Fitness
3 rounds:
4 runners lunge each side
10 banded good mornings
20sec plank
20 lateral jumps
2 rounds for time:
50 kettlebell swings (55/35)
40 burpees
30 thrusters (45/35)
20 front rack lunge (45/35)
100 double unders
Competitor
3 rounds:
4 runners lunge each side
10 banded good mornings
20sec plank
20 lateral jumps
2 rounds for time:
50 kettlebell swings (55/35)
40 burpees
30 thrusters (45/35)
20 front rack lunge (45/35)
100 double unders
Fitness
3 rounds:
8 split squats each leg
20sec hollow hold
8 ring rows
4 rounds for time:
16 alt. pistols
16 push-ups
16 abmat sit-ups
Competitor
3 rounds:
8 split squats each leg
20sec hollow hold
8 ring rows
4 rounds for time:
16 alt. pistols
16 handstand push-ups
16 GHD sit-ups
16 minute time cap
Home Workouts
Warm Up:
2 Rounds:
200m Run
30 Second Plank Hold
8 Dumbbell Strict Press
8 Slow Tempo Ring Rows
WOD: Modified “Hotshots 19”
6 Rounds:
30 Air Squats
19 Dumbbell Power Cleans (35/25#)
7 Pull-ups
400m Run
*40 Minute Time Cap
**Weighted Vest for Bonus Cool Points
Fitness
3 rounds:
15sec single arm plank each arm
10 scap pull-ups
10 push-ups
EMOM 8
Odd - 2 power clean + 1 jerk
Even - 8 burpees over barbell
For time:
25 chest to bar pull-ups
50/40 calorie row
15 chest to bar pull-ups
50/40 calorie row
10 chest to bar pull-ups
50/40 calorie row
17 minute time cap
Competitor
3 rounds:
15sec single arm plank each arm
10 scap pull-ups
10 push-ups
EMOM 8
Odd - 2 power clean + 1 jerk
Even - 8 burpees over barbell
For time:
20 bar muscle-ups
50/40 calorie row
10 bar muscle-ups
50/40 calorie row
5 bar muscle-ups
50/40 calorie row
17 minute time cap
Fitness
3 rounds:
30 ft. death march (no dumbbells)
10 air squats
100m row
3 burpees
AMRAP 20
18 wallballs (20/14)
18 alt. db snatch (35/25)
18 single db alt. reverse lunge (35/25)
50 double unders
Competitor
3 rounds:
30 ft. death march (no dumbbells)
10 air squats
100m row
3 burpees
AMRAP 20
18 wallballs (20/14)
18 alt. db snatch (50/35)
18 single db alt. reverse lunge (50/35)
50 double unders
Home Workouts
Warm Up:
3 Minutes on Rower
-then-
2 Rounds:
10 Russian KB Swings
30 Second Plank Hold
10 Air Squats (w/ Pause)
3 Burpee Broad Jumps
WOD:
4 Stations (8 Minute AMRAPs)
Station 1:
Max Calorie Row
Station 2:
21-15-9
Kettlebell Swing (35/25#)
Push-up
Station 3:
21-15-9
Sandbag Squat Clean
Burpee Over Sandbag
Station 4:
20 Second Plank Hold
20 Mountain Climbers
20 Second Hollow Hold
20 Flutter Kicks
20 Ab-mat Sit-up
*1 Minute Rest Between Stations
**Athletes Can Start at Any Station
Fitness
2 rounds:
5 strict high pulls
5 strict high hang muscle clean
5 front squats
5 tall cleans
EMOM 7
3 position snatch
*Building to a heavy for the day.
AMRAP 8
4,8,12,16,20...
right arm db push press (35/25)
left arm db push press (35/25)
abmat sit-up
Competitor
2 rounds:
5 strict high pulls
5 strict high hang muscle clean
5 front squats
5 tall cleans
EMOM 7
3 position snatch
*Building to a heavy for the day.
AMRAP 8
4,8,12,16,20...
right arm db push press (50/35)
left arm db push press (50/35)
ghd sit-up
Fitness
3 rounds:
30 ft. death march (no dumbbells)
10 air squats
100m row
3 burpees
Jackie
For time:
1,000m row
50 thrusters (45/35)
30 pull-ups
Competitor
3 rounds:
30 ft. death march (no dumbbells)
10 air squats
100m row
3 burpees
Jackie
For time:
1,000m row
50 thrusters (45/35)
30 pull-ups
Home Workouts
Warm Up:
2 Rounds:
200m Run
30 Second Plank Hold
5 Burpee Broad Jumps
10 Single Arm DB Press (5 Ea)
WOD:
4 Rounds:
800m Run
12 Pull-ups
12 Dumbbell Floor Press (35/25#)
12 Dumbbell Plank Rows (35/25#)
12 Burpee Over Dumbbells
*40 Minute Time Cap
Fitness
Open Gym
Competitor
Open Gym
Fitness
3 rounds:
30sec plank
30 ft. duck walk
5 slow tempo ring rows
Partner WOD
ARMAP 25:
20 burpee box jump overs (24/20)
40 air squats
60 abmat sit-ups
2 rope climbs
Competitor
3 rounds:
30sec plank
30 ft. duck walk
5 slow tempo ring rows
Partner WOD
ARMAP 25:
20 burpee box jump overs (24/20)
40 air squats
60 abmat sit-ups
2 rope climbs
Fitness
3 rounds:
30 ft. death march (no dumbbells)
10 air squats
100m row
3 burpees
For time:
100 wallballs (20/14) (10'/9')
1,000m row
800m run
Competitor
3 rounds:
30 ft. death march (no dumbbells)
10 air squats
100m row
3 burpees
For time:
100 wallballs (20/14) (10'/9')
1,000m row
800m run
Home Workouts
Warm Up:
3 Minutes on Rower
-then-
2 Rounds
30 Second Plank Hold
10 Air Squats
10 Box Jump w/ Step Down
WOD: Modified “Hidalgo”
3k Row
-Rest 2 Minutes-
20 Dumbbell Hang Squat Cleans (35/25#)
20 Box Jumps (24/20”)
20 Plate Overhead Walking Lunges (35/25#)
20 Box Jumps (24/20”)
20 Dumbbell Hang Squat Cleans (35/25#)
-Rest 2 Minutes-
3k Row
*45 Minute Time Cap
Fitness
2 rounds:
5 strict high pulls
5 strict high hang muscle clean
5 front squats
5 tall cleans
EMOM 10
1 hang snatch
*Building to a heavy for the day.
AMRAP 8
8 toes to bar
8 alt. dumbbell snatch (50/35)
Competitor
2 rounds:
5 strict high pulls
5 strict high hang muscle clean
5 front squats
5 tall cleans
EMOM 10
1 hang snatch
*Building to a heavy for the day.
AMRAP 8
8 toes to bar
8 alt. dumbbell snatch (70/50)
Fitness
3 rounds:
8 split squats each leg
20sec hollow hold
8 ring rows
4 rounds for time:
15 burpee box step-over
10 dual db shoulder to overhead (35/25)
15 pull-ups
Competitor
3 rounds:
8 split squats each leg
20sec hollow hold
8 ring rows
4 rounds for time:
8 dual db burpee box step-over (50/35)
10 dual db shoulder to overhead
15 chest to bar pull-ups
15min time cap
Fitness
2 rounds
10 banded good mornings
10 alt. reverse lunge
20sec tuck hang
Deadlift
6 x 3 @ 80-85% |20X1 tempo.
AMRAP 12
25/20 cal row
15 abmat sit-ups
10 front squats (95/65)
Competitor
2 rounds
10 banded good mornings
10 alt. reverse lunge
20sec tuck hang
Deadlift
6 x 3 @ 80-85% |20X1 tempo.
AMRAP 12
20/14 cal bike
15 ghd sit-ups
10 front squats (135/95)
Fitness
3 rounds:
15sec single arm plank each arm
10 scap pull-ups
10 push-ups
EMOM 8
Odd - 2 power clean + 1 jerk
Even - 7 burpees over barbell
4 rounds for time:
6 burpee pull-ups
10 push press (95/65)
100 double unders
15 minute time cap
Competitor
3 rounds:
15sec single arm plank each arm
10 scap pull-ups
10 push-ups
EMOM 8
Odd - 2 power clean + 1 jerk
Even - 7 burpees over barbell
4 rounds for time:
6 muscle-ups
10 handstand push-ups
100 double unders
15 minute time cap
Fitness
Open Gym
Competitor
Open Gym
Fitness
3 rounds:
10 jump squats
30sec plank
200m run
Partner WOD
2 rounds for time:
50 wallballs (20/14) (10/9)
50 sit-ups
800m partner run
50 sit-ups
50 wallballs
Competitor
3 rounds:
10 jump squats
30sec plank
200m run
Partner WOD
2 rounds for time:
50 wallballs (20/14) (10/9)
50 sit-ups
800m partner run
50 sit-ups
50 wallballs
Fitness
3 rounds:
10 deadlift (45/35#)
10 scap push-ups
5 cal row
Partner Valentine's WOD
10 rounds for time:
5 deadlifts (225/155)
10 burpees over rower
15/12 calorie row
*You go I go
Competitor
3 rounds:
10 deadlift (45/35#)
10 scap push-ups
5 cal row
Partner Valentine's WOD
10 rounds for time:
5 deadlifts (225/155)
10 burpees over rower
15/12 calorie row
*You go I go
Home Workouts
Warm Up:
4 Minutes on Assault Bike or Rower
-then-
2 Rounds:
30 Second Plank Hold
8 DB Strict Press
10 Calf Raises
WOD: (w/ Partner)
30 Rounds:
25 Double Unders
10/8 Assault Bike Calories
10 Dumbbell Hang Squat Cleans (35/25#)
*I go you go style
**40 Minute Time Cap
Fitness
3 rounds:
15sec single arm plank each arm
10 scap pull-ups
10 push-ups
EMOM 8
Odd - 1 hang power snatch + power snatch
Even - 6 burpees over barbell
4 rounds for time:
15 push-ups
200m run
14 alt dumbbell snatch (35/25)
15 minute time cap
Competitor
3 rounds:
15sec single arm plank each arm
10 scap pull-ups
10 push-ups
EMOM 8
Odd - 1 hang power snatch + power snatch
Even - 6 burpees over barbell
4 rounds for time:
7 muscle-ups
200m run
14 alt dumbbell snatch (50/35)
15 minute time cap
Fitness
3 rounds:
30 ft. death march (no dumbbells)
10 air squats
100m row
3 burpees
AMRAP 15
22/17 cal row
16 goblet squats (55/35)
10 single kb hang clean (55/35)
Competitor
3 rounds:
30 ft. death march (no dumbbells)
10 air squats
100m row
3 burpees
AMRAP 15
22/17 cal row
16 goblet squats (70/55)
10 single kb hang clean (70/35)
Home Workouts
Warm Up:
400m Run
-then-
2 Rounds:
30 Second Plank Hold
20 Jump Ropes
10 Ring Rows
WOD: ‘Scooter’ w/ Partner
35 minute AMRAP:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
*One athlete performs a full round, then next athlete goes (I-go-you-go Relay style)
Fitness
2 rounds:
5 strict high pulls
5 strict high hang muscle clean
5 front squats
5 tall cleans
EMOM 10
1 power clean
*Building to a heavy for the day.
AMRAP 8
4,8,12,16,20 reps of:
burpee to target
toes to bar
Competitor
2 rounds:
5 strict high pulls
5 strict high hang muscle clean
5 front squats
5 tall cleans
EMOM 10
1 power clean
*Building to a heavy for the day.
AMRAP 8
4,8,12,16,20 reps of:
burpee to target
toes to bar
Fitness
3 rounds:
8 split squats each leg
20sec hollow hold
8 ring rows
4 rounds for time:
12 alt. single db box step-ups (35/25)(24/20)
14 alt. single arm db hang c&j (35/25)
16 pull-ups
then...
50 abmat sit-up cash out
Competitor
3 rounds:
8 split squats each leg
20sec hollow hold
8 ring rows
4 rounds for time:
12 alt. single db box step-ups (50/35)(24/20)
14 alt. single arm db hang c&j (50/35)
16 chest to bar pull-ups
then...
50 GHD sit-up cash out
Fitness
Open Gym
Competitor
Open Gym
Fitness
2 rounds
up dog
down dog
30 single unders
30sec bike
Teams of 3
For time:
75 cal bike
75 burpees
225 double unders
75 burpees
75 cal bike
Competitor
2 rounds
up dog
down dog
30 single unders
30sec bike
Teams of 3
For time:
75 cal bike
75 burpees
225 double unders
75 burpees
75 cal bike
Fitness
3 rounds:
30 ft. death march (no dumbbells)
10 air squats
100m row
3 burpees
10 rounds for time:
200m row
15 wallballs (20/14) (10/9)
20 minute time cap
Competitor
3 rounds:
30 ft. death march (no dumbbells)
10 air squats
100m row
3 burpees
10 rounds for time:
200m row
15 wallballs (20/14) (10/9)
20 minute time cap
Home Workouts
Warm Up:
500m Row
-then-
2 Rounds:
“Cindy”
WOD:
1,500m Row
25 Pull-Ups
50 Push-Ups
75 Air Squats
750m Row
25 Pull-Ups
50 Push-ups
75 Air Squats
750m Row
25 Pull-Ups
50 Push-Ups
75 Air Squats
1,500m Row
*40 Minute Time Cap
**Athletes Can Partition Reps
Fitness
2 rounds:
5 strict high pulls
5 strict high hang muscle snatch
5 overhead squats
5 tall snatches
EMOM 10
1 power snatch
*Building to a heavy for the day.
AMRAP 8
15 hang power snatch (75/55)
10 toes to bar
Competitor
2 rounds:
5 strict high pulls
5 strict high hang muscle snatch
5 overhead squats
5 tall snatches
EMOM 10
1 power snatch
*Building to a heavy for the day.
AMRAP 8
15 hang power snatch (75/55)
10 toes to bar
Fitness
3 rounds:
8 split squats each leg
20sec hollow hold
8 ring rows
4 rounds for time:
30 alternating goblet lunge (55/35)
60 ft. right arm farmers carry (55/35)
60 ft. left arm farmers carry
8 strict pull-ups
then...
50 abmat sit-ups
Competitor
3 rounds:
8 split squats each leg
20sec hollow hold
8 ring rows
4 rounds for time:
30 alternating goblet lunge (70/55)
60 ft. right arm farmers carry (70/55)
60 ft. left arm farmers carry
8 strict chest to bar pull-ups
then...
50 GHD sit-ups
25 minute time cap
Home Workouts
Warm Up:
500m Row
-then-
2 Rounds:
10 Lunge and Reach
10 Lunge w/ Trunk Twist
5 Burpee Broad Jumps
WOD:
30 Minute AMRAP:
21-15-9
Burpee Box Jump Overs
Dumbbell Hang Squat Cleans (35/25#)
-then-
500m Row
Fitness
3 rounds:
10 banded good mornings
20sec plank
5 slow tempo deadlift (45/35)
Deadlift
4 x 3 @ 80-85% |20X1 tempo.
AMRAP 8
12 russian kettlebell swings (55/35)
50 double unders
Competitor
3 rounds:
10 banded good mornings
20sec plank
5 slow tempo deadlift (45/35)
Deadlift
4 x 3 @ 80-85% |20X1 tempo.
AMRAP 8
12 russian kettlebell swings (70/55)
50 double unders
Fitness
3 rounds:
15sec single arm plank each arm
10 scap pull-ups
10 strict press (45/35)
EMOM 8
Odd - 1 power clean + 2 push jerk
Even - 5 burpees over barbell
5 rounds for time:
10 push-ups
5 right arm db shoulder to overhead (50/35)
5 left arm db shoulder to overhead (50/35)
200m run
15 minute time cap
Competitor
3 rounds:
15sec single arm plank each arm
10 scap pull-ups
10 strict press (45/35)
EMOM 8
Odd - 1 power clean + 2 push jerk
Even - 5 burpees over barbell
5 rounds for time:
5 muscle-ups
5 right arm db shoulder to overhead (70/50)
5 left arm db shoulder to overhead (70/55)
200m run
15 minute time cap
Fitness
Open Gym
Competitor
Open Gym
Fitness
3 rounds
150m row
10 medball squat cleans
20sec hollow hold
Partner WOD
2,000m row buy in
3 rounds
40 wall balls (20/14)
40 burpees
40 toes to bar
2,000m row cash out
Competitor
3 rounds
150m row
10 medball squat cleans
20sec hollow hold
Partner WOD
2,000m row buy in
3 rounds
40 wall balls (20/14)
40 burpees
40 toes to bar
2,000m row cash out