WOD 17.10.19

PERFORMANCE

CONDITIONING

Teams of 2

AMRAP15

P1- Rows for Cals

P2- 5 KB Swings (60/35)  + 10 Up & Downs + 15 Slam Balls (20/14) 

-Rest 2:00-

AMRAP15

P1-Shuttle Runs (10m) 

P2- 5 Pushups + 10 Step Ups (24/20)+ 15 Medball Cleans 20/14 


*In both AMRAPs, P2 is the pace setter. P2 Completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories and runs.  


FITNESS

BURN

For time: 

5 Rounds

42 Bumper Plate Hops 

21 Bumper G2OH 

12 Jumping Pullups 


FINISHER

3 Sets 

20 Strict Hanging Knee Raises 

40 Hollow Flutter Kicks*


*Hold Bumper Above Chest with extended arms in a hollow position.

**Start finisher after BURN is finished.


WOD 16.10.19

PERFORMANCE

CONDITIONING

On a running clock perform: 

0:00-15:00

“Karen” 

For time: 

150 Wallball Shots 20/14


15:00-30:00

“Annie”

For time: 

50-40-30-20-10

Double Unders

AB Mat Situps 


FINISHER

For Quality:

2 Sets

40m Single Arm KB Farmer Walk + 20 KB Side Bends (each arm) 

-Rest 1:00 btw sets-


FITNESS

BUILD&BURN

On a running clock perform: 

0:00-15:00

3 Sets of:

20m Dual KB Front Rack Walk 

10 Dual KB Suitcase Deadlifts 

20 Alternated Russian Twists 

10 Tuck Ups 


15:00-30:00

EMOM15

Min1: 10/8 Calorie row

Min2: 10/8 Assault Bike Cals

Min3: 10 Single DB Thrusters 


FINISHER

For Quality:

2 Sets

40m Single Arm KB Farmer Walk + 20 sec Star Plank or Side plank 

-Rest 1:00 btw sets-


WOD 15.10.19

PERFORMANCE

STRENGTH

10-8-6-4-2

Half Kneeling Single Arm Landmine Press (AHAP)*

Chin Ups 

*Try to increase weight each new set. Start light and finish heavy. 


CONDITIONING

For time: 

33-22-11

Hang KB/DB Snatch 60/35

HSPU 

*400m Run btw sets (afer 33 and 22) 


FITNESS

BUILD

5 ROUNDS FQ

5 L-Sit Seated Strict Press (KB/DB) 

10 Ring Rows 

15sec Hollow Rock Hold 


BURN

For time:

200m Run

30 Burpees

200m Run 

20 Burpee Deadlifts 

200m Run

10 Devils Press 


*Light-Moderate weight.


WOD 14.10.19

PERFORMANCE

STRENGTH

4 ROUNDS FQ

4/4 Single Leg + Single Arm KB Deadlifts (Heavy) 

8/8 Waiter Squats (Heavy) 

30sec Goblet Wall Sit 

Rest 1:30 


*perform all movements with same weight.


CONDITIONING

AMRAP12

90 Double Unders 

60 Knees to Elbows 

30 Frontsquats 95/65


FITNESS

BUILD

4 ROUNDS FQ

8 Backsquats 

16 Box Hamstring Curls 

30sec Elbow Side Plank Each Side 

-rest 1:30 


BURN

2x AMRAP 


AMRAP5

750m Row

Max Effort WB Shots on remaining time.


REST 2:00


AMRAP5

750m Row

Max Effort Box Jumps on remaining time.

WOD 10.10.19

PERFORMANCE

CONDITIONING

EMOM10

Min1: AMRAP 10 Double Unders + 5 Ring Rows

Min2: 10/8 Calorie Row 


-Rest 3:00- 


EMOM10

Min1: AMRAP 10 Double Unders + 5 HSPU

Min2:10/8 Assault Bike Calories


FINISHER

2 Sets FQ

10 Barbell Bent Over Rows (2.1.2)

10 Barbell Roll Outs.


FITNESS

BURN

EMOM10

Min1: Max Effort Single Unders 

Min2: 40m Farmers Walk 


-Rest 3:00- 


EMOM10

Min1: Max Effort Single Unders 

Min2: 3 Wall Walks 


FINISHER

2 Sets FQ

10 Barbell Bent Over Rows (2.1.2)

10 Barbell Roll Outs.


WOD 08.10.19

PERFORMANCE

STRENGTH/SKILL

3 Sets FQ: 

1:00 Hollow Rocks 

& choose one: 

15 Slow Tuckups on Rower 

or

15 Kneeling Ring Fall Outs


CONDITIONING

2 ROUNDS OF: 

AMRAP3

Max Calorie Row 

-REST30sec -

AMRAP3

Max Bench Press 115/75

-REST30sec-

AMRAP3

Max Wall Ball Shots 20/14 

-REST30sec-


FITNESS

BUILD

3 Sets FQ: 

10 DB Renegade Row + Pushup 

1:00 Plank on KB/DBs


-rest 1:30- 


BURN

2 ROUNDS OF: 

AMRAP3

Max Single Unders 

-REST30sec -

AMRAP3

Max DB Push Press 

-REST30sec-

AMRAP3

Max Ring Rows 

-REST30sec-


WOD 03.10.19

PERFORMANCE

STRENGTH/SKILL

4 Sets FQ:

3/3 Turkish Get Ups 

15 Body Rows (2.1.2) 

25 Weighted Situps 

-rest as needed- 


FINISHER

Teams of 3

In 10 minutes Accumulate as many 

Assault Bike Calories as possible. 


*P1 Works, P2 & P3 rests.


FITNESS

BUILD

4 Sets FQ:

3/3 Turkish Get Ups 

15 Body Rows (2.1.2) 

25 KB Side Bends (Each side) 

-rest as needed- 


BURN

EMOM10 

Min1: Max Effort Up&Down Box Jumps

Min2: Rest


WOD 02.10.19

PERFORMANCE

STRENGTH

3 Sets for quality:

5/5  Rear Foot Elevated Split Squat 

15  Bench/Box Hamstring Curls

-Rest 1:30-


CONDITIONING

For time: 

21-15-9

DB/KB Snatch 60/35

Wall Ball Shots 20/14

into..

9-15-21

RIng Dips 

Calorie Row


FITNESS

BUILD 

3 Sets for quality: 

10 Backsquats*

20 Banded Hamstring Curls (Floor Facing) 

-rest 1:30- 


*Moderate weight, rest 1:30 btw sets. 


BURN

For time: 

30 Ab Mat Situps 

100 Single Unders 

30 Tuck Ups 

100 Single Unders 

30 Hang Knee Raises 

100 Single Unders


WOD 30.09.19

PERFORMANCE

STRENGTH/SKILL

10 Minutes to Build: 

1 Power Clean + 1 Front Squat + 1 Thruster


CONDITIONING

AMRAP16

200m Run

10 Frontsquats (135/95)

200m Run

7 Hang Power Clean “

200m Run

5 Power Cleans “


FITNESS

BUILD  

EMOM10

5 Dual KB Suitcase Deadlift (Heavy) 


*Every Odd minute, perform a Max Hollow Rock Hold the remaining time. 


BURN

AMRAP7

7 Goblet Box Step Ups 

14 KB Swings 

21 Jumping Jacks 


*Rest 2:00 & repeat.


WOD 27.09.19

PERFORMANCE

CONDITIONING

Test #8

“YoYo”

EMOM as long as possible..

7 Thrusters 45/35

5 Burpees Over the Bar

3 Pullups 


FINISHER *

For time: 

200m Run

into..

3 ROUNDS

15 Deadlifts 185/135

50 Double Unders 

into..

200m Run


*Perform Finisher, if you finish before 20min. 

 


FITNESS

BURN

4 Rounds 

For Max Reps: 

1:00 Russian KB Swings 

1:00 Box Jumps 

1:00 Plate OH Lunges 

1:00 Assault Bike 

1:00 Rest 


FINISHER

2-3 Sets

2/2 Turkish Get UPs 

8/8 Single Arm KB Floor Press 

10/10 KB Side Bends 


WOD 26.09.19

PERFORMANCE

CONDITIONING

Teams of 2

For time: 

75/50 Calorie Row

60 Handstand Pushups 

400m Medball Run 

60 Handstand Pushups 

75/50 Calorie Row 



FINISHER

EMOM9

Min1: Max Effort Weighted Plank (Bumper)

Min2: Max Effort Russian Twists (Bumper) 

Min3: REST 


FITNESS

BURN

Teams of 2

For time: 

60/45 Calorie Row

60 HR Pushups 

400m Run 

60 DB Push Press 

60/45 Calorie Row 


FINISHER

EMOM9

Min1: Max Effort Elbow plank

Min2: Max Effort Russian Twists 

Min3: REST


WOD 25.09.19

PERFORMANCE

STRENGTH

4 Sets for quality:

6/6 Front Rack Box Step Ups (1.1.2) 

12 Barbell Pendlay Rows (1.1.2) 

-Rest 1:30-


*Abovee knee height, as heavy as possible. 


CONDITIONING

E2MOM10

10 Squat Cleans 115/75

Max Box Jumps 24/20


FITNESS

BUILD 

4 Sets FQ: 

6/6 Goblet Box Step Ups 

60 Hollow Body Flutter Kicks 


-rest 60sec- 


BURN

AMRAP10

10 Walking Lunges 

20 Russian KB Swings (Mod-Heavy) 

30 Single Unders 


WOD 24.09.19

PERFORMANCE

STRENGTH/SKILL

EMOM12

Min1: 45sec Hammer Curls

Min2: 45sec Floor Press

Min3: 45sec Hollow Body Flutter Kicks (weighted) 


*Use same DB/KBs for each movement. 


CONDITIONING

For time: 

3 Rounds

400m Run

20 Burpees 

10 Pullups 


FITNESS

BUILD

E2MOM12

1 Wall Walk*

3 Banded Strict Pullups 

5 HR Pushups 


*Slow and controlled,modify to high feet shoulder taps x10. 


BURN

For time: 

3 Rounds

200m Run

20 Up & Downs 

20 KB Sumo Deadlift High Pulls (Moderate)


WOD 20.09.19

PERFORMANCE

STRENGTH

Test #5,#6,#7

On a running clock Teams of 3 gather and perform using only one bar: 


From 0:00 to 12:00 

Find 1RM Backsquat each (Test #5) 


From 12:00-15:00 

Full rest and deload bar


From 15:00-25:00 

Find 1RM Strict Press each (Test #6) 


From 25:00-28:00 

Full rest and deload bar


From 28:00-40:00 

Find 1RM Deadlift each (Test #7)


FITNESS

BUILD 

DB/KB Bench Press

10-10-10-10-10

*Perform 5 Bent Over Row for each arm after each set. 


BURN

AMRAP15

500m Row 

300m Run 

10/8 Assault Bike Calories