Fitness
3 rounds with empty bar:
5 reverse curl
5 high pull
5 muscle clean
5 hang power clean
5 strict press
Build to a heavy:
2 hang clean + 1 clean + 1 jerk
AMRAP 8
3,6,9,12... reps of:
hang power clean (115/75)
toes to bar
Competitor
3 rounds with empty bar:
5 reverse curl
5 high pull
5 muscle clean
5 hang power clean
5 strict press
Build to a heavy:
2 hang clean + 1 clean + 1 jerk
AMRAP 8
3,6,9,12... reps of:
hang power clean (155/105)
toes to bar
Fitness
3 rounds:
30sec bottom squat hold
5 jump squats
5 push-ups
30sec plank
5 rounds for time:
15 wallballs (20/14) (10'/9')
10 kettlebell swings (55/35)
500m row
2min rest
Competitor
3 rounds:
30sec bottom squat hold
5 jump squats
5 push-ups
30sec plank
5 rounds for time:
15 wallballs (20/14) (10'/9')
10 kettlebell swings (70/55)
500m row
2min rest
Fitness
Open Gym
Competitor
Open Gym
Fitness
3 rounds
30 ft. waiters walk each arm
10 banded pull aparts
10 reverse alt. lunge
Partner WOD
AMRAP 25
50 abmat sit-ups
50 kettlebell swings (55/35)
50/40 cal row
100 double unders
Competitor
3 rounds
30 ft. waiters walk each arm
10 banded pull aparts
10 reverse alt. lunge
Partner WOD
AMRAP 25
50 abmat sit-ups
50 kettlebell swings (55/35)
50/40 cal row
100 double unders
Fitness
3 rounds
10 banded pull aparts
30 ft. waiters walk each arm
8 hanging leg raises
Jerk
4 x 1
*Work up to a heavy single for the day.
For time:
30 wallballs (20/14) (10/9)
200m run
15 handstand push-ups
200m run
7 muscle-ups
200m run
15 handstand push-ups
200m run
30 wallballs (20/14) (10/9)
Competitor
3 rounds
10 banded pull aparts
30 ft. waiters walk each arm
8 hanging leg raises
Jerk
4 x 1
*Work up to a heavy single for the day.
For time:
30 wallballs (20/14) (10/9)
200m run
15 handstand push-ups
200m run
7 muscle-ups
200m run
15 handstand push-ups
200m run
30 wallballs (20/14) (10/9)
Fitness
3 rounds:
30sec bottom squat hold
30ft. waiters walk each arm
5 push-ups
30sec plank
5 rounds for time:
5 single db thrusters each arm (35/25)
10 pull-ups
20/16 calorie row
2min rest
Competitor
3 rounds:
30sec bottom squat hold
30ft. waiters walk each arm
5 push-ups
30sec plank
5 rounds for time:
5 single db thrusters each arm (50/35)
10 chest to bar pull-ups
20/16 calorie row
2min rest
Fitness
Merry Christmas
Competitor
Merry Christmas
Fitness
2 rounds
15 banded good mornings
20sec hollow hold
10 scap pull-ups
Back Squat
4 x 4 @ 03X1 tempo
3 rounds for time
20 deadlifts (155/105)
75 double unders
10 toes to bar
Competitor
2 rounds
15 banded good mornings
20sec hollow hold
10 scap pull-ups
Back Squat
4 x 4 @ 03X1 tempo
3 rounds for time
20 deadlifts (155/105)
75 double unders
10 toes to bar
Fitness
3 rounds:
3 inch worms
10 wallball squats
20sec runners lunge each side
Festival of Lights
8 rounds for time:
10 burpees - commandments
12 wall balls (20/14) - tribes of israel
40 ft. wallball walking lunge - years in the desert
Competitor
3 rounds:
3 inch worms
10 wallball squats
20sec runners lunge each side
Festival of Lights
8 rounds for time:
10 burpees - commandments
12 wall balls (20/14) - tribes of israel
40 ft. wallball walking lunge - years in the desert
Home Workouts
Warm Up:
2 Rounds:
250m Row
10 Med Ball Squat Cleans
30 Second Plank Hold
10 Runners Lunge (5 Ea. Side)
WOD:
6 Rounds:
400m Run
20 Wall Balls
500m Row
*40 Minute Time Cap
Fitness
Open Gym
Competitor
Open Gym
Fitness
3 rounds:
150m stiff leg row
150m full row
10 slow tempo air squats
20 lateral jumps
Partner WOD
AMRAP 25
25 wallballs (20/14)
50 kettlebell swings (55/35)
25 box step-ups (24/20)
50 double unders
25 burpees
50 cal row
Competitor
3 rounds:
150m stiff leg row
150m full row
10 slow tempo air squats
20 lateral jumps
Partner WOD
AMRAP 25
25 wallballs (20/14)
50 kettlebell swings (55/35)
25 box step-ups (24/20)
50 double unders
25 burpees
50 cal row
Fitness
burgner warm-up
Snatch deadlift + power snatch + hang snatch
*Establish a heavy for the day.
6 rounds for time
8 pull-ups
8 push-ups
10 alt. db snatch (35/25)
Competitor
burgner warm-up
Snatch deadlift + power snatch + hang snatch
*Establish a heavy for the day.
6 rounds for time
5 muscle-ups
10 alt. db squat snatch (50/35)
Fitness
2 rounds
15 banded good mornings
20sec hollow hold
10 scap pull-ups
Back Squat
4 x 4 @ 50X1 tempo
AMRAP 12
3 deadlifts (255/175)
9 box jumps (24/20)
27/21 calorie row
Competitor
2 rounds
15 banded good mornings
20sec hollow hold
10 scap pull-ups
Back Squat
4 x 4 @ 50X1 tempo
AMRAP 12
3 deadlifts (315/225)
9 box jumps (30/24)
27/21 calorie row
Fitness
3 rounds
10 banded pull aparts
30 ft. waiters walk each arm
8 hanging leg raises
Jerk
4 x 2
*Work up to a heavy double for the day.
2 rounds for time:
21 hand release push-ups
15 toes to bar
9 snatch (115/75)
Competitor
3 rounds
10 banded pull aparts
30 ft. waiters walk each arm
8 hanging leg raises
Jerk
4 x 2
*Work up to a heavy double for the day.
2 rounds for time:
21 handstand push-ups
15 toes to bar
9 snatch (155/105)
Home Workouts
Warm Up:
3 Minutes Bike or Row
-then-
10 Air Squats
30 Hollow Hold
30 Second Superman Hold
10 Bar Kips
WOD: w/ Partner
4k Bike (or 2k Row)
100 Lunge Pass-Thru’s (Reverse Lunge into Forward Lunge)
75 Burpees
50 Pull-ups
75 Burpees
100 Lunge Pass-Thru’s
4k Bike (or 2k Row)
*40 Minute Time Cap
**One Partner Working at a Time
Fitness
3 rounds:
8 ring rows
8 scap pull-ups
8 bar kips
20 lateral jumps
AMRAP 8
2-4-6-8-etc...
pull-ups
cleans (155/105)
Competitor
3 rounds:
8 ring rows
8 scap pull-ups
8 bar kips
20 lateral jumps
AMRAP 8
2-4-6-8-etc...
chest to bar pull-ups
cleans (185/125)
Fitness
3 rounds:
30sec bottom squat hold
30ft. waiters walk each arm
5 push-ups
30sec plank
5 rounds for time:
10 thrusters (95/65)
10 burpees over bar
75 double unders
2min rest
Competitor
3 rounds:
30sec bottom squat hold
30ft. waiters walk each arm
5 push-ups
30sec plank
5 rounds for time:
10 thrusters (95/65)
10 burpees over bar
75 double unders
2min rest
Home Workouts
Warm Up:
2 Rounds:
250m Row
10 Russia KB Swings
5 Inch Worms
30 Second Plank Hold
WOD:
5 Rounds:
500m Row
25 Box Jumps
25 Abmat Sit-ups
25 Kettlebell Swings (35/25#)
25 Burpees
Fitness
Open Gym
Competitor
Open Gym
Fitness
12 Days of Christmas
1 100M Run
2 Box Jumps (24”/20”)
3 Handstand Push Ups
4 Clean & Jerk (95#/65#)
5 Push Ups
6 Pull Ups
7 Kettlebell Swings (55#/35#)
8 Double Unders
9 Ring Dips
10 Thrusters (95#/65#)
11 Knees to Elbows
12 Pistols
Competitor
12 Days of Christmas
1 100M Run
2 Box Jumps (24”/20”)
3 Handstand Push Ups
4 Clean & Jerk (95#/65#)
5 Push Ups
6 Pull Ups
7 Kettlebell Swings (55#/35#)
8 Double Unders
9 Ring Dips
10 Thrusters (95#/65#)
11 Knees to Elbows
12 Pistols
Fitness
3 rounds:
8 ring rows
8 scap pull-ups
8 bar kips
20 lateral jumps
For time:
30 pull-ups
7 front squats (185/125)
Post WOD Swole Sesh
5 rounds not for time:
8 barbell bench press
8 deadlift
8 alt. db overhead press
8 weighted ghd hip extension
8 overhead triceps extension
*All done with 3sec negative.
Competitor
3 rounds:
8 ring rows
8 scap pull-ups
8 bar kips
20 lateral jumps
For time:
30 C2B pull-ups
7 overhead squats (185/125)
Post WOD Swole Sesh
5 rounds not for time:
8 barbell bench press
8 deadlift
8 alt. db overhead press
8 weighted ghd hip extension
8 overhead triceps extension
*All done with 3sec negative.
Home Workouts
Warm Up:
6 Minute Tempo Row (30 on, 30 off)
-then-
2 Rounds:
5 Inch Worms
20 Double Unders
30 Second Plank Hold
10 Med Ball Squat Cleans
WOD:
3 Rounds:
800m Run
10 Wall Balls (20/14#)
1,000m Row
10 Wall Balls (20/14#)
100 Double Unders
10 Wall Balls (20/14#)
*40 Minute Time Cap
Fitness
3 rounds:
30sec bottom squat hold
30ft. waiters walk each arm
5 push-ups
30sec plank
5 rounds for time:
12 alt. pistols
12 thrusters (75/55)
24cal row
2min rest
Competitor
3 rounds:
30sec bottom squat hold
30ft. waiters walk each arm
5 push-ups
30sec plank
5 rounds for time:
12 alt. pistols
12 thrusters (75/55)
24cal row
2min rest
Fitness
burgner warm-up
Snatch deadlift + 2 snatch
*Establish a heavy for the day.
10 rounds for time
3 strict pull-ups
3 push-ups
10 alt db snatch (35/25)
5 burpees
Competitor
burgner warm-up
Snatch deadlift + 2 snatch
*Establish a heavy for the day.
10 rounds for time
3 muscle-ups
5 kb snatch each arm (55/35)
5 burpees
Fitness
2 rounds
15 banded good mornings
20sec hollow hold
10 scap pull-ups
EMOM 6
1.1 back squats @ 80%
*perform one squat then pause at the top of the rep for 10 seconds before performing second.
AMRAP 10
2-4-6-8 etc...
deadlifts (225/155)
box jumps (24/20)
toes to bar
Competitor
2 rounds
15 banded good mornings
20sec hollow hold
10 scap pull-ups
EMOM 6
1.1 back squats @ 80%
*perform one squat then pause at the top of the rep for 10 seconds before performing second.
AMRAP 10
2-4-6-8 etc...
deadlifts (225/155)
box jumps (24/20)
toes to bar
Fitness
3 rounds
10 banded pull aparts
30 ft. waiters walk each arm
8 hanging leg raises
Jerk
4 x 3
*Work up to a heavy triple for the day.
3 rounds for time:
12 hand release push-ups
12 power cleans (115/75)
12 push jerks (115/75)
Competitor
3 rounds
10 banded pull aparts
30 ft. waiters walk each arm
8 hanging leg raises
Jerk
4 x 3
*Work up to a heavy triple for the day.
3 rounds for time:
12 handstand push-ups
12 power cleans (155/105)
12 push jerks (155/105)
Home Workouts
Warm Up:
2 Rounds:
250m Row
5 Inch Worms
30 Second Bottom of Squat Hold
30 Second Plank Hold
WOD:
12 Rounds:
In 2 Minutes
5 Burpees
10 Air Squats
Max Calorie Row in Time Remaining
*1 Minute Rest
**Score is total Calories Rowed
Fitness
Open Gym
Competitor
Open Gym
Fitness
3 rounds:
150m stiff leg row
10 slow tempo air squats
30sec plank shoulder tap
Partner WOD
2,000m row
30 burpees over rower
30 dual db thrusters (35/25)
800m partner run
30 dual db thrusters
30 burpees over rower
2,000m row
Competitor
3 rounds:
150m stiff leg row
10 slow tempo air squats
30sec plank shoulder tap
Partner WOD
2,000m row
30 burpees over rower
30 dual db thrusters (35/25)
800m partner run
30 dual db thrusters
30 burpees over rower
2,000m row
Fitness
2 rounds
5 barbell upright rows
5 front squats
5 high hang squat cleans
5 strict press
5 push jerk
2 power clean + squat clean
Establish a heavy for the day.
Nasty Girls
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)
Competitor
2 rounds
5 barbell upright rows
5 front squats
5 high hang squat cleans
5 strict press
5 push jerk
2 power clean + squat clean
Establish a heavy for the day.
Nasty Girls
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)
Home Workouts
Warm Up:
2 Rounds:
250m Row
10 Box Jump w/ Step Down
5 Inch Worms
30 Second Bottom of Squat Hold
WOD: “Klepto” (Push Boot Camp Version)
4 Rounds:
27 Box Jumps (24/20”)
20 Burpees
11 DB Hang Squat Cleans (35/25#)
1k Row
*40 Minute Time Cap
Fitness
2 rounds
15 banded good mornings
20sec hollow hold
10 scap pull-ups
EMOM 8
2 back squats
*Build to a heavy double for the day.
AMRAP 12
8 deadlifts (225/155)
10 toes to bar
200m run
Competitor
2 rounds
15 banded good mornings
20sec hollow hold
10 scap pull-ups
EMOM 8
2 back squats
*Build to a heavy double for the day.
AMRAP 12
8 deadlifts (225/155)
10 toes to bar
200m run
Fitness
3 rounds
10 banded pull aparts
30 ft. waiters walk each arm
8 hanging leg raises
Jerk
4 x 4
*Work up to a heavy for the day.
21-15-9
hand release push-ups
alt. dumbbell snatch (35/25)
Competitor
3 rounds
10 banded pull aparts
30 ft. waiters walk each arm
8 hanging leg raises
Jerk
4 x 4
*Work up to a heavy for the day.
21-15-9
handstand push-ups
alt. dumbbell snatch (50/35)
Fitness
3 rounds:
8 ring rows
8 scap pull-ups
8 bar kips
20 lateral jumps
AMRAP 5
10 pull-ups
50 double unders
Post WOD Swole Sesh
5 rounds each; not for time:
8 Chin-ups or Ring Row
8 db step-ups
8 bent over db row
8 kb front rack squat
8 straight bar biceps curls
*All done with 3sec negative.
**30sec rest between sets.
Competitor
3 rounds:
8 ring rows
8 scap pull-ups
8 bar kips
20 lateral jumps
AMRAP 5
10 chest to bar pull-ups
50 double unders
Post WOD Swole Sesh
5 rounds each; not for time:
8 Chin-ups or Ring Row
8 db step-ups
8 bent over db row
8 kb front rack squat
8 straight bar biceps curls
*All done with 3sec negative.
**30sec rest between sets.
Fitness
3 rounds:
30sec bottom squat hold
5 jump squats
5 push-ups
30sec plank
5 rounds for time:
15 wallballs (20/14) (10'/9')
10 box jump overs (24"/20")
300m row
2min rest
Competitor
3 rounds:
30sec bottom squat hold
5 jump squats
5 push-ups
30sec plank
5 rounds for time:
15 wallballs (20/14) (11'/10')
10 box jump overs (30/24")
300m row
2min rest
Home Workouts
Warm Up:
2 Rounds:
250m Row
30 Second Plank Hold
10 Air Squats w/ Pause
5 Inch Worms
WOD: w/ Partner “The Devil of Ramadi” (Push Version)
4 Rounds (Each):
8 Dumbbell Man Makers (35/25#)*
20 Dumbbell Deadlifts (35/25#)**
24 One-Arm Dumbbell Thrusters (35/25#)***
500m Row****
*Partner 2 Planks while Partner 1 does Man Makers
**Partner 2 Wall Sits while Partner 1 does DLs
***Partner 2 Scissor Kicks while Partner 1 does Thrusters
****Partner 2 Double-Unders while Partner 1 Rows
+Partners do 4 rounds each, switching after every movement (One Holds/One Moves)
++Score is Time + Total Double Unders Completed