal row/15 cal bike/15cal ski/250 run

 

BURNOUT

 

“AMRAP 8min
12 push ups
18 Air Squats
21/18 calories row/ski/bike

Rest 2min

AMRAP 8min
12 burpees
18 lunges
250m run

Rest 2min

AMRAP 8min
12 dumbell strict press
18 v-sit ups
30 mountain climbers

02-11-2020

FITNESS

Strength
back squat
3×3 85%
2×2 90%

Wod
18-15-12-15-18
wallballs
t2b
hang clean (40/35)

50du after every round

BURNOUT

‘BURPEE MONDAY””

A)3 Sets of
AMRAP 3min
15/12 x Cal Row
12 x Burpees Over The Row
Max Cal Row in the Remaining Time

Rest 1min Btn Sets

B) 3 Sets of
AMRAP 3min
250m Run
30 x Air Squats
Max Reps Burpees in the Remaning
Time

Rest 1min Btn Sets

C) 3 Sets of
AMRAP 3min
60 x D.U./120 x S.U.
30 x Sit ups
Max Reps Burpees To Target
in the Remaning Time

Rest 1min Btn Sets

*NO MORE REST BTN WORKOUTS

31-10-2020

FITNESS

Strength
0:00-10:00
Find a heavy complex of
1 squat clean + 1 front squat ( drop the bar)
1 power clean + 1 jerk

10:00-12:00
rest

12:00 – 22:00
amrap
30 db snatch
30 goblet squat
30 burpee to target
30 cal bike

22:00 – 24:00
rest

24:00- 32:00
1 mile run
max thrusters 50/35

30-10-2020

FITNESS

Strength
3 sets of
10 eagle rows
6 strict chin ups

Skill: hspu/hshold

Wod
25-20-15-10-5
cal row/ski/bike
15-13-11-9-6
hspu

rest 2′

50 t2b

BURNOUT

AMRAP 30min
250m Run
20 x S.A. DB Push Press
20 x DB Squats
20 x Seated Leg Raises Over The DB
40 x Mountain Climbers
40 x DU/80 x SU
40 x V Ups

29-10-2020

FITNESS

Strength
In a 15′ window find 1rm deadlift
sets=10-8-6-4-2-1-1-1-1-1-1….etc

Wod
10-1
hang power snatch 40/30
box jumps
front squat
*35 du after each round

 

BURNOUT

EMOM x10min
1) Max Cal Row
2) Rest

Rest 2min

EMOM x 10min
1) Max Reps Burpees
2) Rest

Rest 2min

EMOM x 10min
1) Max Reps Wall Balls
2) Rest

 

28-10-2020

FITNESS

Strength
4 sets
6 pause bench press
10 ”Y” raises

rest 1′

Wod
3’on – 1’off
5 *bear complex 60/40
12 t2b
max burpees over bar

stop when you reach 80 burpees
Max 6 sets

*1 power clean + 1 front squat + 1 push press
+ 1 back squat + 1 back rack thruster

BURNOUT

Every 2min For 30min
1) 10-15 x Burpee Box Jumps
2) 250m Run
3) 24/20 x Cal Row
4) 120 x DU/240 x S.U.
5) 1min Plank

27-10-2020

FITNESS

Strength
15-12-9-6
ring dips
bent over row
*hs hold wall facing for 20”

Wod
3 rounds of
25 cal row /ski/bike
25 wall balls

rest 1′

150 du
40 box step over with one db

BURNOUT

For Time
2 Rounds of
500m Run
40 x Lunges
40 x Push ups
40 x Medball Sit ups
250m Medball Run
30 x Slamballs
30 x Russian Twists
30 x Hand Release Push ups *Touch the Ball

26-10-2020

FITNESS

Strength
Front squat
3×5 75%
2×3 80%

Skill: butterfly pull ups/kipping pull ups

Wod
Amrap 14′
7 power clean 60/40
9 pull ups
11 push press
13 jumping squat

 

BURNOUT

Tabata
Row
*Rest 1min
Tabata
Push ups
*Rest 1min
KB Squats
*Rest 1min
Tabata
KB Swings
*Rest 1min
Tabata
KB Russian Twists
*Rest 1min
Tabata
Burpees

24-10-2020

FITNESS

Strength
3 sets of
8 pendley row
10 side box step ups

rest 1′

WOD
For time:
500m run
21 cal bike
21 deadlift 120/75
21 t2b
500m run
15 cal bike
15 deadlift
15 t2b
500m run
9 cal bike
9 deadlift
9 t2b

23-10-2020

FITNESS

Core strength
12-10-8-6
strict t2b
(x2) v-ups

After every set 30” weighted reverse plank

Wod
Emom 20′
1.15/12 cal ski/ row/ bike
2.12 hspu
3. 12 burpees to target
4. rest

 

BURNOUT

AMRAP 30min
10 x Single Arm DB Devil Press
20 x Push ups
30 x Air Squats
40 x Sit ups
50 x Mountain Climbers
60 x D.U/120 x S.U.
70 x DB Russian Twists
250m Run

22-10-2020

FITNESS

Strength
4 sets of
5 bench press increase every set
8 eagle rows

rest 1′ b2n sets

Wod
4 rounds of:
21 wallballs
15 pull ups
9 power snatch 45/30

 

BURNOUT

Tabata
Cal Row
*Rest 1min
Tabata
DU/SU
*Rest 1min
Tabata
Push ups
*Rest 1min
Tabata
Hollow Hold
*Rest 1min
Tabata
Squat Jumps
*Rest 1min
Tabata
L Sit Hold

21-10-2020

 

FITNESS

Strength
In a 10′ window find a heavy complex of
1 power clean + 1 squat clean + 1 push jerk

Wod
3’on – 1′ off
15 box jump over
12 burpees
max cal bike

stop when you complete 75/55 cal bike

(max 6 sets )

 

BURNOUT

AMRAP 14min
25 x Plate Ground To Overhead
20 x Plate Russian Twists
15 x Box Jumps
10 x Lunges

Rest 2min

AMRAP 14min
500m Run
20 x Sit ups
15 x Burpees

20-10-2020

FITNESS

Strength
10-8-6-4-2
strict hspu
strict pull ups
* after every set 20” hollow hold + 2 wallwalk

Skill: kipping t2b

Wod
Amrap 15′
3 rounds of
8 devil press
16 t2b
then
2 rounds of
15 cal row or ski or bike
12 db lunges

 

BURNOUT

Every 2min For 30min
1) 24/20 x Cal Row
2) 100 x D.U./200 x S.U.
3) 50 x Mountain Climbers+10 x Jumping Squat
4) 250m Run
5) 90sec Plank

19-10-2020

FITNESS

Strength
Back squat
3×4 70%
2×3 80%

Skill: hang clusters

Wod
15-12-9-6-3
hang clusters 50/35
cal bike
push press

Every 3′ perform 50 du including 0:00

BURNOUT

For Time – Cap: 30min
25-20-15-10-5
Push Ups
Air Squats
Then.
250m Run
Then,
25-20-15-10-5
KB Swings
V Ups/V Sit ups/Sit Ups
Then,
250m Run
Then,
45 x Burpees Over The KB

17-10-2020

FITNESS

Core strength
30-20-10
v-ups
side plank rotations (R)
side plank rotations (L)
hollow rocks

WOD
2 rounds :
100 du
30 ohs 50/35
30 box over
250m farmers carry
250m run

16-10-2020

FITNESS

Strength
4 sets of
8 each leg split squat back foot elevated
6 chin ups strict weighted if possiple

rest 1:30” b2n rounds

Wod
3 sets of:

Amrap 5′
20 cal row/bike/ski
20 hand release push ups
max complex of
3 bar muscle up+ 5 t2b

rest 2′ b2n rounds

BURNOUT

For Time
1km Run
Then,
3 Rounds of
20 x Push ups
40 x Mountain Climbers
60 x S.U/30 x DU
Then,
500m Run
Then,
3 Rounds of
15 x Reverse Burpees/Burpees
15 x Hollow Rocks/V Sit ups
60 x S.U./30 x D.U.
Then,
250m Run

15-10-2020

FITNESS

Strength
3 sets of
12 ”y” raises
12 ”t” raises
8 bent over row

rest 1′

Wod
3 rounds:
21 front squat 60/50
15 deadlift
9 jerk

BURNOUT

AMRAP 12min
10 x S.A. DB Box Step up
20 x DB Russian Twists
30 x Reverse Lunges

Rest 3min

AMRAP 12min
250m Run
10 x Cal Row
10 x Sit ups
10 x Jumping Squats

14-10-2020

FITNESS

Strength
Every 2′ for 10′
1 clean pull + 1 squat clean + 1 jerk

WOD
3 Rounds:
12 hang power clean 70/45
12 burpees over bar

rest 1′

3 rounds:
20 wallballs 12/9
20 box jumps

BURNOUT

Tabata
Burpees Over The DB
*Rest 1min
Tabata
S.A. DB Thrusters
*Rest 1min
Tabata
L Sit Hold
*Rest 1min
Tabata
DU/SU
*Rest 1min
Tabata
Single Leg Wall Sit/Wall Sit

13-10-2020

FITNESS

Strength
3 sets of
8(each side) one arm row
8(each side) one arm bench press

rest 1′ b2n sets

Skill: pistols

WOD
For time:
30 Cal row /ski/bike
30 swings 32/24
3 rounds mary
20 cal row/ski/bike
20 swings
2 rounds mary
10 cal row /ski/bike
10 swings
1 round mary

*Mary = 5 hspu/5 hand release pushups + 10 pistols/10 weighted reverse lunges + 15 pull ups

BURNOUT

Every 3min For 27min
1) 250m Row+250m Run
2) 2x(15 x Push ups+15 x Air Squats)
3) 20 x Plate GTOH+ 20 x Russian Twists+Max Plank)

12-10-2020

FITNESS 

Strength
in a 10′ window find 1 rm front squat
sets:10-8-6-4-2-1-1-1

Skill: squat snatch

WOD
Amrap 7′
7 squat snatch 40/30
7 burpees over bar
7 cal bike
35 du

rest 3′

repeat

BURNOUT

AMRAP 30min
250m Run
Then,
2 Rounds of
21 x KB Swings
15 x KB Squats
9 x Burpees Over The KB
Then,
50 x D.U./100 x S.U.
Then,
2 Rounds of
21 x Sit ups
15 x KB Russian Twists(Each Side)
9 x Push ups

10-10-2020

FITNESS

Strength
3 sets
5 deadlift 70%
12 weighted reverse lunges

rest 2′ b2n sets

WOD
3-6-9-12-15-12-9-6-3
db box step over
db power clean
burpees over bar

09-10-2020

FITNESS

Core strength
tabata style 20”on-10”off = 8 sets
russian twists
hollow rocks
strict knees to elbows

WOD
21-18-15-12-9-6
cal row/bike/ski
t2b
*35 du after every set

 

BURNOUT

AMRAP 9min
3,6,9,12,15..etc
Cal Row
Burpees Over The Row

Rest 2min

AMRAP 9min
3,6,9,12,15…etc
Push ups
KB Swings

Rest 2min

AMRAP 9min
3,6,9,12…etc
Burpees
*250m Run

08-10-2020

FITNESS

Strength
In a 10′ window find a heavy power clean

WOD
For time:
5 rounds of
20 wallballs 12/9
20 swings 32/24

Accesories
3 sets of
12 prone angels
8 arnold presses

 

BURNOUT

AMRAP 30min
250m Plate Run
20 x Plate Ground to Overhead
20 x Plate OH Lunges
20 x Plate Russian Twists
250m Plate OH Walk
15 x Jumping Squats
15 x Sit ups
30 x Mountain Climbers

07-10-2020

FITNESS

Strength
3 sets of
12 ”y” raises
8 chest supported rows
30” hshold

rest 2′ b2n sets

Skill: squat snatch

WOD
Amrap 16′
12 one arm push press with a db or kb
9 box over
6 squat snatch 40/30
3 bar muscle up /3 strict pull ups + 3 push ups

 

BURNOUT

Tabata
Row
*Rest 1min
Tabata
Push ups
*Rest 1min
Tabata
Box Jumps
*Rest 1min
Tabata
10m Bear Walk
*Rest 1min
Tabata
Slam Balls
*Rest 1min
Tabata
Hollow Hold

06-10-2020

FITNESS

Strength
15-12-9-6
strict ring dips
db rows with 2 dbs

*15” l-sit after every set

WOD
Every 4′ for 24′
15 cal row /ski/bike
12 hspu
9 burpees on target

 

BURNOUT

For Time (Cap: 30min)
50-40-30-20-10
Sit Ups
Double Unders(x2 Reps On SU)

Then

25-20-15-10-5
Burpees
*After Each set 250m Run

Then

3 Rounds of
30 x Air Squats
20 x Push ups

05-10-2020

FITNESS

Strength
In a 10′ window find 1 rm back squat
sets: 10-8-6-4-2-1-1-1

Skill: kipping pull ups /butterfly pull ups

WOD
3 rounds of
15 cal bike
10 pull ups
5 power clean 60/40

rest 2′

3 rounds of
250m run
8 clusters 60/40

BURNOUT

AMRAP 20min
24 x S.A. DB OH Lunges
4 x S.A. DB Devil Press
24 x DB Russian Twists
4 x S.A. DB Devil Press
24 x Push ups
4 x S.A. DB Devil Press
24 x DB Squats
4 x S.A. DB Devil Press
24 x S.A. DB Push Press
4 x S.A. DB Devil Press
24 x Sit ups

*Rest 3min

1000m Run
Cap: 7min

03-10-2020

FITNESS

With a running clock
0:00-10:00
Amrap
6 deadlift 100/70
250m run
15 t2b

10:00-12:00
rest

12:00-22:00
Amrap
12 thrusters 50/35
9 hang clean
6 jerk

22:00-24:00
rest

24:00-34:00
2km bike
100 du
250m farmers carry

02-10-2020

FITNESS

Strength
core strength
3 rounds of
10 strict t2b
20” l-sit
15 weighted sit ups
45” weighted plank

rest 1′ b2n sets

Wod
5 sets of
10 ring dips/box dips
30 air squat
10 deficit hspu/hspu/pike push ups
8 burpee box over

BURNOUT

Tabata 8sets
Row
*Rest 1min
Tabata 8sets
Burpees to Target
*Rest 1min
Tabata 8sets
Air Squats
*Rest 1min
Tabata 8sets
Mountain Climbers
*Rest 1min
Tabata 8 sets
Shuttle Run 10m
*Rest 1min
Tabata 8 sets
Plank

01-10-2020

FITNESS

Strength
4 sets of
6 bench press
8 each side one arm row with a db or kb

Wod

Emom 20′
1. 12 cal bike
2. 7 devil press
3. 12 step over
4. rest

BURNOUT

For Time
2 Rounds of
30 x Air Squats
60 x DU/120 x SU
30 x Sit ups
60 x DU/120 x SU
30 x Push ups
60 x DU/120 x SU
30 x Lunges
60 x DU/120 x SU
30 x V Sit ups/V ups
60 x DU/120 x SU
500m Run

30-09-2020

FITNESS

Strength
4×5 ohs 3” pause at the bottom

Skill: snatch

Wod
3 rounds of
10 power snatch 60/40
15 pull ups
20 wallballs 12/9

cash out: 1km run

BURNOUT

AMRAP 7min
12 x Box Jumps
9 x Burpees
6 x Burpee Box Jumps

Rest 2min

AMRAP 7min
250m Run
30 x DU/60 x SU

Rest 2min

AMRAP 7min
8 x Hand Release Push ups
16 x KB Swings
32 x Mountain Climbers

29-09-2020

FITNESS

Strength
3 sets of :
5 strict weighted pull ups
6 strict hspu 2” pause at the bottom
15” l-sit
3 wallwalk

rest 2′

Skill:du

Wod
3 sets of
Amrap 5′
50 du/100 singles/ 10 tries du
15 cal row or ski
10 t2b

rest 2′

BURNOUT

3 Sets of
AMRAP 8min
10 x Plate Russian Twists
10 x Burpees
10 x Jumping Squats
10 x Plate Sit ups
10 x Plate Ground to Overhead

Rest 2min Btn Sets

2nd Set= 20 Reps All Exercises
3nd Set= 30 Reps All Exercises

28-09-2020

FITNESS

Strength
Every 2 for 12′
12 front rack lunges increase weight each set

Wod
Buy in: 50 cal bike
then
5 rnds of:
5 clean and jerk 70/45
10 burpees over bar
15 box over

 

BURNOUT

Every 2min For 30min
1) 350m/300m Row
2) 8 x S.A. DB Devil Press+ 16 x DB Squats
3) 250m Run
4) 15 x Push Ups+30 x Lunges
5) 100 x DU/200 x SU

26-09-2020

FITNESS

Every 2 for 10
1 clean pull+1 squat clean + 1 jerk

WOD
”Fight gone bad”
3 rounds of:
1′ wallballs
1′ sumo deadlift high pull (35/25)
1′ box jumps
1′ push press(35/25)
1′ bike/air runner
1′ rest

25-09-2020

FITNESS

core strength
3 sets of
8 each leg split squat
8 romanian deadlift
rest 1:30” b2n sets

skill: hspu

WOD
7 sets of:
10 t2b
8 hspu
6 burpees to target

BURNOUT

For Time
750m Run
Then
2 Rounds of
30 x Plate Ground to Overhead
30 x Jumps over The Plate
Then
500m Run
2 Rounds of
30 x Plate OH Lunges
30 x Plate Push ups( Plate on the Upper Back)
Then
250m Run

24-09-2020

FITNESS

strength
4 sets of
15 v-ups
15” flutter kicks
10 around the world
10” l-sit

rest 1:30” b2n sets

wod
100 du
40 swings
30 cal bike
60 air squat
30 cal bike
40 swings
100 du

BURNOUT

30 Rounds of
5 x Burpees
4 x Push ups
3 x 2-DB Thrusters
2 x 2-DB Squats
1 x 2-DB Devil Press

*After 5 Rounds Complete
60 x DU/120 x SU+ 150m Run( Up and Down)

23-09-2020

FITNESS

Strength
4 sets of
3 wallwalk
6 strict pull ups weighted if possible
9 strict hspu
12” l-sit

WOD
for time:
30 power snatch 40/35
1000m run
15 clean and jerk 60/40
500m run

BURNOUT

AMRAP 30min
250m Single Arm KB Suitcase Carry
30 x Push ups
30 x KB Swings
30 x Burpees Over The KB
30 x KB Squats
30 x KB Russian Twists

22-09-2020

FITNESS

Strength
4 sets of
8 arnold presses seated position
10 bent over rows

WOD
Amrap 17′
50 wallballs
40 one arm hang clean and jerk 25/15
30 hand release push ups
20 cal row or ski or bike
10 one arm devil presses

BURNOUT

Every 5min For 20min
14/12 Cal Row
250m Run
8-10 x Burpee Box Jumps

1min Plank
1min Arch Hold
1min Hollow Hold
1min Side Plank R
1min Hip Extension Hold
1min Side Plank L

21-09-2020

FITNESS

Strength
Every 2′ for 8′
5 front squats 65%

WOD
”frantasy land”
21-15-9
thrusters (40/30)
pull ups

then

15-12-9
thrusters ( 50/35)
c2b

then

12-9-6
thrusters (60/40)
bar muscle up

 

BURNOUT

AMRAP 8min
10/8 x Cal Row
8 x Burpees Over The Row
15 x Air Squats

Rest 2min

AMRAP 8min
250m Run
15 x Push Ups
20 x Mountain Climbers

Rest 2min

AMRAP 8min
40-30-20/80-60-40
D.U./S.U.
15-10-5
Sit Ups

19-09-2020

FITNESS

with a running clock
0:00 – 8:00
Find a heavy
3 power clean + 1 jerk

8:00 – 10:00
rest

10:00 – 22:00
Amrap
3 bar muscle up/3 strict pull ups + 3 push ups
6 power clean 60/40
12 cal bike

22:00 – 24:00
rest

24:00- 32:00
1km run
30 shoulder to overhead 60/40

18-09-2020

FITNESS

Strength
Every 3′ for 12′
8 db bench press incline
10 chest supported rows

Skill: pistols

WOD
3 Rounds of
20 box jumps
20 cal bike

rest 3′

3 rounds
50 du
10 weighted reverse burpees
16 pistols

BURNOUT

AMRAP 30min
50 x DU/100 x SU
25 x Burpees
25 x KB Lunges
25 x KB Swings
25 x Sit ups
50 x Mountain Climbers
250m One Arm KB Overhead Carry

17-09-2020

FITNESS

Core strength
3 rounds of
20 renegade rows
20 weighted sit ups with rotation
30” weighted plank

1′ rest

WOD
For time:
40 t2b
40 hspu
40 swings
40 burpees to target
40 pull ups

 

BURNOUT

For Time
2 Rounds of
250m Run
30 x Air Squats
30 x Push Ups
30 x Sit ups
250m DB Run
20 x Single Arm DB Devil Press (10/10)
20 x Goblet Squats
20 x DB Russian Twists Each Side

16-09-2020

FITNESS

Strength
4×6 back squat 60%
rest 1:30”

Skill: snatch

Wod
5 sets of:
4′ on 1’off
250m run
25 wallballs
max snatch 50/35

 

BURNOUT

Death By Everything

EMOM x 10min
2 x Burpees Jump To Plate

*Increase by 2 reps after each minute
1st min =2 reps
2nd min= 4 reps
3nd min= 6 reps

EMOM x 10min
3 x Calories On Row

*Increase by 3 Cals after each minute

EMOM x 10min
4 x Plate Ground To Overhead

*Increase by 4 reps after each minute

**2min Rest Between Workouts

15-09-2020

FITNESS

Strength
15-12-9-6-3
strict hspu
push ups

*After every set 20” l-sit

WOD
For time:
30-20-10
db snatch
box over
cal row/ bike/ ski

 

BURNOUT

AMRAP 14min
20 x KB Swings
20 x Jump Over The KB
20 x Sit ups
250m KB Hug Carry

Rest 3min

AMRAP 14min
250m Row
5 x Burpees Over The Row
30 x D.U./60 x S.U.
250m Row
10 x Burpees Over The Row
30 x D.U./60 x S.U.
250m Row
15 x Burpees Over The Row
30 x DU/60x SU
….etc

14-09-2020

FITNESS

Strength
3 sets of
6 deficit deadlift
12 side box step up ( 6 each leg )

rest 1:30” b2n sets

Skill: butterfly pull ups/ kipping pull ups

WOD
Amrap 16′
3 clusters 40/30
3 pull ups
30 du

* After every set increase 3 reps on clusters and
pull ups

BURNOUT

Every 2min For 32min
1) 250m Run
2) 10 x Plate OH Lunges+10 x GTOH+10 x Burpees
3) 12 x Box Jumps+ 8 x Burpee Box Jumps
4) 20 x Air Squats+ 20 x Push Ups+20 x Jumping Squats

12-09-2020

FITNESS

Strength
Every 2′ for 10′
2 power clean + 1 push press + 1 jerk

WOD
7 rnds of:
5 deadlift 100/70
7 box jumps
9 cal bike
12 t2b

11-09-2020

FITNESS

Core strength
3 rounds of
30” hollow hold
20 v-ups
15” L-sit
15 weighted sit ups
20” each leg hip thrust hold

rest 1′ b2n rounds

Skill: hspu/hold/

WOD
Amrap 16′
10 hspu
250m row/ski/500m bike
5 bar muscle up/5 c2b + 5 hand realease push ups
250m run

BURNOUT

2 Rounds of
500m Run
40 x Plate Ground to Overhead
30 x Plate OH Lunges
20 x Plate Russian Twists

Then with NO Rest

2 Rounds of
400m/300m Row
60 x DU/120 x SU
25 x Air Squats
20 x Sit ups
15 x Hand Release Push ups

10-09-2020

FITNESS

Strength
3 sets of
8 strict press
6 strict pull ups

Rest 2′ b2n sets

Wod
5 rounds of
2 rounds macho man
15 wallballs

Macho man= 3 power clean + 3 front squat + 3 jerk

BURNOUT

AMRAP 14min
8 x DB Push Press
4 x Burpees Over The DB
8 x DB Front Squats
4 x Burpees Over The DB
8 x DB Thrusters
4 x Burpees Over The DB

Rest 2min

AMRAP 14min
8 x Cal Row
250m Run
16 x Cal Row
250m Run
24 x Cal Row
250m Run
….Etc
*Increase the Calories by 8

09-09-2020

FITNESS

Strength
4×6 back squat build up

Skill: snatch

Wod
Emom 20′
1. 8 power snatch (50/35)
2. 10 burpee box jump over
3. 12 t2b + 30 du
4. rest

BURNOUT

2 Sets of
AMRAP 3min
20/16 x Cal Row
Max Reps Burpees Over The Row

Rest 1min BTN Sets

2 Sets of
AMRAP 3min
250m Run
Max Reps Plates OR DB Snatches

Rest 1min BTN Sets

2 Sets of
AMRAP 3min
2 Rnds of
15 x Push ups
15 x Air Squats
Then
Max Reps D.U./S.U.

Rest 1min BTN Sets

08-09-2020

FITNESS

Strength
4 sets of
12 chest supported rows
8 weighted push ups 2” pause at the bottom

rest 2′ b2n sets

WOD
Amrap 7′
15 cal row/ ski /bike
15 swings

rest 2′

Amrap 7′
15 cal row/ ski/ bike
12 one arm thrusters ( 5 each hand)

rest 2′

Amrap 7′
15 cal row /ski/bike
12 one arm oh lunges ( 6 each hand )


BURNOUT

AMRAP 9min
15 x Box Jumps
12 x Air Squats
9 x Burpees

Rest 1min

AMRAP 9min
10/7 x Cal Row
12 x Push ups
8 x V Ups/Sit ups

Rest 1min

AMRAP 9min
40 x Mountain Climbers
30 x Russian Twists
20 x SlamBalls

07-09-2020

FITNESS

Strength
Every 2′ for 12′
8 each leg front rack reverse lunges

Skill: jerk

WOD
21-15-9
Push jerk 50/35
pull ups

rest 2′

9-15-21
hang clean
burpees over bar

BURNOUT

Every 3min For 30min
1) 250m/200m Row+ 12 x Burpees Over The Row
2) 30 x Wall Balls+ 75 x DU/150 x SU
3) 250m Run
4) 21 x KB Swings + 14 x KB Box Step ups
5) 30 x Push ups+30 x Sit Ups

05-09-2020

FITNESS

Strength
3 sets of :
10 bent over rows
12 ”y” raises
12 “t” raises

rest 2′

WOD
“NANCY”
5 Rounds of:
400m run
15 ohs 40/30

04-09-2020

FITNESS

CORE STRENGTH


21-15-9
hip raises
weighted sit ups
*after every set 30” side plank each side

WOD


EMOM 20′
1.18 wallballs
2. 15 cal row /12 cal ski/15 cal bike
3. 10 one arm hang clean and jerk with a db + 8 one arm oh lunges(4 each side)
4.rest

 

 

BURNOUT

 

AMRAP 30′


20 burpee box jump over
30 ground to overhead
30 squat
24/20 calories bike/row
250m run with plate

03-09-2020

FITNESS 

Strength

5×5 strict press build up

Skill: snatch

WOD

5 rounds of
6 power snatch 60/40
15 t2b
15 box jump over

*increase 1 rep for t2b and box over each time

 

BURNOUT

Amrap 12′


50du/100 s.u
15 hand release push ups
15 db thrusters
20 jumps over dumbell

rest 3′

Amrap 12′


15/12 cal row
20 hollow rocks
16 renegade rows
15 wall balls

02-09-2020

FITNESS 

Strength

Every 2′ for 8′
5 deadlift build up

WOD

3 sets of
AMRAP 5′

1km bike
then in the remaining time amrap:
6 power clean 50kg/35kg
14 jumping lunges

rest 2′ b2n rounds

then

30 thrusters

BURNOUT


2 Rounds of:

30 cal row/ski
30 slamball
30 v -ups
500m run
30 lunges with a plate
30 burpees to plate
30 box jumps
100 du /200 s.u

01-09-2020

FITNESS

 

Strength

12-9-6
strict pull ups
strict t2b
*5 wall walk after each round


SKILL: hspu


WOD

10-1
hspu
devil press
after each set 30 du

 

BURNOUT

 

FOR TIME

21-18-15-12
swings
hand release push ups


THEN

18-15-12-9
goblet squat
cal row

THEN

15-12-9-6
Weighted sit ups
x3 du


cash out:500m run with a plate

31-08-2020

FITNESS

Strength
Front Squat
in a 10′ window build a heavy 5rm

Skill: Hang Power Clean

WOD
4 Rounds of
10 Hang Power Clean Rx(60kg/40kg)
15 Burpees Over The Bar
250m Run

BURNOUT

Every 2min For 30min
1) 350m/300m Row
2) 300m/250m Skierg
3) 10-15 Burpees Box Jumps
4) 250m Run
5) 100 DU/200 SJR

29-08-2020

FITNESS

Strength


Every 2′ for 12′
8 each leg front rack lunges
increase weight after every set


WOD


30-20-10
box step over with one db
one arm hang clean and jerk
cal bike
pull- ups


tabata hollow rocks

28-08-2020

FITNESS 

Strength


3 sets of
8 strict press
12 chest supported rows
12 prone angels

rest 1′ b2n rounds

 

WOD


Amrap 6′

15 swings
10 hspu
5 thrusters 40/30

 

rest 2′

 

Amrap 6′

15 thrusters
10 swings
5 hspu

 

rest 2′

 

Amrap 6′

15 hspu
10 thrusters
5 swings

27-08-2020

FITNESS

Core strength


EMOM 12′ (45” on – 15” off)
1.weighted plank
2. v-ups opposite legs
3. russian twists
4. strict t2b or leg raises

 

WOD


2 Rounds of
800m run
100 du
15 burpees
35 cal row ski or bike

rest 2’b2n rounds

26-08-2020

FITNESS 

Strength
Every 2′ for 8′
5 deadlift build up

WOD
21-15-9
push press 50/35
box over
front squat
cal bike

25-08-2020

FITNESS 

Strength
3 set of
12 ” y raiases ”
5 strict pull ups
10 z-press

rest 1′

WOD
4 rounds of
50 du/100s.u
15 t2b
15 hand release push ups
15 cal row/ski

24-08-2020

FITNESS

Strength
4×6 back squat 60%

WOD
Amrap 15′
15 wallballs
10 deadlift 60/40
15 cal bike

tabata weighted hollow

22-08-2020

FITNESS

STRENGTH
4X6 strict press

“LOREDO”
6 rounds
24 air squat
24 push ups
24 walking lunges
400m run

21-08-2020

FITNESS

CORE STRENGTH
5 Rounds
8 V- ups
6 each leg opposite v-ups
4 open leg v-ups
30” side plank (R)
30” side plank (L)

rest 2′

WOD
Amrap 15′
15 wallballs
15 t2b
15 box jumps

20-08-2020

FITNESS

STRENGTH
4 set of
6 bench press
10 bent over row with 2 dbs or kbs

rest 1:30

WOD
5 Rounds of:
8 hang clean and jerk 45/30
50 du
8 front squat
50 du

19-08-2020

FITNESS

”GET BACK ON TRACK”


STRENGTH
4X6 back squat 60%


WOD
30-20-10
swings
cal bike
hand release push ups

tabata: plank

12-08-2020

FITNESS

STRENGTH
4X5 Back squat

WOD
500m row/ 400m ski
30 t2b


30 burpee box jump over
500m row/400m ski
25 t2b


25 burpee box jump over
500m row /400m ski
20 t2b


20 burpee box jump over

11-08-2020

FITNESS

STRENGTH
3X5 strict chin ups
3×8 each leg elevated split squat

WOD
” Helen on steroids ”
3 rounds of
800m run
30 swings 32/24
30 pull ups