WOD
03
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
FITNESS
STRENGTH
4 rnds of
5- 8 strict pull ups / 3-4 weighted
10 slow eccentric db strict press
15 reverse flys slow eccentric
rest 1:30”
skill: row
wod
Amrap 12′
12 cal row
10 box jump over
12 cal row
4 wallwalk
BURNOUT
“BODYBUILDING BURNOUT”
3 ROUNDS
15 Seated leg lifts
15 leg raises on stall bar
15 weighted sit ups
REST 1MIN B2N
THEN
3 ROUNDS
15 deficit hip abduction(each leg)
15 elevated foot glute bridge
15 curtsy lunges(each leg)
REST 1 MIN B2N
THEN
3 ROUNDS
15 arnold press
15 powell raises from side plank(each arm)
FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC
FITNESS
STRENGTH
Emom 10′
1. 5 back squat
2. 3 front squat
all percentages 80% of 1 rm front squat
WOD
For time:
Amrap 22′
2 rnds machoman ( i go you go)
2 rnds cindy ( i go you go)
30 burpees over bar ( split as you wish)
*machoman = 3 power clean + 3 front squat + 3 jerk
*cindy= 5 pull ups + 10 push ups + 15 air squat
BURNOUT
5 rounds
30 push ups
21 v-ups
400m row
21 box jumps
30 sumo deadlift
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
AMRAP 7′
21/16 cal Row
15 Half man makers
9 Dumbell squats
REST 1
AMRAP 7′
15/12 cal Bike
12 Dumbell push press
9 Swings
REST 1
AMRAP 7′
40m Sled push
20 Dumbell step ups
10 Curl and press
FITNESS
CORE STRENGTH
4 SETS OF
30” side plank rotations (R)
20 alternate v-ups
30” side plank rotations (L)
12 weighted sit ups anchored legs
slow eccentric
rest 1:00′
WOD
Team of 2
12 rnds of ( i go you go)
5 devil press
5 db front squat
5 db hang clean
5 step over
BURNOUT
TEAM OF 2
AMRAP 30′
40 Partner sit ups
40 Partner wall balls
40 Jumps over partner (holding plank)
250m run togehter
40 leg raises
40 burpees
40 push ups
FITNESS
STRENGTH
Emom 10′
1. 2 back squat 85%
2. 30” weighted wallsit
skill: power snatch
wod
2 sets of
Amrap 7′
5 power snatch 50/35
5 box jump over
5 t2b
* after each round increase 1 rep each exercise
rest 2′
BURNOUT
EVERY 3 FOR 30
-75 double unders/150 singles
20 v-ups
15 double dumbell snatch
-20/18 Calories row
20 weighted sit ups
16 one arm devil press
FITNESS
STRENGTH
3 sets of
12-15 heavy floor presses
5 weighted chin ups 2” pause at the top
3 wallwalk 3” pause at the top
rest 1:30”
skill: butterfly pull ups /kipping pull ups
wod
3 rounds of
25 wallballs
50 du
15 pull ups
50 du
15 hand release push ups
BURNOUT
“BODYBUILDING BURNOUT”
3 ROUNDS
12 goblet cyclist squats
30” weighted wall sit
16 walking lunges
REST 1MIN B2N
THEN
3 ROUNDS
15 clamshell plank(each leg)
15 single leg hip thrusters(each leg)
15 single leg romanian deadlift(each leg)
15 box pistols(each leg)
REST 1 MIN B2N
THEN
3 ROUNDS
12 deep strech push ups w/dumbells
12 diamond push ups
12 up-downs
FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC
FITNESS
STRENGTH
Every 2′ for 10′
1 clean pull + 1 squat clean + 1 front squat + 1 jerk
start with 50% and build up
Wod
Team of 2
Amrap 10′(i go you go)
10 cal row
5 power clean 60/35
rest 2′
Amrap 10′
5 synchro burpees
20 front squat 50/35
5 synchro burpees
20 push press
BURNOUT
TEAM OF 2
FOR TIME
30 syncronized burpees over dumbells
40 box jumps
30 wall balls
30 syncronized burpees over dumbells
40 box jump over
500 meters run together
30 dumbell thrusters
40 box jumps
40 burpees
30 dumbell front squat
40 box jump over
40 burpees
FITNESS
STRENGTH
3 sets of:
10 ”Y” raises
10 “T” raises
10 bent over row with a barbell
WOD
Amrap 22min
15/12 Cal bike
12 Box Jumps Over 70cm/60cm
1 DB Complex Unbroken 2×20/2×12,5
After Each Round 1 Rep DB Complex
*DB Complex
1 Man Maker
1 DB Lunges each leg
1 DB Burpee
1 DB Deadlift
1 DB Power Clean
1 DB Squat Clean
1 DB Front Squat
1 DB Devil Press
1 DB Thruster
1 DB Shoulder To Overhead
FITNESS
STRENGTH
3 sets of
30” front rack wallsit with 2 kb
12 front rack reverse lunges ( front foot elevated)
SKILL: Ring mu
WOD
Amrap 7′
5 mu/jumping mu or 5 dips + 5 pull ups
50 du
rest 2′
Amrap 7′
15 row
4 wallwalk
BURNOUT
FOR TIME
3 ROUNDS
15 swings
20 wall balls
20 calories runner
then
3 ROUNDS
15 goblet squat
20 push ups
20 calories row
then
3 ROUNDS
15 air squat
20 v-ups
20 calories bike
FITNESS
SKILL: squat snatch
STRENGTH
Every 2′ for 10′
1 snatch pull+ 1 squat snatch + 1 ohs
WOD
Team of 2
150 cal bike /row
Partner A: bike
Partner B: 6 squat snatch(60/40) +
8 burpees over bar
BURNOUT
3 SETS OF
AMRAP 4
15 burpee box jump over
20 weighted sit ups
amrap calories row
3 SETS OF
AMRAP 4
15 Half man makers
20 leg raises
amrap double unders/singles
FITNESS
STRENGTH
3 sets of
20(10 each arm) reps of one am dumbell row
20(10 each arm) reps of one arm db bench press while left arm
works isometrically
WOD
3 rounds of:
20 deadlift (60/45)
15 thrusters (60/45)
cash out: 30 box step over(25/15)
BURNOUT
“BODYBUILDING BURNOUT”
3 ROUNDS
16 split squats
16 deficit sumo deadlift
30 hip thrusts(back on box or bench)
REST 1MIN B2N
THEN
3 ROUNDS
15 v-ups
15 v-sit ups
15 hollow rocks
15”hollow hold
REST 1 MIN B2N
THEN
3 ROUNDS
12 zottman curl
12 ring face pulls
12 close grip push ups
FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC
FITNESS
STRENGTH
8-1
strict pull ups
strict ring dips
20” hollow hold b2n sets
Skill: hspu
WOD
4 rounds of
18 cal row
15 hspu
12 db snatch ( 25/15)
BURNOUT
TEAM OF 2
AMRAP 32
60 calories runner
40 dumbell thrusters
20 swings
40 calories runner
30 dumbell front squat
20 swings
20 calories runner
20 dumbell push press
20 swings
FITNESS
STRENGTH
Every 2′ for 10′
5 back squat 80% 3” pause at the bottom
SKILL: clean and jerk
WOD
Team of 2
42-30-18
hang clean and jerk (60/40)
chest to bar
front squat
Toes to bar
BURNOUT
AMRAP 12
3-6-9-12-15-18…
box jump over
double dumbell ground to overhead
leg raises
REST 2
AMRAP 12
15 wall balls
10 push ups
15/12 calories row
REST 2
FOR TIME
40 burpees
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 heavy goblet cyclist squat 1+1/4
20”-30” iso hold each leg in lunge position weighted
30 weighted hip thrust back on bench or a box
rest 1:30”
wod
7 rounds for time:
3 man maker
4 hang clean
5 push press
8 step over
BURNOUT
FOR TIME
21-18-15-12-9
dumbell curl and press
half man makers
calories runner
REST 2
FOR TIME
21-18-15-12-9
One arm devil press
v-ups
calories ski
FITNESS
CORE STRENGTH
3 rounds of:
20 alternate v-ups
45” weighted plank
20 hip raises
45” russian twists
rest 1:30”
skill: hspu or hswalk
wod
3 sets of :
Amrap 5′
15 wallballs
5 hspu or 7,5m hswalk
10 t2b
5 hspu or 7,5m hswalk
rest 1′ b2n sets
BURNOUT
EMOM 30
-15/12 calories row
-12 burpees
-15 box jump over
-40 du/80 singles
-rest
FITNESS
STRENGTH
Every 2′ for 10′
5 deadlift 3” down 2” pause under the knee 75%
WOD
For time :
4 rnds of
500m run/row
8 snatch 40/30
50 du
BURNOUT
EVERY 4 FOR 32 MIN
On the 0-8-16-24
20 V-ups
12 Renegade rows
20 Dumbell push press
On the 4-12-20-28
20 Wall balls
20/16 Calories row
20 Weighted Step ups
FITNESS
STRENGTH
3 rounds of
10 arnold presses
5 strict chin ups weighted if possible
3 wallwalk pause 3” at the top
rest 1:30”
skill: bar muscle up
wod
2 sets of :
Amrap 6′
12 one arm hang clean and jerk 25/15
10 burpees
5 bar muscle up/5 pull ups + 5 push ups or dips
rest 2′ b2n
BURNOUT
2 rounds
ΑΜRAP 7
4 dumbell thrusters
8 leg raises
40 jump rope
REST 1
AMRAP 7
4 dumbell ground to overhead
8 calories bike/runner
40 jump rope
FITNESS
STRENGTH
Every 2′ for 10′
1 clean pull + 1 squat clean + 1 front squat
*After every set increase 1 rep on the squat cleans and build up
WOD
team of 2
for time:
40 cal row
30 clusters 50/35
40 cal row
30 t2b
40 cal row
30 clusters
40 cal row
30 t2b
BURNOUT
TEAM OF 2
50-40-30-20-10
box jumps
burpees
calories row
lunges
push ups
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
Team of 2
Amrap 30min
600m Bike
30 Push ups
30 Air Squats
300m Skierg
30 Burpees
FITNESS
STRENGTH
Every 2′ for 10′
3 front squat 3” at the bottom
build up
wod
Team of 2
For time
buy in: 30 clean and jerk 60/40
then
2 rounds of
50 wallballs
50 cal row
then
cash out: 30 clean and jerk
cap 20′
BURNOUT
AMRAP 30
400/300m row
20 v-ups
20 burpees
300/250m row
20 weighted sit ups
20 push ups
200/150m row
20 sit ups
20 down ups
FITNESS
STRENGTH
Team of 2
with a running clock 0:00-10:00
find a heavy complex of
1 clean pull + 1 power clean + 1 squat clean + 1 jerk
0:00-12:00
rest
12:00-24:00
amrap i go you go
3 squat clean 60/40
6 burpees over bar
9 push press
24:00-26:00
rest
26:00-38:00
amrap (split as you wish)
20 cal row
20 deadlift 80/60
20 t2b
FITNESS
CORE STRENGTH
3 rnds of
20 side plank rotations
10 strict t2b
20 alternate v-ups
10 hip pikes on the rower
rest 1:30”
skil: pistols
wod
Amrap 13′
5 strict hspu
10 pistols
15 box jump over
35 du
BURNOUT
21-15-9
calories runner/bike/ski
one arm devil press
goblet squat
60 double unders/120 singles after each round
then
12-15-18
calories runner/bike/ski
one arm dumbell thusters
down ups
60 double unders/120 singles after each round
FITNESS
STRENGTH
Every 2′ for 10′
10 front rack reverse lunges
build up
wod
4 sets of:
3′ amrap
20 wallballs
12-15 pull ups
max devil press
rest 1′
BURNOUT
4 ROUNDS
25 box jump over
20 dumbell push press
15 leg raises
10 half man makers
FITNESS
STRENGTH
Every 2′ for 10′
5 strict press 1+1/4
wod
For time :
buy in: 1000m row or ski
then
3 rounds of:
15 power snatch
35 du
15 ohs
35 du
BURNOUT
EVERY 3 FOR 9
-20/16 Calories row
14 burpees over row
-20 sit ups
15 wall balls
10 push ups
-20 step over weighted
50 double unders/100 singles
REST 2 AND REPEAT 2 MORE TIMES
FITNESS
skill: rope climb
strength
3 sets
3/4 rope pull ups/ 4/5 chin ups
12 rdls with 2 dbs
20 hollow rocks
rest 1:30”
WOD
Emom 20′
1.2/3 rope climbs
2. 15/12 cal row
3. 15/20 hand release push ups
4. rest
BURNOUT
TEAM OF 2
3 SETS
AMRAP 4
400/320m air runner
30 dumbell thrusters
max reps syncronized squats
REST 2
AMRAP 4
30/24 calories bike
30 dumbell reverse lunges
max meters sled push
FITNESS
STRENGTH
Every 2′ for 10′
5 front squat
build up
WOD
Team of 2
For time
4 rounds of
22 hang clean 60/40
22 burpee box jumps
22 jerk
22 t2b
150 du
BURNOUT
EVERY 2MIN FOR 32
-12/10 calories row
8 push ups
10 ground to overhead
-12 burpees
8 box jumps
10 v-ups
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
AMRAP 12
16 one arm dumbell push press
10 leg raises
16 goblet lunges
40 double unders/80 single unders
REST 2
FOR TIME
50/40 calories bike
cap 4
REST 2
FOR TIME
50/40 calories runner
cap 4
REST 2
FOR TIME
50 buprees to target
cap 4
FITNESS
STRENGTH
deadlift
3X3 80%
2X2 85%
1X1 90%
wod
3 sets of
Amrap 6′
5 power clean
8 hspu/ hand release push ups
15 wallballs
rest 2′ b2n sets
BURNOUT
AMRAP 7
15 box jumps over
15 weighted sit ups
15 push ups
REST 1
AMRAP 7
15 ground to overhead
15 ab-mat sit ups
15 hand release push ups
REST 1
AMRAP 7
15 plate squat
15 russian twists
15 weighted step ups
REST 2
TABATA 8 SETS(20on-10off)
-alternate v-sit ups
FITNESS
STRENGTH
Every 1:30” for 6 sets
1 snatch pull + 2 power snatch + 1 squat snatch
wod
Amrap 14′
2-4-6-8..
power snatch
after every set 35 du + 4 ohs
BURNOUT
EMOM 30
-18 wall balls
-50 double unders/100 singles
-13/11 calories ski
-12 one arm devil press
-40”hollow
-rest
FITNESS
STRENGTH
3 sets of:
10 l seated presses
10 chest supported rows
10 y raises
skill: row
wod
3 rounds of:
600m row
15 db push press
12 step over
9 db double snatch
cap:17′
BURNOUT
AMRAP 14
30 goblet lunges
20 burpees
30/24 calories row
REST 3
AMRAP 14
150/100m runners
20 swings
20 box jumps
FITNESS
STRENGTH
back squat
3×3 80%
2×2 85%
1×1 90%
WOD
Team of 2
Amrap 21′
42 thrusters 50/35
42 t2b
30 power clean
30 pull ups
18 squat clean
18 bar muscle ups/18 c2b
BURNOUT
FOR TIME
24-21-18-15-12-9-6-3
v-ups
push ups
squats
calories row
FITNESS
STRENGTH
Every 2′ for 10′
2 push press + 2 push jerk
build up
Wod
Emom 20′
1. 3 devil press + 4 push press + 6 db squat
2. 150m run
3. 10 pull ups + 10 push ups
4. rest
FITNESS
CORE STRENGTH
3 sets of:
10 strict t2b
25 hollow rocks
30” side plank (R)
30” weighted plank
30” side plank (L)
Wod
Team of 2
for time
30 burpee box jump over
100 du
50 cal ski/row
100 du
50 cal ski/row
30 burpee box jump over
100 du
50 cal ski/row
30 burpee box jump over
cap: 20′
BURNOUT
TEAM OF 2
12 ROUNDS(YOU GO,I GO)
10/8 Calories run
10 dumbell push press
8 burpees
then
6 ROUNDS
20 dumbell lunges
20 push ups
20m sled push
FITNESS
STRENGTH
Every 2′ for 10′
5 bench press 3” pause at the bottom
Wod
Team of 2
8 rounds each i go you go
10 cal
10 box jump over
10 t2b
BURNOUT
FOR TIME
21-15-9
burpees over dumbell
one arm dumbell thrusters
70 du/140 single unders aftereach round
REST 3 MIN
21-15-9
one arm devil press
v-ups
50 du/100 single unders
REST 3 MIN
21-15-9
push ups
air squat
30 du/60 single unders
FITNESS
STRENGTH
3 sets of
10 arnold presses from floor
15 reverse flys
5 strict chin ups
rest 1:30”
skill: bar muscle up
wod
Amrap 12′
5 bar muscle up/8 pull ups
10 db snatch
20 wallballs
BURNOUT
2 ROUNDS
AMRAP 4
15 Box jumps
15/12 calories run
max goblet squat
REST 1
AMRAP 4
15 box jumps
15/12 calories bike
max swings
REST 1
AMRAP 4
15 box jumps
15/12 calories row
max v-ups
FITNESS
STRENGTH
Every 2′ for 10′
3 front squat 3” pause at the bottom
build up
WOD
Team of 2
For time
1000m row
6 rounds dt (70/50) (i go you go)
30 burpees over bar
800m row
4 rounds dt
30 burpees over bar
600m row
2 rounds dt
30 burpees over bar
*DT=12 deadlift + 9 hang power clean + 6 jerk
cap: 24′
BURNOUT
TEAM OF 2
AMRAP 32
50/42 calories row
40 push ups
30 burpees to target
20 dumbell front rack lunges
10 half man makers
500m run
FITNESS
STRENGTH
3 sets of
8 split squat each leg back foot elevated
30” wallsit elevated
8 each leg reverse lunge both foot on plate
rest 1:30”
WOD
Amrap 8′
5 clean and jerk
10 burpee pull ups
rest 2′
Amrap 8′
5 clusters
10m hswalk/3 wallwalk
BURNOUT
FOR TIME
21-15-12-9
Toes to rings/leg raises
v-ups
burpees to target
then 2 min rest to
21-15-12-9
push ups
strict press
front rack dumbell step ups
FITNESS
STRENGTH
Deadlift
Every 2′ for 10′
set 1: 3
set 2: 2
set 3: 1
set 4: 1 try 1 rm
set 5: 8
wod
2 sets of
Amrap 9′
10 cal
8 box jump over
6 snatch 50/35
4 ohs
rest 2′ b2n sets
BURNOUT
EVERY 3 FOR 27MIN
1. 250m run
2. 20 swings
20 weighted sit ups
AMRAP double unders/singles
3. 20/18 calories row
15 one arm dumbell thrusters
10 goblet squats
FITNESS
STRENGTH
3 sets of
8 strict hspu pause 2” at the bottom/ pike push up
8 strict pull ups
15 reverse flys
rest 1:30”
skill: t2b
wod
21-18-15-12-9
burpee to target
t2b
after every set 35 du
BURNOUT
AMRAP 12
15/12 calories runner
15 dumbell curl and press
15 box jump over
REST 2
AMRAP 12
15/12 calories bike/row
12 dumbell lunges
12 renegade rows
REST 2
EMOM 4(40-20)
-hollow rocks
-dumbell pull throughs
-hollow hold
-plank
FITNESS
STRENGTH
back squat
Every 2′ for 10′
set 1: 3
set 2 : 2
set 3: 1
set 4 : 1 TRY FOR 1 RM
set 5 : 8
wod
Team of 2
3 rounds of
50 wallballs
50 cals
50 hang clean 60/40
BURNOUT
TEAM OF 2
FOR TIME
100 calories row
80 partner med-ball sit ups
60 wall balls
40 synchro burpees
250m run together
40 synchro squats
60 push ups
80 calories ski
100 v-ups
FITNESS
CORE STRENGTH
For time:
50-40-30-20-10
sit ups
plank seconds
v-ups
cap 15′
wod
4 rounds
15 double db hang snatch
50 du
15 push ups to dbs
50 du
15 step up over
BURNOUT
Amrap 10′
20 russian twists
15 goblet squats
20 sit ups
rest 3′
Amrap 10′
20 box jumps over
16 calories row
15 wall balls
rest 3′
FOR TIME
1000m run
FITNESS
STRENGTH
”12 DAYS OF CHRISTMAS”
1 cluster 60/40
2 clean and jerk
3 hang clean
4 push press
5 deadlift
6 burpees over bar
7 hspu
8 box over
9 t2b
10 wallball
11 cals
12 bar muscle up/pull ups
cap 36′
BURNOUT
AMRAP 13′
20 push ups
50 double unders/100 singles
16 single arm devil press
REST 3
AMRAP 13′
10 toes to rings/leg raises
50 double unders/100 singles
16 one arm dumbell thrusters
FITNESS
SKILL: rope climbs
strength
3 sets of
3 rope pull ups
2 progressions with the foot/or 1 regular
20 hollow rocks
wod
Emom 20′
1. 1-3 ropeclimbs
2. 20 wallballs
3. 20 swings
4. 15 hand release push ups
5. rest
BURNOUT
35-30-25-20-15
calories row
calories run
5-4-3-2-1 rounds of:
5 burpees to target+10 air squat
FITNESS
STRENGTH
back squat
every 2′ for 10′
set 1: 4
set 2: 3
set 3: 2
set 4: 1
set 5: 4
wod
Team of 2
for time
Amrap 10′
20 power clean 60/40
20 burpees
20 front squat
rest 2′
Amrap 10′
20 hang clean
20 cal
20 t2b
BURNOUT
EMOM 30(45-15)
-row calories
-v-ups
-lunges
-renegade rows
-rest
FITNESS
WOD
Strength
Every 2′ for 10′
1 clean pull + 1 hang squat clean + 2 jerk
wod
Team of two
For time
100 cal
80 deadlift 100/80
60 step up over
40 db hang squat clean
20 synchro burpees
FITNESS
CORE STRENGTH
5 rounds of
12 v-ups
8 alternate v-ups
6 v-ups with open legs
10 hollow rocks
rest 1:30”
Wod
3 sets of
Amrap 5′
5 pull ups
10 hspu
15 box jump over
rest 2′ b2n sets
BURNOUT
3 ROUNDS
AMRAP 3
15 dumbell supine curl
12 upright row
10+10 renegade row
REST 2
AMRAP 3
12 front rack walking lunges
12 front rack squat
12/10 calories bike/row
REST 2
AMRAP 3
15 push ups
12/10 calories ski
10 dumbell strict press
FITNESS
STRENGTH
Every 2′ for 10′
5 strict press pause 3” at the bottom
build up
skill: snatch
wod
3 rounds
21 cal row /bike/ski
10 power snatch 40/30
cap:10′
rest 2′
2 rounds
21 cal row/bike/ski
10 squat snatch
cap:8′
BURNOUT
TEAM OF 2
10 ROUNDS
30 wall balls
16 devil press
30/24 calories row
16 burpees over the row
FITNESS
STRENGTH
Deadlift
Every 2′ for 10′
set 1: 5 reps
set 2: 3 reps
set 3: 2 reps
set 4: 1 reps
set 5: 5 reps
WOD
2 sets of:
Emom 9′
1. 18-22 wallballs
2. 12 burpee to target
3. 10 one arm db hang clean and jerk
rest 2′ b2n sets
BURNOUT
Every 2min For 30min
1) 400m/300m Row
2) 30 x DB Box Step up
3) 40 x DB Russian Twists+60 x Mountain Climbers
4) 100 x DU/200 x SU
5) 30 x Push ups+Max Plank Hold
FITNESS
STRENGTH
3 sets of
15 floor presses from glute bridge position
5-8 weighted pull ups
15 reverse flys
rest 1:30”
skill: bar muscle up
wod
Amrap 12′
250m row
6 bar muscle up/10 pull ups
15 box jumps
BURNOUT
FOR TIME
3 ROUNDS
1000m row
on the 1:00
40 double unders/80 single unders
on the 3:00
20 push ups
1000m ski
on the 1:00
10 burpees
on the 3:00
20 air squat
REST 3
FITNESS
STRENGTH
Every 2′ for 10′
set 1: 5 reps
set 2: 3 reps
set 3: 2 reps
set 4: 1 rep
set 5: 5 reps
Wod
Team of 2
4 rounds of
20 clusters 60/40
30 t2b
150 du
BURNOUT
21-15-9
weighted sit ups
leg raises
v-sit ups
then
21-15-9
push ups
curl and press
burpees
then
21-15-9
dumbell squat
box jump over
down ups
FITNESS
STRENGTH
Every 2′ for 10′
2 push press + 2 push jerk
buiid up
wod
Team of 2
6 rounds of
(3 rounds of each part )
A.8 g2oh 40/30
10 bar facing burpees
B. 19 wallball
19 cal row
FITNESS
CORE STRENGTH
21-15-9
weighted sit ups
t2r
v-sit ups
*After every set 45” plank
wod
for rime
10-9-8-7-6-5-4-3-2-1
db box step
db devil presses
BURNOUT
AMRAP 8
20/18 calories bike
20 walking lunges
20 squats
rest 2
AMRAP 8
20/18 calories runner
20 swings
20 sumo deadlift high pulls
rest 2
AMRAP 8
30m sled push
20 push ups
10 one arm devil press
FITNESS
STRENGTH
3 sets of
8 incline db bench presses
8 one arm db row
12 reverse flys
rest 1:30”
skill:hspu or hswalk
wod
for time
*50-40-30-20-10
squat
*35-30-25-20-15
cals
*after each round 10m hswalk or 8 hspu
BURNOUT
EMOM 32
-40 double unders/80 singles
-16 reverse lunges,8 plate ground to overhead
-10 toes to rings,10 squats
-15/12 calories ski
-REST
FITNESS
STRENGTH
Deadlift Every 2′ for 10′
set 1 8 reps
set 2 6 reps
set 3 4 reps
set 4 2 reps
set 5 8 reps
Skill: snatch
wod
3 sets of
Amrap 5′
35 du
8 t2b
4 power snatch 60/40
rest 2′ b2n sets
BURNOUT
AMRAP 4
21 burpees
15/12 calories row
max reps wall balls
REST 1
AMRAP 4
21 wall balls
15 burpees
max reps row
REST 1
AMRAP 4
21/15 calories row
15 wall balls
max reps burpees
REST1
EMOM 16
-50”plank
-40”mountain climbers
-30” russian twists
-20”hollow
FITNESS
STRENGTH
4 sets of
10 arnold presses seated position
5 chin ups weighted if possible
3 wallwalk
rest 1:30”
skill:row
wod
3 rounds for time:
500m row
30 wallballs 12/9
cap: 13′
BURN OUT
TEAM OF 2
AMRAP 32
50/42 calories row
50/42 calories runner
50 push ups
50 v-ups
50 swings
50 goblet step ups
FITNESS
STRENGTH
Back squat
Every 2′ for 10′
set1 8 reps
set 2 6 reps
set 3 4 reps
set 4 2 reps
set 5 8 reps
wod
Team of 2
ΑMRAP 23′
10 synchro burpees
50 clean and jerk 50/35
50 box jump over
10 synchro burpees
40 clean and jerk
40 box jump over
10 synchro burpees
30 clean and jerk
30 box jump over
10 synchro burpees
20 clean and jerk
20 box jump over
10 synchro burpees
10 clean and jerk
10 box jump over
BURNOUT
3 Rounds
18 devil press
18 box jumps
18 one arm dumbell thrusters
3 Rounds
18 burpees
18 step ups
18 one arm dumbell strict press
FITNESS
STRENGTH
Every 2′ for 10′
5 push press
build up
wod
Team of 2
1’on -1’off
2 rounds of
30 power clean 60kg/40kg
25 cals
150 du
25 cals
30 push jerk
FITNESS
CORE STRTENGTH
3 sets of
12 weighted sit ups slow eccentric feet anchored
30” side plank rotations (R)
15 hip raises
30” side plank rotations (L)
rest 1:30”
wod
Team of 2
100 cal row
rest 1′
40 burpees synchro
rest 2′
100 cal ski
rest 1′
40 burpee synchro
BURNOUT
TEAM OF 2
2 ROUNDS FOR TIME
complete working together
partner 1:30/24 calories run
partner 2:30/24 calories bike
then split the reps of:
60 dumbell front rack walking lunges
50 push ups
THEN
partner 1:30/24 calories bike
partner 2:30/24 calories run
then split the reps of:
50 dumbell front rack squat
100 v-ups
FITNESS
STRENGTH
Every 2′ for 10′
5 back squat
build up
skill: butterfly pull ups/kipping pull ups
wod
5 sets of
2’on-2’off
50 du
7 t2b
7 pull ups
max box jump over
BURNOUT
AMRAP 5
20 box jumps over
15/12 calories ski
max reps burpees to target
REST 1
AMRAP 5
20 burpees to target
15 box jumps over
max reps calories ski
REST 1
AMRAP 5
20/18 calories ski
15 burpees to target
max reps box jumps over
REST 2
AMRAP 12
20 weighted side plank rotations(10+10)
20 russian twists
20 hollow rocks
FITNESS
STRENGTH
Every 2′ for 10′
1 snatch pull+ 1 pause 3” below the knee power snatch+ 1 squat snatch + 1 ohs
wod
for time
500m row
21 power snatch 40/30
500m row
21 thrusters
500m row
21 hang snatch
CAP:16′
BURNOUT
FOR TIME
75 double unders/150 jump rope
750m row
20 wall balls
20 toes to rings
75 double unders/150 jump rope
500m row
30 wall balls
15 toes to rings
75 double unders/150 jump rope
250m row
75 double unders/150 jump rope
40 wall balls
10 toes to rings
FITNESS
STRENGTH
3 sets of
10 z press seated position
12 reverse flys
6 strict pull ups weighted
rest 1:30”
skill: hspu
wod
Amrap 14′
18 wallballs
60 du
12 t2b
9 strict hspu/kipping/any progression
BURNOUT
EMOM 30
-12 Supine curls,12 upright rows
-14 arnold press,14 push ups
-20 renegade rows
-12 reverse lunges,12 dumbell squat
-15/12 calories runner
FITNESS
STRENGTH
Every 2′ for 10′
1 clean pull+1 pause 3” below the knees power clean+1 front squat + 1 jerk
build up
Wod
Team of 2
16 rounds of (i go you go):
1 db devil press
2 db push press
3 db hang clean and jerk
4 db hang cleans
5 db squat
10 box jump over
BURNOUT
TEAM OF 2
FOR TIME
40 syncronized burpees
500m row
100 partner medball sit up passes
500m ski
100 partner squat chest passes
500m row
60 box jump over
500m ski
40 syncronized burpees
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. dead bug
2. strict t2b
3. plank with hip rotations
wod
for time
500m row/ski
50 push ups
100 du
25 burpees to target
500m row/ski
10 wallwalk
100 du
50 air squat
500m row/ski
cap 23′
BURNOUT
AMRAP 30min
10 wall balls
250m Run
10 box jumps
250m Run
10 step ups
250m Run
10 burpees
250m Run
*After Each Round ADD 10 Reps
for each Exercise
FITNESS
skill: bar muscle up
version 1
progression strength
3 sets of
6 kipping pull ups focus on lats
5 transition with a box or a band
version 2
3 sets of
7 t2b
5 pull ups
3 bar muscle up
rest 1′
wod
”DT”
5 rnds of
12 deadlift 70/50
9 hang clean
6 jerk
BURNOUT
EVERY 8 FOR 32 MINUTES
25 v-ups
25 toes to rings/leg raises
25 push ups
25 dumbell push press
25m dumbell walking lunges
25m bear walk
FITNESS
STRENGTH
Every 1:30” for 8 sets
1 power snatch + 1 squat snatch + 1 ohs
build up
wod
Emom 20′
1.15/12 cal row/bike/air runner
2. 18 – 20 wallballs
3.50 du
4.max power snatch 40/30
5. rest
BURNOUT
2minutes on-1 minutes off for 32minutes
TRY TO COMPLETE
6 ROUNDS OF
250m run
15/12 calories row
15 dumbell curl and press
80 double unders/160 single unders
FITNESS
STRENGTH
3 sets of:
8 split squat each leg front foot elevated
10 dbs romanian deadlift with 2” pause at the bottom
rest 1:30”
skill: hspu
wod
Amrap 13′
8 strict deficit hspu/kipping/regular /hand release push ups
12 box jump over
16 swings
BURNOUT
EVERY 12 MINUTES FOR 36
30 Burpee Box Jumps Over
24/20 calories bike
30 push ups
30 alternate v-sit ups
650/600m air runner
FITNESS
STRENGTH
Every 1:30” for 8 sets
1 power clean + 1 squat clean + 1 jerk
build up
wod
team of 2
for time:
20 *bear complex 60/40
14 synchro burpees
30 t2b
16 bear complex
14 synchro burpees
30 t2b
12 bear complex
14 synchro burpees
30 t2b
8 bear complex
14 synchro burpees
30 t2b
*1 cluster + 1 back rack thruster
BURNOUT
FOR TIME
30 one arm devil press
250m run
15 leg raises
40 one arm dumbell thrusters
250m run
15 leg raises
40 burpees over dumbell
FITNESS
STRENGTH
3 sets of
8 each leg split squat 1+1/4
30” wallsit weighted
10 single leg hip thrust
rest 1:30”
Team of 2( i go you go)
14 rounds of:
8 deadlift 100/70
8 burpees over bar
8 cal row/bike/ski
cap 23′
FITNESS
skill: ring muscle up
strength progressions
3 sets of
4 transitions and dip/3 ring muscle up or 2 strict
10 kipping
5 false grip rows + 20” ring support
rest 1:30”
wod
Amrap 12′
3 ring muscle up
15 box jump over
50 du
3 wallwalk
BURNOUT
EMOM 14
13/11 Calories bike
12 one arm devil press
REST 2
EMOM 14
18 one arm dumbell thrusters
15/12 Calories row
FITNESS
CORE STRENGTH
3 SETS
16 db pull throughs
14 slow eccentric sit ups legs anchored
12 strict t2b
30” plank weighted
1′ rest
wod
4 sets of:
Amrap 3′
400m row
max hang clean 50/35
rest 1′
set 1: hang clean
set 2: front squat
set 3: push press
set 4: hang clusters
BURNOUT
EVERY 2MIN FOR 30 MIN
-250m run
-10 push ups,10 dumbell push press,10 dumbell floor press
-18 front rack reverse lunges,18 front rack squats
-15 hollow rocks,15 v-ups,15 sit ups,15”hollow
-10 supine curls,10 arnold presses,10 upright row
FITNESS
STRENGTH
skill: snatch
Every 2′ for 10′
1 snatch pull + 1 power snatch + 1 squat snatch + 1 ohs
wod
21-15-12-9
T2B
15-12-9-6
burpees over bar
12-9-6-3
power snatch 50/35
cap 18′
BURNOUT
FOR TIME
3 ROUNDS
50 Double unders/100 jump rope
20 burpees over the plate
then
3 ROUNDS
500m ski
250m run
then
3 ROUNDS
20 ground to overhead
20 weighted sit ups
20 overhead lunges
FITNESS
skill: rope climb
strength progressions
3 sets of
2-3 rope pull ups
20” chin up hold
30” hollow hold
rest 1:30”
wod
Emom 20′
1. 2-3 rope climb
2. 7-10 burpee box jumps
3. 15/12 cal row
4. 30 squat
5.rest
BURNOUT
2 sets
AMRAP 4
12/10 Calories row
14 push ups
16 dumbell step ups
max calories runner
REST 1
2 sets
AMRAP 4
12/10 Calories runner
14 push ups
16 dumbell step ups
max calories row
REST 1
2 sets
AMRAP 4
12/10 Calories row
12/10 calories runner
16 dumbell step ups
max push ups
FITNESS
STRENGTH
Every 2′ for 10′
1 clean pull + 1 power clean + 1 hang squat clean + 1 jerk
build up
wod
team of 2
for time:
60 cal row/bike
60 thrusters 50/35
60 pull ups
60 hang power clean
60 cal row
cap 22′
BURNOUT
TEAM OF 2
FOR TIME
5 rounds
30 wall balls
30 walking lunges
30 v-sit ups
16 leg raises
16 syncro burpees
FITNESS
STRENGTH
Strength
Every 2′ for 10′
6 strict press pause 2” on the shoulders
Wod
Every 2′ for 20′ ( alternate A+B)
A. 35 du + 6/8 devil press
B. 10 cal + 10 box step up
FITNESS
STRENGTH
3 sets of
10 cyclist squat 1+1/4
30” wall sit weighted
15 hip thrust toes elevated legs on the bench or box
skill: row
Team of 2
8 sets (each i go you go)
14 cal row
12 T2b
cap: 23′
BURNOUT
FOR TIME
1000m run
750m ski
50 alternate v-ups
25 hollow rocks
10 half man makers
25 russian twists
50 weighted sit ups
750m ski
1000m run
FITNESS
STRENGTH
4 sets of
6 bench press
10 single arm db rows
20” chin up hold
rest 1:30”
wod
6 sets of
2′ on – 2′ off
12 deadlift 80/60
16 single arm db push press
max burpees over bar
BURNOUT
EMOM 30(45-15)
-hollow hold
-dumbell pull throughs
-mountain climbers
-jumping lunges
-wall sit
-calories row
FITNESS
CORE STRENGTH
Emom 12′
1. side plank rotations (R)
2. renegade rows 2” pause at the top
3. strict t2b or leg raises
4. side plank rotations (L)
skill: snatch
wod
4 rounds
21 cal row/bike/runner
15 box jump over
9 power snatch
Cap: 18′
BURNOUT
FOR TIME
1500m run
REST 1
FOR TIME
1000m ski
REST 1
FOR TIME
300 du/600 singles
REST 1
FOR TIME
80 burpees
FITNESS
STRENGTH
4 sets of :
12 front rack box step ups
8 each side single leg deadlift
30” hip thrust hold with a db
rest 1:30”
wod
Amrap 5′
3 rounds cindy
max cal/row
rest 2′
Amrap 5′
3 rounds cindy
max burpee to target
rest 2′
Amrap 5′
3 rounds cindy
max row /ski
BURNOUT
AMRAP 12
21 wall balls
18 calories runner
15 calories bike
12 swings
REST 2
AMRAP 12
21 ground to overhead
18 lunges
15 push ups
12 weighted sit ups
REST 2
TABATA
hollow hold
FITNESS
skill:push jerk
STRENGTH
Every 2′ for 10′
2 push press + 3 push jerk
increase weight from previous week
Wod
Team of 2
for time
1000m row/3km bike
then
*6 rounds each ( i go you go )
5 power clean + 5 hang squat clean 60/40
30 du
then
1000m row/2km bike
cap:23′
*After 3 rounds (each) increase weight
RX:suggested weight 80/60
INTERMEDIATE : suggested weight 70/50
BURNOUT
TEAM OF 2
3 rounds
500m row
500m ski
500m run
then immeditetly
3 rounds
40 burpees to target
30 dumbell thrusters
20 v-ups
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
27-21-15-9
calories runner
box jump over
v-ups
REST 2
FOR TIME
27-21-15-9
weighted step ups
weighted sit ups
50 double unders/100 jump rope after each set
FITNESS
STRENGTH
Every 2′ for 10′
3 back squat 33×1
across
skill: bar muscle up
wod
3 rounds of
7 power snatch
14 t2b
rest 2′
3 rounds
12 front squat
6 bar muscle up/ 12 c2b/15 pull ups
Cap:20′
BURNOUT
TEAM OF 2
AMRAP 15′
250m run together
15 burpees syncronized
20 partner weighted sit ups
20 one arm dumbell thusters
AMRAP 15′
250m run together
20 hand release push ups
20 one arm devil press
30 jumps over partner holding plank
FITNESS
STRENGTH
3 sets of
8 incline db bench press
10 chest supported rows
12 reverse flys
rest 1:30”
wod
5 rounds
21 wallballs
15 cals
9 deadlift 100/70
cap:17′
BURNOUT
EMOM 21
-50 double unders/100 jump rope
-15/12 cal ski
-18 wall balls
REST 2
EMOM 9(40-20)
-hollow hold
-side plank(R)
-side plank(L)
FITNESS
STRENGTH
3 sets
8( each leg) split squat back foot elevated 3” down + 10” mid range pulses
8 single leg rdls
30” hip thrust hold
rest 1:30”
skill:hspu
wod
3 sets
Amrap 5′
2,4,6,8…
t2b
hspu
after every round
25 du
rest 2′
BURNOUT
AMRAP 7
20/16 Calories air runner
20 swings
20m sled push
REST 2
AMRAP 7
18/15 Calories ski
20 ground to overhead
20 air squat
REST 2
AMRAP 7
15/12 Calories bike
20 weighted sit ups
20 hollow rocks
FITNESS
STRENGTH
Every 2′ for 10′
2 push press + 3 push jerk
wod
team of 2
(i go you go)
10-8-6-4-2
power clean 70-60/50-40
burpee box jumps
rest 2′
10-8-6-4-2
squat clean
after every round
*15/12 cal row -12/10 cal bike/ski – 14/12 ski
cap:22′
BURNOUT
TEAM OF 2
AMRAP 32
30 Push ups(plank for the partner)
40 weighted lunges
50 leg raises/toes to rings(hollow for partner)
40 burpees(farmers hold for partner)
30 v-ups
250m run together
FITNESS
STRENGTH
Every 2′ for 10′
8 strict press 60%
wod
Team of 2
1’on – 1’off until you complete
2 rounds of
50 cal row/cal ski/ cal bike
50 sdhp 50/35
50 t2b
50 front squat
FITNESS
CORE STRENGTH
3 sets of
20 alternate arm and legs (bird dog)
30” side plank (R)
20 v-ups from hollow position
30” side plank (L)
Wod
for time:
50 wallballs
10 devill press
40 wallballs
8 devil press
30 wallballs
6 devil press
20 wallballs
4 devil press
10 wallballs
2 devil press
BURNOUT
FOR TIME
2 rounds
50 sit ups weighted
40 step ups weighted
30/24 calories bike
30 plate ground to overhead
40/32 calories row
50 double unders/100 singles
FINTESS
STRENGTH
3 sets of
5 deadlift 80% of 1 rm
8 each leg weighted side box step ups
rest 1:30”
skill: hspu
wod
6 rounds(each) i go you go
10 hspu/ hand release push ups
10 hang power clean 60/40
BURNOUT
AMRAP 8
50 burpees to target
24 kettlebell squat
500m run
REST 2
AMRAP 8
35 burpees over the kettlebell
24 air squat
500m run
REST 2
AMRAP 8
20 one arm devil press
24 reverse lunges
500m run
FITNESS
STRENGTH
3 sets of
6 bench press 3” down
10 bent over row
rest 1:30”
skill: power snatch
wod
3 rounds of
10 power snatch 40/30
10 burpees over bar
10 ohs
10 burpees over bar
BURNOUT
EMOM 30
-15/12 Calories ski
-15/12 Calories row
-15 wall balls
-10 push ups,10 dumbell strict press
-plank 1 minute
FITNESS
STRENGTH
Every 2′ for 10′
10 split squat back foot elevated as heavy as possible
30” weighted wall sit
skill: kipping pull ups or butterfly
wod
4 sets of
Amrap 4′
25 swings
18 box jumps
12 pull ups
max cals
rest 1′
BURNOUT
3 ROUNDS
AMRAP 3
15/12 Calories bike
15/12 Calories runner
max reps double unders/single unders
REST 2
AMRAP 3
21 swings
21 alternate v-ups
max reps box jumps over
REST 2
FITNESS
STRENGTH
Every 2′ minutes for 10′
2 push press + 2 push jerk
increase weight from previous week
wod
For time:
team of 2
Amrap 20′
30 cal row
30 squat clean 60/40
100 du
30 push jerk
BURNOUT
TEAM OF 2
FOR TIME
50 Synchro burpees
50 calories ski
50 dumbell squat
50 v-ups
250m run together
50 v-ups
50 calories ski
50 dumbell squat
50 synchro burpees
FITNESS
CORE STRENGTH
EMOM 12′(45”-15”)
1. bird dog from push up hold alternate hands and legs
2.weighted sit ups and russian twist
3.hip raises
Wod
Team of 2
work
7 rounds each (i go you go)
7 power clean 50/35
7 thrusters
7 burpee over bar
FITNESS
SKILL: muscle ups
strength for quality (version 1)
3 sets
8 false grip ring rows
4 transitions
max ring support
(version 2)
3 sets
3 kipping on the rings
1-3 ring muscle ups
3-6 ring dips
wod
3 sets of:
EMOM 6′
1. 50-60 DU
2. 3-6 ring muscle up /10 ring pull ups/10 pull ups
3. 15/12 cal row
rest 2′ b2n sets
BURNOUT
ΕΜΟΜ 30′
-18 walking lunges
-12 burpees to target
-15/12 calories row
-10 hand release push ups,10 strict press
-rest
FITNESS
STRENGTH
Every 2′ for 10′
5 front squat
build up
skill:pistols
wod
Amrap 15′
20 hand release push ups
16 pistols or any progression or reverse lunges
12 high box jump over
BURNOUT
TEAM OF 2
AMRAP 5
250m Run together
30 Sit ups together with medball
30 Push ups
400m skierg
80 DU/160 SJR
30 v-ups
30 Box Jumps
REST 1
ADD 1 MIN AFTER EVERY AMRAP
START EVERY AMRAP WITH THE RUN
TOTAL WORK 30MINUTES
FITNESS
STRENGTH
3 sets of
6 bench press
6 chin ups strict
rest 1:30”
Skill: snatch
wod
21-15-9
power snatch 40/35
*after every round run 250m
immediately into
12-9-6
squat snatch
*after every round 300m row or ski or 600m bike
BURNOUT
Amrap 12′
50 du/100 s.u
15/12 calories row
10 single arm push press
12 burpees
rest 3′
Amrap 12′
15/12 cal ski
20 v-ups
16 renegade rows
15 wall balls
FITNESS
“STRENGTH
3 sets of
10 cyclist squat 1+1/4
8 db or kb deadlift with 2” pause at the knee
30” wallsit
rest 1:30”
skill:hspu/hswalk
wod
Emom 20′
1. 15 cal row /12 cal ski
2. 16-20 db snatch
3. 50-70 du
4. max hspu or hswalk/wallwalk
5. rest ”
BURNOUT
“FOR TIME
40-30-20-10
calories air runner
30-25-20-15
calories bike
20-15-10-5
dumbell thrusters
10-8-6-4
half man makers”
FITNESS
STRENGTH
Every 2′ for 10′
2 push press + 2 push jerk
build up
skill:kipping t2b /leg raises
wod
Team of 2
For time
buy in: 80 wallballs
30 synchro burpees
50 t2b
40 clean and jerk 60/40
50 t2b
30 synchro burpees
BURNOUT
A)3 Sets of
AMRAP 3min
15/12 x Cal Row
12 x Burpees Over The Row
Rest 1min Btn Sets
B) 3 Sets of
AMRAP 3min
250m Run
30 x Air Squats
Rest 1min Btn Sets
C) 3 Sets of
AMRAP 3min
60 x D.U./120 x S.U.
15 push ups
Rest 1min Btn Sets
*NO MORE REST BTN WORKOUTS
FITNESS
STRENGTH
3 sets of :
8 strict press
12 bulgarian split squat back foot elevated with 2 plates
WOD
For time
5 rounds of:
6 bar mu/6 pull ups + 6 push ups
10 ohs (60/40)
15 high box jumps
FITNESS
CORE STRENGTH
1′ side plank (R)
1′ scissors from l-sit
20 around the world
1′ side plank (L)
1′ scissors from l-sit
30 up and down each leg from hollow position
while holding a plate overhead
1′ weighted plank
SKILL: row
WOD
Team of 2
For time:
5km row *
*every 1000m 20 synchro burpees
BURNOUT
EVERY 6 MIN FOR 30 MIN
25 box jumps
20 hand release push ups
25 dumbell strict press
20 reverse burpees
FITNESS
STRENGTH
deadlift
2×2 75%
2×2 85%
2×1 90+%
SKILL: hspu /hanstand hold
WOD
For time:
27-21-15-9
hspu
cal bike /cal row
b2n sets 10m hswalk
BURNOUT
5 ROUNDS
18 double dumbell lunges
10 half man makers
50 double unders/100 singles
25 v-ups
REST 30 SECONDS BETWEEN ROUNDS
FITNESS
SKILL: snatch
STRENGTH
For 10′ find a heavy complex of
2 power snatch + 1 squat snatch + 2 ohs
WOD
Team of 2
For time:
buy in: 200 du
30 power snatch (50/35)
30 burpee box jump over
30 t2b
30 power snatch
30 burpee box jump over
30 t2b
cash out: 200 du
BURNOUT
Team of 2
Amrap 35min
10,20,30,40,50…etc
Cal Air Runner,bike
db squat
Burpee Jump Over The Plate
renegade rows
FITNESS
STRENGTH
3 Rounds
8 chin ups ( 2” pause at the top 2” negative)
10 strict t2rings
12 strict ring dips
3 wall walk ( 2” pause at the top )
WOD
Emom 25′
1.15 cal row
2.10 weighted lunges + 8 push press(2×22,5/2×12.5kg)
3. 12/9 cal ski
4. 25 wallballs
5. rest
BURNOUT
AMRAP 9
3,6,9,12,15,18,21
Box jump over
hand release push ups
weighted sit ups
REST 1
AMRAP 9
3,6,9,12,15,18,21
Calories bike,ski,runner
push ups
wall balls
REST 1
AMRAP 9
40 mountain climbers
30 swings
20 leg raises
FITNESS
STRENGTH
Back Squat
2×2 75% of 1RM Back Squat
2×2 85%
2×1 90+%
WOD
Team of 2
Amrap 18′
20 Power Clean Rx(50kg/35kg)
20 Thrusters
20 Burpees over the bar
20 pull ups
BURNOUT
AMRAP 20′
500m run
15 push ups
20 walking lunges holding the dumbell
20 v-ups
REST 2′
FOR TIME
30 dumbell squat
30 burpees
30 dumbell push press
cap 5′
FITNESS
STRENGTH
3 sets
8 split squat front foot elevated
20” copenhagen plank right side
30” weighted wallsit
20” copenhagen plank left side
rest 1:30”
wod
Team of 2
buy in: 500m run together
then
3 rounds
30 sdhp 50/35
30 hspu/ hand release push ups
30 box jumps
cash out : 75 cal bike
FITNESS
skill: rope climbs
Emom 24′
1. 2-3 rope climbs
2. 15/12 cal row
3. 25 air squat
4. 12/9 cal ski
5. 35 du + max burpees
6. rest
BURNOUT
10 rounds
250m run
8 single arm devil press
10 single arm dumbell thrusters
12 push ups
FITNESS
STRENGTH
3 sets of
6 bench press
10 pendley rows
rest 1′
skill: snatch
wod
for time:
buy in: 35 thrusters 35/25
30 power snatch 60/40
cash out: 35 thrusters 35/25
BURNOUT
EMOM 30(45-15)
-tank push
-calories row
-alternate v-ups
-dumbell pull throughs
-burpees to target
-goblet squat
FITNESS
STRENGTH
Every 2′ for 10′
5 deadlift with 2” pause below the knee
SKILL: bar muscle up / pull ups /butterfly pull ups
wod
Amrap 13′
1 bar muscle up/ pull ups same as devil press
2 devil press
2 bar muscle up
4 devil press
3 bar muscle up
6 devil press
4 bar muscle up
8 devil press
….etc
BURNOUT
AMRAP 30min
15 half man makers
250m Run
15 reverse burpees
250m Run
30 x slam balls
250m Run
30 x Mountain Climbers
250m Run
*After Each Round 2 reps less
for each Exercise
FITNESS
STRENGTH
3 sets of
10 seated presses
6 strict pull ups
3 wallwalk
rest 1:30”
wod
3 sets
Amrap 5′
18-20 cal row
15-20 box jump over
max wallballs
rest 2′ b2n
BURNOUT
2 ROUNDS
30/24 Calories row
30 wall balls
30 dumbell ground to overhead
30 leg raises
then
2 ROUNDS
30 goblet reverse lunges
30 weighted sit ups
30 hand release push ups
30 v-ups
FITNESS
STRENGTH
Every 2′ for 10′
5 back squat with 2” pause in the bottom
wod
Team of 2
for time:
Amrap 24′
50 t2b
50 power clean 50/35
40 t2b
40 power clean 60/45
30 t2b
30 power clean 70/50
20 t2b
20 power clean 80/60
10 t2b
10 power clean 90/70
if you manage to complete one round then the remaining time max synchro bar facing burpees
BURNOUT
WOD#1
For time:
1000m Run
30 dumbell thrusters
30 box jump over
(Cap 14min.)
REST 3
WOD#2
For time:
10 to 1
burpees facing the dumbells
*30 double unders/60 singles after each round
(Cap 12′)
FITNESS
WOD
with a running clock
0:00-10:00
find a heavy complex of
1 deadlift
1 power clean
1 hang squat clean
1 jerk
10:00-12:00
rest
12:00-27:00
Amrap
5 squat clean 60/40
10 swings
15 cal row/ski/bike
27:00-29:00
rest
29:00-35:00
500m run
250m farmers carry
FITNESS
STRENGTH
3 sets of
8 split squat each leg back foot elevated
30” weighted wall sit
20 single leg hip thrust
rest 1:30”
WOD
8 rnds
35 du
6 hspu
8 burpee to target
10 single db weighted step up
BURNOUT
AMRAP 8
3-6-9-12….
burpee box jump over
calories row
Rest 1min
AMRAP 8
3-6-9-12…..
strict dumbell press
weighted sit ups
Rest 1min
AMRAP 8
3-6-9-12…..
half man makers
30 double unders/60 single unders
TABATA 8 SETS
Hollow
FITNESS
CORE STRENGTH
3 Sets of
15 slow eccentric sit ups
20 hollow rocks
30” weighted plank
rest 1:30”
skill: snatch
WOD
21-18-15-12
T2b
cal row/bike/skI
after every round 6 power snatch 50/35
BURNOUT
EVERY 2MIN FOR 30 MIN
-250m run
-20 burpees
-18 front rack reverse lunges,18 front rack squats
-15 hollow rocks,15 v-ups,15 sit ups,15”hollow
-10 supine curls,10 arnold presses,10 upright row
FITNESS
STRENGTH
Emom 12′
1.5 deadlift 80%
2.12 lunges weighted
3. rest
WOD
Team of 2:( i go you go)
4 rounds(each) of:
1 *big clean complex
( 1 high hang squat clean
1 hang squat clean
1 squat clean
1 push press
1 high hang squat clean
1 hang squat clean
1 squat clean
1 push jerk)
15 box jump over
*every round increase weight
BURNOUT
3 rounds
15 reverse burpees
20 alternate v-ups
25 swings
30 slam balls
REST 3′
3 rounds
15 ketlebell deadlift
20 m.climbers
25 russian twists
30 kettlebell pull throughs
FITNESS
STRENGTH
EMOM 12′
1.4 strict pull ups + 3 strict chin ups
2.8 strict ring dips + 8 push ups close hands
3.20” handstand hold
WOD
For time :
Buy in:1000m row/1000km ski
Then
3 rounds of
30 wallballs(9/6)
30 db snatch (22.5kg/12.5kg)
BURNOUT
AMRAP 10
30 dumbell squat
30 push ups
30 dumbell push press
REST 1
AMRAP 10
25/20 calories row
25 wall balls
25 v-ups
REST 1
AMRAP 10
20 renegade rows
20 dumbell thrusters
20 box jumps
FITNESS
STRENGTH
Every 2′ for 10′
5 back squat increase from previous week
WOD
Team of 2.
Amrap 10′(i go you go)
9 push jerk (70/45)
12 pull ups
rest 2′
Amrap 10′
30 cal bike
12 synchro goblet squat (32/24)
BURNOUT
”
FOR TIME
30 burpees
20 dumbell ground to overhead
100 double unders/200 singles
750m run
20 burpees to target
20 dumbell ground to overhead
75 double unders/150 singles
500m run
10 burpees facing the dumbell
20 dumbell ground to overhead
50 double unders/100 singles
250m run
“
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
FITNESS
CORE STRENGTH
Emom 12′
1. 6 around the world + 15” l-sit
2. 30” weighted hollow
3. 30 russian twists
4. 45” wighted sit ups
wod
“CINDY”
Amrap 20′
5 pull ups
10 push ups
15 squat
BURNOUT
FOR TIME
buy in :750m run
4 rounds
30 walking lunges
15 half man makers
10 reverse burpees
cash out :750m run
FITNESS
STRENGTH
3 sets of
10 incline db bench press
10 bent over row
12 y raises chest supported
rest 1:30”
skill: power snatch
wod
50 wallballs
12 power snatch
40 wallballs
10 power snatch
30 wallballs
8 power snatch
20 wallballs
6 power snatch
10 wallballs
BURNOUT
EMOM 20
-12 Burpees to target
-70 double unders/140 singles
-12 dumbell thusters
-16 dumbell pull throughs,amrap hollow
FOR TIME
100 weighted sit ups
FITNESS
STRENGTH
Every 2′ for 10′
5 back squat
WOD
3 sets of
Amrap 5′
30 du
10 front squat 50/35
30 du
10 push jerk 50/35
rest 2′ b2n
BURNOUT
FOR TIME
2 ROUNDS
40m farmers carry
15/12 calories row
40m farmers carry
15 hand release push ups
15 swings
REST 3′
2 ROUNDS
30m goblet carry
250m run
30m goblet carry
15 pike push ups
15 kettlebell upright row
FITNESS
Skill: rope climb
progressions and strength
3 sets of
5 seated rope pulls with legs/ 1 rope climb
10 ring rows or 5 strict pull ups
WOD
emom 24′
1. 2-3 rope climbs/3-4 seated rope pulls
2. 12-15 cal ski/rows
3.15 box jumps over
4. rest
BURNOUT
EVERY 3MIN FOR 30MIN
-20 wall balls
20 renegade rows
20 dumbell push press
-60 double unders/120 singles
20 up-downs
20 slam balls
FITNESS
STRENGTH
Every 2′ for 10′
5 deadlift
increase weight from previous week
skil: power clean
WOD
Team of 2
For time
500m run together
50 power clean 60/40
30 synchro burpees
50 t2b
30 synchro burpees
50 power clean
500 m run together
BURNOUT
2 ROUNDS
AMRAP 5
22/20 Calories row
20 plate ground to overhead
25 v-ups
max reps push ups
REST 2
AMRAP 5
250m run
20 air squat
20 weighted sit ups
max reps burpees over the plate
REST 2
AFTER THE AMRAP’S
FOR TIME
500m run
FITNESS
STRENGTH
Every 2′ for 10′
5 strict press
build up
WOD
team of 2
For time
3 rounds each ( i go you go)
12 cal bike/15 cal row /12 cal ski
8 deadlift 100/70
rest 1′
3 rounds each ( i go you go)
12 cal bike/15 cal row/12 cal ski
10 ohs 40/30
FITNESS
STRENGTH
3 sets of
10 each leg split squat back foot elevated
30” weighted wall sit
30” weighted hip thrust back on a box or a bench
rest 1:30”
WOD
Emom 24′
1. 12-18 ring push ups
2. 12-18 t2b
3.10-14 burpee box jumps
4. 12 cal row/12 cal ski
5. rest
BURNOUT
EMOM 30
-15/12 calories row
-20 slam balls
-20 alternate v-ups/v-sit ups
-12 burpees over slam ball
-12 curl and press
FITNESS
STRENGTH
Every 2′ for 10′
5 deadlift 70%
Skill:power snatch
wod
Amrap 15′
15/12 cal row /ski/bike
10 power snatch 40/30
15 cal row/ski/bike
10 thrusters 40/30
BURNOUT
AMRAP 12
75 Double unders/150 singles unders
16 one arm devil press
20 weighted step ups
12 push ups
AMRAP 12
75 Double unders/150 singes unders
16 one arm dumbell thrusters
20 air squat
12 renegade rows
FOR TIME
1000m run
FITNESS
STRENGTH
3 Sets of
8 bench press
10 one arm db row
rest 1:30”
Skill: hspu
wod
3 rounds of
10 strict hspu/ pike push ups
10 db clean
50 du
rest 1′
3 rounds of:
10 kipping hspu/push ups
10 db push press
50 du
BURNOUT
AMRAP 14
20 Hollow rocks
20 weighted sit ups
20 heavy russian twists
500m row
REST 2
AMRAP 14
20 leg lifts over medball
20/18 calories ski
20 sumo deadlift
20 mountain climbers
REST 2
TABATA
scissor kicks
FITNESS
STRENGTH
3 sets of:
8-10 seated presses with 3” slow eccentric
12-15 reverse flys
5 strict chin ups
rest 1:30”
wod
for time
2 rnds of:
500m run
50 wallballs
30 box jumps
20 hand release push ups
10 bar muscle up/10 pull ups + 10 dips
BURNOUT
FOR TIME
30 wall balls
30 leg raises
30 plate overhead lunges
30 v-ups
250m run
25 jumping squat
25 leg raises
25 goblet lunges
25 v-ups
500m run
20 goblet squat
20 leg raises
20 lunges
20 v-ups
750m run
FITNESS
STRENGTH
Every 2′ for 10′
5 back squat 70%
skill: power clean
wod
5 rnds of:
2’on-2’off
12 cal row/10cal bike/10 cal ski/8 cal runner
10 burpees over bar
max power clean
BURNOUT
AMRAP 8
3-6-9-12….
calories row
Push ups
Rest 1min
AMRAP 8
3-6-9-12…..
burpees over the dumbell
Single Arm DB Thrusters
Rest 1min
AMRAP 8
3-6-9-12…..
box jumps
weighted sit ups
TABATA 8 SETS
Hollow
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
FITNESS
CORE STRENGTH
4 SETS
12 dead bugs ( 6 each side )
20” l-sit
12 weighted sit ups feet anchored
14 side leg raises (6 each side)
rest 1:30”
BENCHMARK WOD
”NATE”
Amrap 20′
2 ring muscle up/bar muscle up/4 pull ups+4 push ups
4 hspu
8 swings 32/24
BURNOUT
FOR TIME
30-20-10
dumbell press
calories row
weighted step ups
alternate v-ups/v-sit ups
FITNESS
STRENGTH
4 rnds of
6 bench press
15 reverse flys with light dbs or plates
rest 1:30”
WOD
Emom 20′
1. 6 squat clean 60/40
2. 50-70 du
3. 14 burpees over bar
4. rest
BURNOUT
Every 3min For 27min
1) 250m Run + 15 Burpees
2) 15 Kt goblet+15 KB Swings+15 Sit ups
3) 15 hand release push ups + 15 Box Jumps + 50 DU/100 jump rope
FITNESS
STRENGTH
Every 2′ for 10′
5 deadlift
Skill: snatch
WOD
Amrap 14′
3 t2b
3 power snatch 40/30
3 ohs
6 t2b
6 power snatch
6 ohs
9 t2b
9 power snatch
9 ohs
……..etc
BURNOUT
EMOM 21′
-10 hollow rocks,10 v-ups,10”hollow hold
-12 S.A devil press
-18 wall balls
THEN
FOR QUALITY
4 ROUNDS
12 reverse burpees and press
20 mountain climbers
12 seated leg lifts
FITNESS
STRENGTH
4 rnds of
10 ring rows with 2” pause
8 strict press
30” hollow
rest 1:30”
WOD
4 rnds
3’on-1’off
15 cals
10 hspu
max burpee box jumps
BURNOUT
AMRAP 10
20/18 calories rows
20 box jumps
20 push ups
REST 1
AMRAP 10
75 Double unders/150 Singles
20 slam balls
20 weighted sit ups
REST 1
AMRAP 10
250m run
20 one arm dumbell thrusters
20 dumbell pull throughs
FITNESS
STRENGTH
Every 2′ for 10′
5 back squat
skill: push jerk
WOD
7 rnds
3 push jerk
3 front squat
3 pull ups
30 cals
5 rnds
3 push jerk
3 front squat
3 pull ups
30 cals
3 rnds
3 push jerk
3 front squat
3 pull ups
BURNOUT
FOR TIME
500m run
50 walking lunges
40 V-ups/v-sit ups
30 goblet squat
20 burpees over the dumbell
30 renegade rows
40 weighted sit ups
50 walking lunges
500m run
TABATA 8 SETS
russian twists
FITNESS
STRENGTH
Every 1:30” for 6 rounds
2 hang snatch
WOD
4 rounds of:
12 db front rack lunges
12 toes to bars
12 db hang squat cleans
FITNESS
CORE STRENGTH
4 Sets of
20” l-sit
10 each side db pull through
10 floor presses from hollow position
rest 1′
WOD
30-25-20-15-10
swings 24/16
box jumps
after each set max pull ups
BURNOUT
25-20-15-10
wall balls
burpees
weighted sit-ups
500 run after each round
FITNESS
STRENGTH
4 sets of
5 deficit strict hspu
10 chest supported rows
rest 1′
WOD
Amrap 20′
500m run/row/ski/1km bike
50 air squat
100 du
20 v-ups
BURNOUT
EMOM 30
-15/12 Calories row
-10 reverse burpees
-12 curl and press
-50” plank
-15 push ups
-20 weighted walking lunges
FITNESS
STRENGTH
Every 2′ for 10′
5 deadlift
wod
6 sets
2’on-1’off
3 power cleans 70/50
3 front squats
3 push jerk
in the remaining time max burpees over bar
BURNOUT
750m run
30 weighted step ups
30 russian twists
20 swings
500m run
20 weighted step ups
20 russian twists
15 swings
250m run
10 weighted step ups
10 russian twists
10 swings
REST 2
4 SETS
14 kettlebell pull throughs
20 mountain climbers(very slow)
REST B2N SETS 45 SECONDS
FITNESS
STRENGTH
4 sets of
4 weighted pull ups
10 each leg split squat
rest 1′
WOD
24-18-12-6
db thrusters
40 du
Tabata hollow rocks
BURNOUT
ΑΜRAP 15
40 DU/80 jump rope
10 one arm devil press
12 one arm dumbell thrusters
REST 2
AMRAP 15
20 box jumps
20 dumbell pull throughs
20 slam balls
FITNESS
STRENGTH
Every 2′ for 10′
6 push press
WOD
21 deadlift
750m run
15 deadlift
500m run
9 deadlift
250m run
cash out: 50 weighted sit ups
BURNOUT
3 rounds of:
AMRAP 3min
15/12 x Cal Row
15 squat
15 ab-mat sit ups
Rest 1min
AMRAP 3min
250m Run
20 v-ups
12 hand release push ups
Rest 1min
AMRAP 3min
15 burpees
12 lunges
12 one arm dumbell press
Rest 1min
FITNESS
STRENGTH
3 sets of
10 each leg reverse lunges with the barbell
10 z-press
rest 1:30”
wod
Emom 20′
1.15-20 wallballs
2. 6 clean and jerk
3. max cal row/bike/ski
4. rest
FITNESS
CORE STRENGTH
60 hollow rocks
50 slow tempo mountain climbers
40 russian twists
30 weighted sit ups slow tempo
20 strict t2b
wod
5 rnds of
25 air squat
10 hspu
10 burpee pull ups
FITNESS
STRENGTH
3 sets of
12 chest supported rows
12 incline chest press
rest 1′
wod
Amrap 20′
250m run
10 weighted step ups
20 cal row /15 cal bike/
15 box jump over
FITNESS
STRENGTH
Every 2′ for 12′
5 deadlift
build up
wod
21-15-9
power clean 60/40
cal row/bike/ski
front squat
after each set 75 du /150s.u
FITNESS
STRENGTH
3 sets of
10 cyclist squat 1+1/4
10 seated presses
rest 1:30”
skill:t2b
wod
Amrap 14′
2-4-6-8-10..
devil press
t2b
cash out: 50 weighted sit ups
FITNESS
STRENGTH
Every 2′ for 10′
1 clean pull
1 power clean
1 jerk
wod
”HELEN”
3 Rnds of:
400m run
21 swings 24/16
12 pull ups
tabata
pull through db
FITNESS
STRENGTH
4 sets
8 strict press 60%
rest 1:30”
skill:snatch
wod
21-15-9
power snatch 35/25
t2b
ohs
cal row/bike/ski
FITNESS
STRENGTH
4 sets of
8 deadlift 60%
rest 1:30”
wod
5 rnds of
15 pull ups
250m run
15 burpees to target
rest 1:30” b2n sets
FITNESS
STRENGTH
4 sets of
12 chest supported rows
10 ring push ups
rest 1:30”
wod
5 rnds of :
2′ on-2’off
250m row or ski
max wallballs
FITNESS
STRENGTH
4 sets of
8 back squat 60%
rest 1:30”
wod
Amrap 16′
15 cal any machine
8 power clean
50 du
8 box jump over
FITNESS
STRENGTH
3 sets of :
5 deadlift
8 strict hspu
rest 1:30″
wod
Every 2′ for 24′
A. 20-30 wallballs + 6 power snatch 50/35
B. 250m row/500m bike/250m run + 12 burpees over bar
rest 1′
FITNESS
STRENGTH
3 sets of:
16(8+8) both feet elevated split squat
8 each arm strict press from half kneeling
rest 1′
skill: kipping pull ups/butterfly pull ups
wod
For time:
4 rnds of
15 pull ups
50 du
20 box jump over
50 du
rest 1
FITNESS
STRENGTH
Every 2′ for 10′
5 bench press 70%
rest 1′
wod
For time
Amrap 6′
800m run/800m row/700ski/1.6 bike
max clean (60/40)
rest 2′
Amrap 6′
800m run/800m row/700ski/1.6 bike
max thrusters (60/40)
rest 2′
Amrap 6′
800m run/800m row/700ski/1.6 bike
max jerk (60/40)
FITNESS
CORE STRENGTH
EMOM 12′
1.14 m.climbers ring support slow tempo
2. 14 alternate v-ups
3. 30” weighted plank
wod
For time
2 sets of :
500m run
100 du
50 cal any machine
30 jumping lunges or/ 50 regular lunges
FITNESS
STRENGTH
3 Sets of
5 deadlift 75%
10 each leg step up slow eccentric
rest 1:00′
skill: hang snatch
wod
Every 2′ for 24′
A. 15 burpees over bar + max hang snatch 50/35
rest 1′
B.300m row/600m bike/300 ski + max wallballs
rest 1′
FITNESS
STRENGTH
Every 1:30” for 6 sets
1 clean pull
1 power clean
1 hang clean
1 jerk
wod
”fran meet grace”
buy in : 15 c&j 60/40
then
21-15-9
thrusters 40/30
pull ups
then
cash out:15 c&j 60/40
FITNESS
STRENGTH
3 sets of
12 ”Y raises”
10 ”A raises”
8-10 Z press
rest 1:00′
Skill: hspu/hshold/hwalk
wod
4 Sets of
Amrap 4′
2 rnds of
6 hspu
10 pistols/reverse lunges
30 du
max burpee box jump over
rest 1′
FITNESS
STRENGTH
Every 1:30” for 6 sets
3 back squat
wod
5 rnds of
20 cal row/bike/ski
8 power clean 70/50
16 t2b
rest 1′ b2n sets
FITNESS
“filthy fifty”
50 box jumps
50 jumping pull ups
50 swings 16kg/12kg
50 walking lunges
50 knees to elbow
50 push press 20/15
50 back extensions
50 wallball shots
50 burpees
50 du
FITNESS
CORE STRENGTH
21-15-9
around the world
alternate v-ups
* after every round 10 kb pull throughs
WOD
3 sets of:
Amrap 5′
30 db snatch
30 t2b
max wallballs
rest 2′
set 2
Amrap 5′
30 t2b
30 wallballs
max db snatch
rest 2′
set 3
Amrap 5′
30 wallballs
30 db snatch
max t2b
BURNOUT
2 ROUNDS OF:
AMRAP 5
20m farmers walk
15 air squat
20m farmers walk
10 push ups
AMRAP 5
15m overhead walk
15 plate facing burpees
15m overhead walk
10 hand release push ups
AMRAP 5
10m front rack walk
15 swings
10m front rack walk
10 half man makers
REST 1MIN B2N AMRAPS
FITNESS
STRENGTH
Every 2′ for 10′
3 front squat
go as heavy as possiple
build your way up
skill: hspu
wod
30-25-20
cal bike/row/ski
21-15-12
hspu/pike push ups/strict press with
15-12-9
burpee box jump over
BURNOUT
For Time
10 goblet reverse lunges
750m run
10 goblet reverse lunges
60 sit ups
10 goblet reverse lunges
40 kettlebell deadlift
10 goblet reverse lunges
20 hand release push ups
10 goblet reverse lunges
40 kettlebell deadlift
10 goblet reverse lunges
60 v-ups
10 goblet reverse lunges
750m run
10 goblet reverse lunges
REST 1
TABATA
-hollow
FITNESS
STRENGTH
3 rounds of:
8 stagger deadlift each leg
10 single leg split squat
rest 1′
wod
Emom 20′
1.5 hang power snatch + 5 ohs 60/40
2. 60 du-75du/120-150
3. max cals
4. rest
BURNOUT
EMOM 30
-15m tank push
-20 renegade row
-20 slam balls
-12 burpees over dumbell
-20 goblet lunges
– rest
FITNESS
STRENGTH
3 rounds of:
8 db chest presses 3” down 2” pause
6 strict pull ups
20” hollow rocks
rest 1′
skill: db squat clean
wod
3 rounds of :
5′ running clock
0-2′
250m run + max du
2′-3′
s2oh with dbs
3′-4′
max pull ups
4′-5′
db squat cleans
rest 3′ b2n rounds
BURNOUT
50-40-30-20-10
wall balls
swings
box jumps
calories row
ab-mat sit ups
FITNESS
STRENGTH
Every 2′ for 10′
3 back squat
go as heavy as possible
wod
4 Rnds of:
1 rnd DT 60/40
25 wallballs
rest 1′ b2n rounds
DT= 12 dealift
9 hang power clean
6 jerk
BURNOUT
AMRAP 10
250m run
20 box jumps
15 push ups
Rest 1
AMRAP 10
80DU/160SU
20 one arm dumbell thrusters
15 v-sit ups
AMRAP 10
20 burpees
400m/350m row
12 one arm devil press
FITNESS
STRENGTH
3 Sets of
8 split squat each leg slow tempo
8 stagger deadlift each leg with 2 dbs or kbs
rest 1′
wod
5 rounds
1′ devil press 50/35
1′ pull ups
1′ row/bike/ ski
1′ rest
* dont stop moving
FITNESS
STRENGTH
15-12-9-6
ring dips
bent over row
*hs hold wall facing for 20”
Wod
3 rounds of
25 cal row /ski/500m run
25 wall balls
rest 1′
150 du
40 box step over with one db”
BURNOUT
Complete 50 reps of all 6 movements
swings
goblet squat
box jumps
leg raises
burpees
goblet reverse lunges
300 reps total
FITNESS
STRENGTH
Every 2′ for 12′
2 snatch pull + 1 squat snatch + 1 ohs
WOD
7 sets of
3 clean jerk 80/60
6 box jumps
9 burpees over bar
12 swings
BURNOUT
EVERY 4 MIN FOR 32MIN
-250m run
20 weighted sit ups
400/350m row
-30 reverse burpees
30 ground to overhead
30 v-sit ups
FITNESS
STRENGTH
Every 2′ for 10′
4 front squat 3” pause at the bottom
build up
skill: bar muscle up /pull ups
wod
for time
4/5 rounds
250m row/ run /ski
6 bar muscle up/10 pull ups
250 m row /run /ski
6 hspu/pike push ups
BURNOUT
TABATA 8 SETS(20”-10”)
-alternating v-sit ups
REST 1MIN
TABATA 8 SETS(20”-10”)
-russian twists
REST 1MIN
DOUBLE TABATA 4 SETS(40”-20”)
-box jumps
REST 1MIN
DOUBLE TABATA 4 SETS(40”-20”)
-goblet lunges
REST 1MIN
AMRAP 14
12 Step ups
250m run
12 push ups
12 squat
FITNESS
STRENGTH
Emom 10′
1. 8 z-press
2. 8 inverted ring rows
Wod
30 cal row/ski/bike
30 t2b
30 db thrusters
rest 2′
25 db thrusters
25 t2b
25 cal row/ski/bike
rest 2′
20 t2b
20 cal row/ski/bike
20 db thrusters “
BURNOUT
21-18-15-12-9-6
wall balls
burpees
then
70-60-50-40-30-20
double unders/x2 single unders
mountain climbers
then
6-9-12-15-18-21
swings
push ups
FITNESS
STRENGTH
Every 2′ for 12′
2 clean pull+2 squat clean+2 jerk
build up
wod
Amrap 15′
250m run
5 deadlift 60/40
4 hang power clean
3 jerk
50 du/100 s.u
BURNOUT
EMOM 30
-15/12 calories row
-10 hand release push ups,10 v-sit ups
-12 single arm devil press
-12 single arm dumbell thrusters
-250m run
-REST
FITNESS
CORE STRENGTH
4 sets of
10 weighted sit ups slow eccentric legs anchored
30” side plank on bench R
30” side plank on bench L
30 russian twist
rest 1′
WOD
For time
5 rounds cindy
10 man maker
4 rounds cindy
8 man maker
3 rounds cindy
6 man maker
2 rounds cindy
4 man maker
FITNESS
STRENGTH
skill: ring muscle up
3 sets for quality:
5-6 ring dip + 10” ring support
8-10 false grip ring rows /5 jumping ring muscle up/3 ring muscle up
wod
3 sets of
Amrap 5′
4 db thrusters
6 t2b
rest 2′ b2n rounds
1 set= t2b
2 set = hspu
3 set= ring muscle up/ ring pull ups
BURNOUT
8 ROUNDS
3MIN ON-1MIN OFF
10 box jumps
10 push ups
10 weighted sit ups
10 dumbell push press
max reps burpees
FITNESS
STRENGTH
Every 1:30” for 5 sets
1 clean pull
2 squat clean
1 jerk
start 65% and build up
wod
for time
50 wallballs
100 du /200 s.u
15 deadlift 80/60
40 wallballs
100 du /200 s.u
12 deadlift 100/80
20 wallballs
100 du /200 s.u
9 deadlift 120/100
BURNOUT
FOR TIME
14-18-22-26-30
deficit reverse lunges
dumbell squat
dumbell deadlift
*after each round
250m run
30m tank push
30m tank pull
FITNESS
STRENGTH
Every 2′ for 10′
5 front squat
start 65% of 1rm
skill: jerk
wod
3 sets of:
Emom 6
1. 12-15 cal row/cal ski/cal bike
2.6 clean & jerk 60/40
3. 12-15 box jump over
rest 2′ b2n sets
BURNOUT
2 ROUNDS
AMRAP 5′
20 ground to overhead
20 russian twists
20 step ups with plate
REST 1′
AMRAP 5′
20/16 calories row
15 push ups
20 air squat
REST 1′
AMRAP 5′
10 broad jumps
15 curl and press
20 v-sit ups
REST 2′
FITNESS
STRENGTH
4 sets of:
10 floor presses
5 chin ups slow tempo
20” hollow hold
rest 1′
skill:pistols
wod
Amrap 15′
21 cal row
12 pistols
9 pull ups/6 bar muscle up
BURNOUT
EVERY 5 FOR 15′
12 box jump over
21 v-ups
30 wall balls
250m row
REST 2′
EVERY 5 FOR 15′
12 Single arm devil press
21 ab-mat sit ups
60 du/120 su
250m run
FITNESS
STRENGTH
Every 1:30” for 5 sets
1 snatch pull
2 power snatch
3 ohs
wod
10 rnds of
3 power snatch 60/40
6 burpees over bar
9 wallballs
BURNOUT
FOR TIME
buy in:25 goblet squat
21 Swings
250m run
9 hand release push ups
15 swings
500m run
15 push ups
9 swings
750m run
21 burpees over ketllebell
cash out:30 goblet lunges
REST 2′
TABATA 8 sets(20”-10″)
-alternating v-ups
-russian twists
FITNESS
STRENGTH
Every 1:30” for 5 sets
1 power clean
1 front squat
1 jerk
build up
wod
for time:
30 swings
30 front squat 60/40
30 jerk
30 front squat
30 swings
FITNESS
STRENGTH
3 sets of :
10 incline bench press
10 db chest supported rows wide grip
10 ”y” raises
rest 1:30”
skill: hspu
wod
3 sets of
Amrap 5′
12 cal row/ski
8 hspu
12 box step ups
rest 2′
BURNOUT
EVERY 4MIN FOR 32MIN
15/12 Calories row
15 slam balls
12 renegade rows
10 wall balls
FITNESS
STRENGTH
3 sets of :
3 snatch push press
5 ohs
build your way up
rest 1:30”
skill: power snatch
wod
21 hang power snatch 45/30
21 cal
21 burpees over bar
15 power snatch
21 cal
15 burpees to target
9 squat snatch
21 cal
9 double push up burpee
BURNOUT
EMOM 30′
-60 DU/120 SU
-15 swings
-20, hollow rocks,20 v-ups
-20m tank push
-10 hand release push ups,10 jumping lunges
FITNESS
STRENGTH
Every 2′ for 10′
5 deadlift
build to heavy 5 of the day
wod
2 rnds of
Amrap 8′
10 deadlift 80/60
15 t2b
20 wallballs
rest 2′
*second amrap begins with
20 wallballs
15 t2b
10 deadlift
BURNOUT
FOR TIME
1000m run
20 one arm dumbell push press(10/10)
40 burpees
REST 1′
750m run
16 one arm dumbell push press(8/8)
30 burpees over dumbell
REST 1′
500m run
12 one arm dumbell push press(6/6)
20 burpees to target
REST 1′
250m run
8 one arm dumbell push press(4/4)
10 single arm devil press
FITNESS
STRENGTH
3 sets of
6-8 strict hspu slow eccentric or pike push ups
8-10 inverted ring rows
20” 2kbs oh hold
rest 1:30”
skill: du (7′ practise)
wod
For time:
2 rounds of:
150 du/80 du with 1 s.u and 1 d.u /150 s.u
20 burpee box jump over
75 air squat
500m row
BURNOUT
AMRAP 9
30/24 Calories row
20 box jumps
10 one arm dumbell thrusters
REST 1
AMRAP 9
80 DU/160 SU
20 one arm front rack reverse lunges
10 leg raises
REST 1
TABATA 8 sets(20”on-10”off)
-hollow
-plank
FITNESS
STRENGTH
Every 2′ for 10′
5 back squat
build to a heavy 5 of the day
Skill: hang clusters
wod
For time:
21-15-9
cal row/bike/run
15-12-9
hang clusters 50/35-60/40
12-9-6
bar muscle up/c2b/ strict pull ups
BURNOUT
4 rounds
15 weighted sit ups
15 seated leg lifts
30 russian twists
20 mountain climbers
CAP 15MIN
REST 2′
AMRAP 15
500m run
40 ground to overhead(dumbell or plate)
30 push ups
20 wall balls
10 burpees
FITNESS
With a running clock
0:00-10:00
Amrap
6 deadlift 100/70
250m run
12 t2b
10:00-12:00
rest
12:00-22:00
Amrap
12 thrusters 50/35
9 hang clean
6 jerk
50 du
22:00-24:00
rest
24:00-34:00
2km bike
250m farmers carry
FITNESS
Strength
core strength
3 rounds of
10 strict t2b
20” l-sit
15 weighted sit ups
45” weighted plank
rest 1′ b2n sets
Wod
5 sets of
10 ring dips/box dips
30 air squat
10 deficit hspu/hspu/pike push ups
8 burpee box over
BURNOUT
2 ROUNDS
AMRAP 5′
10 burpee dumbell to shoulder step over
15 leg raises
20 oh lunges
REST 1′
AMRAP 5′
10 burpee box jump over
15 v-sit ups
20 front rack lunges
REST 1′
AMRAP 5′
10 burpee to target
15 weighted sit ups
20 jumping lunges
REST 2′
FITNESS
Strength
4 sets of
6 bench press
8 each side one arm row with a db or kb
Wod
Emom 20′
1. 12 cal bike
2. 7 devil press
3. 12 step over
4.rest
BURNOUT
AMRAP 15′
250m run
20m tank push
20 jumps over plate
20 russian twists
AMRAP 15′
20 box jump over
10 hand release push ups
60 DU/120 SU
20 ground to overhead
FITNESS
Strength
4×5 ohs 3” pause at the bottom
Skill: snatch
Wod
3 rounds of
10 power snatch 60/40
15 pull ups
20 wallballs 12/9
cash out: 1km run
BURNOUT
FOR TIME
50/42 calories row
40 dumbell front rack lunges
30 slam balls
20 dumbell thrusters
10 burpee to target
20 dumbell thrusters
30 slam balls
40 dumbell front rack lunges
500m run
FITNESS
Strength
3 sets of :
5 strict weighted pull ups
6 strict hspu 2” pause at the bottom
15” l-sit
3 wallwalk
rest 2′
Skill:du
Wod
3 sets of
Amrap 5′
50 du/100 singles/ 10 tries du
15 cal row or ski
10 t2b
rest 2′
BURNOUT
EMOM 21
-50 DU/100 SU
-10 S.A devil press
-12 S.A dumbell thrusters
THEN
FOR QUALITY
4 ROUNDS
20 Hollow rocks
15 v-ups
10 pike ups on row
5 seated leg lifts
FITNESS
Strength
Every 2 for 12′
12 front rack lunges increase weight each set
Wod
Buy in: 50 cal bike
then
5 rnds of:
5 clean and jerk 70/45
10 burpees over bar
15 box over
BURNOUT
AMRAP 10′
20 wall balls
20 push ups
20 v-sit ups
REST 2′
AMRAP 10′
30 ground to overhead
20 weighted sit ups
10 burpee over dumbell
REST 2′
FOR TIME
1250m run
FITNESS
STRENGTH
Every 2′ for 10′
1 clean pull
2 power clean
3 front squat
build up
wod
3 rounds of
1′ power clean 50/35
1′ hspu/hand release push ups
1′ row/bike/ski
1′ burpee pull ups/c2b/bar muscle up
1′ rest
FITNESS
CORE STRENGTH
3 sets of
30” side plank (r)
12 slow eccentric sit ups anchored legs
30” side plank (l)
6 strict t2b
rest.1:30” b2n rounds
wod
Αmrap 15′
30 one arm hang clean and jerk
20 one arm oh lunges
10 one arm devil press
BURNOUT
AMRAP 12′
15 box jump over
10 wall balls
15 swings
REST 1′
AMRAP 12′
50 DU/100 SU
10 goblet squat
15 weighted sit ups
REST 1′
tabatta 8 sets(20”on/10”off)
-hollow
FITNESS
STRENGTH
3 sets of
6-8 db bench press
10 one arm db row 2” pause at the top
skill: t2b
wod
Emom 24′
1. 20 air squat + max t2b
2. rest
3.10 cal row or 9 cal bike + max burpees to target
4.rest
*change t2b with burpees and burpees with t2b after each round
BURNOUT
2 ROUNDS OF:
AMRAP 5
250m/200m row
20 V-ups/v-sit ups
15 hand release push ups
REST 1
AMRAP 5
250m run
15 dumbell curl and press
15 dumbell squat
REST 1
AMRAP 5
15 burpee to deadlift
20 renegade rows
20 one arm overhead lunges
REST 1
FITNESS
STRENGTH
4 sets of
6 romanian deadlift
6 cyclist squat with 1/1+1/4
rest 1′
skill: snatch
wod
500m run/row/1000m bike
25 power snatch 60/40
75 du
500m run /row/1000m bike
25 clean and jerk
50 du
500m run/row/1000m bike
BURNOUT
EMOM 30′
-40 DU/80 SU
-15 wall balls
-8 half man makers
-15 box jumps
-15m tank push
-REST
FITNESS
STRENGTH
4 sets of
6-8 ring dips or regular dips
10 inverted rows slow eccentric 3”
rest 1′ b2n rounds
wod
3 sets of
A. 2′ amrap
8 devil press
max box jump over
rest 1′
B.2’amrap
20 wallballs
max step up over
rest 2′ b2n rounds
BURNOUT
‘BURNOUT CHIPPER”
FOR TIME
500m Run
30 ab-mat sit ups
24 push ups
18 Burpee broad jumps
30 Ground to overhead(plate or dumbell)
24 Leg raises
30 OH plate lunges
500m Run
30 ab-mat sit ups
24 push ups
18 Burpee broad jumps
30 Ground to overhead
24 Leg raises
30 OH plate lunges
500m Run
FITNESS
STRENGTH
4 sets of
5 back squat 3” pause at the bottom
rest 1′
skill: kipping pull ups/butterfly
wod
21-15-12-9
push jerk 60/40
pull ups
cal row
after each round 50 du
FITNESS
strength
Every 2′ for 10′
1 clean pull
1 power clean
1 jerk
build up
wod
6 sets of
15 thrusters
15 cal row/bike/250m run
rest 1′ b2n rounds
FITNESS
strength
3 sets of
8 double kb front rack cyclist squat 1+1/4
8 each leg stagger deadlift with 2 kbs
rest 1:30”
rest1:30”
skill:hspu
wod
Emom 20′
1. 60du/100 s.u
2. 10-15 hspu/pike push ups
3. max burpee box jump over
4. rest
BURNOUT
EMOM 30′(working 40”-resting 20”)
-tank push
-battle ropes
-leg raise w/feet on the row
-hollow
-plank with raising arms
FITNESS
strength
3 sets of
8 db bench press 3” down 2” pause at the bottom
12 chest supported rows 3” pause at the top
rest 1:30”
skill: Hang power clean
wod
15-12-9-12-15
wallballs 9/6
hang power cleans 50/35
pull ups
BURNOUT
AMRAP 15′
20 S.A devil press
20 v-ups
20 jumps over dumbell
20 russian twists
AMRAP 15′
20 S.A dumbell ground to overhead
20 S.A weighted sit ups
20 DU/40 SU
20 S.A dumbell floor press from hollow position
FITNESS
strength
4 sets of
10 renegade rows
20” l-sit
30” side plank R
15 weighted sit ups
30” side plank L
REST 1′
SKILL: snatch
wod
For time
500m run
21 power snatch
21 box jump over
500m run
21 ohs
21 box jump over
500m run
BURNOUT
4 ROUNDS
9 box jumps
15 push ups
21 swings
THEN
4 ROUNDS
9 burpees
15 leg raises
21 ketlebell deadlift
THEN
4 ROUNDS
250m row
250m run
FITNESS
STRENGTH
3 sets of
8 each leg front foot elevated reverse lunges
8 tempo goblet squat 3” down 2” pause at the bottom
rest 1:30”
wod
Amrap 14′
250m row/200m ski/250m run
21 swings
50 du/100 s.u
12 one arm kb push press (6/6)
BURNOUT
EVERY 3MIN FOR 36
-250m run
amrap wall balls
-15 burpees
amrap S.A dumbell thrusters
-250m run
amrap S.A dumbell lunges
-15 burpees
amrap weighted step ups
FITNESS
STRENGTH
3 set of
6-8 strict press
6-8 strict chin ups
rest 1:30”
skill: t2b
wod
4 sets of
3′ on-1′ off
2 rnds of
8 deadlift 100/70
12 t2b
max burpees over bar
BURNOUT
EMOM 30′
-15/12 calories row
-10 hollow rocks,10 v-ups,10 sit ups
-10 burpee slam balls
-40 DU/80 SU
-15 goblet squat
-REST
FITNESS
WOD
FOR TIME:
6 rounds of
15 box jumps
5 clusters 60/40
rest 5′
100 burpees to target
100 v ups
FITNESS
Strength
EMOM 12(40” on – 20″)
1. floor presses with 2 dbs from hollow position
2. around the world
3. renegade rows
WOD
Amrap 21′
15/12 cal row/ski/bike
16 db snatch
15 hspu
16 oh lunges or regular
BURNOUT
AMRAP 14min
20 sumo deadlitft
20 v-sit ups
10 burpees to front rack step ups
10 front rack Lunges
Rest 2min
AMRAP 14min
250m Run
10 S.A devil press
15 goblet squats
FITNESS
Strength
3 sets of
8 each leg front rack reverse lunges
10 bent over row with 2kbs or dbs
WOD
1mile bike/800m run/
50 t2b /rx athletes 20 bar muscle up
150 du
800m bike/ 400m run
25 t2b/ rx athletes 15 bar muscle ups
75 du
1mile bike/800m run
BURNOUT
3 sets of:
Amrap 4′
15/12 calories row
15 burpees
15 box jumps
REST 1′
THEN
3 sets of
Amrap 4′
10 half man makers
10 db squats
250m run
FITNESS
Strength
3×5 deadlift 65% increase a little bit from previous week
3×8 L seated presses
Skill: hang snatch
WOD
21-15-9
Hang snatch 40kg/30kg
burpees over bar
ohs
BURNOUT
AMRAP 9′
30 Goblet Lunges
20 push ups
10 dumbell thrusters
REST 2′
AMRAP 9′
30 goblet box step ups
20 weighted sit ups
10 dumbell hang clean and jerk
REST 2′
FOR TIME
1250m run
FITNESS
Strength
3 sets of
6-8 strict hspu
10 ”y” raises
10 chest supported rows
rest 2′ b2n sets
WOD
5 sets of
3′ amrap of
21 hand release push ups
15 swings
9 pull ups
max cal row /bike /ski
rest 1′ b2n rounds
BURNOUT
3 ROUNDS
25/20 calories row
20 wall balls
then
3 ROUNDS
15 burpee box jump over
20 db push press
then
3 ROUNDS
15 leg raises
15 db squats
FITNESS
strength
every 2′ for 10′
6 back squat 60%
skill: clean and jerk
wod
5/6 rnds of
250m run
6 clean and jerk 60/40
50 du
BURNOUT
AMRAP 30min
250m Run
20 goblet squats
20 swings
20m kettlebell drag bear crawl
20 Seated Leg Raises Over The Kettlebell
40 DU/80 SU
40 V Ups
FITNESS
with a running clock
0:00-10:00
amrap
20 wallball
12 db snatch
8 burpees over db
10:00-12:00
rest
12:00-22:00
amrap
12 step overs
10 one arm hang clean and jerk
8 t2b
22:00-24:00
rest
24:00-30:00
750m run
max burpee box jumps
FITNESS
strength
3 sets of
15 floor presses
12 t raises
rest 1:30”
wod
3 sets of
Amrap 5′
10 hspu
12 cal row/ski/bike
30 du
rest 1′ b2n
BURNOUT
Every 3min For 30min
1) 250m/200m Row/ski/bike+ 12 Burpees
2) 15 dumbell thrusters+ 75 DU/150 SU
3) 250m Run
4) 21 KB Swings + 14 KB Box Step ups
5) 20 hollow rocks+20 v-ups+20”hollow hold
FITNESS
strength
3 sets
8 split squat back foot elevated
8 deadlift 60%
rest 1:30”
wod
2 sets of :
12 thrusters 40/30
250m run
12 pull ups
rest 2′
2 sets of
12 hang clean
250m run
12 front squat
BURNOUT
For Time
2 Rounds of
20 burpees
20 lunges
40 Push ups
40 Medball Sit ups
250m Medball Run
30 Russian Twists
30 dumbell push press
FITNESS
core strength
4 sets of
15 v-ups
30” weighted plank
30 russian twists
rest 1′ b2n
wod
for time
21-18-15-12-9
swings
box jumps
BURNOUT
Amrap 10′
15 plate ground to overhead
15 db squats
20 jumps over dumbell
rest 3′
Amrap 10′
20 db step ups
16 renegade rows
15 wall balls
rest 3′
FOR TIME
1000m run
FITNESS
Strength
3 sets of
10 strict press with 2 dbs
12 chest suported rows
rest 1:30”
wod
4 rnds of
250m run
15 t2b
15 burpees
BURNOUT
Running Clock
00:00 – 10:00
50-40-30-20-10
DU/SU x 2
Sit ups
10:00-12:00
Max Reps Burpees
12:00-13:00
Rest
13:00-20:00
500m Run
Max Rounds (7 Push Up+7 Jumping Squats)
20:00-21:00
Rest
21:00-23:00
Max Reps Burpees
23:00-25:00
Plank Hold
25:00-30:00
500m Run
‘BACK ON TRACK AGAIN’
Strength
3 sets of
6-8 back squat 60%
12 each leg hip thrust
rest1:30”
wod
Amrap 14′
30 air squat
10 s2oh 40/30
20 cal row/15 cal bike/15cal ski/250 run
BURNOUT
“AMRAP 8min
12 push ups
18 Air Squats
21/18 calories row/ski/bike
Rest 2min
AMRAP 8min
12 burpees
18 lunges
250m run
Rest 2min
AMRAP 8min
12 dumbell strict press
18 v-sit ups
30 mountain climbers
FITNESS
Strength
back squat
3×3 85%
2×2 90%
Wod
18-15-12-15-18
wallballs
t2b
hang clean (40/35)
50du after every round
BURNOUT
‘BURPEE MONDAY””
A)3 Sets of
AMRAP 3min
15/12 x Cal Row
12 x Burpees Over The Row
Max Cal Row in the Remaining Time
Rest 1min Btn Sets
B) 3 Sets of
AMRAP 3min
250m Run
30 x Air Squats
Max Reps Burpees in the Remaning
Time
Rest 1min Btn Sets
C) 3 Sets of
AMRAP 3min
60 x D.U./120 x S.U.
30 x Sit ups
Max Reps Burpees To Target
in the Remaning Time
Rest 1min Btn Sets
*NO MORE REST BTN WORKOUTS
FITNESS
Strength
0:00-10:00
Find a heavy complex of
1 squat clean + 1 front squat ( drop the bar)
1 power clean + 1 jerk
10:00-12:00
rest
12:00 – 22:00
amrap
30 db snatch
30 goblet squat
30 burpee to target
30 cal bike
22:00 – 24:00
rest
24:00- 32:00
1 mile run
max thrusters 50/35
FITNESS
Strength
3 sets of
10 eagle rows
6 strict chin ups
Skill: hspu/hshold
Wod
25-20-15-10-5
cal row/ski/bike
15-13-11-9-6
hspu
rest 2′
50 t2b
BURNOUT
AMRAP 30min
250m Run
20 x S.A. DB Push Press
20 x DB Squats
20 x Seated Leg Raises Over The DB
40 x Mountain Climbers
40 x DU/80 x SU
40 x V Ups
FITNESS
Strength
In a 15′ window find 1rm deadlift
sets=10-8-6-4-2-1-1-1-1-1-1….etc
Wod
10-1
hang power snatch 40/30
box jumps
front squat
*35 du after each round
BURNOUT
EMOM x10min
1) Max Cal Row
2) Rest
Rest 2min
EMOM x 10min
1) Max Reps Burpees
2) Rest
Rest 2min
EMOM x 10min
1) Max Reps Wall Balls
2) Rest
FITNESS
Strength
4 sets
6 pause bench press
10 ”Y” raises
rest 1′
Wod
3’on – 1’off
5 *bear complex 60/40
12 t2b
max burpees over bar
stop when you reach 80 burpees
Max 6 sets
*1 power clean + 1 front squat + 1 push press
+ 1 back squat + 1 back rack thruster
BURNOUT
Every 2min For 30min
1) 10-15 x Burpee Box Jumps
2) 250m Run
3) 24/20 x Cal Row
4) 120 x DU/240 x S.U.
5) 1min Plank
FITNESS
Strength
15-12-9-6
ring dips
bent over row
*hs hold wall facing for 20”
Wod
3 rounds of
25 cal row /ski/bike
25 wall balls
rest 1′
150 du
40 box step over with one db
BURNOUT
For Time
2 Rounds of
500m Run
40 x Lunges
40 x Push ups
40 x Medball Sit ups
250m Medball Run
30 x Slamballs
30 x Russian Twists
30 x Hand Release Push ups *Touch the Ball
FITNESS
Strength
Front squat
3×5 75%
2×3 80%
Skill: butterfly pull ups/kipping pull ups
Wod
Amrap 14′
7 power clean 60/40
9 pull ups
11 push press
13 jumping squat
BURNOUT
Tabata
Row
*Rest 1min
Tabata
Push ups
*Rest 1min
KB Squats
*Rest 1min
Tabata
KB Swings
*Rest 1min
Tabata
KB Russian Twists
*Rest 1min
Tabata
Burpees
FITNESS
Strength
3 sets of
8 pendley row
10 side box step ups
rest 1′
WOD
For time:
500m run
21 cal bike
21 deadlift 120/75
21 t2b
500m run
15 cal bike
15 deadlift
15 t2b
500m run
9 cal bike
9 deadlift
9 t2b
FITNESS
Core strength
12-10-8-6
strict t2b
(x2) v-ups
After every set 30” weighted reverse plank
Wod
Emom 20′
1.15/12 cal ski/ row/ bike
2.12 hspu
3. 12 burpees to target
4. rest
BURNOUT
AMRAP 30min
10 x Single Arm DB Devil Press
20 x Push ups
30 x Air Squats
40 x Sit ups
50 x Mountain Climbers
60 x D.U/120 x S.U.
70 x DB Russian Twists
250m Run
FITNESS
Strength
4 sets of
5 bench press increase every set
8 eagle rows
rest 1′ b2n sets
Wod
4 rounds of:
21 wallballs
15 pull ups
9 power snatch 45/30
BURNOUT
Tabata
Cal Row
*Rest 1min
Tabata
DU/SU
*Rest 1min
Tabata
Push ups
*Rest 1min
Tabata
Hollow Hold
*Rest 1min
Tabata
Squat Jumps
*Rest 1min
Tabata
L Sit Hold
FITNESS
Strength
In a 10′ window find a heavy complex of
1 power clean + 1 squat clean + 1 push jerk
Wod
3’on – 1′ off
15 box jump over
12 burpees
max cal bike
stop when you complete 75/55 cal bike
(max 6 sets )
BURNOUT
AMRAP 14min
25 x Plate Ground To Overhead
20 x Plate Russian Twists
15 x Box Jumps
10 x Lunges
Rest 2min
AMRAP 14min
500m Run
20 x Sit ups
15 x Burpees
FITNESS
Strength
10-8-6-4-2
strict hspu
strict pull ups
* after every set 20” hollow hold + 2 wallwalk
Skill: kipping t2b
Wod
Amrap 15′
3 rounds of
8 devil press
16 t2b
then
2 rounds of
15 cal row or ski or bike
12 db lunges
BURNOUT
Every 2min For 30min
1) 24/20 x Cal Row
2) 100 x D.U./200 x S.U.
3) 50 x Mountain Climbers+10 x Jumping Squat
4) 250m Run
5) 90sec Plank
FITNESS
Strength
Back squat
3×4 70%
2×3 80%
Skill: hang clusters
Wod
15-12-9-6-3
hang clusters 50/35
cal bike
push press
Every 3′ perform 50 du including 0:00
BURNOUT
For Time – Cap: 30min
25-20-15-10-5
Push Ups
Air Squats
Then.
250m Run
Then,
25-20-15-10-5
KB Swings
V Ups/V Sit ups/Sit Ups
Then,
250m Run
Then,
45 x Burpees Over The KB
FITNESS
Core strength
30-20-10
v-ups
side plank rotations (R)
side plank rotations (L)
hollow rocks
WOD
2 rounds :
100 du
30 ohs 50/35
30 box over
250m farmers carry
250m run
FITNESS
Strength
4 sets of
8 each leg split squat back foot elevated
6 chin ups strict weighted if possiple
rest 1:30” b2n rounds
Wod
3 sets of:
Amrap 5′
20 cal row/bike/ski
20 hand release push ups
max complex of
3 bar muscle up+ 5 t2b
rest 2′ b2n rounds
BURNOUT
For Time
1km Run
Then,
3 Rounds of
20 x Push ups
40 x Mountain Climbers
60 x S.U/30 x DU
Then,
500m Run
Then,
3 Rounds of
15 x Reverse Burpees/Burpees
15 x Hollow Rocks/V Sit ups
60 x S.U./30 x D.U.
Then,
250m Run
FITNESS
Strength
3 sets of
12 ”y” raises
12 ”t” raises
8 bent over row
rest 1′
Wod
3 rounds:
21 front squat 60/50
15 deadlift
9 jerk
BURNOUT
AMRAP 12min
10 x S.A. DB Box Step up
20 x DB Russian Twists
30 x Reverse Lunges
Rest 3min
AMRAP 12min
250m Run
10 x Cal Row
10 x Sit ups
10 x Jumping Squats
FITNESS
Strength
Every 2′ for 10′
1 clean pull + 1 squat clean + 1 jerk
WOD
3 Rounds:
12 hang power clean 70/45
12 burpees over bar
rest 1′
3 rounds:
20 wallballs 12/9
20 box jumps
BURNOUT
Tabata
Burpees Over The DB
*Rest 1min
Tabata
S.A. DB Thrusters
*Rest 1min
Tabata
L Sit Hold
*Rest 1min
Tabata
DU/SU
*Rest 1min
Tabata
Single Leg Wall Sit/Wall Sit
FITNESS
Strength
3 sets of
8(each side) one arm row
8(each side) one arm bench press
rest 1′ b2n sets
Skill: pistols
WOD
For time:
30 Cal row /ski/bike
30 swings 32/24
3 rounds mary
20 cal row/ski/bike
20 swings
2 rounds mary
10 cal row /ski/bike
10 swings
1 round mary
*Mary = 5 hspu/5 hand release pushups + 10 pistols/10 weighted reverse lunges + 15 pull ups
BURNOUT
Every 3min For 27min
1) 250m Row+250m Run
2) 2x(15 x Push ups+15 x Air Squats)
3) 20 x Plate GTOH+ 20 x Russian Twists+Max Plank)
FITNESS
Strength
in a 10′ window find 1 rm front squat
sets:10-8-6-4-2-1-1-1
Skill: squat snatch
WOD
Amrap 7′
7 squat snatch 40/30
7 burpees over bar
7 cal bike
35 du
rest 3′
repeat
BURNOUT
AMRAP 30min
250m Run
Then,
2 Rounds of
21 x KB Swings
15 x KB Squats
9 x Burpees Over The KB
Then,
50 x D.U./100 x S.U.
Then,
2 Rounds of
21 x Sit ups
15 x KB Russian Twists(Each Side)
9 x Push ups
FITNESS
Strength
3 sets
5 deadlift 70%
12 weighted reverse lunges
rest 2′ b2n sets
WOD
3-6-9-12-15-12-9-6-3
db box step over
db power clean
burpees over bar
FITNESS
Core strength
tabata style 20”on-10”off = 8 sets
russian twists
hollow rocks
strict knees to elbows
WOD
21-18-15-12-9-6
cal row/bike/ski
t2b
*35 du after every set
BURNOUT
AMRAP 9min
3,6,9,12,15..etc
Cal Row
Burpees Over The Row
Rest 2min
AMRAP 9min
3,6,9,12,15…etc
Push ups
KB Swings
Rest 2min
AMRAP 9min
3,6,9,12…etc
Burpees
*250m Run
FITNESS
Strength
In a 10′ window find a heavy power clean
WOD
For time:
5 rounds of
20 wallballs 12/9
20 swings 32/24
Accesories
3 sets of
12 prone angels
8 arnold presses
BURNOUT
AMRAP 30min
250m Plate Run
20 x Plate Ground to Overhead
20 x Plate OH Lunges
20 x Plate Russian Twists
250m Plate OH Walk
15 x Jumping Squats
15 x Sit ups
30 x Mountain Climbers
FITNESS
Strength
3 sets of
12 ”y” raises
8 chest supported rows
30” hshold
rest 2′ b2n sets
Skill: squat snatch
WOD
Amrap 16′
12 one arm push press with a db or kb
9 box over
6 squat snatch 40/30
3 bar muscle up /3 strict pull ups + 3 push ups
BURNOUT
Tabata
Row
*Rest 1min
Tabata
Push ups
*Rest 1min
Tabata
Box Jumps
*Rest 1min
Tabata
10m Bear Walk
*Rest 1min
Tabata
Slam Balls
*Rest 1min
Tabata
Hollow Hold
FITNESS
Strength
15-12-9-6
strict ring dips
db rows with 2 dbs
*15” l-sit after every set
WOD
Every 4′ for 24′
15 cal row /ski/bike
12 hspu
9 burpees on target
BURNOUT
For Time (Cap: 30min)
50-40-30-20-10
Sit Ups
Double Unders(x2 Reps On SU)
Then
25-20-15-10-5
Burpees
*After Each set 250m Run
Then
3 Rounds of
30 x Air Squats
20 x Push ups
FITNESS
Strength
In a 10′ window find 1 rm back squat
sets: 10-8-6-4-2-1-1-1
Skill: kipping pull ups /butterfly pull ups
WOD
3 rounds of
15 cal bike
10 pull ups
5 power clean 60/40
rest 2′
3 rounds of
250m run
8 clusters 60/40
BURNOUT
AMRAP 20min
24 x S.A. DB OH Lunges
4 x S.A. DB Devil Press
24 x DB Russian Twists
4 x S.A. DB Devil Press
24 x Push ups
4 x S.A. DB Devil Press
24 x DB Squats
4 x S.A. DB Devil Press
24 x S.A. DB Push Press
4 x S.A. DB Devil Press
24 x Sit ups
*Rest 3min
1000m Run
Cap: 7min
FITNESS
With a running clock
0:00-10:00
Amrap
6 deadlift 100/70
250m run
15 t2b
10:00-12:00
rest
12:00-22:00
Amrap
12 thrusters 50/35
9 hang clean
6 jerk
22:00-24:00
rest
24:00-34:00
2km bike
100 du
250m farmers carry
FITNESS
Strength
core strength
3 rounds of
10 strict t2b
20” l-sit
15 weighted sit ups
45” weighted plank
rest 1′ b2n sets
Wod
5 sets of
10 ring dips/box dips
30 air squat
10 deficit hspu/hspu/pike push ups
8 burpee box over
BURNOUT
Tabata 8sets
Row
*Rest 1min
Tabata 8sets
Burpees to Target
*Rest 1min
Tabata 8sets
Air Squats
*Rest 1min
Tabata 8sets
Mountain Climbers
*Rest 1min
Tabata 8 sets
Shuttle Run 10m
*Rest 1min
Tabata 8 sets
Plank
FITNESS
Strength
4 sets of
6 bench press
8 each side one arm row with a db or kb
Wod
Emom 20′
1. 12 cal bike
2. 7 devil press
3. 12 step over
4. rest
BURNOUT
For Time
2 Rounds of
30 x Air Squats
60 x DU/120 x SU
30 x Sit ups
60 x DU/120 x SU
30 x Push ups
60 x DU/120 x SU
30 x Lunges
60 x DU/120 x SU
30 x V Sit ups/V ups
60 x DU/120 x SU
500m Run
FITNESS
Strength
4×5 ohs 3” pause at the bottom
Skill: snatch
Wod
3 rounds of
10 power snatch 60/40
15 pull ups
20 wallballs 12/9
cash out: 1km run
BURNOUT
AMRAP 7min
12 x Box Jumps
9 x Burpees
6 x Burpee Box Jumps
Rest 2min
AMRAP 7min
250m Run
30 x DU/60 x SU
Rest 2min
AMRAP 7min
8 x Hand Release Push ups
16 x KB Swings
32 x Mountain Climbers
FITNESS
Strength
3 sets of :
5 strict weighted pull ups
6 strict hspu 2” pause at the bottom
15” l-sit
3 wallwalk
rest 2′
Skill:du
Wod
3 sets of
Amrap 5′
50 du/100 singles/ 10 tries du
15 cal row or ski
10 t2b
rest 2′
BURNOUT
3 Sets of
AMRAP 8min
10 x Plate Russian Twists
10 x Burpees
10 x Jumping Squats
10 x Plate Sit ups
10 x Plate Ground to Overhead
Rest 2min Btn Sets
2nd Set= 20 Reps All Exercises
3nd Set= 30 Reps All Exercises
FITNESS
Strength
Every 2 for 12′
12 front rack lunges increase weight each set
Wod
Buy in: 50 cal bike
then
5 rnds of:
5 clean and jerk 70/45
10 burpees over bar
15 box over
BURNOUT
Every 2min For 30min
1) 350m/300m Row
2) 8 x S.A. DB Devil Press+ 16 x DB Squats
3) 250m Run
4) 15 x Push Ups+30 x Lunges
5) 100 x DU/200 x SU
FITNESS
Every 2 for 10
1 clean pull+1 squat clean + 1 jerk
WOD
”Fight gone bad”
3 rounds of:
1′ wallballs
1′ sumo deadlift high pull (35/25)
1′ box jumps
1′ push press(35/25)
1′ bike/air runner
1′ rest
FITNESS
core strength
3 sets of
8 each leg split squat
8 romanian deadlift
rest 1:30” b2n sets
skill: hspu
WOD
7 sets of:
10 t2b
8 hspu
6 burpees to target
BURNOUT
For Time
750m Run
Then
2 Rounds of
30 x Plate Ground to Overhead
30 x Jumps over The Plate
Then
500m Run
2 Rounds of
30 x Plate OH Lunges
30 x Plate Push ups( Plate on the Upper Back)
Then
250m Run
FITNESS
strength
4 sets of
15 v-ups
15” flutter kicks
10 around the world
10” l-sit
rest 1:30” b2n sets
wod
100 du
40 swings
30 cal bike
60 air squat
30 cal bike
40 swings
100 du
BURNOUT
30 Rounds of
5 x Burpees
4 x Push ups
3 x 2-DB Thrusters
2 x 2-DB Squats
1 x 2-DB Devil Press
*After 5 Rounds Complete
60 x DU/120 x SU+ 150m Run( Up and Down)
FITNESS
Strength
4 sets of
3 wallwalk
6 strict pull ups weighted if possible
9 strict hspu
12” l-sit
WOD
for time:
30 power snatch 40/35
1000m run
15 clean and jerk 60/40
500m run
BURNOUT
AMRAP 30min
250m Single Arm KB Suitcase Carry
30 x Push ups
30 x KB Swings
30 x Burpees Over The KB
30 x KB Squats
30 x KB Russian Twists
FITNESS
Strength
4 sets of
8 arnold presses seated position
10 bent over rows
WOD
Amrap 17′
50 wallballs
40 one arm hang clean and jerk 25/15
30 hand release push ups
20 cal row or ski or bike
10 one arm devil presses
BURNOUT
Every 5min For 20min
14/12 Cal Row
250m Run
8-10 x Burpee Box Jumps
1min Plank
1min Arch Hold
1min Hollow Hold
1min Side Plank R
1min Hip Extension Hold
1min Side Plank L
FITNESS
Strength
Every 2′ for 8′
5 front squats 65%
WOD
”frantasy land”
21-15-9
thrusters (40/30)
pull ups
then
15-12-9
thrusters ( 50/35)
c2b
then
12-9-6
thrusters (60/40)
bar muscle up
BURNOUT
AMRAP 8min
10/8 x Cal Row
8 x Burpees Over The Row
15 x Air Squats
Rest 2min
AMRAP 8min
250m Run
15 x Push Ups
20 x Mountain Climbers
Rest 2min
AMRAP 8min
40-30-20/80-60-40
D.U./S.U.
15-10-5
Sit Ups
FITNESS
with a running clock
0:00 – 8:00
Find a heavy
3 power clean + 1 jerk
8:00 – 10:00
rest
10:00 – 22:00
Amrap
3 bar muscle up/3 strict pull ups + 3 push ups
6 power clean 60/40
12 cal bike
22:00 – 24:00
rest
24:00- 32:00
1km run
30 shoulder to overhead 60/40
FITNESS
Strength
Every 3′ for 12′
8 db bench press incline
10 chest supported rows
Skill: pistols
WOD
3 Rounds of
20 box jumps
20 cal bike
rest 3′
3 rounds
50 du
10 weighted reverse burpees
16 pistols
BURNOUT
AMRAP 30min
50 x DU/100 x SU
25 x Burpees
25 x KB Lunges
25 x KB Swings
25 x Sit ups
50 x Mountain Climbers
250m One Arm KB Overhead Carry
FITNESS
Core strength
3 rounds of
20 renegade rows
20 weighted sit ups with rotation
30” weighted plank
1′ rest
WOD
For time:
40 t2b
40 hspu
40 swings
40 burpees to target
40 pull ups
BURNOUT
For Time
2 Rounds of
250m Run
30 x Air Squats
30 x Push Ups
30 x Sit ups
250m DB Run
20 x Single Arm DB Devil Press (10/10)
20 x Goblet Squats
20 x DB Russian Twists Each Side
FITNESS
Strength
4×6 back squat 60%
rest 1:30”
Skill: snatch
Wod
5 sets of:
4′ on 1’off
250m run
25 wallballs
max snatch 50/35
BURNOUT
Death By Everything
EMOM x 10min
2 x Burpees Jump To Plate
*Increase by 2 reps after each minute
1st min =2 reps
2nd min= 4 reps
3nd min= 6 reps
EMOM x 10min
3 x Calories On Row
*Increase by 3 Cals after each minute
EMOM x 10min
4 x Plate Ground To Overhead
*Increase by 4 reps after each minute
**2min Rest Between Workouts
FITNESS
Strength
15-12-9-6-3
strict hspu
push ups
*After every set 20” l-sit
WOD
For time:
30-20-10
db snatch
box over
cal row/ bike/ ski
BURNOUT
AMRAP 14min
20 x KB Swings
20 x Jump Over The KB
20 x Sit ups
250m KB Hug Carry
Rest 3min
AMRAP 14min
250m Row
5 x Burpees Over The Row
30 x D.U./60 x S.U.
250m Row
10 x Burpees Over The Row
30 x D.U./60 x S.U.
250m Row
15 x Burpees Over The Row
30 x DU/60x SU
….etc
FITNESS
Strength
3 sets of
6 deficit deadlift
12 side box step up ( 6 each leg )
rest 1:30” b2n sets
Skill: butterfly pull ups/ kipping pull ups
WOD
Amrap 16′
3 clusters 40/30
3 pull ups
30 du
* After every set increase 3 reps on clusters and
pull ups
BURNOUT
Every 2min For 32min
1) 250m Run
2) 10 x Plate OH Lunges+10 x GTOH+10 x Burpees
3) 12 x Box Jumps+ 8 x Burpee Box Jumps
4) 20 x Air Squats+ 20 x Push Ups+20 x Jumping Squats
FITNESS
Strength
Every 2′ for 10′
2 power clean + 1 push press + 1 jerk
WOD
7 rnds of:
5 deadlift 100/70
7 box jumps
9 cal bike
12 t2b
FITNESS
Core strength
3 rounds of
30” hollow hold
20 v-ups
15” L-sit
15 weighted sit ups
20” each leg hip thrust hold
rest 1′ b2n rounds
Skill: hspu/hold/
WOD
Amrap 16′
10 hspu
250m row/ski/500m bike
5 bar muscle up/5 c2b + 5 hand realease push ups
250m run
BURNOUT
2 Rounds of
500m Run
40 x Plate Ground to Overhead
30 x Plate OH Lunges
20 x Plate Russian Twists
Then with NO Rest
2 Rounds of
400m/300m Row
60 x DU/120 x SU
25 x Air Squats
20 x Sit ups
15 x Hand Release Push ups
FITNESS
Strength
3 sets of
8 strict press
6 strict pull ups
Rest 2′ b2n sets
Wod
5 rounds of
2 rounds macho man
15 wallballs
Macho man= 3 power clean + 3 front squat + 3 jerk
BURNOUT
AMRAP 14min
8 x DB Push Press
4 x Burpees Over The DB
8 x DB Front Squats
4 x Burpees Over The DB
8 x DB Thrusters
4 x Burpees Over The DB
Rest 2min
AMRAP 14min
8 x Cal Row
250m Run
16 x Cal Row
250m Run
24 x Cal Row
250m Run
….Etc
*Increase the Calories by 8
FITNESS
Strength
4×6 back squat build up
Skill: snatch
Wod
Emom 20′
1. 8 power snatch (50/35)
2. 10 burpee box jump over
3. 12 t2b + 30 du
4. rest
BURNOUT
2 Sets of
AMRAP 3min
20/16 x Cal Row
Max Reps Burpees Over The Row
Rest 1min BTN Sets
2 Sets of
AMRAP 3min
250m Run
Max Reps Plates OR DB Snatches
Rest 1min BTN Sets
2 Sets of
AMRAP 3min
2 Rnds of
15 x Push ups
15 x Air Squats
Then
Max Reps D.U./S.U.
Rest 1min BTN Sets
FITNESS
Strength
4 sets of
12 chest supported rows
8 weighted push ups 2” pause at the bottom
rest 2′ b2n sets
WOD
Amrap 7′
15 cal row/ ski /bike
15 swings
rest 2′
Amrap 7′
15 cal row/ ski/ bike
12 one arm thrusters ( 5 each hand)
rest 2′
Amrap 7′
15 cal row /ski/bike
12 one arm oh lunges ( 6 each hand )
BURNOUT
AMRAP 9min
15 x Box Jumps
12 x Air Squats
9 x Burpees
Rest 1min
AMRAP 9min
10/7 x Cal Row
12 x Push ups
8 x V Ups/Sit ups
Rest 1min
AMRAP 9min
40 x Mountain Climbers
30 x Russian Twists
20 x SlamBalls
FITNESS
Strength
Every 2′ for 12′
8 each leg front rack reverse lunges
Skill: jerk
WOD
21-15-9
Push jerk 50/35
pull ups
rest 2′
9-15-21
hang clean
burpees over bar
BURNOUT
Every 3min For 30min
1) 250m/200m Row+ 12 x Burpees Over The Row
2) 30 x Wall Balls+ 75 x DU/150 x SU
3) 250m Run
4) 21 x KB Swings + 14 x KB Box Step ups
5) 30 x Push ups+30 x Sit Ups
FITNESS
Strength
3 sets of :
10 bent over rows
12 ”y” raises
12 “t” raises
rest 2′
WOD
“NANCY”
5 Rounds of:
400m run
15 ohs 40/30
FITNESS
CORE STRENGTH
21-15-9
hip raises
weighted sit ups
*after every set 30” side plank each side
WOD
EMOM 20′
1.18 wallballs
2. 15 cal row /12 cal ski/15 cal bike
3. 10 one arm hang clean and jerk with a db + 8 one arm oh lunges(4 each side)
4.rest
BURNOUT
AMRAP 30′
20 burpee box jump over
30 ground to overhead
30 squat
24/20 calories bike/row
250m run with plate
FITNESS
Strength
5×5 strict press build up
Skill: snatch
WOD
5 rounds of
6 power snatch 60/40
15 t2b
15 box jump over
*increase 1 rep for t2b and box over each time
BURNOUT
Amrap 12′
50du/100 s.u
15 hand release push ups
15 db thrusters
20 jumps over dumbell
rest 3′
Amrap 12′
15/12 cal row
20 hollow rocks
16 renegade rows
15 wall balls
FITNESS
Strength
Every 2′ for 8′
5 deadlift build up
WOD
3 sets of
AMRAP 5′
1km bike
then in the remaining time amrap:
6 power clean 50kg/35kg
14 jumping lunges
rest 2′ b2n rounds
then
30 thrusters
BURNOUT
2 Rounds of:
30 cal row/ski
30 slamball
30 v -ups
500m run
30 lunges with a plate
30 burpees to plate
30 box jumps
100 du /200 s.u
FITNESS
Strength
12-9-6
strict pull ups
strict t2b
*5 wall walk after each round
SKILL: hspu
WOD
10-1
hspu
devil press
after each set 30 du
BURNOUT
FOR TIME
21-18-15-12
swings
hand release push ups
THEN
18-15-12-9
goblet squat
cal row
THEN
15-12-9-6
Weighted sit ups
x3 du
cash out:500m run with a plate
FITNESS
Strength
Front Squat
in a 10′ window build a heavy 5rm
Skill: Hang Power Clean
WOD
4 Rounds of
10 Hang Power Clean Rx(60kg/40kg)
15 Burpees Over The Bar
250m Run
BURNOUT
Every 2min For 30min
1) 350m/300m Row
2) 300m/250m Skierg
3) 10-15 Burpees Box Jumps
4) 250m Run
5) 100 DU/200 SJR
FITNESS
Strength
Every 2′ for 12′
8 each leg front rack lunges
increase weight after every set
WOD
30-20-10
box step over with one db
one arm hang clean and jerk
cal bike
pull- ups
tabata hollow rocks
FITNESS
Strength
3 sets of
8 strict press
12 chest supported rows
12 prone angels
rest 1′ b2n rounds
WOD
Amrap 6′
15 swings
10 hspu
5 thrusters 40/30
rest 2′
Amrap 6′
15 thrusters
10 swings
5 hspu
rest 2′
Amrap 6′
15 hspu
10 thrusters
5 swings
FITNESS
Core strength
EMOM 12′ (45” on – 15” off)
1.weighted plank
2. v-ups opposite legs
3. russian twists
4. strict t2b or leg raises
WOD
2 Rounds of
800m run
100 du
15 burpees
35 cal row ski or bike
rest 2’b2n rounds
FITNESS
Strength
Every 2′ for 8′
5 deadlift build up
WOD
21-15-9
push press 50/35
box over
front squat
cal bike
FITNESS
Strength
3 set of
12 ” y raiases ”
5 strict pull ups
10 z-press
rest 1′
WOD
4 rounds of
50 du/100s.u
15 t2b
15 hand release push ups
15 cal row/ski
FITNESS
Strength
4×6 back squat 60%
WOD
Amrap 15′
15 wallballs
10 deadlift 60/40
15 cal bike
tabata weighted hollow
FITNESS
STRENGTH
4X6 strict press
“LOREDO”
6 rounds
24 air squat
24 push ups
24 walking lunges
400m run
FITNESS
CORE STRENGTH
5 Rounds
8 V- ups
6 each leg opposite v-ups
4 open leg v-ups
30” side plank (R)
30” side plank (L)
rest 2′
WOD
Amrap 15′
15 wallballs
15 t2b
15 box jumps
FITNESS
STRENGTH
4 set of
6 bench press
10 bent over row with 2 dbs or kbs
rest 1:30
WOD
5 Rounds of:
8 hang clean and jerk 45/30
50 du
8 front squat
50 du
FITNESS
”GET BACK ON TRACK”
STRENGTH
4X6 back squat 60%
WOD
30-20-10
swings
cal bike
hand release push ups
tabata: plank
FITNESS
STRENGTH
4X5 Back squat
WOD
500m row/ 400m ski
30 t2b
30 burpee box jump over
500m row/400m ski
25 t2b
25 burpee box jump over
500m row /400m ski
20 t2b
20 burpee box jump over
FITNESS
STRENGTH
3X5 strict chin ups
3×8 each leg elevated split squat
WOD
” Helen on steroids ”
3 rounds of
800m run
30 swings 32/24
30 pull ups