WOD

FITNESS

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

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

BURNOUT

Every 5′ for 6 sets

-500m row
-10 burpees over row
-25 wallballs

FITNESS

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

skill: row

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

cap:17′

BURNOUT

TEAM OF 2

16 Rounds
(I GO YOU GO)

-14/10 calories row/bike
-9 dual DB hang clean
-6 dual DB devil press

FITNESS

STRENGTH
IN a 12′ window find 1 rm back squat
build up sets
10-8-5-3-1-1-1-1-1-1-….etc

WOD
Team of 2

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

BURNOUT

Every 5′ for 6 sets

-500m row
-10 burpees over row
-25 wallballs

FITNESS

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

WOD

TEAM OF  2
42-30-18
Thrusters 45/30
pull ups

rest 2′

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

FITNESS

CORE STRENGTH
4 sets of
8 strict t2b
15 weighted sit ups
30” side plank ( R)
30” side plank ( L)

rest 1:30”

skill: hspu

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

BURNOUT

Core Strength
4 sets

-8 pike ups
-10 strict T2B
-14 DB pull throughs

AMRAP 17′
-25 calories row
-20 single arm thrustres
-15 box jumps

FITNESS

STRENGTH

Every 2′ for 8′

6 bench press 75%

then

Every 2′ for 8′

10 bent over row

skill: row

wod

Emom 20′

1. 15/12 cal row

2. 20 wallballs

3. 20 swings 24/16

4. rest

BURNOUT

TEAM OF 2

(I GO YOU GO)

10 sets:
-15m walking goblet lunges
-30m dual KB farmers carry

THEN

(I GO YOU GO)

10 sets
-10 dual KB deadlifts
-30m shuttle run
-6 burpees over KB

FITNESS

STRENGTH
In a 12′ window find 1 rm push press
build up sets
10-8-5-3-1-1-1…etc

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

Core Strength
4 sets

-8 pike ups on row
-15 weighted sit ups
-20 hollow rocks

Rest 1:30′ b2n

AMRAP 14′
LADDER

2-4-6-8-10-…
-swings
-calories
-push ups

FITNESS

STRENGTH
3 sets of
6 strict chin ups
10 arnold presses
12 reverse flys

rest 1:30”

skill: pistols

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

rest 1′ b2n sets

BURNOUT

TEAM OF 2
(I GO YOU GO)
-10 sets-

(1:30′ on – 1:30′ off)

-40 du/60 su
-10 dual DB push press

*max reps calories*

FITNESS

STRENGTH
In a 12′ window find 1 rm front squat
build up sets
10-8-5-3-1-1-1-1….etc

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

EMOM 30′

-15/12 cal row
-25 russian swings
-18 wallballs
-18 goblet reverse lunges
-max reps burpees
-REST

FITNESS

STRENGTH
Every 2′ for 10′
set 1: 5 push jerk 65%
set 2: 3 push jerk 75%
set 3: 5 push jerk 70%
set 4: 3 push jerk 80%
set 5: 10 push jerk 55%
then
EMOM 8′
3 snatch grip deadlift with 3” slow eccentric
then
WOD
Team of 2
50 cal
50 thrusters
50 box step up
50 wallballs

FITNESS

STRENGTH
4 sets of
16 split squat 1+1/4 back foot elevated
8 double kb cyclist squat 1+1/4
20 single leg hip thrust on a bench (10+10)

rest 1:30”

then
30 strict t2b
30 hollow rocks
30 weighted sit ups

then

WOD
21-15-9
burpees
c2b/pull ups

BURNOUT

Core Strength

3 sets:
-20 weighted sit ups
-30 v-sit ups
-40 russian twists

(2 sets)

AMRAP 6′
-500m row
-80 du/140 su
-10 burpees

*remaining time:max calories*

(REST 2′ B2N)

FITNESS

STRENGTH
Every 2′ for 12′
set 1-2: 8 strict press
set 3-4: 6 strict press
set 5-6: 4 strict press

then

3 sets of
10 prone grip barbell rows
15 floor presses with hip extension
10 lateral raises

rest 1:30”

WOD
Amrap 11′
10 hang clean 70/50
10 hspu/hand release push ups
15 cal

BURNOUT

TEAM OF 2

20 sets:
(I GO YOU GO)

-6x8m shuttle run
-6 dual DB devil presses
-40 du/60 su

FITNESS

STRENGTH
Every 2′ for 12′
set 1-2: 4 deficit deadlift 75%
set 3-4: 4 deadlift with a reset 80%
set 5-6: 4 deadlift regular 85%

then

Every 1:30” for 6 sets
1 snatch pull + 2 power snatch+1 ohs
start with 60% and build up by feel

then

Wod
21-15-9
ohs 50/35
box jump over

BURNOUT

Core Strength
4 sets:

-20 plank taps
-12 v-ups
-20 kneeling shoulder taps

AMRAP 15′

-15/12 cal row
-10 dual DB push press
-10 push ups on DB’s
-15 air squats

FITNESS

STRENGTH

4 sets of
12 incline db bench press
16 one arm ring row(8+8)
12 y raises
10 diamond push ups

rest 1:30”

then

30 skull crushers
30 prone curls

then

Wod
Amrap 10′
15 cal row
12 t2b
9 burpees
6 pull ups or 3 bar muscle up

BURNOUT

TEAM OF 2

12 Rounds
(I GO YOU GO)

-12/9 cal row
-6 burpee box jump overs(75/60cm)

-THEN-

12 Rounds
(I GO YOU GO)

-12 wallballs
-6 dual DB hang cn’j

FITNESS

STRENGTH

Every 2′ for 12′
set 1-2: 4 paused front squat 3” 75%
set 3-4: 4 front squat 1+1/4 75%
set 5-6: 4 regular front squat 85%

then

Emom 10′
set 1: 2 hang power clean 80%
set 2: 2 clean and jerk 80%

then

Wod
Team of 2
for time
200 du
30 s20h 60/40
50 cal
30 clusters

cap 12′

BURNOUT

a) AMRAP 9′
-250m run
-15 swings
-8 burpees

REST 1′

b) AMRAP 9′
-250m row
-15 goblet squats
-8 burpees

REST 1′

c) AMRAP 9′
-250m run
-15 s.d.h.p
-8 burpees

FITNESS

STRENGTH
Every 2′ for 10′
5 strict press start 50% and build up

then

3 sets of
12 weighted deficit push ups
12 chest supported wide grip rows

rest 1:30”

Wod
Team of 2
500m run together
40 ohs 45/30

rest 1′

500m run together
30 squat clean 60/40

cap: 12′

FITNESS

STRENGTH
4 Sets of
20 deficit reverse lunges
10 goblet squat 1+1/4 heels elevated
20 frog pumbs

rest 1:30”

then

30 strict t2b
30 v-ups
1′ weighted plank

then

Wod
21 pull ups
21 cal
15 c2b
21 cal
9 bar muscle up or strict pull ups + push ups
21 cal

cap : 12′

BURNOUT

ΕΜΟΜ 12′
(45″ on – 15″)

-battle ropes
-calories row
-plank

REST 2′

EMOM 12′
(45″ on – 15″)

-single arm devil press
-air squats
-inchworm push ups

FITNESS

STRENGTH
Every 2′ for 12′
set 1-3: 6 bench press 75%
set 4-6 : 3 bench press 85%

then

3 sets of
12 bent over row
12 single arm arnold presses ( 6+6)

rest 1:30”

Wod
3 sets of
3’amrap
14-16 single db box step up
14-16 one arm hang clean and jerk
max wallballs

rest 1′ b2n sets

BURNOUT

TEAM OF 2
3 R.F.T

-1600m row
-250m run (together)
-40 synchro heavy russian swings

(Rest 1:30′ B2N)

FITNESS

STRENGTH
Every 2′ for 12′
set 1-4: 5 deadlift no touching the floor 75%
set 5-8: 5 deadlift with a reset 2” pause at the floor 80%
set 8-12: 5 regular deadlift 85%

then

Every 1:30” for 6 sets
set 1-2: 1 pause snatch pull 3” pause under the knee + 1 pause power snatch + 1 ohs
set 3-4: 1 snatch pull + 1 hang power snatch + 1 ohs
set 5-6 : 2 squat snatch

Wod
for time
18-15-12
burpees over bar
12-9-6
power snatch 50/35

cap 10′

BURNOUT

Core Strength
4 sets:

-16 db pull throughs
-20 v-ups
-50 russian twists

AMRAP 15′

-10 buprees box jump overs
-20/16 cal row
-30 single arm thrusters

FITNESS

STRENGTH
4 sets of
12 seated db strict press
6 weighted pull ups
3 wallwalk 3” pause at the top
12 reverse flys

rest 1:30”

then
2 sets of
15 skull crushers
15 hammer curls

then

Wod
For time
3 rounds
50 du
10 hspu
18 dn snatch

cap 10′
BURNOUT

TEAM OF 2

24 Rounds
(I GO YOU GO)

-12 push ups
-15 dual KB dealifts
-60 du/100 su

FITNESS

STRENGTH
Every 2′ for 12′
set 1-4: 4 paused back squat 3” 75%
set 5-8: 4 back squat 1+1/4 75%
set 9-12: 4 regular back squat 85%

then

Every 1:30” for 6 sets
set 1-2: 1 pause clean pull 3” pause under the knee + 1 pause power clean + 1 jerk 70%
set 3-4: 1 clean pull + 1 hang clean + 1 jerk 75%
set 5-6 : 2 squat clean and jerk 80%

Wod
Team of 2
Amrap 11′
100 cal row
60 t2b
max hang clean and jerk 60/40

BURNOUT

EMOM 30′

-15/11 cal row
-50 du/100 su
-30 air squat
-14 renegade rows
-14 burpees
-REST

FITNESS

STRENGTH
Every 2′ for 10′
5 bench press
build up start 60%

then

3 sets of
12 incline db press
12 pendlay row

rest 1:30”

WOD
Team of 2
20 clean and jerk 60/40
20 front squat
20 sdhp
500m run
20 clean and jerk
20 front rack lunges
20 thrusters

FITNESS

STRENGTH
4 sets of
16 front foot elevated split squat (8+8)
16 b stance deadlift (8+8)
30” wallsit

then

30 hip thrust feet on a bench
30 curtsy lunges (15+15)

then

wod
2 sets of
500m row
500m run

cap 11′

BURNOUT

EMOM 30′

-40″ battle ropes
-10 burpees 2 target
-14/10 cal row
-20 jumping squats
-20 heavy KB russian swings

FITNESS

STRENGTH
Every 1:30” for 9 sets
set 1-3: 5 push press 65%
set 4-6: 3 push press 70%
set 7-9: 2 push press 80%

then

Emom 10′
3-5 weighted chin ups

then

Wod
2 sets of
Amrap 5′
50 du
7 hang clean 60/40
50 du
7 burpees over bar

rest 1′

second set the pattern is

35 du
3 hang clean 85/65
35 du
7 burpees over bar

BURNOUT

TEAM OF 2

FOR TIME

-1200m row
-50 hrpu
-50 push ups
-250m run together
-25 synchro burpees
-1200m row
-25 synchro burpees
-250m run together
-50 goblet squat
-50 air squat
-1200m row

FITNESS

STRENGTH
Every 2′ for 12′
set 1-4: 6 deficit deadlift 60%
set 5-8: 4 deficit deadlift 70%
set 8-12: 2 deficit deadlift 80%

then

Emom 10′
3 power snatch start 60%

wod
3 rounds of
21 cal row
21 t2b

cap 10′

BURNOUT

Core Strength

4 sets
-40″ dead bug
-40″ plank
-10 pike ups on row

Rest 1:30′

Ladder for 13′
3-6-9-12-15-18-…

-dual DB hang clean
-air squats

*after each set perform
50 du/80 su*

FITNESS

STRENGTH
4 sets of
10-15 ring push ups
10-12 chest supported rows
15-20” l-sit

then

2 rounds
12-15 z press
12-15 reverse flys
3 wallwalk 5” pause at the top of each rep

rest 1′ b2n

Wod
Amrap 10′
21 swings 24/16
15 goblet squat
9 box over

BURNOUT

TEAM OF 2
“Intervals”

10 Sets:
(1:30′ on – 1:30′ off)

-12/9 cal row/bike
-8 single arm heavy DB
hang snatch

*remaining time max reps
burpees box jump overs*

FITNESS

STRENGTH

Every 2′ for 12′
set 1-4: 6 front squat 65%
set 5-8: 4 front squat 70%
set 8-12: 2 front squat 80%

then

Emom 10′
3 clean and jerk build up
start 60%

then

Wod
team of 2
50 thrusters 40/30
40 burpees over bar
30 pull ups

cap 9′

BURNOUT

AMRAP 10′
Buy in: 1000m row
-15 swings
-12 goblet squat
-9 down ups

REST 2′

AMRAP 8′
Buy in: 800m row
-12 swings
-9 goblet squat
-6 down ups

REST 2′

AMRAP 6′
Buy in: 600m row
-9 swings
-6 goblet squat
-3 down ups

FITNESS

STRENGTH
4 sets of
16 split squat back foot elevated ( 8+8)
16 single leg hip thrust heel on a bench ( 8+8)
30” weighted wallsit

rest 1:30”

then
40 box step up one leg stays on the box( 20+20)
40 single leg deadlift ( 20+20)

Wod
10-8-6-4-2
devil press
bar muscle up/ x2 pull ups

cap 12′

scaled version
10-8-6-4-2
devil press
5-4-3-2-1
bar muscle up or x2 pull ups

FITNESS

STRENGTH
Every 2’for 12′
set 1-4: 8 bench press 65%
set 5-8: 6 bench press 70%
set 8-12: 4 bench press 75%

then

3 sets of
12 bent over row chest supported
12 z presses
12 reverse flys

rest 1:30”

Wod
2 sets of
amrap 5′
600m row
max hang power snatch 45/35

rest 1′

repeat with max ohs

BURNOUT

Core Strength
3 sets:

-20 weighted sit ups
-15 strict knees 2 armpits
-40″ dead bug

2 sets off:

AMRAP 7′
-50/40 cal row
-250m run
-40 goblet squat

*remainig time: max calories

(REST 2′ B2N)

FITNESS

STRENGTH

Every 2′ for 12′
set 1-4: 6 deadlift 65%
set 5-8: 4 deadlifts 70%
set 8-12: 2 deadlifts 80%

then

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

Wod
30-20-10
t2b
wallballs

cap 8′

BURNOUT

TEAM OF 2

AMRAP 20′

-30″ amrap calories row
REST 30″
-30″ amrap burpee box jump overs
REST 30″

Core Strength

AMRAP 10′
-30″ plank
-20 DB pull throughs
-10 leg raises
-30″arch rocks

FITNESS

GYMNASTIC STRENGTH
4 sets of
10-12 weighted push ups
6 strict pull ups
3 wallwalk
6 wallfacing hspu or regular hspu

rest 1:30”

then

75 hollow rocks
20 strict t2b

then

Wod
Amrap 10′
12 db snatch
35 du
12 one arm oh lunges
35 du

BURNOUT

TEAM OF 2
AMRAP 15′

-30/24 calories
-40 dual DB deadlifts
-50 push ups

*immediately into*

AMRAP 15′
(I GO YOU GO)

-12/8 calories
-10 single arm thrusters
-5 burpees

FITNESS

‘ HAPPY NEW YEAR”

NEW STRENGTH CYCLE
LETS BUILD THAT STRENGTH!!!!!!!

STRENGTH

Every 2′ for 12′
set 1-4: 6 back squat 65%
set 5-8: 4 back squat 70%
set 8-12: 2 back squat 80%

then

Every 1:30” for 6 sets
1 clean pull + 1 power clean + 1 squat clean
start from 60% of 1 rm clean and build up

Wod
Team of 2
For time

Partner A: 50 cal row
Partner B: 30 power clean 65% of the previous lift

then change

BURNOUT

AMRAP 23′
TEAM OF 2

6 Rounds
-20 burpees
-23 calories row

REST 2′

6 Rounds
-20 wallballs
-23 dual DB hang snatch

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

Core Strength
3 sets:
-10 strict knees 2 armpits
-10 kipping knees 2 armpits
-20 weighted sit ups

TEAM OF 2

(2 sets)
AMRAP 8′
-10 synchro sinlge arm devil press
-10 synchro hrpu
-30 goblet squat

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 

EMOM 30′
(40″ on – 20″ off)

-half kneeling landmine press (R)
-half kneeling landmine press (L)
-battle ropes
-row
-burpees
-air squats

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 

Core Strength
4 sets:
-15 weighted sit ups
-30 hollow rocks
-30″-30″ bird dog hold

AMRAP 14′
-15 leg raises
-20 swings
-15 wallballs
-20 reverse lunges
-80 du/140 su

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 

TEAM OF 2
10 rounds:
(I GO YOU GO)

-12 dual KB front rack squat
-14 gorilla rows
-8 burpees over KB

REST 2′

10 rounds
-8 synchro swings
-15 synchro medball sit ups

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′
10 cal row
10 burpee pull up

rest 2′

Amrap 8′
10 cal row
10 box jumps

BURNOUT

2 sets off:

AMRAP 14′
-10 step ups
-10 single arm DB snatch
-10 burpees over DB
-10 box jumps
-10 burpees over DB

( REST 2′ B2N )

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′

how it works:
1
2+1
3+2+1
4+3+2+1
5+4+3+2+1
6+5+4+3+2+1

BURNOUT

TEAM OF 2

(1:30′ on – 1:30′ off)
10 sets

-15/11 calories row
-15 wallballs
*max burpees over row*

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

EMOM 30′

-15/12 calories row
-45″ battle ropes
-45″ landmine rotations
-15-20 goblet squats
-20 single arm russian swings
-50 du/80 su

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

TEAM OF 2

16 Rounds
(I GO YOU GO)

-14/10 calories row/bike
-9 dual DB hang clean
-6 dual DB devil press

FITNESS

STRENGTH

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

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

AMRAP 8′
Buy in: 750m run
THEN
-10 swings
-10 wallballs

REST 2′

AMRAP 8′
Buy in: 750m run
THEN
-10 medball sit ups
-10 leg raises

REST 2′

AMRAP 8′
Buy in: 750m run
THEN
-20 KB russian twists
-10 burpees over KB

FITNESS

With a running clock
0:00-10:00
find a heavy complex of
1 clean pull + 1 power clean + 3 front squat

10:00-12:00
rest
12:00-24:00
amrap ( i go you go)
7 box jumps
7 deadlift
7 burpees over bar
24:00-26:00
rest
26:00-38:00
100 cal
100 wallballs
any remainig time max reps clean and jerk 60/40

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 

Buy in:1200/1000m row

THEN

5 R.F.T
-6 man makers
-10 burpees
-20 leg raises

Core Strength

3 sets:
-15 weighted sit ups
-30 plank taps
-15 arch rocks

FITNESS

STRENGTH
Every 1:30” for 6 sets
10 barbell split squat build up

skill: turkish get up

WOD
10 turkish get ups 24/16
25 cal row
30 swings
8 turkish get ups
20 cal row
25 swings
6 turkish get ups
15 cal row
20 swings
4 turkish get ups
10 cal row
15 swings
2 turkish get

BURNOUT

TEAM OF 2
(I GO YOU GO)
20 sets off:

-14/10 cal row
-14 renegade rows/
10 dual db hang snatch

*alternating sets*

FITNESS

STRENGTH
Every 2′ for 10′
set 1: 5 dadlift 75%
set 2: 3 deadlift 80%
set 3: 2 deadlift 90%
set 4 : 1+ deadlift 95%
set 5: 8 deadlift 60%

WOD
Team of 2
42-30-18
hang power snatch 45/35
t2b
* after each set 15 synchro burpees

BURNOUT

Core Strength
EMOM 12′
(40″ on – 20″ off)

-plank
-hollow rocks
inchworm push ups

AMRAP 15′
-250m run
-20 wallballs
-15 medball sit ups
-10 down ups

FITNESS

STRENGTH
3 sets of
10-15 ring push ups 10” hold last rep
5 chin ups 10” hold last rep
15 reverse flys
3 wallwalk

rest 1:30”

skill: hswalk or hspu

WOD
4 rounds of
7,5m hswalk/8 hspu
35 du
25 air squat
35 du
15 box jump over

BURNOUT

TEAM OF 2

14 Rounds
(I GO YOU GO)

-9 dual DB hang clean
-6 front squat
-3 thrustes
-5 burpee box jump overs

FITNESS

STRENGTH
Every 2′ for 10′
set 1: 5 back squat 75%
set 2: 3 back squat 80%
set 3: 2 back squat 90%
set 4 : 1+ back squat 95%
set 5: 8 back squat 60%

WOD
AMRAP 18΄

Partner A:
3 rnds of
8 hang power clean + 8 s2oh 60/40

Parnter B:
3 rnds of
12 t2b + 9 burpees

when each athlete finish 3 rounds then change, after that in
the remaining time

amrap
30 clusters 50/35
30 cal

BURNOUT 

9 sets:
(2′ on – 1′ off)

-20/15 cal row
*remaining time alternating sets:
a) swings
b) s.d.h.p
c )burpee over KB

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 double kb front squat 2×24/2×16
30 swings 24/16
30 cal row

FITNESS

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

*15 v-ups + 10 hollow rocks

skill: hspu

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

BURNOUT 

Emom 9’
-45” battle ropes
-16 renegade rows
-45” plank

Rest 2’

Emom 9’
-45” Russian swings
-16 v-ups
-45” burpees

Rest 2’

Emom 9’
-45” jumping squats
-16/12 cal row
-45” Russian twists

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

TEAM OF 2
16 SETS OFF:
( I GO YOU GO)

-10 goblet squat
-10 box jump overs (70/60cm)
-5/5 single arm snatch

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

Core Strength
3 sets:

-10 pike ups on row
-12 strict knees 2 elbows
-15 weighted sit ups
-30″ plank

REST 1:30′ B2N

AMRAP 14′
-80 du/120 su
-12 chest 2 ground
-25/20 cal row

FITNESS

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

skill: hswalk

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

BURNOUT

TEAM OF 2
(1:30′ ON 1:30′ OFF)

16 ROUNDS
(I GO YOU GO)

-18/14 calories row/bike
*remainig time:
max reps Kb hang clean (alt)

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

TEAM OF 2

AMRAP 15′
-50 cal row
-40 synchro swings
-30 synhro goblet reverse lunges

REST 2′

AMRAP 15′
-250m run together
-40 burpees
-30 synchro air squats

FITNESS

WOD
STRENGTH
Every 1:30” for 9 sets
1 power clean + 3 push jerk

wod
Team of 2

for time
buy in : 1000m row
then
5 rnds
12 clean and jerk 70/50
18 burpee pull ups
24 single arm box step over

FITNESS 

core strength
for time
21 t2b kipping
21 v-ups
50 russian twist
18 t2b kipping
18 v-ups
40 russian twist
15 t2b kipping
15 v-ups
30 russian twist
12 t2b kipping
12 v-ups
20 russian twist

skil: bar muscle up

WOD
Amrap 12′
5 bar muscle up
7 burpee box jump over
75 du
7 strict hspu

BURNOUT

AMRAP 13′
-25/20 cal row
-20 swings
-15 overhead lunges

REST 3′

AMRAP 13′
-25 box jumps
-20 push ups
-15/12 cal bike

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift build up

Partner wod
14 rounds (i go you go)
15/12 cal
10 thrusters 45/35

BURNOUT

EMOM 12′
(40″ ON 20” OFF)
-battle ropes
-rope jumps
-burpees

REST 3′

EMOM 12′
(40” ON 20” OFF)
-calories
-leg raises
-wallballs

FITNESS

STRENGTH
Every 2′ for 10′
4 back squat 1+1/4 70% of 1 rm

wod
4 sets of
30 wallballs
10 power clean 70/50

rest 2′ b2n sets

BURNOUT

5 ROUNDS:
-250 m run
-25 air squat
-50 du/80 su

THEN

5 ROUNDS
-250m row
-10 burpees
-15 v-ups

FITNESS

STRENGTH
3 set of
10 ring push ups 10” pause at the top
5 weighted pull ups
6-8 strict hspu 2” pause at the bottom
15 reverse flys

rest 1:30”

skill: pistols

WOD
30-20-10
db snatch
pistols or any progression / reverse lunges
50 du after every set

BURNOUT

TEAM OF 2
16 R.F.T
(I GO YOU GO)

-12/9 calories row/bike
-9 box jump overs (70/60cm)
-6 single arm heavy devil press

FITNESS

STRENGTH
Every 2′ for 12′
2 power snatch +
1 squat snatch

WOD
Team of 2
3 rounds of
20 t2b
20 power snatch 45/30
20 burpees over bar

then

3 rounds of
20 pull ups
20 ohs
20 burpees over bar

BURNOUT 

EMOM 30′

-15/12 cal row
-15-20 swings
-30″ hollow hold
-10 burpees over row
-20 goblet squat
-REST

FITNESS

WITH A RUNNING CLOCK
0:00-10:00
Find a heavy complex of
1 clean pull with 3” pause at the knee + 1 power clean + 2 jerk

10:00-12:00
rest

12:00-30:00
for time
3 rounds
20 power clean 60/35
20 pull ups
20 s2oh
20 t2b

30:00 – 35:00
amrap i go you go
5 deadlift go heavy
10 push ups

FITNESS

STRENGTH
3 sets of
10 z press
10 chest supported rows
12 y raises

rest 1′

WOD
Emom 20′
1.10 box step up + max devil press
2. rest
3. max cal
4.rest

BURNOUT

TEAM OF 2
20 R.F.T
(I GO YOU GO)

-50 du/80 su
-7 burpee box jump overs
-12 dual DB push press

FITNESS

STRENGTH
Every 2′ for 10′
3 back squat with 3” pause at the bottom

skill: hspu

wod
5 set of
10 hspu
35 du
10 burpee to target
35 du

BURNOUT

TEAM OF 2

AMRAP 25′
-500m run
-50 wallballs
-50 cal row

FITNESS

STRENGTH
Every 1:30” for 9′
1 hang power snatch + 1 squat snatch + 1 ohs
build up

skill: butterfly pull ups /kipping pull ups

WOD
for time
15-10-5
power snatch 45/30
30-20-10
wallballs

immediately into

10-20-30
pull ups
5-10-15
ohs

BURNOUT

EMOM 30′
(40″ on 20″)

-plank
-leg raises
-push ups
-dual db deadlifts
-hollow
-rope jumps

FITNESS

STRENGTH
3 sets of
12 floor presses with hip extesion
6 strict pull ups
8 ring dips / or dips regular
16 one arm ring rows ( 8+8)
rest 1:30”

Wod
4 sets of
Amrap 4′
500m row
max burpee box jumps
rest 1:30”

BURNOUT

TEAM OF 2
7 SETS:
(2″ on 2′ off)

-16/12 cal row
-10 dual DB snatch from floor
*remaining time:
max burpees over db

FITNESS

STRENGTH
in a 10′ minute window find
3 rm hang power clean

WOD
team of 2
250m run together
40 hang clean and jerk 60/40
250m run together
40 front rack lunges
250m run together
40 t2b
250m run together
40 burpees over bar
250m run together

BURNOUT 

AMRAP 8′
-12/9 cal row
-10 burpees

REST 2′

Amrap 8′
-50 du/80 su
-8 single arm devil press

REST 2′

Amrap 8′
-250m run
-10 wallballs

FITNESS

With a running clock

0:00 – 10:00
build to a heavy complex of
1 clean pull+1 power clean+1 squat clean + 1 jerk

rest 2′

12:00-20:00
Amrap i go you go
12 cal
9 burpees over bar
6 ground to oh 60/40

rest 2′

22:00-32:00
250m farmers carry
50 pull ups
60 synchro push ups
max thrusters in the remaining time 45/35

FITNESS

CORE STRENGTH
4 sets of
8 strict t2b
15 weighted sit ups
30” side plank ( R)
30” side plank ( L)

rest 1:30”

skill: hspu

Wod
15-12-9-12-15
cal
hspu
x2 squat

b2n rounds 30 du

BURNOUT

Upper body strength
3 sets of:
-10 arnold presses
-12 front raises
-10/8 push on DBs with pause

Rest 1′ b2n

2 SETS OF:
Amrap 7′
-15/12 calories
-10 burpees
-50 du/80 su

REST 2′ B2N

FITNESS

STRENGTH
Every 2′ for 8′
6 bench press 75%

then

Every 2′ for 8′
10 bent over row

Wod
3 rounds
15 wallballs
10 deadlift 100/70

rest 2′

3 rounds
15 wallballs
5 deadlift 120/90

BURNOUT

TEAM OF 2
7 SETS:
(2′ on 2′ off)
-12 dual DB deadlift
-9 dual DB hang clean
-6 dual DB hang cluster
*remaining time max cal row

FITNESS

STRENGTH
In a 12′ window find 1 rm push press
build up sets
10-8-5-3-1-1-1…etc

wod
2 sets of
Emom 9′
1. 5 power snatch + 3 ohs 50/35
2.15 box jump over
3. 10 burpees over bar

rest 3′ b2n sets

BURNOUT

Core Strength
4 sets
-10 v-ups
-10 sit ups
-10 v-ups
-10 hollow rocks

AMRAP 15′
-250m run
-12/8 inchworm h.r.p.u

FITNESS

STRENGTH
3 sets of
6 strict chin ups
10 arnold presses
12 reverse flys

rest 1:30”

skill: bar muscle ups

WOD
Amrap 12′
3 bar muscle up
12 db snatch alternate
2 bar muscle up
50 du
1 bar muscle up
12 db squat clean ( 6+6)

BURNOUT

TEAM OF 2

20 RFT
(I GO YOU GO)
-50 du/70 su
-10 burpees
-10 single arm heavy DB snatch

FITNESS

STRENGTH
In a 12′ window find 1 rm front squat
build up sets
10-8-5-3-1-1-1-1….etc

WOD
Team of 2
partner A : DT= 12 deadlift + 9 hang clean + 6 jerk 70/50
partner B: Amrap row

workout end when you complete 3000m

BURNOUT

LADDER for 20′
2-4-6-8-10-…
-wallballs
-medball sit ups
-sumo deadlift
*after each round 12/8 cal row

TABATA
-hollow
-plank

FITNESS

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

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

FITNESS

skill: ring muscle up

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

rest 1:30”

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

BURNOUT

TEAM OF 2

AMRAP 20′

-50 wallballs
-40 calories
-30 single arm DB devil press

EMOM 12′

-plank
-sit ups
-arch rocks

REST

FITNESS

STRENGTH
In a 10′ window find 1 rm deadlift
build up sets
10-8-5-3-1-1-1-1-..etc

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

rest 2′ b2n sets

BURNOUT

TEAM OF 2
AMRAP 13′
(I GO YOU GO)
15 swings
-10 goblet squat
-5 burpees

REST 3′

AMRAP 13′
(I GO YOU GO)
-5 burpees
-10 v-ups
-40 du/80 su

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

TEAM OF 2
AMRAP 22′
250m run together
30 synchro burpees
40 dual db hang snatch
50 partner sit ups

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

EMOM 12′
-15/11 cal row
-15 box jumps
-50 du/80 su

REST 3′

EMOM 12′
-13/9 cal bike
-6 dual DB devil press
-50 du/80 su

FITNESS

STRENGTH
IN a 12′ window find 1 rm back squat
build up sets
10-8-5-3-1-1-1-1-1-1-….etc

WOD
Team of 2

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

BURNOUT

Core Strength
3 sets:
-30 plank taps on DB
-20 DB pull throughs
-10 v-ups

5 RFT
-250m run
-20 DB single arm thrustres
-15 leg raises

FITNESS

‘THEODOROS”

Part 1
EMOM 10′
6 db snatch 22,5/15
6 db push press
6 db oh lunges

* alternate arm each round

rest 2′

part 2

Every 6′ for 30’
6 bar muscle up or (6 pull ups + 6 push ups )
11 bar facing burpees
16 wallballs
31 du/62 s.u
10 deadlift 100/70
22 weighted sit ups

FITNESS

STRENGTH
4 set of
16 Split squat (8+8) back foot elevated
12 stiff leg deadlift deficit

rest 1:30”

Then

4 sets of
16 curtsy squat deficit
30” weighted wallsit

rest 1:30”

WOD
Amrap 6′
12 t2b
6 burpee box jump over

rest 1′

Amrap 6′
12 pull ups
6 hspu

BURNOUT

Core Strength
4 sets
-40″ bird-dog hold
-40″ bird-dog hold
-15 weighted sit ups
-30″ plank

REST 1′ B2N

LADDER for 12′
2-4-6-8-10-…
-push ups
-single arm overhead lunges
-g2oh (with plate)

FITNESS

STRENGTH
Every 2′ for 12′
6 bench press 3” pause at the bottom

then

4 sets of
12 pendlay rows
8 pike push ups
y raises standing position 12

rest 1:30”

WOD
Amrap 7′
7 hang power clean 45/30
35 du
7 front squat

BURNOUT

7 SETS OF:

AMRAP 2′
-10 burpees
-15 box jump overs
*max reps swings

REST 2′ B2N

FITNESS

STRENGTH
Every 2′ for 12′
snatch grip deadlift
set 1: 5 reps 70% of 1 rm deadlift
set 2: 3 reps 80% of 1 rm deadlift

then

2 sets of
Emom 6′
1. 4 power snatch 60%
2. 3 power snatch 70%
3. 2 power snatch 80%

Wod
team of 2
2 sets of
30 ohs 50/35
500m run together

BURNOUT

EMOM 30′

-60 du/120 su
-18 one arm thruster
-18 one arm hang snatch
-max reps air squats
-REST

FITNESS

STRENGTH
Every 2′ for 12′
8 strict press with 2 dbs
4 strict pull ups

then

3/4 sets of
12 ring push ups + 10″
12 db rows
12 reverse flys

rest 1:30”

wod
Amrap 10′
100 du /200 s.u
30 box jump over
8 wallwalk
30 cal row
max wallballs

BURNOUT

TEAM OF 2

AMRAP 13′
(I GO YOU GO)
-10/8 cal bike
-8 dual db’s burpee deadlift

REST 4′

AMRAP 13′
(I GO YOU GO)
-12/9 cal row
-15 wallballs

FITNESS

STRENGTH
Every 2′ for 12′
front squat
5 reps ( first 3 reps pause 3” at the bottom last 2 reps regular tempo)

2 sets of
Emom 6′
1. 3 clean and jerk 60%
2. 2 clean and jerk 70%
3. 1 clean and jerk 80%

rest 2′ b2n sets ( increase 5% in the second set each minute )

WOD
42-30-18
pull ups
swings
burpees to target

BURNOUT

AMRAP 13′
-10/8 cal row
-15 leg raises
-10 burpees

REST 4′

AMRAP 13′
-12 renegade rows
-12 push ups on db’s
-50 du/100 su

FITNESS

STRENGTH
Every 2′ for 10′
5 strict press 1+1/4
70% of 1 rm strict press

then

4 sets of
12 incline db press
12 chest supported rows

rest 1:30”

WOD
Team of 2
20 clean and jerk
20 front squat
20 sdhp
500m run
20 clean and jerk
20 front rack lunges
20 thrusters

FITNESS

STRENGTH
Every 2′ for 12′
deficit deadlift
set 1: 8 reps
set 2: 4 reps
set 3: 8 reps
set 4: 4 reps
set 5: 8 reps
set 6: 4 reps

then

Every 1:30” for 9 sets
2 hang power snatch + 1 ohs 2” pause at the bottom + 2 snatch press behind the neck

Wod
for time
10-8-6
devil press
15-15-15
pull ups

BURNOUT

7 SETS

AMRAP 2′

-50 du/100 su
-16 DB snatch
*max reps bupree box jumps

REST 2′ B2N SETS

FITNESS

STRENGTH
Every 2′ for 12′
12 front rack reverse lunges
build up

then

4 rounds
12 1+1/4 split squat ( 6 each leg )
30” wallsit
20 hip thrust heels on a bench or box

rest 1:30” b2n sets

Wod
team of 2
2 rounds
40 wall balls
40 cal
40 box jump over

cap 12

BURNOUT

AMRAP 15′
-500m run
-10 inchworm push ups
-5 dual DB devil press

Core Strength
3 sets
-20 hollow rocks
-20 slow m.climbers
-30 russian twists

FITNESS

GYMNASTIC STRENGTH
5 set of
12 ring push ups + 10″ hold
5 chin ups 3” hold at the top
12 pike push ups
15″ hanstand hold

then
2 sets of
15 skull crushers on the floor
15 reverse flys
15 ring rows + 10” hold at the top 2 last reps

rest 1:30” b2n sets

WOD
For time
21-15-9
t2b
2xdu

500m row b2n sets

BURNOUT

TEAM OF 2

AMRAP 13′
(I GO YOU GO)
-12/9 cal bike
-12 dual DB hang snatch

REST 4′

AMRAP 13′
(I GO YOU GO)
-50 du/100 su
-15 leg raises

FITNESS

STRENGTH
Every 2′ for 12′
back squat
5 reps ( first 3 reps pause 3” at the bottom last 2 reps regular tempo)

Every 1:30” for 9 sets
build every set
set 1: 3 hang squat clean
set 2: 2 hang squat clean + 1 jerk
set 3: 1 hang squat clean + 1 jerk
continue the same sequence

Wod
Team of 2
Amrap 9′
100 cal
max clusters 60/40

BURNOUT

EMOM 30′

-14/10 cal row
-8 burpee box jumps
-20 leg raises
-max rope jumps
-REST

FITNESS

STRENGTH
Every 2′ for 12′
16 (8+8)split squat back foot elevated

then

4 sets of
10 heavy goblet squat 1+1/4
10 floor presses hip extesion stance

rest 1:30”

Wod
15-12-9
clean and jerk 60/40
burpees over bar

after every round 50 du

FITNESS

Strength
4 sets of
16 reverse lunges deficit
12 deficit deadlift with kb

rest 1′ b2n

4 sets of
16 one arm db strict press
20 hip thrust heels on a bench or box

rest 1′ b2n

Wod
Team of 2
Amrap 5′
max rope climbs

rest 1′

Amrap 5′
max wallballs

BURNOUT

AMRAP 7′
-12/9 calories
-10 one arm heavy DB thrusters

REST 2′

AMRAP 7′
-70 du/140 su
-10 one arm heavy DB hang snatch

REST 2′

AMRAP 7′
-8 burpees
-10 one arm heavy DB hang clean

FITNESS

STRENGTH
Every 1:30” for 10 sets
2 push press + 2 push jerk
build up not above 85% of push press

then

4 sets of
12 bent over row
8 deficit push ups weighted if possiple

rest 1:30”

wod
3 rounds of
20 heavy swings
100 du
cap 8′

BURNOUT

AMRAP 13′
-60 du/120 su
-8 hrpu
15 v-ups
-30 du/60 su
-8 v-ups
-8 hrpu

Core Stength
3 sets
-40 plate russian twists
-30 plate sit ups
-20″ arch hold

FITNESS

STRENGTH
Every 2′ for 10′
deadlift with 3” pause under the knee
set 1: 5 reps 65%
set 2: 3 reps 75%
set 3: 5 reps 65%
set 4: 3 reps 75%
set 5: 10 reps 60% regular reps no touching the floor

then

Every 1:30” for 9 sets
2 power snatch + 1 squat snatch

Wod
21-15-9
strict hspu ( pike push ups )
cals

BURNOUT 

TEAM OF 2

AMRAP 14′
(I GO YOU GO)
-8/6 cal row
-6 burpees over row
-2 dual DB man makers

REST 2′

AMRAP 14′
(I GO YOU GO)
-250m run together
-30 synchro air squats
-30″ plank

FITNESS

STRENGTH
Every 1:30” for 10 sets
3 strict weighted pull ups or / 6 regular

then

Every 2′ for 10′
8 db bench press 3” pause at the bottom

then

WOD
Amrap 10′
20 db snatch
35 du
20 push ups
35 du
20 goblet squat

BURNOUT

Core Strength
EMOM 12′
-40″ arch rocks
-12-15 v-ups
-45″ russian twists

LADDER 12′
2-4-6-8-10-…
-one arm DB devil press
-one arm thrusters
*after each round 10 push ups + 40 du/60 su

FITNESS

STRENGTH
Every 2′ for 10′
front squat
set 1: 5 reps 75%
set 2: 3 reps 85%
set 3: 5 reps 75%
set 4: 3 reps 85%
set 5: 10 reps 60%

then

Every 1:30” for 9 sets
2 power clean + 2 squat clean
build up

then

wod
team of 2
3 rounds of
30 thrusters 40/30
15 synchro t2b

cap 12′

BURNOUT 

TEAM OF 2
AMRAP 13′
-20 burpees
-30 medball sit ups
-40 calories

REST 4′

AMRAP 13′
-20 synchro sumo deadlifts
-20 synchro leg raises
-40 push ups

FITNESS

STRENGTH
Every 2′ for 10′
set 1: 5 strict press
set 2: 3 strict press
set 3: 5 strict press
set 4: 3 strict press
set 5 : 10 strict press

then

4 sets of
6 strict pull ups weighted if possible
30” front rack hold

then

wod
Team of 2
30 hang power clean go as heavy as possible
30 cal
30 jerk
30 cal

cap 10′

FITNESS

STRENGTH
Every 2′ for 10′
(8+8) split squat each leg

then

4 supersets of
15 kb deficit deadlift
12 deficit reverse lunges

then

wod
for time:
500m run
30 burpees to target
500m row

BURNOUT 

EMOM 9′
-15/12 cal row
-45″ hollow hold
-12 hrpu

REST 1′

EMOM 9′
-20 jumping lunges
-45″ plank
-18 wallballs

REST 1′

EMOM 9′
-12 push ups+5 burpees
-45″ handstand hold on floor
-12 sumo dl high pull

FITNESS

STRENGTH
Every 2′ for 10′
8 bench press across all sets

then

4 sets of
8 bent over row
10 arnold presses

rest 1:30”

then
WOD
”Fran”
21-15-9
thrusters 40/30
pull ups

cap 7′

BURNOUT

Core Strength
4 sets
-20 hollow rocks
-15 v-ups
-10 inchworms

Rest 1-1:30

Amrap 13′
-30 air squar
-5 burpees
-70 d.u/120 s.u
-5 burpees

FITNESS

Every 2′ for 10′
deadlift
set 1: 5 reps 75%
set 2: 3 reps 85%
set 3: 5 reps 75%
set 4: 3 reps 85%
set 5: 10 reps 60%

then

Every 1:30” for 9 sets
1 snatch pull + 2 hang power snatch + 1 ohs

then

wod
”isabel”
30 snatches 60/40

cap 6′

BURNOUT

TEAM OF 2

AMRAP 13′
-250m run together
-40 dual DB push press
-30 step overs

REST 3′

AMRAP 13′
-80 du/160 su
-15 synchro leg raises
-30 synhro medball sit ups

FITNESS

GYMNASTIC STRENGTH
5 set of
6 strict chin ups
3 wallwalk
6 ring dips
3 wallwalk
6 strict t2b

rest 1′ b2n sets

then
50 deficit push ups
50 ring rows

then

wod
500 m row
100 du /200
30 pistols
30 t2b

cap 9′

BURNOUT

EMOM 12′
-15/11 cal row
-8 burpees over DB
-16 heavy DB one arm snatch

REST 3′

EMOM 12′
-15m shuttle runs
-20 goblet squats
-50 du/100 su

FITNESS

‘STRENGTH MONTH”

Every 2′ for 10′
back squat
set 1: 5 reps 75%
set 2: 3 reps 85%
set 3: 5 reps 75%
set 4: 3 reps 85%
set 5: 10 reps 60%

then

Every 1:30” for 9 sets
1 clean pull + 2 hang power clean + 1 jerk

then

wod
Team of 2
Amrap 7’
250m run together
20 synchronized burpees
max clean and jerk 60/40

BURNOUT

AMRAP 6′
-12/8 cal row
-10 one arm thrusters

REST 1′

AMRAP 6′
-5 burpee box jump overs
-12 dips on box

REST 1′

AMRAP 6′
-30 du/60 su
-10 push ups

REST 1′

AMRAP 6′
-12 leg raises
-12 dual DB hang snatch

FITNESS

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

10:00 – 12:00
rest

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

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

FITNESS

STRENGTH
3 sets of
10 split squat each leg
10 single arm press frome seated position
15”-20” l-sit hold
rest 1:30”

WOD
6 sets of
7 burpee box jumps
7 t2b
21 air squat
7 deficit push ups
7 burpee box jumps

rest 1′ b2n sets

BURNOUT

ΕΜΟΜ 12′
-15/11 cal row
-15 dual DB hang clean
-15 air squat

REST 3′

EMOM 12′
-15 box jumps
-60 du/120 su
-8 burpees

FITNESS

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

skill: bar muscle up

wod
Team of 2
10-8-6-4-2
power snatch
bar muscle up/+5 reps pull ups
* 15 cal each athlete

BURNOUT

Core Strength
4 sets
-12 DB pull throughs
-15 hollow rocks
-15 v-sit ups

3-4 RFT
-500m run
-20 dual DB push press
-10 burpee 2 leg raise

FITNESS 

STRENGTH
in a 10′ window find 5 rm back squat

Wod
For time
500m run
15 devil press
15 thrusters with dbs
500m run
10 devil press
10 thrusters
500m run
5 devil press
5 thrusters

BURNOUT 

TEAM OF 2

AMRAP 13′
Buy in: 750m run together
-then-

(I GO YOU GO)
-6 one arm devil press
-12 overhead lunges

REST 4′

AMRAP 13′
Buy in: 1000m row
-then-

(I GO YOU GO)
-6 burpees over row
-8 box jumps over

FITNESS

skill: hspu

STRENGTH
3 sets of
8 pike push ups or / 8 deficit strict hspu
10 ring rows 3” pause at the top
10 deficit push ups
5 strict chin ups

rest 1:30”

Wod
3 sets of
Amrap 5′
500m row
50 du /100 s.u
max box over

rest 1′ b2n sets

BURNOUT

EMOM 30′

-14 step ups
-15 dual DB dealift
-15 leg raises
-15m-15m shuttle runs
-30″ plank

FITNESS 

STRENGTH
Every 2′ for 10′
1 clean deadlift + 2 squat clean + 1 jerk
build up

wod
Team of 2
3 rounds of
30 deadlift 100/80
30 burpees over bar

rest 3′

3 rounds of
30 push press 60/40
30 t2b

BURNOUT

AMRAP 7′
Buy in: 25 burpees
-10 air squat
-50 du/100 s.u

REST 2′

AMRAP 7′
Buy in: 25 burpees
-20 goblet reverse lunges
-10 jumping squat

REST 2′

AMRAP 7′
Buy in: 25 burpees
-10 hrpu
-50 du/100 su

FITNESS

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

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

FITNESS 

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

rest 1:30”

skill: hspu

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

BURNOUT 

TEAM OF 3

Amrap 7′
-10 synchro burpees
-20 synchro squats
-10 synchro v-ups

REST 2′

Amrap 7′
-max calories as a team
(athlete 1: working)
(athlete 2: high plank hold)
(athlete 3: rest)

REST 2′

Amrap 7′
-10 synchro push ups
-20 synchro sit ups
-10 synchro jumping squats 

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

Core Strength
Emom 12′
-15 medball v-ups
-45″ plank
-20 medball sit ups
-REST

7 RFT
-60 d.u/120 s.u
-12 leg raises
-12 heavy DB one arm thrusters (6/6)

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

TEAM OF 2

A) AMRAP 13′
(I GO YOU GO)

-8 burpees
-8 dual DB deadlift
-8 push ups

REST 4′

B) AMRAP 13′
(I GO YOU GO)

-12 weighted step overs
-8 goblet squat
-8 down ups

FITNESS

SKILL: rope climbs

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

rest 1′

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

BURNOUT

EMOM 30′

-12 floor presses
-15/11 cal row
-12 burpees
-14 weighted step ups
-REST

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

AMRAP 7′
Buy in: 250m run
-10 push ups
-10 air squat
-10 leg raises

REST 2′

AMRAP 7′
Buy in: 250m run
-10 burpee deadlift
-10 air squat
-10 v-ups

REST 2′

AMRAP 7′
Buy in: 250m run
-10 overhead lunges
-10 one arm hang snatch
-10 hrpu

FITNESS

STRENGTH
Every 2′ for 10′
2 push press + 3 push jerk
build to a heavy complex

WOD
Team of 2
30 clean and jerk 60/40
60 hand release push ups
30 thrusters
500m run with a plate
30 thrusters
60 handrelease push ups
30 clean and jerk

FITNESS

STRENGTH
3 sets of
16(8+8) front foot elevated split squat 1+1/4
15-20 hip thrust heels on bench
30” wallsti weighted

rest 1′

skill: ring muscle up

Wod
Amrap 11′
12 cal
3 muscle up or any other progression/3 ring pull ups
3 ring dips
12 box jumps
3 muscle up
12 t2b

BURNOUT

WOD

500m run
35 synchro burpees

rest 1′

1000m row
50 synchro lunges

rest 1′

500m run
35 synchro weighted sit ups

rest 1′

1000m row
35 synchro burpees over an object

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift defict build up

wod
for time:
500m run
50 A block jumps
100 du/ 200 s.u
30 burpee to target
40 A block
100 du/200 s.u
30 burpee to target
500m run

BURN OUT

Core Strength
4 sets
-12 medball sit ups
-12 medball v-ups
-12 strict leg raises
-6 inchworms

(REST: 1′-1:30′)

5 RFT

FITNESS

STRENGTH
Every 1:30” for 9′
1 power snatch + 1 hang squat snatch + 1 ohs
build up

wod
5 sets of
3’on-1’off
25 cal row/bike/run
max power snatch 45/35

BURNOUT

TEAM OF 2

AMRAP 13′
(I GO YOU GO)
-12 cal row
-6 dual DB squat + 6 hang clean

REST 4′

AMRAP 13′
(I GO YOU GO)
-12 box jumps
-50 d.u/100 s.u

FITNESS

STRENGTH
3 sets of
8 strict hspu /8 pike push ups
8 chin ups
8 ring dips / 12 box dips

rest 1:30”

skil: pistols

WOD
for time:
26-22-18
pistols
db snatch
burpees

BURNOUT

EMOM 30′

-15/11 cal row
-15 hip raises
-10 burpees
-30 jumping lunges
-REST

FITNESS

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

wod
Team of 2
Amrap 20′
500m run together
30 hang squat clean 60/40
30 pull ups
50 swings

BURNOUT

AMRAP 6′
-10 renegade rows
-20 air squat
-30 d.u/60 s.u

REST 2′

AMRAP 6′
-10 dual DB hang snatch
-20 air squat
-30 d.u/60 s.u

REST 2′

AMRAP 6′
-10 dual DB deadlift
-20 air squat
-30 d.u/60 s.u

*immediately into: 1000m run

FITNESS

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

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

FITNESS

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

rest 1:30”

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

BURNOUT

Core Strength
EMOM 12′
-15 v-ups
-45″ plank
-weighted sit ups
-REST

TEAM OF 2

AMRAP 14′
-30 partner wallballs
-20 synchro burpees
-10 (each) dual DB devil press

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′
12 front rack lunges
5 hspu or 7,5m hswalk
12 db snatch
5 hspu or 7,5m hswalk

rest 1′ b2n sets

BURNOUT

Glutes Strength
4 sets
-8/8 split squat
-30″ one leg hip thrust hold (R)
-30″ one leg hip thrust hold (L)
-10 dual DB pause front squat

(3 sets)
AMRAP 5′
-30 d.u / 60 s.u
-8 down ups over DB
-8/8 one arm thruster

REST 2′ B2N

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

TEAM OF 2

AMRAP 13′
-250m run together
-16 synchro one arm hang squat clean
-16 cal row (8/8)

REST 4′

AMRAP 13′
-16 synchro leg raises
-16 synchro medball sit ups
-250m run together

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

EMOM 30′
-15/10 cal row
-15 strict clean n press
-40 mountain climbers
-12 burpees over DB
-REST

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 

FOR TIME
Buy in: 1750m run

THEN
3 rounds:
-25 push ups
-25 leg raises

Cash out: 1750m run

FITNESS

STRENGTH
In a 10′ window find a heavy complex of
1 snatch pull + 1 power snatch + 1 squat snatch

WOD
team of 2
Amrap 22′
500m run together
20 power snatch 50/35
30 box jump over
20 ohs

FITNESS

STRENGTH
3 sets of
16 split squat back foot elevated
9 strict knees to elbows
30” wallsit weighted

rest 1:30”
skil: Ring muscle up
wod
2 sets of
Amrap 7′
4 ring muscle up
8 burpees
32 du

rest 2′

BURNOUT

AMRAP 6′
-50 du/100 su
-20 one arm DB push press
-5 burpees over DB

REST 2′

AMRAP 6′
-50 du/100 su
-20/15 cal row
-5 burpees over row

REST 2′

AMRAP 6′
-50 du/100 su
-20 goblet squat
-5 burpees over DB

REST 2′

AMRAP 6′
-50 du/100 su
-20 one arm DB push press

-5 burpees over DB

FITNESS

STRENGTH
5 sets of
2 push jerk
+
2 push press

rest 1′

wod
30-20-10
swings
box step ups with kb
single arm push press

BURNOUT

Core StrengthEM
EMOM 12′
-45″ arch hold
-45″ hollow rocks
-30″ plank

Ladder for 13′
3/6/9/12/15/…
-leg raises
-air squat
-hand release push ups

FITNESS

STRENGTH
Every 2′ for 10′
7 deadlift
same weight across all sets

skill: butterfly pull ups / kipping

wod
Emom 16′
1. 10 pull ups + 10 push ups
2. 16 db snatch
3. 12 burpees
4. 12-15 t2b

BURNOUT

TEAM OF 2

AMRAP 13′ (I GO YOU GO)
-250m run
-6 dual DB hang clean + 6 push press

REST 4′

AMRAP 13′ (I GO YOU GO)
-250m run
-6 dual DB thrusters + 12 front rack reverse lunges

FITNESS

STRENGTH
3 set of
10 standing arnold press
10 chest supported rows 2” pause at the top
15 reverse flys

rest 1:30”

skill: kipping hspu/strict hspu

wod
Amrap 15′
5 hspu
15 wallballs
5 hspu
15 cal
5 hspu
15 swings

BURNOUT

EMOM 30′

-15-20 dips (box)
-15 floor press
-15/11 cal row
-60 d.u/120 s.u
-REST

FITNESS

STRENGTH
Every 2′ for 10′
7 back squat
same weight across all sets

WOD
Team of 2
1000m row/run
30 clean jerk 60/40
100 du each
800m row
30 clean and jerk
100 du each
600m row
30 clean and jerk
100 du each
400m row

BURNOUT

A) AMRAP 7′
Buy in: 500m run
*remaining time:
-5 burpee box jumps over
-10 jumping squats

REST 2′

B) AMRAP 7′
Buy in: 500m run
*remaining time:
-5 burpee tuck jumps
-10 goblet squat

REST 2′

C) AMRAP 7′
Buy in: 500m run
*remaining time:
-5 burpees
-10 air squat

FITNESS

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

wod
Team of 2
500m run together
then
42-30-18
cal
deadlift
burpees
then
500m run together

FITNESS

CORE STRENGTH
4 sets of
15 v-ups
12 hollow rocks
9 strict t2b
30” plank

rest 1′

WOD
” Cindy”
Amrap 20′
5 pull ups
10 push ups
15 air squat

BURNOUT

EMOM 16′
-10 push ups + 10 dual db deadlift
-40″ plank
-10 dual db lunges + 10 air squat
-40″ sit ups

REST 3′

FOR TIME:
1200m run (cap 6′)

FITNESS

STRENGTH
4 sets of
8 bench press
8 db bent over rows

skill: row

WOD
4 sets of
15 cal row
12 burpees over bar
9 hang clean 60/40

BURNOUT

WOD#1
10min AMRAP
3 burpees
6 Push ups
9 Squat

WOD#2
10min AMRAP
3 KB Press
6 Golbet Squat
9 KB Thrusters

FITNESS 

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

WOD
2 sets of
Amrap 8′
5 power snatch 45/35
10 t2b
15 wallballs

rest 2′ b2n

BURNOUT 

TEAM OF 2
AMRAP 13′
(I GO YOU GO)

-12 leg raises
-9 buprees
-6 dual DB hang clean n’ jerk

REST 4′

AMRAP 13′
(I GO YOU GO)

-12 renegade rows
-9 burpees
-6 dual DB deadlifts

FITNESS

STRENGTH
3 sets of
12 weighted push ups
6 strict pull ups
20” hshold

rest 1:30”

skill: hspu/kipping hspu

wod
for time
3 rounds of
500m row/run
15 hspu /pike push ups / 4 wallwalk
20 box jump over

BURNOUT 

EMOM 30′
-14/10 cal row
-10 burpees
-16 one arm DB snatch
-20 air squat
-REST

FITNESS

STRENGTH
in a 12′ window find a heavy complex of
2 power clean + 2 squat clean ( drop the bar each time)

WOD
Amrap 20′
i go you go
3 clusters 60/40
4 push press
5 pull ups
6 burpees
10 cal

BURNOUT

AMRAP 6′
Buy in: 500m run
*remaining time:
-20 d.u
-6 hrpu

REST 2′

AMRAP 6′
Buy in: 500m run
*remainig time:
-20 du
-10 air squat

REST 2′

AMRAP 6′
Buy in: 500m run
*remaining time:
-20 d.u
-6 hrpu

FITNESS

STRENGTH
Every 1:30” for 9′
3 push jerk
build up

WOD
Team of 2
3 rounds of
30 hang clean 60/40
30 wallballs
30 deadlift
30 cal
200 du

FITNESS

STRENGTH
3 sets of
16 split squat back foot elevated
16 single leg hip thrust foot elevated ( box )
30” wallsit

rest 1:30”

Wod
500m run
30 pull ups
30 burpees to target
500m row
20 pull ups
20 burpees to target
500m run
10 pull ups
10 burpees to target
500m row

FITNESS

CORE STRENGTH
40-30-20-10
V-ups
russian twist
after every set 30” weighted plank

WOD
21-15-9
db thrusters
db half man maker
db box step -up
db hang clean

FITNESS

STRENGTH
In a 10′ window
deadlift
find a heavy set of 5

Wod
Team of 2
for time
40 power snatch 40/30
100 du each
500m run together
30 power snatch
100 du each
500m run together
20 power snatch
100 du each

FITNESS

STRENGTH
3 Sets of
12 strict press l-seated
12 chest supported row
20” chin up hold

Wod
5 rnds of
15 wallballs
15 hand release push ups
15 box jumps

cash out : 75 hollow rocks

FITNESS

STRENGTH
In a 10′ window
find a heavy set of 5 back squats

wod
Team of 2
Amrap 20′
800m row
20 clean and jerk 50/35
30 t2b

FITNESS

With a running clock
0:00-15:00
3 rnds
500m row
20 swings
12 hspu

15:00-16:00
rest

16:00-36:00
”cindy”
amrap
5 pull ups
10 push ups
15 squat

FITNESS

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

WOD
Team of 2
for time

500m run together
50 deadlift 100/80

rest 1′

1000m row
40 power clean 60/40

rest 1′

500m run together
30 thrusters 40/30

FITNESS

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

WOD
For time
5 rnds
250m run
5 power snatch 45/30
15 t2b
3 squat snatch

FITNESS

STRENGTH
3 sets of
12 incline db bench press
12 chest supported rows
12 t raises (on rings)

rest 1:30” rest b2n

skill: butterfly pull ups

WOD
Amrap 12′
15 cal
12 pull ups
50 du
12 box jump over

FITNESS

STRENGTH
10-8-6-4-2
squat clean ladder
build up
rest 1′ b2n sets

WOD
Team of 2
40 -30 -20
swings synchro
goblet squat synchro
synchro burpees

FITNESS

WITH A RUNNING CLOCK
0:00-10:00
Find a heavy complex of
1 clean pull with 3” pause at the knee + 1 power clean + 2 jerk

10:00-12:00
rest

12:00-30:00
for time
3 rounds
20 power clean 60/35
20 pull ups
20 s2oh
20 t2b

30:00 – 35:00
amrap i go you go
5 deadlift go heavy
10 push ups

FITNESS

STRENGTH
3 sets of
10 z press
10 chest supported rows
12 y raises

rest 1′

WOD
Emom 20′
1.10 box step up + max devil press
2. rest
3. max cal
4.rest

FITNESS

STRENGTH
Every 2′ for 10′
3 back squat with 3” pause at the bottom

skill: hspu

wod
5 set of
10 hspu
35 du
10 burpee to target
35 du

FITNESS

STRENGTH
Every 1:30” for 9′
1 hang power snatch + 1 squat snatch + 1 ohs
build up

skill: butterfly pull ups /kipping pull ups

WOD
for time
15-10-5
power snatch 45/30
30-20-10
wallballs

immediately into

10-20-30
pull ups
5-10-15
ohs

FITNESS

STRENGTH
3 sets of
12 floor presses with hip extesion
6 strict pull ups
8 ring dips / or dips regular
16 one arm ring rows ( 8+8)

rest 1:30”

Wod
4 sets of
Amrap 4′
500m row
max burpee box jumps

rest 1:30”

FITNESS

STRENGTH
in a 10′ minute window find
3 rm hang power clean

WOD
team of 2
250m run together
40 hang clean and jerk 60/40
250m run together
40 front rack lunges
250m run together
40 t2b
250m run together
40 burpees over bar
250m run together

FITNESS

STRENGTH
4 sets of
6 bench press
4/6 weighted strict pull ups

rest 1:30”

Wod
Team of 2
40 cal

3 rounds
20 thrusters 40/30
20 pull ups

40 cal

3 rounds
20 clean and jerk 60/40
20 bar facing burpees

40 cal

FITNESS

core strength
30-20-10
weighted sit ups
v-ups
* 45” weighted plank

skill: hspu or hswalk

wod
Amrap 14′
7,5m hswalk /7 hspu
15 wallballs
7,5 hswalk/ 7 hspu
15 kb or db deadlift

BURNOUT

AMRAP 8′
-80 du/160 su
-8 burpees
-8 one arm devil press

REST 2′

AMRAP 8′
-80 du/160 su
-8 down ups
-8/8 one arm snatch

REST 2′

AMRAP 8′
-80 du/160 su
-8 hrpu
-8/8 one arm thruster

FITNESS

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

wod
3′ on – 1′ off
12 single arm box step ups
12 one arm hang clean and jerk
max one arm devil press

*the wod stops when you complete 40 single arm devil press or 6 rounds cap

BURNOUT

2 sets of:
EMOM 12′
-13 floor presses
-13/9 cal row
-16 step ups

REST 3′ and repeat

FITNESS

STRENGTH
Every 1:30” for 9′
1 clean pull + 1 hang power clean + 1 power clean

WOD
for time
30 t2b
20 power clean 60/40
250m run
30 t2b
15 power clean 70/50
250m run
30 t2b
10 power clean 80/60
250m run

BURNOUT

Core Strength
3 sets of:
-16 db pull throughs
-40″ weighted hollow hold
-16 v-ups

Ladder for 16 minutes
2-4-6-8-10-…
-weighted reverse lunges
-one arm hang squat clean
-down ups
*after each set perform 30 du/60 su

FITNESS

SKILL: rope climbs

Team of 2

wod Amrap 10′

4 rope climbs

20 box jump over

20 hand release push ups

rest 2′

Amrap 10′

20 pull ups

6 wallwalk

20 cal

BURNOUT

TEAM OF 2

AMRAP 8′

(I GO YOU GO)

-5 dual db burpee

-5 dual db deadlift

-5 dual db hang clean

REST 2′ AMRAP 8

(I GO YOU GO)

-5 dual db deadlift

-5 dual db hang clean

-5 dual db hang snatch

REST 2′

AMRAP 8′

(I GO YOU GO)

-5 dual db hang clean

-5 dual db hang snatch

-5 dual db thrusters’

FITNESS

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

WOD
for time
12 rounds ( i go you go)
5 power snatch 45/35
10 burpees over bar
50 du

BURNOUT

EMOM 9′
-13/9 cal row
-15 DB front squat
-15 push ups on DB’s

REST 2′

EMOM 9′
-15 t2b/leg raises
-15 v-ups
-12 burpees

REST 2′

EMOM 9′
-plank
-12 medball squat clean
– 12 burpees over medball

FITNESS

STRENGTH
Every 1:30” for 9′
1 power clean + 1 squat clean + 1 jerk
build up

wod
In team of 2
buy in: 250m farmers carry
then
3 rounds
30 deadlift 100/70
30 t2b
30 one arm hang clean and jerk
30 cal bike/row

FITNESS

CORE STRENGTH
21-15-9
weighted sit ups
v-ups
strict leg raises
* 30” weighted plank after every set

skill: bar muscle up

WOD
for time
3 rounds of
4 bar muscle ups/8 pull ups + 8 push ups
15 db front squat
4 bar muscle up
12 db push press
4 bar muscle up
9 db burpee deadlift

BURNOUT

TEAM OF 3
A) AMRAP 13′
(work like a complex)

-6 synchro one arm hang snatch
-6 synchro thrusters
-6 synchro clean

REST 4′

B) AMRAP 13′
-250m run together holding the DB
-10 synchro burpees touching hands

FITNESS

STRENGTH
4 sets of
5 bench press
10 bent over row
12 ”y” raises

rest 1:30”

WOD
team of 2
Amrap 20′
500m run together
20 synchro burpees
40 A- block jumps in a box or plate
50 cal

BURNOUT

EMOM 30′
-12/8 cal row
-12 dual DB bent over row
-50 du/90 su
-15 push press
-6 push ups + 6 diamond push ups

FITNESS

STRENGTH
Every 1:30” for 9′
4 ohs with 2” pause at the bottom

wod
5 rounds of
10 power snatch 40/30
50 du
25 wallballs

BURNOUT

A) Core Strength
3 Sets of:
-8 side plank rotations
-8 side plank rotations
-30 shoulder taps with bending knees
-30 glute bridges

B) Amrap 16′
-500m run
-10 one arm devil press
-10 weighted sit ups

FITNESS

STRENGTH
3 sets of
10 strict press with dbs
5 weighted strict pull ups
3 wallwalk

rest 1:30”

skill: hspu

wod
2 sets of
Amrap 6′
4 hspu
8 t2b
12 swings
16 goblet lunges

rest 1′ b2n sets

BURNOUT

TEAM OF 2
A) 3 ROUNDS OF:
-15 synchro burpees
-50 front rack dual DB lunges
-15 synchro burpees

REST 3′

B) 3 ROUNDS OF:
-15 synchro inchworm push ups
-50 heavy wallballs
-15 synchro inchworm push ups

FITNESS

STRENGTH
Every 2′ for 12′
set 1: 3 back squat 80%
set 2: 3 front squat 80%
set 3: 3 back squat
set 4: 3 front squat
set 5: 3 back squat
set 6: 3 front squat

WOD
team of 2
For time
2 rnds of
30 thrusters 40/30
30 cal

rest 1′

2 rnds
30 hang clean
30 pull ups

rest 1′

2 rnds
30 push press
30 cal

BURNOUT

Amrap 8′
-12/8 cal row
-10 v-ups
-10 sit ups

REST 2′

Amrap 8′
-10 dual db deadlifts
-10 box jup overs
-10 push ups

REST 2′

Amrap 8′
-250m run
-20 jumping luges

FITNESS

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

wod
Team of 2
Amrap 10′ ( i go you go)
5 power clean
4 squat clean
3 push press

then
500m run together
then

for reps
in a 10′ window
60 swings 32/24
40 box step ups
max clusters in the remaining time

FITNESS

STRENGTH
3 sets of
16(8+8) split squat 1+1/4
6 partner nordic hamstring ( 6 each partner)
30” wallsit weighted

rest 1:30”

skill: ring muscle up

wod
Amrap 6′
3 ring muscle up /6 ring pull ups
5 burpee box jumps
7 hspu / pike push ups

rest 1′

repeat

BURNOUT

TEAM OF 2
30 minutes
Buy in:
-150 partner wallballs
-1500m run together

*remainig time as AMRAP*
(I GO YOU GO)
-16 one arm snatch
-8 burpees over DB
-4 HRPU

FITNESS

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

wod
Team of 2
buy in : 1000m row
then
40 power snatch 45/30
50 t2b
30 power snatch 55/35
50 t2b
20 power snatch 65/40
50 t2b

BURNOUT

A)Core Stability
EMOM 15′ (3 sets)
-weighted side plank 30″
-weighted side plank 30″
-bird-dog hold 30″-30″
-dead bug
-rest

B)EMOM 15′
-14/10 cal row
-15 v-ups
-16 reverse lunges
-18 jumping squats
-shuttle run

FITNESS

STRENGTH
Emom 10′
75% of 1 rm front squat
1. 5 back squat
2. 3 front squat

WOD
Amrap 5′
500m run
max devil press

rest 2′

Amrap 5′
500m run
max double db snatches

rest 2′

Amrap 5′
500m run
max db thrusters

BURNOUT

A)LADDER for 16′
2-4-6-8-10-…
-weighted sit ups
-burpees
-inchworms (without push up)

B)Upper body accessory (work in couples)
4 supersets
-12 floor press (3″ tempo down)
-12 presses (one db)
-max push ups on db’s (supinated grip)

*rest 1:30′-2′ b2n sets*

FITNESS

STRENGTH
3 Sets of:
10 z press from the floor
6 strict pull ups weighted if possile
15 reverse flys

rest 1′

skill: pistols

WOD
Amrap 12′
35 du
16 pistols/or any progression
15 cal row
16 hand release push ups

BURNOUT

TEAM OF 2
A) AMRAP 15′
(I GO YOU GO)
-8 cal row
-15 dual db’s deadlift

*immediately into*

B) AMRAP 15′
(I GO YOU GO)
-15 leg raises
-8 push ups

FITNESS

STRENGTH
In a 10′ window find a heavy clean and jerk

Wod
Team of 2
for time:
buy in: 30 synchro burpees
then
3 rnds of
30 clean and jerk 60/40
50 wallballs
then
cash out : 30 synchro burpees

BURNOUT

ΕΜΟΜ 12′
15/12 calories row
10 down ups with tuck jumps
15 med ball v-ups

REST 5′

EMOM 12′
-Shuttle runs
-16 box jumps
-16 dual dumbell hang cleans

FITNESS

With a running clock

0:00-10:00
Find a heavy complex of
1 hang squat clean + 1 squat clean + 1 jerk

10:00-12:00
rest

12:00-24:00
for time
40 deadlift 100/70
40 cal
40 t2b
30 cal
30 t2b
30 deadlift
20 cal
20 t2b
20 deadlift

24:00-26:00
rest

26:00-38:00
amrap i go you go
5 clusters 50/35
5 c2b/pull ups

FITNESS

SKILL: rope climbs

strength
3 sets of
3/5 rope pull ups
20 hollow rocks
45” weighted plank
wod
Emom 20′
1. 2/3 rope climbs
2. 15/12 cal row
3. 10/15 ring push ups
4. 50 du

BURNOUT

A) Core Strength
EMOM 9′
(40″ on 20″ off)
-weighted hollow hold
-hollow rocks
-bird-dog (20″-20″)

B) EMOM 18′
-13/9 cal row
-10 burpees
-16 one arm overhead lunges

FITNESS

STRENGTH
4 sets of
16(8+8) front foot elevated split squat
16 hip thrust heels on the bench
16(8+8) single leg deadlift

Wod
Amrap 7′
3 man maker
6 box step up
9 hspu
rest 2′

repeat

BURNOUT

TEAM OF 2
A) AMRAP 13′
-500m run together
-30″ plank

REST 4′

B) AMRAP 13′
(I GO YOU GO)
-6 dual DB hang squat clean
-6 renegade rows
-6 push ups on DB’s

FITNESS

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

wod
21 power snatch 45/30
21 bupees
21 t2b
15 ohs
15 burpees over bar
15 t2b
9 squat snatch
9 burpees to target
9 t2b

BURNOUT

A) Core Strength
4 sets:
-15″ weighted side plank (R)
-15″ weighted side plank (L)
-8 front plank DB buzz saw (right hand)
-8 front plank DB buzz saw (left hand)

REST 1-1:30 B2N

B) 3 SETS:
AMRAP 5′
-60 s.u/40 d.u
-5+5 (one rep= 1 DB hang snatch + 1 thruster)

REST 1:30 B2N SETS

FITNESS

STRENGTH
3 sets of
12 floor presses
12 reverse grip ring rows
20” chin up hold

rest 1′

skill: bar muscle up

wod
For time
35-25-15
heavy wallballs 12/9
12-8-4
bar muscle up/or
25-20-15 pull ups

BURNOUT

A) EMOM 6′
-14/10 cal row
-45″ max reps air squats

REST 2′

B) EMOM 6′
-15 leg raises
-45″ max reps box jumps over

REST 2′

C) EMOM 6′
-15/12 push ups on db’s
-45″ max reps dual db hang snatch

REST 2′

D) EMOM 6′
-8 inchworm hrpu
-45″ hollow hold

FITNESS

STRENGTH
Every 1:30” for 9′
5 deficit deadlift

wod
Team of 2
Amrap 20′
buy in:
50 cal
50 hang squat clean 60/40
200 du
50 jerk
50 cal

*if there is a remaining time then
find a heavy clean and jerk

BURNOUT

TEAM OF 2
AMRAP 9′
-12 synchro medball sit ups
-8 synchro one arm devil press
-4 synchro burpees

REST 1′

AMRAP 9′
-Athlete 1: row
-Athelte 2: rest
*complete as many calories as possible*

REST 1″

AMRAP 9′
-Buy in: 1250m run together
remainig time

FITNESS

STRENGTH
10-8-6-4-2
push press build up

WOD
Team of 2
100 wallballs
30 power clean 60/40
20 synchro pull ups

rest 2′

100 cal
30 power clean
15 synchro pull ups

rest 2′

500m run together
30 power clean
10 synchro pull ups

FITNESS

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

rest 1′ b2n sets

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

rest 1′

Amrap 3′
30/20 cal
max du

rest 1′

BURNOUT

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

REST 3′

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

tabata: hollow/plank

FITNESS

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

rest 1:30”

wod
5 sets
250m run
12 hspu
30 air squat

BURNOUT

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

REST 2′

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

REST 2′

C)
FOR TIME:
1250m run (together)

FITNESS

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

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

BURNOUT

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

FITNESS

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

rest 1:30”

skill: butterfly pull ups/kipping

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

BURNOUT

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

REST 3′

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

FITNESS

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

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

BURNOUT

TEAM OF 2

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

then

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

FITNESS

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

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

cash out: 500m run without plate

FITNESS

skill: ring muscle up

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

rest 1′

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

BURNOUT

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

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

FITNESS

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

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

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

BURNOUT

TEAM OF 2

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

FITNESS

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

BURNOUT

2 ROUNDS

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

REST 1

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

REST 1

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

FITNESS

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

rest 1′

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

BURNOUT

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

FITNESS

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

wod 

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

BURNOUT

TEAM OF 2

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

250m run together

then

FITNESS

TEAM OF 2
WITH A RUNNING CLOCK

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

10:00-12:00
rest

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

24:00-26:00
rest

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

FITNESS

skill: rope climbs

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

then

2 sets of
20 split squat
20 DB deadlift

BURNOUT

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

REST 2

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

FITNESS

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

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

BURNOUT

CORE STRENGTH

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

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