WOD
CF FITNESS
Strength
Every 90sec for 12min
1 x Clean Pull
1 x Hang Squat Clean
2 x Front Squats
Build Up
Workout
Team of 2
AMRAP 17min
Buy in : 100 x Hang Power Cleans 50-40/35-25
Then,
40 x Calories
40 x Push Jerks
40 x Pistols
40 x DU/80 x SU (Each)
ULTIMATE BURNOUT
Team of 2
AMRAP 4min
Max Cal Ski
Rest 1min
AMRAP 4min
Max Reps Wall Balls
Rest 1min
AMRAP 4min
Max Reps Dual DB Devil Press
Rest 1min
AMRAP 4min
Max Cal Row
Rest 1min
AMRAP 4min
Max Cal Bike
Rest 1min
AMRAP 4min
Max Reps Burpee Box Jump Over
Rest 1min
CF FITNESS
Strength
Every 2min for 10min
Front Squat
1 set= 5 reps 70%
2 set= 3 reps 80%
3 set= 2 reps 85%
4 set= 1 rep 90%
5 set= 1 rep 100%
Workout
11-9-7-5
Power Snatches 60/40
22-18-14-10
Pull ups
15-15-15-15
Calories
ULTIMATE BURNOUT
Team of 2
For Time
50 x Cal Ski
50 x Wall Balls
50 x Hand Release Push ups
50 x Cal Row
50 x Dual DB Thrusters
50 x Sit ups
50 x Dual DB Lunges
50 x Cal Bike
50 x Burpee Box Jumps
50 x V ups
CF FITNESS
Skill: HS Walk
Workout
4 Rounds of
15m HS Walk
15/12 x Calories
20 x Single DB Box Step up
30 x Single Arm DB Hang Clean and Jerk 22.5/15
Core Strength
2 Sets of
1min Weighted Sit ups
1min Russian Twists
1min Plank Hold
1min Rest
ULTIMATE BURNOUT
every 5 for 30
1) 1000/800m ski
2) 21-15-9
Down Ups
Goblet Squats
3) 1000/800m row
4) 21-15-9
V uPS
Sit ups
Russian Twists (X2 Reps)
5) 2000/1500m bike
6)21-15-9
trx rows
box jumps
CF FITNESS
Strength
Every 90sec for 12min
1 x Snatch Pull
1 x Hang Power Snatch Above Knee
1 x Hang Power Snatch Below Knee
3 x Overhead Squats
Workout
3 Rounds of
40 x DU/80 x SU
30 x Wall Balls
20/16 x Calories
10 x Power Snatches 60/40
ULTIMATE BURNOUT
3 Rounds of
300m/250m Ski
20 x Dual DB Lunges
20 x Dual DB Hang Snatches
Then,
3 Rounds of
300m/250m Row
20 x Dual DB Deadlifts
20 x Dual DB Push Press
Then,
3 Rounds of
600m/500m Bike
20 x Push ups
20 x Sit ups
Cap for each workout
10min
CF FITNESS
Strength
Every 2min for 10min
Back Squat
1 set= 5 reps 70%
2 set= 3 reps 80%
3 set= 2 reps 85%
4 set= 1 rep 90%
5 set= 1 rep 100%
Workout
For Time
10-9-8-7-6-5-4-3-2-1
Deadlifts 100/70
20-18-16-14-12-10-8-6-4-2
Toes To Bar
ULTIMATE BURNOUT
Every 3min for 30min
1) 300m Ski + 300m Row
2) 20 x Wall Balls+15 x Medball Sit ups+ 10 x Push ups
3) 1000m Bike
4) 20 x Box Jumps + 20 x KB Deadlifts
5) 50 x Mountain Climbers+30 x Russian Twists+15 x V ups
CF FITNESS
Strength
3 Sets of
7-10 x Wall Facing HSPU
5-10 x Medball Strict Toes To Bar
12+12 x Single Arm Ring Rows
30sec HS Hold
Workout
3 Sets of
AMRAP 6min
6 x HSPU
8 x Single Arm DB Clean and jerk 22.5/15
10 x Box Jumps
12/10 x Calories
Rest 1min Between sets
ULTIMATE BURNOUT
EMOM x 30min
1) 45sec Ski
2) 8-10 x Dual DB Hang Snatches+8-10 x Dual DB Lunges
3) 45sec Row
4) 10-15 x Burpees
5) 45sec Bike
6) 20 x Sit ups
CF FITNESS
Strength
Every 90sec for 12min
1 x Clean Pull
1 x Hang Power Clean
1 x Hang Squat Clean
1 x Front Squat
Workout
Team of 2
AMRAP 18min
42-30-18
Calories
Front Rack Lunges 50/35
Burpees Over Bar
Power Cleans 50/35
ULTIMATE BURNOUT
Team of 2
AMRAP 10min
300m Ski
10-20-30-40..etc
Partner Wall Balls
Push ups
Rest 1min
AMRAP 10min
300m Row
10-20-30-40…etc
KB Step up
KB Swings
Rest 1min
AMRAP 10min
600m Bike
10-20-30-40..etc
Sit ups
Down ups
CF FITNESS
Strength
Every 2min for 10min
Front Squat
1 set= 5 reps 75%
2 set= 3 reps 80%
3 set= 2 reps 85%
4-5 set=1-2 reps 90%
Workout
For Time
3 Rounds of
15 x Clean and Jerk 50/35
60 x DU/120 x SU
15 x Burpee Box Jump Over
ULTIMATE BURNOUT
AMRAP 4
10 2 db thrusters
10 burpees
Rest 2
Emom 4
12/10 cal ski
AMRAP 4
10 hand release pushups
10 jump lunges
Rest 2
Emom 4
12/10 cal row
Rest 2
AMRAP 4
10 kb swings
10 trx rows
Rest 2
Emom 4
12/10 cal bike (damper 10)
CF FITNESS
Skill: Bar Muscle up
Workout
AMRAP 22min
12/10 x Calories
12 x Single DB Front Rack Lunges
4 x Single Arm DB Devil Press
1.2.3.4.5.6.7.8…etc
Bar Muscle ups
ULTIMATE BURNOUT
Team of 2
AMRAP 10min
500m Ski
Partner A: Meters On Ski
Partner B: Farmers Hold
40 x KB/DB Deadlifts
40 x Reverse Lunges
Rest 1min
AMRAP 10min
500m Row
Partner A: Meters On Row
Partner B: Dual DB OH Hold
40 x Front Squats
40 x Dual DB Push Press
Rest 1min
AMRAP 10min
1000m Bike
Partner A: Meters On Bike
Partner B: Push up Hold
40 x Sit ups
40 x Push ups
CF FITNESS
Strength
Every 90sec for 15min
1 x Snatch Pull
1 x Hang Squat Snatch
1 x Overhead Squat
1 x Power Snatch
Build Up
Workout
For Time
1000m Run/1000m Row/2000m Bike
150 x DU/300 x SU
30 x Power Snatches 60/40
ULTIMATE BURNOUT
Amrap 5min
250m ski
10-15 jumping squats
Rest 1min
Amrap 5min
250m row
8 single arm db hang clusters
Rest 1min
Amrap 5min
300m bike
15 sit ups
Rest 1min
Amrap 5min
15 kb swings
15 trx rows
Rest 1min
1min Russian twists
1min flutter kicks
1min lying leg raises
1min toes touches
1min plank hold
CF FITNESS
Strength
Every 2min for 10min
Back Squat
1 set= 5 reps 75%
2 set= 3 reps 80%
3 set= 2 reps 85%
4-5 set=1-2 reps 90%
Workout
Open 17.4
AMRAP 13min
55 x Deadlifts 100/70
55 x Wall Balls
55 x Calories
55 x HSPU
ULTIMATE BURNOUT
Team of 2
AMRAP 30min
Buy In: 80 x Calories (Bike/Row/Ski)
80 Dual KB/DB Deadlifts
80 x Down Ups
Then,
In The Remaining Time
40 x Sit ups
40 x Box Jumps
40 x Single Arm DB Devil Press
CF FITNESS
Strength
3 Sets of
2 x Wall Walks
5-7 x Wall Facing HSPU
5 x Strict Toes To Bar
10 x Around The World
Workout
AMRAP 17min
15 x Calories
30 x Single Arm DB Snatches
15 x Box Jump Over
30 x Toes To Bar
ULTIMATE BURNOUT
EMOM x 30min
1) 200m Ski
2) 8-12 x Dual DB Hang Snatches + Dual DB Thrusters
3) 200m Row
4) 10 x Renegade Rows+ 10 x Push ups
5) 400m Bike
6) Rest
CF FITNESS
Strength
Every 90sec for 9min
1 x Power Clean
1 x Hang Squat Clean
1 x Front Squat
Build up
Workout
2 Rounds of
75 x Calories
50 x DU/100 x SU (Each)
40 x Burpees Over Bar
30 x Hang Clusters 60/40
ULTIMATE BURNOUT
Team of 2
AMRAP 30min
30-20-10
Wall Balls
Push Ups
Lunges X2
Then,
30-20-10
Cal Ski
Cal Row
Sit ups
Then
30-20-10
KB Swings
Cal Bike
Burpees/Down ups
CF FITNESS
Strength
Every 2min for 10min
Front Squat
1 set= 5 reps 70%
2 set= 3 reps 75%
3 set= 3 reps 80%
4-5 set=2 reps 85%
Workout
50 x Calories
20 x Pull ups
40 x Deadlifts 50-40/35-25
20 x Pull ups
30 x Front Squats
20 x Pull ups
20 x Power Cleans
20 x Pull ups
10 x Thrusters
20 x Pull ups
500m Run
ULTIMATE BURNOUT
Team of 2
40-30-20-10
Wall balls
Cal bike
Dual db clean and jerk
Cal ski
Box jumps
CF FITNESS
Skill: HS Walk
Workout
EMOM x 12min
1) 7.5m HS Walk
2) 10 x Burpee Box Jumps Over
3) 14/12 x Calories
4) Rest
Rest 2min
EMOM x 12min
1) 3-5 x Wall Walks
2) 10 x Burpee Box Jump Over
3) 20 x KB Swings 24/16
4) Rest
ULTIMATE BURNOUT
5 Sets of
40sec ON 20sec OFF
Cal Ski
Rest 30sec
5 Sets of
40sec ON 20sec OFF
Single DB Snatches
Rest 30sec
5 Sets of
40sec ON 20sec OFF
Cal Row
Rest 30sec
5 Sets of
40sec ON 20sec OFF
Burpees Over Line
Rest 30sec
5 Sets of
40sec ON 20sec OFF
Cal Bike
Rest 30sec
Then After Party
Alternate Tabata 8 Sets
20sec ON 10sec OFF
Plank Hold
Sit ups/V Ups
CF FITNESS
Strength
Every 90sec for 9min
3 x Split Jerk
Build up
Workout
6 Rounds of
21 x DU/42 x SU
15/12 x Calories
9 x Thrusters 50/35
ULTIMATE BURNOUT
EMOM x 30min (40sec ON 20sec OFF)
1) KB Swings
2) Plank To Push up+ 1 x Push up
3) 2 x Sit ups+2 x V Ups
4) Burpee Broad Jumps
5) Walking Lunges 4 Steps Front 4 Steps Back
6) Calories
CF FITNESS
Strength
Every 2min for 10min
Back Squat
1 set= 5 reps 70%
2 set= 3 reps 75%
3 set= 3 reps 80%
4-5 set=2 reps 85%
Workout
3 Rounds of
12 x Power Snatches 50-40/35-25
21 x Wall Balls
Then,
3 Rounds of
250m Run
21 x Burpee Over Bar
ULTIMATE BURNOUT
AMRAP 7min
8/5 x Cal Ski
5-10-15-20….etc
Wall Balls
Rest 1min
AMRAP 7min
8/5 x Cal Row
4-8-12-16-20…etc
Single Arm DB Hang Clean and Jerk
Rest 1min
AMRAP 7min
8/5 x Cal Bike
1-2-3-4-5-…etc
Burpee Box Jump Over
Rest 1min
AMRAP 7min
8 x Trx Row To Jumping Squats
5-10-15-20…etc
Sit ups/ V Ups
CF FITNESS
Strength
3 Sets of
2 x Wall Walks
6 x Wall Facing HSPU
20sec Wall Facing HS HOLD
3-6 x Strict Toes to bar
10-20sec L Sit
45sec Plank Hold
Workout
AMRAP 15min
15/12 x Calories
15 x Toes To Bar
15 x Box Jump Over
15 x HSPU
ULTIMATE BURNOUT
4 Rounds of
40sec ON 20sec Off
Max Cal Ski
Rest 1min
4 Rounds of
40sec ON 20sec Off
Burpee Broad Jump
Rest 1min
4 Rounds of
40sec ON 20sec Off
Max Cal Row
Rest 1min
4 Rounds of
40sec ON 20sec Off
20sec Vups
20sec Sit ups
Rest 1min
4 Rounds of
40sec ON 20sec Off
Max Cal Bike
Rest 1min
4 Rounds of
40sec ON 20sec Off
20sec Plank to Push ups
20sec Mountain Climbers
CF FITNESS
Strength
Every 90sec for 12min
Find a Heavy Bella Complex
1 x Clean ( Power or Squat)
1 x Jerk
1 x Front Squat
1 x Jerk
Build Up
Workout
AMRAP 20min
40 x Calories
40 x DU/80 x SU (each)
20 x Hang Power Cleans 70-50/45-35
20 x Push Jerks
20 x Front Rack Lunges
ULTIMATE BURNOUT
Team of 2
For Time
2 Rounds of
500m Ski
40 x Burpees
40 x Wall Balls
Then,
2 Rounds of
600m Row
40 x Dual DB Push Press
40 x Dual DB Lunges
Then,
2 Rounds of
1500m Bike
50 x KB Swings
50 x Push Ups
CF FITNESS
Strength
Every 2min for 10min
Front Squat
1 set= 5 reps 65%
2 set= 5 reps 70%
3 set= 3 reps 75%
4-5 set=3 reps 80%
Workout
Team of 2
AMRAP 18min
Partner A: Calories
Partner B: 30 x DU/60 x SU
9 x Burpees Over Bar
7 x Thrusters 40/25
Change Positions Every you complete a full round
your score is your max calories and full rounds
ULTIMATE BURNOUT
Tabata 8 sets
20sec ON 10sec OFF
Rest 1min between each exercise
1) Row
2) Box Jumps
3) KB Swings
4) Ski
5) Burpees
6) Plank Hold
CF FITNESS
Skill: HS Walk
EMOM x 20min
1) 10m HS Walk
2) 15 x Toes To Bar
3) 15-20 x Wall Balls
4) 18/14 x Calories
5) Rest
Strength
3 Sets of
10 x Zottsman Curls
10 x Rings Tricep Extension
ULTIMATE BURNOUT
Team of 2
For Time
80 x Cal Ski
80 x Synchro Squats
80 x Push ups
80 x Cal Row
80 x Single Arm DB Hang Snatches
80 x Single DB Step up
80 x Cal Bike
CF FITNESS
Strength
Every 90sec for 12min
1 x Snatch Pull
2 x Hang Power Snatches
1 x Power Snatch
Build up
Workout
3 Rounds of
250m Run
75 x DU/150 x SU
12 x Power Snatches
8 x Burpee Box Jumps
ULTIMATE BURNOUT
every 5 minutes for 30 minutes
1)4min Max cal row
2) amrap 4
10 1 arm db thrusters
+
10 goblet lunges
+
5 down ups
3)4min max cal ski
4)amrap 4min
15 situps
+
10 air squats
+
30 Mountain Climbers
5) 4min max cal bike
6) 4min Max Reps Burpees
CF FITNESS
Strength
Every 2min for 10min
Back Squat
1 set= 5 reps 65%
2 set= 5 reps 70%
3 set= 3 reps 75%
4-5 set=3 reps 80%
Workout
10-9-8-7-6-5-4-3-2-1
Deadlifts 100/70
1-2-3-4-5-6-7-8-9-10
HSPU
ULTIMATE BURNOUT
1) amrap 10
250m ski
20 goblet lunges
15 kb swings
rest 2
2) amrap 10
250m row
20 jump squat
15 Trx Rows
rest 2
amrap 10
500m Bike
20 vups
15 hand release pushups
CF FITNESS
Skill: Bar Muscle up
Workout
4 Rounds of
6 x Bar Muscle ups
8 x Dual DB Hang Snatches
10 x Dual DB Front Squats
12 x Calories
14 x Box Jumps
Core Strength
Coach Choice
ULTIMATE BURNOUT
Every 2min for 30min
1) 200m Ski+ 15-20 x Wall Balls
2) 15 x Dual DB Hang Snatches+20 x Dual DB Lunges
3) 200m Row+10-15 x Burpees
4) 1000m Bike
5) 30 x Sit ups+ Max Plank Hold
CF FITNESS
Strength
Find in 15min A Heavy Single Rep
Clean and Jerk
Workout
Team of 2
For Time
250m Run Together
40-30-20-10
Power Cleans 70/45
Burpees Over Bar
ULTIMATE BURNOUT
Team of 2
2 Sets of
3min Max Cal Ski
3min Max Reps Dual DB Hang Snatches
3min Max Cal Row
3min Max Reps Burpee Box Jumps
3min Max Cal Bike
CF FITNESS
Strength
Every 2min for 10min
Front Squat
1 set= 7 reps 60%
2 set= 5 reps 65%
3 set= 5 reps 70%
4-5 set= 3 reps 75%
Workout
6 Rounds of
250m Run
10 x KB Swings 24/16
6 x Pull ups
5 x Clean and Jerks 60/40
ULTIMATE BURNOUT
For Time
10 x Burpees
10 x Push ups
10 x Squats
1000m Ski
20 x Burpees
20 x Push ups
20 x Squats
1500m Row
30 x Burpees
30 x Push ups
30 x Squats
2000m Bike
40 x Burpees
40 x Push ups
40 x Squats
CF FITNESS
Skill: Ring Muscle ups
AMRAP 20min
14/12 x Calories
10 x Single Arm DB Hang Clean and Jerks 22.5/15
8 x Burpees Over DB
4 x Ring Muscle ups
Core Strength
30-20-10
Russian Twists
Hollow Side To Side Crunches
Frog Glute Pumps
ULTIMATE BURNOUT
2 Sets of
2min Max Cal Ski
2min Max Reps Wall Balls
2min Max Cal Row
2min Max Reps Devil Press
2min Max Cal Bike
2min Max Reps Lunges
2min Rest
CF FITNESS
Strength
Every 90sec for 12min
1 x Snatch Pull
2 x Hang Power Snatches
2 x Power Snatches
Build up
”Snatch with Annie”
50-40-30-20-10
Double Unders/Single Unders (X2)
25-20-15-10-5
Toes To Bar
5-4-3-2-1
Power Snatches 60/40
ULTIMATE BURNOUT
4 Rounds of
1min Max Cal Ski
1min Max Reps Dual DB Hang Squat Cleans
1min Rest
1min Max Cal Row
1min Max Reps Push ups
1min Rest
1min Max Cal Bike
1min Max Reps Box Jump Over
1min Rest
CF FITNESS
Strength
Every 2min for 10min
Back Squat
1 set= 7 reps 60%
2 set= 5 reps 65%
3 set= 5 reps 70%
4-5 set= 3 reps 75%
Workout
5 Rounds of
250m Run
21/18 x Calories
15 x Hand Release Push ups
9 x Deadlifts 100/70
ULTIMATE BURNOUT
Team of 2
30 x Burpee Ove Partner*
*Partner Plank Hold
100 x Partner Synchro Taps
2000m Bike
40 x Burpee Ove Partner*
*Partner Plank Hold
100 x Synchro Squats
1500m Row
50 x Burpee Ove Partner*
*Partner Plank Hold
100 x Sit ups
1000m Ski
Strength
3-4 Sets of
”Push Complex”
2 x Wall Walks
4 x Wall Facing HSPU
10 x Wall Facing Shoulder Taps
10sec Wall Facing HS Hold
3-4 Sets of
”Pull+Core Complex”
2 x Strict Pull ups
3 x Strict Toes To Bar
4 x Arould The World
10sec Hang Position Hold
Workout
3 Rounds of
30 x Toes To Rings
30 x Box Jumps
20 x Wall Balls
20 x Single Arm DB Snatches 22.5/15
ULTIMATE BURNOUT
Every 2min for 30min
1) 300m Ski
2) 20 x KB Swings+20 x KB Lunges
3) 300m Row
4)10 x Push ups
15 x V Ups
20 x Sit ups
5) 600m Bike
CF FITNESS
Strength
Every 2min for 12min
1 x Clean Pull
2 x Hang Squat Cleans
1 x Push Jerk
2 x Front Squats
Build up
Workout
Team of 2
For Time
40 x Hang Squat Cleans (60/40)
21 x Synchro Burpees
150 x DU /300x SU
50 x Push Jerks
15 x Synchro Burpees
100 x DU /200 x SU
60 x Front Squats
9 x Synchro Burpees
50 x DU /100 x SU
ULTIMATE BURNOUT
Team of 2
2 Rounds of
30 x Cal Ski
40 x Wall Balls
Then,
2 Rounds of
30 x Cal Row
20 x Burpee Box Jump Over
Then,
2 Rounds of
30 x Cal Bike
20 x Dual DB Thrusters
CF FITNESS
Strength
Every 2min for 12min
2 x Front Squats
Build Up
Find a Heavy 2rep Front Squats
Workout
AMRAP 20min
40 x DU/80 x SU
20/15 X Calories
15 x Box Jump Over
10 x Push ups
10 x Deadlifts 80/50
ULTIMATE BURNOUT
EMOM x 30min
1) 45sec Max Ski
2) 20 x KB Swings
3) 45sec Max Cal Row
4) 10-20 x Box Jumps
5) 45sec Max Cal Bike
6) 45sec Plank Hold
CF FITNESS
Strength
3 Sets of
10+10 x Split Squats
30sec Wall Sit
10 x Dual DB Romanian Deadlifts
40sec One Arm Push Up Hold(20+20)
Skill: HSPU
AMRAP 15min
5 x HSPU
10/8 x Calories
5 x Dual DB Devil Press
10 x Dual DB Box Step up
ULTIMATE BURNOUT
AMRAP 10min
250m Run
6 x Single Arm DB Devil Press
12 x Walking Lunges
Rest 1min
AMRAP 10min
30 x DU/60 x SU
6 x 7.5m Shuttle Run
2.4.6.8.10.12…etc
Burpee To Jump Squat
Rest 1min
AMRAP 10min
5.10.15.20…etc
Cal Ski
Cal Row
Sit ups
CF FITNESS
Strength
Every 90sec for 12min
3 x Hang Power Cleans
2 x Push Jerks
Build Up
Workout
For Time
1-2-3-4-5-6-7-8-9-10
Hang Power Cleans 70-50/45-35
10-9-8-7-6-5-4-3-2-1
Push Jerk
ULTIMATE BURNOUT
Team of 2
AMRAP 6min
100 x Wall Balls
Max Cal Ski
Rest 1min
AMRAP 6min
100 x Dual DB Lunges
Max Cal Row
Rest 1min
AMRAP 6min
100 x Dual DB Hang Snatches
Max Cal Bike
Rest 1min
AMRAP 6min
100 x Sit ups
Max Reps Burpees
CF FITNESS
Strength
Every 90sec for 12min
3 x Hang Squat Snatches
Build up
Workout
AMRAP 15min
5 x Power Snatches 50/35
10 x Burpees Over Bar
15 x Wall Balls 9/6
ULTIMATE BURNOUT
Every 2 min for 30 min
1) 250/200m row+50 mountain climbers
2) 250/200m ski+15 KB Swings
3) 15 wall balls+20 Down Ups
4) 2 rounds 12 sit ups+12 v-ups+12 lunges
5) 500m Bike
CF FITNESS
Strength
3 Sets of
3 x Wall Walks + 10sec Wall Facing HS Hold
6 x Strict Chin Ups
8 x Dual DB Deficit Hollow Push ups
40sec Hollow Hold
Workout
9-7-5
Wall Walk Complex *
21-15-9
Dual DB Front Squats 2×25/2×15
Box Jumps
25-25-25
Calories
* (1Rep=1 x Wall Walk +1 x Wall Facing HSPU)
ULTIMATE BURNOUT
Every 2min for 20min
1) 90sec Max Cal Ski
2) 12-9-6
KB Swings
Down Ups
3) 90sec Max Row
4) 12-9-6
Dual DB Hang Snatches
Jumping Squats
5) 90sec Max Bike
Rest 1min
AMRAP 8min
10.20.30..etc
Sit ups
Scissor Kicks
Mountain Climbers
Russian Twists
CF FITNESS
Strength
Every 2min for 10min
2 x Back Squats
Build up
Find a Heavy 2rep Back Squats
Workout
Team of 2
3 Rounds of
250m Run Together
100 x DU/200 x SU
60 x Toes To Bar
30 x Power Cleans 60/40
ULTIMATE BURNOUT
Team of 2
For Time
1200m Ski
60 x Wall Balls
90 x Push ups
1200m Row
60 x Burpees
90 x Lunges
1200m Bike
120 x Sit ups
CF FITNESS
Strength
Every 90sec for 12min
2 x Power Clean and Push Jerk
Build Up
Find a heavy 2rep Clean and Jerk
NO TNG
Workout
10-9-8-7-6-5-4-3-2-1
Clean and Jerk 60/40
Burpees Over Bar
ULTIMATE BURNOUT
Team of 2
For Time
4000m Row/Ski/8000m Bike
*Every 400m Row/Ski/800m Bike
Complete Each Athlete
5 x Burpee Box Jumps
10 x Push ups
15 x Squats
CF FITNESS
Skill: Bar Muscle up
Workout
AMRAP 20min
Buy in: 60 x Single DB Overhead Lunges
Then
4 x Bar Muscle ups
15 x Wall Balls 9/6
4 x Single DB Devil Press 22.5/15
15/12 x Calories
Accessory Strength
3 Sets of
12 x Dual DB Hammer Curls
12 x Dual DB Skull Crushers
ULTIMATE BURNOUT
Every 3min for 30min
1) 40/30 x Cal Ski
2) 30 x Burpees
3) 40/30 x Cal Row
4) 15-12-9
KB Swings
Goblet Squats
5) 40/30 x Cal Bike
CF FITNESS
Strength
Every 2min for 10min
3 x Pause Front Squats
Pause 3sec at the bottom
Workout
3 Rounds of
500m Run
15-12-9
HSPU
9-7-5
Front Squats 70/45
ULTIMATE BURNOUT
Team of 2
AMRAP 25min
500m Ski
50 x Wall Balls
50 x Push ups
500m Row
50 x DB Box Step up
50 x Sit ups
1000m Bike
CF FITNESS
Strength
Every 90sec for 12min
3 x Hang Power Snatches
Build a heavy 3 rep
Workout
3 Rounds of
100 x DU/200 x SU
30/24 x Calories
20 x Box Jumps
10 x Hang Power Snatches 40/25
ULTIMATE BURNOUT
EMOM x 30min
1) 14/12 x Cal Ski
2) 12 x Dual DB Hang Squat Cleans
3) 14/12 x Cal Row
4) 12 x Dual DB Hang Snatches
5) 14/12 x Cal Bike
6) Rest
CF FITNESS
Strength
3 Sets of
3-5 x Wall Facing HSPU
5-8 x Strict Toes To Bar
5-10 x Strict Ring Dips
30sec Hollow Hold
Workout
4 Sets of
AMRAP 4min
8 x HSPU
12 x Dual DB Snatches 20/12.5
18 x Dual DB Front Squats
Max Reps Burpees To Target
Rest 1min Between sets
ULTIMATE BURNOUT
Every 2min for 20min
1) 300m Ski
2) 10 x Dual DB Push Press
20 x Dual DB Lunges
3) 300m Row
4) 15 x TRX Rows
15 x Jumping Squats
5) 600m Bike
Rest 1min
AMRAP 8min
20 x Sit ups
30 x Scissor Kicks
20 x V Ups
30 x Russian Twists
CF FITNESS
Strength
Every 2min for 12min
3 x Hang Squat Cleans
Build a heavy 3 rep
Workout
Team of 2
I GO YOY GO
8 Rounds of Cindy
Then,
500m Run Together
Then,
I GO YOU GO
8 Rounds of
8 x Hang Power Cleans 50/35
10 x Thrusters
ULTIMATE BURNOUT
Team of 2
AMRAP 30min
10.20.30.40.50…etc
Cal Ski
Wall Balls
Cal Row
Push ups
Cal Bike
KB Swings
Burpee Box Jumps
CF FITNESS
Strength
Every 90sec for 12min
3 x Back Squat 75-80%
Workout
4 Rounds of
9 x Snatches 50/35
15 x Burpee Box Jumps
21 x Wall Balls
50 x DU/100 x SU
ULTIMATE BURNOUT
Team of 2
For Time
1000m Ski
100 x Wall Balls
1000m Row
80 x Dual DB Hang Snatches
2000m Bike
60 x Burpee Box Jumps
CF FITNESS
Skill: HS Walk
Workout
2 Rounds of
250m Run
15m HS Walk
30 x Single Arm DB Hang Snatches
Then,
2 Rounds of
16/14 x Calories
30 x Goblet Squats
Then,
2 Rounds of
250m Run
15m HS Walk
10 x Single Arm DB Devil Press
ULTIMATE BURNOUT
Every 2min for 20min
1) 300m Ski
2) 10 x Dual DB Hang Cleans
10 x Dual DB Front Squats
10 x Dual DB Push Press
3) 300m Row
4) 10 x Down Ups
20 x Jumping Lunges
5) 600m Bike
Rest 2min
Core Strength
AMRAP 10min
20 x DB Pull Throughs
20 x Leg Lifts Over DB
20 x Sit ups
20 x DB Glute Bridges
30sec Plank Hold
CF FITNESS
Strength:
Every 2 min for 10 min
Deadlift find 5 RM
Fore time:
20-15-10-5
wall ball
power clean
pull ups
50-70/35-45kg
rest 3 min
THEN
5-10-15-20
burpees over bar
sumo dlhp
30-40/25-30kg
ULTIMATE BURNOUT
EMOM x 30min
1) 45sec Max Cal Ski
2) 10-20 x Single DB Box Step up
3) 45sec Max Cal Row
4) 20 x Push ups
5) 45sec Max Cal Bike
6) 20 x KB Swings
CF FITNESS
Strength
Every 90sec for 12min
Back squat
Set 1-2: 5 reps 75%
Set 3-4: 3 reps 80%
Set 5: 2-3 reps 85%
Set 6: 2 reps 90%
20 min amrap:
3 bear complex
6 toes to bar
9 KB swings
45 du
*Bear Compex:
1 power clean
1 front squat
1 jerk
1 back squat
1 back jerk
ULTIMATE BURNOUT
AMRAP 10min
5.10.15.20..etc
Cal Ski
10 x Single Arm DB Snatches
Rest 1min
AMRAP 10min
5.10.15.20.25..etc
Cal Row
4 x Single Arm DB Devil Press
Rest 1min
AMRAP 10min
5.10.15.20…etc
Cal Bike
8 x Box Jumps
CF FITNESS
Strength
3 Sets of
10+10 x Single Arm Ring Rows
10 x Dual DB Arnold Press
10 x Around The World
Workout
EMOM x 20min
1) 18/15 x Calories
2) 15 x Box Jump Over
3) 10-15 x HSPU
4) 20 x Single Arm DB Hang Cleans 30/20
5) Rest
ULTIMATE BURNOUT
Every 3min for 30min
1) 30 x Cal Ski
2) 15-12-9
Dual DB Push Press
Dual DB Front Squats
3) 35 x Cal Row
4) 21-15-9
TRX Rows
Jumping Squats
5) 40 x Cal Bike
CF FITNESS
Strength
Every 90sec for 12min
1 x Squat Clean
1 x Hang Squat Clean
2 x Front Squats
2 x Jerks
Team of 2
Workout
AMRAP 18min
Buy in: 100 x DU/200 x SU (EACH)
100 x Calories
100 x Burpees Over Bar
Then,
Max Rounds
I GO YOU GO
6 x Chest to bar/Pull ups
6 x Power Cleans 60/40
6 x Push Jerks
ULTIMATE BURNOUT
Team of 2
AMRAP 12min
250m Run Together
100 x DU/200 x SU
20 x Burpee Broad Jumps
Rest 1min
AMRAP 12min
60 x Wall Balls
50 x Single Arm DB Hang Snatches
40 x Burpee Box Jumps
Rest 1min
2min Max Cal Ski
2min Max Cal Row
2min Max Cal Bike
CF FITNESS
Strength
Every 2.30min for 10min
10 x Back Squats
All Sets Lightweight
50-65%
Workout
2-4-6-8-10-12-10-8-6-4-2
Hang Squat Clean 40/25
Thrusters
Burpees Over Bar
ULTIMATE BURNOUT
Team of 2
Annie go for Ski
50-40-30-20-10
Sit ups
Cal Ski
Then,
Row with Ingrid
I GO YOU GO
10 Rounds of
6 x Dual DB Hang Snatches
6 x Cal Row
Then,
Bike With Ellen
60 x Cal Bike
60 x Dual DB Thrusters
60 x Burpees
CF FITNESS
Skill: HS Walk
Workout
EMOM x 25min
1) 7.5m HS Walk
2) 1 Round Cindy
3) 14/12 x Calories
4) 10-14 x Dual DB Box Step Over
5) Rest
ULTIMATE BURNOUT
Team of 2
AMRAP 4min
Max Cal Ski
Rest 1min
AMRAP 4min
Max Reps Wall Balls
Rest 1min
AMRAP 4min
Max Cal Row
Rest 1min
AMRAP 4min
Max Reps Burpee Box Jump Over
Rest 1min
AMRAP 4min
Max Cal Bike
Rest 1min
AMRAP 4min
Max Plank Hold
CF FITNESS
Strength
Every 2min for 10min
5 x Deadlifts
All Sets 70-75%
Workout
Team of 2
3 Rounds of
20 x Synchro Facing Burpees Over DB
30 x Calories
40 x Single Arm DB Hang Clean and Jerk
Then,
150 x Dual DB Front Rack Lunges
ULTIMATE BURNOUT
AMRAP 10min
5.10.15.20.25..etc
Push ups
Sit ups
Burpees
Squats
Rest 2min
AMRAP 10min
5.10.15.20.25…etc
Cal Ski
Cal Row
Cal Bike
Rest 2min
AMRAP 10min
5.10.15.20.25…etc
KB Swings
KB Lunges
KB Pull Throuhgs
CF FITNESS
Strength
Every 90sec for 12min
2 x Power Snatches
2 x Squat Snatches
Build up
Workout
4 Rounds of
8 x Power Snatches 60/40
24 x Wall Balls
250m Run
ULTIMATE BURNOUT
Every 10min for 30min
30 x Cal Ski
40 x Single Arm DB Snatches
30 x Cal Row
40 x Push ups
30 x Cal Bike
CF FITNESS
Strength
4 Sets of
10+10 x Single Arm Ring Rows
15 x Dual DB Romanian Deadlifts
20sec+20sec Single Leg Wall Sit
Workout
Sets of
AMRAP 4min
30 x Calories
30 x Box Jump Over
Max Reps Toes To Bar
Rest 2min
AMRAP 4min
30 x Box Jump Over
30 x Toes To Bar
Max Calories
Rest 2min
AMRAP 4min
30 x Toes To Bar
30 x Calories
Max Reps Box Jump Over
ULTIMATE BURNOUT
Every 2min for 20min
1) 300m Ski
2) 10 x Dual DB Devil Press
3) 300m Row
4) 20 x Dual DB Thrusters
5) 600m Bike
Rest 2min
AMRAP 8min
10,20,30…etc
Sit ups
Russian Twists
Scissor Kicks
CF FITNESS
Strength
Every 2min for 10min
Find a heavy unbroken complex
1 x Hang Power Clean
1 x Jerk
1 x Power Clean
1 x Jerk
1 x Front Squat
1 x Jerk
Workout
Team of 2
AMRAP 17min
2.4.6.8.10..etc
Burpee Bar Muscle up/Burpee Pull up
4.8.12.16.20..etc
Squat Cleans 80/55
*After each set 30 x DU/60 x SU Each
ULTIMATE BURNOUT
Team of 2
Amrap 35min
60 cal ski
60 wall balls
60 push ups
60 sit ups
60 cal row
60 dual db hang snatches
60 dual db lunges
60 cal bike
60 burpee box jumps
CF FITNESS
Strength
EMOM x 10min
2 x Front Squats
All Set 80% of 1RM
Workout
5 Rounds of
10 x Dual DB Bench Press 2×20/2×12.5
10 x Pistols
30 x DU/60 x SU
Then,
5 Rounds of
250m Run
10 x Hang Power Cleans 70-50/45-35
ULTIMATE BURNOUT
AMRAP 7min
8/5 x Cal Ski
5-10-15-20….etc
Wall Balls
Rest 1min
AMRAP 7min
8/5 x Cal Row
4-8-12-16-20…etc
Single Arm DB Hang Clean and Jerk
Rest 1min
AMRAP 7min
8/5 x Cal Bike
1-2-3-4-5-…etc
Burpee Box Jump Over
Rest 1min
AMRAP 7min
8 x Trx Row To Jumping Squats
5-10-15-20…etc
Sit ups/ V Ups
CF FITNESS
Skill: Wall Facing HSPU
Workout
For Time
10 x Wall Facing HSPU
30 x KB Swings (32/24)
10 x Wall Facing HSPU
40 x Toes To Bar
10 x Wall Facing HSPU
50 x Burpee Box Jumps
10 x Wall Facing HSPU
60 x Calories
10 x Wall Facing HSPU
70 x Wall Balls 9/6
Core Strength
Coach Choice
ULTIMATE BURNOUT
emom 30 min
1)200/150m ski
2)10 vups+10 situps
3) 200/150m row
4) 20/15 kb swings
5) 400/300m bike
6) 50″ plank
CF FITNESS
Strength
Every 90sec for 9min
1 x Snatch Pull
1 x Power Snatch
1 x Squat Snatch
Build up
Workout
Team of 2
I GO YOU GO
20 Rounds of
30 x DU/60 x SU
8 x Single Arm Alternate DB Snatches (25/15)
8 x Burpees Over DB
ULTIMATE BURNOUT
Every 10min for 30min
400m Ski
20 x Box Jump Over
400m Row
20 x Dual DB Hang Snatches
800m Bike
CF FITNESS
Strength
Every 2min for 10min
3 x Pause Back Squats
3 x Back Squats
Across all sets 70% of 1RM Back Squat
Workout
EMOM x 20min
1) 18/14 x Calories
2) 8 x Power Snatches 40/25
3) 15-20 x Chest to Bar
4) Rest
ULTIMATE BURNOUT
Team of 2
100 x Cal Ski
50 x Dual DB Devil Press
50 x Sit ups
100 x Cal Row
50 x Dual DB Lunges
50 x Push ups
100 x Cal Bike
CF FITNESS
Strength
3 Sets of
10 x Ring Push ups
5 x Strict Ring Pull ups/Jumping Ring Pull ups
10 x Dual DB Arnold Press
40sec Hollow Hold
Workout
AMRAP 18min
40 x Dual DB Front Rack Lunges (2×25/2×15)
30/20 x Calories
20 x Dual DB Deadlifts
10 x HSPU
ULTIMATE BURNOUT
Every 2min for 30min
1) 350m Ski
2) 350m Row
3) 10-14 x Dual DB Rows
10-14 x Dual DB Push Press
10-14 x Dual DB Front Squats
4) 700m Bike
5) 10-15 x Burpee Box Jumps
CF FITNESS
Strength
Every 2min for 10min
1 x Power Clean
1 x Jerk
1 x Squat Clean
1 x Jerk
Start 65% of 1RM Clean and Jerk
and then Build up
Workout
Team of 2
500m Run Together
Then,
2 Rounds of
100 x DU/200 x SU
45 x Toes To Bar
30 x Squat Cleans (70-50/45-35)
Then,
50 x Clean and Jerks
ULTIMATE BURNOUT
Team of 2
AMRAP 10min
20 x Burpees Over DB
40 x Single Arm DB Hang Clean and Jerks
60 x DB Lunges
Rest 1min
AMRAP 10min
20 x Push usp
40 x Cal Ski
60 x Wall Balls
Rest 1min
AMRAP 10min
20 x Sit ups
40 x Cal Row
60 x Cal Bike
CF FITNESS
Strength
Every 2min for 10min
4 x Pause Back Squats
3sec pause at the bottom
Start from 60% of 1RM
Workout
6-5-4-3-2-1
Wall Walks and step on plate 20/10
*After each set
6 x Power Cleans 60/40
9 x Front Squats
ULTIMATE BURNOUT
Team of 2
For Time
50 x Wall Balls
2000m Ski
50 x Wall Balls
2000m Row
50 x Wall Balls
4000m Bike
CF FITNESS
Skill: Bar Muscle ups
12 Rounds of
3 x Bar Muscle up/6 x Pull ups
6 x HSPU
9 x Dual DB Hang Squat Cleans
12/10 x Calories
ULTIMATE BURNOUT
3 Sets of
1min ON 1min OFF
1) Max Cal Ski
2) Max Reps Single Arm DB Devil Press
3) Max Cal Row
4) Max Reps Single Arm DB Lunges
5) Max Cal Bike
6) Max Reps Burpee Box Jumps
CF FITNESS
Strength
Everu 90sec for 9min
1 x Snatch Pull
1 x Squat Snatch
1 x Overhead Squat
Build up
Workout
For Time
3 Rounds of
250m Run
30/24 x Calories
30 x Wall Balls
30 x KB Swings
ULTIMATE BURNOUT
Team of 2
i go u go
AMRAP 10
10/8 cal ski
Every change 20 alt vups
Rest 2
AMRAP 10
12/10 cal row
Every change 6 burpees
Rest 2
AMRAP 10
15/12 cal bike (damper 10)
Every change 12 dual db thrusters
CF FITNESS
Strength
Every 2min for 10min
5 x Deadlifts
Build Up
Skill: Double Unders
Workout
4 Rounds of
75 x Double Unders
21 x Power Snatches 40/25
15 x Box Jumps
9 x Chest To Bar
ULTIMATE BURNOUT
40sec ON 20sec OFF
Emom 30minutes
1. wallballs
2. Calories ski
3. Burpees jump forward run back
4. Calories row
5. Russian kb swings
6. Calories bike
CF FITNESS
Skill: hswalk
Workout
4 Sets of
AMRAP 4min
20 x Wall Balls
15/12 x Calories
10m HS Walk
Max Reps Burpee To Target
Rest 1min Between Sets
ULTIMATE BURNOUT
4 rounds of
1 min on
30 seconds off
1. box jumps
2. Bike
3. Hand release pushups
4. Row
5. Alt db snatch
6. Ski
CF FITNESS
Strength
Every 2min for 10min
1 x Clean Pull
1 x Hang Power Clean
1 x Hang Squat Clean
1 x Front Squat
1 x Jerk
Build up
Workout
Team of 2
200 x DU/400 x SU
100 x Calories
80 x Toes to Bar
70 x Hang Power Cleans
60 x Push Jerks
60/40kg
ULTIMATE BURNOUT
Team of 2
I GO YOU GO
10 Rounds of
150m Ski
8 x DB Lunges
8 x Burpees
Then,
10 Rounds of
150m Row
15 x Wall Balls
Then,
10 Rounds of
8 x Dual DB Hang Snatches
6 x Dual DB Front Squats
4 x Dual DB Push ups
CF FITNESS
Strength
Every 2min for 10min
Front Squat
Set 1=8 Reps 65%
Set 2=6 Reps 70%
Set 3=4 Reps 75%
Set 4=3 Reps 80%
Set 5=1 Rep 85%
Workout
5 Rounds of
50 x DU/100 x SU
10 x Deadlifts 100/70
15 x HSPU
20/16 x Calories
ULTIMATE BURNOUT
every 3 for 30 minutes
1) 20 Hang Squat clean thrusters
2) 500m ski
3) 25 wall bals + 25 medball situps
4) 500m row
5) 1k bike
CF FITNESS
Skill: Bar Muscle up
Workout
EMOM x 25min
1) 5 x Burpee To Bar Muscle up
2) 15 x Dual DB Thrusters
3) 15 x Box Jump Over
4) 20/16 x Calories
5) Rest
ULTIMATE BURNOUT
EMOM x 30min
1. 15/12 Cal Ski
2. 45sec max reps burpees
3. 15/12 cal row
4. 45sec max reps Wall balls
5. 15/12 cal Bike
6. 45sec Plank hold
CF FITNESS
Strength
Every 90sec For 12min
1 x Snatch Pull
2 x Hang Squat Snatches
2 x Overhead Squats
Build Up
Workout
EMOM x 20min
1) 10 x Hang Power Snatches 40/25
2) 20 x Wall Balls
3) 15/12 x Calories
4) 10 x Burpee Box Jumps
5) Rest
ULTIMATE BURNOUT
AMRAP 30min
250m Ski
30 x Lunges
30 x Mountain Climbers
250m Row
30 x Push ups
30 x Sit ups/V ups
500m Bike
20 x TRX Rows
20 x TRX Jumping Squats
CF FITNESS
Skill: HS Walk
Workout
5 Rounds of
15m HS Walk
10 x Single Arm DB Snatches Right Arm
15 x Toes To Bar
10 x Single Arm DB Snatches Left Arm
15/12 x Cal Row
Accessory Strength
3 Sets of
15 x Hammer Curls
15 x Skull Crushers
ULTIMATE BURNOUT
Every 3min for 30min
1) 500m Ski
2) 10 x Dual DB Devil Press + 20 x Dual DB Squats
3) 500m Row
4) 12 x Dual DB Box Step up+ 12 x Dual DB Push Press
5) 1000m Bike
CF FITNESS
Strength
Every 90sec for 12min
1 x Clean Pull
1 x Hang Squat Clean
1 x Front Squat
1 x Push Jerk
Build up after each set
Workout
Team of 2
I GO YOU GO
12 x Rounds of
10 x Burpees Over Bar
7 x Deadlifts
5 x Hang Squat Cleans
3 x Push Jerks
Rx Weight 70/45
ULTIMATE BURNOUT
Team of 2
I GO YOU GO
8 Rounds of
10/7 x Cal Ski
8 x Wall Balls
8 x Sit ups
Then,
8 Rounds of
10/7 x Cal Row
8 x Push ups
6 x Jumping Squats
Then,
8 Rounds of
10/7 x Cal Bike
8 x Burpees
CF FITNESS
Strength:
12 min to find your max
Hang Power Clean and Push Jerk
For time:
21 x Clean and Jerk 60/40
750m Row/Run
15 x Squat Cleans
500m Row/Run
9 x Clusters
250m Row/Run
ULTIMATE BURNOUT
Team of 2
2 Rounds of
500m Ski
50 x Wall Balls
Then,
2 Rounds of
700m Row
40 x Push ups
40 x Lunges
Then,
2 Rounds of
1200m Bike
40 x Burpee Box Jumps
CF FITNESS
Skill: Ring MU
Workout
9 x Ring MU
Then,
3 Rounds of
21/16 x Calories
20 x Single Arm DB Snatches
30 x Wall Balls
Then,
6 x Ring MU
Then,
3 Rounds of
21/16 x Calories
20 x Pistols/Reverse Lunges
10 x HSPU
Then,
3 x Ring MU
ULTIMATE BURNOUT
AMRAP 9min
5 x Push ups
10 x Cal Ski
15 x Squats
Rest 2min
AMRAP 9min
10 x Dual DB Hang Snatches
10 x Burpees Over DB
200m Row
Rest 2min
AMRAP 9min
400m Bike
10-15-20-25-30…etc
KB Swings
CF FITNESS
Strength:
Deadlift
Every 2 min 10 min
Set 1: 8 reps 65%
Set 2: 6 reps 75%
Set 3: 4 reps 80%
Set 4: 3 reps 85%
Set 5: 2 reps 90%
Team of 2
50-40-30-20-10
Hang Power Clean
Push Jerk 60/40
Calories
ULTIMATE BURNOUT
EMOM x 30min
1) 40sec Max Cal Ski
2) 4 x Push ups + 8 x Burpees
3) 40sec Max Cal Row
4) 8 x Dual DB Thrusters+ 8 x Dual DB Push Press
5) 40sec Max Cal Bike
6) 40sec Hollow Hold
CF FITNESS
Strength
Every 90sec for 12
2 x Snatch Pulls
2 x Hang Squat Snatches
2 x Overhead Squats
Start 50% of 1RM Snatch and then
Build up after each set
skill: double unders
Workout
4 Rounds of
18/15 x Calories/250m Run
5 x Power Snatches 60/40
50 x DU/100 x SU
5 x Power Snatches
ULTIMATE BURNOUT
I GO YOU GO
1)AMRAP 10
5 cal ski
7 box jump overs
Rest 1min
2) AMRAP 10
5 cal row
8 db snatch
Rest 1min
3) AMRAP 10
5 cal standing bike
8 jumping Squats
CF FITNESS
Team of 2
40-30-20-10
Calories
Toes To Bar
Burpee Box Jumps
Dual DB Hang Clusters 2×20/2×12.5
Core Strength
EMOM x 12min
1) 40sec Russian Twists
2) 40sec Hollow Hold
3) 40sec Sit ups
4) 40sec Plank Hold
ULTIMATE BURNOUT
Team of 2
AMRAP 30min
40 x Wall Balls
40 x Down Ups/Burpees
40 x Cal Ski
40 x KB Swings
40 x Push ups
40 x Cal Row
40 x Lunges
40 x Sit ups
40 x Cal Bike
CF FITNESS
Strength
3 Sets of
12+12 x Weighted Split Squats
12 x Strict Toes To Bar
3 x Wall Walks
Workout
3 Rounds of
40 x Wall Balls
30 x Calories
20 x Single Arm DB Hang Clean and Jerk 22.5/15
10 x Burpee To Pull ups
CF FITNESS
Strength
Every 2min for 10min
2 x Front Squats
4 x Back Squats
All sets 65-75% of 1RM Front Squat
Workout
4 Rounds of
27 x KB Swings 24/16
21 x Box Jump Over
15 x Toes To Bar
ULTIMATE BURNOUT
3 rounds of
1 min on
30 sec off
1. row
2. jumping lunges
3. Ski
4. down ups
5. Bike
6. Mountain climbers
CF FITNESS
Strength
Every 90sec for 12min
1 x Power Snatch
1 x Hang Power Snatch
1 x Hang Squat Snatch
1 x Overhead Squat
Skill: Double Unders
Workout
5 Rounds of
75 x DU/150 x SU
300m Row/250m Run
10 x Hang Squat Snatches (50-40/35-25)
ULTIMATE BURNOUT
EMOM x 30min
1) 14/12 x Cal Ski
2) 10-12 x Burpee Box Jumps
3) 14/12 x Cal Row
4) 10-15 x Dual DB Hang Clean and Jerk
5) 10 x TRX Rows + 10 x TRX Jumping Squats
6) 45sec Plank Hold
CF FITNESS
Gymnastic Strength
2 Sets of
5-4-3-2-1
Strict HSPU
Strict Pull ups
Push ups
rest 1min
AMRAP 18min
20 x Toes To Bar
10 x Dual DB Front Rack Lunges
10 x Dual DB Hang Snatches
10 x Dual DB Front Rack Lunges
5 x Dual DB Devil Press
ULTIMATE BURNOUT
Team of 2
1500m Ski
50 x Dual DB Thrusters
50 x Sit ups
1500m Row
50 x KB Swings
100 x Lunges
3000m Bike
50 x Sit ups
CF FITNESS
Strength
Every 2min for 10min
2 x Power Cleans
2 x Hang Power Cleans
2 x Push Jerks
Workout
Team of 2
5 Rounds of
100 x DU/200 x SU
20 x Burpees Over Bar
20 x Hang Power Cleans 60/40
20 x Thrusters 60/40
ULTIMATE BURNOUT
Every 3min for 30min
1) 300m Ski
15-20 x Wall Balls
5-10 x Down Ups
2) 10-15 x Dual DB Hang Snatches
10-15 x Dual DB Front Squats
10-15 x Dual DB Push Press
3) 500m Row
4) 21-15-9
Push Ups
Squats
5) 1000m Bike
CF FITNESS
Strength
EMOM x 12min
1 x Squat Clean
1 x Front Squat
1 x Jerk
Workout
4 Rounds of
14 x Squat Cleans 40/25
7 x Bar Muscle up/14 x Pull ups
14 x Push Jerks 40/25
70 x Double Unders
ULTIMATE BURNOUT
For Time
Team of 2
1500m Ski
10 x Synchro Burpees
10 x Synchro Push ups
10 x Synchro Squats
10 x Synchro Sit ups
1500m Row
20 x Synchro Burpees
20 x Synchro Push ups
20 x Synchro Squats
20 x Synchro Sit ups
3000m Bike
30 x Synchro Burpees
30 x Synchro Push ups
30 x Synchro Squats
30 x Synchro Sit ups
CF FITNESS
“Strength
3 Sets
12 x Dual DB Floor Press
8+8 x Dual DB Box Step up
4-6 x Strict Chin Ups
Rest 1min Between Sets
Workout
Team of 2
4 Rounds of
30 x Calories
30 x Burpee Box Jumps
30 x Dual DB Front Rack Lunges
30 x Dual DB Hang Clean and Jerks 2×25/2×15”
ULTIMATE BURNOUT
2 Sets of
2min Max Cal Ski
2min Max Reps Down Up To Wall Ball
2min Max Cal Row
2min Max Reps Devil Press
2min Max Cal Bike
2min Max Reps
10 Plank to Push up+20 Mountain Climbers
2min Rest
After workout
Plank Hold Challenge
CF FITNESS
Strength
Every 2min for 10min
2 x Front Squats
4 x Back Squats
Build up
Workout
5 Rounds of
3 x Wall Walks
7 x Deadlifts 120-100/80-70
14/12 x Calories
50 x DU/100 x SU
ULTIMATE BURNOUT
4 Rounds of
1min Max Cal Ski
1min Max Reps Dual DB Hang Snatches
1min Rest
1min Max Cal Row
1min Max Reps Box Jump Over
1min Rest
1min Max Cal Bike
1min Max Reps TRX Row to Jumping Squat
1min Rest
CF FITNESS
Strength
Every 90sec for 12min
1 x Snatch Pull
1 x Hang Power Snatch
1 x Power Snatch
1 x Squat Snatch
Workout
For Time
250m-250m-250m-250m Run/Row
15-12-9-6
Power Snatches 50/35
15-15-15-15
Box Jump Over
ULTIMATE BURNOUT
Team of 2
AMRAP 10min
60 x Cal Ski
40 x Dual KB/Single KB Deadlifts
20 x Push up Clap with your Partner
Rest 1min
AMRAP 10min
60 x Cal Row
40 x Synchro Squats
20 x Down Ups
Rest 1min
AMRAP 10min
60 x Cal Bike
40 x Lunges
20 x Synchro Sit ups
CF FITNESS
Strength
10-8-6-4-2
Strict Pull ups
Strict HSPU/Pike Push ups (Deficit)
30sec Hollow Hold
Workout
5 Rounds of
21 x Toes To Rings
15 x Calories
12 x HSPU
6 x Dual DB Devil Press (2×25-20/2×15-12,5)
ULTIMATE BURNOUT
EMOM x 30min
1) 200m Ski/Row/Bike
2) 15-20 x Wall Balls
3) 200m Ski/Row/Bike
4) 15-20 x KB Swings
5) 10 x TRX Pistol Squat 5/5+ 10 x TRX Rows
CF FITNESS
Strength:
Every 2 min for 10 min
2 power clean + 2 jerk
(built up to 85%-90%)
For time:(team of 2)
IGYG 30 rounds of*
5 wall balls
3 burpees over bar
1 clean and jerk
60-80/40-50kg
*15 rounds each
ULTIMATE BURNOUT
Team of 2
40-30-20-10
Cal Ski
Synchro Single Arm DB Hang Snatches
Burpees Over DB
Single Arm DB back step lunges
Cal Bike/Row
CF FITNESS
3 Sets of
12 x Chest Supported DB Rows
10 x Dual DB Arnold Press
8 x Strict Toes To Bar
45sec Plank Hold
Rest 45-60sec Between sets
Workout
KarLen
5 Rounds of
250m Run/250m Row
25 x Wall Balls 9/6
15 x KB Swings 24/16
10 x Pull ups/5 x Bar Muscle Ups
ULTIMATE BURNOUT
Team of 2
1500m Ski
Every 300m Complete
10 x Synchro Taps And Push ups
10 x Synchro Squats
Then,
1500m Row
Every 500m Complete
10 x Synchro Burpees
Then,
4000m Bike
Every 1000m Complete
20 x Synchro Lunges
10 x Synchro Sit ups
CF FITNESS
Workout
14 min amrap:
2-4-6-8-10…etc
box jump over
toes to bar
*After each set
6 Dual DB Power Cleans
rest 2 min
14 min amrap:
2-4-6-8-10…etc
alternate single arm devil press
chest to bar/pull ups
*After each set
6 single db Box step up
ULTIMATE BURNOUT
team of 2
amrap 10
80/60 cal row
30 synchro vups
max plate jump squat
(a-block jump squat)
rest 2
amrap 10
80/60 cal ski
30 synchro down ups
max 1 db devil press
rest 2
amrap 10
80/60 cal bike
30 synchro jumping lunges
max hand release pushups
CF FITNESS
Strength
3 Sets of
12 x Deficit Sumo KB Deadlifts
12 x 1/4+1/1 Cyclist Goblet Squats
10+10 x Single Leg Hip Thrust Back On Bench
Rest 1min between sets
Workout
50 x Calories
Then,
4 Rounds of
15 x Burpees Over DB
12 x Dual DB Hang Snatches
9 x Dual DB Thrusters
Then,
50 x Dual DB OH Lunges
ULTIMATE BURNOUT
Every 3min for 30min
1) 500m Ski
2) 12-9-6
Down ups
Lunges each Leg
3) 500m Row
4) 12-9-6
Box Jumps
Push ups
5) 1000m Bike
CF FITNESS
Strength
Every 90sec For 9min
1 x Snatch Pull
1 x Muscle Snatch
1 x Power Snatch
1 x Overhead Squat
Workout
21-15-9
Power Snatches 40/25
75-50-25
Double Unders
Then,
21-15-9
Overhead Squats 40/25
Calories
ULTIMATE BURNOUT
Team of 2
80 x Cal Ski
80 x Single Arm DB Snatches
80 x Goblet Squats
80 x Cal Row
80 x Hand Release Push ups
80 x Single DB Box Step up
80 x Cal Bike
80 x Single Arm DB Push Press
80 x Sit ups
CF FITNESS
Skill: ring mu
For time:
1000 m row
30 alt. clean squat with DB
10 ring mu
800 m row
20 alt. clean squat
8 ring mu
500 m row
10 alt. clean squat
5 ring mu
Core Strength:
Coach choice
ULTIMATE BURNOUT
EMOM x 30min
1) 200m Ski
2) 10 x Burpees
3) 200m Row
4) 15 x Box Jumps
5) 400m Bike
6) 10 x Trx Row+10 x Trx Jumping Squats
CF FITNESS
STRENGTH
For 10′ build to a heavy complex of
2 front squat + 1 thruster ( from racks )
WOD
3 rounds (each)
7 clean and jerk 60/40
14 burpees over bar
then
3 rounds (each)
7 hang squat clean 50/35
14 t2b
then
50 thrusters 40/30(split as you wish)
ULTIMATE BURNOUT
Team of 2
40-30-20-10
Cal Ski
Single Arm DB Devil Press
Cal Row
Synchro Reverse Lunges
Cal Bike
Sit ups/V Ups
CF FITNESS
ULTIMATE BURNOUT
Every 5min for 30min
1) 15-12-9
Cal Ski
Wall Balls
Down Ups
2) 15-12-9
Cal Row
Dual DB Hang Snatches
Dual DB Push Press
3) 15-12-9
Cal Bike
Hand Release Push ups
Squats
CF FITNESS
ULTIMATE BURNOUT
Team of 2
For Time
100 x Cal Ski
75 x Dual DB/KB Deadlifts
100 x Push ups
100 x Cal Row
100 x Sit ups
75 x Box Jumps
100 x Cal Bike
CF FITNESS
Strength:
Every 1:30 min for 9 min
1 clean pull
1 power clean
1 hang power clean
(built up complex)
For time:
40-30-20
calories
10-20-30
toes to bar
20-15-10
power clean
50-60/35-40kg
ULTIMATE BURNOUT
AMRAP 10min
300m Ski
20 x Single Arm DB Push Press
20 x Single DB Lnges
Rest 1min
AMRAP 10min
300m Row
6 x Single Arm DB Devil Press
12 x Single DB Goblet Squats
Rest 1min
AMRAP 10min
600m Bike
6 x Push ups
9 x Burpees
12 x Sit ups
CF FITNESS
Every 2min for 10min
3 x Pause Back Squats
Build up
Workout
Every 6min for 18min
500m Row/400m Run
25 x Box Jump Over
20 x Single Arm DB Snatches
ULTIMATE BURNOUT
Team of 2
AMRAP 5min
Max Cal Ski
Rest 1min
AMRAP 5min
Max Reps DB Snatches
Rest 1min
AMRAP 5min
Max Cal Row
Rest 1min
AMRAP 5min
Burpee Box Jump Over
Rest 1min
AMRAP 5min
Max Cal Bike
CF FITNESS
ULTIMATE BURNOUT
EMOM x 28min
1) 15/12 Cal Ski
2) 20-25 x Wall Balls
3) 10-15 x Burpees
4) 15/12 x Cal Row
5) 15 x Box Jumps
6) 15/12 x Cal Bike
7) Rest
CF FITNESS
ULTIMATE BURNOUT
team of 2
amrap 10
i go u go
4 1 arm devil press
10/8 cla ski
rest 2
amrap 10
i go u go
10 kb swings
10/8 cal row
rest 2
amrap 10
i go u go
10/ hand release pushups
15/12 cal bike
CF FITNESS
ULTIMATE BURNOUT
1)AMRAP 5min
10 db push press
10 db front squats
10 db situps
rest 1min
2)AMRAP 5min
Max Distance Row
rest 1min
3)AMRAP 5min
10 wallballs
10 russian twists
10 cal ski
rest 1min
4AMRAP 5min
Max Distance Bike
rest 1min
5)AMRAP 5min
10 trx rows
10 down ups
10 vups
CF FITNESS
ULTIMATE BURNOUT
Tabata 8sets
Cal Ski
rest 1min
Tabata 8sets
Dual DB Push Press
rest 1min
Tabata 8sets
Cal Row
rest 1min
Tabata 8 sets
KB Swings
rest 1min
Tabata 8sets
Cal Bike
rest 1min
Tabata 8sets
Plank Hold
CF FITNESS
ULTIMATE BURNOUT
Team of 2
-FOR TIME-
-25 burpee box jump overs
-70 calories Ski
-30 dual DB hang snatch
-25 burpee box jump overs
-60 calories row
-40 dual DB thrusters
-25 burpee box jump overs
-50 calories Bike
-50 dual DB hang clean
-25 burpee box jump overs
-60 synchro Sit ups
CF FITNESS
ULTIMATE BURNOUT
Every 3min for 30min
1) 15 x Cal Ski+ 15 x Dual DB Hang Snatches
2) 15 x Dual DB Deadlifts + 15 x Push Up on DBs
3) 15 x Cal Row + 20 x Lunges
4) 15 x V ups+15 x Sit ups+30 x Mountain Climbers
5) 15 x Cal Bike + 15 x Burpees
CF FITNESS
Strength
From Racks
Every 2min for 10min
2 x Thrusters + 2 x Push Jerks
Build Up
Workout
Team of 2
30 x Clusters 50/35
60 x Toes To Bar
24 x Clusters 60/40
50 x Pull ups
18 x Clusters 70/45
30 x Bar Muscle ups/C2B/Strict Pull ups
ULTIMATE BURNOUT
Team of 2
2 Sets of
AMRAP 4min
600m Ski
Max Reps Wall Balls
Rest 1min Between Sets
2 Sets of
AMRAP 4min
600m Row
Max Reps Dual DB Thrusters
Rest 1min Between Sets
2 Sets of
AMRAP 4min
1200m Bike
Max Reps Burpee Box Jumps Over
Rest 1min Between Sets
CF FITNESS
Every 90sec for 9 min
5 x Strict Press
(buiid up )
Team of 2
For Time
60 x Calories
Then,
IGYG
12 Rounds of
12 x Wall Balls (12-9/9-6)
9 x Burpees Over Bar
6 x Hang Power Cleans (80-60/55-40)
Then,
60 x Calories
ULTIMATE BURNOUT
Team of 2
For Time
50 x Cal Ski
50 x Wall Balls
50 x Push ups
50 x Cal Row
50 x Dual DB Push Press
50 x Dual DB Lunges
50 x Cal Bike
50 x Burpee Box Jumps
50 x Sit ups
CF FITNESS
ULTIMATE BURNOUT
every 5 for 30
1) 1000/800m ski
2) 21-15-9
Down Ups
Goblet Squats
3) 1000/800m row
4) 21-15-9
V uPS
Sit ups
Russian Twists (X2 Reps)
5) 2000/1500m bike
6)21-15-9
trx rows
box jumps
CF FITNESS
ULTIMATE BURNOUT
3 Rounds of
300m/250m Ski
30 x Dual DB Lunges
30 x Dual DB Hang Snatches
Then,
3 Rounds of
300m/250m Row
30 x Dual DB Deadlifts
30 x Dual DB Push Press
Then,
3 Rounds of
600m/500m Bike
30 x Dual DB Floor Press
30 x Sit ups
Cap for each workout
10min
CF FITNESS
ULTIMATE BURNOUT
Team of 2
AMRAP 25min
1500m Row
100 wallballs
80 synchro situps
60 kb swings
40 vups
20 synchro burpees
CF FITNESS
ULTIMATE BURNOUT
EMOM x 30min
1) 14/12 Cal Ski
2) 20 x Single Arm DB Hang Snatches
3) 14/12 Cal Row
4) 15 x Box Jumps
5) 14/12 Cal Bike
6) 40sec Plank Hold
CF FITNESS
ULTIMATE BURNOUT
Team of 2
AMRAP 10min
500m Ski
Partner A: Meters On Ski
Partner B: Farmers Hold
They Can Change when
the DB/KB Touch the floor
40 x Deadlifts (Split as you wish)
40 x Reverse Lunges (Split as you wish)
Rest 1min
AMRAP 10min
500m Row
Partner A: Meters On Row
Partner B: Dual DB OH Hold
They Can Change when
the DB/KB Touch the floor
40 x Front Squats (Split as you wish)
40 x Dual DB Push Press (Split as you wish)
Rest 1min
AMRAP 10min
1000m Bike
Partner A: Meters On Bike
Partner B: Push up Hold
They Can Change whatever they want
40 x Sit ups (Split as you wish)
40 x Push ups (Split as you wish)
CF FITNESS
ULTIMATE BURNOUT
I GO U GO
10 Sets of
250m/200m Row
10 Sets of
250m/200m Ski
10 Sets of
500/400M Bike
CAP EACH SET 11 MINUTES
CF FITNESS
Open Workout
25.2
For time
21 pull-ups
42 du
21 thrusters
18 chest to bar
36 du
18 thrusters
15 bar muscle ups
30 du
15 thrusters
Rx 40-50-60/30-35-40
Cap: 12min
Core Strength
EMOM x 12min
1) 40sec V uPS
2) 40sec Russian Twists
3) 40sec Weighted Sit ups
4) 40sec Plank Hold
ULTIMATE BURNOUT
Team of 2
AMRAP 30min
1000m Ski
50 x Push ups
50 x Squats
1000m Row
30 x Burpee Box Jumps
2000m Bike
60 x KB Swings
60 x Sit ups
CF FITNESS
ULTIMATE BURNOUT
AMRAP 9min
3.6.9.12.15.18…etc
Cai Ski
Dual DB Thrusters
Rest 2min
AMRAP 9min
3.6.9.12.15…etc
Cal Row
Push Ups
Squats
Rest 2min
AMRAP 9min
3.6.9.12.15…
Cal Bike
KB Swings
CF FITNESS
Strength:
Every 1:30 for 9 min
1 power clean
1 jerk
1 hang power clean
1 jerk
(built up complex)
15 min amrap:
200 m run/row/500 m assault bike
12 KB swimgs
6 power clean and jerk
12 oh lunges with KB
ULTIMATE BURNOUT
Every 3min for 30min
1) 600m Ski
2) 12-9-6
Burpees
Sit ups
Squats
3) 600m Row
4) 12-9-6
Dual DB Hang Snatches
Dual DB Front Squats
5) 1000m Bike
CF FITNESS
ULTIMATE BURNOUT
team of 2
on a running clock
0:00-10:00
2k row
max burpees remaining of time
10:00-20:00
2k ski
max wallballs remaining of time
20:00-30:00
4k bike
max kb swings in the remaining time
CF FITNESS
ULTIMATE BURNOUT
For Time
21-15-9
Cal Ski
Wall Balls
Rest 1min
21-15-9
Cal Row
Dual DB Push Press
Rest 1min
21-15-9
Cal Bike
Lunges
Rest 1min
21-15-9
Burpees
Sit ups
CF FITNESS
Open Workout 25.1
AMRAP 15min
3,6,9,12,15…etc
Lateral Burpees Over DB
Single Arm DB Hang Clean and Jerks 22.5/15
10m Walking Lunges
Strength:
3 sets of
1. 12 bicep curls
2. 12 skull crushers
3. 12 side raises
4. 12 bent over row
ULTIMATE BURNOUT
Every 5 for 30 minutes
1) 1000/800m Ski
2) 21-15-9
kb swings
down ups
3) 30-20-10
Cal Row
Push ups
4) 21-15-9
cal bike
wallballs
5) 30-20-10
Mountain Climbers
V Ups
6) 1min Plank Hold
1min Arch Hold
1min Hollow Hold
CF FITNESS
ULTIMATE BURNOUT
EMOM x 30min
1) 14/12 x Cal Ski
2) 8 x Half Man Makers
3) 8-12 x Dual DB Hang Squat Cleans
4) 14/12 x Cal Row
5) 8-14 x Dual DB Box Step up
6) Rest
CF FITNESS
ULTIMATE BURNOUT
Team of 2
AMRAP 30min
30 x Cal Ski
40 x Single Arm DB Snatches
40 x Burpees Over DB
30 x Cal Row
40 x Single Arm DB Thrusters
40 x V ups
30 x Cal Bike
40 x Single Arm DB Devil Press
40 x Single DB Lunges
CF FITNESS
ULTIMATE BURNOUT
Every 5min for 30min
1) 500m Row/Ski/1000m Bike
20-30 x Wall Balls
2) 500m Row/Ski/1000m Bike
20-30 x Dual DB Hang Clean and Jerks
3) 500m Row/Ski/1000m Bike
20-30 x Box Jump Over
CF FITNESS
Strength
Every 2min for 10min
1 x Clean Pull
1 x Hang Squat Clean
1 x Front Squat
1 x Push Jerk
Increase your weight after each set
Workout
Team of 2
I GO YOU GO
20 Rounds of
9 x Burpees Over Bar
6 x Hang Squat Cleans
3 x Push Jerks
Rx Weight
50/30
ULTIMATE BURNOUT
AMRAP 10min
250m Ski
8 x Dual DB Russian Swings
8 x Dual DB Hang Snatches
8 x Dual DB Front Squats
Rest 1min
AMRAP 10min
250m Row
5 x Push ups
5 x Down Ups
15 x Squats
Rest 1min
AMRAP 10min
500m Bike
15 x KB Deadlifts
30 x Mountain Climbers
15 x Sit ups
CF FITNESS
ULTIMATE BURNOUT
Team of 2
2 Rounds of
40 x Cal Ski
50 x Wall Balls
40 x Cal Row
50 x Box Jumps
40 x Cal Bike
50 x KB Swings
CF FITNESS
ULTIMATE BURNOUT
3 Rounds of
300m Ski
20 x Dual DB Lunges
15 x Dual DB Push Press
Rest 1min
3 Rounds of
300m Row
20 x Goblet Squats
15 x Push ups
Rest 1min
3 Rounds of
500m Bike
15 x Sit ups
12 x Burpees
CF FITNESS
ULTIMATE BURNOUT
Every 2min for 30min
1) 400m Ski
2) 8 x Dual DB Hang Cleans
8 x Dual DB Front Squats
8 x Dual DB Push Press
3) 400m Row
4) 15 x Trx Rows
15 x Wide Grip Trx Rows
10 x Down Ups
5) 15 x Sit ups+15 x v Sit ups+30sec Plank Hold
CF FITNESS
ULTIMATE BURNOUT
Team of 2
I GO YOU GO
AMRAP 9min
150m Ski
8 x Single Arm DB Hang Squat Cleans 4/4
Rest 1min
AMRAP 9min
150m Row
5 x Leg Complex( 2 Lunges+1 Squat+1 Squat Jump)
Rest 1min
AMRAP 9min
300m Bike
5 x Arm Complex (2 Push ups+1 Burpee)
CF FITNESS
ULTIMATE BURNOUT
Double Tabata
5 Sets of
40sec ON 20sec OFF
30sec Rest Between Stations
1) Wall Balls
2) DB Snatches
3) Mountain Climbers
4) Box Jumps
5) Standing Bike/Seated Bike
6) Plank Hold
CF FITNESS
ULTIMATE BURNOUT
Team of 2
AMRAP 9min
300m Ski
12 x Burpees
24 x Synchro Squats
Rest 1min
AMRAP 9min
300m Row
24 x Dual DB Thrusters
12 x Synchro Sit ups
Rest 1min
AMRAP 9min
600m Bike
24 x KB Swings
24 x KB Box Step up
CF FITNESS
ULTIMATE BURNOUT
Team of 2
AMRAP 30min
500m Row
30 x Weighted Sit ups
30 x Squats/ Goblet Squats
30 x Push ups
500m Ski
30 x V Sit ups
30 x Lunges
30 x Burpees
1000m Bike
CF FITNESS
Skill:bar mu
TEAM OF 2
Grab Your Partner And Suffer
For time:
40 calories
30 bmu
30 Synchro Single Arm DB snatches
30 Synchro Single DB squats
30 Synchro facing burpees over DB
30 Synchro Single Arm DB deadlift
30 Synchro Single Arm DB push press
40 calories
30 Synchro Single Arm DB push press
30 Synchro Single Arm DB deadlift
30 Synchro facing burpees over DB
30 Synchro Single DB squats
30 Synchro Single Arm DB snatches
30 bmu
40 calories
ULTIMATE BURNOUT
Happy Valentines Day
Team of 2
AMRAP 8min
5-10-15-20.etc
Cal Ski
*After each set same reps
Synchro Squats
Rest 1min
AMRAP 8min
5-10-15-20..etc
Burpee/Down up over Partner
*After each set Same reps
Synchro Medball Sit ups
Rest 1min
AMRAP 8min
5-10-15-20-25…etc
Cal Bike
*After each set Same Reps
Synchro DB Snatches
CF FITNESS
ULTIMATE BURNOUT
1) 40sec Max Cal Ski
2) 40sec Max Reps Lunges
3) 40sec Max Cal Row
4) 40sec Max Reps Burpees/Down ups
5) 40sec Max Cal Bike
6) 40sec Plank Hold
CF FITNESS
Team of 2
AMRAP 8min
Partner A: Max Reps Wall Balls
Partner B: Plank Hold
Change Positions When The Ball Touch The Floor
Rest 2min
AMRAP 8min
Partner A: Max Cal Row
Partner B: Wall Sit Hold
Change Positions When You Stop
Rest 2min
AMRAP 8min
Partner A: Max Cal Bike
Partner B: Max Reps Push ups/Plank To Push up
Change Positions When You Stop
CF FITNESS
ULTIMATE BURNOUT
AMRAP 7min
30sec Max Cal Ski
3-6-9-12…etc
Down Ups
Squats
Rest 1min
AMRAP 7min
30sec Max Cal Row
3-6-9-12..etc
Push ups
Sit ups
Rest 1min
AMRAP 7min
30sec Max Cal Bike
10-20-30-40..etc
Mountain Climbers
Russian Twists
Rest 1min
AMRAP 7min
5-10-15-20-25…etc
Trx Rows
Trx Jumping Squats
Shoulder Taps (Each Side)
CF FITNESS
Strength:
Every 2 min for 12 min
Power snatch
1. 10 reps 50%
2. 8 reps 60%
3. 6 reps 70%
4. 4 reps 80%
5. 2 reps 90%
6. 1 rep 100%
For time:(Team of 2)
80 cal assault bike
60 toes to bar
40 power snatch
20 synchro burpees
40 power snatch
60 toes to bar
80 cal row
ULTIMATE BURNOUT
Team of 2
Share as you wish
Amrap 9min
12/10 cal ski
10-20-30-40…etc
Wall balls
Rest 1min
Amrap 9min
12/10 cal row
5-10-15-20-25…etc
Partner Clap push up
Rest 1min
Amrap 9min
12/10 cal bike
4-8-12-16-20…etc
Burpee to jumping squat
CF FITNESS
TEAM OF 2
For time:
120 wall ball
100 cal row
80 Double Unders Each
60 power clean
80 hspu
100 cal row
120 wall ball
60/40 kg
ULTIMATE BURNOUT
Team of 2
40-30-20-10
Wall balls
Cal bike
Dual db clean and jerk
Cal ski
Box jumps
CF FITNESS
ULTIMATE BURNOUT
5 Sets of
40sec ON 20sec OFF
Cal Ski
Rest 30sec
5 Sets of
40sec ON 20sec OFF
Single DB Snatches
Rest 30sec
5 Sets of
40sec ON 20sec OFF
Cal Row
Rest 30sec
5 Sets of
40sec ON 20sec OFF
Burpees Over Line
Rest 30sec
5 Sets of
40sec ON 20sec OFF
Cal Bike
Rest 30sec
Then After Party
Alternate Tabata 8 Sets
20sec ON 20sec OFF
Plank Hold
Sit ups/V Ups
CF FITNESS
ULTIMATE BURNOUT
1) KB Swings
2) Plank To Push up+ 1 x Push up
3) 2 x Sit ups+2 x V Ups
4) Burpee Broad Jumps
5) Walking Lunges 4 Steps Front 4 Steps Back
6) Calories
CF FITNESS
ULTIMATE BURNOUT
AMRAP 7min
8/5 x Cal Ski
5-10-15-20….etc
Wall Balls
Rest 1min
AMRAP 7min
8/5 x Cal Row
4-8-12-16-20…etc
Single Arm DB Hang Clean and Jerk
Rest 1min
AMRAP 7min
8/5 x Cal Bike
1-2-3-4-5-…etc
Burpee Box Jump Over
Rest 1min
AMRAP 7min
8 x Trx Row To Jumping Squats
5-10-15-20…etc
Sit ups/ V Ups
CF FITNESS
ULTIMATE BURNOUT
3 Rounds of
40sec ON 20sec Off
Max Cal Ski
Rest 1min
3 Rounds of
40sec ON 20sec Off
Burpee Broad Jump
Rest 1min
3 Rounds of
40sec ON 20sec Off
Max Cal Row
Rest 1min
3 Rounds of
40sec ON 20sec Off
20sec Vups
20sec Sit ups
Rest 1min
3 Rounds of
40sec ON 20sec Off
Max Cal Bike
Rest 1min
3 Rounds of
40sec ON 20sec Off
20sec Plank to Push ups
20sec Mountain Climbers
CF FITNESS
Strength:
Emom 10′:
1. 5 back squat
2. 3 front squat
(all 80% of 1 rm front squat )
22 min amrap:
4 rounds Machoman ( i go you go)
4 rounds Cindy ( i go you go)
30 burpees over bar ( split as you wish)
*Machoman = 3 power clean + 3 front squat + 3 jerk
*Cindy= 5 pull ups + 10 push ups + 15 air squat
ULTIMATE BURNOUT
Team of 2
For Time
3 Rounds of
300m Ski
20 x Burpees
30 x Wall Balls
Then,
3 Rounds of
400m Row
30 x Dual DB Push Press
20 x Dual DB Lunges
Then,
3 Rounds of
700m Bike
30 x KB Swings
30 x Push Ups
CF FITNESS
ULTIMATE BURNOUT
Tabata
Cal Ski
Rest 1min
Tabata
Dual DB Push Press
Rest 1min
Tabata
Cal Row
Rest 1min
Tabata
Squats/Jumping Squats
Rest 1min
Tabata
Cal Bike
Rest 1min
Tabata
Plank Hold
CF FITNESS
ULTIMATE BURNOUT
Team of 2
50-40-30-20-10
Wall Balls
Dual DB Hang Snatches
Down Ups
Calories Bike/Row/Ski
CF FITNESS
Strength:
Deadlift
Every 2 min for 10 min
find your max 3 reps tng
Fir time:
20-15-10-5
power clean
toes to bar
calories
50/35kg
ULTIMATE BURNOUT
AMRAP 10min
3,6,9,12,15…etc
Cal Ski
After each set
40 x Mountain Climbers
20 x Jumping Squats
Rest 1min
AMRAP 10min
3,6,9,12,15…etc
Cal Row
After each set
10 x Push ups
5 x Burpees
Rest 1min
AMRAP 10min
3,6,9,12,15…etc
Cal Bike
After each set
10 x Sit ups
10 x V Ups
20 x Bicycle
CF FITNESS
ULTIMATE BURNOUT
Team of 2
40-30-20
Cal Ski
Push ups
Squats
Then,
40-30-20
Cal Row
Dual DB Front Rack Lunges
Then,
40-30-20
Cal Bike
KB Swings
CF FITNESS
ULTIMATE BURNOUT
AMRAP 2min
Max Cal Ski
Rest 1min
AMRAP 2min
Max Reps Wall Balls
Rest 1min
AMRAP 2min
Max Cal Row
Rest 1min
AMRAP 2min
Max Reps Dual DB Hang Clean and Jerks
Rest 1min
AMRAP 2min
Max Cal Bike
Rest 1min
AMRAP 2min
Max Reps V ups
Rest 1min
CF FITNESS
Strength:
Back squat
Every 2 min for 10 min
5 reps x 5 sets 70%-75%
Fot time:(Team of 2)
3 rounds of
1400 m row/run
30 step over with DBL DB
10 squat snatch
6 wall walks
50-70/35-45 kg
ULTIMATE BURNOUT
Team of 2
3 Rounds of
500m Ski
24 x Dual DB Devil Press
Then,
3 Rounds of
700m Row
24 x Burpees Over Row
Then,
3 Rounds of
1000m Bike
24 x Burpee Box Jump Over
CF FITNESS
For time:
100 oh squat
25 synchro burpees
100 box jumps
25 synchro burpees
50 ch2b
25 synchro burpees
100 calories
40/30kg
ULTIMATE BURNOUT
EMOM x 30min
1) 14/12 x Cal Ski
2) 20 x Wall Balls
3) 14/12 x Cal Row
4) 20 x Dual DB Push Press
5) 14/12 x Cal Bike
6) Plank Hold
CF FITNESS
ULTIMATE BURNOUT
Team of 2
AMRAP 10min
5-10-15-20-25-30..etc
Cal Ski
After each round
10 x Synchro Single Arm DB Hang Snatches
Rest 1min
AMRAP 10min
5-10-15-20-25-30..etc
Cal Row
After each round
10 x Synchro Burpees
Rest 1min
AMRAP 10min
5-10-15-20-25-30..etc
Cal Bike
10 x Synchro Jumping Squats
CF FITNESS
Every 1:30 min for 9 min
2 clean pull
2 squat clean
(built up to 80-85%)
For time:
1-2-3-…-10
deadlift 100/65kg
10-9-8-…-1
burpees to target
every top of a working minute you do
1 squat clean
7 toes to bar
ULTIMATE BURNOUT
3 Rounds of
1min max cal ski
1min max reps dual db thrusters
1min rest
1min max cal row
1min max reps burpees
1min rest
1min max cal bike
1min max reps lunges
1min rest
CF FITNESS
ULTIMATE BURNOUT
Team of 2
AMRAP 9min
30-20-10
Cal Ski
Dual DB Hang Snatches
Rest 1min
AMRAP 9min
30-20-10
Cal Row
Box Jump Over
Rest 1min
AMRAP 9min
30-20-10
Cal Bike
60-40-20
Sit ups
CF FITNESS
ULTIMATE BURNOUT
Every 3min for 30min
1) 500m Ski
2) 15 x KB Swings+15 x Goblet Squats+20 x Goblet Lunges
3) 500m Row
4) 10 x Burpees+15 x Push ups+20 x Squats
5) 1000m Bike
CF FITNESS
Strength:
Every 2 min for 10 min
Front squat
Set 1: 10 reps @60%
Set 2: 6 reps @65%
Set 3: 3 reps @75%
Set 4: 3 reps @80%
Set 5: 2 reps @85%
For time:(Team of 2)
1500 m row/run/ski
80 wall balls
40 pull ups
1000 m row/run/ski
60 wall balls
40 pull ups
500 m row/run/ski
40 wall balls
40 pull ups
ULTIMATE BURNOUT
Team of 2
AMRAP 4min
Max Cal Ski
Rest 1min
AMRAP 4min
Max Reps Wall Balls
Rest 1min
AMRAP 4min
Max Reps Dual DB Devil Press
Rest 1min
AMRAP 4min
Max Cal Row
Rest 1min
AMRAP 4min
Max Cal Bike
Rest 1min
AMRAP 4min
Max Reps Burpee Box Jump Over
Rest 1min
CF FITNESS
Strngth:
Every 2 min for 10 min
5 bench press 3 sec pause at the bottom
For time:(Team of 2)
1000 m run together
Then
3 rounds of
30 gr2oh
20 burpee pull ups
30 oh squat
Then
1000 m run together
50/35kg
ULTIMATE BURNOUT
For Time
10 x Burpees
10 x Push ups
10 x Squats
1000m Ski
20 x Burpees
20 x Push ups
20 x Squats
1500m Row
30 x Burpees
30 x Push ups
30 x Squats
2000m Bike
40 x Burpees
40 x Push ups
40 x Squats
CF FITNESS
ULTIMATE BURNOUT
2 Sets of
2min Max Cal Ski
2min Max Reps Wall Balls
2min Max Cal Row
2min Max Reps 1/2 Man Makers
2min Max Cal Bike
2min Max Reps KB Swings
2min Rest
After workout
Plank Hold Challenge
CF FITNESS
ULTIMATE BURNOUT
4 Rounds of
1min Max Cal Ski
1min Max Reps Dual DB Hang Squat Cleans
1min Rest
1min Max Cal Row
1min Max Reps Push ups
1min Rest
1min Max Cal Bike
1min Max Reps Box Jump Over
1min Rest
CF FITNESS
ULTIMATE BURNOUT
Team of 2
30 x Burpee Ove Partner*
*Partner Plank Hold
100 x Partner Synchro Taps
2000m Bike
40 x Burpee Ove Partner*
*Partner Plank Hold
100 x Synchro Squats
1500m Row
50 x Burpee Ove Partner*
*Partner Plank Hold
100 x Sit ups
1000m Ski
CF FITNESS
ULTIMATE BURNOUT
Every 2min for 30min
1) 300m Ski
2) 20 x KB Swings+20 x KB Lunges
3) 300m Row
4)10 x Push ups
15 x V Ups
20 x Sit ups
5) 600m Bike
CF FITNESS
ULTIMATE BURNOUT
Team of 2
3 Rounds of
30 x Cal Ski
40 x Wall Balls
Then,
3 Rounds of
30 x Cal Row
20 x Burpee Box Jump Over
Then,
3 Rounds of
30 x Cal Bike
30 x Dual DB Thrusters
CF FITNESS
ULTIMATE BURNOUT
Every 3min for 30min
1) 500m Ski
2) 15 x Dual DB Hang Snatches
+
30 x Dual DB Front Squats
3) 500m Row
4) 20 x Facing Burpees Over Line
5) 1000m Bike
CF FITNESS
ULTIMATE BURNOUT
Team of 2
1500m Ski
Every 300m Complete
10 x Synchro Taps And Push ups
10 x Synchro Squats
Then,
1500m Row
Every 500m Complete
10 x Synchro Burpees
Then,
4000m Bike
Every 1000m Complete
20 x Synchro Lunges
10 x Synchro Sit ups
CF FITNESS
ULTIMATE BURNOUT
EMOM x 8min
ODD: 15/12 x Cal Ski
EVEN: 1min Wall Sit (Weighted)
Rest 1min
EMOM x 8min
ODD: 15/12 x Cal Row
EVEN: 1min Plank Hold
Rest 1min
EMOM x 8min
ODD: 15/12 x Cal Biike
EVEN: 1min Hollow Hold
Rest 1min
Tabata 8 sets 20sec on 10sec off
Burpees
CF FITNESS
ULTIMATE BURNOUT
AMRAP 9min
5 x Push ups
10 x Cal Ski
15 x Squats
Rest 2min
AMRAP 9min
10 x Dual DB Hang Snatches
10 x Burpees Over DB
200m Row
Rest 2min
AMRAP 9min
400m Bike
10-15-20-25-30…etc
KB Swings
CF FITNESS
Skill: bar mu
For time:
21-15-9
calories
db snatch alternate
5-5-5
bar mu
rest 3 min
15-12-9
calories
dbl db clean and jerk
4-4-4
bar mu
rest 3 min
12-9-6
calories
burpees
3-3-3
bar mu
ULTIMATE BURNOUT
Team of 2
2 Rounds of
500m Ski
50 x Wall Balls
Then,
2 Rounds of
700m Row
40 x Push ups
40 x Lunges
Then,
2 Rounds of
1200m Bike
40 x Burpee Box Jumps
CF FITNESS
4 min emom
1)45″max cal ski
2) 20/15 wallball
3)45″ max cal row
4)20/16 db snatch
rest 1 minutes between sets
CF FITNESS
ULTIMATE BURNOUT
24min. EMOM
45 on 15off
1st: Cal Ski
2nd: Lunges
3rd: Swings
4th: Sit Ups
5th: Rest
CF FITNESS
Strength:
Every 2 min for 10 min
5 reps Deadlift @70%-75%
For time:
5 rounds of
6 devil press
12 wall balls
12 pull ups
6 sumo h.p
18 cal row/ski/bike
ULTIMATE BURNOUT
“AMRAP 25
Team of 2
20 rainbow wallballs
25 calories
20 synchro vups
25 calories
20 synchro burpees
25 calories”
CF FITNESS
Strength:
3 sets of
1. 12 floor presses
2. 12 reverse grip ring rows
3. 20 sec chin up hold
Skill: bar mu
For time:
35-25-15
heavy wallballs 12/9
12-8-4
bar muscle up/or
25-20-15 pull ups
each set
15 burpees over ball
CF FITNESS
ULTIMATE BURNOUT
24 min emom
45 on 15 off
1. row
2. 1 arm db thruster
3. Burpees
4. Lateral jumps over db
5. Vups
6. Rest
CF FITNESS
Workout
Team of 2
AMRAP 24min
Buy in: 20 x Wall Walks
Then
40 x Calories
40 x Burpee Box Jump Over
40 x Single Arm DB Hang Snatches
Core Strength
EMOM x 9min
1) 40sec Sit ups
2) 40sec Hollow Side to Side Crunches
3) 40sec Weighted Plank Hold
ULTIMATE BURNOUT
Workout
AMRAP 10min
15/12 Cal Row
20 Squats
20 Sit ups
10 Push ups
AMRAP 10min
15/12 Cal Ski
20 Lunges
20 V Ups
10 down ups
AMRAP 10 min
15/12 cal bike
20 kb swings
20 russian twists
10 burpees
CF FITNESS
ULTIMATE BURNOUT
tabata
ski
rest 1
amrap 4
15 plate situps
10 ground to oh plate
5 plate burpees
rest 1 minute
tabata
row
rest 1 minute
amrap 4
15 goblet squats
10 kb swings
5 broad jumps
rest 1
tabata
bike
CF FITNESS
Strength:
Every 2 min for 10 min
3 front squat wiith 3” pause at the bottom
(build up)
For time
800m row
6 rounds DT
15 synchro burpees
600 m row
4 rounds DT
15 synchro burpees
400m row
2 rounds DT
15 synchro burpees
*DT=12 deadlift + 9 hang power clean + 6 sh2oh
cap: 25 min
ULTIMATE BURNOUT
-FOR TIME-
team of
-1500/1200m row/ski
-100 wallballs
-60 push ups
-3000m bike
-60 push ups
-100 wallballs
-1500/1200m ski/row
CF FITNESS
ULTIMATE BURNOUT
FOR TIME
-1000/850m row
-20 dual db devil press
-2500m bike
-15 hang squat clean
-1000/800m ski
CF FITNESS
ULTIMATE BURNOUT
Workout
Team of 2
For Time
2000m Row/ski
60 Burpees
60 Wallballs
4000m bike
30 synchro jump Squats
30 Burpees
100 Synchro Sit ups
CF FITNESS
ULTIMATE BURNOUT
40sec On
20sec OFF
EMOM 30min
1) Ski
2) Bike
3) Row
4) Burpees
5) Rest
FITNESS
ULTIMATE BURNOUT
amrap 10
in pairs
max cal ski
every change 10 synchro db snatch
amrap 10
in pairs
max cal row
every change 5 synchro down ups
amrap 10
in pairs
max cal bike
every change 10 synchro jumping lunges
CF FITNESS
ULTIMATE BURNOUT
Team of 2
on a running clock
0:00-15:00
100 air squat
100 sit ups
100 kb swings
100 push ups
15:00-30:00
1500 m row
1000 m ski
2000 m bike
(if remaining time max plank hold)
CF FITNESS
ULTIMATE BURNOUT
For Time
Team of 2
120 Wall Balls
2000m Row
80 Burpees
2000m Ski
60 Box Jumps
4000m Bike
FITNESS
ULTIMATE BURNOUT
amrap 30
500m row/ski
1000m bike
20 burpees
40m goblet lunges
500m row/ski
1000m bike
30 1 arm db push press
40m suitcase carry
CF FITNESS
ULTIMATE BURNOUT
team of 2
on a running clock
0:00-10:00
2k row
max burpees remaining of time
10:00-20:00
2k ski
max wallballs remaining of time
20:00-30:00
4k bike
max kb swings in the rmaing of time
CF FITNESS
Strength:
Every 2 min for 10 min
Deadlift
Set 1-2: 3 reps @75%
Set 3-4: 2 reps @80%
Set 5: 2 reps @85%
each set 10 burpees to target
For time:
2-4-6-8-10-8-6-4-2
hang clean
sh2oh
front squat
deadlift
50/30 kg
ULTIMATE BURNOUT
Tabata everything
1. row
2. Farmer hold
3. Ski
4. Hollow hold
5. Jump forward run back
Rest 1 between stations
CF FITNESS
ULTIMATE BURNOUT
EVERY 2 for 30 min
1) 20 double squat wallballs
2) 25/20 cal ski
3) 20 hang clean and jerk
4) 25/20 cal row
5) 25 /20 cal standing bike
CF FITNESS
ULTIMATE BURNOUT
every 6 minutes 30 minutes
1)1200/1000m ski
2)amrap 6
8 vups
8 jumping lunges
8 hand release pushups
3) 1200/1000m row
4)amrap 6
8 box jumps
8 down ups
8 trx rows
5) 2400/2000m bike
CF FITNESS
Strength:
Every 2 min for 10 min
Back squat
3 reps
65%-70%-75%-80%-85%
For time:(team of 2)
24-20-16-12-8
squat clean
toes to bar
facing burpees over bar
60-80/40-50kg
ULTIMATE BURNOUT
COUPLES WORKOUT
0:00-10:00
1000/800m cal ski
40 burpees
max cal ski
10:00-20:00
1000/800m row
40kb swings
max cal row
20:00-30:00
2000/1600m bike
40 wallballs
max cal bike
CF FITNESS
Strength:
1)500m run
2) 20 squat clean thrusters
3) 500m ski
4) 25 medball throw situps
5) 500m row
6) 1k bike
CF FITNESS
ULTIMATE BURNOUT
amrap 4
15 box jumps
10 db snatch
5 burpees over db
rest 2
tabata row
rest 2
amrap 4
15 vups
10 air squats
5 hand release pushups
rest 2
tabata ski
rest 2
amrap 4
15 trx rows
10 kb swings
5 down ups
CF FITNESS
ULTIMATE BURNOUT
3 rounds of
1 min on
30 sec off
1. row
2. jumping lunges
3. Ski
4. down ups
5. Bike
6. Mountain climbers
CF FITNESS
Strength:
Every 2 min for 10 min
3 Back squat @80%
+
3-5 hspu
“2 min on/2 min off:
(alternate between A and B)
3 rounds each one
A. 20/16 cal row/bine/run+10 wall balls
+ amrap toes to bar
B. 60 sec du or su+10 pistols+
+amrap KB swings”
ULTIMATE BURNOUT
“0n a running clock
0:00-15:00
amrap
25 wallballs
50 situps
25 burpees over line
15:00-30:00
emom 15
1)15/12 cal ski
2)15/12 cal row
3)15/12 cal bike”
CF FITNESS
Skill: ring mu
18 min amrap:
21 cal row
3-5 ring mu
8 devil press
12 oh alt. lunges same spot one DB
Core Strength:
3 rounds of
1 min on/1 min off
1. hollow hold with flutter kicks
2. side plank hold(right)
3. pike lifts over DB
4. side plank(left)
ULTIMATE BURNOUT
i go u go
1)amrap 10
5 cal ski
7 box jump overs
2) amrap 10
5 cal row
8 db snatch
3) amrap 10
5 cal standing bike
8 jumping lunges
CF FITNESS
Strength:
Every 1:30 min for 9 min
2 squat clean
+
2 jerk
Skill: du
EMOM 15″:
1. 5 deadlift + 1 squat clean @75%
2. 5-10 kipping hspu or 10 strict press DB
+amrap du
3. rest
ULTIMATE BURNOUT
on a running clock
0:00-15:00
150/120 calories ski/row
OR
300/240 calories bike
emom 5 burpees synchro
15:00-17:00
rest
17:00-30:00
i go u go
12 wallball shots
10 pushups
16 vups
CF FITNESS
ULTIMATE BURNOUT
I GO U GO
10X 250M/200M ROW
10X250M/200MSKI
10X 500/400M BIKE
CAP EACH SET 11 MINUTES
CF FITNESS
ULTIMATE BURNOUT
AMRAP 4
10 2 db thrusters
10 burpees
Rest 2
Emom 4
12/10 cal ski
AMRAP 4
10 hand release pushups
10 jump lunges
Rest 2
Emom 4
12/10 cal row
Rest 2
AMRAP 4
10 kb swings
10 trx rows
Rest 2
Emom 4
12/10 cal bike (damper 10)
CF FITNESS
STRENGTH :
Every 2 min for 10 min
5 deadlift
WOD
14 min amrap:
3-6-9-12-15-…
toes to bar
power snatch
oh squat
40/30 kg
ULTIMATE BURNOUT
emom 30
1) jump squat
2) alt vups
3) push up to side plank rotation
4) wall sit
5) burpees
6) plank
CF FITNESS
ULTIMATE BURNOUT
team of 2
amrap 10
10/8 calories ski
amrap 10
12/10 calories row
Amrap 10
15/12 calories bike
CF FITNESS
ULTIMATE BURNOUT
every 6 minutes for 30 minutes
1)1000/800m row
2) 21-15-9
kb swings
vups
3)1000/800m ski
4) 21-15-9
2 db push press
2 db squats
5) 2000/1600m bike
CF FITNESS
Strength:
Every 2 min for 10 min
5 back squat
For time:
7 rounds of
3 push jerk
3 front squat
3 pull ups
then
30 cals
then
5 rounds of
3 push jerk
3 front squat
3 pull ups
then
30 cals
then
3 rounds of
3 push jerk
3 front squat
3 pull ups
ULTIMATE BURNOUT
TEAM OF 2
-FOR TIME-
-200 wallballs
-1000/800m row
-100 A-block jumps
-1000/800m ski
*every 3′ (including 0:00′) perform 5 synchro burpees
CF FITNESS
ULTIMATE BURNOUT
EMOM 30′
1) 14/10 cal row
2) 10 burpees
3) 16 Single Arm DB Snatches
4) 20 Squats
5) REST
CF FITNESS
ULTIMATE BURNOUT
team of 2
amrap 10
i go u go
4 1 arm devil press
10/8 cal ski
rest 2
amrap 10
i go u go
10 kb swings
10/8 cal row
rest 2
amrap 10
i go u go
10/ hand release pushups
15/12 cal bike
CF FITNESS
Strength:
Power snatch
Every 30 sec for 5 min
1 rep @60%
Every 45 sec for 3 min
1 rep @65%
Every 45 sec for 3 min
1 rep @70%
For time:
50 wallballs
12 power snatch
40 wallballs
10 power snatch
30 wallballs
8 power snatch
20 wallballs
6 power snatch
10 wallballs
ULTIMATE BURNOUT
2 sets
of
armap 5
max cal
rest 2
amrap 5
15 jump squat
10 db snatch
5 burpees over db
rest 2
CF FITNESS
ULTIMATE BURNOUT
4 sets of
1 min on
1 min off
1) row
2) front rack carry
3) bike
4) goblet step ups
5) side plank 30-30
CF FITNESS
ULTIMATE BURNOUT
every 5 for 30
1)1000/800m ski
2) 12-10-8-6
1 arm devil press
24-20-16-12
oh lunges
3) 1000/800m row
4) 24-20-16-12
wallballs
medball situps
5) 2000/1600m bike
CF FITNESS
Strength:
Every 2 min for 10 min
5 deadlift
(find your max 5 reps tng )
For time:( Team of 2 )
500 m run together
50 power clean 60/40
30 synchro burpees
50 toes to bar
30 synchro burpees
50 power clean
500 m run together
ULTIMATE BURNOUT
amrap 10
max calories on ski
emom 5 synchro down ups
amrap 10
max calories on row
emom 10 synchro vups
amrap 10
max calories on bike
standing (damper 10)
emom 5 alternate box jumps
CF FITNESS
Strength:
EMOM 6′:
5 strict press
EMOM 6′:
3 split jerk
For time:
5 rounds of
54 du
21 deadlift
15 hspu
9 devil press
7 power clean
ULTIMATE BURNOUT
amrap 25 minutes
team of 2
1500/1200m row/ski
3000m bike
100 wallballs
80 synchro situps
60kb swings
40 vups
20 synchro burpees
CF FITNESS
Strength:
4 sets of
1. hold chin over pull up bar 30-45 sec
2. max L-sit hold on pull up bar
3. 10 single KB bicep curls
4. 10 single KB tricep extension behind head
Rest 1min Between Sets
Workout
EMOM x 15min
1) 15/12 Calories
2) 10-16 x Alternate DB Squat Cleans
3) 3-5 x Burpee Ring MU/BMU/Ring Pull up
ULTIMATE BURNOUT
emom 15
(45″”-15″”)
1)ski
2)row
3)bike
rest 2
amrap 15
20 hand release pushups
20 jump squats
20 vups
20 jumping lunges
CF FITNESS
Strength :
Every 3 min for 12 min
10 db bench press incline
10 chest supported rows
Skill: pistols
For time:
3 rounds of
20 box jumps
20 cal row
rest 3 min
3 rounds of
50 du
10 weighted reverse burpees
16 pistols
ULTIMATE BURNOUT
tabata everything
8x(20″ on/10″ off)
1)ski
2) mountain climbers
3) row
4) hollow hold
5) bike
6) wall sit rest 1 bwn sets
CF FITNESS
emom 30 min
1)200/150m ski
2)10 vups+10 situps
3) 200/150m row
4) 20/15 kb swings
5) 400/300m bike
6) 50″” plank
CF FITNESS
Skill: hswalk
For time:
250 m run before each round
30-25-20-15-10
wall ball
5-10-15-10-5 m
hswalk
Strength:
4 sets of
1. 12 strict ch2b banded
2. 15 skull crushers
3. 30 sec weighted hollow hold
ULTIMATE BURNOUT
“team of 2
amrap 10
80/60 cal row
30 synchro vups
max plate jump squat
(a-block jump squat)
rest 2
amrap 10
80/60 cal ski
30 synchro down ups
max 1 db devil press
rest 2
amrap 10
80/60 cal bike
30 synchro jumping lunges
max hand release pushups”
CF FITNESS
Strength:
Back squat
Every 2:30 min for 12:30 min
3 reps @80%
+
3-5 man makers
Team of 2
5 rounds of
2 min on/2 min off(alternate)
150 m row
10 box jump
remaining time max reps power snatch @75%
ULTIMATE BURNOUT
4 rounds of
1 min max wallballs
30 sec rest
1 min max cal ski erg
30 sec rest
1min max burpee broad jumps
30 sec rest
1min max calories row
30 sec rest
1min max bike
30 sec rest
CF FITNESS
ULTMATE BURNOUT
3 sets of
2k bike
500/400m row
750/600m ski
rest 2 min
cap each set 10 min
CF FITNESS
ULTIMATE BURNOUT
4 rounds of
1 min on
30 seconds off
1. box jumps
2. Bike
3. Hand release pushups
4. Row
5. Alt db snatch
6. Ski
CF FITNESS
Strength:
Every 1:30 min for 9 min
Set 1-2: 3 power snatch+ 3 oh squat
Set 3-4: 2 power snatch+ 2oh squat
Set 5-6: 1 power snatch+ 1 oh squat
For time:
Buy in 100 du
then
5 rounds of
8 power snatch
9 hspu
10 box jump
50/35 kg
then
3 rounds of
8 oh squat
10 box jump
Cash out 100 du
ULTIMATE BURNOUT
FOR TIME
team of 2
-1000/750m run
-40 dual db devil press
-2000m row
-30 hang squat clean
-1000/800m ski
CF FITNESS
ULTIMATE BURNOUT
team of 2
AMRAP 8′
-15/12 calories row
-15 air squat
-15 dual db push press
REST 2′
AMRAP 8′
15/12 calories row/ski
-15 jumping squat
-15 push ups
REST 2′
AMRAP 8′
-15/12 calories row
-15 vups
-15 dual db deadlift
CF FITNESS
ULTIMATE BURNOUT
every 3 for 30
1)500/400m row
2) 30/25 kb swings
3) 500/400m ski
4) 30/25 box step ups
5)1000/800m bike(damper 10)
CF FITNESS
Strength:
Every 2 min for 12 min
1 hang squat clean
2 front squat
1 jerk
(built up complex)
For time:(team of 2)
42-30-18
push jerk
pull ups
rest 2 min
18-30-42
hang power clean
burpees over bar
ULTIMATE BURNOUT
as a team of 3
amrap 12
1500m run(split)
150 goblet squats
50 synchro vups all 3
amrap 12
1500m row (split)
150 jumping lunges (split)
50 synchro down ups (all 3)
amrap 12
1500m ski (split)
150 db snatch (split)
50 synchro push press
CF FITNESS
Strength:
Split jerk
EMOM 8′:
1 rep 85%
For time:(Team of 2)
90 deadlift 100/70 kg
130 wall ball
90 pull ups
130 cal row
90 sh2oh 50-60/35-40kg
ULTIMATE BURNOUT
tabata row
rest 2
tabata db clean and jerk
rest 2
tabata du
rest 2
tabata burpees over db
rest 2
tabata db snatch
CF FITNESS
Strength:
3 sets of
10 bent over row DBL DB
12 bicep curls one DB
12 diamond push ups
20-30 sec hold support on rings
5 sets of
Every 3 min :
21 cal row
15 hspu
9 ring dips
rest 1 min between sets
ULTIMATE BURNOUT
“every 2 minutes for 24 minutes
1)400/300m row/ski
2)25 unbroken wallballs
3) 400/300m row/ski
4)25 burpees “
CF FITNESS
Strength:
ULTIMATE BURNOUT
team of 2
amrap 10
max cal ski
1 partner in plank
into
amrap 10
max cal row
1 partner farmer hold
into
amrap 10
max cal bike
1 partner wallsit hold
CF FITNESS
CF FITNESS
ULTIMATE BURNOUT
3 sets of
EMOM 10
1) 10-15 cal ski erg
2)10-15 wall balls
rest 1
EMOM 10
1)10-15 cal rows
2)10-15 burpees to target
rest 1
EMOM 10
1) 10-15 cal bike (damper 10)
2) 10-15 box jumps
CF FITNESS
ULTIMATE BURNOUT
amrap 25
1000/800m row
60 goblet lunges
30 calories ski
60 weighted situps
30 cal bike
CF FITNESS
ULTIMATE BURNOUT
every 5 for 30
1) 1000/800m ski
2) 21-15-9
db snatch
down ups voer db
3) 1000/800m row
4) 21-15-9
Heavy wallballs
vups
5) 2000/1500m bike
6)21-15-9
plate ground to oh
box jumps
CF FITNESS
ULTIMATE BURNOUT
team of 2
1) amrap 10
p1)250m ski
p2)20 goblet lunges
15 kb swings
rest 2
2) amrap 10
p1)250m row
p2)20 jump squat
15 burpees
rest 2
amrap 10
p1)250m run
p2)20 vups
15 hand release pushups
CF FITNESS
ULTIMATE BURNOUT
Workout
40sec On 20sec OFF
EMOM x 30min
1) Ski
2) Bike
3) Row
4) shuttle runs
5) Rest
CF FITNESS
ULTIMATE BURNOUT
2 rounds of
2min on
1 min off
1) 10 alt db snatch
10 dwon ups over db
2) max cal ski
3) 10 kettlebell swing to squat
10 vups
4) max cal row
5) 10 box jumps over
10 pushups
6) max cal bike
CF FITNESS
Strength:
Every 2min for 10 min
1 clean pull
2 squat clean
1 jerk
(build up)
For time:
(Team of 2)
3 rounds of
30 deadlift 100/80kg
30 burpees over bar
rest 3′
3 rounds of
30 push press 60/40 kg
30 t2b
ULTIMATE BURNOUT
For Time
Team of 2
0:00-12:00
120 Wall Balls
2000m Row
12:00-24:00
60 Burpees
2000m Ski
24:00-36:00
40 kb swings
4000m Bike
CF FITNESS
Strength:
Front squat
Every 1:30 min for 9 min
10-8-6-4-2-2 reps (all @70%)
TEAM OF 2:
Both athletes work alternate between
A and B
3 rounds of
2 min on/2 min off
A. 20/15 cal row+10 wall balls+amrap
toes to bar
B.250 m run+10 pistols+amrap
KB swings”
ULTIMATE BURNOUT
2 R.F.T
-500m row
-30 1 arm db thruster
-500m ski
-30 push ups
-1000m bike
-30 vups
CF FITNESS
friday night lights
for time
1k run together
1500m ski (split)
1k run together
1500m row
1k run together
3000m bike
CF FITNESS
ULTIMATE BURNOUT
Every 2min for 30min
1) 400m/300m Row
2) 15 KB Swings+15 Goblet Squats
3) 30 Sit ups+15 V UPS
4) 400m/350m Ski
5) 100 Double Unders
CF FITNESS
1 min on
30 sec off
1) box jumps
2) ski erg
3) farmers carry
4) row
CF FITNESS
ULTIMATE BURNOUT
Ultimate burnout
Team of 2
AMRAP 10
500m run together
30 1 arm devil press
15 1 arm synchro db thrusters
AMRAP 10
500m row
30 hand release pushups
30 synchro netball sit ups
AMRAP 10
500m ski
100 du
20 shuttle runs
CF FITNESS
ULTIMATE BURNOUT
Emom 30minutes
1. wallballs
2. Calories ski
3. Burpees jump forward run back
4. Calories row
5. Russian kb swings
6. Calories bike
ON-OFF
1. 30”-30”
2. 40”-20”
3. 50”-10”
4. 40”-20”
5. 30”-30”
CF FITNESS
ULTIMATE BURNOUT
Amrap 25
250m row/ski
500m bike
20 kb swings
20 goblet lunges
20 vups
CF FITNESS
ULTIMATE BURNOUT
AMRAP 4
10 2 db thrusters
10 burpees
Rest 2
Emom 4
12/10 cal ski
AMRAP 4
10 hand release pushups
10 jump lunges
Rest 2
Emom 4
12/10 cal row
Rest 2
AMRAP 4
10 kb swings
10 trx rows
Rest 2
Emom 4
12/10 cal bike (damper 10)
CF FITNESS
ULTIMATE BURNOUT
every 3 for 30
1)buy in 250m run max cal ski
2) buy in 250m run max du/su(outside)
3)buy in 250m run max calories row
4)buy in 250m run max m.climbers
5) buy in 250m run max bike
CF FITNESS
ULTIMATE BURNOUT
every 10 for 30
team of 2
1) 1000m run
40 calories ski
20 reverse burpees
2)1000m run
60 calories row
30 synchro medball situps
3)1000m run
80 cal bike
40 db snatch
CF FITNESS
ULTIMATE BURNOUT
EVERY 5 FOR 30 MINUTES
1) amrap 5
10 db push press
20 db back step lunges
10 vups
2) 1000/800m row
3) amrap 5
10 kb swings
10 goblet squats
10 down ups
4) 1000/800m ski
5) amrap 5
10 push ups
20 at vups
10 shoulder taps
6)2000/1600m bik
CF FITNESS
ULTIMATE BURNOUT
5 rounds of
40 second on
20 second off
1. wallballs
2. Ski erg
3. Jumping lunges
4. Calories row
5. Burpees
CF FITNESS
ULTIMATE BURNOUT
TEST YOUR LUNGS
For Time
1000m Run
10 x Burpees
1000m Ski
20 x Burpees
1500m Row
30 x Burpees
2000m Bike
40 x Burpees
CF FITNESS
ULTIMATE BURNOUT
BYE BYE BYE
2 Sets of
2min Max Cal Ski
2min Max Reps Squat to Wall Balls
2min Max Cal Row
2min Max Reps 1/2 Man Makers
2min Max Cal Bike
2min Max Reps KB Swings
2min Rest
After workout
Plank Hold Challenge
CF FITNESS
ULTIMATE BURNOUT
THE CARDIO GHOST BUSTER
4 Rounds of
1min Max Cal Ski
1min Max Reps Dual DB Hang Snatches
1min Rest 1min Max Cal Row
1min Max Reps Burpees
1min Rest 1min Max Cal Bike
1min Max Reps Box Jump Over
1min Rest
CF FITNESS
ULTIMATE BURNOUT
AMRAP 7min
1.2.3.4.5.6…etc
Burpee Shuttle Run
10 x Squats
30 x DU/60 x SU
Rest 1min
AMRAP 7min
750m/500m
Ski Max Rounds
10 x Lunges
10 x Sit ups
Rest 1min
AMRAP 7min
750m/500m
Row Max Rounds
10 x Push ups
20 x Russian Twists
Rest 1min
AMRAP 7min
1500m/1200m Bike
Max Rounds of
10 x Box Step up
10 x Single DB Push Press
CF FITNESS
Skill: hspu
15 arnold press
Team of 23 Sets ofAMRAP 3min
24/20 x Cal Ski
Max Reps Rainbow Wall Balls
Rest 1min
AMRAP 3min
30/20 x Cal Row
Max Reps
Synchro Down ups/Burpees Over Line
Rest 1min
AMRAP 3min
30/20 x Cal Bike
Max Reps Synchro
Single Arm DB Hang Snatches
Rest 1min
CF FITNESS
ULTIMATE BURNOUT
EMOM x 6min
1) 14/12 x Cal Ski
2) 24 x Lunges
3) 45sec Max Res Burpees
Rest 2min
EMOM x 6min
1) 14/12 x Cal Row
2) 12 x Push ups+ 12 x Squats
3) 45sec Max Reps Burpees
Rest 2min
EMOM x 6min
1) 14/12
x Cal Bike
2) 12-20 x Box Jumps
3) 45sec Max Reps Burpees
Rest 2min
EMOM x 6min
1) 45sec Sit ups
2) 45sec Plank
3) 45sec Arch Hold
CF FITNESS
ULTIMATE BURNOUT
amrap 30
500m run
20 burpees
40m goblet lunges
500m
30 1 arm db push press
40m suitcase carry
CF FITNESS
ULTIMATE BURNOUT
every 2 for 30
1) 250m row
2) 25 wallballs
3) 250m ski
4) 25 kb swings
5) 500m bike
CF FITNESS
ULTIMATE BURNOUT
4 rounds of
1 mim on
1min off
1) row
2) hand release pushups
3) ski
4) elbow plank
CF FITNESS
ULTIMATE BURNOUT
0:00-6:00
1000/750M RUN
6:00-12:00
amrap
5 burpee broad jump
10 jump squat
15 v-ups
12:00-18:00
1000/750m run
18:00-24:00
amrap
5 kettlebell swings to goblet squat
10 down ups
15 situps with kb
24:00-30:00
1000/750m run
CF FITNESS
ULTIMATE BURNOUT
cardio party
TEAM OF 2
AMRAP 10
p1) 250m run
p2)max cal row
AMRAP 10
p1)250m run
p2)max cal ski
AMRAP 10
p1)250m run
p2)max cal ski
CF FITNESS
ULTIMATE BURNOUT
team of 2
A) emom 8
odd: 10-15 cal ski(45″ max)
even : 6-10 1 arm db devil press
rest 2 minutes
B) emom 8
odd: 10-15 cal row (45″ max)
even :12-14 burpees
rest 2 minutes
C) emom 8
odd:10-15 cal bike(45″max)
even: 10-12 box jump overs
CF FITNESS
ULTIMATE BURNOUT
amrap 25
30 wallballs
250m row
30 1 arm db hang cnj
250m ski
30 1 arm db oh lunges
CF FITNESS
ULTIMATE BURNOUT
every 3 for 30 minutes
1)250m run
2)20 burpees 1 block
3) 250m row
4)120 du / 240 su
5) 500m bike
CF FITNESS
Strength:
CF FITNESS
ULTIMATE BURNOUT
A) tabata row
Rest 1 minute
B) AMRAP 4
10 jump squat forward run back
20 sit-ups
Rest 1 minute
C)tabata ski
Rest 1 minute
D)AMRAP 4
10 alt toes touches
15 wallballs
Rest 1 minute
E) tabata bike
CF FITNESS
ULTIMATE BURNOUT
team of 2
a) AMRAP 8
P1)500/400M ski
p2)10/8 burpees
15 vups
rest 2
b) AMRAP 8
P1)500/400M row
p2) 10 db hang snatch
16 db push press
rest 2
c) AMRAP 8
p1)800/600m Bike
p2)10 kb weighted step ups
15 kb swings
CF FITNESS
ULTIMATE BURNOUT
every 5 minutes for 30 minutes
1)max cal row
2) amrap 5
15 1 arm db thrusters
+
12 goblet lunges
+
9 down ups
3)max cal ski
4)amrap
15 situps
+
10 air squats
+
5 hand release pushups
5) max cal bike
6)max run
CF FITNESS
ULTIMATE BURNOUT
4 rounds of
1 min on
30 seconds off
1. box jumps
2. Bike
3. Hand release pushups
4. Row
5. Alt db snatch
6. Ski
CF FITNESS
ULTIMATE BURNOUT
Every 5 for 30 minutes
1. 1000/800m row
2. 21-15-9 kb swings / down ups
3. 1000/800m ski
4. 30-20-10 alt jumping lunges/ alt vups
5. 750/500m run
6. 21-15-9 cal bike / wallballs
CF FITNESS
BURNOUT
every 12 for 36 minutes
team of 2
1) 1500m run(split)
300 du
2) 1500m row (split)
30 burpees
3)1500m ski (split)
60 jumping lunges
CF FITNESS
ULTIMATE BURNOUT
every 3 for 30 minutes
1)250m run
2)20/25 burpees over line
3) 300m row
4)120 DU/ 240 su( outside)
5)600m bike
CF FITNESS
Strength: 3 sets of
20 hip thrusts heavy
15 tricep extensions DB
30 sec hshold
Skill: hswalk
For time:
4 rounds of
15 m hswalk (7,5-7,5)
14 oh walking lunges
14 box jump over
21 cal row/ski
BURNOUT
4 rounds of
1 min on
1 min off
1)standing bike sprint
2) box push
3) row
4) farmers hold
CF FITNESS
Strength:
Back squat
Every 2 min for 10 min
Set 1: 8 reps @55%
Set 2: 4 reps @70%
Set 3: 3 reps @80%
Set 4: 2 reps @85%
Set 5: 2 reps@90%
For time:(Team of 2)
30 toes to bar
40 box jump
50 clean and jerk
40 box jump
30 toes to bar
60-70/40-50kg
ULTIMATE BURNOUT
team of 2
0:00-15:00
for time
50 box jumps
50 hand release pushups
50 goblet lunges
50 vups
50 kb swings
15:00-30:00
for time
4k bike
2k row
1k ski
CF FITNESS
ULTIMATE BURNOUT
Amrap 25
250m row/ski
500m bike
20 kb swings
20 goblet lunges
20 vups
CF FITNESS
ULTIMATE BURNOUT
team of 2
0:00-10:00
for time
1000m/750m run (together)
80/60 cal ski
10:00-20:00
for time
1000/750m run
100/80 cal row
20:00-30:00
for time
1000/750m run
120/100 cal bike
CF FITNESS
ULTIMATE BURNOUT
4 rounds of
1 min on
1 min off
1) standing bike
2) side plank
3)row
4) shuttle runs(outside)
CF FITNESS
ULTIMATE BURNOUT
0:00-15:00
amrap
500m run
10 1 arm db hang snatch
12 db oh lunges
15:00-17:00
rest 2
17:00-32:00
400m row
or
500m ski
or
1000m bike
10 kb swings
12 down ups
Strength:
ULTIMATE BURNOUT
every 2 for 30
1)20/15 cal row max jump squats
2) 20 db snatch
3)20/15 cal bike max broad jumps
4)20 vups
5) 20/15 cal ski max plate oh hold
6) 20 hand release pushups
CF FITNESS
ULTIMATE BURNOUT
team of 2
on a running clock
0:00-10:00
2k row
max burpees remaining of time
10:00-20:00
2k ski
max wallballs remaining of time
20:00-30:00
4k bike
max kb swings in the rmaing of time
CF FITNESS
ULTIMATE BURNOUT
team of 2
I GO U GO
5×250/200m ski
5×600/400m bike
5×250/200m row
cap 11 each set
no extra rest
CF FITNESS
ULTIMATE BURNOUT
tabata
goblet squats
rest 2
4 min max calories row
tabata
alt db snatch
rest 2
4 min max cal ski
rest 2
tabata
alt vups
rest 2
4 min max calories bike
CF FTNESS
ULTIMATE BURNOUT
emom 30
45″ on 15″ off
1)kb swings
2) ski erg
3) down ups
4) row
5) box jumps
6) standing bike
CF FITNESS
Every 2 min for 10 min
Back squat
Set 1: 8 reps @60%
Set 2: 5 reps @70%
Set 3: 3 reps @75%
Set 4-5: 2 reps @85%
For time:
1000 m row
21 toes to bar
10 squat clean
750 m row
15 toes to bar
8 squat clean
500 m row
9 toes to bar
5 squat clean
50-70/35-45 kg
ULTIMATE BURNOUT
team of 2
on a running clock
0:00-10:00
150/120 cal row
partner 250m run
10:00-20:00
150/120 cal ski
parnter 250m run
20:00-30:00
200/150 cal bike
parnter 250m run
CF FITNESS
ULTIMATE BURNOUT
EVERY 2 for 30 min
1) 25 squat wallballs
2) 25/20 cal ski
3) 25 kb swings
4) 25/20 cal row
5) 25 /20 cal standing bike
CF FITNESS
ULTIMATE BURNOUT
Team of 2
1) AMRAP 8min
1500m/1200m Bike
Max Reps Plate Ground To Overhead
Rest 1
2) AMRAP 8min
1000m/800m Row
Max Reps Push ups
Rest 1
3) AMRAP 8min
900m/700m Ski
Max Reps Wall Balls
Rest 1min
CF FITNESS
ULTIMATE BURNOUT
team of 2
amrap 10
i go u go
4 1 arm devil press
10/8 cla ski
rest 2
amrap 10
i go u go
10 kb swings
10/8 cal row
rest 2
amrap 10
i go u go
10/ hand release pushups
15/12 cal bike
CF FITNESS
skill:ring mu
for time
10-8-6-4-2
ring muscle ups
1 arm db devil press
20-16-12-8-4
db oh lunges
250m run after each set
ULTIMATE BURNOUT
1)amrap 4
10 db push press
10 db front squats
10 db situps
rest 2
2)tabata row
rest 2
3)amrap 4
10 wallballs
10 russian twists
10 med ball touch on plank
resrt2
4)tabata ski
amrap 4
5)10 trx rows
10 down ups
10 vups
CF FITNESS
ULTIMATE BURNOUT
cicruit training
1 min on
1 min off
5 rounds of
1) row
2) db thrusters
3) bike
4) hand release pushups
5) ski
6) db lunges
CF FITNESS
ULTIMATE BURNOUT
Team of 2
i go u go
AMRAP 10
10/8 cal ski
Every change 20 alt vups
Rest 2
AMRAP 10 1
2/10 cal row
Every change 6 burpees
Rest 2
AMRAP 10
15/12 cal bike (damper 10)
Every change 12 wallballs
CF FITNESS
ULTIMATE BURNOUT
AMRAP 4
10 2 db thrusters
10 burpees
Rest 2
Emom 4
12/10 cal ski
AMRAP 4
10 hand release pushups
10 jump lunges
Rest 2
Emom 4
12/10 cal row
Rest 2
AMRAP 4
10 kb swings
10 trx rows
Rest 2
Emom 4
12/10 cal bike (damper 10)
CF FITNESS
ULTIMATE BURNOUT
Tabata everything
1. row
2. Box jumps
3. Ski
4. Du/Su (outside)
5. Bike
6. Mountain climbers
Rest 1 minute between rounds
CF FITNESS
ULTIMATE BURNOUT
Team of 2
AMRAP 8
Buy in 750/500m run
In the remaining
40 calories ski
20 synchro burpees
Rest 2
AMRAP 8
Buy in 750/500m run
In the remaining
60 calories row
30 db snatch
Rest 2
AMRAP 8
Buy in 750/500m run
80 cal bike
40 synchro jumping lunges
CF FITNESS
ULTIMATE BURNOUT
4 sets of
1min on
1 min off
1) wallballs
2) farmer carry
3) alt vups
4) side plank 30″+30″
CF FITNESS
ULTIMATE BURNOUT
for time
team of 3
1500/1000m run (together)
1200m ski (split)
1250/750m run (together)
1200m row(split)
1000/500m run
2400m bike(split)
cap 35m
CF FITNESS
ULTIMATE BURNOUT
on a running clock
0:00-15:00
150/120 cal ski
emom 5 burpees synchro
15:00-17:00
rest
17:00-30:00
i go u go
12 wallball shots
10 pushups
16 vups
at 30:00
500m run together
CF FITNESS
ULTIMATE BURNOUT
every 3 for 30
1)buy in 250m run
max cal ski
2) buy in 250m run
max du/su(outside)
3)buy in 250m run
max calories row
4)buy in 250m run
max m.climbers
5) buy in 250m run
max bike
CF FITNESS
ULTIMATE BURNOUT
team of 2
amrap 10
80/60 cal row
30 synchro vups
max plate jump squat
(a-block jump squat)
rest 2
amrap 10
80/60 cal ski
30 synchro down ups
max 1 db devil press
rest 2
amrap 10
80/60 cal bike
30 synchro jumping lunges
max hand release pushups
CF FITNESS
ULTIMATE BURNOUT
TEAM OF 2
every 6 minutes for 30 minutes
-1000m/750 run together
(one partner is holding medball)
-120/100 wallballs
(in every change perform 5 synchro burpees)
-1000/800m ski/row
-1000/750m run together
(one partner is holding medball)
-40 synchro burpees
CF FITNESS
ULTIMATE BURNOUT
5 rounds of
1 min on
1min off
1) ski
2) side plank (30″-30″)
3)row
4) shuttle runs(outside)
5) bike
6) farmers hold
CF FITNESS
ULTIMATE BURNOUT
every 5 for 30
1) 1000/800m ski
2) 21-15-9
db snatch
hand release pushups
3) 1000/800m row
4) 21-15-9
Heavy wallballs
vups
5) 2000/1500m bike
6)21-15-9
trx rows
box jumps
CF FITNESS
ULTIMATE BURNOUT
i go u go
1)amrap 10
5 cal ski
7 box jump overs
2) amrap 10
5 cal row
8 db snatch
3) amrap 10
5 cal standing bike
8 jumping lunges
CF FITNESS
ULTIMATE BURNOUT
COUPLES WORKOUT
0:00-10:00
1000/750m run together
40 burpees
30 cal ski
10:00-20:00
100/750m run
40kb swings
30 cal row
20:00-30:00
1000/750m run
40 wallballs
30 cal bike
FITNESS
Strength:
EMOM 15′:
1. 2 squat clean+jerk@75%
2. 10 burpees over bar+max du
3. rest
For time:
5 rounds of
10 hang power clean
20 wall ball
10 toes to bar
20 cal row/run
BURNOUT
every 3 for 36 minutes
1)500m run
2) 20 squat clean thrusters
3) 500m ski
4) 25 medball throw situps
5) 500m row
6) 1k bike
FITNESS
Strength:
Every 1:30 min for 9 min
3 power snatch (tng)
(built up complex)
For time:
5 rounds of
9 power snatch
15 deadlift
21 box jump over
50-60/30-40kg
BURNOUT
amrap 4
15 box jumps
10 db snatch
5 burpees over db
rest 2
tabata row
rest 2
amrap 4
15 vups
10 air squats
5 hand release pushups
rest 2
tabata ski
rest 2
amrap 4
15 trx rows
10 kb swings
5 down ups
FITNESS
BURNOUT
on the run
team of 3
A) amrap 10
500m run
50m synchro walking lunges
(outside)
max calories ski
partners wall sit
B)amrap 10
500m run together
250m farmers carry
(1 lap)
max calories row
partners plank
C)amrap 10
500m run together
50 1 arm db push press
max cal bike
partner hanging hold
CF FITNESS
ULTIMATE BURNOUT
0n a running clock
0:00-15:00
for time
500m run
25 wallballs
50 situps
25 burpees over line
250m run
15:00-30:00
emom 15
1)15/12 cal ski
2)15/12 cal row
3)15/12 cal bike
CF FITNESS
Strength:
Every 1:30 min for 9 min
1 power snatch
1 oh squat
(built up complex)
For time:(Team of 2)IGYG
16 rounds of
3 oh squat
7 KB swings
10 toes to bar
ULTIMATE BURNOUT
emom 10
team of 2
i go u go
max cal row
1 min partner 1
1 min partner 2
rest 2
emom 10
1min p1
1min p2
max cal ski
rest 2
emom 10
1min p1
1min p2
max cal bike
CF FITNESS
1 min hollow hold
ULTIMATE BURNOUT
team of 2
on a running clock
0:00-10:00
150/120 cal row
partner 250m run
10:00-20:00
150/120 cal ski
parnter 250m run
20:00-30:00
200/150 cal bike
parnter 250m run
CF FITNESS
ULTIMATE BURNOUT
EVERY 2 for 30 min
1) 25 double squat wallballs
2) 25/20 cal ski
3) 25 2 db hang clean and jerk
4) 25/20 cal row
5) 25 /20 cal standing bike
CF FITNESS
ULTIMATE BURNOUT
Happy Burpee Wednesday
AMRAP 5min
20-25 x Burpees
Max Calories Bike
Rest 1min
AMRAP 5min
20-25 x Burpees
Max Cal Row
Rest 1min
AMRAP 5min
20-25 x Burpees
Max Cal Ski
Rest 1min
AMRAP 5min
20-25 x Burpees
Max Reps Wall Balls
Rest 1min
AMRAP 5min
20-25 x Burpees
Max Reps Sit ups
Rest 1min
AMRAP 5min
500m Run
Max Reps Burpees
CF FITNESS
side raises
ULTIMATE BURNOUT
acid bath
3 set of
2min on 2 min off
1) 10/8 cal ski 10/8 kb swings max cal ski
2) 10/8 cal row 15/12jumps over row max cal row
3) 10/8 cal bike 5 devil press+ thruster max cal bike
CF FITNESS
Strength:
Front squat +Back squat
Every 3 min for 15 min
(start at @50% of front squat and increase each set)
Set 1: 10 fr.sq.+ 2 back sq.
Set 2: 8+4
Set 3: 6+6
Set 4: 4+8
Set 5: 2+10
10 min amrap:(Team of 2)
30 toes To Bar
30 sh2oh 60/40
30 toes To Bar
30 hang power clean 60/40
Max Reps Synchro Facing Burpees Over Ba
ULTIMATE BURNOUT
Team of 2
1) AMRAP 6min
1500m/1200m Bike
Max Reps Plate Ground To Overhead
Rest 30sec
2) AMRAP 6min
1000m/800m Row
Max Reps Push ups
Rest 30sec
3) AMRAP 6min
900m/700m Ski
Max Reps Wall Balls
Rest 1min
4) AMRAP 6min
20 x Synchro Jump Over DB
12 x Synchro Single Arm DB Hang Snatches
Rest 1min
5) AMRAP 6min
30 x Synchro Mountain Climbers
20 x Sychro Shoulder Taps
10 x Sychro Sit ups
Rest 1min
CF FITNESS
ULTIMATE BURNOUT
team of 2
i go u go each 5×250/200m
row 5×250/200m
ski 5×600/400m
bike cap 11
each set no extra rest
CF FITNESS
ULTIMATE BURNOUT
every 2 for 28 minutes
1) 400/300m ski
2) 10 2 db devil press+ thruster
3) 400/300m row
3) 20 situps + 20 vups
4) 800/600m bike
5) 20 double pushup burpees
6) rest
CF FITNESS
ULTIMATE BURNOUT
team of 2 for time
A)2k row (partner wall sit ) (cap 10 ) rest 2
B) 2k row ski (partner farmer hold) (cap 10) rest 2
C) 4k bike (partner elbow plank) (cap 10)
CF FITNESS
ULTIMATE BURNOUT
Every 5 for 30 minutes
1. 1000/800m row
2. 21-15-9 kb swings / down ups
3. 1000/800m ski
4. 30-20-10 alt jumping lunges/ alt vups
5. 750/500m run
6. 21-15-9 cal bike / wallballs
CF FITNESS
ULTIMATE BURNOUT
Team of 2
AMRAP 10
10/8 cal ski
Every change 20 alt vups
Rest 2
AMRAP 10
12/10 cal row
Every change 6 burpees over row
Rest 2
AMRAP 10
15/12 cal bike (damper 10)
Every change 12 wallballs
CF FITNESS
ULTIMATE BURNOUT
team of 2
amrap 10
i go u go
4 1 arm devil press
10/8 cla ski
rest 2
amrap 10
i go u go
10 kb swings
10/8 cal row
rest 2
amrap 10
i go u go
10/ hand release pushups
15/12 cal bike
CF FITNESS
ULTIMATE BURNOUT
every 2 for 36
1) 25/20 cal row
2) 12/10 2 db clusters
3) 25/20 vups
4) 25/20 standing bike
5)12/10 down ups over smallbox
6) 25/20 cal ski
CF FITNESS
ULTIMATE BURNOUT
cicruit training
1 min on
1 min off
5 rounds of
1) row
2) db thrusters
3) bike
4) hand release pushups
5) ski 6) db lunges
FITNESS
BURNOUT
tabata
goblet squats
rest 2
4 min max calories row
tabata
alt db snatch
rest 2
4 min max cal ski
rest 2
tabata
alt vups
rest 2
4 min max calories bike
FITNESS
BURNOUT
emom 30
45″ on 15″ off
1)kb swings
2) ski erg
3) down ups
4) row
5) box jumps
6) standing bike
FITNESS
BURNOUT
1) amrap 4
10 1 arm db push press
10 goblet lunges
20 russian twists
2) emom 4
15/12 calories
3) amrap 4
20 russian twists with medball
20 plank touches to ball
20 side madball throws
4) emom 4
15/12 calories
5) amrap 4
10 hand release pushups
10 alt vups
10 plank to side plank
6) emom 4
15/12 calories
rest 2 minutes bwn sets
FITNESS
FITNESS
BURNOUT
5 min amrap
20 wallballs
50 du/100 su
10 burpees to target
rest 3
4 min amrap
15 wallballs
40 du /80 su
8 burpees to target
rest 2
3 min amrap
10 wallballs
30 du /60 su
6 burpees to target
rest 1
2 min amrap
5 wallballs
20 du/40 su
4 burpees to target
FITNESS
BURNOUT
for time
1000/800m ski
50m farmer carry
1000m/800m run
50m rfront rack carry
1000m/800m row
50m overhead carry
1000/800m run
FITNESS
BURNOUT
amrap 8
ladder
2-4-6-8-10
calories ski
kb swings
rest 2
amrap 8
2-4-6-8-10
calories row
vups
res 2
amrap 8
2-4-6-8-10
calories bike
goblet squats
FITNESS
BURNOUT
for time
as a team
6/5 k row
every 2 minutes including
0:00
10 synchro down ups
10 synchro jumping lunges
FITNESS
BURNOUT
5 rounds of
1 min max wallballs
30 sec rest
1 min max cal ski erg
30 sec rest
1min max burpee broad jumps
30 sec rest
1min max calories row
30 sec rest
FITNESS
FITNESS
BURNOUT
For time
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Calories row
Vups
Kb swings
Kb lunges
FITNESS
BURNOUT
4 sets of
3 min AMRAP
30/25 cal standing bike
Max wallballs
Rest 1
3 min AMRAP
250 m run
Max hand release pushups
FITNESS
BURNOUT
for time
triple 3
3 k run
3 k ski
3 k row
all athletes start together
working at the same time .
the workout finιshes when the team
has completed all of the distances
split as you deisre
FITNESS
BURNOUT
team of 2
for time
1200m row
(partner plank hold )
80 wallballs
(partner wall sit )
1000m row
(partner db farmer hold)
60 2db lunges
(partner wall sit hold)
800m row
(partner plank hold )
40 synchro goblet squats
FITNESS
500m run
12 burpees over db
6 2 db hang clusters
FITNESS
FITNESS
BURNOUT
24 min emom
45 on 15 off
1. row
2. 1 arm db thruster
3. Burpees
4. Lateral jumps over db
5. Vups
6. Rest
FITNESS
BURNOUT
5 sets
4 min amrap
team of 2
buy in 250m run together
15 1 arm synchro devil press
max cal row/ski
rest 1
FITNESS
Strength:
Every 1:30 min for 9 min
1 pull
1 power snatch
1 hang squat snatch
(built up to @85%)
For time :
3 rounds of
5 hang power snatch
5 oh squat
10 toes to bar
5 facing burpees over bar
rest 3 min
repeat 3 rounds
BURNOUT
for time
1k ski erg
40 box jump over
1k row
60m walking goblet lunges
1k run
80 vups
FITNESS
Skill: hspu
For time:
2 rounds of
20 cal row
20 hspu
20 cal row
20 devi press
Strength:
EMOM 10′:
1. 10 bicep curls+10 skull crushers
2. 40 sec hold oh a heavy plate
BURNOUT
5 sets of
3 min on
1 min off
250m row
20 kb swings
max reps goblet squats
rest 1 between sets
FITNESS
FITNESS
FITNESS
BURNOUT
For time:
TEAM OF 2
100 cal row
100 burpees over partner
100 sit ups
100 push ups
100 air squats
FITNESS
Strength:
Every 1:30 min for 9 min
1 power clean
1 squat clean
1 front squat
(start @50% and built up)
For time:
21-15-9
power clean
burpees box jump over
250 m run
50-60/35-40kg
BURNOUT
Every 2 min for 30 min
1. 250/200m row+50 mountain climbers
2. 250/200m ski+15 sumo dl h.p
3. 15 wall balls+20 jumps over ball
4. 2 rounds 12 sit ups+12 v-ups+12 lunges
5. 250 m run
FITNESS
250m ski
20 goblet lunges
15 kb swings
rest 2
2) amrap 10
250m row
20 jump squat
15 burpees
rest 2
amrap 10
250m run
20 vups
15 hand release pushups
FITNESS
Strength:
4 sets of
5-10 ring dips
5-10 chin ups
10 candlestick (with plate)
30-40 sec arch hold
Skill: ring mu
10 min amrap:
4-5-6-7-8-9-…
alt. DB snatch
burpees
1-2-3-4-5-6-…
ring mu
BURNOUT
amrap 35
500m row
(partner hold plank)
30 box jump overs
20 synchro 1 arm devil pres
FITNESS
FITNESS
Strength:
Every 90sec for 9min
3 x Back Squats
80-85%
For time:
100-80-60-40-20
du
12-14-16-18-20
KB swings 24/16
sit ups
pistols
10-10-10-10-10
KB Hang Clean and Jerk
FITNESS
Skill: hswalk
16 min amrap:
5 m hswalk
5-5 hang snatch KB/DB
5-5 thruster KB/DB
14 lunges with KB/DB front rack
Strength:
3 sets of
20 weighted sit ups
20 bird dog
20 m oh walk one KB/DB
BURNOUT
3 sets of
1. AMRAP 4
400m row
15 pushups
20 wallball
Rest 2
2. AMRAP 4
15 down over kb
20 jump squat
Rest 2
FITNESS
Strength:
Every 2 min for 10 min
3 power clean
3 hang squat clean
3 jerk
@70%-85%
Every 5 min: (3 sets)
2 rounds of
6 power clean and jerk
8 burpees to target
12 pull ups
50-60/30-40 kg
BURNOUT
for time
team of 2
1500m run
25 burpee broad jumps
50 goblet lunges
500m farmers carry
50goblet lunges
25 burpee broad jumps
1500m run
FITNESS
Strength:
Every 1:30 min for 9 min
3 power snatch
3 oh squat
@70%
For time:
20-18-16-14-12
wall ball
12-14-16-18-20
toes to bar
rest 2 min
10-8-6-4-2
power snatch
20-18-16-14-12
cal row/run
50/35 kg
BURNOUT
AMRAP 25′
250m run
25 hand release pushups
250m row
10 devil press
250m ski
FITNESS
FITNESS
Strength:
Front squat
Every 1:30 min for 9 min
Set 1-2: 3 reps @80%
Set 3-4: 2 reps @85%
Set 5-6: 1 rep @90%
8 min amrap:
1 devil press DBL DB
2 pistols
30 du
rest 2 min
8 min amrap:
3 squat clean
7 sh2oh
10 push ups h.r
BURNOUT
team of 3
for time
1500m run together
45 burpees
2000m ski (split)
60 wallballs
3000m row (split)
cap 40
FITNESS
Strength:
Every 1:30 min for 9 min:
3 jerk
(start @70% and built up to 85%-90%)
For time:
10 oh squat
20 box jump over
12 thruster
15 power clean
20 pull ups
10 burpees to target
20 pull ups
15 power clean
12 thruster
20 box jump over
10 oh squat
60/40 kg
FITNESS
Skill: ring mu
For time:
1000 m run buy in
Then 5 rounds of
8 alt.DB snatch
8 step over DBL DB
5 ring mu
Strength:
3 sets of
10-12 side raises
10-12 front raises
3 wall walk
BURNOUT
amrap 15
a1) 400m ski
10 2 db hang squat clean
10 hand release pushups
rest 5
amrap 15
a2)400m row
10 wallballs
12 jumps over rower
FITNESS
FITNESS
Strength:
Every 2 min for 12 min
Front squat: reps 5-4-3-2-1-1
(increase weight every set to max out)
15 min amrap:
6 sumo h.p
8 box jump over
6 burpees over bar
8 toes to bar
6 power snatch
40/25 kg
BURNOUT
amrap 30
2 rounds of
p1)250/200m row
p2) max kb farmer hold
into
2 rounds of
p1)250/200m ski
p2) plank hold
FITNESS
Strength:
4 sets of
10 arnold press
10 ring dips
10 rear delts
Skill: hspu
15 min amrap:
10 hspu
10 alt.DB snatch
10 m one DB oh lunges
10 box jump
BURNOUT
5 rounds
1 min kb swings
1 jump rope
1 min cal row
1 min rest
FITNESS
Strength:
12 min to max out Complex
1 cluster
1 front squat
1 hang power clean
1 jerk
EMOM 20′:
1. 16 cal row/run
2. 1 Bear Complex
3. 50-60 du
4. 12 deadlift
*Bear Complex:
1 power clean
1 front squat
1 push press
1 back squat
1 back push press
BURNOUT
5 rounds for time
500m run
15 2 db thrusters
10 burpees over db
FITNESS
FITNESS
BURNOUT
3 sets of
3 min medium
1:30 hard
2 min medium
1:00 harder
1 min medium
0:30 hardest
rest 2 minutes between sets
1)row
2)ski
3)bike
FITNESS
FITNESS
BURNOUT
for time
10 ROUNDS FOR TIME
250m run
15 wallball
10 burpees
FITNESS
BURNOUT
every 2 for 24
1) amrap 2
8 kb swings
50 du
2)amrap 2
max calories row
3)rest
FITNESS
FITNESS
Strength:
Back squat
5 rounds of
3 reps @70%
rest 30 sec
3 reps @70%
rest 1 min
4 rounds of
4 min on / 2 min off:
1 Round DT + amrap Cindy
DT: 12 deadlift
9 hang clean
6 sh2oh
Cindy: 5 pull ups
10 push ups
15 air squat
FITNESS
Skill: hswalk
15 min amrap:
5 m hswalk
10 pull ups/ring rows
20 step ups with one DB
30 sit ups
Strength:
3 sets of
15 bicep curls
15 press down for tricep with band
1 min plank
max L-sit on pull up bar
BURNOUT
7 sets of
60 du /120 su
10 2db db thrusters
8 burpees to target
rest 1 between sets
FITNESS
Strength:
Every 1:30 min for 9 min
1 pull
1 power clean
1 hang squat clean
(built up)
For time:
5 rounds of
7 sh2oh
8 hang power clean
15 wall balls
250 m run
60/40kg
BURNOUT
3 sets of
1000/800m run together
500/400m row
750/600m ski
rest 2 min
cap each set 10 min
FITNESS
FITNESS
Skill: bar mu
2 rounds of
6 min amrap:
5 sh20h DBL DB
4 front squat DBL DB
3 bmu
rest 2 min between rounds
Finish with 1000 m run/row
Strength:
3 sets of
12 DB hammer curls
12 DBL DB kick backs
12 chest press
BURNOUT
3 sets of
amarp 10
500m ski
20 burpees over line
100 du/200 su
1000m row
100 du/200 su
20 burpees over line
rest 2 between sets
FITNESS
BURNOUT
team of 2
10 rounds
p1)250m row/ski
p2) 9 db deadlift
6 db hang clean
6 db shoulder to overhead
3 db devil press
FITNESS
Strength:
Every 2 min for 10min
1 pull
1 power snatch
1 oh squat
20 du
For time:
120 du buy in
21-15-9
power snatch
wall ball
toes to bar
120 du buy out
BURNOUT
team of 2
for time
200 wallballs
1000m run together
100 a-jumps
1000m run together
FITNESS
Strength:
3 sets of
8-8 1leg elevated split squats
10 cyclist goblet squats
16 iso alternate DB strict press
Skill: pistols
For time:
1-3-6-9-11
devil press DBL DB
every round
10 pistols
10 box jump
BURNOUT
4 sets of
Amrap 5 min
20 kb swings
-20 lateral jumps over Kb
20 goblet lunges
remaining time:
max reps du
rest 2 minutes bwn sets
FITNESS
Strength:
Every 2min for 10min
Complex of
1 clean pull
1 power clean
1 hang power clean
2 front squat
For time :(team of 2)split as you wish
3 rounds of
20 gr2oh
24 toes to bar
20 oh squat
24 facing burpees over bar
88 du
40-50/25-30kg
BURNOUT
workout of the day
every 2 for 30
1)25 cal row
2)25 db thrusters
3) 25 burpees
4)25 cal bike
5) 25 situps + 25 vups
FITNESS
FITNESS
BURNOUT
6 sets of
A1)amrap 2
2-4-6-8-10
hangt clean and jerk
down ups over db
rest 2
A2) amrap 2
10/8 cal row
10/8 box jumps
6 x A1/A2
FITNESS
Strength:
Every 2 min for 10 min
1 pull
1 power clean
1 hang squat clean
(built up to @85%)
For time:
27-21-15-12-9-5
toes to bar
sh2oh
cal
50/35kg
BURNOUT
amrap 5
12/10 cal standing bike
15/12 goblet squat
rest 2
amrap 5
12/10 cal row
15/12 hand release pushups
rest 2
amrap 5
12/10 cal ski
15/12 vups
rest 2
amrap 5
250m run
12/10 jumping lunges
FITNESS
BURNOUT
6 sets of
amrap 2
12/10 cal row
12/10 cal ski
rest 2
FITNESS
BUNROUT
for time
100 du/200 su
60 db snatch
50 db lunges
40 db push press
30 burpees
20 1 arm db thrusters
10 1 arm devil press
100 du/200 su
FITNESS
FITNESS
BURNOUT
team of 2
athens throwdown side event 1
i go u go
amrap 7
15/12 cal ski
6 devil press
rest 3
amrap 7
i go u go
9 db thrusters
9 burpees over line
rest 3
amrap 7
250m run
FITNESS
Strength:
Every 2 min for 10min
3 Back squat 85%
For time:
100 du
12 front squats
24 pull ups
100 du
12 squat clean
20 pull ups
100 du
12 power clean and jerk
16 pull ups
60/40 kg
BURNOUT
5 sets of
AMRAP 4
(45” on 15” off)
1. ski
2. Kb swings
3. Row
4. Jumping lunges
Rest 1 minute between sets
FITNESS
Skill: pistols
2 rounds of
8 min amrap:
12 pistols
14 KB snatch(7-7)
16 cal row/ski
20 KB swings
Strength:
3 sets of
15 strict high pull with KB
15 KB bicep curs
15 KB tricep extension behind head
BURNOUT
5 sets of
Amrap 5 min
20 push ups
20 goblet squat
-20 lateral jumps over Kb
remaining time:
max reps shuttle runs
rest 2 minutes bwn sets
FITNESS
Strength:
Every 1:30 min for 9 min
1 pull
1 hang power snatch
1 squat snatch
(built up)
4 rounds of
3 min amrap:
P1) 9 burpees over bar
3 squat snatch (70/45kg)
P2) max cal
rest 2 min between rounds
BURNOUT
team of 2
10 rounds
i go u go
250m run
50 du/100 su
into
10 rounds
10 bar facing burpees
15 kb swings
FITNESS
Strength:
Every 2 min for 10 min
4 Back squats @70%
+
10 jump squats (no weight)
For time:
5 rounds of
12 synchro 1 DB alt. devil press
12 synchro 1 arm overhead lunges
30 wallballs
250m run together
BURNOUT
workout of the day
Team of 2
Amrap 25′
200 Single Unders
20 Synchro goblet squat
800m Row
20 Synchro push ups
20 Synchro Sit ps
600m Row
FITNESS
BURNOUT
workout of the day
every 2 for 24
1) 2 rounds
4 devil press
8 db thrusters
2)max cal row
3) rest
FITNESS
Strength:
Every 2 min 10 min
5 Sumo Deadlift
(built up)
For time:
100 squats
100 KB swings
100 push ups h.r
100 sit ups
100 lunges
100 du
BURNOUT
Emom 12
45 on
15 off
1. row
2. Ski
3.vups
Rest 3
For time
500m run
25 hand release push up
25 sit-ups
500m run
FITNESS
Skill: hspu
EMOM 20′:
1. 7 hspu
2. 10 burpees box jump
3. 16 alt. DB clean and jerk
4. 14/12 cal row
5. 20 lateral jumps over row
Core Strength:
3 sets of
unbroken sets
21 v-ups
15 weighted sit ups
9 hollow rocks
BURNOUT
Team of 2
Workout
3 Rounds of
60 Wall Balls
1000m Row
40 Burpees
FITNESS
workout of the day
team of 2
3 sets of
amrap 10
buy in 1000m run together
then
1) max cal ski
2)max cal row
3) max burpee box jumps
rest 2 between sets
FITNESS
FITNESS
BURNOUT
workout of the day
tabata row
rest 1
tabata du/su
rest 1
tabata wallballs
rest 1
tabata vups
rest 1
tabata shuttle runs
FITNESS
FITNESS
Strength:
Every 1:30 for 9 min
1 pull
1 hang squat snatch
1 squat snatch
(built up)
For time:
10 rounds of
5 power snatch
5 pull ups
30 du
BURNOUT
workout of the day
5 sets of
amrap 3
2 rounds of
6 renegade rows
9 db thrusters
max calories
rest 1 between sets
tabata
mountain climbers
FITNESS
BURNOUT
workout of the day
emom 15
45″ on 15″ off
1) row
2) down ups over db
3) db snatch
rest 5
for time as a team
2 k row
60 db snatch
40 down ups over db
FITNESS
FITNESS
Strength:
Deadlift
Every 1:30 min for 9 min
Set 1-2: 4 reps@75%
Set 3-4: 3 reps@80%
Set 5: 2 reps@85%
Set 6: 2 reps@90%
5 sets of
Every 3 min :
4 hang power clean
5 front squat
6 sh2oh
15 cal row/bike/run
BURNOUT
4 sets of
1 min on
1 min off
1. row
2. Front rack hold
3. Mountain climbers
4. Bike erg
FITNESS
skill: hspu/pistols
2 sets of
7 min amrap:
7 pull ups
10 pistols
7 hspu
10 cal ski/row
rest 2 min between
Strength:
2-3 sets of
15 ring rows
5-10 ring dips
15 banded good mornings
BURNOUT
Team of 2
AMRAP 25
1200m row
100 wallballs
1000m row
80 kb swings
800m row
60 synchro medball throw sit-ups
600m row
40 synchro goblet squats
400m row
20 synchro burpees
FITNESS
Strength:
EMOM 10′:
1. 5 Back squat @70%-75%
2. 45 sec wall sit
For time:
21-15-9
oh squat
sh2oh
cal row/run/bike
rest 3 min
21-15-9
pull ups
burpees over bar
cal row/run/bike
FITNESS
BURNOUT
Team of 2
2 sets
AMRAP 8
Max cal row
Partner plank
Rest 2
AMRAP 8
I go u go
4 alt db snatch
6+6 oh lunges
32 du/64 su
FITNESS
Strength:
Deadlift
Every 1:30 min for 9 min
Set 1-2: 4 reps@70%
Set 3-4: 3 reps@75%
Set 5-6: 2 reps@80%
For time: (cap 22′)
10-20-30-20-10
wall ball
cal row/run/bike
straight into
11-12-13-14-15
toes to bar
5 gr2oh
60/45kg
BURNOUT
1. tabata ski
2. Tabata jumping lunges
3. Tabata bike
4. Tabata vups
5. Tabata kb swings
Rest 2 between sets
FITNESS
Strength:
Every 1:30 min for 9 min
1 power snatch
1 hang squat snatch
For time:(car 25′)
100 du
12 burpees over bar
24 lunges (with bar)
12 power snatch
24 deadlift
12 oh squat
24 sit ups
100 du
24 sit ups
12 oh squat
24 deadlift
12 power snatch
24 lunges
12 burpees over bar
100 du
50/35 kg
BURNOUT
Team of 2
AMRAP 25
Buy in 2000m row
Then
10 db 1 arm thrusters
10 burpees over line
250m run together
FITNESS
Skill:hspu
For time:
5 sets of
6 double KB/DB hang snatch
6 double KB/DB front squat
6 hspu
6 pull ups
18 cal row/ski Strength:
3 sets of
15 tricep extensions
15 bicep curls
15 bent over rown
BURNOUT
Every 2 for 30
1. 400/300m row
2. 1000/800m bike erg
3. 400/300m ski
4. 25/ 20 burpees side jump
5. 40” plank + 20/15 vups
FITNESS
FITNESS
OPEN WORKOUT 24.3
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
Women (29, 43 kg)
Men (43, 61 kg)
Accessory Strength
EMOM x 8min (40sec On 20sec Off)
1) Russian Twists
2) Alt V Ups
3) Plank Hold
4) Gluted Bridges Weighted
BURNOUT
workout of the day
2 sets
of
armap 5
max cal
rest 2
amrap 5
15 jump squat
10 db snatch
5 burpees over db
rest 2
FITNESS
Strength:
Every 1:30 min for 9 min
built up to 85%-90%
1 pull
1 power clean
1 pull
1 hang power clean
For time:
21-15-9-7-5-3
power clean
sit ups
push ups
100-80-60-40-20-10
du
BURNOUT
workout of the day
emom 30
1) max kb hold
2) max box jumps
3)max vups
4)max cal ski
5)rest
FITNESS
BURNOUT
workout of the day
team of 2
amrap 25 min
buy in:2500m row
then i go u go
4+4 db hang squat clean
8 down ups over db
16 jumping lunges
FITNESS
BURNOUT
workout of the day
4 sets of
1 min on
1 min off
1) cal row
2) 1 arm devil press
3)du/su
4)alt vups
FITNESS
Strength:
EMOM 12′:
1. 6 back squat 70%-75%
2. 10 seated strict pressDBL DB/KB
15 MIN AMRAP:(TEAM OF 2 IGYG)
5 thruster
5 power snatch
5 pull ups
(40/25kg)
BURNOUT
workout of the day
every 2 minutes for 30 minutes
1)30/25 cal ski
2)25/20 burpees
3) 30/25 cal row
5) 25/20 unbroken wallballs
FITNESS
FITNESS
OPEN WORKOUT 24.2
AMRAP 20min
300m Row
10 x Deadlifts 83/55
50 x DU/SU
Accessory Strength
EMOM x 12min(40sec On 20sec Off)
1) Skull Crushers
2) Wall Sit (Weighted)
3) Biceps Curls
4) Hollow Hold
BURNOUT
workout of the day
3 sets of
1 min on
1min off
1)row
2)burpees
3)ski
4)goblet squats
5)bike
FITNESS
BURNOUT
workout of the day
every 2 minutes for 24 minutes
1)400/300m row
2)6 devil press
8 thrusters
10 down ups
FITNESS
FITNESS
Skill:bar mu
For time:
5-6-7-8-9-10
bmu
devil press
10 step ups with DBL DB
14 cal row/ski
Strength:
3 sets of
7-10 strict toes to bar
40 sec hollow hold
15 weighted sit ups
BURNOUT
workout of the day
4 sets of
amrap 2
buy in 250/150m row
max down ups
rest 1
amrap 2
100 du/200 su
max DB hang squat clean
FITNESS
BURNOUT
workout of the day
amrap 8
p1)15/12 cal ski
p2) 15/12 box jump overs
rest 2
amrap 8
p1)15/12 cal row
p2)20/15 wall ball shots
rest 2
amrap 8
p1)250m run
p2)15/12 burpees
FITNESS
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches,arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
Core Strength
EMOM x 12min (40sec On 20sec Off)
1) Weighted Sit ups
2) Russian Twists
3) Arch Hold
4) Weighted Plank Hold
BURNOUT
workout of the day
every 2 for 30
1)400/300m row
2)35/25 standing cal bike erg
3)25/20 burpees
4)20/15 situps +15 vups
5)rest
FITNESS
BURNOUT
FITNESS
BURNOUT
FITNESS
BURNOUT
FITNESS
BURNOUT
FITNESS
FITNESS
skill: rope climb
For time:(team of 2)
10-8-6-4-2
rope climbs
30-24-18-12-6
DBL DB/KB hang snatch
burpees
250m run (together)
Strength:
2 Sets of
10 Seated press DB/KB
10 Zottman Curls
10 Skull Crushers
BURNOUT
workout of the day
6 sets of
1:30 on
0:30 off
1) 8 db hang clean+ press
16 air squat
2) 10/8 cal row
10 jumping lunges
FITNESS
BURNOUT
FITNESS
BURNOUT
FITNESS
Strength:
3 Sets of
12 romanian deadlift DBL DB
20 hip thrusts
12 bent over row DBL DB
skill:hspu
For time:
30-25-20-15
box jump
20-15-10-5
hspu
15-20-25-30
wall ball
BURNOUT
workout of the day
4 sets of
2 minutes on
1 minute off
a)2 min max cal row
b)2 min amrap
8+8 db thrusters
40 du/80 su
FITNESS
BURNOUT
FITNESS
FITNESS
Skill: Kipping Pull ups/butterfly
For time:
1000m row
15 pull ups
30 wall balls
20 hang snatch kb/db (10/10)
600m row
13 pull ups
20 wall balls
16 hang snatch kb/db (8/8)
300m row
10 pull ups
10 wall balls
12 hang snatch kb/db (6/6)
BURNOUT
Workout
Every 2 for 24
1. 2 rounds of
4 devil press+ thruster
8 db lunges
2. max cal row
3. Rest
FITNESS
FITNESS
BURNOUT
FITNESS
BURNOUT
Workout
4 sets
1. AMRAP 5
2-4-6-8-10-…..
Db clusters
Down ups over kb
20 du/40 su
Rest 2
2. Emom 5
12/10 cal row
Rest 2
And repeat
FITNESS
FITNESS
FITNESS
BURNOUT
FITNESS
FITNESS
BURNOUT
FITNESS
BURNOUT
FITNESS
BURNOUT
FITNESS
FITNESS
BURNOUT
FITNESS
Strength:
every 2 min for 12 min
1 clean pull+1 power clean+2 jerk
start at 50% and build up to 85%
18 min amrap:
10 x Power cleans 50/35
12 x Push ups h.r
16 sit ups
16/12 cal Row/Run/Bike
BURNOUT
AMRAP 25
Workout
Team of two
1000m row
50 pushups
100 DU/200SU
50 goblet squats
100 Du/200 su
50 jumping lunges
100 du/200 su
50 hand release push ups
FITNESS
FITNESS
BURNOUT
FITNESS
Strength:
Front squat
every 1:30 min for 9 min
set 1: 5 reps 65%
set 2: 3 reps 70%
set 3: 3reps 75%
set 4: 2 reps 80%
set 5: 2 reps 85%
set 6: 2 reps 85%
15 min amrap:(team of 2 IGYG)
2-4-6-8-10-….
Shoulder To Overhead
Toes to bar
Single DB Box Step Over
* After each set 20 du/40 su
BURNOUT
workout
team of two
i go u go
amrap 10
max cal ski
rest 2
amrap 10
max burpee box jumps
rest 2
amrap 10
max du
FITNESS
FITNESS
Skill: ring muscle up
For time:
5 rmu/5bmu/7 ch2b/10 pull ups
10 wall balls
15 box jump over
20 gr2oh with plate
40 du/su
Core strength:
3 sets of
30 sec holllow hold
20 v-ups
15 sec L-sit
15 weighted sit ups
BURNOUT
4 sets of
2 min max calories
rest 1 minute
2 min amrap
4 db snatch
6 burpees over db
8+8 oh lunges
FITNESS
BURNOUT
FITNESS
Strength:
Deadlift
Find 5 RM max in 12 min
For time:
45 cal buy in
21-15-9
power snatch
front squat
toes to bar
45 burpees facing over bar buy out
BURNOUT
4 rounds of
1 min on
1 min off
1) farmer hold
2) mountain climbers
3) vups
4) su
FITNESS
Strength:
3 sets of
5-8 strict pull ups
30 sec hshold
30sec hollow rocks
Skill: hspu
20 min amrap:
16 hang clean DB (8-8)
8 hspu
16 sit ups weighted
16 kettl. swing
16 cal row/ski
BURNOUT
amrap 25 minutes
team of 2
1000/800m row/ski
80 burpees
60 jump squat
1000/800m row/ski
40 synchro situps
FITNESS
Strength:
Emom 9 min:
1.5 bench press
2.10 DBL DB bent over row
3.40 sec wall sit (weighted)
Emom 20 min:
1. 4-5-6-7-8 power snatch
2.15-14-13-12-11 burpees to target
3.max cal row
4.rest
BURNOUT
tabata
row
rest 2 minutes
tabata shuttle runs
rest 2 minutes
tabata ski
rest 2 minutes
tabata box jumps
FITNESS
Strength:
Every 90sec for 9min
3 x Back Squats
80-85%
For time:
100-80-60-40-20
du
12-14-16-18-20
KB swings 24/16
sit ups
pistols
10-10-10-10-10
KB Hang Clean and Jerk
FITNESS
Skill: hspu
Workout:
For time:
10-1
hspu
DBL DB front squat
each set 30 d.u/60 s.u
Buy out 1000 m run/row
Strength:
12-10-8-6-4
bicep curls
tricep skull crushers
gorilla row (x2)
20m farmer carry
BURNOUT
workout
team of 2
triple three
Amrap 30 min
relay style
3k row
3k ski
3k rum
FITNESS
Strength:
every 2 min for 12 min
3 Back squat 80-85%
+ 5 high box jump
Workout:
3 sets of
5 min amrap:
5 box jump over
6 alt. DB snatch
7 toes to bar
8 burpees
rest 2 min between sets
BURNOUT
Rich Froning
travel workout
emom 30 minutes
for max reps
1)su/du
2)burpees
3)v-ups/situps
4)air squats
5)rest
FITNESS
Strength:
every 2 min for 10 min
power clean and jerk
Set 1:5 reps 70%
Set 2: 4 reps 75%
Set 3: 3 reps 80%
Set 4 : 2 reps 85%
Set 5 : 1 reps 90%
Workout
2 sets 0f
7 min amrap:
35 d.u/70 s.u
3-4-5-6-…clean and jerk
7 down ups to target
rest 2 min betweeen sets
BURNOUT
workout
every 2 minutes for 30 minutes
1)400/300m row
2)1 min max farmer carry
3)400/300m ski
4)30″+30″ side plank
5)1 min shuttle run
FITNESS
Strength:
6 ring dips+10 sec hold
10 around the world (5-5)
3 wall walk
10 strict toes to bar/leg raises
skill:pull ups/chest bar pull ups
Workout
20 min amrap:(team of 2)
30 chest to bar/pull ups
30 one arm alt. devil press
30 pistols
30 db hang clean and jerk
30 burpees box jump
BURNOUT
workout
team of 2
Amrap 25
100/200 du/su
50 pushups
100/200 du/su
50 situps
1000m row/ski
50 vups
100/200 du/su
50 burpees
FITNESS
Strength:
every 1:30 min for 9 min
snatch pull+squat snatch+hang power snatch
Workout:
20 min amrap:(team of 2)
14 hang snatch
28 wall ball
14 toes to bar
50 du/100 su
40/25kg
BURNOUT
4 sets of
4 min emom
1)45″max cal ski
2) 20/15 wallball
3)45″ max cal row
4)20/15 kb swings
rest 2 minutes between sets
FITNESS
Strength:
3 Rounds of:
12 Split Squat (6-6)
12 Deficit RDL
20″ Hip Thrust Hold One Leg
1’30” REST between sets
25′ AMRAP (Team of 2)
8 strict chin ups
12 Devil Press
16 KB Swing
20 Push Ups H.R
24 Car Row
26 D.U / 52 S.U (each one)
10 Burpees over Row
FITNESS
Skill: Handstand
For time
– 3 rounds of
: 15 DBL DB squat
15 m Handstand walk
15M DBL DB walking lunges
Rest 2 mins
3 rounds of:
15 wall ball
7.5 m Handstand walk
15 sit ups
BURNOUT
workout
5 sets of
3 min on
1 min off
6+6 DB cnj
12 box jump overs
24 DU/48 SU
FITNESS
Strength:
Every 2′ for 10′
Cluster
10-8-6-4-2 increase weight each set
For time:
21 front squat
21 kb swings
500 m run/row
15 front squat
15 kb swings
500 m run/row
9 front squat
9 kb swings
500 m run/row
50/35kg
BURNOUT
emom
25 minutes
45″ on 15″ off
1)ski
2)burpees
3)row
4)vups
5)rest
FITNESS
Strength
Every 2 minutes for 10 minutes
Squat Snatch
+ Hang Power Snatch
+ Overhead Squat
Build Up of Complex
Workout
20 min AMRAP
10 DBL DB hang snatch
5 Down ups hands on DBs
10 pull ups
10 DBL DB deadlift
15/12 cal row
BURNOUT
workout
for time
team of 2
1000m row
100 du/200 su
100 sumo deadlift high pull
1000m ski
100 du/200 su
100 kb swings
1000m run
100 du/200 su
100 air squat
FITNESS
Skill: Pistols
For time
: 20-18-16-14-12-10
Toes to bar
Pistols
one arm dbPush Press
Cal Row/Ski
Core Strength
: EMOM 12′
(40″ on – 20″ off)
Weighted Hollow Hold
Weighted Sit Ups
V- Sit Ups
Max Hold L-Sit on pull up Bar
BURNOUT
workout
1000/800m row
6 minute cap
tabata side shuffle runs
rest 2 minutes
1000/800m ski
6 minute cap
tabata mountain climbers
rest 2 minutes
FITNESS
Strength
every 2 min for 10 minutes
5 front squat
with 2-3sec Pause at the bottom
WOD
Team of 2 (Rx 40/25)
Amrap 22 min
50 calories
40 box jumps
30 Barbell thrusters
20 Barbell front rack lunges
BURNOUT
amrap 25 minutes
team of 2
100 wallballs
80 synchro situps
60kb swings
40 vups
20 synchro burpees
FITNESS
Strength
3 Sets of
5 x Strict Pull ups
10 x Hollow Push ups On DBs
15 x Ring Rows
2 x Wall Walks
20sec HS Hold Facing The Wall
Rest 1min-1.30min between sets
Workout
Team of 2
AMRAP 20min
40/30 x Cal Row
30 x Burpee Box Jumps Over
40/30 x Cal Ski
250m Run Together
BURNOUT
Every 2min for 30min
1) 500m Row
2) 500m Ski
3) 1000m Bike
4) 25 x Burpees
5) 20 x Sit ups+20 x V Ups
FITNESS
Strength
Every 2.30min for 10min
12 x DBL DB Floor Press
12 x DBL DB Bent Over Row
30sec Weighted Wall Sit
Workout
4 Rounds of
15 x Deadlifts 40/25
50 x Double Unders/100 x Single Unders
15 x Hang Power Cleans 40/25
30 x Wall Balls 9/6
BURNOUT
TEAM OF 2
(I GO YOU GO)
Amrap 16′
-30 x du/60 su
-6 x Burpees
-10 x Single Arm DB hang clean & jerk
Rest 2′
EMOM 9′
-40″ plank
-20 x Sit ups
-12 synchro burpees
FITNESS
Strength
EMOM x 12min
1) 40sec Weighted Sit ups
2) 40sec Weighted Hollow Hold
3) 40sec Arch Hold
4) 40sec Weighted Plank Hold
Workout
3 Rounds of
15 x Push Jerks 50/35
250m Run
15 x Burpees
250m Run
BURNOUT
TEAM OF 2
AMRAP 25′
-100 swings
-100 du/200 su
-80 reverse lunges
-100 du/200 su
-60 single arm hang snatch
-100 du/200 su
-40 partner medball sit ups
-100 du/200 su
-20 synchro burpees
FITNESS
Strength
Every 2.30min for 10min
7 x Light-Moderate Weight Back Squats
12 x Single Arm DB Strict Press 6/6
Workout
Team of 2
AMRAP 16min
12 x Power Cleans 50/35
24 x Push ups
12 x Front Squats
22 x Toes To Bar/Leg Raises
100 x Double Unders/200 x Single Unders
BURNOUT
Team of 2
AMRAP 30min
500m Row
30 x Weighted Sit ups
30 x Squats/ Goblet Squats
30 x Push ups
100 x Double Unders/200 x Single Unders
500m Ski
30 x V Sit ups
30 x Lunges
30 x Burpees
FITNESS
Skill: HS Hold, HSPU
Workout
Last Workout of the 2023
Team of 2
AMRAP 23min
23 x Cal Row/Ski
23 x Toes To Bar
23 x Burpee Box Jump Over
23 x DBL DB Hang Snatches
23 x DBL DB Front Squats
23 x HSPU
23 x Double Unders Each
BURNOUT
Workout
40sec On 20sec OFF
EMOM x 30min
1) Ski
2) Bike
3) Row
4) Burpees
5) Rest
FITNESS
Strength
Every 2.30min for 10min
8+8 x Back Rack Split Squats
8 x DBL DB Floor Press
Workout
3 Rounds of
12 x Power Cleans 50/35
250m Run
12 x Push Jerks 50/35
BURNOUT
TEAM OF 2
AMRAP 30′
1200/1000m row
60 x Push ups
60 x KB Deadlift
1200/1000m ski
60 x Burpees
60 x Sit ups
FITNESS
CORE STRENGTH
ΕΜΟΜ 12′(40”-20”)
1. dead bug
2. strict t2b
3. plank with hip rotations
wod
For Time
2 Rounds of
250m Row/Ski/Run
25 x Push ups
50 DU/100 x Single Unders
30 x V ups
250m Row/Ski/Run
5 x Wall Walk
50 x DU/100 x Single Unders
25 x Squats
30 x Weighted Sit ups
BURNOUT
Workout
AMRAP 10min
15/12 x Cal Row
20 x Squats
20 x Sit ups
10 x Push ups
Rest 2min
AMRAP 10min
15/12 x Cal Ski
20 x Lunges
20 x V Ups
10 x Burpees
Tabata 6-8 sets
Hollow Hold
FITNESS
Strength
3 sets of
12 x Single Leg Stagger deadlift (6+6)
20 x Bench hip thrust (legs on bench )
20 x Reverse lunges 10/10
rest 1′ b2n sets
Wod
WOD
team of 2
Amrap 10′
100 x DU
20 x Cal Row
10 x DBL DB Devil press
rest 2′
Amrap 10′
100 x DU
20 x Cal Ski
30 x DBL DB Push Press
RX Weight
2×22.5/2x15kg
BURNOUT
Every 5min For 30min
250m Row
30 Squats
15 Burpees
FITNESS
Strength
Every 2′ for 10′
5 push press build up
skill: pistols
Workout
For Time
20 x Pistols
30 x Calories
30 x Hand Release Push ups
20 x Pistols
30 x Calories
50 x Sit ups
20 x Pistols
30 x Calories
500m Run
BURNOUT
Team of 2
For Time
2000m Row
200 x Double Unders/400 x Single Unders
100 x Weighted Sit ups
2000m Ski
50 x V Ups
50 x Box Jumps
FITNESS
12 Days Of Christmas
WOD
For Time
1 x Power Clean
2 x Hang cleans
3 x Push Jerk
4 x Thrusters
5 x Burpees Over the Bar
6 x Deadlifts
7 x Box Jumps
8 x Lunges
9 x Toes To Bar
10 x Push ups
11 x Front Squat
12 x Bar Muscle ups/Pull ups
M: 50kg W: 35kg
1 Round=1 x Power Clean
2 Round=2 x Hang Cleans+1 x Power Clean
3 Round-= 3 x Push Jerk+2 x Hang Clean+1 x Power Clean
4 Round=4-3-2-1
ETC
BURNOUT
Workout
AMRAP 8min
4 x Burpee To Battle Ropes
5 x Squat To Battle Ropes
6 x Lunge To Battle Ropes
8 x Russian Twists with Battle Roeps
50 x Single Unders
Rest 2min
AMRAP 8min
10 x Cal Row
8 x Burpees
50 x Single Unders
Rest 2min
AMRAP 8min
10 x Cal Ski
8 x Jumping Squats
50 x Single Unders
250m Run
FITNESS
Strength
3 Sets of
10+10 x Weighted Split Squats
45sec Weighted Wall Sit
12 x LU Raises
45sec Hollow Hold
Rest 1-1.30min between sets
Workout
3 Rounds of
24 x Single Arm DB Hang Snatches (22.5/15)
20/15 x Cal Row/Ski
8 x Burpee To Wall Walk
250m Run
BURNOUT
Every 2min for 30min
1) 400m/300m Row
2) 15 x KB Swings+15 x Goblet Squats
3) 15 x Sit ups+15 x V UPS+20 x Russian Twists
4) 400m/350m Ski
5) 100 x Double Unders/200 x Single Unders
FITNESS
Strength
Every 2min for 10min
3 x Back Squats
Build Up After each set
Workout
Team of 2
AMRAP 18min
100 x Double Unders/200 x Single Unders
30 x Thrusters 50/35
40 x Toes To Bar
BURNOUT
Team of 2
250m Run Together
Then,
3 Rounds of
30 x Cal Row
30 x Wall Balls
30 x Push ups
Then,
250m Run Together
Then,
3 Rounds of
30 x Cal Ski
30 x Burpees
30 x Sit ups
Then,
250m Run Together
FITNESS
Strength
Find in 14min a heavy complex of
1 x Clean Pull
1 x Power Clean
2 x Front Squat
1 x Push Jerk
Team of 2
Workout
AMRAP 16min
20 x Clean and Jerk 60/40
30 x Front Squats
40 x Box Jumps
FITNESS
“STRENGTH
3 sets of
10 x DBL DB Seated Press
12 x DBL DB Bent Over Row
12 x Reverse flys
12 x LU Raises
rest 1:30”
Workout
For Time
60/50 x Cal Row/Ski
250m Run
30 x Burpees Over Line
250m Run
60/50 x Cal Row/Ski
250m Run
BURNOUT
For Time
Team of 2
120 x Wall Balls
2000m Row
80 x Burpees
2000m Ski
60 x Box Jumps
4000m Bike
FITNESS
STRENGTH
Every 2min for 10min
10 x Barbell Back Rack Split Squat 5/5
build up
skill: turkish get up (TGU)
WOD
AMRAP 15min
6 x TGU 24/16
30 x DU/60 x SU
12 x Push ups
30 x DU/60 x SU
18 x KB Russian Swings
30 x DU/60 x SU
BURNOUT
Workout
Team of 2
For Time
100 x Double Unders/200 x Single Unders
1000m Row
Then,
12 Rounds of I go You go
6 x Push ups
8 x Squats
10 x Jumping Squats
Then,
100 x Double Unders/200 x Single Unders
1000m Ski
Thenm
12 Rounds of I go You go
6 x Burpees
8 x Lunges
10 x V Ups Sit ups
FITNESS
STRENGTH
Every 90sec for 12min
1 x Snatch Pull
2 x Hang Power Snatcthes
2 x Overhead Squats
*Build Up
WOD
Team of 2
For Time
50 x Hang Power Snatches 40/25
50 x Toes To Bar
50 x Front Squats 40/25
50 x Burpees Over Bar
50 x Hang Power Snatches 40/25
BURNOUT
Workout
3 Sets of
AMRAP 8min
5 x 10m Shuttle Run
15/12 x Cal Row
10 x Burpees
5 x 10m Shuttle Run
15/12 x Cal Ski
50m Walking Lunges
Rest 2min between sets
FITNESS
STRENGTH
3 sets of
10-15 ring push ups 10” hold last rep
5 chin ups 10” hold last rep
15 reverse flys
3 wallwalk
rest 1:30”
skill: hswalk
WOD
4 rounds of
7,5m hswalk
35 du
25 air squat
35 du
15 box jump over
BURNOUT
Workout
EMOM x 30min
1) 250m/200m Row
2) 10 x V ups+ 10 x Sit ups
3) 250m/200m Ski
4) 20-25 x KB Swings
5) 1min Plank Hold
6) Rest
FITNESS
STRENGTH
Every 2′ for 10′
5 x Back Squats
*Build Up
WOD
AMRAP 18΄
30 x Hang Power Clean
5 x Synchro Burpees
40 x Shoulder To Overhead 60/40
5 x Synchro Burpees
50 x Toes To Bar
5 x Synchro Burpees
BURNOUT
Team of 2
AMRAP 30min
40 x Cal Ski
40 x Single Unders
40 x Wall Balls
40 x Single Unders
40 x Sit ups
40 x Single Unders
40 x Cal Row
40 x Single Unders
40 x Burpees
40 x Single Unders
FITNESS
STRENGTH
Every 2′ for 10′
1 snatch pull + 1 hang squat snatch + 1 ohs
build up
wod
for time:
5 rnds of
10 x Power Snatches 40/30
20 x Toes To Bar
50 x Double Unders/100 x Single Unders
FITNESS
STRENGTH
Core Strength
EMOM x 9min
1) 45sec Strict Toes To Bar
2) 45sec Weighted Dead Bug
3) 45sec Weighted Plank
wod
Team of 2
buy in: 1000m run
then
4 Rounds of
30 KB Front Squat 24/16
30 KB Swings 24/16
30 cal row
BURNOUT
Part A
Row For Calories
3 Sets of
AMRAP 2min
Max Cal Row
Rest 1min Between Sets
Part B
Burpees For Burpees
3 Sets of
AMRAP 2min
Max Reps Burpees
Rest 1min Between Sets
Part C
Dont Forget to count your reps and cals
For Time
1/2 of your total Cals= X Cal Row
1/2 of your total Reps= X Burpees
FITNESS
STRENGTH ( for time)
5-5-5-5-5
Strict Ring Dips (weighted for advanced)/Banded Ring Dips
*After each set
10 v-ups + 10 hollow rocks
skill: hspu
WOD
Amrap 15′
250m row men/ 200 m row women
15 box jump over
10 burpees to target
5 hspu or pike push ups
BURNOUT
For Time
3 Rounds of
30/20 x Cal Row
30 x Goblet Squats
30 x Single Arm DB Hang Snatches
50 x Single Unders
Rest 3min
3 Rounds of
30/20 x Cal Ski
30 x Goblet Lunges
30 x Single Arm DB Push Press
50 x Single Unders
FITNESS
STRENGTH
Front squat
Every 2′ for 10′
4 reps 3” pause at the botom 70%
skill: bar muscle up
wod
5 sets of
2′ on – 2′ off
12-15 cal row
6-8 burpees
max bar muscle up /pull ups
BURNOUT
Team of 2
AMRAP 7min
1000m Row
Max Reps Push ups
Rest 1min
AMRAP 7min
1000m Ski
Max Reps Burpees
Rest 1min
AMRAP 7min
750m Run Together
Max Reps KB Swings
Rest 1min
100 x Sit ups Each
FITNESS
STRENGTH
15-12-9-6
weighted close grip push ups
12-9-6-3
strict pull ups
skill: hswalk
wod
Amrap 12′
10m hswalk / 2-3 wallwalk
10 one arm hang clean and jerk
50 du
8 single arm devil press
BURNOUT
Every 2min for 30min
1) 15-20 x Wall Balls+ 10-15 x Burpees
2) 500m/400m Row
3) 20 x Push ups+100 x Single Unders
FITNESS
STRENGTH
Every 1:30” for 10 sets
1 clean pull + 1 hang squat clean + 1 front squat
Build up
WOD
Team of 2
for time
2 rounds of:
30 clean and jerk 70/45
100 wallballs
60 cal row
BURNOUT
Team of 2
AMRAP 30min
1000m Row
50 x Push ups
100 x Double Unders/200 x Single Unders
50 x Burpees
1000m Ski
50 x Sit ups
100 x Squats
250m Run Together
FITNESS
Strength
Front Squat
Every 2min for 10min
1-2 set=4reps 70%
3-4 set=3reps 75%
Workout
Team of 2
800m Row
40 x Single Arm DB Box Step Over 22.5/15
40 x Toes To Bar
600m Row
30 x Burpee Box Jumps Over
30 x Toes To Bar
400m Row
20 x Single Arm DB Devil Press
20 x Toes To Bar
FITNESS
Skill: HS Hold, HS Walk
WOD
Team of 2
3 Rounds of
800m Row/ski
50 x Wall Balls
40 KB Swings 32/24
30 medball sit ups throw the ball
20m HS Walk/ 6 x Wall Walks
BURNOUT
EMOM x 30min
1) Max Cal Row
2) Max Reps Burpees
3) Max Cal Ski
4) Max Reps Wall Balls
5) Max Cal Bike
6) Max Reps Single Unders
45sec On 15min Off
FITNESS
Skill: Partner Deadlift
Team of 2
WOD
For Time
21-18-15-12-9
Partner Deadlift 140/100
Synchronized Bar Facing Burpees over the bar
*B2N Sets 30/20 Cal row/bike/runner
BURNOUT
TEAM OF 2
(I GO YOU GO)
2 rounds of:
(2′ on-2′ off)
in 2 minutes
-10 shuttle runs
-max reps t2r
in 2 minutes
-10 shuttle runs
-max reps calories
in 2 minutes
-10 shuttle runs
-max reps burpees
FITNESS
Strength
Every 90sec For 9min
1 x Snatch Pull
1 x Hang Power Snatch
1 x Power Snatch
1 x Overhead Squat
WOD
Amrap 8min
10 x Front Squat 50/30
15 x Push ups
Rest 2min
Amrap 8min
35 x DU/70 SJR
10 x Shoulder to Overhead 50/30
7 x Toes To Bar
BURNOUT
(3 sets)
Amrap 5′
-20 swings
-70 du/140 su
-20 goblet squats
-70 du/140 su
*remaining time max reps burpees over line
Rest 1min between sets
Core Strength
2 sets:
-20 altenate v ups
-20 weighted sit ups
-30 russian twists
-40″ hollow hold
FITNESS
Strength
3 Sets of
8 Strict TTB/Leg Raises
3 x Wall Walk
40sec KB/DB Front Rack Hold
40sec Hollow Hold
Rest 1min between sets
Skill: Pistols
WOD
For Time
500m Row/Ski/Run
then
3 rounds
14 x Pistols
12 x Burpee box jumps
10 x HSPU/Pike Push ups/Hand Release Push ups
BURNOUT
TEAM OF 2
(I GO YOU GO)
6 sets each:
-16/12 cal row
-70 du/140 su
-16/12 cal row
tabata: plank/v-ups
FITNESS
Strength
Back Squats
Every 2min for 8min
1-2 set= 4reps 70%
3-4 set= 3reps 75%
WOD
Team of 2
Amrap 20min
24 x One Arm DB Thrusters 22.5/15
24 x C2B/Pull ups
24 x Hang Power Clean 60/40
100 x DU/200 x SU
BURNOUT
2 R.F.T
-500m row
-30 wallballs
-500m ski
-30 push ups
-500m run
-20 wallballs
-500m row
-20 push ups
FITNESS
STRENGTH
3 sets of
8 each leg split squat 3” down
8 each arm strict press from lunge position
rest 1:30”
wod
Τeam of 2
I Go You Go
12 Rounds of
12 x Cal Row /10 x Cal bike/12 x Cal ski
9 x Thrusters
6 x Burpee box jumps
FITNESS
CORE STRENGTH
EMOM x 12min
1|) 6 around the world + 15” l-sit
2) 30” weighted hollow
3) 30 russian twists
4) 45” wighted sit ups
WOD
“CINDY”
Amrap 20′
5 x Pull ups
10 x Push ups
15 x Squats
BURNOUT
40sec On 20sec OFF
EMOM x 30min
1) Ski
2) Bike
3) Row
4) Burpees
5) Rest
FITNESS
STRENGTH
3 sets of
10 DB Floor Press With Hollow Hold Position
10 Barbell Bent over row
12 Y Raises
rest 1:30”
skill: Power Snatch
WOD
For Time
50 x Wall Balls 9/6kg
12 x Power Snatch 50/35kg
40 x Wall Balls
10 x Power Snatch
30 x Wall balls
8 x Power snatch
20 x Wall balls
6 x Power snatch
10 x Wall balls
BURNOUT
Workout
Team of 2
For Time
2000m Row
60 x Burpees
60 x Wallballs
100 x Double Unders/ 200 x Single Unders
60 x Squats
30 x Burpees
100 x Synchro Sit ups
FITNESS
STRENGTH
Every 2′ for 10′
5 Back Squats
*Build up
WOD
3 sets of
Amrap 5′
30 du
10 front squat 50/35
30 du
10 push jerk 50/35
rest 2′ b2n
BURNOUT
WOD
AMRAP 14min
4,8,12,16,20…etc
Single Arm DB Snatches
Cal Row
*After each set 40 x DU/80 x SU
After workout
Core Strength
3 sets
(40″ on – 20″ off)
-db pull throughs
-alternating v-ups
-weighted sit ups
FITNESS
Skill: rope climb
WOD
EMOM x 30min
1) 2-3 x Rope Climbs/3-4 seated rope pulls
2) 16/12 x Cal Row/Ski
3) 10-15 x HSPU/Hand Release Push ups
4) 15 x Box Jumps
5) Rest
BURNOUT
Team of 2
Workout
3 Rounds of
60 x Wall Balls
1000m Row
40 x Burpees
FITNESS
skil: power clean
STRENGTH
Every 2′ for 10′
5 Power Cleans NO TNG
Build Up
WOD
Team of 2
For time
500m run together
50 power clean 60/40
30 burpees over bar
50 t2b
30 burpees over bar
50 power clean
500 m run together
BURNOUT
Team of 2
Amrap 25′
200 x Single Unders
20 Synchro goblet squat
800m Row
20 Synchro push ups
20 Synchro Sit ps
600m Row
Tabata
Hollow Hold
FITNESS
STRENGTH
Every 2′ for 10′
5 strict press go as heavy as possible
wod
“fight gone bad burpee edition ”
3 sets of:
1′ wallballs
1′ sumo deadlift high pull 35/25
1′ burpees
1′ push press 35/25
1′ row
1′ rest
FITNESS
CORE STRENGTH
ΕΜΟΜ 12′(40”-20”)
1. Weighted Dead bug
2. Strict t2b
3. Weighted Plank
wod
For Time
500m row/ski/run
50 push ups
50 Du/100 Su
30 burpees over line
500m row/ski/run
10 wallwalk
50 Du/100 Su
50 squats
500m row/ski/run
BURNOUT
EMOM x 24min
1) 15-20 x Wall Balls
2) 14/12 x Cal Row
3) 12/10 x Cal Bike
4) Rest
Max Time Plank Hold
FITNESS
skill: bar muscle up
version 1
progression strength
3 sets of
6 kipping pull ups focus on lats
5 transition with a box or a band
version 2
3 sets of
7 t2b
5 pull ups
3 bar muscle up
rest 1′
wod
”DT”
5 rnds of
12 deadlift 70/50
9 hang clean
6 jerk
BURNOUT
Team of 2
500m Row
250m Run Together
50 x Weighted Sit ups
50 x Hand Release Push ups
200 x Single Unders
250m Run Together
50 x V Ups/V Sit ups
50 x Jumping Squats
50 x Burpees
250m Run Together
500m Ski
FITNESS
STRENGTH
Every 1:30” for 8 sets
1 power snatch + 1 squat snatch + 1 ohs
build up
wod
Emom 20′
1) 15/12 cal row/bike/air runner
2) 18 – 20 wallballs 9/6
3) 50 du/100 su
4) max power snatch 40/30
5) rest
BURNOUT
40sec ON 20sec OFF
EMOM x 12min
1) Row
2) Ski
3) Burpees
Rest 2min
For Time
500m Run
30 x Sit ups
30 x Push ups
30 x Sit ups
500m Run
FITNESS
STRENGTH
3 sets of:
8 split squat each leg front foot elevated
10 dbs romanian deadlift with 2” pause at the bottom
rest 1:30”
skill: hspu
wod
Amrap 13′
8 strict deficit hspu/kipping/regular /hand release push ups
12 Box jump over 60cm/50cm
16 KB Swings 24/16
BURNOUT
EMOM 30′
1) 14/10 cal row
2) 10 burpees
3) 16 Single Arm DB Snatches
4) 20 Squats
5) REST
FITNESS
STRENGTH
Every 1:30” for 8 sets
1 power clean + 1 squat clean + 1 jerk
build up
wod
team of 2
For time:
20 *bear complex 60/40
14 synchro burpees
30 t2b
16 bear complex
14 synchro burpees
30 t2b
12 bear complex
14 synchro burpees
30 t2b
8 bear complex
14 synchro burpees
30 t2b
*1 cluster + 1 back rack thruster
BURNOUT
Team of 2
AMRAP 30min
1000m ski
50 x Wall balls
1000m Row
100 x Double Unders/200 x Single Unders
*Every 3min stop and complete
5 Synchro Burpees
FITNESS
STRENGTH
3 sets of
12 split squat 1+1/4
12 deficit rdls
20” single leg hip thrust hold each leg
rest 1:30”
Team of 2
for time
buy in: 60 cal row
then
3 rounds of:
30 one arm hang clean and jerk 22,5/15
30 burpees
then
60 cal row
3 rounds of:
30 deadlift 100/80
30 burpees
FITNESS
SKILL: rope climb
3 sets of
5 rope pull ups / chin ups
4 wallwalk
10 db bent over row
rest 1:30”
wod
Emom 20′
1. 15 /12 cal row
2. 2-3 rope climb
3. 60-75 du
4. 6-10 hspu /pike push ups
BURNOUT
Core Strength
3 sets
-6-6 bird-dog
-15 back extensions
-10 strict t2b
Ladder 16′
2-4-6-8-10-…
-calories
-push ups on db’s
*70 du/120 su
FITNESS
CORE STRENGTH
4 Sets of
30” side plank rotations (R)
20 alternate v-ups
30” side plank rotations (L)
12 weighted sit ups anchored legs
slow eccentric
rest 1:00′
WOD
Team of 2
12 rnds of ( i go you go)
5 devil press
5 db front squat
5 db hang clean
5 step over
BURNOUT
TEAM OF 2
AMRAP 26′
(I GO YOU GO)
-10 T2R
-35 du/70 su
-8 burpee box jump-jump
-35 du/70 su
-10 T2R
FITNESS
STRENGTH
Emom 10′
1. 2 back squat 85%
2. 30” weighted wallsit
skill: power snatch
wod
2 sets of
Amrap 7′
5 power snatch 50/35
5 box jump over
5 t2b
* after each round increase 1 rep each exercise
rest 2′
BURNOUT
Core Strength
4 sets
-8 pike ups
-12 arch rocks
-30″ side plank (R)
-30″ side plank (L)
Amrap 15′
-15/12 calories row/ski
-6 burpees over row
-15 goblet squat
FITNESS
STRENGTH
3 sets of
12-15 heavy floor presses
5 weighted chin ups 2” pause at the top
3 wallwalk 3” pause at the top
rest 1:30”
skill: butterfly pull ups /kipping pull ups
wod
3 rounds of 25 wallballs
50 du
15 pull ups
50 du
15 hand release push ups
BURNOUT
6 sets
3′ on – 1′ off
-18/15 calories row
-8 dual db devil press (lightweight)
*max reps burpee box jump overs
FITNESS
STRENGTH
Every 2′ for 10′
1 clean pull + 1 squat clean + 1 front squat + 1 jerk
start with 50% and build up
Wod Team of 2
Amrap 10′(i go you go)
10 cal row
5 power clean 60/35
rest 2′
Amrap 10′
5 synchro burpees
20 front squat 50/35
5 synchro burpees
20 push press
BURNOUT
FOR TIME
-1000m run
80 du/160 su
50 swings
-1000m row/ski
80 du/160 su
40 swings
-1000m run
80 du/160 su
30 swings
FITNESS
with a running clock
Team of 2
0:00-10:00
1 power clean + 2 hang squat clean + 1 jerk
10:00-11:00
rest
11:00-26:00
for time
30 power clean 70/50
40 t2b
30 front squat 80/60
40 pull ups
30 thrusters 50/35
40 burpees over bar
26:00 – 27:00
rest
27:00-37:00
max meters row
while partner A or B holding 2 heavy kbs or dbs
change as you wish
FITNESS
Strength
3 sets of
8+8 split squat back foot elevated
10 + 10 single leg hip thrust foot on bench
30” wallsit weighted
rest 1:30”
skill: hswalk
WOD
Amrap 6′
250m run
7,5m hswalk/3 wallwalk
50 du
7,5m hswalk/ 3 wallwalk
rest 2′
Amrap 6′
250m row
8 hspu
50 du
8 hspu
BURNOUT
Every 5′ for 6 sets
-16/13 calories row
-8 burpees over row with double hop
-80 du/160 su
FITNESS
Strength
Every 2′ for 10′
3 snatch grip push press + 3 ohs
build up
Wod
15-12-9-12-15
power snatch 40/30
goblet squat 32/24
cal
BURNOUT
FOR TIME
Team of 2
-7500m run together
-15 synchro single arm devil press
-750m run together
-80 wallballs
-1400m row
(change every 250m and perform 10 synchro burpees)
-1400m ski
(change every 250m and perform 10 synchro thrusters)
FITNESS
Strength
Every 2′ for 10′
5 deadlift 3” pause under the knee
build up
skill: row
Wod
Team of 2
3 rounds of
30 burpee box jumps
40 cal row
500m run together
BURNOUT
Core Strength
3 sets
-30″ single leg stance kb front rack hold (R)
-30″ single leg stance kb front rack hold (L)
-10 V-ups
-30″ russian twists
5 R.F.T
-15 swings
-15/12 calories row
-15 floor press
-12/10 cal ski
FITNESS
Strength
Emom 12′
1. 10-12 ring push ups 10” at the last rep
2. 4-6 chin ups weighted
3. 3 wallwalk + 10” hold the last rep
4. 30” hollow hold
skill: bar muscle up
WOD
Amrap 13′
5 bar muscle up/ 5 pull ups + 5 hand release push ups
10 db snatch
15 wallballs
BURNOUT
6 sets
(I GO YOU GO)
2′ ON – 2′ OFF
-10 t2b
-10 dual db step overs
max reps burpee box jumps over
Core Finisher
tabata
plank/v-sit ups
FITNESS
Strength
Every 2′ for 10′
back squat
set 1: 5 reps ( 3” pause at the bottom)
set 2: 3 reps regular
set 3: 5 reps with pause
set 4 : 3 reps regular
set 5: 10 reps regular
wod
buy in : 1000m run together
then
3 rounds
20 clusters 50/35-60/40
40 t2b
20 burpees synchro
BURNOUT
Every 5′ for 30′
(alternating between A and B)
(A)
-21/18 cal row
-15 dual db thrusters
-9 single arm devil press
(B)
-18/15 cal ski
-15 burpees
-9 knees to elbows
FITNESS
STRENGTH
3 sets of
8+8 bulgarian split squat back foot elevated
12 cyclist squat
10+10 single leg hip thrust foot on bench
rest 1:00′ b2n
skill: ring muscle up
WOD
Amrap 6′
500m run
100 du/200s.u
max ring muscle up/or any progression
rest 1′
repeat
BURNOUT
5 sets off:
Amrap 5′
-15/12 calories row
-50 du/100 su
-12 single arm devil press
**remaining time max reps calories
(Rest 2′ b2n)
FITNESS
STRENGTH
Every 3′ for 12′
5 close grip bench press
10 one arm db row each hand
Wod
2 rounds of
15 push press 50/35
15 sdhp
15 wallballs
rest 2′
20 jerk 60/40
20 deadlift 80/60
20 thrusters 50/35
BURNOUT
TEAM OF 2
(I GO YOU GO)
2 rounds of:
(2′ on-2′ off)
in 2 minutes
-10 shuttle runs
-max reps t2r
in 2 minutes
-10 shuttle runs
-max reps calories
in 2 minutes
-10 shuttle runs
-max reps burpees
FITNESS
STRENGTH
in a 12′ window find a heavy complex of:
1 snatch pull + 1 pause 3” below the kee power snatch + 1 ohs
WOD
”Nancy ”
5 rounds of
400m run
15 ohs 40/30
BURNOUT
Core Strength
4 sets
-15 weighted sit ups
-30″ plank
-15 v-ups
Every 4′ x 5 sets
-250/200m ski/row
-50 du/100 su
*max reps heavy db singe arm hang cluster
FITNESS
GYMNASTIC STRENGTH
3 sets of:
5 chin ups weighted if possible
3 wallwalk
10 ring push ups 2” pause at the top
20 hollow rocks
rest 1′
skill: hspu
WOD
Amrap 12′
buy in: 500m run/row/ski
then
10 hspu/any progression
12 db snatch alternate
16 reverse lunges weighted
BURNOUT
TEAM OF 2
Every 5′ for 5 sets
-20 synchro one arm snatch
-50 du/100 su
-16 synchro goblet squat
tabata
db pull throughs/plank
FITNESS
STRENGTH
in a 12′ window find a heavy complex of:
1 clean pull + 1 pause 3” below the knee squat clean + 1 jerk
WOD
team of 2
(rotate every round)
2′ on – 1′ off
A. amrap cindy
5 pull ups
10 push ups
15 squat
B.amrap
clean and jerk 60/40
the workout end when both athletes complete together 70 clean and jerk
BURNOUT
2 R.F.T
-500m row
-30 wallballs
-500m ski
-30 push ups
-500m run
-20 wallballs
-500m row
-20 push ups
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
(7 SETS)
2′ on-2′ off
-15 wallballs
-50 du/100 su
*max reps push ups
FITNESS
STRENGTH
In a 10′ window find 1 rm deadlift
build up sets
10-8-5-3-1-1-1-1-..etc
wod
3 sets of
Amrap 6′
5 power clean
8 hspu/ hand release push ups
15 wallballs
rest 2′ b2n sets
BURNOUT
TEAM OF 2
-1000m run together
(one partner is holding medball)
-120 wallballs
(in every change perform 5 synchro burpees)
-1000m ski/row
-1000m run together
(one partner is holding medball)
-40 synchro burpees
FITNESS
STRENGTH
Every 1:30” for 6 sets
1 snatch pull + 2 power snatch + 1 squat snatch
wod
Amrap 14′
2-4-6-8..
power snatch
after every set 35 du + 4 ohs
BURNOUT
Every 5′ for 5 sets
-40/32 calories row
-75 du/150 su
**target to finish under 3:30′
FITNESS
STRENGTH
3 sets of:
10 l seated presses
10 chest supported rows
10 y raises
skill: row
wod
3 rounds of:
600m row
15 db push press
12 step over
9 db double snatch
cap:17′
BURNOUT
TEAM OF 2
Amrap 25′
(I GO YOU GO)
-10 dual db floor press
-8 dual db hang cleans
-12/10 calories row
FITNESS
STRENGTH
IN a 12′ window find 1 rm back squat
build up sets
10-8-5-3-1-1-1-1-1-1-….etc
WOD
Team of 2
Amrap 21′
42 thrusters 50/35
42 t2b
30 power clean
30 pull ups
18 squat clean
18 bar muscle ups/18 c2b
BURNOUT
FOR TIME
-1000/850m row
-20 dual db devil press
-2000m run
-15 hang squat clean
-1000/800m ski
FITNESS
STRENGTH
Every 1:30” for 6 sets
3 push press + 1 jerk
build up start from 60% of push press
then
4 sets of
10 seated arnold presses
10 reverse grip bent over row
rest 1:30”
Wod
EMOM 10′
1. 5 heavy power clean 80%
2. 12-15 cal
FITNESS
STRENGTH
4 set of
16 Split squat (8+8) back foot elevated
12 stiff leg deadlift deficit
rest 1:30”
Then
4 sets of
16 curtsy squat deficit
30” weighted wallsit
rest 1:30”
WOD
Amrap 6′
12 t2b
6 burpee box jump over
rest 1′
Amrap 6′
12 pull ups
6 hspu
BURNOUT
Emom 28′
-30″ max calories row
-8 dual db floor press
-8 leg raises
-30″ max reps burpees 2 target
FITNESS
STRENGTH
Every 2′ for 12′
6 bench press 3” pause at the bottom
then
4 sets of
12 pendlay rows
8 pike push ups
y raises standing position 12
rest 1:30”
WOD
Amrap 7′
7 hang power clean 45/30
35 du
7 front squat
BURNOUT
6 sets
Amrap 4′
-600/500m row
-12 burpee deadlifts
max calories ski
Rest 1′ b2n
FITNESS
STRENGTH
Every 2′ for 12′
snatch grip deadlift
set 1: 5 reps 70% of 1 rm deadlift
set 2: 3 reps 80% of 1 rm deadlift
then
2 sets of
Emom 6′
1. 4 power snatch 60%
2. 3 power snatch 70%
3. 2 power snatch 80%
Wod
team of 2
2 sets of
30 ohs 50/35
500m run together
BURNOUT
Core Strength
-3 sets-
-8 pike ups
-30″ plank
-15 weighted sit ups
-30″ plank
Amrap 16′
-30/25 calories row
-50 air squats
-20/15 calories ski
-10 dual db devil press
FITNESS
STRENGTH
Every 2′ for 12′
8 strict press with 2 dbs
4 strict pull ups
then
3/4 sets of
12 ring push ups + 10″
12 db rows
12 reverse flys
rest 1:30”
wod
Amrap 10′
100 du /200 s.u
30 box jump over
8 wallwalk
30 cal row
max wallballs
BURNOUT
8 sets
Amrap 2′
-15/12 calories row
-12 heavy wallballs 14-12/9
-9 leg raises
Rest 1′ b2n
(and continue where you stop)
FITNESS
STRENGTH
Every 2′ for 12′
front squat
5 reps ( first 3 reps pause 3” at the bottom last 2 reps regular tempo)
2 sets of
Emom 6′
1. 3 clean and jerk 60%
2. 2 clean and jerk 70%
3. 1 clean and jerk 80%
rest 2′ b2n sets ( increase 5% in the second set each minute )
WOD
team of 2
42-30-18
pull ups
swings
burpees to target
BURNOUT
Every 5′ for 30′ (6 sets)
-15 box jump overs
-20 single arm DB snatch
-max reps calories row until 3:30′
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:
150 du
40 burpees to target
500m row
BURNOUT
Core Strength
4 sets
-40 russian twists
-12 v-ups
-12 arch rocks
-20″-20″ bird dog hold
Ladder for 15′
2-4-6-8-10-…
-swings
-single arm thrusters
-calories row
FITNESS
STRENGTH
Every 2′ for 10′
8 bench press across all sets
then
4 sets of
8 bent over row
10 arnold presses
rest 1:30”
then
WOD
”Fran”
21-15-9
thrusters 40/30
pull ups
cap 7′
BURNOUT
TEAM OF 2
AMRAP 25′
-240m farmers carry
-50 g.2.oh (plate)
-120m front rack carry
-50 push ups
-60m overhead carry
-20 synchro burpees
Core Strength
3 sets
-15 weighted sit ups
-15 hollow rocks
-30″ plank
FITNESS
Every 2′ for 10′
deadlift
set 1: 5 reps 75%
set 2: 3 reps 85%
set 3: 5 reps 75%
set 4: 3 reps 85%
set 5: 10 reps 60%
then
Every 1:30” for 9 sets
1 snatch pull + 2 hang power snatch + 1 ohs
then
wod
”isabel”
30 snatches 60/40
cap 6′
BURNOUT
Every 3′ x 10 sets
-8-10 burpees
-10 v-ups
-10 box jump overs
-12 swings
FITNESS
GYMNASTIC STRENGTH
5 set of
6 strict chin ups
3 wallwalk
6 ring dips
3 wallwalk
6 strict t2b
rest 1′ b2n sets
then
25 deficit push ups
25 ring rows
then
wod
500 m row
100 du /200
30 pistols
30 t2b
cap 9′
BURNOUT
ΤΕΑΜ ΟF 2
(I GO YOU GO)
(4 sets each)
-50 du/100 su
-8 dual db thrusters
-40 du/80 su
-6 dual db cleans
-30 du/60 su
-4 dual db devil press
(I GO YOU GO)
(4 sets each)
-12 leg raises
-12 dual db dealifts
-12 push ups
FITNESS
‘STRENGTH MONTH”
Every 2′ for 10′
back squat
set 1: 5 reps 75%
set 2: 3 reps 85%
set 3: 5 reps 75%
set 4: 3 reps 85%
set 5: 10 reps 60%
then
Every 1:30” for 9 sets
1 clean pull + 2 hang power clean + 1 jerk
then
wod
Team of 2
Amrap 7’
50 cal
20 synchronized burpees
max clean and jerk 60/40
BURNOUT
3 sets off:
Amrap 7′
-40/30 calories row
-20 burpees over line
-100 du/200 su
*in the remainig time max reps row/ski*
(Rest 2′ b2n)
FITNESS
STRENGTH
Every 1:30” for 9′
1 power clean + 1 squat clean + 1 jerk
build up
wod
In team of 2
buy in: 250m farmers carry
then
3 rounds
30 deadlift 100/70
30 t2b
30 one arm hang clean and jerk
30 cal bike/row
LEVEL 4
Team of 2
AMRAP 20min
80 x Single Unders
40 x Cal Row
40 x Box Jumps
40 x DBL DB Hang Snatches
80 x Single Unders
40 x Cal Row
40 x Toes To Rings
40 x DBL DB Thrusters
FITNESS
CORE STRENGTH
21-15-9
weighted sit ups
v-ups
strict leg raises
* 30” weighted plank after every set
skill: bar muscle up
WOD
for time
3 rounds of
4 bar muscle ups/8 pull ups + 8 push ups
15 db front squat
4 bar muscle up
12 db push press
4 bar muscle up
9 db burpee deadlift
BURNOUT
Core Strength
4 sets
-40″ plank
-16 db pull throughs
-12 strict k2e
Rest 1:30′
5 R.F.T
-15/12 cal row
-15 db snatch
-10 burpees over db
-60 du/120 su
Rest 1:30′ b2n
LEVEL 4
Strength
EMOM x 6min
5 x Deadlifts
Workout
AMRAP 12min
Buy In: 100 x Squats
Then,
Ladder
1,2,3,4,5,6,7,8,9,10..etc
Hang Power Cleans
Burpees Over Bar
FITNESS
STRENGTH
4 sets of
5 bench press
10 bent over row
12 ”y” raises
rest 1:30”
WOD
Emom 20′
1. 12-14 burpees to target
2. 15/12 cal
3. max box jump over
4.rest
BURNOUT
TEAM OF 2
AMRAP 30′
-70/60 calories row
-70 dual kb front rack lunges
-40 h.r.p.u
-70/60 cal ski
-70 dual kb deadlifts
-40 goblet squat
-70/60 cal row
-70 burpees over kb
-40 v-ups
*every 5′ (including 0:00′) perform 10 partner wallball
LEVEL 4
Strength
EMOM x 6min
1 x Snatch Pull
1 x Power Snatch
1 x Overhead Squat
Workout
AMRAP 12min
8 x Power Snatches
15/12 x Calories
30 x Single Unders
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
Core Strength
3 sets
-10 pike-ups
-15 v-sit ups
-20 weighted sit ups
Rest 1:30′
Ladder for 16′
2-4-6-8-10-12-….
-calories
-overhead reverse lunges
-v-ups
LEVEL 4
Skill: Kipping Pull ups
Workout
AMRAP 10min
4 x Kipping Pull ups
8 x Pistols/Bench Pistols
16 x KB Swings
Rest 2min
AMRAP 10min
2 x Wall Walks
8 x Toes To Rings
16 x Weighted Reverse Lunges
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
(2′ on-2′ off)
(I GO YOU GO)
-18/16 cal row/ski
-max reps dual db devil press
*until the team complete 80 reps*
LEVEL 4
Strength
EMOM x 8min
ODD: 5 x Back Squats
EVEN: 12-20 x Weighted Hip Thrusts
Workout
EMOM x 16min
1) 12/10 Calories
2) 20 x Single Arm DB Hang Snatches
3) 50-70 x Single Unders
4) 15 x Box Jumps Over
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
2 sets of:
-500m ski
-20 burpees over line
-100 du/200 su
-1000m row
-100 du/200 su
-20 burpees over line
-500m ski
(Rest 3′ b2n)
Cap: 35′
LEVEL 4
Strength
EMOM x 6min
1 x Clean Pull
1 x Squat Clean
1 x Front Squat
1 x Push Jerk
Workout
For Time
20 x Burpees Over Bar
20 x Squat Cleans
30 x Push ups
30 x Front Squats
40 x Kipping Leg Raises
40 x Push Jerk
50 x Wall Balls
FITNESS
STRENGTH
Every 2′ for 10′
2 push press + 3 push jerk
build to a heavy complex
WOD
Team of 2
For Time
30 clean and jerk 60/40
60 hand release push ups
30 thrusters
500m row/run/1000m bike
30 thrusters
60 hand release push ups
30 clean and jerk
LEVEL 4
Workout
Team of 2
For Time
1000m Row
Then
4 Rounds of
100 x Single Unders
10 x Wall Walks
20 x Burpee Box Jumps Over
30 x KB Swings
Then,
1000m Ski
FITNESS
STRENGTH
3 sets of
16(8+8) front foot elevated split squat 1+1/4
15-20 hip thrust heels on bench
30” Wall Sit 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
EMOM 20′
-15/12 calories row/bike
-60 du/120 su
-20 goblet reverse lunges
-max reps dual db devil press
-REST
Core Strength
3 sets
-16 db pull throughs
-32 russian twists
-15 weighted sit ups
LEVEL 4
Workout
EMOM x 20min
1) 15/12 x Calories
2) 10 x Thrusters
3) 15 x Burpees Over Bar
4) 20 x Kipping Leg Raises
5) Rest
Core Strength
2 Sets of
10 x Strict Leg Raises
15 x V Ups
20 x Weighted Sit ups
30 x Russian Twists
1min Plank Hold
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
BURNOUT
TEAM OF 2
AMRAP 30′
-1500/1200m row
-60 dual kb’s deadlift
-60 push ups on the kb’s
-1500/1200m ski
-60 burpees over row (double hop)
-60 partner medball sit ups
LEVEL 4
Strength
EMOM x 6min
3-5 x Hang Power Snatches
Workout
3 Rounds of
10 x Deadlifts
20/15 x Calories
30 x Push ups
100 x Single Unders
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
Core Strength
4 sets
-30 russian twists
-12 legs over kb
-20 hollw rocks
Rest 1:30′
WOD
8 sets
(1′ on – 1′ off)
-10 swings
-10 jumping squats
max reps burpees over line
LEVEL 4
Skill: Rope Climbs
Workout
AMRAP 10min
5 x Kipping Pull ups
7 x DBL DB Hang Snatches
9 x DBL DB Front Squats
Rest 2min
AMRAP 10min
2 x Rope Climbs
10 x Burpees Over DB
20 x DBL DB Front Rack Lunges
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
TEAM OF 2
-7 sets-
(2′ on – 2′ off)
-10 dual db hang snatch
-12 heavy wallballs
max reps burpees box jump over
LEVEL 4
Strength
EMOM x 6min
ODD: 6 x Front Squats
EVEN: 10 x DBL DB/KB Romanian Deadlifts
Workout
AMRAP 12min
8 x Hang Power Cleans
10 x Push ups
12 x Kipping Leg Raises
40 x Single Unders
FITNESS
STRENGTH
Every 2′ for 10′
5 back squat 3” pause at the bottom
wod
Team of 2
Amrap 20′
500m row/1km bike
30 hang squat clean 60/40
30 pull ups
50 swings
BURNOUT
Amrap 25′
-50 wallballs
-30 medball sit ups
-50/40 calories row/ski
-30 jumps over medball
-50 russian twists with medball
-30 push ups
-50 swings
-30 medball overhead lunges
LEVEL 4
Skill: Push Jerk
Strength
EMOM x 6min
1 x Clean Pull
1 x Power Clean
1 x Hang Power Clean
1 x Front Squat
1 x Push Jerk
Workout
4 Rounds of
9 x Push Jerks
15 x Burpees Over Bar
21 x Wall Balls
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
LEVEL 4
Workout
Team of 2
4 Rounds of
30 x Hand Relase Push ups
30 x Cal Row
Then,
3 Rounds of
30 x Toes To Rings
30 x Cal Ski
Then,
2 Rounds of
10 x Wall Walks
30 x Burpee Box Jump Over
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
Every 5′ for 30′ (6 sets)
-20/17 calories row
-60 du/120 su
-20 prisoner reverse lunges
*max reps burpees 2 target until 3:30′
LEVEL 4
Workout
I Go You Go
24 Rounds of
5 x Box Jumps Over
5 x DBL DB Hang Cleans
5 x DBL DB Push Press
5 x DBL DB Front Squats
5 x DBL DB Devil Press
Core Strength
2min Plank Hold
20 x DB Pull Throughs
20 x Sit ups
40 x Russian Twists
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
TEAM OF 2
-FOR TIME-
-1500/1200m row/ski
(one partner is holding 2 kb’s)
-140 heavy wallballs
(perform 15 synchro swings when you change)
-120 push ups
(one partner is holding 2 kb’s)
-1500/1200m ski/row
(one partner is holding 2 kb’s in front rack)
LEVEL 4
Strength
EMOM x 6min
2 x Snatch Pulls
3 x Power Snatches
Workout
EMOM x 16min
1) 14/12 x Calories
2) 8 x Thrusters+ 4 x Burpees
3) 70-100 x Single Unders
4) Rest
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
Core Strength
(4 sets)
-15 v-ups
-15 v-sit ups
-15 weighted sit ups
-max reps t2r
Ladder for 16′
2-4-6-8-10-…
-calories
-squat
-dual db hang snatch
LEVEL 4
Skill: HSPU
Workout
AMRAP 20min
5 x HSPU
10 x Toes To Rings/Leg Raises
15 x KB Swings
10 x Burpees
20 x A Block Squat Jumps
30 x Single Unders
FITNESS
STRENGTH
4 rnds of
10 ring rows with 2” pause
8 strict press
30” hollow
rest 1:30”
WOD
4 rnds
3’on-2’off
15 cals
10 hspu
max burpee box jumps
BURNOUT
TEAM OF 2
6 ROUNDS (each)
(I GO YOU GO)
-15 dual kb/db deadlifts
-40 du/8 su
-10 dual kb/db reverse lunges
-12 push ups on kb’s/db’s
4 ROUNDS (each)
(I GO YOU GO)
-15/12 calories
-8 burpees over kb/db
LEVEL 4
Strength
EMOM x 8min
ODD: 5 x Back Squats
EVEN: 15 x Weighted Hip Thrusts With Back On Bench
Workout
3 Rounds of
15 x Deadlifts
100 x Single unders
20 x Single Arm Hang Clean and Push Press
30 x DB Reverse Lunges
FITNESS
STRENGTH
Every 2′ for 10′
5 back squat
skill: push jerk
WOD
(team of 2 i go you go)
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
3 Sets:
Amrap 8′
-20 box jumps
-20/17 calories
-15 burpees
-20 swings
REST 2′
*max reps alternating:
calories/burpees/box jumps
LEVEL 4
Strength
EMOM x 8min
2 x Clean Pulls
2 x Clusters
Workout
AMRAP 4min
Max Reps Bear Complex
Rest 1min
AMRAP 4min
Max Calories
Rest 1min
AMRAP 3min
Max Reps Burpees Over Bar
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 row
20 power snatch 50/35
30 box jump over
20 ohs
LEVEL 4
Workout
Team of 2
For Time
1500m Row
50 x Weighted Sit ups
40 x DBL DB Devil Press
1000m Ski
50 x Wall Balls
40 x Synchro Burpees
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
Core Strength
3 sets
-40 russian twists
-15 weighted sit ups
-15 t2b
-12 pull throughs
(Rest 1′)
Amrap 15′
-70 du/140 su
-6 dual db hang clusters
-8 db push ups
-10 sit ups
LEVEL 4
Strength
EMOM x 8min
2 x Snatch Pulls
2 x Power Snatches
2 x Overhead Squats
Workout
3 Rounds of
7 x Deadlifts
14 x Box Jumps
7 x Pull ups
14/12 x Calories
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
TEAM OF 2
-FOR TIME-
-200 wallballs
-1000/800m row
-100 A-block jumps
-1000/800m ski
*every 3′ (including 0:00′) perform 5 synchro burpees
LEVEL 4
Strength
EMOM x 6min
3 x Hang Clusters
Workout
40sec On 20sec Off
EMOM x 16min
1) Calories
2) Hang Clusters
3) Single Unders
4) Rest
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
Core Strength
4 sets
-8 pike ups
-30″ plank
-12 v-ups
-20″ hollow rocks
Amrap 17′
-15/12 calories
-20 swings
-8 burpee box jumps over
-10 goblet squat
LEVEL 4
Skill: Kipping Pull ups
Workout
AMRAP 20min
5 x Kipping Pull ups
5 x Burpees
10 x DBL DB Hang Cleans
5 x Burpees
20 x DBL DB Lunges
30 x Single Unders
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
TEAM OF 2
8 R.F.T (I GO YOU GO)
-250/180m row
-3 dual DB burpee deadlift
-3 dual DB hang squat cleans
-3 dual DB devil press
-3 dual DB thrusters
LEVEL 4
Strength
EMOM x 8min
5 x Deadlifts
Workout
,Team of 2
AMRAP 15min
30 x Synchro Single Arm DB Hang Snatches
30/20 x Calories
30 x Box Jumps Over
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
-FOR TIME-
-1500/1200m row/ski
-50 wallballs
-30 push ups
-200 du/400 su
-30 push ups
-50 wallballs
-1500/1200m ski/row
LEVEL 4
Strength
EMOM x 6min
1 x Clean Pull
2 x Hang Power Cleans
3 x Push Jerks
Workout
For Time
75 x Wall Balls
30 x Hang Clean and Jerk
75 x Leg Raises
*Every 2min complete 8 x Burpees Over Bar
Including 00:00
FITNESS
STRENGTH
Every 2′ for 10′
2 reverse lunges + 1 back squat build up
build up
WOD
Team of 2
for time
40 box step ups
20 one arm devil press
200 du
40 box step ups
16 one arm devil press
50 t2b
40 box step ups
14 one arm devil press
200 du
LEVEL 4
Workout
EMOM x 20min
1) 14/12 x Calories
2) 50-70 x Single Unders
3) 15 x Leg Raises / Sit ups
4) 10-15 x DBL DB Thrusters
5) Rest
Core Strength
2 Sets of
20 x Side Plank Rotations 10/10
20 x Prone Angels
10 x Strict Leg Raises
FITNESS
CORE STRENGTH
4 rounds
20 russian twist
20 v-ups
15”-20” l-sit
20 slow mountain climbers on rings
rest 1:30”
Wod
Emom 20′
1. 10-15 pull ups
2. 12/9 cal ski
3. 10-15 ring push ups
4. 15/12 cal row
5. rest
BURNOUT
10 sets
(2′ on – 1′ off)
-50 du/100 su
-12/10 calories row
-max reps burpee 2 target
LEVEL 4
Strength
EMOM x 8min
1 x Snatch Pull
2 x Hang Power Snatches
2 x Overhead Squats
Workout
AMRAP 12min
80 x Single Unders
15 x Goblet Squats
12 x Push ups
9 x Deadlifts
FITNESS
STRENGTH
3 set of
12 incline bench press
12 chest supported rows
rest 1′
Wod
team of 2
4 Rounds each ( i go you go )
15 cal row
5 power clean 60/40
then
2 Rounds each
10 burpees over bar
10 hang clean
BURNOUT
Team of 2
AMRAP 25′
-60 overhead lunges (plate)
-40 push ups
-60 g.2.oh
-100 du/200 su (each)
-60 burpees to plate
-100/80 calories row/ski
LEVEL 4
Strength
EMOM x 8min
1 x Clean Pull
2 x Power Cleans
2 x Front Squats
2 x Push Press
Workout
AMRAP 14min
6 x Thrusters
9 x Burpees
12 x Sit ups
15/12 x Calories
FITNESS
STRENGTH
Every 2′ for 10′
5 front squat build up
wod
For time
5 rounds of
10 power snatch 40/30
12 box jumps
cash out: 2′ max hang hold
BURNOUT
Core Strength
3 sets
-10 weighted sit ups
-30″ plank
-10 v-sit ups
-20″ hollow hold
Amrap 7′
-12/10 calories row/ski
-15 wallballs
Rest 2′
Amrap 7′
-12/10 calories ski/row
-15 dual db hang clean
LEVEL 4
Skill: Turkish Get Up
AMRAP 3min
Max Reps Turkish Get ups
Rest 1min
AMRAP 12min
12 x Single Arm DB Hang Snatches
12 x Toes To Rings
30 x Single Unders
Rest 1min
AMRAP 3min
Max Reps Turkish Get ups
FITNESS
STRENGTH
3 sets of
4-6 strict pull ups
15 floor presses
15 reverse flys
rest 1′ b2n sets
Wod
Amrap 15′
15 t2b
12 one arm db hang clean and jerk
100 du/200 s.u
BURNOUT
TEAM OF 2
AMRAP 25′
-100 swings
-100 du/200 su
-80 prisoner reverse lunges
-100 du/200 su
-60 single arm hang snatch
-100 du/200 su
-40 partner medball sit ups
-100 du/200 su
-20 synchro burpees
LEVEL 4
Strength
EMOM x 6min
ODD: 5 x Back Squats
EVEN: 12 x Single Leg Romanian Deadlifts 6/6
Workout
AMRAP 12min
Buy In: 30/20 x Calories
Then,
6 x Reverse Burpees
8 x DBL DB Half Man Makers
12 x DBL DB Front Rack Reverse Lunges
FITNESS
STRENGTH
Every 2′ for 10′
5 strict press build up
Team of 2
100 wallball
80 cal
60 deadlift 80/60
40 burpees over bar
tabata weighted plank
BURNOUT
AMRAP 8′
-15/12 calories row
-15 air squat
-15 dual db push press
REST 2′
AMRAP 8′
15/12 calories row/ski
-15 jumping squat
-15 push ups
REST 2′
AMRAP 8′
-15/12 calories row
-15 t2r
-15 dual db deadlift
LEVEL 4
Core Strength
30-20-10
Weightd Sit ups
Side Plank Rotations
Alternate V Ups
Prone Angels
Workout
AMRAP 14min
3 x Burpees Over Bar
6 x Push Press
9 x Front Squats
60 x Single Unders
FITNESS
STRENGTH
IN a 10 minute window build to a heavy
clean and jerk (80%)
WOD
Team of 2
Amrap 20′
30 push press 45/30
30 cal
30 lunges weighted
200 du /400 s.u
LEVEL 4
Workout#1
3 Sets of
AMRAP 2min
18/15 x Cal Skierg/Row
Max Reps Burpees Box Jumsp Over
Rest 1min Between Sets
*Rest 3min and then start wod 2
Workout#2
3 Sets of
AMRAP 2min
14/12 x Cal Row/Ski
Max Reps Wall Balls
Rest 1min Between Sets
FITNESS
CORE STRENGTH
21-15-9
strict knees to elbows
v-ups
weighted sit ups
*after every set 20” side plank each side
WOD
for time
20 burpee box jumps
15 cal
15 burpee box jumps
20 cal
10 burpee box jumps
25 cal
5 burpee box jumps
30 cal
LEVEL 4
Strength
EMOM x 8min
1 x Clean Pull
1 x Hang Power Clean
2 x Front Squats
Workout
For Time
10 Rounds of
4 x Hang Power Cleans
8 x Burpees Over Bar
FITNESS
STRENGTH
4 Sets of
8 bench press
12 reverse flys
rest 1′
WOD
5 rnds of
21 jump squat
15 pull ups
12 burpee to target
4 wallwalk
LEVEL 4
Strength
EMOM x 8min
1 x Clean Pull
1 x Hang Power Clean
2 x Front Squats
Workout
For Time
10 Rounds of
4 x Hang Power Cleans
8 x Burpees Over Bar
FITNESS
STRENGTH
Every 2′ for 10′
5 deadlift 65%
WOD
Team of 2
12 rnds ( 6 each )
8 power clean 60/40
16 wallballs
LEVEL 4
Strength
EMOM x 9min
1) 12-15 x Supinated Ring Rows
2) 12 x DB Floor Press
3) 40sec Wall Sit
Workout
AMRAP 12min
2.4.6.8.10…etc
Single Arm DB Hang Squat Cleans
Toes To Rings
Box Jumps Over
*After each Round
200m/150m Row
FITNESS
STRENGTH
4 sets of
12 reverse grip ring rows
10 arnold presses
rest 1′
Wod
Amrap 16′
15 hand release push ups
12 db front squat
9 box jumps
LEVEL 4
Strength From Racks
EMOM x 8min
ODD: 7 x Back Squats
EVEN: 14 x Glute Bridges
Workout
For Time
15-12-9-6-3
Calories
Wall Balls
DB Push Press
FITNESS
STRENGTH
Every 2′ for 10′
5 back squat 65%
Wod
5 rnds of
21 swings
15 cal
9 t2b
tabata
hollow
LEVEL 4
Workout
AMRAP 12min
30 x Single Unders
15 x Squats/Goblet Squats
30 x Single Unders
10 x Push ups
30 x Single Unders
5 x Burpees
Strength
Every 2.30min For 10min
20 x Side Plank Rotations 10/10
20 x Prone Angels
20sec Plank Hold
FITNESS
STRENGTH
Every 2′ for 10′
12 front rack reverse lunges
build up
WOD
Team of 2
for time
1000m row/ 2000m bike/ 1000m ski
50 deadlift 100/80
rest 1′
1000m row/ 2000m bike/ 1000m ski
40 power clean 60/40
rest 1′
1000m row/ 2000m bike/ 1000m ski
30 thrusters 40/30
LEVEL 4
Strength
EMOM x 8min
5 x Deadlifts
Workout
4 Sets of
AMRAP 4min
2 Rounds of
10 x DBL DB Hang Snatches
20 x DBL DB Front Squats
Max Reps Burpees Over Bar
Rest 1min between Sets
FITNESS
STRENGTH
Every 1:30” for 9′
1 snatch pull + 1 power snatch + 1 squat snatch + 1 ohs
WOD
For time
5 rnds
70 du/140 s.u
5 power snatch 45/30
15 t2b
3 squat snatch
LEVEL 4
Skill: HSPU
Skill Practice
EMOM x 8min
5-7 x Strict HSPU/Pike Push ups
Open Workout 22.1
AMRAP 15min
3 x Wall Walks
12 x Single Arm DB Snatches
15 x Box Jump Over
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
LEVEL 4
Workout
For Time
5 Rounds of
12 x DBL DB Hang Power Cleans
12 x DBL DB Push Press/Push Jerks
12/10 x Calories
Pull Accessory Strength
3 Sets of
20 x Single Arm DB Row on Box
15 x Supinated Ring Rows
15 x Reverse Flys
20 x Prone Angels (Weighted)
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
LEVEL 4
Strength
EMOM x 8min
1 x Clean Pull
2 x Squat Cleans
2 x Thrusters
Workout
For Time
30 x Deadlifts
Then,
2 Rounds of
15 x Wall Balls
12 x Burpees
9 x Leg Raises
Then,
20 x Deadlifts
Then,
2 Rounds of
15 x Wall Balls
12 x Burpees
9 x Leg Raises
Then,
10 x Deadlifts
FITNESS
STRENGTH
In a 10′ window find 3 rm front squat
WOD
Every 2′ for 24′
A. 250m row
max pull ups
rest 1′
B. 15 burpees over bar
max power snatch 40/30
rest 1′
LEVEL 4
Workout
Team of 2
2 Rounds of
60 x Cal Row
50 x Toes To Rings
40 x Burpees
30 x DBL DB Hang Cleans
10 x Wall Walks
FITNESS
Strength
4 sets of
12 single leg deadlift (6+6)
20 bench hip thrust (legs on bench )
12 deficit reverse lunges
rest 1′ b2n sets
Wod
WOD
team of 2
Amrap 10′
20 cal ski
10 devil press
20 db push press
rest 2′
Amrap 10′
100 du
20 db hang squat clean
30 hand release push ups
LEVEL 4
Strength
EMOM x 8min
ODD: 5 x Front Squats 1/4+1/1
EVEN: 15-20 x Hip Thrusts with heels on box
Workout
AMRAP 14min
20 x Box Jumps
15 x Hand Release Push ups
10 x Deadlifts
FITNESS
Strength
Every 2′ for 10′
5 push press build up
skill: pistols
wod
for time
20 pistols
30 cal
20 t2b
30 box jumps
20 t2b
30 cal
30 box jumps
20 pistols
LEVEL 4
Strength
EMOM x 6min
1 x Snatch Pull
2 x Hang Power Snatches
1 x Hang Squat Snatch
Workout
EMOM x 16min
1) 5 x Hang Power Snatches+ 20 x Single Unders
2) 12 x Wall Balls+ 4-6 x Burpees
3) 14/12 x Calories
4) Rest
FITNESS
Strength
in a 12′ window find a hevy complex of
1 squat clean + 3 front squat
WOD
”DT”
5 rnds of
12 deadlift 70/50
9 hang clean
6 jerk
core
tabata : side plank rotations
LEVEL 4
Skill: HSPU
Workout
3 Sets of
AMRAP 6min
4 x Kipping Pull ups
8 x HSPU
16 x KB Swings
Rest 2min Between Sets
FITNESS
Strength
4 sets
5 weighted chin ups + 10” hold last rep
10 ring push ups + 10” hold last rep
rest 1′
skill: bar muscle up
wod
2 sets of
Amrap 6′
15 wallball
5 bar muscle up/10 pull ups
2 wallwalk
rest 2′ b2n sets
LEVEL 4
Strength
EMOM x 8min
ODD: 12 x Back Rack Reverse Lunges 6/6
EVEN: 20 x Single Leg Hip Thrusts 10/10
Workout
2 Rounds of
15 x Front Squats
21 x Push ups
Then,
2 Rounds of
15 x Front Squats
150 x Single Unders
FITNESS
Strength
Every 2′ for 10′
5 deficit deadlift build up
Wod
3 rounds
2’on – 2’off
A. 20/15 cal row
max thrusters 40/30
B. 15 burpees over bar
max hang clean
*alternate with a partner between A and B
one athlete perform part A the other rest then continue with B
LEVEL 4
Strength
EMOM x 6min
1 x Clean Pull
1 x Power Clean
1 x Cluster
Workout
AMRAP 12min
2,4,6,8,10,12,14…etc
Burpees Over Bar
1,2,3,4,5,6,7..etc
Bear Complex
*After each set 20 x Single Unders
1 Rep Bear Complex
1 x Cluster+1 x Back Rack Thruster
FITNESS
STRENGTH
In a 10:00′ window find a heavy complex of
1 power clean + 1 front squat + 1 thruster
WOD
3 rounds
30 swings 24/16
30 single db/kb step over
30 hand release push ups
LEVEL 4
Workout
Team of 2
AMRAP 20min
50 x Cal Row
5 x Synchro Burpees
50 x Box Jumps
5 x Synchro Burpees
50 x KB Swings
5 x Synchro Burpees
50 x Toes To Rings
5 x Synchro Burpees
FITNESS
CORE STRENGTH
21-15-9
strict knees to elbows
v-ups
slow mountain climbers on rings
* after every set 45” weighted plank
WOD
team of 2
A. 100 cal ski
* every 3′ inclunding 0:00
12 synchro burpees
B. 100 cal row
every 3′ inclunding 0:00
12 synchro A block jumps
BURNOUT
TEAM OF 2
(A)
Amrap 15′
(I GO YOU GO)
-10 leg raises
-10 box jump overs
-5 dual db hang squat clean
-5 dual db hang snatch
(B)
For Time
-60/50 calories row
-30 synchro single arm hang snatch
-30 synchro goblet squat
-60/50 calories row
-30 synchro burpees
-30 synchro thrusters
LEVEL 4
Strength
EMOM x 6min
ODD: 4 x Front Squats+ 4-6 x Front Rack Reverse Lunges
EVEN: 40sec Plank Hold
Workout
For Time
3 Rounds of
5 x Pull ups
15 x Hang Power Snatches
30 x Squats
100 x Single Unders
FITNESS
STRENGTH
4 sets of
6 bench press 3” pause at the bottom
6 weighted pull ups
rest 1′
WOD
7 rounds of
7 burpee box jumps
7 t2b
50 du
BURNOUT
Every 10′ for 30′
-20/16 calories row
-10 burpees
-20/16 calories row
-10 burpees high knees
-20/16 calories row
-10 burpees broad jump
LEVEL 4
Strength
EMOM x 6min
1 x Snatch Pull
2 x Power Snatches
3 x Overhead Squats
Workout
EMOM x 15min
1) 5 x Deadlifts+ 40 x Single Unders
2) 10/7 x Calories+ 5 x Burpees
3) Rest
FITNESS
STRENGTH
Every 2′ for 10
5 banded deadlift
build up
WOD
EMOM 20′
1. 10 hang snatch 45/30
2. 18/15 cal
3. max ohs
4. rest
ohs goal: 15+
BURNOUT
(5 sets)
AMRAP 4′
-300m row
-10 dual kb/db hang snatch
-15 t2r/t2b/v-ups
-max reps:
a)du/su
b)ski/row
c)burpees
d)air squat
e)row/ski
(rest 2)
LEVEL 4
Skill: Ring Push-up
Workout
AMRAP 10min
10 x Ring Push-ups
15 x Swines
20 x Squats
Rest 2min
AMRAP 10min
5 x Wall Walk
10 x Toes To Rings/Leg Raises
20 x Lunges
FITNESS
STRENGTH
4 sets of
12 reverse grip ring rows
3 wallwalk
8 z press from the floor
rest 1′ b2n
skill: hspu
WOD
Amrap 12′
5 hspu
10 one arm devil press
24 wallballs
BURNOUT
TEAM OF 2
4 sets:
(2′ on – 2′ off)
(A)
-18/14 calories row
-max reps dual db devil press
(B)
-18/14 calories ski/bike
-max reps one db box over
LEVEL 4
Strength
EMOM x 8min
ODD: 5 x Back Squats 1/4+1/1
EVEN: 20 x Weighted Hip Thrusts
Workout
2 Sets of
EMOM x 6min
1) 16-20 x Single Arm DB Hang Snatches
2) 15-20 x Box Jumps Over
3) 60-80 x Single Unders
Rest 2min Between Sets
FITNESS
STRENGTH
Every 2′ for 10
4 back squat 1+1/4
wod
team of 2
for time
30 cal
20 bear complex 60/40
30 cal
50 t2b
30 cal
20 bear complex
30 cal
50 pull ups
30 cal
20 bear complex
1 bear complex : 1 cluster + 1 back rack thruster
BURNOUT
(4 sets)
Amrap 5′
-15/12 calories row
-15 box jump overs
-10 v-ups
-10 burpees
(rest 2′ b2n)
Tabata: weighted sit ups/v-sit ups
LEVEL 4
Strength
EMOM x 6min
1 x Clean Pull
2 x Power Cleans
2 x Squat Cleans
2 x Push Press
Workout
2 Rounds of
9 x Squat Cleans
18 x Burpees
Then,
2 Rounds of
12 x Power Cleans
24 x Wall Balls
Then,
2 Rounds of
15 x Push Press
30 x Leg Raises
FITNESS
with a running clock
0:00-10:00
find a heavy complex from
1 cluster + 1 jerk
10:00-12:00
rest
12:00-24:00
amrap ( i go you go )
5 deadlift 70/50
2 wallwalk
5 hang power clean
2 wallwalk
5 front squat
24:00-26:00
rest
26:00-36:00
1500m row/run/bike 3km
max t2b *
*( partner A hanging from the pull up bar partner B
execute t2b if partner A or B fall down then both athletes do 5 synchro
burpees as a penalty)
LEVEL 4
Team of 2
Workout
2 Rounds of
30 x Cal Row
20 x DBL DB Devil Press
30 x Cal Ski
40 x DBL DB Box Step up
30 x Cal Row
60 x DBL DB Push Press
30 x Cal Row
FITNESS
CORE STRENGTH
30-20-10
weighted sit ups
knees to elbows
alternate v ups
*after every round 45” plank
skill: row
WOD
1500m row
30 burpee box jumps
100 du /200 s.u
1200m row
30 burpee box jumps
100 du / 200 s.u
1000m row
30 burpee box jumps
100 du/ 200 s.u
BURNOUT
Core Strength
-3 sets-
-15 k2e
-15 v-sit ups
-20 arch rocks
Amrap 16′
-8 inchworms
-8 push ups
-8 dual dn hang cleans
-50 du/100 su
LEVEL 4
Strength
EMOM x 9min
1) 5 x Pause Front Squats
2) 10-15 x DBL DB Romanian Deadlifts
3) 30-40sec Hip Thrusts Hold Back On Bench
Workout
Team of 2
40 x Calories
40 x Hang Power Cleans
80 x Single Unders
40 x Calories
40 x Thrusters
80 x Single Unders
FITNESS
STRENGTH
IN a 10′ window build to a heavy complex of:
2 push press + 2 push jerk
skill: butterfly pull ups
Wod
3 rounds
10 db push press
10 pullups
8 db hang squat clean
10 pull ups
6 devil press
BURNOUT
TEAM OF 2
-AMRAP 36min-
-1500m row
-50 dual kb deadlifts / 25 single arm synchro thrusters
-50 T2R
-15 synchro burpees
-50 T2R
-15 synchro burpees
-50 dual db deadlifts / 25 single arm synchro thrusters
-1500m ski
LEVEL 4
Strength
EMOM x 8min
3-5 x Hang Power Snatches
Workout
3 Sets of
AMRAP 4min
10 x Hang Power Snatches
20/15 x Calories
10 x Hang Power Snatches
Max Calories
Rest 1min Between Sets
FITNESS
STRENGTH
Emom 2′ for 10′
power snatch
set 1: 5 reps 70%
set 2: 3 reps 75%
set 3: 2 rep 80%
set 4 : 1 reps 90%
set 5: 5 reps 70%
WOD
3 sets of
Amrap 5′
5 hang power snatch 40/35
35 du
20 wallballs
rest 2′ b2n sets
BURNOUT
Core Strength
4 sets
-30″ plank
-30″ hollow hold
10 weighted sit ups
-8 pike ups
Amrap 15′
-15/12 calories row
-20 air squat
-15/12 calories ski
-12 floor presses
LEVEL 4
Skill: HSPU
Workout
AMRAP 5min
10 x HSPU
30 x KB Swings
10 x HSPU
Max Reps Burpees Over KB
Rest 2min
AMRAP 5min
20 x KB Swings
30 x KB Squats
20 x KB Swings
Max Reps Burpees Over KB
Rest 2min
AMRAP 5min
20 x Lunges
20 x HSPU
20 x Lunges
Max Reps Burpees Over KB
FITNESS
STRENGTH
3 sets of
12 ring push ups
6 weighted pull ups
3 wallwalk
20 hollow rocks
rest 1:30”skill: hspu
WOD
Emom 16′
1. 10-12 hspu/15-20 handrelease push ups
2. 12/15 cal row
3. 15 box over
4. 10-15 burpees
BURNOUT
TEAM OF 2
Ladder for 22′
2-4-6-8-10-12-14-…
-dual db devil press
-heavy wallballs
*after every set perform:60 du/120 su
Core Strength
3 sets
-30 partner medball sit ups
-15 synchro v-ups
LEVEL 4
Strength
EMOM x 9min
1) 5 x Pause Back Squats with 2sec Pause
2) 15-20 x Weighted Hip Thrusts
3) 30sec Wall Sit
Workout
AMRAP 10min
4 x Push Jerks
8 x Hang Power Cleans
12 x Kipping Leg Raises
FITNESS
STRENGTH
Emom 2′ for 10′
power clean + jerk
set 1: 5 reps 70%
set 2: 3 reps 75%
set 3: 2 rep 80%
set 4 : 1 reps 90%
set 5: 5 reps 70%
WOD
team of 2
100 cal row
80 t2b
60 front squat 60/40
40 s20h
20 bar muscle up/ 40 pull ups
BURNOUT
Every 5′ for 30′ (6 sets)
-21/18 calories
-15 block jumps
-9 burpee box jumps
LEVEL 4
Skill: Power Snatch
Strength
EMOM x 8min
1 x Snatch Pull
2 x Power Snatches
2 x Overhead Squats
Workout
AMRAP 12min
8 x Deadlifts
10 x Push ups
12 x Goblet Squats
30 x Single Unders
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
150 du
20 burpees over bar
30 shoulder to overhead 60/40
LEVEL 4
Team of 2
For Time
3km Row
Partner A: Row for Distance
Partner B: 20 x Wall Balls
15 x Push ups
Then Switch Positions
When They finish the ROW
they move to SKI
3km Ski
Partner A: Ski for Distance
Partner B: 15 x Box Jumps
15 x KB Swings
Then Switch Positions
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
rest 3′
3 rounds
50 du
10 weighted reverse burpees
16 pistols
BURNOUT
Core Strength
3 sets
-10 v-sit ups
-15 weighted sit ups
-10 v-sit ups
-40″ weighted plank
Amrap 16′
-12/9 calories row
-14 db snatch
-10m prisoner walking lunges
LEVEL 4
Strength
EMOM x 9min
1) 8 x Bench Press
2) 12 x DBL DB Bent Over Row
3) 15-20 x Prone Angels
Workout
For Time
20 x Pistols/Box Pistols
10 x Burpees
10 x Kipping Pull ups/Banded Pull ups
30 x Lunges
15 x Burpees
15 x Pull ups
40 x Squats
20 x Burpees
20 x Pull ups
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 ring dips
BURNOUT
TEAM OF 2
-120 calories row
-60 b.b.j.overs
-60 partner medball sit ups
-90 calories row/ski
-40 b.b.j.overs (75/60cm)
-60 dips on the box
-60 calories row
-20 b.b.j overs
(without touching the box)
-60 heavy wallballs
LEVEL 4
Strength
EMOM x 9min
1) 8 x Barbell Romanian Deadlifts
with no touching the floor
2) 15 x Weighted Hip Thrusts
3) 30sec Squat Hold
Workout
For Time
3-6-9-12-9-6-3
Power Snatches
30-60-90-120-90-60-30
Single Unders
FITNESS
Strength
4×6 back squat 60%
rest 1:30”
Wod
5 sets of:
4′ on 1’off
250m row/ski/500m bike
25 wallballs
max snatch 50/35
BURNOUT
(4 sets)
AMRAP 5′
-60 du/120 su
-10 thrusters
-15 deficit push ups on db’s
-60 du/120 su
*remainig time:
max reps goblet squat/shutlle runs
Rest 3′
LEVEL 4
Skill: Rope Climbs
Team of 2
Workout
For Time
60 x Calories
60 x Burpee Box Jumps Over
6 x Rope Climbs
40 x Calories
40 x Toes To Rings/Leg Raises
4 x Rope Climbs
20 x Calories
10 x Wall Walks
2 x Rope Climbs
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
TEAM OF 2
(I GO YOU GO)
Amrap 16′
-50 du/80 su
-6 burpees
-9 dual db hang clean & jerk
Rest 2′
EMOM 9′
-40″ plank
-20 partner sit ups
-12 synchro burpees
LEVEL 4
Core Strength
30-20-10
Weighted Sit ups
V Ups
60-40-20
Russian Twists
*After each set
30sec Weighted Plank Hold
Workout
For Time
2-4-6-8-10-12-14
Front Squats
4-8-12-16-20-24-28
Push ups
30-30-30-30-30-30-30
Single Unders
FITNESS
strength
Every 1:30” for 7 sets
1 clean pull + 1 squat clean + 1 hang power clean
WOD
Amrap 20′
4 clusters 50/35
4 pull ups
60 du
* After every set increase 2 reps on clusters and
pull ups
BURNOUT
EMOM 32′
-17-14 / 15-12 calories
-70 du/120 su / 25 v-ups
-10 burpees over line
-rest
LEVEL 4
Skill: Push Jerk
Strength
EMOM x 8min
1 x Clean Pull
1 x Hang Power Clean
1 x Front Squat
1 x Push Jerk
Workout
For Time
DT
5 Rounds of
12 x Deadlifts
9 x Hang Power Cleans
6 x Push Jerks
FITNESS
Strength
5 sets of
8 bench press
8 bent over row
Wod
team of 2 ( i go you go)
6-8-10-12-14
ohs 50/35
burpees over bar
rest 2′
50 deadlift 100/80
50 high box jumps
50 cal
LEVEL 4
Workout
Team of 2
40-30-20-10
Synchro Single Arm Push Press
Box Jumps
Syncro Sit ups
Cal Row
Synchro Squats
FITNESS
core strength
21-15-9
v-ups
weighted sit ups
knees to elbows
after every set 40” plank weighted
skill: bar muscle up
wod
Amrap 12′
250m row/200m ski
5 bar muscle up
12 prisoner step over
5 bar muscle up
BURNOUT
AMRAP 16′
-15/12 calories row
-60 du/120 su
-5 devil press
-5 push press
3 sets:
-20 db pull throughs
-15 anchor sit ups
-10 strict leg raises
LEVEL 4
Strength
EMOM x 6min
ODD: 7 x Front Squats
EVEN: 12 x DBL DB Bent Over Row
Workout
5 Rounds of
10 x Pistols/Reverse Lunges
8 x Deadlifts
6 x Hang Power Cleans
4 x Push ups
FITNESS
strength
Every 2′ for 10′
5 back squat ( 3 reps with 3” pause and 2 regular)
wod
5 rnds of
25 wallballs
15 t2b
6 power clean 80/60
BURNOUT
TEAM OF 2
-FOR TIME-
-60m farmers carry (suitcase carry)
-50 dual kb deadlift
-40 gorilla rows
-100/80 calories row/ski
-80 heavy wallballs
(in every change perform 5 synchro burpees)
-60m farmers carry (front rack)
-50 goblet squats
-40 gorilla rows
-80 block squats
-60m farmers carry (overhead/front rack)
LEVEL 4
Strength
EMOM x 6min
2 x Snatch Pulls
2 x Power Snatches
Workout
4 Rounds of
6 x Power Snatches
12 x Burpees Over Bar
Then,
4 Rounds of
6 x Overhead Squats
50 x Single Unders
FITNESS
strength
Every 1:30” for 9′
1 snatch pull+ 1power snatch + 1 ohs
wod
for time
150 du
25 snatch 50/35
25 cal
100 du
20 snatch
25 cal
50 du
15 snatch
25 cal
BURNOUT
(4 sets)
Amrap 5′
-60 du/120 su
-2 routes dual db walking lunges
(suitcase carry)
-12 burpees over db
-60 du/120 su
*remaining time:
max reps man makers
Rest 3′
LEVEL 4
Skill: Kipping Toes To Bar
Workout
2 Sets of
AMRAP 9min
3 x Wall Walks
12 x Kipping Leg Raises
14 x Single Arm DB Hang Snatches
16 x Wall Balls
Rest 2min Between Sets
FITNESS
strength
Emom 15′
1. 10-15 ring push ups
2. 4 strict chin ups + 5” hold last rep
3. 40” hollow hold
skill: hspu
wod
Emom 16′
1. 15 cal
2. max hspu ( 45”)
3. 15 squat + max wallwalk
4. rest
BURNOUT
TEAM OF 2
-FOR TIME-
(I GO YOU GO)
2-4-6-8-10-12
-burpee box jump overs (75/60cm)
-x2 single arm heavy DB snatch
Rest 2′
12-10-8-6-4-2
-burpee box jump overs (75/60cm)
-15/12 calories row
LEVEL 4
Strength
EMOM x 8min
ODD: 6 x Deadlifts
EVEN: 15-20 x Weighted Hip Thrusts
Workout
AMRAP 10min
5 x Hang Power Snatches
10 x Back Rack Lunges
20 x Single Unders
FITNESS
strength
Emom 10′
1. 2 power clean 75%
2. 2 squat clean 85%
wod
Team of 2
3 rounds ( i go you go)
10 cal
5 devil press
then
3 rounds ( i go you go)
10 cal
10 pull ups
then
3 rounds ( i go you go)
10 cal
8 db clusters
BURNOUT
Every 5′ for 30′
-18/16 calories row/ski
-8 burpees over row with double hop
-10 deficit push ups
LEVEL 4
Skill: Power Clean and Push Jerk
Strength
EMOM x 6min
3-5 x Power Clean and Push Jerk
Workout
For Time
15 x Power Clean and Push Jerk
20 x Burpees Over Bar
40 x V ups/Sit ups
50 x Squats
40 x V ups/Sit ups
20 x Burpees Over Bar
15 x Power Clean and Push Jerk
FITNESS
Strength
Every 2′ for 10′
5 deficit deadlift build up
Wod
for time
2 rnds
15 ohs 50/35
21 t2b
then
2 rnds
15 s2oh
100 du
then
2 rnds
15 thrusters
21 cal
LEVEL 4
Skill: Rope Climbs
Workout
Team of 2
3 Rounds of
4 x Rope Climbs
8 x Wall Walks
32 x Box Jumps
64 x Wall Balls
500m Row
FITNESS
Strength Gymnastics
For Time
45 Pull ups
75 push ups
WOD
For Time
45-30-15
Wall Balls
Cal Row
after every round 7 wallwalk
BURNOUT
Core Strength
4 sets
-30 russian twists
-20 v-sit ups
-10 v-ups
2 Sets off:
Amrap 7′
-15/12 calories row
-50 du/100 su
-20 air squat
REST 1′
LEVEL 4
Strength
EMOM x 6min
ODD) 6 x Back Squats
EVEN) 20 x Single Leg Hip Thrusts 10/10
Workout
AMRAP 12min
4 x Kipping Pull ups
6 x DBL DB Devil Press
8 x DBL DB Front Squats
100m Run/200m Row/400m Bike
FITNESS
Team of 2
strength
In Only 10 Minutes Find a Heavy Snatch
Rest 2min and Prepare
WOD
As Many Reps As Possible in 10min
30 Snatches 40/30
30 Snatches 50/35
30 Snatches 60/40
Max Reps In The Remaning Time Snatches 70/45
Rest 2′
Amrap 6min
2,4,6,8,10,12…etc
box jump over
t2b
BURNOUT
TEAM OF 2
FOR TIME
-120 calories row
-60 burpees b.j.o
(change every 10 while the partner is holding 2 db’s)
-60 synchro goblet squats
-120 calories ski
-60 box jump overs
-60 syncho db snantch
LEVEL 4
Strength
EMOM x 6min
3 x Hang Power Snatches
2 x Overhead Squats
Workout
EMOM x 5min
6-8 x Hang Power Snatches
*Rest 1min
EMOM x 5min
8-12 x Burpees Over Bar
*Rest 1min
EMOM x 5min
8-10 x Thrusters
FITNESS
Strength
Front Squat With Pause 2sec at the bottom
5×3 Front Squat 75%
WOD
”Satan Whiskers”
For Time
3 Rounds of
10 C2B/Pull ups
10 Front Squats 75/47,5
10 Burpees
BURNOUT
5 sets off:
Amrap 4′
-25 swings
-12 h.r.p.u
-2 routes of overhead walking lunges
(plate)
-max reps burpees over KB
(Rest 2′ b2n)
LEVEL 4
Skill: HSPU
Workout
3 Sets of
AMRAP 6min
10 x HSPU/Pike Push ups
15 x DBL DB Hang Cleans
20 x Kipping Leg Raises/Toes To Rings
25 x DBL DB Squats
*In The Remaining Time
Max Reps Burpees
Rest 2min Between Sets
FITNESS
Strength Gymnastics
For Time
5 Rounds of
10 Strict Pull ups
10 Strict HSPU/ 3 Wall Walk
WOD
Amrap 3min
15/12 Cal Row
Max Reps DB Snatch 22,5/15
Rest 3min
Amrap 3min
15/12 Cal Row
Max Reps Box Jumps Over
Rest 3min
Amrap 3min
15/12 Cal Row
Max Reps TTB/Leg Raises
BURNOUT
Team of 2
2 R.F.T
-50 calories row
-150 du/300 su (each)
-26 kb overhead lunges (each)
-40 calories row
-30 synchro burpees
-50 block squat
-30 calories row
-150 du/300 su
-50 kb sumo deadlift
(Rest 2′)
LEVEL 4
Strength
EMOM x 8min
ODD: 5-8 x Sumo Deadlifts
EVEN: 12-20 x Weighted Reverse Lunges
Workout
AMRAP 6min
4,8,12,16,20…etc
Single Arm DB Hang Snatches
*After each set
8 x Goblet Lunges
Rest 1min
AMRAP 6min
4,8,12,16,20…etc
Single Arm DB Thrusters
*After each set
4 x Burpees Over DB
FITNESS
Strength
In a 12′ window
Find a Heavy Clean and Jerk
WOD
Team of 2
For Time
42 Squat Clean 60/40
42 Synchronized Bar Facing Burpees Over The Bar
30 Squat Clean 80/50
30 Synchronized Bar Facing Burpees Over The Bar
18 Squat Clean 100/70
18 Synchronized Bar Facing Burpees Over The Bar
BURNOUT
6 sets off:
Amrap 4′
-7,5m x 14 shuttle run
-18 calories row / 15 calories ski
-7,5m x 14 shuttle run
-max calories ski/row
Rest 1′
LEVEL 4
Skill: Push Jerk
Strength
EMOM x 6min
3 x Hang Power Cleans
3 x Push Press/Push Jerks
3 x Front Squats
Workout
For Time
2 Rounds of
15 x Hang Power Cleans
30 x Single Unders
12 x Push Jerks
30 x Single Unders
9 x Front Squats
30 x Single Unders
FITNESS
WOD
Strength
Every 2′ for 10′
1 clean pull + 1 hang squat clean + 2 jerk
wod
For time
100 cal
80 deadlift 100/80
60 step up over
40 db hang squat clean
20 synchro burpees
cap 23′
LEVEL 4
Skill: HSPU
Workout
AMRAP 20min
5 x HSPU
10 x Squats
15 x KB Swings
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
Every 9′ for 27′ (3 sets)
-21 dual db hang snatch
-21 db facing burpees
-21 k2 elbows
remaining time: max calories row
Cap: 6′
LEVEL 4
Strength
EMOM x 8min
2 x Front Squats
Workout
For Time
2 Rounds of
100 x Single Unders
20 x Power Cleans
20 x Burpees Over Bar
100 x Single Unders
*Rest 1min Between Rounds
FITNESS
STRENGTH
Every 2′ for 10′
5 strict press pause 3” at the bottom
build up
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
Core Strength
4 sets:
-8 pike ups
-20 hollow rocks
–
(A)
EMOM 9′
-12 floor press
-13/9 calories ski
-15 weighted sit ups
REST 3′
(B)
EMOM 9′
-7 burpees over row (double jump)
-15/11 calories row
-15 v-ups
LEVEL 4
Strength
Every 90sec For 6 Sets
5 x Deadlifts
Workout
For Time
4 x Rounds of
20 x Single Arm DB Thrusters
50 x Single Unders
10 x Hang Power Snatches
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
Amrap 5′
-30 single arm DB snatch
-70 du/140 su
-15 push ups
*max reps shuttle runs
REST 3′
Amrap 5′
-70 du/140 su
-15 push ups
-16 shuttle runs
*max reps DB snatch
REST 3′
Amrap 5′
-15 push ups
-16 shuttle runs
-30 DB snatch
*max reps du/su
LEVEL 4
Skill: Kipping Pull ups, Pistols
Workout
3 Sets of
AMRAP 6min
30 x Single Unders
10 x Pistols/DBL DB Reverse Lunges
8 x Box Jumps
6 x DBL DB Devil Press
4 x Kipping Pull ups
Rest 2min Between Sets
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
TEAM OF 2
-FOR TIME-
-90/80 calories row/runner
-30 synchro burpees over bar
-14 dual db devil press
-70/60 calories row/runner
-20 synchro burpees over bar
-80 block jumps
-50/40 calories row/runner
-10 synchro burpees over bar
-10 man makers
LEVEL 4
Strength
EMOM x 8min
5 x Overhead Squats
Workout
AMRAP 12min
Buy in: 5 Rounds of
4 x Push ups
12 x Squats
Then,
8 x Hang Power Cleans
8 x Push Press/Push Jerks
FITNESS
STRENGTH
back squat
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
A) Every 5′ for 25′ (5 sets)
-25/20 row – 20/16 cal ski
-12 burpees over line
-max calories until 3:30′
B) tabata:
-hollow rocks
-plank
LEVEL 4
Strength
EMOM x 6min
3 x Hang Power Cleans
3 x Front Squats
3 x Push Press/Push Jerks
Workout
Team of 2
AMRAP 14min
8 x Partner Deadlifts
30 x Goblet Squats
8 x Synchro Burpees
30 x Sit ups
FITNESS
WITH A RUNNING CLOCK
0:00 – 10:00
find a heavy complex of
1 clean pull
1 low hang squat clean
1 hang squat clean
1 jerk
10:00-12:00
rest
12:00 – 22:00
amrap (i go you go)
12 thrusters 40/30
9 t2b
6 box jumps
22:00 – 24:00
rest
24:00 – 34:00
amrap (i go you go)
10 cal
8 one arm oh lunges
6 one arm devil presses
30:00-32:00
max hollow rocks
LEVEL 4
Team of 2
Workout
AMRAP 6min
Max Cal Row
Rest 1min
AMRAP 6min
Max Reps DBL DB Devil Press
Rest 1min
AMRAP 6min
Max Cal Ski
Rest 1min
AMRAP 6min
Max Reps Toes To Rings
Rest 1min
FITNESS
core strength
3 sets of
10 strict t2b/knees to elbows
20 slow mountain climbers on the rings
20 v-sit upa
45” weighted plank
rest 1′
WOD
Emom 20′
1. burpee shuttle run
2. row/ski
3. pull ups/bar muscle up
4. rest
goal
1= 10 burpee shuttle run
2= 17 cal/14cal
3= 8 bar muscle up/15 pull ups
BURNOUT
4 sets:
AMRAP 5′
-20/16 calories row
-16/12 calories ski/bike
-60 du/120 su
*remaining time:max reps b.b.j.overs
(Rest 2′)
LEVEL 4
Strength
EMOM x 9min
1) 7 x Back Squats
2) 15 x DB Floor Press with Hip Extend
3) 45sec Weighted Hip Thrusts Hold Back On Bench
Workout
For Time
9-7-5
Pull Ups
15-12-9
Thrusters
21-15-9
Burpees
FITNESS
Strength
4 sets of
5 bench press
10 bent over rows
rest 2′ b2n sets
WOD
5 sets of ( 4′ on-1’off)
2 rounds cindy
max rounds macho man
*macho man= 3 power clean + 3 front squat + 3 jerk (60/40)
BURNOUT
TEAM OF 2
2 R.F.T
-1200m row
-60 overhead lunges (plate)
-20 synchro burpees
-60 heavy wallballs
-20 synchro burpees
-1200m ski
LEVEL 4
Strength
EMOM x 6min
2 x Snatch Pulls
2 x Power Snatches
2 x Overhead Squats
Workout
10 Rounds of
3 x Power Snatches
6 x Sit ups/ V ups
9 x Hand Release Push ups
FITNESS
Strength
4×10 front rack reverse lunges (5+5)
build up go heavy
WOD
3 rounds of
7 deadlift 100/70
14 cal
then
450m row/800m bike/400m airrunner
3 rounds of
7 deadlift
100 du
then
400 m row/800m bike/400 airunner
50 wallballs
BURNOUT
5 SETS OF:
Amrap 5′
-20 push ups
-20 goblet squat
-20 lateral jumps over KB
*remaining time:
max reps shuttle runs
(rest 2′)
LEVEL 4
Skill: Ring Push ups
Gymnastic Strength
12-9-6-3
Ring Push up
20sec Ring Push up Hold After each set
8-6-4-2
Strict Chin ups
Then,
21-18-15-12-9
Ring Rows
Push ups
Workout
Team of 2
60 x Cal Row
50 x Toes To Rings
40 x Burpee Box Jump Over
FITNESS
Strength
4 sets of
7 strict pull ups with a 2” pause at the top
7 strict hspu with a 2” pause at the bottom
30” hollow hold
rest 1′ b2n
Skill: t2b
WOD
Amrap 20′
400m row/ski/bike
5 t2b*
5 hand release push ups
*After every round increase 5 reps
for t2b and hand release push ups
BURNOUT
TEAM OF 2
(I GO YOU GO)
Amrap 26′
(A)
-100 du/200 su
-25 dual DB hang snatch
-15 burpee box jump overs
(B)
-15 burpee box jump overs
-25 dual DB hang snatch
-100 du/200 su
LEVEL 4
Strength
EMOM x 9min
1) 5 x 1/4+1/1 Strict Press
2) 20 x Weighted Reverse Lunges
3) 20 x Single Arm KB Swings (Hand To Hand) (10/10)
Workout
AMRAP 7min
10 x Deadlifts
50 x Single Unders
Rest 2min
AMRAP 7min
8 x Push Press
12 x Burpees
FITNESS
Strength
Front squat
2×5 70%
2×2 80%
1×1 90%
WOD
team of 2
10-8-6-4-2
snatch 60/40
burpee box jump over 60/50
after every set 30du/60s.u
then
10-8-6-4-2
ohs 60/40
burpees over bar
after every set 30 du/60s.u
*athlete A complete 10 snatch + 10 burpeebox over + 30 du
then athlete B complete the same reps and continue until they finish the whole wod
BURNOUT
Every 5′ for 30′ (6 sets)
-15 box jump overs
-20 single arm DB snatch
-max reps calories row until 3:30′
LEVEL 4
Skill: Power Clean
Workout
The Chief
5 Sets of
AMRAP 3min
3 x Power Cleans
6 x Push Ups
9 x Squats
Rest 1min Between Sets
Core Strength
100 x Weighted Sit ups
Every 25 Reps Complete
12 x Altenate V Ups
FITNESS
WITH A RUNNING CLOCK
0:00-12:00
10 power snatch 50%
8 power snatch 60%
6 power snatch 70%
4 power snatch 80%
2 power snatch 90%
find a heavy power snatch 95+%
12:00-14:00
rest
14:00-32:00
for time
200 du
50 hang power clean
30 burpee pull up
50 ohs
30 burpee pull up
50 deadlift
50 cal
LEVEL 4
Team of 2
For Time
40-30-20-10
DBL DB Box Step up
Cal Row
DBL DB Hang Snatches
Burpees To Target
FITNESS
STRENGTH
4 sets
15 weighted sit ups
30” plank
8 strict knees to elbows
20 hollow rocks
rest 1′ b2n
“GHOST MEET KAREN”
6 rnds of
1′ row
1′ burpees
1′ wallballs
1′ rest
BURNOUT
Every 5′ for 30′
-25 calories row/20 calories air runner
(alternating)
-10 burpee box jump overs
-60 du/120 su
LEVEL 4
Strength
EMOM x 8min
2 x Snatch Pulls
2 x Hang Power Snatches
Workout
AMRAP 13min
15 x Deadlifts
15 x Push ups
150 x Single Unders
15 x Goblet Squats
15 x Sit ups
FITNESS
STRENGTH
In a 12′ window build
3rm front squat
skill: bar muscle up
WOD
FOR TIME
10 devil press
8 db front squat
6 push press
4 bar muscle up/8 pull ups
9 devil press
7 db front squat
5 push press
5 bar muscle up/10 pull ups
8 devil press
6 db front squat
4 push press
6 bar muscle up/12 pull ups
7 devil press
5 db front squat
3 push press
7 bar muscle up/14 pull ups
BURNOUT
TEAM OF 2
-FOR TIME-
-60 T2R
-90 calories row/bike/ski
-30 dual DB devil press
Rest 2′
-60T2R
-90 calories row/bike/ski
-30 dual DB man makers
Rest 2′
-60 T2R
-90 calories row/bike/ski
-30
LEVEL 4
Strength
EMOM x 6min
3 x Hang Squat Cleans
Skill: Push Jerk
Workout
For Time
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans
Front Squats
Push Press/Push Jerk
FITNESS
STRENGTH
Every 1:30” for 7 sets
1 snatch deadlift + 1 snatch below the knee + 1 snatch
WOD
Team of 2
14 rounds i go you go
15 cal
10 burpee box jumps
BURNOUT
Core Strength
3 sets:
-10 v-ups
-30 russian twists
-10 weigthed sit ups
-10 v-ups
Amrap 7′
-10 h.r.p.u
-50 du/100 su
-5 man makers
(Rest 2′)
LEVEL 4
Skill: Ring Dips
Gymnastics Strength
9-7-5-3
Strict Ring Dips
Strict Pull ups
Then,
20-15-10-5
Ring Rows
Push ups
Workout
4-5 Sets of
1min Max Reps Burpee Box Jumps Over
1min Max Cal Row
1min Rest
FITNESS
STRENGTH
EMOM 15′
1.10-15 ring push ups weighted if possible
2. deficit reverse lunges
3. 30” hollow rocks
skill: hspu/ hswalk
WOD
2 Sets of :
Amrap 6′
4 hspu/7,5m hswalk
8 db snatch
36 du
rest 1′ b2n
BURNOUT
Team of 2
-FOR TIME-
-25 burpee box jump overs
-70 calories row
-30 dual DB hang snatch
-25 burpee box jump overs
-60 calories row
-40 dual DB thrusters
-25 burpee box jump overs
-50 calories row
-50 dual DB hang clean
-25 burpee box jump overs
-40 calories row
-60 synchro single arm snatch
LEVEL 4
Strength
EMOM x 12min
1) 7 x Deadlifts
2) 12 x DBL DB Strict Press
3) 40sec Wall Sit
Workout
Team of 2
AMRAP 12min
10,20,30,40,50…etc
KB Swings
Push ups
Kipping Leg Raises
FITNESS
STRENGTH
In a 12′ window find a heavy
clean and jerk
start from 50%
WOD
Team of 2
for time
1000m row/airruner/bike
3 rnds (each)
5 deadlift 60-80/40-60
4 hang clean
3 front
2 jerk
then
30 synchro burpees
then
3 rnds (each)
7 t2b
5 pull ups
5 t2b
3 pull ups
then
30 synchro burpees
BURNOUT
Amrap 8′
-12/9 cal ski
-12 floor presses
-40 du/80 su
REST 2′
Amrap 8′
-12/9 cal row
-12 dual DB hang clean
-6 burpees
REST 2′
Amrap 8′
-12/9 cal ski
-12 push press
-40 du/80 su
LEVEL 4
Strength
EMOM x 8min
ODD: 2 x Clean Pull
2 x Power Cleans
EVEN: 3 x Front Squats
3 x Push Press
Workout
For Time
12-9-6-9-12
Clean and Jerk
24-18-12-18-24
Wall Balls
FITNESS
HERO WOD
”THE CHIEF”
5 Rounds of:
3′ amrap
3 power cleans (60/40)
6 push up
9 squat
rest 1′ b2n rounds
Accessory:
3 rounds of
6 turkish get ups
20 hollow rocks
LEVEL 4
Team of 2
For Time
50-40-30-20-10
Cal Row
Toes To Rings
Burpees Box Jumps Over
10-8-6-4-2
Wall Walks
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
Every 5′ for 30′
(alternating between A and B)
(A)
-21/18 calories row
-20 air squat
-6 burpees over row with double jump
(B)
-60 du/120 su
-20 swings
-20 knees 2 elbows
LEVEL 4
Strength
EMOM x 12min
1) 5-7 x Bench Press
2) 20 x Weighted Reverse Lunges 10/10
3) 20 x Single Arm KB Swings
Workout
AMRAP 10min
2,4,6,8,10..etc
DBL DB Hang Snatches
DBL DB Front Squats
*Every 2min stop and complete 5 burpees
Including 00:00
FITNESS
STRENGTH
3 sets of
6 bench press 70%
12 chest supported rows
WOD
Team of 2
For time:
1500m row
50 oh squat(50/35)
200 du
50 hspu
200 du
50 power snatch
BURNOUT
TEAM OF 2
-FOR TIME-
(A)
-1500m row
-20 synchro burpees
-80 heavy wallballs
-20 synchro burpees
-1500m row
(B)
-1500m ski
-100 du/200 su (each)
-80 heavy wallballs
-100 du/200 su (each)
-1500m ski
LEVEL 4
Strength
EMOM x 8min
1 x Snatch Pull
1 x Hang Power Snatch
1 x Pause Overhead Squats
*With 10sec Pause At the Bottom
Workout
For Time
150 x Single Unders
75/60 x Calories
50 x Weighted Sit ups
25 x Hang Power Snatches
FITNESS
WOD
with a running clock
0:00-10:00
3 rounds of
15 hang clean(70/50)
12 front squat
9 burpees over bar
10:00-12:00
rest
12:00-22:00
Amrap
12 box jumps
12 one arm db/kb push press(22.5/12.5)
12 single arm oh lunges
22:00-24:00
rest
24:00-31:00
For time
40 box step-up with a single db/kb
30 deadlift(100/70)
BURNOUT
Ladder for 15′
2-4-6-8-10-12-…
-rope jumps
-KB s.d.h.p
-dual DB push press
3 sets:
-20 weighted sit ups
-30″ hollow hold
-20 v-sit ups
LEVEL 4
Skill: Kipping Pull ups
Workout
For Time
300m Row
4 Rounds of Cindy
300m Row
3 Rounds of Cindy
300m Row
2 Rounds of Cindy
300m Row
1 Round of Cindy
*1 Round of Cindy
5 x Pull ups
10 x Push ups
15 x Squats
FITNESS
STRENGTH
3 rounds of:
5 wallwalk
6 strict chin ups
10 ring dips / bench dips 12
20” l-sit
rest 1:30”
WOD
5 rounds of:
15 hand realease push-ups
300m row
15 t2b
70 du
BURNOUT
TEAM OF 2
6 sets each:
(I GO YOU GO)
-14 dual DB step overs
-18/15 calories row
12 box jump overs
LEVEL 4
Strength
EMOM x 6min
ODD: 5 x Pause Back Squats
EVEN: 30sec Double DB Overhead Hold
Workout
Team of 2
I go You Go
20 Rounds of
5 x Burpees
4 x Double DB Push Press
3 x Deadlifts
FITNESS
STRENGTH
Every 2′ for 10′
3 back squat 85%
WOD
Team of 2
Amrap 24′
60 swings(24/16)
40 cal
30 thrusters (55/40)
20 cal
10 burpee bar mu or pull ups
BURNOUT
Every 5′ for 30′
(alternating between A and B)
(A)
-21/18 cal row
-15 dual db thrusters
-9 single arm devil press
(B)
-18/15 cal ski
-15 burpees
-9 knees to elbows
LEVEL 4
Strength
EMOM x 8min
1 x Clean Pull
2 x Squat Cleans
3 x Front Squats
Workout
For Time
15-12-9-6-3
Power Cleans
Push ups
Leg Raises
FITNESS
Strength
Back Squat
1×5 65%
1×5 75%
1×5+ 85%
WOD
8 Rounds of Cindy
5 Pull ups
10 Push ups
15 Air Squats
Then
2 Rounds of Kelly
400m Row/runner/800m bike
30 Wall Balls
30 Box Jumps
LEVEL 4
Team of 2
3 Rounds of
1000m Row
100 x Single Unders
50 x Sit ups
50 x DBL DB Hang Snatches
50 x DBL DB Front Squats
FITNESS
Strength
3 Sets of
8 One Arm Seated DB Press 8/8
30sec Hollow Hold
20sec Push ups Hold On Rings
5 Ring Push ups
30sec Wall Sit
skill: ring muscle up
WOD
Amrap 12′
3 ring muscle up
6 hspu/ pike push ups
10 step over
12 one arm hang clean and jerk
BURNOUT
EMOM 30′
-18-15/15-12 calories row
-8 dual db deadlifts + 8 push press
-8 burpees 2 target
-50 du/100 su
-30 air squat
-REST
LEVEL 4
Filthy Fifty
Team of 2
For Time
50 x Box Jumps
50 x Pull ups
50 x KB Swings 16/12
50 x Lunges
50 x Leg Raises
50 x Push Press 20/15
50 x Hip Extension On The Floor
50 x Wall Balls 9/6
50 x Burpees
50 x Single Unders EACH
FITNESS
Strength
Deadlift
1×5 65%
1×5 75%
1×5+ 85%
Team of 2
You Go, I Go
WOD
Amrap 20min
1 Bar Muscle up/C2B/Pull ups
2 Squat Snatch 60/40
3 Burpees Over The Bar
4 TTB/Leg Raises
5 Hand Release Push ups/Push ups
6 Pistols/Air Squats
BURNOUT
TEAM OF 2
-FOR TIME-
-50 burpees over row with double jump
-50 synchro single arm thrusters
-100/80 calories row
-50 synchro single arm snatch
-50 burpees over row with double jump
-100/80 calories ski
LEVEL 4
Strength
EMOM x 6min
2 x Snatch Pulls
2 x Power Snatches
Workout
For Time
15-12-9-12-15
Power Snatches
Calories
FITNESS
Strength
Barbell Strict Press
1×5 65%
1×5 75%
1×5+ 85%
WOD
2 Rounds of
100 DU/200 SJR
30 One Arm DB S2OH 25-20/15-12,5
30 Sit ups
30 OH DB Lunges
30/20 Cal
BURNOUT
A) Amrap 12′
-12/9 calories ski
-50 du/100 su
-30 air squat
Rest 3′
B) Amrap 12′
-12/9 calories row
-20 wallballs
-20 single arm hang snatch
LEVEL 4
Skill: HSPU
Workout
3 Sets of
AMRAP 6min
5 x HSPU
10 x Single Arm DB Hang Clean and Push Press 5/5
15 x Goblet Squats
Rest 2min Between sets
FITNESS
Go Fast or Go Home!!!
Strength
3 Sets of
6 Strict TTB/Leg Raises
x4 Wall Walk
20 Hollow Rocks
20 Arch Rocks
WOD
Amrap 4min
500m/400m Row/300m ski/250m ski
Max Reps Burpees Box Jumps Over
Rest 3min
Amrap 4min
500m/400m Row
Max Reps Wall Balls
Rest 3min
Amrap 4min
500m/400m Row
Max Reps TTB/Leg Raises
BURNOUT
TEAM OF 2
-For time-
-100/80 calories row
-30 synchro one arm DB hang squat clean
-40 partner medball sit ups
-50 burpee box jumps (75/60cm)
– 100/80 calories bike
-30 synchro one arm DB hang squat clean
-40 partner medball sit ups
-50 burpee box jumps (75/60cm)
LEVEL 4
Strength
EMOM x 6min
ODD: 5 x 1/4+1/1 Back Squats
EVEN: 15-20 x Hip Thrusts with Heels On Box
Workout
Team of 2
For Time
150 x Single Unders
Then,
2 Rounds of
20 x Deadlifts
20 x Synchro Single Arm DB Push Press
Then,
40/30 x Calories
Then,
2 Rounds of
20 x Kipping Pull ups
20 x Synchro Push ups
Then,
150 x Single Unders
FITNESS
Strength
Front Squat
1×5 65%
1×5 75%
1×5+ 85%
WOD
Team of 2
for time
30 clean and jerk 60/40
then
3 rounds
100 du each
12 squat clean
28 swings
then
30 hang clean and jerk
BURNOUT
A) Every 5′ for 25′ (5 sets)
-21/16 calories row
-10 swings
-8 burpees over row with double jump
-10 goblet squat
B) Core Strength
3 sets:
-15 v-sit ups on row
-15 weighted sit ups
LEVEL 4
Strength
EMOM x 6min
1 x Clean Pull
2 x Hang Squat Clean
2 x Push Jerk
Workout
AMRAP 7min
2.4.6.8.10…etc
Hang Squat Clean
Kipping Leg Raises
Rest 1min
AMRAP 7min
2.4.6.8.10…etc
Push Jerks
Burpees
FITNESS
WOD
For Time
1 ground over head
2 hang clean
3 Thrusters
4 Clean and Jerks
5 Burpees Over the Bar
6 db snatch
7 box jumps
8 hand release Push ups
9 Lunges
10 TTB/Leg Raises
11 Back Squat
12 burpee pull ups
M: 50kg W: 30kg
1 Round = 1 Snatch
2 Round = 2 Strict hspu/Wall Walk + 1 Snatch
3 Round = 3 Thrusters+2 Strict hspu/Wall Walk+1 Snatch
4 Round = 4 CnJ+3 Thrusters+2 strict hspu/Wall Walk+1 Snatch
LEVEL 4
Team of 2
2 Sets of
AMRAP 12min
40 x Synchro Sit ups
120 x Single Unders
40 x Synchro Single Arm DB Hang Snatches
120 x Single Unders
40 x Synchro Burpees
Rest 2min Between Sets
FITNESS
Strength
3 Sets of
10 Plank to Push up
*2sec pause each position
10 One Arm Ring Rows 10/10
10 One Arm DB Seated Strict Press
WOD
Team of 2
3 Rounds of
800m Row/ski
40 KB Swings 32/24
50 Wall Balls
30 medball sit ups throw the ball
BURNOUT
Amrap 3′ (5 sets)
-Devil press
12-10-8-6-4
-Calories row/bike
8-10-12-14-16
*remaining time: max reps b.b.j.overs
Rest 3′
LEVEL 4
Strength
EMOM x 6min
ODD: 7 x Back Squats
EVEN: 15-20 x Weighted Hip Thrusts
Workout
4 Rounds of
4 x Pull ups
8 x Power Cleans
12 x Push Press/Push Jerks
16 x Front Squats
FITNESS
Skill: Partner Deadlift
Team of 2
WOD
For Time
21-18-15-12-9
Partner Deadlift 140/100
Synchronized Bar Facing Burpees over the bar
*B2N Sets 30/20 Cal row/bike/runner
BURNOUT
TEAM OF 2
AMRAP 28′
(I GO YOU GO)
-15/12 calories row
-8 shuttle runs (15m=1)
-3 man makers
-10/8 calories ski
LEVEL 4
Strength
EMOM x 6min
3 x Hang Power Snatches
Workout
4 Rounds of
8 x Hang Power Snatches
40 x Single Unders
8 x Hang Power Snatches
20/15 x Calories
FITNESS
Strength
Front Squat
2×4 70%
2×3 75%
1×10 60%
WOD
Amrap 8min
10 Front Squat 50/30
15 Push ups
Rest 2min
Amrap 8min
35 DU/70 SJR
10 Shoulder to Overhead 50/30
7 TTB/Leg Raises
BURNOUT
Core Strength
3 sets:
-10 around the world
-20 weighted sit ups
-30 russian twists
-40″ hollow hold
(3 sets)
Amrap 5′
-20 swings
-70 du/140 su
-20 goblet squats
-70 du/140 su
*remaining time max reps burpees over line
Rest 2′
LEVEL 4
Skill: Rope Climbs
Workout
AMRAP 22min
4 x Rope Climbs
30 x Toes To Rings/Leg Raises
10 x Synchro Burpees
30 x Wall Balls
30 x Lunges
30 x Calories On Row
FITNESS
Strength
3 Sets of
8 Strict TTB/Leg Raises
4 push up +Wall Walk
40sec KB/DB Front Rack Hold
40sec Hollow Hold
Skill: pistols
WOD
For Time
60/50 Cal Row/50-40 cal ski
then
3 rounds
12 pistols
10 burpee box jumps
8 strict hspu
BURNOUT
TEAM OF 2
-For time-
-100 heavy wallballs
-50 partner medball sit ups
-25 synchro burpees
-50 synchro DB snatch
-100 partner medball squats
-50 synchro sit ups
-25 synchro burpees
-50 synchro DB snatch
LEVEL 4
Strength
EMOM x 6min
ODD: 10-12 x Back Rack Reverse Lunges
EVEN: 10-15 x DBL DB/KB Romanian Deadlifts
Workout
Team of 2
150 x Single Unders
40 x DBL DB Box Step up
40 x Push ups
150 x Single Unders
40 x Sychro Sit ups
40 x Box Jumps
150 x Single Unders
40 x DBL DB Hang Snatches
40 x Calories
FITNESS
Strength
Back Squats
2×4 70%
2×3 75%
WOD
Team of 2
Amrap 20min
24 One Arm DB Thrusters 22.5/15
24 C2B/Pull ups
24 Power Clean 60/40
100 du each athlete
BURNOUT
3 sets of:
AMRAP 8′
-30/25 cal row
-75 du/150 su
-12 burpees over line
-30/25 cal ski
-75 du/1150 su
Rest 2′
LEVEL 4
Strength
EMOM x 6min
1 x Clean Pull
2 x Hang Clusters
Workout
AMRAP 14min
3,6,9,12,15,18..etc
Hang Clusters
Leg Raises
Burpees Over Bar
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
LEVEL 4
Team of 2
AMRAP 20min
1000m Row
20 x HSPU/30 x Hand Release Push ups
30 x KB Swings
30 x Lunges
30 x Box Jumps
6 x Wall Walks
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
Core Strength
4 sets
-10 v-ups
-10 hollow rocks
-10 v-sit ups
-15 weighted sit ups
Amrap 15′
-30/25 calories
-20 box jump overs
-10 burpees
-30 single arm snatch
LEVEL 4
Strength
EMOM x 6min
5 x Deadlifts
Workout
5 Rounds of
15 x Kipping Leg Raises
10 x Burpees Over Bar
5 x Power Cleans
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
-FOR TIME-
Team of 2
-2000m row
-150 du (each) 300 su (each)
-120 wallballs
-2000m ski
-1000m row
-150 du (each) 300 su (each)
-80 partner medball sit ups
-1000m ski
*every 4′ perform 7 synchro burpees*
LEVEL 4
Strength
EMOM x 6min
1 x Snatch Pull
2 x Power Snatches
2 x Overhead Squats
Workout
4 Rounds of
10 x Power Snatches
20 x Wall Balls
30 x Single Unders
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
Grip Strength
4 sets:
-30″ heavy kb hold
-8 k2e
-8 dual kb deadlift
-8 k2e
Amrap 14′
-13/10 cal row
-10 swings
-13/10 cal ski
-8 burpees
LEVEL 4
Skill: Kipping Pull ups
Workout
3 Sets of
AMRAP 6min
4 x Kipping Pull ups
8 x Single Arm DB Devil Press
12 x Goblet Squats
Rest 2min Between 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
TEAM OF 2
(I GO YOU GO)
6 sets each:
-18 wallballs
-12 heavy russian swings
-9 h.r.p.u
-40 du/80 su
LEVEL 4
Strength
EMOM x 6min
ODD: 5 x Back Squats
EVEN: 20 x Weighted Hip Thrusts
Workout
EMOM x 16min
1) 6 x Deadlifts+ 8 x Push ups
2) 14-10/12-8 x Calories
3) 10 x Burpees Box Jumps
4) Rest
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 30
100 Double unders/200 singles unders
40 push ups
500m row
60 v-ups
50 wall balls
20 synchro burpees
LEVEL 4
Strength
EMOM x 6min
1 x Clean Pull
3 x Hang Power Cleans
3 x Push Jerks
Workout
AMRAP 12min
30 x Single Unders
12 x Hang Power Cleans
9 x Burpees Over Bar
6 x Push Jerks
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
LEVEL 4
Skill: Rope Climbs
Workout
Team of 2
AMRAP 22min
4 x Rope Climbs
20 x Calories
4 x Wall Walks
40 x Toes To Rings
4 x Rope Climbs
50 x Box Jumps Over
4 x Wall Walks
100 x Single Unders
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
Every 5′ for 6 sets
(alternating sets)
(A)
-20 box jump overs
-15 wallballs
-10 burpees
(B)
-20/15 cal row
-60 du/120 su
-20 push ups
LEVEL 4
Strength
EMOM x 6min
2 x Clean Pulls
2 x Power Cleans
2 x Front Squats
2 x Push Press/Push Jerks
Workout
For Time
75 x Squats
21 x Power Cleans
50 x Push ups
18 x Front Squats
25 x Burpees
15 x Push Press/Push Jerks
FITNESS
STRENGTH
3 sets of
10 incline db bench press
10 bent over row
12 y raises chest supported
rest 1:30”
wod
50 wallballs
12 power snatch
40 wallballs
10 power snatch
30 wallballs
8 power snatch
20 wallballs
6 power snatch
10 wallballs
BURNOUT
TEAM OF 2
8 sets:
(I GO YOU GO)
-30m overhead walking lunges (plate)
-60m shuttle run
-5 dual db devil press
-THEN-
4 sets
(I GO YOU GO)
-40 du/80 su
-8 hang power clean
-8 thrusters
LEVEL 4
Strength
EMOM x 6min
3-5 x Hang Power Snatches
Workout
AMRAP 14min
5 x Hang Power Snatches
10/8 x Calories
12 x Kipping Leg Raises
40 x Single Unders
FITNESS
STRENGTH
Every 2′ for 10′
5 back squat build up
WOD
3 sets of
Amrap 5′
30 du
7 power clean 50/35
30 du
7 push jerk 50/35
rest 2′ b2n
BURNOUT
Core Strength
3 sets
-10 pike ups
-20 sit ups
-10 v-ups
-20 russian twists
Ladder for 16′
2-4-6-8-10-12-14-…
-inchworm push ups
– swings
-goblet squat
LEVEL 4
Skill: Kipping Pull ups
Workout
3 Sets of
AMRAP 6min
4 x Kipping Pull ups
5 x DBL DB Push Press
6 x DBL Front Squats
7 x Burpees
Rest 2min Between Sets
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
TEAM OF 2
(I GO YOU GO)
6 sets each:
-16/12 cal row
-70 du/140 su
-16/12 cal row
tabata: plank/v-ups
LEVEL 4
Strength
EMOM x 6min
ODD: 6 x Front Squats
EVEN: 40sec Plank Hold
Workout
Team of 2
AMRAP 14min
20 x Deadlifts
30 x Push ups
40 x Box Jumps
100 x Single Unders
FITNESS
with a running clock
0:00-10:00
find a heavy complex from
1 cluster + 1 jerk
10:00-12:00
rest
12:00-24:00
amrap ( i go you go )
5 deadlift 70/50
2 wallwalk
5 hang power clean
2 wallwalk
5 front squat
24:00-26:00
rest
26:00-36:00
1500m row/run/bike 3km
max t2b *
*( partner A hanging from the pull up bar partner B
execute t2b if partner A or B fall down then both athletes do 5 synchro
burpees as a penalty)
LEVEL 4
Team of 2
Workout
I go you go
10 x Rounds of
10 x Calories
5 x DBL DB Devil Press
Then,
I go you go
10 Rounds of
30 x Single Unders
9 x Double DB Hang Cleans
6 x Double DB Front Squats
FITNESS
CORE STRENGTH
30-20-10
weighted sit ups
knees to elbows
alternate v ups
*after every round 45” plank
skill: row
WOD
1500m row
30 burpee box jumps
100 du /200 s.u
1200m row
30 burpee box jumps
100 du / 200 s.u
1000m row
30 burpee box jumps
100 du/ 200 s.u
BURNOUT
TEAM OF 2
2 R.F.T
-100/90 cal row
-50 synchro leg raises
-50 synchro burpees
REST 3′
LEVEL 4
Strength
EMOM x 6min
6 x Deadlifts
Workout
5 Rounds of
50 x Single Unders
15 x Kipping Leg Raises
12 x Burpees Over Bar
9 x Push Jerks
FITNESS
STRENGTH
IN a 10′ window build to a heavy complex of:
2 push press + 2 push jerk
skill: butterfly pull ups
Wod
3 rounds
10 db push press
10 pullups
8 db hang squat clean
10 pull ups
6 devil press
BURNOUT
TEAM OF 2
16 sets:
(I GO YOU GO)
-30m KB farmers carry
-15m front rack KB walking lunges
-9 push press
-6 down ups
-30m shuttle run
LEVEL 4
Strength
EMOM x 6min
2 x Clean Pulls
2 x Squat Cleans
Workout
For Time
21-15-9
Squat Cleans
42-30-18
Hand Release Push ups
FITNESS
STRENGTH
Emom 2′ for 10′
power snatch
set 1: 5 reps 70%
set 2: 3 reps 75%
set 3: 2 rep 80%
set 4 : 1 reps 90%
set 5: 5 reps 70%
WOD
3 sets of
Amrap 5′
5 hang power snatch 40/35
35 du
20 wallballs
rest 2′ b2n sets
BURNOUT
Core Strength
3 sets
-20 db pull throughs
-15 v-ups
-30 mountain climbers on rings
AMRAP 16′
-60 du/120 su
-10 burpees
-20 air squat
-10 kipping t2r
LEVEL 4
Skill: Rope Climbs
Workout
Team of 2
2 Sets of
AMRAP 10min
4 x Rope Climbs
20 x Calories
40 x Single Unders
2 x Wall Walks
30 x KB Swings
40 x Single Unders
Rest 2min Between Sets
FITNESS
STRENGTH
3 sets of
12 ring push ups
6 weighted pull ups
3 wallwalk
20 hollow rocks
rest 1:30”
skill: hspu
WOD
Emom 16′
1. 10-12 hspu/15-20 handrelease push ups
2. 12/15 cal row
3. 15 box over
4. 10-15 burpees
BURNOUT
TEAM OF 2
(I GO YOU GO)
14 sets:
(1:30′ on – 1:30′ off)
-15 heavy wallballs
-10 kb deadlifts
*alternating:
-burpee box jump overs
-box jumps (75/60 cm)
LEVEL 4
Strength
EMOM x 6min
ODD: 6 x Back Squats
EVEN: 40sec Plank Hold (weighted)
Workout
EMOM x 15min
1) 5 x Deadlifts+ 8 x Leg Raises
2) 50-80 x Single Unders
3) 8-10 x DBL DB Push Press+ 8-10 x DBL DB Squats
4) 12-15 x Burpees Over Bar
5) Rest
FITNESS
STRENGTH
Emom 2′ for 12′
power clean + jerk
set 1: 5 reps 70%
set 2: 3 reps 75%
set 3: 2 rep 80%
set 4 : 1 reps 90%
set 5: 5 reps 70%
WOD
100 cal row
80 t2b
60 front squat 60/40
40 s20h
20 bar muscle up/40 pull ups
BURNOUT
A) TEAM OF 2
Ladder for 22′
10-20-30-40-50-…
-single arm db snatch
-box jumps (75/60cm)
-calories row
B) tabata
-plank
-weighted sit ups
LEVEL 4
Strength
EMOM x 6min
2 x Snatch Pulls
2 x Power Snatches
2 x Overhead Squats
Workout
For Time
3 Rounds of
15 x Power Snatches
20/15 x Calories
40 x Wall Balls
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
Team of 2
50 bar facing burpees
50 hang clusters 50/35
50 bar facing burpees
50 power snatch
50 bar facing burpees
LEVEL 4
Workout
4 Rounds of
20 x Single Arm DB Snatches
15 x Leg Raises
20 x Single Arm DB Thrusters
15 x Burpees
20/15 x Calories
Rest 1min Between Rounds
FITNESS
STRENGTH
15-12-9-6
ring dips
bent over row
*hs hold wall facing for 20”
Wod
3 rounds of
20 one arm hang clean and jerk
25 wall balls
rest 1′
150 du
40 box step over with one db”
BURNOUT
Every 5′ x 5sets
-40 du/80 su
-15 dual db hang snatch
-12 leg raises
-9 dual db push press
-40 du/80 su
LEVEL 4
Strength
EMOM x 8min
3 x 1/4+1/1 Front Squats
Workout
Every 2min for 10min
9 x Power Snatches
9 x Burpee Box Jumps
FITNESS
STRENGTH
Every 2′ for 10′
4 front squat 3” pause at the bottom
build up
wod
for time
4/5 rounds
250m row/ bike /ski
10 pull ups
250 m row /bike /ski
10 hand release push ups deficit
BURNOUT
TEAM OF 2
-FOR TIME-
-1000m row
(in every change perform 10 synchro burpees)
-300 du /600 su (each)
(in every change perform 12 synchro swings)
-100m front rack carry / 100m farmers carry
(in every change perform 15 synchro goblet squats)
-1000m row
(in every change perform 10 synchro burpees)
LEVEL 4
Strength
EMOM x 6-8min
3 x Hang Power Cleans
3 x Thrusters
Workout
For Time
3 Rounds of
15/12 x Calories
30 x Push ups
100 x Single Unders
15 x Deadlifts
FITNESS
STRENGTH
Every 2′ for 12′
2 clean pull + 1 squat clean + 1 front squat
WOD
7 sets of
3 clean jerk 80/60
6 box jumps
9 burpees over bar
12 swings
BURNOUT
Core Strength
3 sets:
-30 russian twists
-20 weighted sit ups
-16 db pull throughs
-10 v-ups
Ladder for 15′
2-4-6-8-10-12-…
-single arm hang squat clean
-burpees over db
-sit ups
LEVEL 4
Skill: HS Hold, HSPU
Workout
Team of 2
”I GO,YOU GO”
12 Rounds of
10 x Wall Balls
8 x Toes To Rings
6 x Box Jumps Over
4 x HSPU
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
TEAM OF 2
(I GO YOU GO)
(1:30′ on – 1:30′ off)
16 sets
-16 gorilla rows
-14 swings
*max reps burpee box jump overs
LEVEL 4
Strength
EMOM x 9min
1) 8 x Goblet Squats+8 x Goblet Reverse Lunges
2) 30-40sec Hang Positiong Hold
3) 10 x Push ups
Workout
AMRAP 12min
4 x Burpees
8 x DBL DB Hang Snatches
30 x Single Unders
4 x Burpees
8 x DBL DB Push Press
30 x Single Unders
FITNESS
STRENGTH
Every 2′ for 10′
3 back squat 1+1/4
build up
WOD
Team of 2
50. cal row
20 devil press
50 t2b
100 wallballs
50 t2b
20 devil press
50 cal row
BURNOUT
TEAM OF 2
-FOR TIME-
-1000m row
-32 routes farmers kb walk (change every 8 while the
partner in holding plank)
-1000m row
-18 routes of bear walking (change every 6 while the
partner is holding 2 kb’s)
-1000m row
-100 heavy wallballs (change every 10 while
the partner is on push up potition)
LEVEL 4
Strength
EMOM x 6min
7 x Deadlifts
Workout
AMRAP 13min
3 x Pull ups
6 x Hang Power Cleans
9 x Push ups
12/10 x Calories
50 x Single Unders
FITNESS
STRENGTH
Every 2′ for 10′
1 clean pull + 1 clean below the knee + 1 hang clean + 1 jerk
WOD
Emom 20′
1. 12-15 cal
2. 10 t2b + 15 air squat
3. max burpee box jump over
4. rest
BURNOUT
Core Strength
3 sets
-20 landmine rotations
-20 weighted sit ups
-20 v-sit ups on row
AMRAP 14′
-15 swings
-60 du/120 su
-15 push ups
-15 air squats
*(every 2′ including 0′ perform
10 jumping squat)
LEVEL 4
Skill: HSPU
Workout
3 Sets of
AMRAP 6min
3 x HSPU
6 x Burpees
9 x DBL DB Hang Snatches
12 x DBL DB Lunges
Rest 2min Between Sets
FITNESS
STRENGTH
3 rnds
12 bench press
6 chin ups
3 wallwalk
12 ring rows
rest 1:30”
skill: butterfly pull ups/kipping pull ups
WOD
3 rounds of
25 swings
15 pull ups
100 du /200 s.u
BURNOUT
TEAM OF 2
AMRAP 25′
(I GO YOU GO)
-15/12 cal row
-12 leg raises
-9 burpees
-6 dual db hang snatch
LEVEL 4
Strength
EMOM x 8min
3 x 1/4+1/1 Back Squats
Workout
Every 2.30min for 15min
6-9 x Burpees Over Bar
9-12 x Thrusters
12-15 x Box Jumps
FITNESS
STRENGTH
Every 2′ for 10′
5 ohs with 3” pause at the bottom
WOD
TEAM OF 2
50-40-30-20-10
hang power clean 50/35
burpees over bar
thrusters 50/35
BURNOUT
EVERY 5′ FOR 30′
-20/15 cal row
-40 du/80 su
-5 man makers
LEVEL 4
Strength
EMOM x 6min
3 x Hang Power Snatches
3 x Overhead Squats
Workout
AMRAP 13min
9 x Deadlifts
15 x Leg Raises
21 x Wall Balls
42 x Single Unders
FITNESS
Strength
Every 2′ for 10′
2 power snatch + 1 snatch push press + 1 ohs
WOD
2 sets of
Amrap 9′
7 deadlift
9 burpees over bar
12 single arm oh lunges (6+6)
rest 3′ b2n sets
LEVEL 4
Workout
Team of 2
I go You go
4 Rounds of
10 x Synchro Burpees
20 x DBL DB Front Rack Lunges
Then,
4 Rounds of
15 x Synchro Squats
20 x Kipping Leg Raises/Kipping Toes To Rings
Then,
4 Rounds of
10 x Synchro Burpees
15/12 x Cal Row
Then,
4 Rounds of
15 x Synchro Squats
10 x DBL DB Devil Press
FITNESS
CORE STRENGTH
4 sets of
12 alternate v-ups
12 v-ups
20” hollow
8 strict t2b/8 leg raises
WOD
For Time
50 wallballs 9/6
100 du/200 s.u
rest 2′
40 wallballs 9/6
40 cal
rest2′
30 wallballs 9/6
100 du/200 s.u
rest 2′
20 wallball 9/6
20 cal
BURNOUT
EMOM 12′
-40″ plank
-40″ dual kb hold
-40″ battle ropes
-50 du/100 su
REST 2′
EMOM 12′
-15/12 cal row
-8 burpees
-20 air squat
-12 leg raises
LEVEL 4
Strength
EMOM x 6min
ODD: 5 x 1/4+1/1 Back Squats
EVEN: 40sec Plank Hold
Workout
AMRAP 13min
10 x Deadlifts
10 x Hand Release Push ups
10/8 x Calories
50 x Single Unders
FITNESS
STRENGTH
4 sets of
(8+8) front foot elevated split squat
30” wallsit
12 deficit kb deadlift
rest 1:30”
WOD
3 sets of
Emom 6′
1. 3 bar muscle up + 5 pull ups + 7 t2b/ 7 pull ups + 7 t2b
2. 12-15 cal row
3. 12-15 burpees
rest 2′
BURNOUT
TEAM OF 2
-2 ROUNDS FOR TIME-
-20 synchro burpees
-32 shuttle run (change in 16 while the partner is holding
2 kb’s in front rack)
-150 du/300 su (each)
(change every 50/100 while the other is holding 2 kb’s)
-20 synchro burpees
-30m (each) single arm overhead walking lunges
(change every 15m while the other is on wall sit)
LEVEL 4
Strength
EMOM x 6min
2 x Clean Pulls
2 x Power Cleans
2 x Thrusters
Workout
3 Rounds of
10 x Pull ups
15 x Clean and Push Press/Jerk
10 x Pull ups
15/12 x Calories
FITNESS
STRENGTH
Every 2′ for 10′
1 snatch pull + 1 power snatch + 1 hang squat snatch
build up start from 60% of 1 rm snatch
Wod
team of 2( partner wod igo you go)
10 rounds
7 power snatch 50/35
35 du
7 ohs
35 du
BURNOUT
Core Strength
4 sets
(40″ on – 20″ off)
-db pull throughs
-alternating v-ups
-weighted sit ups
Ladder for 16′
2-4-6-8-10-12-….
-burpees
-single arm db snatch
*after each round 40 du/80 su
LEVEL 4
Skill: HS Hold, HSPU
Workout
3 Sets of
AMRAP 6min
5 x HSPU
10 x Box Jumps
15 x KB Swings
20 x Lunges
Rest 2min Between Sets
FITNESS
STRENGTH
12-9-6
hspu strict/pike push ups
9-6-3
dips
5-5-5
strict pull ups
rest 1:30” b2n sets
skill: pistols
Wod
30-20-10
db snatch
pistols
box jumps
BURNOUT
TEAM OF 2
(I GO YOU GO)
8 sets:
(2′ on – 2′ off)
-15 heavy wallballs
-5 devil press
*remaining time: max reps B.J.O
LEVEL 4
Strength
EMOM x 6min
ODD: 8 x Deadlifts
EVEN: 12-15 x Cyclists Squats Heels Elevated
Workout
Team of 2
AMRAP 15min
50 x Kipping Leg Raises
150 x Single Unders
50 x Push Press
150 x Single Unders
50 x Calories
FITNESS
STRENGTH
Every 2′ for 10′
1 clean pull + 1 hang squat clean + 1 squat clean
build up start from 50% of 1rm clean
WOD
Amrap 20′
30 cal
20 hang clusters 60/40
40 hand release push ups
20 power clean
40 t2b
BURNOUT
A)TEAM OF 2
Amrap 25′
-20 synchro burpees
-20 synchro goblet squat
-800m row
-20 synchro push ups
-20 synchro jumping squats
-600m row
B)Tabata
hollow rocks/plank
LEVEL 4
Strength
EMOM x 6min
2 x Snatch Pulls
2 x Power Snatches
2 x Overhead Squats
Workout
5 Rounds of
3 x Burpees Over Bar
3 x Power Snatches
Then,
50 x Wall Balls
Then,
15 x Burpees Over Bar
15 x Power Snatches
Then,
150 x Single Unders
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
“
LEVEL 4
Skill: Rope Climbs
Workout
AMRAP 22min
4 x Rope Climbs
50 x Wall Balls
4 x Rope Climbs
50 x Burpee Box Jump Over
4 x Rope Climbs
50 x Hand Release Push ups
4 x Rope Climbs
500m Row
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
5 sets of
15 wallballs
12 t2b
9 hspu
rest 1′ b2n sets
BURNOUT
Core Strength
4 sets
-8 pike ups
-15 hollow rocks
-8 inchworms
Every 5′ for 20′
-20/16 cal row
-20 air squats
-12 single arm devil press
LEVEL 4
Strength
EMOM x 6min
ODD: 5 x Pause Front Squats
EVEN: 40sec Plank Hold
Increase your weight after each set
Workout
For Time
30 x DBL DB Devil Press
30 x Kipping Leg Raises
40 x DBL DB Front Squats
30 x Kipping Leg Raises
50 x DBL DB Push Press
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 60/40
bar muscle up/+5 reps pull ups
* 15 cal each athlete
BURNOUT
FOR TIME
TEAM OF 2
-1200m rorw
(change every 200m while the other is on plank)
-250 du/500 su
(change every 50/100 while the other is holding
2 KB’s)
-80 dual DB deadlifts
-1200m row
-80 burpees
(change every 10reps and perform 10 dual KB squats)
LEVEL 4
Strength
EMOM x 6min
3 x Hang Power Snatches
3 x Overhead Squats
Workout
4-5 Rounds of
8 x Deadlifts
8 x Push ups
16 x DBL DB Reverse Lunges
16/14 x Calories
FITNESS
STRENGTH
in a 10′ window find 5 rm back squat
Wod
For time
30 cal
15 devil press
15 thrusters with dbs
30 cal
10 devil press
10 thrusters
30 cal
5 devil press
5 thrusters
BURNOUT
AMRAP 13′
-14 shutlle runs
-8 burpees
-20 KB goblet squat
(REST 3′)
AMRAP 13′
-15/12 cal row
-50 du/100 su
-20 weighted sit ups
LEVEL 4
Skill: Kipping Pull ups
Workout
3 Sets of
AMRAP 5min
10 x Kipping Pull ups
20 x Wall Balls
10 x Kipping Pull ups
20 x Double DB Hang Snatches
Max Reps Burpees To Target
Rest 2min Between Sets
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
4 sets of:
3’on-3’off
300m row/200m row
35du/70s.u
max burpee box jump over
LEVEL 4
Strength
EMOM x 6min
ODD: 5 x Pause Back Squats
EVEN: 15-20 x Hip Thrusts with heel on Box
Increase your weight after each set
Workout
4 Rounds of
15 x Hang Power Cleans
50 x Single Unders
15 x Push Press
50 x Single Unders
BURNOUT
Team of 2
(I go you go)
-10 sets as a team –
-12 dual Db step overs
-6 burpee box jumps
-3 dual db man makers
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
Core Strength
4 sets:
-10 v-ups
-30″ plank
-10 v-ups
-12 db pull throughs
AMRAP 17′
-50 du/100 su
-30 jumping squats
-20 swings
-15/12 cal row
FITNESS
CORE STRENGTH
3 rounds
20 hip raises
20 hollow rocks
40 russian twist
20” l-sit hold
rest 1:30”
WOD
team of 2
for time
2 rounds of
30 one arm hang clean and jerk
30 burpee box jump over
1500m row
2 rounds
30 t2b
30 burpee box jump over
BURNOUT
EMOM 30′
-15/12 cal row
-25 air squats
-10 inchworm push ups
-20″ L-sit hold
-13 burpees 2 target
-REST
FITNESS
STRENGTH
Every 2′ for 10′
10 front rack reverse lunges build up
skill: turkish get ups
WOD
3 rounds of :
30 cal row/run/20 cal bike
10 turkish get ups (5+5)
20 swings
BURNOUT
TEAM OF 2
FOR TIME
-1500m row
-100 wallballs
-30 synchro burpees
-1000m row
-300 du/600 su
-30 synchro burpees
Tabata
plank/weighted sit ups
FITNESS
STRENGTH
For 10′ build up to a heavy complex of
1 snatch deadlift + 1 power snatch + 1 hang power snatch + 2 ohs
Wod
5 sets of
3′ on – 1’off
3 power snatch 60/40
5 pull ups
9 squat
BURNOUT
Core Strength
4 sets
-15 v-ups
-12 pike ups
-9 strict t2b
Amrap 16′
-10/10 single arm KB swings
-8/8 single arm KB thrusters
-15 box jump overs
-300m row
FITNESS
STRENGTH
3 sets of
16 ( 8+8) single arm strict press
3 wallwalks
16 single arm ring rows
3 wallwalks
rest 1:30” b2n sets
skill: hswalk/hspu
Wod
Amrap 12′
7,5 hswalk/ 7 hspu
50 du
10 box jump over 75cm/60cm
BURNOUT
TEAM OF 2
(2′ on – 2′ off)
16 sets:
-15 wallballs
-60 du/100 su
*remaining time: max reps devil press
FITNESS
STRENGTH
For 10′ build to a heavy complex of
2 front squat + 1 thruster ( from racks )
WOD
3 rounds (each)
7 clean and jerk 60/40
14 burpees over bar
then
3 rounds (each)
7 hang squat clean 50/35
14 t2b
then
50 thrusters 40/30
BURNOUT
“Amrap 14’
-12/9 cal row
-20 single arm KB overhead lunges
-10 h.r.p.u
Rest 3’
Emom 12’
-15/12 cal row
-25 jumping squat
-15 push ups
-50 du/100 su”
FITNESS
WITH A RUNNING CLOCK
0:00 – 10:00
find a heavy complex of
2 clean deadlift + 2 power clean + 2 front squat
10:00 – 12:00
rest
12:00 – 24:00
Amrap
12 devil press
24 db front squat
36 cal row/ski/bike
24:00 – 26:00
rest
26:00 – 38:00
For time :
12 burpee box jumps
24 step over
36 ttb
FITNESS
CORE STRENGTH
3 sets of
10 around the world
10 v-ups
10 weighted sit ups
10 v-ups
10 strict leg raises
10 v-ups
rest 1′ b2n sets
wod
team of 2
1500m row
40 burpees over row
200 du
1500m row
60 a block jumps
200 du
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
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
TEAM OF 2
-FOR TIME-
-2000m row
-60 burpees
-60 wallballs
-200 rope jumps
-60 air squats
-30 burpees
-100 partner sit ups
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
Core Strength
3 sets:
-20 weighted sit ups
-30″ hollow hold
-40 russian twists
6 R.F.T
-13 swings
-10 burpees over KB
-13 goblet squat
(rest 1′ b2n)
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
TEAM OF 2
( I GO YOU GO)
-8 rounds-
-15 v-ups
-15/12 calories row
-15 kipping leg raises
-directly into-
-8 rounds-
-10 dual KB deadlift
-10 gorilla rows
-5 burpees
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
AMRAP 13′
-8 burpee box jump overs
-60 du/100 su
-8 dual db hang snatch
REST 3′
AMRAP 13′
-15/12 cal row
-15 wallballs
-15 sit ups
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
Grip Strength
3 sets
-40″ battle ropes
-30″ heavy kb’s hold
-20 kipping leg raises
Amrap 15′
-15/12 calories row
-15 russian swings
-7 h.r.p.u
-7 burpees
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′ inclunding 0:00
5 burpees over bar
BURNOUT
TEAM OF 2
(I GO YOU GO)
8 sets:
-15m front rack kb’s walking lunges
-30m shuttle run
-6 single arm kb devil press
-THEN-
8 sets:
-10 push ups on kb’s
-30m farmers carry
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
Core Stength
EMOM 12′
(40″ on – 20″ off)
-weighted plank
-kneeling shoulder taps
-russian twists
(3 sets)
Amrap 5′
-12/9 cal row
-6 burpees over row
(rest 1 b2n)
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
7 devil press
BURNOUT
TEAM OF 2
8 sets of:
(2′ on – 1′ off)
-work in synchro-
-7/7 single arm kb thrusters
-12 swings
*remaining time: max reps burpee
box jumps*
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
4 R.F.T
21-15-9
-calories
-air squats
*after every set perform 4 heavy DB
devil press*
(Rest 1′ b2n)
FITNESS
STRENGTH
Every 2′ for 10′
5 deadlift 3” pause under the knee
+
5 strict t2b
Wod
partner ( i go you go)
12 rounds (6 each)
8 box step over with dbs
12 t2b
15 wallballs
FITNESS
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches
5 wall walks
50 double-unders
12 snatches
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches
BURNOUT
Every 4′ x 8 sets
-60 du/100 su
-15 box jump overs
-18/15 cal row
FITNESS
STRENGTH
Every 2′ for 12′
set 1-2: 5 front squat 75%
set 3-4: 3 front squat 85%
set 5-6: 1 front squat 90+%
skill: butterfly pull ups
Wod
3 sets of :
Amrap 5′
1,2,3,4,5,6…etc
clean and jerk 50/40
pull ups
rest 1′ b2n
continue the next amrap from where you stop from the previous .
BURNOUT
TEAM OF 2
AMRAP 13′
(I GO YOU GO)
-30m dual kb farmers walk
(front rack)
-15m overhead walking lunges (plate)
-10 dual kb deadlifts
— REST 1 ‘–
AMRAP 13’
(I GO YOU GO)
-15 g.2.oh (plate)
-12 goblet squat
-9 burpees
FITNESS
STRENGTH
Every 2′ for 10′
2 sets : 1 snatch pull + 1 power snatch + 1 squat snatch
Wod
Emom 20′
1. 15/12 cal row
2. 8 power snatch 45/35
3. 12-15 burpees
4. rest
BURNOUT
Core Strength
5 sets:
-15 weighted sit ups
-20 russian twists
-15 arch rocks
2 sets of:
Amrap 7′
-12/8 cal row
-40 du/60 su
-10 jumping squat
(Rest 1′ b2n)
FITNESS
STRENGTH
4 rounds of
8-10 strict hspu or pike push ups
6 strict pull ups weighted if possiple
20 hollow rocks
12 reverse flys
rest 1:30”
Wod
21-15-9
db thrusters
t2b
*after every round
7 devil press + 100 du
BURNOUT
TEAM OF 2
(1:30′ on – 1:30′ off)
12 sets:
-12/9 cal row
-6 burpee box jumps
*remaining time: max reps
a) jumping squats
b ) push ups
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
OPEN WORKOUT 23.2
core strength
Amrap 10′
20 weighted sit ups
20 hollow rocks
30” weighted plank
30” side plank R
30” side plank L
BURNOUT
AMRAP 14′
-10 burpees box jumps
-20 swings
-20 sit ups
REST 2′
AMRAP 14′
-20/15 calories row
-10 push ups on db’s
-10 dual db hang clean
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
EMOM 12′
-16/12 calories row
-8 burpees over row
-14 one arm overhead reverse lunges
REST 3′
EMOM 12′
-16 one arm hang snatch
-25 air squats
-15 v-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
Core Strength
3 sets:
-1′ plank
-40″ plank taps to KB
-40″ – 40″ bird-dog hold
AMRAP 20′
-15m (each) handstand walk
carring the partner
-100 du/200 su
-20 dual KB’s deadlift
-30 push ups
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
TEAM OF 2
8 sets:
(I GO YOU GO)
-13/10 cal row
-8 dual KB thrusters
-5 burpees
-THEN-
8 sets:
(I GO YOU GO)
-14 gorilla rows
-10 dual KB russian swings
-5 burpees
FITNESS
STRENGTH
Every 2′ for 10′
7 back squat
same weight across all sets
WOD
Team of 2
1000m row
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
Core Strength
4 sets
-8 pike ups
-16 alternating v-ups
-40″ plank
AMRAP 18′
-20/16 cal row
-70 du/120 su
-8 burpees
(1′ rest b2n rounds)
FITNESS
With a running clock
0:00-10:00
1 clean pull + 2 hang squat clean + 1 jerk
10:00-12:00
rest
12:00-32:00
team of 2
for time
50 box over
30 clusters 50/35
50 cal
30 clean and jerk 60/40
50 burpees over bar
30 deadlift 100/70
32:00-34:00
rest
34:00-37:00
max weighted plank
FITNESS
OPEN 23.1 loaded…
core strength
5 sets of
20 hollow rocks
10 alternate v-ups
20 side plank rotations ( 10+10)
BURNOUT
4 R.F.T
-20/16 cal row
-30 goblet squat
-40 heavy KB russian twists
-50 mountain climbers
FITNESS
STRENGTH
Every 2′ for 10′
set 1-2: 5 strict press 40% of 1rm jerk
set 3-4: 5 push press 60%
set 5: 5 push jerk 70%
Wod
Emom 20′
1. 3 power snatch + 5 ohs 55/40
2. 16/12 cal row
3. 20 wallballs
4.rest
BURNOUT
Every 3:30′ for 8 sets:
-15/12 cal row
-10 burpees
-5 dual DB devil press
FITNESS
STRENGTH
Every 2′ for 10′
back squat
set 1-2: 5 pause reps 3” 70%
set 3-4: 5 slow eccentric reps 3” 75%
set 5: 5 regular reps 80%
Wod
3 rounds for time
500m row or run or 1000m bike
15 burpee box over
21 pull ups
BURNOUT
Core Strength
EMOM 12′
(45″ on – 15″ off)
-plank
-weighted sit ups
-dead bug
Amrap 15′
-15/12 cal row
-15 push ups on DB’s
-15 swings
FITNESS
SKILL : ROPE CLIMBS
CORE STRENGTH
3 SETS OF
20 hollow rocks
20 weighted sit ups
10 around the world
WOD
Emom 20′
1. 15 swings + max burpees
2. rest
3. 2 rope climbs + max du
4. rest
BURNOUT
TEAM OF 2
20 sets:
(1:30′ on – 1:30′ off)
*with dual DB’s complete a complex*
-5 deadlifts
-5 push ups on db’s
-5 hang clean
-5 push press
-5 hang clean
-5 deadlifts
*in the remaining time:
max reps burpees box jump overs
FITNESS
STRENGTH
Every 2′ for 12′
set 1-2: 1 clean pull + 2 hang squat clean
set 3-4: 1 clean pull + 2 hang squat clean + 1 jerk
set 5-6: 1 clean pull + 1 hang squat clean + 2 jerk
WOD
Team of 2
alternate b2n A+B( I GO YOU GO)
2 rounds of each
A. 20 front squat 40/30
15 cal row
20 t2b
B. 20 hang clean 50/35
15 burpees over bar
20 s2oh
BURNOUT
TEAM OF 2
AMRAP 25′
-40 step ups
-100 single unders
-40 box jumps
-20 burpees
-40 box jump overs
-40 s.d.h.p
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
Core Strength
4 sets
-10 v-ups
-10 v-sit ups
-10 weighted sit ups
-30 russian twists
(2 sets off)
AMRAP 7′
-50 du/80 su
-7 dual DB hang snatch
-7 burpees
REST 1′ B2N
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
16 sets
(I GO YOU GO)
-12/9 cal row
-15m dual KB walking lunges
(front rack)
-12 swings
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
FITNESS
STRENGTH
Every 2′ for 10′
1 clean pull + 1 squat clean + 1 hang squat clean + 1 jerk
wod
Team of 2
30 synchro burpees
50 jerk 60/40
100 t2b
50 hang clean
30 synchro burpees
BURNOUT
3 ROUNDS
AMRAP 8
6 dumbell squat clean
8 dumbell push press
12 dumbell renegade rows
15/12 calories row
50 double unders/100 singles unders
250m run
REST 2
FITNESS
STRENGTH
3 set of
5 chin up + 10” chin up hold
10 z press seated
3 wallwalk
skill : hspu
wod
Amrap 12′
35 du
10 hspu
35 du
10 db squat clean
BURNOUT
90″on 30″off
2 ROUNDS
30 burpees
40 push ups
40 v-ups
30 leg raises
40 box jumps
30 goblet squats
cap 26′
FITNESS
STRENGTH
Every 2′ for 10′
12 reverse lunge ( 6+6)
build up
WOD
Team of 2
buy in: 500m run together
then
3 rounds
40 db snatch
40 wallball
40 cal
then
cash out: 250m farmers carry
FITNESS
STRENGTH
3 sets of
30” front rack wallsit with 2 kb
12 front rack reverse lunges ( front foot elevated)
SKILL: Ring mu
WOD
Amrap 7′
5 mu/jumping mu or 5 dips + 5 pull ups
50 du
rest 2′
Amrap 7′
15 cal row
4 wallwalk
BURNOUT
AMRAP 7
buy in:500m run
10 dumbell thrusters
10 burpees over dumbell
10 weighted sit ups
REST 2
AMRAP 7
buy in:40 burpees over dumbell
10 suttle run
10 dumbell thrusters
10 weighted sit ups
REST 2
AMRAP 7
buy in:30 dumbell thrusters
10 burpees over dumbell
10 weighted sit ups
10 suttle run
TABATA 8 SETS
-hollow hold
FITNESS
SKILL: squat snatch
STRENGTH
Every 2′ for 10′
1 snatch pull+ 1 squat snatch + 1 ohs
WOD
Team of 2
200 cal bike /row
Partner A: bike
Partner B: 6 squat snatch(60/40) +
8 burpees over bar
BURNOUT
FOR TIME
3 rounds
50/42 calories row
40 weighted walking lunges
30 push ups
20 weighted step ups
10 man makers
FITNESS
STRENGTH
3 sets of
20(10 each arm) reps of one am dumbell row
20(10 each arm) reps of one arm db bench press while left arm
works isometrically
WOD
3 rounds of:
20 deadlift (60/45)
15 thrusters (60/45)
cash out: 30 box step over(25/15)
BURNOUT
AMRAP 14
80 double unders/160 jump rope
14 leg raises
10 dumbell hang clean and jerk
8 burpees over dumbell
REST 2
AMRAP 14
250m run
14 v-ups
10 dumbell hang snatch
8 line facing burpees
FITNESS
STRENGTH
8-1
strict pull ups
strict ring dips
20” hollow hold b2n sets
Skill: hspu
WOD
4 rounds of
18 cal row
15 hspu
12 db snatch ( 25/15)
BURNOUT
CORE STRENGTH
3 rounds
30 russian twists
25 alternate v-ups
20 hollow rocks
15 weighted sit ups
AMRAP 3
max calories row
rest 1
AMRAP 3
max box jumps
rest 1
AMRAP 3
max suttle run
rest 1
FITNESS
STRENGTH
Every 2′ for 10′
5 back squat 80% 3” pause at the bottom
SKILL: clean and jerk
WOD
Team of 2
42-30-18
hang clean and jerk (60/40)
chest to bar
front squat
Toes to bar
BURNOUT
TEAM OF 2
3 rounds
40/36 calories row
32 single arm db push press
12 synchronized burpees
then
3 rounds
250m run together
32 single arm devil press
12 synchronized goblet squats
then
3 rounds
160 du/320 singles
32 goblet lunges
12 syncronized push ups
FITNESS
WOD
version A
”Murph”
1 mile run
100 pull ups
200 push ups
300 squat
1 mile run
version B
1 mile run
5 rnds
20 pull ups
40 push ups
60 squat
1 mile run
version C
1 mile run
10 rnds
10 pull ups
20 push ups
30 squat
1 mile run
FITNESS
STRENGTH
3 sets of
10 cyclist squat 1+1/4
30” wall sit weighted
15 hip thrust toes elevated legs on the bench or box
skill: row
Team of 2
8 sets (each i go you go)
14 cal row
12 T2b
cap: 23′
BURNOUT
FOR TIME
4 Rounds
250m run
500m row
250m run
20m overhead carry
THEN
4 Rounds
75 double unders/150 singles
20 burpees
75 double unders/150 singles
20m overhead carry
FITNESS
STRENGTH
4 sets of
6 bench press
10 single arm db rows
20” chin up hold
rest 1:30”
wod
6 sets of
2′ on – 2′ off
12 deadlift 80/60
16 single arm db push press
max burpees over bar
BURNOUT
AMRAP 7
12 Box jumps
10 dumbell ground to overhead
8 step ups
REST 1
AMRAP 7
12 floor press
10 dumbell strict press
8 burpees
REST 1
AMRAP 7
12 leg raises
10 renegade rows
8 jumping squats
FITNESS
CORE STRENGTH
Emom 12′
1. side plank rotations (R)
2. renegade rows 2” pause at the top
3. strict t2b or leg raises
4. side plank rotations (L)
skill: snatch
wod
4 rounds
21 cal row/bike/runner
15 box jump over
9 power snatch 50/35
Cap: 18′
BURNOUT
EVERY 3 FOR 30
-250m run,16 push ups,16 weighted lunges
-100 du/200 su,16 v-ups,16 dumbell push press
-400/300m row,16 squat,16 weighted sit ups
FITNESS
STRENGTH
4 sets of :
12 front rack box step ups
8 each side single leg deadlift
30” hip thrust hold with a db
rest 1:30”
wod
Amrap 5′
3 rounds cindy
max cal/row
rest 2′
Amrap 5′
3 rounds cindy
max burpee to target
rest 2′
Amrap 5′
3 rounds cindy
max row /ski
BURNOUT
FOR TIME
21-15-9
Calories row
dumbell thrusters
REST 2
21-15-9
dumbell squats
leg raises
REST 2
21-15-9
man makers
250m run after each round
FITNESS
skill:push jerk
STRENGTH
Every 2′ for 10′
2 push press + 3 push jerk
increase weight from previous week
Wod
Team of 2
for time
1000m row/3km bike
then
*6 rounds each ( i go you go )
5 power clean + 5 hang squat clean 60/40
30 du
then
1000m row/2km bike
cap:23′
*After 3 rounds (each) increase weight
RX:suggested weight 80/60
INTERMEDIATE : suggested weight 70/50
BURNOUT
TEAM OF 2
AMRAP 14
50 box jump over
500m run together
50 sychronized squats
500m run together
200 du/400 su
max sychronized burpees
REST 2
AMRAP 14
50 Hand release push ups
500m run together
50 sychronized v-ups
500m run together
200 du/400 su
max sychronized burpees
FITNESS
Team of 2
With a running clock
0:00-10:00
find a heavy complex of
3 deadlift + 2 hang clean + 1 jerk
10:00-12:00
rest
12:00-24:00
Amrap
24 step up over with a single db
20 box jumps
16 single arm devil press
24:00-26:00
rest
26:00-38:00
Amrap
24 cal row/bike
20 one arm push press
16 single arm oh lunges
FITNESS
CORE STRENGTH
FOR TIME:
30 alternate v-ups
1′ side plank (R)
30 weighted sit ups
1′ side plank (L)
30 pull throughs
1′ hollow rocks
WOD
Emom 24′
1. 15/12 cal row
2. 10 hand realease push ups + 30 du
3. max burpees to target
4. rest
BURNOUT
FOR TIME
4 Rounds
50 double unders/100 singles
12 double dumbell hang clean
then
4 Rounds
250m run
12 dumbell push press
then
4 Rounds
12 burpees
12 dumbell deadlifts
FITNESS
STRENGTH
Every 2′ for 10′
3 back squat 33×1
across
skill: bar muscle up
wod
3 rounds of
7 power snatch
14 t2b
rest 2′
3 rounds
12 front squat
6 bar muscle up/ 12 c2b/15 pull ups
Cap:20′
BURNOUT
ΑMRAP 15′
500/400m row
40 weighted sit ups
30 weighted lunges
10 reverse burpees
EMOM
-Russian twists
-hollow hold
-plank
-leg lifts over dumbell
FITNESS
STRENGTH
3 sets of
8 incline db bench press
10 chest supported rows
12 reverse flys
rest 1:30”
wod
5 rounds
21 wallballs
15 cals
9 deadlift 100/70
cap:17′
BURNOUT
2 rounds
AMRAP 4
8 suttle farmers carry(15m)
12 burpees over dumbell
15 box jumps
REST 1
AMRAP 4
6 Suttle front rack carry
12 hand release push ups
15 broad jumps
REST 1
AMRAP 4
4 suttle overhead carry
12 v-ups
15 dumbell squats
FITNESS
STRENGTH
3 sets
8( each leg) split squat back foot elevated 3” down + 10” mid range pulses
8 single leg rdls
30” hip thrust hold
rest 1:30”
skill:hspu
wod
3 sets
Amrap 5′
2,4,6,8…
t2b
hspu
after every round
25 du
rest 2′
BURNOUT
EMOM 20
-15/12 calories row
-16 dumbell one arm thrusters
-50 double unders/100 single unders
-20 v-ups,20 mountain climbers
REST 2
AMRAP 8
250m run
20 push ups
20 air squat
FITNESS
STRENGTH
Every 2′ for 10′
2 push press + 3 push jerk
wod
team of 2
(i go you go)
10-8-6-4-2
power clean 70-60/50-40
burpee box jumps
rest 2′
10-8-6-4-2
squat clean
after every round
*15/12 cal row -12/10 cal bike/ski – 14/12 ski
cap:22′
BURNOUT
TEAM OF 2
FOR TIME
30 synchronized S.A dumbell hang clean and jerk
250m run together
40 synchronized burpees
500m run(split the runs)
50 partner sit ups
250m run together
40 S.A devil press
500m run(split the runs)
FITNESS
STRENGTH
Every 2′ for 10′
5 push jerk 3” pause at the bottom
same weight all sets
wod
Team of 2
buy in: 250m farmers carry
then
5 rounds of
6 synch burpees
30 cals (change every 15)
6 synch burpees
30 hang power clean 60/40 (change every 5 reps)
FITNESS
STRENGTH
3 sets of
20 split squat back foot elevated
20 single leg hip thrust heel on the bench
30” squat hold with the dbs
rest 1:30”
wod
For time
5 sets of
10 burpee deadlift
10 db clean
10 db front squat
10 db push press
BURNOUT
3 ROUNDS
AMRAP 3
350/300m row
max burpees over the dumbell
REST 1
AMRAP 3
250m run
max jumping squat
REST 1
AMRAP 3
20 Weighted sit ups
20 leg lifts over dumbell
20 dumbell pull throughs
FITNESS
skill : ring muscle up
wod
Rx: ”Angry nicole”
Amrap 20′
400m run
max reps ring muscle up
”Nicole”
Amrap 20′
400m run
max reps pull ups
cash out
50 weighted sit ups
BURNOUT
EVERY 3MIN FOR 30
-60 double unders/120 single unders
15 dumbell strict press
15 zottman curls
-20 v-ups,20 alternate v-ups,20 flutter kicks
15 arnold press
15 hammer curls
-250m run
15 weighted lunges
15 weighted squat
FITNESS
STRENGTH
Every 2′ for 10′
5 deadlift build up
wod
2 Sets of :
Amrap 4′
21/15 cal row
15 box jump over
max power snatch 40/30
rest 2′
Amrap 4′
21/15 cal row
15 t2b
max ohs 40/30
rest 2′
BURNOUT
AMRAP 9
15/12 calories row
15 burpees over dumbell
15 goblet walking lunges
REST 2
AMRAP 9
250m run
20 hand release push ups
20 goblet squats
REST 2
AMRAP 9
15 dumbell ground to overhead
20 leg raises
20 push ups
FITNESS
STRENGTH
3 sets of
6-8 strict pull ups weighted if possible
12 seated strict press
10 ring rows wide grip
3 wall walk
rest 1:30”
skill: hspu/kipping
wod
For time
2 rounds of:
30 wallballs
10 hspu/hand release push ups
30 swings
10 hspu/hand release push ups
BURNOUT
AMRAP 14
50 Double unders/100 single unders
16 single arm devil press
25 v-ups
16 single arm push press
EMOM 12(40”-20″)
-hollow rocks flutter kicks
-hollow rocks
-russian twists
-weighted sit ups
FITNESS
STRENGTH
Every 2′ for 10′
5 back squat build up
wod
Team of 2
Amrap 23′
buy in: 1000m run together
then
100 du
30 clusters rx 60/40 – sc 50/30
100 du
30 power clean
100 du
30 shoulder to over head
BURNOUT
TEAM OF 2
EVERY 10 FOR 30
30 box jumps
40 dumbell squat
30 calories row
40 burpees
30 push ups
max shuttle run
FITNESS
STRENGTH
85% of front squat
EMOM 12′
1.4 back squat
2. 3 front squat
wod
Team of 2
60 swings
30 burpee box jump over
250m run together
50 swings
30 burpee box jump over
250m run
40 swings
30 burpee box jump over
250m run
30 swings
30 burpee box jump over
250m run
FITNESS
STRENGTH
3 sets of
10 z press
12 chest supported rows
12 reverse flys
rest 1:30”
skill: hspu
wod
”MARY”
Amrap 20′
5 hspu
10 pistols
15 pull ups
BURNOUT
EMOM 30
-15/12 Calories row
-18 dumbell walking lunges
-15 leg raises
-12 dumbell strict press,30 double unders/60 jump rope
-250m run
-rest
FITNESS
STRENGTH
EMOM 12′
1. 3 heavy deadlift 85%
2. 12 deficit reverse lunges
3. rest
WOD
Team of 2
for time:
buy in : 1000m run together with 10kg plate ( change it after 250m)
then
2 rnds DT each
30 cals
2 rnds DT each
30 cals
CAP: 23′
*DT= 12 deadlift + 9 hang power clean + 6 jerk
BURNOUT
Amrap 14
500m run
40 v- ups
30 one arm devil press
FITNESS
STRENGTH
Every 1:30” for 9′
2 power snatch + 1 ohs
WOD
3 sets of
Amrap 6′
5 power snatch 45/30
10 t2b
15 wallballs
rest 2′ b2n rounds
BURNOUT
AMRAP 9
15/12 calories row
14 dumbell hang snatch
10 burpees
REST 1
AMRAP 9
250m run
14 dumbell hang clean and jerk
10 push ups
REST 1
AMRAP 9
50 Du/100 singles
14 goblet squat
10 v-ups
FITNESS
SKILL: rope climbs
WOD
Emom 12′
1. 60-70 du
2. 2-3 rope climbs
3. max burpees to target
4. rest
rest 1′
Emom 12′
1. 15/12 cal row
2. 2-3 rope climbs
3. max hand release push ups
4. rest
BURNOUT
3 Rounds
20 goblet lunges
20 v-ups
then
3 rounds
20 box jumps
15 leg raises
then
3 rounds
30 russian twists
25 weighted sit ups
20” hollow hold
FITNESS
STRENGTH
In a 10′ window find
a heavy 3rm hang squat clean
Team of 2
wod
for time:
50 cal row
then
3 rnds each
10 t2b
10 hang clean and jerk 50/35
then
50 cal row
then
3 rnds each
6 bar muscle up / 10 c2b / 10 pull ups
10 front squat
BURNOUT
TEAM OF 2
AMRAP 30
100 Double unders/200 singles unders
40 push ups
500m row
60 v-ups
500m run together
20 synchro burpees
FITNESS
STRENGTH
Every 2′ for 10′
5 push press build up
Wod
Team of 2
500m run together
50 thrusters 45/35
50 pull ups
500m run together
40 thrusters
40 pull ups
500m run together
30 thrusters
30 pull ups
500m run together
20 thrusters
20 pull ups
FITNESS
STRENGTH
3 sets of
10 kb or db heavy goblet squat 3” pause at the bottom
16 reverse lunges deficit both foot on plate
rest 2′
skill: hspu or hswalk
wod
Emom 20′
1. 8 hspu + max burpees to target
2. rest
3. max cals
4. rest
BURNOUT
TEAM OF 2
FOR TIME
Partner A:amrap meters row
Partner b:250m run
STOP WHEN TEAM REACH 2500M ROW
THEN
Partner A:amrap burpees
partner B:250m run
STOP WHEN TEAM REACH 120 BURPEES
FITNESS
STRENGTH
deadlift
3X3 70%
2X2 80%
1X1 90%
skil: squat snatch
wod
3 sets of
10 squat snatch 50/35
60 du
30 wallballs
60 du
BURNOUT
AMRAP 14
250m run
10 devil press
20 v-ups
REST 2
AMRAP 14
400/350m row
60 du/120 singles
20 weighted lunges
FITNESS
STRENGTH
3 sets of
max bench press 60% of 1rm
max strict pull ups
rest 2′ b2n sets
wod
team of 2
Amrap 20′
30 power clean 60/40
30 box jump over
30 cal
BURNOUT
TEAM OF 2
FOR TIME
40 synchronized one arm dumbell squat
40 weighted sit ups
40 synchronized one arm dumbell push press
40 calories row
40 v-ups
40 leg raises
40 synchronized one arm dumbell thrusters
40 calories row
REST 2
FOR TIME
1000m run
FITNESS
STRENGTH
Every 2′ for 12′
10 heavy split squat back foot elevated
30” weighted wallsit
wod
For time
10 devil press
20 t2b
8 devil press
18 t2b
6 devil press
16 t2b
4 devil press
14 t2b
2 devil press
12 t2b
each time you break on t2b add 2 devil press in the next round
BURNOUT
3 Rounds
500m run
20 box jump over
20 push ups
15 v-ups
REST 2
5 Rounds
250m run
15 burpees
15 air squat
10 weighted sit ups
FITNESS
wod
in team of 2
In a 10′ window find a heavy complex of:
1 clean pull + 1 power clean + 1 squat clean +1 front squat
10′-12′
rest
12′-30′
for time
1000m row
then
2 rounds each
12 burpees over db
8 db clusters
then
2 rounds each
12 burpees over db
8 db double hang snatch
30′-32′
rest
32′-37′
max devil presses
FITNESS
Strength
4 Sets of
12 heavy cyclist squat
16 stagger deadlift
16 sinle leg hip thrust (leg on a bench)
rest 1′
WOD
For Time
500m run
50 du
30 t2b
50 du
30 box jump over
50 du
30 hspu
50 du
30 t2b
500m run
BURNOUT
FOR TIME
4-8-12-16-20-24
one arm dumbell thrusters
suttle runs(10m)
leg raises
then
4-8-12-16-20-24
devil press
suttle runs
one arm push press
FITNESS
STRENGTH
Every 2′ for 10′
1 snatch pull + 2 power snatch + 1 squat snatch
skill: pistols
WOD
21-15-9
DB Snatch 22,5/15
Lateral Burpees Over The DB
Then
21-15-9
One Arm DB Shoulder To Overhead
Pistols
Then
75 Wall Balls
BURNOUT
TEAM OF 2
FOR TIME
750m run together
60 dumbells ground to overhead
50 box jump over
40 partner weighted sit ups
30 weighted step over
40 calories row
50 dumbell front squat
60 syncronized burpees
750m run together
FITNESS
STRENGTH
In a 12′ window find 1rm
back squat
Wod
Team of 2
For time :
500m run together
40 hang clean 60/40
500m run
40 hang squat clean
500m run
40 power clean
BURNOUT
3 sets
30 Russian trwists
25 weighted sit ups
20 v-sit ups
10″ hollow hold
amrap 20′
250m run
20 walking lunges
15 air squat
10 push ups
FITNESS
STRENGTH
4 sets of
12 db bench press
6 strict chin ups
WOD
Amrap 7′
5 pull ups
10 hand release push ups
15 swings 24/16
50 du
rest 2′
repeat
BURNOUT
Every 2min For 30min
-350/300m Row
-15 Hollow Rocks,15 V-ups,15 Weighted sit ups
-75-100 Double Unders/150 Single Unders
-10-15 Burpees Box Jumps
-250m Run
FITNESS
Strength
Find 1RM Deadlift
WOD
Team of 2
Amrap 22′
60 Cals
60 hspu
60 Deadlift 80/50
40 Cals
40 Pull ups
40 Front Squat 80/50
20 Cals
20 Bar Muscle ups/C2B
20 Push Jerk 80/50
BURNOUT
TEAM OF 2
AMRAP 32
16 syncronized dumbell snatch
partner A:10 box jumps
partner B:amrap air squats
then switch
16 syncronized burpees
partner A:15m bear walk with dumbell
partner B:amrap v-ups
then switch
FITNESS
Strength
Find 1RM Barbell Strict Press
WOD
For Time
30 Wall Balls 12/9
10 power snatch 45/30
30 Wall Balls
10 power snatch 55/40
30 Wall Balls
10 power snatch 65/50
30 wallball
BURNOUT
AMRAP 14
6 suttle runs(6x15m)
12 dumbell deadlifts
9 dumbell hang clean
6 dumbell push press
REST 2
AMRAP 14
300/250m row
12 dumbell reverse lunges
9 dumbell squat
6 jumps over dumbell
FITNESS
Strength
3×10 One Arm Ring Row 10/10
3×10 Seated DB Strict Press 10/10
3×7 Strict TTB/Leg Raises
3×20 HS Hold Marching/HS Hold
WOD
Amrap 15min
2,4,6,8,10,12,14…Etc
db Snatch 24/16
Cal Row
Ring Dips
Box Jumps Over
BURNOUT
AMRAP 6
50 double unders/100 singles
16 dumbell snatch
20 push ups
REST 1
AMRAP 6
250m run
16 dumbell one arm thrusters
20 v-ups
REST 1
AMRAP 6
15/12 Calories row
16 goblet squat
20 weighted sit ups
core strength
2 sets
30 russian twists
25 v-ups
20”hollow hold
FITNESS
Strength
Find 1RM Front Squat
WOD
Team of 2
For Time
40 TTB/Leg Raises
40 Burpees
40 Squat Clean 40kg/30kg
30 TTB/Leg Raises
30 Burpees
30 Squat Clean 60kg/40kg
20 TTB/Leg Raises
20 Burpees
20 Squat Clean 80kg/50kg
10 TTB/Leg Raises
10 Burpees
10 Squat Clean 100kg/60kg
BURNOUT
FOR TIME
10-12-14-16-18-16-14-12-10
burpees
box jumps
calories row
*250m run together between rounds
FITNESS
Team of 2
With a running clock
0:00-10:00
find 3 rm hang clean
10:00-12:00
rest
12:00-28:00
for time
20 burpee box jumps
50 swings 24/16
20 burpee box jumps
50 front squat 45/30
20 burpee box jumps
50 one arm kb push press
20 burpee box jumps
50 thrusters 45/30
28:00-29:00
rest
29:00 – 37:00
1000m run together
max hang clean 50/35
FITNESS
skill: rope climbs
strength
3 sets of
3-4 rope pull ups
3-5 wallwalk 3” pause at the top
20 alternate v-ups
rest 1′
WOD
Emom 20′
1. 25 du + max cal row
2. rest
3. 25 du + max rope climbs
3. rest
BURNOUT
4 Rounds
24/18 calories row
24 mountain climbers
16 one arm hang clean and press
REST 2
4 Rounds
250m run
24 renegade rows
16 one arm hang clean and press
FITNESS
STRENGTH
Every 1:30” for 9 sets
1 pause 2” clean below the knees + 1 squat clean
build up
wod
12 rnds of
3 devil press 2×20/2×12,5
4 push press
6 box step up
BURNOUT
2 rounds
ΑΜRAP 6
buy in:250m run
12 goblet squat
12 box jumps over
30 double unders
REST 1
AMRAP 6
buy in:250m run
12 plate ground to overhead
12 push ups
12/10 calories row
FITNESS
STRENGTH
In a 12′ window find 3rm deadlift
wod
Team of 2
for time:
1000m row /bike/run
then
3 rounds each i go you go
50 du
8 power snatch 45/30
then
3 rounds each i go you go
50 du
12 ohs
then
1000m row/bike/run
BURNOUT
Emom 30(45”-15”)
-hollow hold
-side plank rotation(right side)
-side plank rotation(left side)
-shuttle run
-burpees
-rest
FITNESS
STRENGTH
In a 12′ window find 3 rm back squat
wod
For time:
Team of 2
500m run together
50 hang clean and jerk 60/40
30 synchro burpees
500m run together
40 clusters
20 synchro burpees
500m run together
BURNOUT
TEAM OF 2
FOR TIME
2 rounds
30 single arm devil press
250m run together
40 push ups
50 v-ups
30 single arm thrusters
40 syncronized burpees
FITNESS
STRENGTH
In a 10′ window
find 3 rm deadlift
wod
Amrap 6′
15 front squat 40/30
15 t2b
rest 3′
Amrap 6′
8 s2oh 60/40
rest 3′
Αmrap 6
5 deadlift 100/70
3 bar muscle up/ 8 pull ups
FITNESS
STRENGTH
3 sets of
8+8 deficit reverse lunges
10 goblet squat 1+1/4
8+8 hip bridge leg on bench
rest 1:30”
Team of 2
5km row
every 3′
20 burpees over ( 10 each athlete)
BURNOUT
FOR TIME
5 Rounds
8 weighted box step overs
12 dumbell hang snatch
16 calories runner
REST 2
5 Rounds
8 box jump over
12 dumbell hang clean and jerk
16 calories bike
FITNESS
STRENGTH
Every 2′ for 12′
5 push press 3” pause at the dip on each rep
skill: butterfly pull ups or kipping
wod
Amrap 7′
9 pull ups
12 one arm db hang clean and jerk
15 wallballs
rest 1′
repeat
BURNOUT
“BODYBUILDING BURNOUT”
3 ROUNDS
8 poliquin raises
10 press ups flyes
12 dumbell strict press
REST 1MIN B2N
THEN
3 ROUNDS
10 one leg hip thrusts(each leg)
10 split squats(each leg)
8 clamshell plank(each leg)
REST 1 MIN B2N
THEN
3 ROUNDS
10 dumbell cossack deadlift(each side)
30”adductor side plank(each side)
FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC
FITNESS
STRENGTH
Every 2′ for 12′
3 front squat
build up
skill: squat snatch
wod
Emom 20′
1. 30 du + max squat snatches
2. rest
3. max burpee box jumps
4. rest
BURNOUT
Every 2 for 30
-12 one arm devil press
Amrap reverse burpees
-12 burpees over dumbell
Amrap a block squats
-250m run
-REST
FITNESS
STRENGTH
3 sets of
15 floor presses
5 strict chin ups
3 wallwalk with 3” pause at the top
rest 1:30”
skil: hspu
wod
3 sets of
500m row
15 hspu
15 t2b
cap 12′
BURNOUT
AMRAP 9
15/12 calories row
15 push ups
60 double unders/120 jump rope
REST 1
AMRAP 9
250m run
20 weighted lunges
15 box jumps
REST 1
AMRAP 9
30 m.climbers
20 air squat
15 burpees
FITNESS
STRENGTH
Every 2′ for 12′
2 sets of
1 power clean + 1 squat clean
*drop the bar each rep
build up
Team of 2
Amrap 22′
partner A: 8 hang squat clean 50/35 + 8 burpees over bar
partner B: max cals
(then change)
if you manage to complete 200 cals
then
Amrap i go you go
5 clean and jerk 60/40
10 hand release push ups
BURNOUT
3 rounds
16 one arm dumbell thrusters
24 v-ups
Rest 2
3 Rounds
16 dumbell snatch
24 weighted sit ups
Rest 2
3 Rounds
16 burpees
250m run
FITNESS
STRENGTH
Every 2′ for 12′
5 reps deadlift with 3” pause at the top
WOD
42-30-18
Thrusters 45/30
pull ups
rest 2′
42-30-18
devil press
250m run together after each round
FITNESS
STRENGTH
3 sets of
8 db bench press 3” pause at the bottom
12 reverse flys
8 one arm db row each arm
rest 1:30”
skill: hspu
wod
7 rnds of
7 hspu
7 burpee box jumps
21 air squat
BURNOUT
AMRAP 14
250m run
15 ground to overhead
12 v-ups
10 renegade rows
REST 2
AMRAP 14
300/250m row
15 dumbell squat
12 leg raises
10 push ups
FITNESS
STRENGTH
3 sets of
8 split squat 1+1/4
8 stagger deadlift with 2 dbs ( each leg )
20 frog pumbs
rest 1:30”
skill: row
wod
Emom 20′
1. 15/12 cal row
2. 20 wallballs
3. 20 swings 24/16
4. rest
BURNOUT
AMRAP 8
25 burpees
20 box jump over
15 dumbell push press
max calories row
REST 2
AMRAP 8
25 dumbell push press
20 burpees
15 box jump over
max shuttle runs
REST 2
AMRAP 8
25 box jump over
20 dumbell push press
15 burpees
max double unders/singles
FITNESS
STRENGTH
Every 2′ for 10′
5 ohs 3” pause at the bottom
wod
Team of 2
for time
200 du
then
2 rounds
30 power snatch 45/35
20 burpees over bar
then
50 cal bike/run
then
2 rounds
30 ohs
20 pull ups
then
200 du
cap 23′
BURNOUT
EVERY 2 FOR 30
-350/300m row,20 push ups
-10 hollow rocks,10 v-ups,10 weighted sit ups,10”hollow hold
-15 swings,15 goblet squat,15 russian twists
FITNESS
STRENGTH
12-9-6
strict chin ups
strict hspu with 3” pause at the top /strict press 2dbs
deficit push ups
reverse grip ring rows
skill: pistols
wod
4 sets of:
3′ amrap
2 rounds
8 t2b
10 pistols / lunges weighted
max cal row
rest 1′ b2n sets
BURNOUT
FOR TIME
8-16-24-16-8
wall balls
calories runner
one arm devil press
40 double unders/80 singles after each round
FITNESS
STRENGTH
Every 2′ for 10′
5 back squat 1+1/4
build up
wod
Team of 2
for time:
50 box jump over
30 clean and jerk 50/35
50 burpees
30 clean and jerk 60/40
50 box jump over
50 burpees over bar
BURNOUT
FOR TIME
5 rounds
250m run
15 v-ups
15 dumbell thrusters
15 leg raises
25/20 calories row
FITNESS
WITH A RUNNING CLOCK
0:00 – 10:00
find a heavy complex of
2 clean deadlift + 2 power clean + 2 front squat
10:00 – 12:00
rest
12:00 – 24:00
Amrap
12 devil press
24 db front squat
36 cal row/ski/bike
24:00 – 26:00
rest
26:00 – 38:00
For time :
12 burpee box jumps
24 step over
36 ttb
FITNESS
STRENGTH
Every 1:30” for 9 sets
5 push press pause 3” at the dip
build up
Wod
15-12-9-6-9-12-15
sdhp 45/35
front squat
push press
then
tabata hollow rocks
BURNOUT
AMRAP 14
250m row
5 dumbell leg complex(2 front rack lunges+2 squats)
10 box jumps
REST 2
AMRAP 14
250m run
5 dumbell push complex(3 dumbell push ups+3 dumbell press)
10 box jump over
FITNESS
STRENGTH
Every 2′ for 10′
4 deadlift 3” pause under the knee
start 60% and build up
wod
Team of 2
12 rnds of ( i go you go)
5 power snatch 45/35
7 ohs
9 hspu/12 hand release
BURNOUT
FOR TIME
1 round
100 double unders/200 singles
35 burpees
rest 1min
2 rounds
20 plate overhead lunges
20 burpees
rest 1min
3 rounds
18/14 calories row
80 double unders/160 singles
rest 1min
4 rounds
15 v-ups
15 sit ups
15 hollow rocks
FITNESS
STRENGTH
3 sets of:
12 incline db bench press
12 db chest supported row
20” chin up hold
rest 1:30”
skill: ring muscle up
WOD
Amrap 6′
3 ring muscle up or any transition
6 burpee to target
50 du
rest 1′
repeat
BURNOUT
EVERY 3 FOR 30
-15/12 Calories runner
15 double dumbell ground to overhead
20 v-ups
-15/12 calories bike
15 half man makers
20 leg raises
FITNESS
STRENGTH
Every 2′ for 10′
4 back squat 3” pause at the bottom
80%
WOD
TEAM OF 2
For time:
60 cal row
42 clusters 45/35
42 pull ups
50 cal row
30 clean 60/40
30 pull ups
40 cal row
18 clean and jerk 70/50
18 pull ups
BURNOUT
TEAM OF 2
AMRAP 30
50 box jumps over
40 calories row
30 syncronized burpees
250m run togethers
30 syncronized air squat
40 push ups
50 partner med-ball sit ups
FITNESS
STRENGTH
4 sets of
8 bench press
10 bent over row
rest 1′ b2n sets
wod
Team of 2
buy in: 1000m run
then
3 rnds of
30 ohs 45/35
30 swings 24/16
30 cal row
FITNESS
STRENGTH ( for time)
12-9-6-9-12
strict ring dips
*15 v-ups + 10 hollow rocks
skill: hspu
WOD
Amrap 15′
40 box jumps
30 burpees to target
20 hspu or pike push ups
BURNOUT
AMRAP 14
3-6-9-12-15….
burpees double jump over dumbell
calories bike
one arm dumbell push press
REST 2
AMRAP 14
3-6-9-12-15…
swings
calories runner
hand release push ups
FITNESS
STRENGTH
Every 2′ for 10′
1 snatch pull + 1 hang squat snatch + 1 ohs
build up
wod
for time:
5 rnds of
7 power snatch 45/35
14 t2b
30 air squat
BURNOUT
“BODYBUILDING BURNOUT”
3 ROUNDS
12 cyclist goblet squat
30” wall sit
REST 1MIN B2N
THEN
2 ROUNDS
16 walking lunges
8 high box step ups(each leg)
12 deficit sumo romanian deadlifts
REST 1 MIN B2N
THEN
3 ROUNDS
15 arnold press
15 powell raises from side plank(each arm)
FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC
FITNESS
STRENGTH
Front squat
Every 2′ for 10′
4 reps 3” pause at the botom 70%
skill: bar muscle up
wod
5 sets of
2′ on – 2′ off
12-15 cal row
6-8 burpees
max bar muscle up /pull ups
BURNOUT
EVERY 3 MIN FOR 30MIN
-30 double unders/60 jump rope
20 v-ups
20/18 calories row
-15 burpees to plate
20 weighted sit ups
20 ground to overhead
FITNESS
STRENGTH
15-12-9-6
weighted close grip push ups
12-9-6-3
strict pull ups
skill: hswalk
wod
Amrap 12′
10m hswalk / 2-3 wallwalk
10 one arm hang clean and jerk
50 du
6 single arm devil press
BURNOUT
Amrap 6
150m/100m runner
15 wall balls
15 push ups
REST 1
Amrap 6
250m/200m row
20 goblet lunges
20 weighted sit ups
REST 1
Amrap 6
15/12 calories bike
10 man makers
10 goblet squat
FITNESS
STRENGTH
Every 1:30” for 10 sets
1 clean pull + 1 hang squat clean + 1 front squat
build up start from 60% 1rm clean
wod
Team of 2
for time
2 rounds of:
30 clean and jerk 60/40
100 wallballs
60 cal row
cap 22′
BURNOUT
AMRAP 10
12 one arm dumbell thrusters
12 box jump over
12 burpees over dumbell
REST 1
AMRAP 10
12 one arm devil press
12 step over
12 leg raises
REST 1
AMRAP 5
20 alternating v-ups
20 dumbell pull throughs
20 body saw plank
FITNESS
STRENGTH
3 Sets of
6 front squat 80%
12 filly presses
TEAMS OF 2
With A Running Clock
0-8′
2,4,6,8,10,12,….
Deadlift 100/70
Synchronized Burpees
8′-16′( i go you go)
4 front squat (90/60)
10 toes bar
16′-24′( i go you go)
8 power clean (40/30)
10m hswalk/ 3 wallwalk
FITNESS
STRENGTH
4 sets of
12 weighted sit ups slow eccentric
20 alternating v-sit ups
8 strict t2b /legraises
30” weighted plank
rest 1:30”
WOD
for time:
21 pull ups
42 du
21 thrusters 42,5/30
18 c2b
36 du
18 thrusters 52/35
15 bar muscle up
30 du
15 thrusters 60/40
cap 12′
BURNOUT
EVERY 2 FOR 30
-350/300m row
-2 x(15m run+15m broad jumps+15m lunges+15m bear walk)
-120 double unders/240 singles
FITNESS
STRENGTH
Deadlift
Every 2′ for 10′
set 1: 5 reps 70%
set 2: 2 reps 85%
set 3: 5 reps 70%
set 4: 2 reps 90%
set 5: 10 reps 60%
WOD
4 sets of
Amrap 4′
5 hang squat clean 60/40
35 du
5 jerk
35 du
rest 2′ b2n sets
BURNOUT
“BODYBUILDING BURNOUT”
3 ROUNDS
8 supine ring rows
10 hammer curls
12 zottman curls
REST 1MIN B2N
THEN
3 ROUNDS
10 one leg romanian deadlift(each leg)
15 sumo squat
10 one leg hip thrusts(each leg)
REST 1 MIN B2N
THEN
3 ROUNDS
20 body saw plank
20 hollow rocks
FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC
FITNESS
STRENGTH
3 sets of
6 strict chin ups weighted if possible
8 strict hspu with 2” pause at the bottom /pike push ups
10 external rotations and press with 2 small plates
rest 1:30
wod
Amrap 5′
30 wallball
20 cal row
max one arm hang clean and jerk
rest 2′
Amrap 5′
30 one arm hang clean and jerk
20 wallball
max cal row
rest 2′
Amrap 5′
30 cal row
20 one arm hang clean and jerk
max wallball
BURNOUT
FOR TIME
3 rounds
16 weighted reverse lunges
12 dumbell ground to overhead
15/12 calories runner
THEN
3 rounds
12 goblet squat
40 double unders/80 singles
12 burpees
THEN
3 rounds
12 push ups
15/12 calories row
20 v-ups
FITNESS
STRENGTH
Every 2′ for 10′
3 push press + 2 push jerk
build up
TEAM OF 2
Amrap 20′
60 cal row
60 t2b
100 swings
60 single arm oh lunges
60 pull ups
FITNESS
STRENGTH ( for time)
21-18-15-12-9
v-ups
weighted sit ups
*after every round 20 side plank rotations 10 each side
OPEN WOD 22.2
for time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
deadlift 102/70kg
bar facing burpees
cap 10′
BURNOUT
AMRAP 14
250m run
15 swings
12 v-ups
10 renegade rows
REST 2
AMRAP 14
300/250m row
15 goblet squat
12 weighted sit ups
10 push ups
FITNESS
STRENGTH
4 sets of
8 back squat 60%
rest 2′ b2n sets
wod
5 sets of
Amrap 4′
3 power clean
6 push ups
9 wallball
30 du
rest 1′
BURNOUT
2 ROUNDS
Amrap 4
10 burpees over dumbell
10 one arm dumbell thrusters(each arm)
10/8 calories row
REST 1
Amrap 4
10 push ups
10 dumbell strict press(each arm)
10/8 calories row
REST 1
Amrap 4
10 leg raises
20 dumbell squat
10/8 calories row
REST 1
FITNESS
SKILL: Snatch
STRENGTH
Every 2′ for 10′
2 power snatch + 2 squat snatch
TEAM OF 2
AMRAP 20′
20 Devil Press 25/15
20 Cal Bike
40 Dumbell Box Step Ups Over
20 Cal Bike
60 Alternate Dumbell Snatch
100 du
BURNOUT
AMRAP 30
100 Double unders/200 singles unders
25 push ups
300/250m row
20 v-ups
250m run/500m run/750m run/1000m run
15 reverse burpees
after each round add one more lap outside
FITNESS
“CORE STRENGTH
EMOM 9
1.30” L Sit
2.10 v-ups+ 20” hollow hold
3.40” Goblet Squat Hold
Skill: Muscle Up
AMRAP 9
4 Muscle Up/ Jumping Muscle Up
12/9 Cal Row/ski
24 pistols/ any progression
REST 2
AMRAP 9
8 Deficit Handstand Push Ups/ Pike Push Ups
12/9 cal row/ski
24 Air Squat
BURNOUT
“BODYBUILDING BURNOUT”
3 ROUNDS
8 Dumbell overhead tricep extension(each arm)
10 skull crushers
12 box diamond push ups
REST 1MIN B2N
THEN
3 ROUNDS
12 kettlebell good mornings
15 high box step ups(each leg)
25 frog pumps
REST 1 MIN B2N
THEN
3 ROUNDS
12 lateral raise
20 deficit split squats
FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC
FITNESS
STRENGTH
Every 2′ for 10′
1 clean pull + 2 hang power clean + 1 jerk
build up
WOD
Amrap 22′
Team of 2
5 rounds each of( work simultaneously)
Partner A: 10 hang clean + 8 jerk ( 60/40)
Partner B: 7 burpees + 7 pull ups
then
if any time remaining
max reps clean and jerk change every 3 reps
BURNOUT
TEAM OF 2
3 ROUNDS
50/40 calories row
40m front rack dumbell walking lunges
30 dumbell ground to overhead
20 leg raises
10 half man makers
FITNESS
WOD
Team of 2
Strength
in a 10′ window find a heavy complex of
1 power clean + 1 thruster + 1 jerk
then
rest 2′
12:00 – 34:00
for time
5 rnds
250m run together (with a 10kg plate for men 5kg for women )
30 t2b
40 wallballs
FITNESS
STRENGTH
Core strength
Emom 12′
1. 10 hollow rocks + 10 v-ups
2. 30” side plank on bench (R)
3. 4 turkish get ups
4. 30” side plank one bench (L)
WOD
Open 22.1
AMRAP 15min
3 x Wall Walks
12 x DB Snatches 22.5/15
15 x Box Jumps Over 60cm/50cm
BURNOUT
AMRAP 13
4 rounds
12 dumbell strict press
10 half man makers
8 box jumps over
max calories runner in the remaining time
REST 2
AMRAP 13
4 rounds
12 dumbell push press
10 renegade rows
8 box jumps
max calories bike in the remaining time
FITNESS
STRENGTH
Every 2′ for 10′
6 strict press with 1+1/4
wod
5 sets of
Amrap 3′
50 du
15/12 cal row/bike/ski/run
max power snatch 45/35
BURNOUT
2 ROUNDS
AMRAP 4
15 burpees
15 wall balls
15 ab-mat sit ups
REST 2
AMRAP 4
15 Reverse burpees
15 swings
15 push ups
REST 2
AMRAP 4
15 Devil press
15 goblet squat
15/12 calories row
FITNESS
STRENGTH
Every 2′ for 10′
set 1: 8 deadlift 60%
set 2: 4 deadlift 75%
set 3: 8 deadlift 60%
set 4: 4 deadlift 80%
set 5: 10 deadlift 50%
WOD
Team of 2
for time
20 rnds of
7 thrusters 45/35
7 hang clean
7 t2b
BURNOUT
ΕΜΟΜ 30
-15/12 Calories bike/row/runner
-12 double dumbell ground to overhead+6 step ups
-60 double unders
-12 hollow rocks+12 v-ups