WOD

FITNESS

STRENGTH
EMOM 18′
1. 30M sled drag
2.6 bench press 70%
3.16 weighted lunges
4.15 hand release push ups
5.20” chin up hold
6.3 wall walk

WOD
Amrap 12′
15 t2b
35 du
9 deadlift(100/70)

BURNOUT

AMRAP 9′
15/12 calories ski
15 swings
12 goblet box step ups

REST 1′

AMRAP 9′
250m run
15 ground to overhead
20 russian twists

REST 1′

AMRAP 9′
15 burpees
15 air squat
50 du/100 singles

MOBILITY

Hips

Quads

Hamstrings

FITNESS

STRENGTH
Wod
15-10-5
strict hspu
strict ring pull ups
b2n sets 8 strict t2b

SKILL: Bar muscle up

WOD
4 Rounds of:
6 bar muscle up/6 c2b pull ups+6 dips
300m row
20 box over
15 burpees to target

BURNOUT

TEAM OF 2

AMRAP 32′
30 weighted walking lunges
30/24 calories bike
30 partner medball sit ups
30 jumps over partner
30m heavy sled push
30 calories air runner

FITNESS

STRENGTH
3 sets of
20 weighted reverse lunges with a barbell
40” front rack squat hold with 2 kb

SKILL: squat snatch

WOD
Team of 2

For time:
500m run together
50 snatch(50/35)
60 cal bike
50 one arm hang clean and jerk(25/12.5)
200 du
100 wallballs (12/9).

BURNOUT

EVERY 2′ FOR 30′
-250m run
-10 burpees,10/8 cal ski
-15 box jumps,15 wall balls
-400m/350m row,15 hand release push ups
-50 DU/100 jump rope,15 v-ups/v-sit ups

FITNESS

WOD
Team of 2

Amrap 10′
40m sled push
40 db snatch(25/15)

rest 2′

Amrap 10′
10 synchro t2b
10 synchro burpees
10 synchro goblet squat

rest 2′

Amrap 10′
30 cal bike
20 thrusters(50/35)

MOBILITY
Shoulders stability
Core stability

FITNESS

WOD
Open 20.5

Loading…

Accessory

Wod
Amrap 9′
2,4,6,8…(etc)
hand realease push ups
wallballs

BURNOUT

EMOM 8′
-40”hollow
-40”seated leg lifts over medball
-40”side plank(R)
-40”side plank(L)

AMRAP 9′
300m air runner
12 push ups
10 reverse burpees

AMRAP 9′
12/10 air bike
15 swings
20 russian twists

FITNESS

CORE STRENGTH
Wod not for time

2 sets of:
30 v-ups
1′ plank
20 strict t2b
1′ hollow rocks
30” front rack hold
30 russian twists

SKILL: kipping t2b

WOD

For time:
30-25-20
box over
t2b
*30 du + 500m run b2n sets

BURNOUT

FOR TIME
9-15-21-27-33
burpees
slam balls
v-ups/v-sit ups
goblet squat
250m run after each round

FITNESS

STRENGTH
Emom 12′
1.5 deadlift (build to a heavy set)
2.10 L seated press
3. rest

WOD
Team of 2
For time:

5 rounds:
40 cal bike
30 ohs(50/35)
20 synchro swings

BURNOUT

EMOM 30′
-40 du/80 jump rope
-15/12 calories row
-15 wall balls
-16 weighted walking lunges
-12/9 calories ski

MOBILITY

upper back

lower back

adductors/abductors

FITNESS

STRENGTH
10-8-6-4-2
strict chin ups
ring dips
b2n sets 2 wall walk

SKILL: Hspu/hanstand hold/walk

WOD
Amrap 14′
15/12 cal row
10 hspu/ pike push ups
15/12 cal ski
10 dumbell box step over(2×20/2×12.5kg)

BURNOUT

AMRAP 10′
15/12 calories bike
20 swings
20 goblet step ups

REST 1′

AMRAP 10′
15 burpees
20/16 calories air runner
15 box jumps

REST 1′

AMRAP 10′
15 ground to overhead
20 weighted sit ups
15 air squat

FITNESS

STRENGTH
Every 2′ for 10′
2 front squat 90%

Team of 2

WOD
For time:

Buy in:30 synchro burpees
10 rounds ( i go you go)
6 hang squat clean (60/40)
6 jerk
6 chest to bar /pull ups
cash out:30 synchro burpees

BURNOUT

TEAM OF 2

AMRAP 32′
250m run toghether
30 kettlebell thrusters
30 push ups
500m ski
40 sumo deadlift
40 v-ups/v-sit ups
600m row
50 walking lunges
50 sit ups

FITNESS

WOD

For time:
30 box jumps
15 clean & jerks  40/30
30 box jumps
15 clean & jerks  60/40
30 box jumps
10 clean & jerks  80/50
30 single leg squats
10 clean & jerks   100/60
30 single leg squats
5 clean & jerks   120/70
30 single leg squats
5 clean & jerks   140/85

Accessory wod:

Amrap 10′
30m front rack carry
10 t2b
5 wallwalk with a push up

BURNOUT

FOR TIME

4 ROUNDS
20/16 calories bike
20 weighted step over
20/16 calories air runner
10 swings
10 goblet squat
10 burpee broad jumps

FITNESS

CORE STRENGTH

WOD (not for time)
20 strict t2b
20” hollow hold
30 v-ups
40” hollow hold
40 weighted sit ups
1′ hollow

WOD

Team of 2

Amrap 22′
250m run together
30 power clean (70/50)
30 front squat
100 du
70 heavy wallballs(12/9)

BURNOUT

EMOM 8′
-40” wall sit
-40” right side plank
-40” left side plank
-40” one leg glute bridge hold

AMRAP 20′
8 Reverse burpees
10 wall balls
12 sumo deadlift
16 weighted lunges
20 chest passes

FITNESS

STRENGTH
Every 2′ for 10′
2 reps back squat 90%

SKILL: Push jerk

WOD

4 rounds of:
15 swings (32/24)
12 cal bike
9 push jerk (60/40)
6 burpee box jump over

BURNOUT

EVERY 2 MIN FOR 30 MINUTES
-250m/200m row,15 hand release push ups
-250m/200m ski,15 kettlebell thrusters
-250m run,15 box jumps
-20 hollow rock,20 v-ups/v-sit ups,20 russian twists
-15 ground to overhead,50 du/100 single jump rope

MOBILITY

thoracic

glutes

lats

FITNESS
STRENGTH
3 Sets of
strict pull ups max set
push ups max set
rest 2′ b2n sets

Skill: ring muscle up

WOD

Every 4′ for 20′
250m/200m row
30 air squat
6 ring muscle up/ 6 ring pull ups+6 dips

BURNOUT
TEAM OF 2

AMRAP 32′
70 calories air runner
60m sled push
50 burpees
40 weighted lunges
30 swings
20 partner medball sit ups

FITNESS

WOD

3 rounds of
12 hang clean (50/35)
6 bar muscle up/ 12 c2b-12 pull ups
60 du

rest 3′

then
For time:
30 box step over(2x20kg/2x10kg)
30 jerk(50/35)
30 cal bike
30 box step over

MOBILITY

WRISTS
HAMSTRINGS
TRAPS

FITNESS

WOD

OPEN 20.3

DIANE (21-15-9)

Deadlifts (102/70)
Handstand push -ups

THEN

(21-15-9)
Deadlifts (143/ 93)
15 m Handstand Walk after each set

TIME CAP 9 MIN

Accessory
3 rounds of
30m farmers carry
20 weighted sit ups

BURNOUT

FOR TIME

27-21-15-9
Cal row

V sit ups

then

21-15-9
Cal Ski

Hand release push ups

then

21-15-9
wall balls
swings

FITNESS

WOD

Team of 2
Amrap 10′
40m sled push
12 synchro burpees

rest 2′

Amrap 10′(i go you go)
10/8 cal bike
8 box jumps

rest 2′

Amrap 10′( break reps as you wish)
600m air runner
20 hspu/hand realease push ups

BURNOUT

EMOM 8′
-40” hollow
-40” russian twists
-40” superman plank
-40” seated leg lifts over medball

AMRAP 20′
14 burpees
14 weighted step ups
14 broad jumps
14 slam balls
14 sit ups

FITNESS

STRENGTH
In a 10′ window find a heavy complex of:
1 power clean+ 2 front squat + 1 jerk

skill: pistols

WOD
For time:

2 rounds of:
20 deadlift (100/70)
20 wallball
20 t2b
20 pistols/any progression/20 reverse lunges

BURNOUT

AMRAP 8
250m run
20 wall balls
15 weighted sit ups

REST 1′

AMRAP 8′
250m row
20 weighted lunges
15 push ups

REST 1′

AMRAP 8′
250m ski
20 sumo deadlift
15 box jumps

MOBILITY

Core stability

Shoulder stability

FITNESS

STRENGTH
Emom 15′
1.6 strict pull ups
2.8 strict press with db/kb
3.30” wall-sit weighted 2xdb/kb front rack
4.8-10 ring push ups
5.30” weighted plank

WOD
Emom 15′
1.12/9 cal ski
2. 8 devil press(22.5kg/12.5kg)
3. 50 du

BURNOUT

EMOM 30′
-15 burpees
-150/120m air runner
-15 ground to overhead
-12/10 cal bike
-15 kettlebell thrusters
-15 weighted sit ups

FITNESS

STRENGTH
Every 2′ for 10′
2 reps front squat 85-90%

WOD
Team of 2

Amrap 25′
50 burpees
50 one arm hang clean and jerk db/kb(25/15)
50 front squat (60/40)
50 cal bike
50 pull ups
500m run together with a plate

BURNOUT

ΤΕΑΜ OF 2

FOR TIME

3 ROUNDS
30 swings
100 du/200 jump rope
40 push ups
500m ski
50 v-ups/v-sit ups
500m run
60 walking lunges together

FITNESS

WOD
For time:

3 rounds of
12 hang power snatch(40/30)
12 burpee to target

then

2 rounds of
25 wallball(12/9)
25 db power clean (2×25/2×15)

then
800m run
250m farmers carry heavy
75 v-ups

MOBILITY
ANKLES
CALVES
SHINS

FITNESS

WOD

OPEN 20.2b

WOD
Amrap 20′
4 Db thrusters(22,5-15)

6 t2

24 du/50 su

ACCESSORY
1km run
60 push ups

BURNOUT

TEAM OF 2
AMRAP 32′
40 jumps over partner
40 burpees
60 box step over
60m bear walk with slam ball
80 weighted sit ups
80 DU/160 singles

FITNESS

WOD
with a running clock

0:00-10:00
Amrap
9 hspu
12 swings(32/24)
15 goblet squat

10:00-12:00
rest

12:00-22:00
Amrap
12 one arm kb shoulder to overhead(32/24)
9 t2b
6 box over (high box)

22:00-24:00
rest

24:00-34:00
Amrap
16 weighted lunges(32/24)
12 deadlift(100/70)
10 hand realease push ups

BURNOUT

AMRAP 10′
15 db thrusters
15 burpees over the dumbell
15 box jumps

REST 1′

AMRAP 10′
15/12 cal ski
20 v-sit ups
20 ground to overhead

REST 1′

AMRAP 10′
250m run
20 weighted lunges
20 wall balls

FITNESS

STRENGTH
3 sets of :
10 chest press with db 70%
6 strict pull ups (mix grip)

WOD

5 rounds of :
12 ohs(50/35)
12 burpees over bar
12 Cal bike

BURNOUT

AMRAP 16
10 Reverse Burpees
15/12 cal row
20 sit ups
30 air squat

AMRAP 16

30 chest passes
20 lunges holding 2 dumbbells
20 Russian twists
30 DU /60 singles

MOBILITY

Shoulders
Upper Back
Lower Back

FITNESS

STRENGTH
Emom 9′
1. 12 weighted sit ups
2. 18 v-ups
3. 30” weighted plank

SKILL: Bar muscle up/kipping pull-ups

WOD
Amrap 16′
1,2,3,4…(etc)
bar mu/ pull ups
2,4,6,8..(etc)
box jumps
200m row between rounds

BURNOUT

FOR TIME

TEAM OF 2
120 v-sit ups
100/80 cal air runner
90 slam balls
80m broad jumps
70/60 cal bike
60m sled push
40 medball partner sit ups
30 syncronized burpees

FITNESS

STRENGTH
Every 2′ for 10′
3 back squat 85%

WOD
Team of 2

For time:
120 wallball
30 clean and jerk(60/35)
500m run together
20 clean and jerk(70/40)
60 cal bike
10 clean and jerk(80/50)

BURNOUT

EVERY 2MIN FOR 30MIN
-250m run
-50 du/100 singles,20 hand release push ups
-20 sumo deadlift,15 wall balls
-20 walking lunges,20 v-sit ups
-15 burpee box jump over

FITNESS

WOD
Team of 2

For time:
400m run together
60 deadlift (120/80)
400m run
60 box jumps
400m run
60 one arm oh lunges(25/15)
400m run
60 heavy wallballs(12/9)

MOBILITY

Adductors/Abductors

FITNESS

OPEN WORKOUT

20.1

10 rounds for time of:

8 Ground-to-Overheads

10 Bar-facing Burpees

BURNOUT

AMRAP 10′

250/200m row
12 reverse burpees
12/10 cal.skierg

AMRAP 10′
100 double unders/200 jump rope
15 wall balls
15 weighted sit ups

AMRAP 10′
15 slam balls
20 weighted lunges
15 push ups

FITNESS

STRENGTH AND LEG CONDITIONING
Emom 15′
1. sled push 30m
2. 8 bulgarian split squat(each leg)
3.8 strict t2b straight legs if possible
4.30” weighted wallsit
5.6 single leg deadlift(each leg)

WOD
For time:
30-20-10
t2b
cal bike
hand release push ups
BURNOUT

FOR TIME

TEAM OF 2

2 ROUNDS
PARTNER A:250 m row
PARTNER B:max reps v-sit ups
then switch

2 ROUNDS
PARTNER A:250 m run
PARTNER B:max reps burpees
then switch

2 ROUNDS
PARTNER A:250 m ski
PARNTER B:max reps box jumps

2 ROUNDS
PARTNER A:80 double unders
PARTNER B:max reps mountain climbers

FITNESS

CORE STRENGTH

3 rounds of
10 v-ups + 8 one leg v-up(each leg) + 6 v-up open
legs + 10 hollow rocks
30” side plank on bench(R)
30” side plank on bench(L)

SKILL: snatch

WOD
Amrap 14′
6 power snatch(60/40)
12 box step over(2x25kg/2×12.5kg)
400m run

BURNOUT

EMOM 30′

-15 swings
-8 half man makers
-12 box step overs
-20 seated leg lifts over slam ball
-20 slam balls

MOBILITY

Traps

Chest

Hamstrings

FITNESS

STRENGTH
3 sets of
6 strict pull ups
12 floor press tempo(32×1)

SKILL: Hspu/hanstand hold / handstand walk

WOD
10-9-8-7-6-5-4-3-2-1
hspu
devil presses (20/10)
*35 du between sets

BURNOUT

TEAM OF 2

AMRAP 32′
30 jumps over partner
30 v-sit ups
60 double unders/120 jump rope
60m sled push
30 calories bike
30 calories air runner
60 weighted lunges
60 russian twists

FITNESS

STRENGTH

Every 2′ for 10′
3 front squat 85%

TEAM OF 2
WOD
For time:
3 rounds of:
10 bear complex ( 1power clean+1 front squat
1 push press+ 1 back squat
1 back rack push press(70/50))
30 burpee box over
Then
2 rounds of:
40 pull ups
40 wallballs

BURNOUT

FOR TIME

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

then

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

FITNESS

HERO WOD
”THE CHIEF”

5 Rounds of:
3′ amrap
3 power cleans (60/40)
6 push up
9 squat

rest 1′ between rounds

Accessory:
3 rounds of
6 turkish get ups
20 hollow rocks

MOBILITY

Neck

FITNESS

STRENGTH
Emom x 12′
1.15 v-ups
2. 30” weighted plank
3. 30” max around the world

WOD
Amrap 15′
20 wallball
15/12 cal ski/row
10 half man maker
15/12 cal ski/row

BURNOUT

EMOM 30′
-30m heavy sled push(increase 5 kg every round)
-12/10 calories air runner
-12 burpees
– plank
-12/10 calories bike
-rest