Fitness
3 rounds with empty bar:
5 high pull
5 muscle snatch
5 hang power snatch
5 overhead squats
Build to a heavy:
3 position snatch
*high hang, hang and ground
AMRAP 9
5 snatch (115/75)
15 abmat sit-ups
Competitor
3 rounds with empty bar:
5 high pull
5 muscle snatch
5 hang power snatch
5 overhead squats
Build to a heavy:
3 position snatch
*high hang, hang and ground
AMRAP 9
5 snatch (155/105)
15 ghd sit-ups
Home Workouts
Warm Up:
8 Minute EMOM (2 Rounds):
Minute 1: 45 Second Plank Hold
Minute 2: 45 Second Side Plank Hold
Minute 3: 30 Second Hollow Hold
Minute 4: 30 Second Superman Hold
WOD:
35 Minute EMOM (5 Rounds):
Minute 1: 30 Double Unders
Minute 2: 15 Box Jumps (24/20”)
Minute 3: 10 Burpees
Minute 4: 12 Dumbbell Hang Squat Cleans (35/25#)
Minute 5: 20 Second Handstand Hold
Minute 6: 12 Dumbbell Front Squats (35/25#)
Minute 7: Max Calorie Row
Fitness
3 rounds:
10 empty bar deadlifts
20 lateral jumps
10 alt. reverse lunge
20sec plank
3 rounds
10 deadlifts (185/125)
15 toes to bar
50 double unders
Competitor
3 rounds:
10 empty bar deadlifts
20 lateral jumps
10 alt. reverse lunge
20sec plank
3 rounds
10 deadlifts (225/155)
15 toes to bar
50 double unders
Fitness
2 rounds with empty bar:
8 bent over barbell rows
8 front squats
8 strict press
3 bear complex
EMOM 7
squat clean + front squat + jerk
AMRAP 20
10 kettlebell swings (55/35)
20 wallballs (20/14)
30/24 cal row
Competitor
2 rounds with empty bar:
8 bent over barbell rows
8 front squats
8 strict press
3 bear complex
EMOM 7
squat clean + front squat + jerk
AMRAP 20
10 kettlebell swings (70/55)
20 wallballs (20/14)
30/24 cal row
Home Workouts
Warm Up:
2 Rounds:
250m Row
30 Second Plank Hold
10 Box Jumps with Step Down
10 Med Ball Cleans
10 Single Arm DB Press (5 Ea)
WOD: ‘Kobe’
5 Rounds:
24 Box Jumps (24/20”)
20 Calorie Row
18 Wall Balls (20/14#)
11 Burpees
8 Dumbbell Press (35/25#)
2 Dumbbell Man-makers (35/25#)
*45 Minute Time Cap
(Number Significances: 5x NBA Champ, Retired #24, 20x Seasons, 18x All-Star, 11x All-NBA First Team, Retired #8, 2x Scoring Champ/Finals MVP)
Fitness
2 rounds:
10 bar kips
10 box jumps w/ step down
10 ring rows
4 rounds for time
8 burpee pull-ups
16 front squats (95/65)
50 double unders
Competitor
2 rounds:
10 bar kips
10 box jumps w/ step down
10 ring rows
4 rounds for time
8 muscle-ups
16 overhead squats (95/65)
50 double unders
Fitness
3 rounds:
30sec bottom squat hold
5 jump squats
30sec row
30sec plank
5 rounds for time:
8 pike push-ups
10 single arm db push press each arm (35/25)
25/20 cal row
2min rest
Competitor
3 rounds:
30sec bottom squat hold
5 jump squats
30sec row
30sec plank
5 rounds for time:
8 handstand push-ups
10 single arm db push press each arm (50/35)
20/14 cal bike
2min rest
Home Workouts
Warm Up:
400m Run
-Then-
10 Med Ball Cleans
10 Burpees
10 Box Jumps with Step Down
10 Russian KB Swings
WOD:
25 Wall Balls (20/14#)
400m Run
25 Box Jumps (24/20”)
400m Run
25 Burpees
400m Run
25 KB Swings (35/25#)
400m Run
25 Wall Balls (20/14#)
400m Run
25 Box Jumps (24/20”)
400m Run
25 Burpees
400m Run
25 KB Swings (35/25#)
400m Run
*40 Minute Time Cap
Fitness
Open Gym
Competitor
Open Gym
Fitness
3 rounds
20 lateral jumps
10 banded good mornings
10 air squats
20sec row
Partner WOD
200 double unders
150 kettlebell swings (55/35)
100/80 calorie row
50 wallballs
100/80 calorie row
150 kettlebell swings (55/35)
200 double unders
Competitor
3 rounds
20 lateral jumps
10 banded good mornings
10 air squats
20sec row
Partner WOD
200 double unders
150 kettlebell swings (55/35)
100/80 calorie row
50 wallballs
100/80 calorie row
150 kettlebell swings (55/35)
200 double unders
Fitness
2 rounds:
10 bar kips
10 banded good morning
10 ring rows
For time:
15 burpee pull-ups
30 alt. dumbbell snatch (35/25)
40 abmat sit-ups
30 alt. dumbbell snatch (35/25)
15 burpee pull-ups
Competitor
2 rounds:
10 bar kips
10 banded good morning
10 ring rows
For time:
15 bar muscle-ups
30 alt. dumbbell snatch (50/35)
30 ghd sit-ups
30 alt. dumbbell snatch (50/35)
15 bar muscle-ups
Home Workouts
Warm Up:
2 Rounds:
250m Row
5 Burpee Broad Jumps
10 Air Squats w/ Pause
10 DB Strict Press
WOD: Hero WOD Boot Camp “Helton”
3 rounds for time of:
Row 1,000m
30 Dumbbell Hang Squat Cleans, 50/35 lbs
30 Burpees
*Time Cap 40 Minutes
Fitness
3 rounds:
30sec bottom squat hold
5 jump squats
30sec row
30sec plank
5 rounds for time:
25/20 cal row
10 dual db hang power clean (50/35)
15 wallballs (20/14) (10/9)
2min rest
Competitor
3 rounds:
30sec bottom squat hold
5 jump squats
30sec row
30sec plank
5 rounds for time:
25/20 cal row
10 dual db hang power clean (50/35)
15 wallballs (20/14) (10/9)
2min rest
Fitness
3 rounds with empty bar:
5 high pull
5 muscle snatch
5 hang power snatch
5 overhead squats
Build to a heavy:
hang snatch + 2 overhead squat
AMRAP 9
5 hang santch (95/65)
7 toes to bar
Competitor
3 rounds with empty bar:
5 high pull
5 muscle snatch
5 hang power snatch
5 overhead squats
Build to a heavy:
hang snatch + 2 overhead squat
AMRAP 9
5 hang santch (135/95)
7 toes to bar
Home Workouts
Warm Up:
8 Minute EMOM (2 rounds):
1. 30 Second Plank Hold
2. 30 Second Bottom of Squat Hold
3. 10 Single Arm DB Press (5 Each Arm)
4. 45 Seconds on Assault Bike
WOD: w/ Partner
30 Minute EMOM (6 rounds):
1. Alternating DB Snatch (Target: 8-12/partner)
2. Pull-ups (Target 8-12/partner)
3. Alternating DB Hang Clean and Jerk (Target 8-12/partner)
4. Medicine Ball Slam (Target 12-15/partner)
5. Assault Bike Calories (Target 6-12/partner)
*One Partner works for 30 seconds per interval and partners switch (I go-You go)
**Score is total reps
***Athletes can choose weights based on interval targets
Fitness
3 rounds:
10 empty bar deadlifts
20 lateral jumps
10 alt. reverse lunge
20sec plank
2 rounds
20 deadlifts (155/105)
15 burpees over bar
100 double unders
Post WOD Swole Sesh
4 rounds each; not for time:
8 ring rows
8 alt. pistols
8 barbell bent over row
8 concentration curl each arm
*All done with 3sec negative.
Competitor
3 rounds:
10 empty bar deadlifts
20 lateral jumps
10 alt. reverse lunge
20sec plank
2 rounds
20 deadlifts (225/155)
15 burpees over bar
100 double unders
Post WOD Swole Sesh
4 rounds each; not for time:
8 ring rows
8 alt. pistols
8 barbell bent over row
8 concentration curl each arm
*All done with 3sec negative.
Fitness
2 rounds with empty bar:
8 bent over barbell rows
8 front squats
8 strict press
3 bear complex
EMOM 7
squat clean + 2 front squat
AMRAP 12
21 kettlebell swings (35/25)
15 goblet squats
9 pull-ups
Competitor
2 rounds with empty bar:
8 bent over barbell rows
8 front squats
8 strict press
3 bear complex
EMOM 7
squat clean + 2 front squat
AMRAP 12
21 kettlebell swings (55/35)
15 goblet squats
9 chest to bar pull-ups
Home Workouts
Warm Up:
5 Minutes on Bike or Rower
-Then-
10 Russian KB Swings
10 Box Jumps w/ step down
10 Burpees
10 Med Ball Cleans
WOD: Hero WOD “Whitten”
5 rounds for time of:
22 Kettlebell Swings, 2/1.5 pood
22 Box Jumps, 24/20 in
Run, 400 m
22 Burpees
22 Wall Balls, 20/14 lbs
*Time Cap 40 Minutes
Fitness
Open Gym
Competitor
Open Gym
Fitness
3 rounds:
30sec bottom squat hold
60 ft. walking lunge
30sec plank
30 single unders
Teams of 3
AMRAP 25
50 air squats
50 single arm db hang clean & jerk (50/35)
100 double unders
*max calorie row
Competitor
3 rounds:
30sec bottom squat hold
60 ft. walking lunge
30sec plank
30 single unders
Teams of 3
AMRAP 25
50 air squats
50 single arm db hang clean & jerk (50/35)
100 double unders
*max calorie row
Fitness
2 rounds:
10 bar/ring kips
10 russian kettlebell swings
10 ring rows
AMRAP 20
4 strict pull-ups
8 abmat sit-ups
16 kettlebell swings (55/35)
Competitor
2 rounds:
10 bar/ring kips
10 russian kettlebell swings
10 ring rows
Nate
AMRAP 20
2 muscle-ups
4 handstand push-ups
8 kettlebell swings (70/55)
Home Workouts
Warm Up:
5 Minutes on Bike or Rower
-Then-
2 Rounds:
10 PVC Pass Thrus
10 PVC Kang Squats
5 DB Squat Cleans
5 DB Press
WOD:
-45/35 Cal Row-
21-15-9:
Dumbbell Thrusters (35/25#)
Push-ups
21-15-9:
Dumbbell Hang Squat Cleans (35/25#)
Box Jumps
21-15-9:
Dumbbell Push Press (35/25#)
Burpees
21-15-9:
Dumbbell Front Squat (35/25#)
Pull-ups
-45/35 Cal Row-
*40 Minute Time Cap
Fitness
3 rounds:
10 empty bar deadlifts
10 alt. reverse lunge
20sec scap push-ups
AMRAP 6
2 deadlifts (225/155)
4 burpees over bar
24 double unders
Post WOD Swole Sesh
4 rounds each; not for time:
8 chin-ups or ring row
8 goblet squats
8 bent over db row
8 barbell curls
*All done with 3sec negative.
Competitor
3 rounds:
10 empty bar deadlifts
10 alt. reverse lunge
20sec scap push-ups
AMRAP 6
2 deadlifts (275/185)
4 burpees over bar
24 double unders
Post WOD Swole Sesh
4 rounds each; not for time:
8 chin-ups or ring row
8 goblet squats
8 bent over db row
8 barbell curls
*All done with 3sec negative.
Fitness
2 rounds with empty bar:
8 bent over barbell rows
8 front squats
8 strict press
3 bear complex
EMOM 6:
4 Back Squat
30-20-10
single dumbbell thruster (35/25)
pull-up
row calories
Competitor
2 rounds with empty bar:
8 bent over barbell rows
8 front squats
8 strict press
3 bear complex
EMOM 6:
4 Back Squat
30-20-10
single dumbbell thruster (50/35)
chest to bar pull-up
row calories
Home Workouts
Warm Up:
5 mins on Row or Bike
-then-
10 minute flow of ‘Cindy”
5 Pullups
10 Push-ups
15 Air Squats
WOD: w/ Partner
30 Minute AMRAP
Partner 1:
500m Row
Partner 2:
5 Pullups
10 Push-ups
15 Air Squats
*Partners switch once Row is done, partner 1 picks up where partner 2 finished
**Score is rounds of row + rounds + reps of movements
Fitness
3 rounds with empty bar:
5 high pull
5 muscle clean
5 strict press
5 front squat
EMOM 8:
2 hang clean + front squat + jerk
AMRAP 8
8 hang power clean (95/65)
8 toes to bar
Competitor
3 rounds with empty bar:
5 high pull
5 muscle clean
5 strict press
5 front squat
EMOM 8:
2 hang clean + front squat + jerk
AMRAP 8
8 hang power clean (135/95)
8 toes to bar
Fitness
3 rounds:
30sec bottom squat hold
5 jump squats
30sec row
30sec plank
5 rounds for time:
20 wallball (20/14)
50 ft. medball overhead walking lunge
75 double unders
2min rest
Competitor
3 rounds:
30sec bottom squat hold
5 jump squats
30sec row
30sec plank
5 rounds for time:
20 wallball (20/14)
50 ft. medball overhead walking lunge
75 double unders
2min rest
Home Workouts
Warm Up:
2 Rounds:
250m Row
30 Second Bottom of Squat Hold
30 Second Plank Hold
10 Russian KB Swings
WOD:
35 Minute AMRAP:
500m Row
40 Air Squats
30 Kettlebell Swings (35/25#)
20 Burpees
10 Pull-ups
Fitness
Open Gym
Competitor
Open Gym
Fitness
2 rounds:
30sec row
20sec hanging tuck hold
60ft. waiters walk each arm.
Partner WOD
2 rounds for time
1,000m row
50 toes to bar
25 turkish get-ups (55/35)
Competitor
2 rounds:
30sec row
20sec hanging tuck hold
60ft. waiters walk each arm.
Partner WOD
2 rounds for time
1,000m row
50 toes to bar
25 turkish get-ups (55/35)
Fitness
2 rounds:
10 bar kips
10 box jumps w/ step down
10 ring rows
For time:
20 burpee pull-ups
100 double unders
15 burpee pull-ups
100 double unders
10 burpee pull-ups
100 double unders
Competitor
2 rounds:
10 bar kips
10 box jumps w/ step down
10 ring rows
For time:
15 muscle-ups
100 double unders
10 muscle-ups
100 double unders
5 muscle-ups
100 double unders
Home Workouts
Warm Up:
5 Minutes on Bike or Rower
-Then-
2 Rounds:
10 Lunge and Reach
10 Lunge w/ Trunk Twist
30 Second Plank Hold
20 Second Hollow Hold
WOD: (With Partner)
2000m Row
50 Abmat Situps
50 Wall Balls (20/14#)
50 Burpees
1500m Row
40 Box Jumps (24/20”)
40 Pull-ups
40 Air Squats
1000m Row
30 Push-ups
30 Med Ball Cleans (20/14#)
30 Lunges
500m Row
20 Handstand Push-ups
20 Toes-to-Bar
20 Burpee Box Jump Overs (24/20”)
*One partner working at a time
**Hand Release Push-ups for HSPU
***40 Minute Time Cap
Fitness
3 rounds:
30sec bottom squat hold
5 jump squats
30sec row
30sec plank
5 rounds for time:
15 medball squat clean (20/14)
15 air squats
25/20 cal row
2min rest
Competitor
3 rounds:
30sec bottom squat hold
5 jump squats
30sec row
30sec plank
5 rounds for time:
15 medball squat clean (20/14)
15 air squats
25/20 cal row
2min rest
Fitness
3 rounds with empty bar:
5 high pull
5 muscle snatch
5 hang power snatch
5 overhead squats
Build to a heavy:
3 hang snatch
AMRAP 8
5 power snatch (95/65)
5 overhead squat
10 abmat sit-ups
Competitor
3 rounds with empty bar:
5 high pull
5 muscle snatch
5 hang power snatch
5 overhead squats
Build to a heavy:
3 hang snatch
AMRAP 8
5 power snatch (115/75)
5 overhead squat
10 ghd sit-ups
Home Workouts
Warm Up
2 Rounds:
250m Row
5 Burpees
10 Inch Worms
10 Air Squats
10 PVC Pass Throughs
WOD (With Partner)
35 Minute AMRAP:
500m Row (Both Partners Row 500m at same time, individually)
50 Abmat Situps
40 Box Jumps (24/20”)
30 DB Thrusters (35/25#)
20 Burpees
10 Man Makers (35/25#)
*One partner working at a time after row, partners cannot work on reps until both are done the row
Fitness
3 rounds:
10 empty bar deadlifts
8 box jump with step down
10 alt. reverse lunge
20sec plank
21-15-9
deadlifts (185/125)
box jump overs (24/20)
Post WOD Swole Sesh
4 rounds each; not for time:
8 narrow grip bench press
8 kb front rack lunges
8 seated barbell press
8 ghd hip extensions
8 dual db curl to press
*All done with 3sec negative.
Competitor
3 rounds:
10 empty bar deadlifts
8 box jump with step down
10 alt. reverse lunge
20sec plank
21-15-9
deadlifts (225/155)
box jump overs (30/24)
Post WOD Swole Sesh
4 rounds each; not for time:
8 narrow grip bench press
8 kb front rack lunges
8 seated barbell press
8 ghd hip extensions
8 dual db curl to press
*All done with 3sec negative.
Fitness
2 rounds with empty bar:
8 bent over barbell rows
8 front squats
8 strict press
3 bear complex
EMOM 8:
power clean + front squat + jerk
AMRAP 12
10 chest to bar pull-ups
10 thrusters (95/65)
20/16 cal row
Competitor
2 rounds with empty bar:
8 bent over barbell rows
8 front squats
8 strict press
3 bear complex
EMOM 8:
power clean + front squat + jerk
AMRAP 12
10 chest to bar pull-ups
10 thrusters (95/65)
20/16 cal row
Home Workouts
Warm Up:
2 Rounds:
250m Row
10 Russian KB Swings
30 Second Bottom of Squat Hold
5 Inch Worms
30 Second Plank Hold
WOD:
1000m Row
21 Single Arm KB Thrusters (35/25)
21 Burpees
21 KB Swings (35/25)
500m Row
15 Single Arm KB Thrusters
15 Burpees
15 KB Swings
250m Row
9 Single Arm KB Thrusters
9 Burpees
9 KB Swings
500m Row
15 Single Arm KB Thrusters
15 Burpees
15 KB Swings
1000m Row
21 Single Arm KB Thrusters
21 Burpees
21 KB Swings
Fitness
Open Gym
Competitor
Open Gym
Fitness
2 rounds
10 banded good mornings
10 db strict press each arm
30sec row
Partner WOD
For time:
50 burpees
100 abmat sit-ups
50 burpees over rower
100 cal row
50 burpees
100 alt. dumbbell snatch (50/35)
Competitor
2 rounds
10 banded good mornings
10 db strict press each arm
30sec row
Partner WOD
For time:
50 burpees
100 abmat sit-ups
50 burpees over rower
100 cal row
50 burpees
100 alt. dumbbell snatch (50/35)
Fitness
2 rounds:
10 bar kips
10 box jumps w/ step down
10 ring rows
5 rounds for time
75 double unders
16 single kb front rack squats (55/35)
10 chest to bar pull-ups
Competitor
2 rounds:
10 bar kips
10 box jumps w/ step down
10 ring rows
5 rounds for time
75 double unders
16 single arm DB overhead squats (50/35)
6 bar muscle-ups
20 minute time cap
Home Workouts
Warm Up:
2 Rounds:
250m Row
10 Russian KB Swings
10 Box Jumps w/ Step Down
5 Inch Worms
30 Second Plank Hold
WOD:
35 Minute EMOM (5 Rounds)
40 Second Plank Hold
15 Kettlebell Swings (35/25#)
10 Burpees 12 Box Jumps
5/10/15 Pull-ups, Push-ups, Air Squats
20 Ab-mat Situps
Max Calorie Row
*Score is total Calories Rowed
Fitness
3 rounds
10 alternating reverse lunge
10 banded good mornings
10 ring rows
20sec plank
Deadlift
10-8-6-4-2
Competitor
3 rounds
10 alternating reverse lunge
10 banded good mornings
10 ring rows
20sec plank
Deadlift
10-8-6-4-2
Fitness
2 rounds:
200m run
8 bar kips
8 ring rows
30sec plank shoulder taps
8 slow tempo air squats
Half Murph
800m run
50 pull-ups
100 push-ups
150 air squats
800m run
Competitor
2 rounds:
200m run
8 bar kips
8 ring rows
30sec plank shoulder taps
8 slow tempo air squats
Half Murph
800m run
50 pull-ups
100 push-ups
150 air squats
800m run
*20#/14# vest