Fitness
500m Row
Then...
10 Good Mornings
10 Ring Rows
5 Strict TTB
Deadlift
5-5-3-3-3-1-1-1-1 reps
Competitor
500m Row
Then...
10 Good Mornings
10 Ring Rows
5 Strict TTB
Deadlift
5-5-3-3-3-1-1-1-1 reps
Fitness
7 minute flow:
7 Russian Kettlebell Swings
7 Single arm KB Press each arm
7 Goblet squats
7 Single arm KB Bent over row each arm
Front Squat
Establish a heavy single for the day.
Strict Fran
21-15-9 reps for time of:
Thrusters (95/65)
Strict pull-ups
Competitor
7 minute flow:
7 Russian Kettlebell Swings
7 Single arm KB Press each arm
7 Goblet squats
7 Single arm KB Bent over row each arm
Front Squat
Establish a heavy single for the day.
Strict Fran
21-15-9 reps for time of:
Thrusters (95/65)
Strict pull-ups
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Dumbbell Front Squats
10 Ring Rows
5 Inch Worms
5 Burpee Broad Jumps
WOD:
4 Rounds:
800m Run
15 Pull-ups
15 Push-ups
200m Dumbbell Farmers Carry (35/25#)
15 Dumbbell Hang Squat Cleans (35/25#)
15 Burpees
**40 Minute Time Cap
Fitness
Yoga at 9 am
Open Gym from 10 am to 12 pm
Competitor
Yoga at 9 am
Open Gym from 10 am to 12 pm
Fitness
2 Rounds
400m Run
30sec Rest
10 Burpees
30sec Rest
3 Wall Walks
60sec Rest
Teams of 3
AMRAP 20
25 Kettlebell Swings (55/35)
25 Power Cleans (135/95)
25 Pull-ups
Assault bike for calories*
*One athlete at all times is on the bike generating calories. The other two athletes are working on the AMRAP with one athlete working at a time. Teams can switch out athletes at any time.
Competitor
2 Rounds
400m Run
30sec Rest
10 Burpees
30sec Rest
3 Wall Walks
60sec Rest
Teams of 3
AMRAP 20
25 Kettlebell Swings (55/35)
25 Power Cleans (135/95)
25 Pull-ups
Assault bike for calories*
*One athlete at all times is on the bike generating calories. The other two athletes are working on the AMRAP with one athlete working at a time. Teams can switch out athletes at any time.
Fitness
2 Rounds
10 Russian Kettlebell Swings
10 Goblet Squats
1 Turkish Get-up
EMOM 6
1 Front Squat
AMRAP 15
20 Kettlebell Snatch (35/25)
7 Strict Pull-up
7 Push-up
400m Run
Competitor
2 Rounds
10 Russian Kettlebell Swings
10 Goblet Squats
1 Turkish Get-up
EMOM 6
1 Front Squat
AMRAP 15
20 Kettlebell Snatch (35/25)
5 Strict Muscle-up
400m Run
Home Workouts
Warm Up:
2 Rounds:
250m Row
10 Squat Mornings
10 Med Ball Cleans
10 Bar Kips
5 Inch Worm Push-ups
WOD:
8 Minute AMRAP:
Max Distance Row
8 Minute AMRAP:
10 Air Squats
10 Med Ball Cleans (20/14#)
10 Wall Balls (20/14#)
8 Minute AMRAP:
Max Distance Row
8 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
*One Minute Rest Between Rounds
**Meet in Beast Cave
Cash Out: Gosling/Hans Abs
Tabata 1 (alternating):
Hollow Hold
Superman Hold
Tabata 2 (alternating):
Plank Hold
Abmat Situps
Fitness
EMOM 12
1st - 8 Burpees
2nd - 8 GHD Sit-ups
3rd - 8 Ring Dips
4th - 8 GHD Hip Extentions
AMRAP 20
5 Left Arm Hang DB C&J (50#/35#)
5 Right Arm Hang DB C&J
8 V-Ups
20 Wallballs (20#/14#)
Competitor
EMOM 12
1st - 8 Burpees
2nd - 8 GHD Sit-ups
3rd - 8 Ring Dips
4th - 8 GHD Hip Extentions
AMRAP 20
5 Left Arm Hang DB C&J (50#/35#)
5 Right Arm Hang DB C&J
8 V-Ups
20 Wallballs (20#/14#)
Fitness
2 Rounds
20sec Handstand Hold
2 Handstand Negatives
30sec Plank shoulder taps
100m Run
2 Rounds for time
8 Handstand Push-ups
6 Ring Dips
250m Row
200m Run
Post WOD Swole Sesh
A1) Bench Press; 4 x 2
A2) Seated Dual Dumbbell Press 4 x 10
A3) Dual Dumbbell Hammer Curl 4 x 4
5 Rounds
20sec Side Plank
20sec Forearm Plank
20sec Side Plank
*Attempt planks unbroken from side to forearm.
Competitor
2 Rounds
20sec Handstand Hold
2 Handstand Negatives
30sec Plank shoulder taps
100m Run
2 Rounds for time
8 Handstand Push-ups
6 Ring Dips
250m Row
200m Run
Post WOD Swole Sesh
A1) Bench Press; 4 x 2
A2) Seated Dual Dumbbell Press 4 x 10
A3) Dual Dumbbell Hammer Curl 4 x 4
5 Rounds
20sec Side Plank
20sec Forearm Plank
20sec Side Plank
*Attempt planks unbroken from side to forearm.
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Russian KB Swings
10 Med Ball Cleans
5 Inch Worms
WOD:
30 Minute AMRAP:
10 Kettlebell Swings (35/25#)
10 Wall Balls (20/14#)
10 Abmat Situps
10 Pushups
200m Run
Fitness
EMOM 8
1st - 35 Double Unders
2nd - 5 Strict Handstand Push-ups
3 Rounds
AMRAP 3
5 Clean & Jerk (95/65)
10 Front Rack Alternating Box Step-ups (24/20)
Rest 3 Minutes
Competitor
EMOM 8
1st - 35 Double Unders
2nd - 5 Strict Handstand Push-ups
3 Rounds
AMRAP 3
5 Clean & Jerk (95/65)
10 Front Rack Alternating Box Step-ups (24/20)
Rest 3 Minutes
Fitness
Foam roll
then
400m Run/500m Row/1000m Bike
then
2 rounds
10 alt. runners lunge
10 calf raises
Practice front scale for 5 minutes
Practice back scale for 5 minutes
Then,
Row 5,000 meters for time
or
Bike 10,000 meters
or
Run 5,000 meters
Competitor
Foam roll
then
400m Run/500m Row/1000m Bike
then
2 rounds
10 alt. runners lunge
10 calf raises
Practice front scale for 5 minutes
Practice back scale for 5 minutes
Then,
Row 5,000 meters for time
or
Bike 10,000 meters
or
Run 5,000 meters
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Lunge w/ Trunk Twist
10 Lunge + Reach
10 Russian KB Swings
5 Push-ups
WOD: w/ Partner
400m Run*
200m Sled Pull (100#)*
200m Plate Pinch Carry (25#)*
400m Sandbag Run*
200m Kettlebell Farmers Walk (55#)
*After each movement:
2 Rounds:
20 Kettlebell Swings (35/25#)
20 GHD Situps
20 Hand Release Push-ups
**40 Minute Time Cap
Fitness
Yoga at 9 am
Open Gym from 10 am to 12 pm
Competitor
Yoga at 9 am
Open Gym from 10 am to 12 pm
Fitness
3 Rounds
1 Turkish Get-up
100m Run
8 Ring Rows
8 Push-ups
8 Russian Kettlebell Swing
Easter Egg WOD
30 Minute Hoper - Teams of 3
Competitor
3 Rounds
1 Turkish Get-up
100m Run
8 Ring Rows
8 Push-ups
8 Russian Kettlebell Swing
Easter Egg WOD
30 Minute Hopper - Teams of 3
Fitness
3 Rounds
100m Run
30sec plank shoulder taps
10 Air Squats
3 Handstand negatives
AMRAP 12
4 Power Snatches (95/65)
8 Overhead Squats (95/65)
12 Alternating Back Rack Box Step-ups (95/65) (24"/20")
Competitor
3 Rounds
100m Run
30sec plank shoulder taps
10 Air Squats
3 Handstand negatives
AMRAP 12
4 Power Snatches (95/65)
8 Overhead Squats (95/65)
12 Alternating Back Rack Box Step-ups (95/65) (24"/20")
Home Workouts
Warm Up:
2 Rounds:
250m Row
10 Air Squats
5 Inch Worms
5 Push ups
WOD:
6 Rounds:
24 Air Squats
24 Push Ups
24 Lunges
500m Row
*40 Minute Time Cap
Cash Out: Gosling/Hans Abs
2 Rounds:
1 Minute Plank Hold
Rest 30 Seconds
45 Second Plank Hold
Rest 15 Seconds
30 Second Plank Hold
25 Weighted Abmat Situps
Fitness
EMOM 6
1st - 15 Russian KB Swings
2nd - 3-8 Strict Handstand Push-ups
3rd - 10 Jump Squats
For Time:
500m Row
25 Power Cleans (95/65)
25 Bar Facing Burpees
Post WOD Swole Sesh
A1) Bench Press 4 x 4
A2) Seated Dual Dumbbell Press 4 x 10
A3) Dual Dumbbell Hammer Curl 4 x 6
5 Rounds
20sec Side Plank + 20sec Forearm Plank + 20sec Side Plank
*Attempt planks unbroken from side to forearm
Competitor
EMOM 6
1st - 15 Russian KB Swings
2nd - 3-8 Strict Handstand Push-ups
3rd - 10 Jump Squats
For Time:
500m Row
25 Power Cleans (135/95)
25 Bar Facing Burpees
Post WOD Swole Sesh
A1) Bench Press 4 x 4
A2) Seated Dual Dumbbell Press 4 x 10
A3) Dual Dumbbell Hammer Curl 4 x 6
5 Rounds
20sec Side Plank + 20sec Forearm Plank + 20sec Side Plank
*Attempt planks unbroken from side to forearm
Fitness
800m Jog
then
2 Rounds
8 Banded Triceps Extentions
8 Ring Rows
8 Russian Kettlebell Swings
AMRAP 20
25 Ab Mat Sit-ups
7 Strict Pull-ups
7 Push-ups
100 Double Unders
7 Strict Pull-ups
7 Push-ups
25 Alternating Dumbbell Snatch (35/25)
7 Strict Pull-ups
7 Push-ups
Competitor
800m Jog
then
2 Rounds
8 Banded Triceps Extentions
8 Ring Rows
8 Russian Kettlebell Swings
AMRAP 20
25 GHD Sit-ups
5 Strict Muscle-ups
100 Double Unders
5 Strict Muscle-ups
25 Alternating Dumbbell Snatch (50/35)
5 Strict Muscle-ups
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Russian KB Swings
10 Box Jumps w/ Step Down
10 Air Squats
WOD: “Brit’s Marathon”
2 Rounds:
400m Run
26 Hand Release Push-ups
400m Run
26 Kettlebell Swings (35/25#)
400m Run
26 Abmat Situps
400m Run
26 Kettlebell Deadlifts (35/25#)
400m Run
26 Air Squats
400m Run
26 Box Jumps (24/20”)
*45 Minute Time Cap
Fitness
2 Rounds
10 Russian Kettlebell Swings
10 Goblet Squats
1 Turkish Get-up
EMOM 6
2 Front Squats
21-15-9-15-21
Wall Balls (20/14)
200m Run after each set
Competitor
2 Rounds
10 Russian Kettlebell Swings
10 Goblet Squats
1 Turkish Get-up
EMOM 6
2 Front Squats
21-15-9-15-21
Wall Balls (20/14)
200m Run after each set
Fitness
2 Rounds
10 Banded pull aparts
10 push-ups
10 Ring Rows
20sec hollow hold
Strict Lynne
5 Rounds for max reps of:
Bodyweight Bench Press
Max Unbroken Strict Pull-ups
4 minute rest
Competitor
2 Rounds
10 Banded pull aparts
10 push-ups
10 Ring Rows
20sec hollow hold
Strict Lynne
5 Rounds for max reps of:
Bodyweight Bench Press
Max Unbroken Strict Pull-ups
4 minute rest
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Lunge w/ Trunk Twist
10 Lunge + Reach
5 Inch Worms
5 Burpee Broad Jumps
WOD:
1 Mile Run
Then at Minute 10:
Cindy (20 Min AMRAP: 5 Pull-ups, 10 Push-ups, 15 Air Squats)
Then at Minute 32:
1 Mile Run
Fitness
Mobility with Jay at 9 am
Open Gym from 10 am to 12 pm
Competitor
Mobility with Jay at 9 am
Open Gym from 10 am to 12 pm
Fitness
EMOM 9
1st - 12 Russian GM
2nd - 8 Box Jump w/ Step Down
3rd - 30sec Plank
AVI WOD - For Time:
12 Handstand Push ups
22 Box Jump (24"/20")
19 Toes-to-bars
84 Squats
400M Run
21 Deadlifts (185#/125#)
20 GHD Sit-ups
13 Pull-ups
Competitor
EMOM 9
1st - 12 Russian GM
2nd - 8 Box Jump w/ Step Down
3rd - 30sec Plank
AVI WOD - For Time:
12 Strict Handstand Push ups
22 Box Jumps (30"/24")
19 Toes to Bar
84 Pistols (Alternating-Total)
400M Run
21 Deadlifts (225#/155#)
20 GHD Sit ups
13 Muscle Ups
Fitness
2 Rounds:
5 High pulls
5 Overhead Squats
5 Behind the neck press
5 Snatch Balance
Establish a heavy for the day of:
1 power snatch + 1 Hang Squat Snatch
21-15-9
Overhead Squats (95/65)
Push-ups
*100m Run after each round
Competitor
2 Rounds:
5 High pulls
5 Overhead Squats
5 Behind the neck press
5 Snatch Balance
Establish a heavy for the day of:
1 power snatch + 1 Hang Squat Snatch
21-15-9
Overhead Squats (115/75)
Ring Dips
*100m Run after each round
Home Workouts
Warm Up:
2 Rounds:
400m Run
10 Air Squats
10 Russian KB Swings
WOD: w/ Partner
4 Rounds:
400m Run (together)
100m KB Farmer’s Walk (55/35#) (partner 1)
100m Plate Pinch Carry (25/15#) (partner 2)
100m KB Farmer’s Walk (55/35#) (partner 1)
100m Plate Pinch Carry (25/15#) (partner 2)
400m Sandbag or Plate Run (one partner carries at a time)
200m Sled Pull (90/65#) (one partner pulls at a time)
*40 Minute Time Cap
Cash Out: Gosling/Hans Abs
Tabata 1 (alternating):
Hollow Hold
Superman Hold
Tabata 2 (alternating):
Plank Hold
Abmat Situps
Fitness
2 Rounds
10 Russian Kettlebell Swings
10 Goblet Squats
1 Turkish Get-up
EMOM 6
3 Front Squats
AMRAP 20
2 Power Cleans (115/75)
4 Front Squats (115/75)
2 Shoulder to Overhead (115/75)
200m Run
Competitor
2 Rounds
10 Russian Kettlebell Swings
10 Goblet Squats
1 Turkish Get-up
EMOM 6
3 Front Squats
AMRAP 20
2 Power Cleans (155/105)
4 Front Squats (155/105)
2 Shoulder to Overhead (155/105)
200m Run
Fitness
2 Rounds
10 Kettlebell Swings
8 V-ups
10 Push-ups or Ring Dips
2 rounds for time:
20 Alternating Dumbbell Snatch (35/25)
10 Burpees over Dumbbell
Post WOD Swole Sesh
A1) Bench Press; 4 x 6
A2) Seated Dual Dumbbell Press 4 x 10
A3) Dual Dumbbell Hammer Curl 4 x 8
5 Rounds
15sec Side Plank + 15sec Forearm Plank + 15sec Side Plank
*Attempt planks unbroken from side to forearm
Competitor
2 Rounds
10 Kettlebell Swings
8 V-ups
10 Push-ups or Ring Dips
2 rounds for time:
20 Alternating Dumbbell Snatch (50/35)
10 Burpees over Dumbbell
Post WOD Swole Sesh
A1) Bench Press; 4 x 6
A2) Seated Dual Dumbbell Press 4 x 10
A3) Dual Dumbbell Hammer Curl 4 x 8
5 Rounds
15sec Side Plank + 15sec Forearm Plank + 15sec Side Plank
*Attempt planks unbroken from side to forearm
Home Workouts
Warm Up:
4 Minutes on Rower or Bike
-Then-
2 Rounds:
10 PVC Pass Throughs
10 PVC Squat Mornings
5 Inch Worms
5 Burpee Broad Jumps
WOD:
32 Minute EMOM (4 Rounds):
Minute 1: 30 Second Plank Hold
Minute 2: 100m Run
Minute 3: 20 Abmat Situps
Minute 4: Max Cal Row
Minute 5: 30 Second Plank Hold
Minute 6: 100m Run
Minute 7: 20 Abmat Situps
Minute 8: Max Cal Bike
*Score is total Calories Rowed and Biked
Fitness
500m Row
Then...
10 Good Mornings
10 Ring Rows
5 Strict TTB
Deadlift
5-5-3-3-3-1-1-1-1
Competitor
500m Row
Then...
10 Good Mornings
10 Ring Rows
5 Strict TTB
Deadlift
5-5-3-3-3-1-1-1-1
Fitness
8 min Flow
8 Russian Kettlebell Swings
8 Goblet Squats
8 KB Push Press each Arm
20sec Tuck Hang
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 push-ups
16 minute time cap
Competitor
8 min Flow
8 Russian Kettlebell Swings
8 Goblet Squats
8 KB Push Press each Arm
20sec Tuck Hang
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 push-ups
16 minute time cap
Home Workouts
Warm Up:
4 Minutes on Rower or Bike
-Then-
2 Rounds:
10 Medicine Ball Cleans
10 Russian KB Swings
WOD:
35 Minute AMRAP:
500m Row
25 Air Squats
20 Med Ball Cleans (20/14#)
15 Wall Balls
250m Row
25 Russian KB Swings (35/25#)
20 KB Swings (35/25#)
15 Single Leg KB Deadlift (35/25#)
Fitness
Yoga at 9 am
Open Gym from 10 am to 12 pm
Competitor
Yoga at 9 am
Open Gym from 10 am to 12 pm
Fitness
2 Rounds:
200m Run
10 Banded Good Mornings
20sec Hanging Tuck Hold
Teams of 3
Team 800m Run buy in
immediately into...
50 Kettlebell Swings (55/35)
50 Calorie Assault Bike
200 Double Unders
50 Calorie Assault Bike
50 Kettlebell Swing
immediately into...
Team 800m Run Cash Out
*One person working on reps
**One person Holding Plank
***One person resting
Competitor
2 Rounds:
200m Run
10 Banded Good Mornings
20sec Hanging Tuck Hold
Teams of 3
Team 800m Run buy in
immediately into...
50 Kettlebell Swings (55/35)
50 Calorie Assault Bike
200 Double Unders
50 Calorie Assault Bike
50 Kettlebell Swing
immediately into...
Team 800m Run Cash Out
*One person working on reps
**One person Holding Plank
***One person resting
Fitness
2 Rounds:
5 High pulls
5 Overhead Squats
5 Behind the neck press
5 Snatch Balance
Establish a heavy for the day of:
1 power snatch + 2 Hang Squat Snatch
AMRAP 11
3 Strict Pull-ups
3 Push-ups
6 Overhead Squats (95/65)
9 GHD Sit-ups
Competitor
2 Rounds:
5 High pulls
5 Overhead Squats
5 Behind the neck press
5 Snatch Balance
Establish a heavy for the day of:
1 power snatch + 2 Hang Squat Snatch
AMRAP 11
3 Two Dip Muscle-up
6 Overhead Squats (135/95)
9 GHD Sit-ups
Home Workouts
Warm Up:
1 Mile Jog (easy pace)
WOD:
30 Minute Tempo Bike/Row
Every 3 Minutes: 30 Second Sprint*
Cash Out: Gosling/Hans Abs
Tabata 1 (alternating):
Hollow Hold
Superman Hold
Tabata 2 (alternating):
Plank Hold
Abmat Situps
*On 3-2-1 Go Athletes Sprint on Bike/Row for 30 seconds, and then move for 2.5 minutes at a cooldown pace until next sprint
**Score is total calories accumulated during sprint portions
Fitness
2 Rounds
8 Bent Over Dual KB Row
8 Ring Face Pulls
8 Alternating KB Reverse Lunges
EMOM 7
4 Front Squat
AMRAP 12
Calorie Row
Wall Ball (20/14)
Box Jump (24/20)
4,4,4,8,8,8,12,12,12,16,16,16,20,20,20...
Competitor
2 Rounds
8 Bent Over Dual KB Row
8 Ring Face Pulls
8 Alternating KB Reverse Lunges
EMOM 7
4 Front Squat
AMRAP 12
Calorie Row
Wall Ball (20/14)
Box Jump (24/20)
4,4,4,8,8,8,12,12,12,16,16,16,20,20,20...
Fitness
2 Rounds
100m Run
30sec Plank Shoulder Taps
4 Rounds for time:
30sec Barbell Front Rack Hold (135/95)
100m Run
Post WOD Swole Sesh
A1) Bench Press; 3 x 8
A2) Dumbbell Fly 3 x 10
A3) Dumbbell Hammer Curl 3 x 10
5 Rounds
10sec Side Plank
10sec Forearm Plank
10sec Side Plank
*Attempt planks unbroken from side to forearm.
Competitor
2 Rounds
100m Run
30sec Plank Shoulder Taps
4 Rounds for time:
30sec Barbell Front Rack Hold (165/110)
100m Run
Post WOD Swole Sesh
A1) Bench Press; 3 x 8
A2) Dumbbell Fly 3 x 10
A3) Dumbbell Hammer Curl 3 x 10
5 Rounds
10sec Side Plank
10sec Forearm Plank
10sec Side Plank
*Attempt planks unbroken from side to forearm.
Home Workouts
Warm Up:
400m Run
-Then-
2 Rounds:
10 Banded Good Mornings
10 Bar Kips
5 Inch Worms
5 Burpee Broad Jumps
WOD:
1 Mile Run
6 Rounds of ‘Cindy’ (5 Pull-ups, 10 Push-ups,15 Air Squats)
800m Run
5 Rounds of ‘Cindy’
600m Run
4 Rounds of ‘Cindy’
400m Run
3 Rounds of ‘Cindy’
200m Run
2 Round of ‘Cindy’
*45 Minute Time Cap
Fitness
3 Rounds
10 Cossack Squats
8 Push-ups
6 Jump Squats
4 Strict Handstand Push-ups
30 ft. Side shuffle each side
5 Rounds - AMRAP 4:
30 Air Squats
15 Burpees
Max 10 Meter Shuttle Runs In Time Remaining
Rest 4 Minutes Between Rounds
Competitor
3 Rounds
10 Cossack Squats
8 Push-ups
6 Jump Squats
4 Strict Handstand Push-ups
30 ft. Side shuffle each side
5 Rounds: - AMRAP 4:
30 Air Squats
15 Burpees
Max 10 Meter Shuttle Runs In Time Remaining
Rest 4 Minutes Between Rounds
Fitness
3 Rounds
10 Ring Rows w/2sec hold at top
10 Kettlebell Swings
5 Slow tempo ring dips
5 rounds for time of:
10 Strict Pull-ups
20 dumbbell snatches, alternating arms (35/25)
20 minute time cap
Competitor
3 Rounds
10 Ring Rows w/2sec hold at top
10 Kettlebell Swings
5 Slow tempo ring dips
5 rounds for time of:
2 legless rope climbs, 15 feet
20 dumbbell snatches, alternating arms (50/35)
Home Workouts
26.2 Mile Run... APRIL FOOLS!!!!
Warm Up:
400m Run
-Then-
60’ High Knees
60’ Butt Kicks
60’ High Skips
30’ Lunge and Reach
30’ Inch Worm
30’ Burpee Broad Jump
WOD:
4 Rounds:
400m Run
100m Plate Pinch Carry (25/15#)
200m Sandbag or Plate Run (35-70#)
100m KB Farmer’s Walk (55/35#)
1000m Bike or 500m Row
*45 Min Time Cap
**Wear Vest for Extra Challenge