WOD 231117

EMOM 12’:
1 Squat Snatch Start from 60% add 5% Every 2 Set

EMOM 15’:
1st: 12-­18 Cal Row
2nd:  8­-12 Cal Ski Erg
3rd: 30’’ Hollow Position

WOD 211117

OHS From the ground 
7-­7-­7-­7
3RFT
20 C2B Pull Up
20 Burpees
15 OHS @45@30

WOD 201117

Power Clean
5-­5-­5-­5-­5

EMOM 16’:
Odd: 8-­12 Box Jump 70/60
Even: C&J (tng) @60@40

WOD 161117

Hand Stand  Walk Practice

In 8’ Accumulate max mt Hs Walk

AMRAP 14’
300mt Run
14 Kb STOH (7+7) @24/16

WOD 131117

EMOM 14’
1: 4-­6 Deadlift 100/80kg
2: 5-­7 Pull Up

5 RFT
21 Wall Ball
15 Box Jump
9 T2B

WOD 091117

In 15’ Find 1RM of:
1 Squat Snatch + 1 Hang Squat Snatch

In team of 3, perform

3 RFT:
500mt Row
15 Burpees Box Jump Over
9 Ohs @60/40kg
Cap 18’
Ogni atleta parte da una stazione diversa e dovrà fare tre giri completi; si ruota soltanto quando tutte e 3 le stazioni sono state liberate

WOD 081117

In 15’ build 3 RM of Deadlift

4 RFT:
10 Deadlift @100/80kg
15 T2b
200mt Run

WOD 071117

4 Rounds:
1’: Max Rep Cal Ski Erg
1’: Rest
1’: Max Pull Up
1’: Rest
1’: Max Lunge
1’: Max Rep Axle Clean @47/27kg

WOD 061117

in 15’ find 1Rm of:
1 squat clean + 1 hang squat clean

Amrap 12’:
3 strict hspu
6 pistol
9 c2b
30 du

WOD 051117

"Andy"
For Time:
25 Thrusters @50/35kg
50 Box Jump
75 Deadlift
1.5-mile Run
75 Deadlift
50 Box Jump
25 Thrusters

WOD 041117

hand stand walk tech
in 15’ accumula max mt hswalk
27-21-15-9
burpees
push jerk@50/35kg

WOD 031117

Every 2’ for 14’:
3 Position Squat Clean ( High Hang + Hang + Floor)

3 RFT:
10 C2b
15 Squat Clean@60/40kg
20 Box Jump

WOD 011117

for time:
60 sit up
50 pull up
40 t2b
30 air squat
20 strict ring dip
10 bar mu

WOD 021117

Amrap 7’:
8 Sdhp@50/35kg
4 Hspu

Amrap 7’:
10 Cal Ski Erg
6 Ghd

Amrap 7’:
12 Lunges
8 Wall Ball

Rest 3’ each amrap

WOD 311017

Every 2’ For 14’:
3 Position Snatch @60%(High Hang + Hang + Floor)

In Couple Perform:
Double Randy: 150 Snatch @35/20 kg

WOD 301017

4 Rounds:
1’: Max Cal Row
1’: Rest
1’: Max Push Up
1’: Rest
1’: Max Du
1’: Rest
1’: Axle Thruster@47/27kg
1’: Rest

WOD 271017

In 15' accumulate max rep of deficit hspu
amrap 14':
300m run
20 aswing@24/16kg
20 sit up

WOD 291017

"KEV"
Amrap 26' in couple:
6 Deadlift @130/90kg
9 Syncro Bar Facing Burpees
9 Bar Mu
100mt Run with partner carry

WOD 281017

120 Du
60 C2b
120 Du
60 Hang Power Snatch

WOD 261017

For time:
60 Pistol
50 Wall Ball
40 Box Jump
30 Deadlift @80/60kg
20 Power Clean
10 Front Squat

WOD 251017

EMOM 30':
1': 14/16 Cal Row
2': 12/14 Back Ext
3': 8/10 Squat Jump
4': 6/8 Db Kb Push Press@24/16kg
5': 20'' Hollow

WOD 241017

EMOM 10':
3 Strict Pull Up + 6 Push Up Hand Release

3' On/3' Off:
13 Burpees Over The Bar + Max Rep Hang Power Clean @60/40kg

WOD 211017

42 Wall Ball
21 Back Squat@80/60kg
30 Wall Ball
15 Front Squat
18 Wall Ball
9 Ohs 

WOD 201017

20' to find 1RM of Push Jerk

3 RFT:
6 Hspu
12 Pull Up
18 Air Squat

CROSSFIT ENDURANCE 201017

1000mt Row
40 Thruster 30/20
750mt Row
30 Thruster
500mt Row
20 Thruster
250mt Row
10 Thruster
500mt Row
20 Thruster
750mt Row
30 Thruster
1000mt Row
40 Thruster

WOD 191017

Tabata Kb Snatch@32/24kg

Tabata Du

Tabata Clean@50/35kg

Tabata Ghd

1' Rest Between each

CROSSFIT ENDURANCE 171017

1000 m row
40 power snatch 35/25
25 burpees
1000 m row
20 power snatch
25 burpees
1000 m row
10 power snatch
25 burpees

WOD 171017

Emom 8’
-Even: 3 Rope Climb
-Odd: 10 Box Jump

Emom 8’
-Even: 8 T2b
-Odd: 10 Burpees

Emom 8’
-Even: 10 Cal Ski Erg
-Odd: 10 Pistol

Rest 3’ Every Emom

WOD 161017

Emom until you fail, in couple:
7 Pull Up
7 Thrusters @40/25kg
In you fail you con restart, but in your minute rest you must perform 30”plank

WOD 141017

3RFT
1500mt Run
20 OHS #45 #30
30 Lunges with plate #20 #10

wod 131017

In 15' find 5RM of Power Snatch (tng)

AMRAP 13'
8 Power Snatch
80 Double Unders
15 C2B/Pull up

CROSSFIT ENDURANCE 121017

Amrap 35’:
10
12
14
16
18
..............
Cal row
Db kb thruster 16/12
Perform 1 rope climb each set

WOD 121017

Every 3' For 15'
6Front Squat +2 Push Jerk 75% of Push Jerk

4RFT
10 Box Jump Over
6 Push Jerk #60#40

WOD 111017

Find 5RM of Power Clean (tng) in 15'

In couple Amrap 15':
25 Power Clean @60 @40
25 T2B

CROSSFIT ENDURANCE 101017

2000 m ski erg
40 burpees
40 Am swing 32/24
20 burpees
20 Am swing
10 burpees
10 Am swing
2000 m ski erg

WOD 101017

AMRAP 8'
Max Cal Row

Rest 3'

AMRAP 8'
12 Double Kb Thrusters @20/12
24 Sit Up

Rest 3'
Amrap 8'
10 DL @80 @60
12 Burpee

WOD 091017

8x25mt Sprint with partner

4RFT
21 Russian Swing
15 Chin Up
9 HSPU

WOD 031017

in 15' find 1 rm of the complex
1 power clean1 hang power clean1 hang squat cleanin

couple 1 round each one
14' Amrap
3 squat clean @60/40
6 burpees bj over

CROSSFIT ENDURANCE 021017

1000 m row
500 m row
250 m row
500 m row
1000 m row
Rest 2’ each set
Amrap 10’:
50 d.u
10 t2b

WOD 021017

Find max rep of pull up in 1 set
3' Rest
3x70% of of max pull up

AMRAP 12'
1 Arm stoh (10+10) @24/16
20 Lunge with plate

WOD 011017

Seven rounds of:
•7 Handstand push-ups
•135 pound Thruster – 7 reps
•7 knees to elbows
•245 pound Deadlift – 7 reps – For time
•7 Burpees
•7 Kettlebell swings – 2 pood
•7 Pull-Ups

WOD 300917

Wanna be hero wod 1
AMRAP 8'
25 Lat burpees
25 T2B
25 Hang power clean #50/35
25 STOH

Wanna be hero wod 2
Buy in: 10 HSPU
3 RFT:
15 Wall Ball
15 Box jump over

Cash out 10 HSPU

CROSSFIT ENDURANCE 260917

4 x 2' on/2' off
20 cal row
Max Rep burpees otr
Then:
60 oh walk oh lunges 20/15
30 push press 40/25
15 strict hspu

CROSSFIT ENDURANCE 250917

2000 m row 24/26
1000 m row 28/30
500 m row Max effort
3' rest each set
Amrap 10':
10 thruster 40/25
10 pull up

WOD 290917

5 Rounds
30''on/2' off
Max rep front squat #50/35

9RFT
2 PC #70
7 C2B Pull up

WOD 280917

EMOM 12'
1-6 STOH @70% from the ground
2-10-15 Ring row with false grip

6RFT
7HSPU
12 T2B
17 Russian swing

WOD 270917

EMOM 36'
1-10-15 CAL ROW
2- 10-14 bURPEES
3- 6-10 DL 100/70
4 8-12 Cal ski erg
5-60-80 Double unders6- Rest

WOD 260917

Every 2'30'' for 12'30''3 Power snatch tng+ 3 Hang power snatchStart from 60% of ps and add weight

14' AMRAP
1 Round each one
7 OHS 45/30
7 Lateral burpees

WOD 250917

 20'' HS walk practice

Angie
100 Pull up
100 Push up
100 sit up
100 air squat

WOD 240917

"Garrett"
3RFT
75 Air squat
25 Ring push up
25 Pull up

WOD 230917

4x10-15 weighted GHD sit up
2RFT
1500 M Run
30 Thrusters #40/25

WOD 210917

3 RFT in couple
30 HSPU
40 T2B
30 Pistol squat
60 Sit up

WOD 200917

Every 3’ for 15’
6 Power Clean + 6 Front Squat Star from 50% and add weight each set

AMRAP 15’:
6 HPC @60 @40
12 Push Up
18 Air squat

WOD 191917

Every 2’ for 12’3 Push press + 4 Push jerk 75%of push press

3Rounds
3’AMRAP 3’REST
8 Bj over
12 Am swing 32/24

WOD 180917

EMOM 12’:
1st: 7-10 Deadlift 100/70kg
2nd: 14-17 Wall Ball

5RFT
20 Burpees
10 C2B

WOD 170917

"Ship"
9 RFT:
7 Squat Clean @80/60kg
8 Burpees Box Jump @70/60cm 

WOD 160917

4x 1’ On/30'' Off
-Farmer Carry
-Back Ext

Amrap 14’:
20 Air Squat
15 Hang Power Snatch @40/25kg
30 Cal Ski Erg

WOD 150917

Every 2’30'' for 12’30'':
2 C&J @90%

8 RFT:
9 MedBall Clean
36 Du

WOD 140917

20’ Ring Muscle Up Technique

4 RFT:
7 Cluster@60/40kg
7 Ring Mu 

WOD 130917

Every 2’30 for 12’30:
2 Squat Snatch @90%

Emom 20’:
1st: 10/12 Cal Row
2nd: 12/14 Ghd Sit Up
3rd: 8/10 Power Snatch @50/30kg
4th: 30'' Plank 

CROSSFIT 120917

4x4 Skin The Cat

3 RFT:
10 Deadlift@ 120/90kg
10 Pull Up

Rest 4’

3 RFT:
20 Wall Ball
20 T2b 

CROSSFIT ENDURANCE 110917

Amrap 5':
500 m row
Max reps wall ball
Rest 3'
Amrap 5':
500 m row
Max reps burpees
Rest 3'
Amrap 5':
500 m row
Max reps Mb clean
Rest 3'
Amrap 5':
500 m row
Max reps Mb sit up

WOD 110917

Front Squat:
8@50%
6@60%
4@70%
2@80% 
Work on heavy front squat

4x 45'' On/15'' Off
Kb Snatch
Burpee
Lunges

WOD 100917

20' Amrap:
10 Push Press @50/30kg
10 A.Swing @24/16kg
10 Box Jump

WOD 090917

EMOM 14’:
Even: 5 Deadlift @50%
Odd: 5 Pendlay Row @50%

Amrap 20’:
10 Ring Row
15 Burpee
20 K2C
25 Air Squat
30 Sit Up

WOD 080917

Every 2’30” for 15’:
3 Power Clean + Push Jerk @80%

5 RFT:
4 Squat Clean @80/60kg
3 Ring Mu
200mt Run

WOD 070917

Rope Climb Technique 

Tabata A. Swing 
Tabata Rope Climb
Tabata Plank
Tabata Cal Row
Tabata Push Up

CROSSFIT ENDURANCE 060917

EMOM 15':
1st: 10-15 Cal Row
2nd: 12-16 Wall Ball
3rd: 20'' Hollow Pos

5' Rest

EMOM 15':
1st: 8-12 Pull Up
2nd: 8-13 Cal Ski Erg
3rd: 20'' Superman Pos

WOD 060917

Every 2’30” for 15’:
3 Squat Snatch @80%

3’ On/3’ Off for 3 Rounds:
3 Ohs@60/35kg
30 Du

WOD 050917

EMOM 15’:
1st: 6 Strict Pull Up
2nd: 10 Floor Pess
3rd: Max Kipping Hspu

Rest 5’

EMOM 15’:
1st: 6 Strict Ring Dip
2nd: 10 Axle Bar Shoulder Press@37/22kg
3rd: Max Kipping Pull Up

WOD 040917

Every 2’30” for 15’:
2 Front Squat@90%

15-12-9
Push Press @50/30kg
C2b
Lateral Burpees
V-Up

WOD 030917

"Jordan"
100 A. Swing @24/16kg
100 Sit Up
100 Air Squat
100 Push Up

WOD 020917

20’ Practice Hand Stand Push Up

2’ On / 2’ Off for 20’
5 Deadlift @100/80
5 Lateral Burpees
20 Du 

CROSSFIT ENDURANCE 010917

8 X 1' ON / 1' OFF:
Max Cal Row

EMOM 20'
1st: 1-2 Rope Climb
2nd: 10-14 Am Swing
3rd: 10-12 Box Jump Over
4th: 30'' Hollow Pos
5th: Rest 

WOD 010917

Every 2’30'' for 12’30'':
1 Power Clean with 3'' pause in receiving position + 1 Push Jerk
1 Power Clean with 5'' pause in receving position + 1 Push Jerk 

5 RFT:
15 Wall Ball
12 Push Up Hand Release
9 Power Clean @70/50kg

WOD 310817

In a running clock for 30':
From
1-3: Max Sec Hollow Pose
3-6: Max Strict Pull Up
6-9: Max Cal Row
9-12: Max Strict Hspu
12-15: Max Sec Superman Pose
15-18: Max Rope Climb
18-21: Max Back Extension
21-24: Max Cal Ski Erg
24-27: Max Ghd Sit Up
27-30: Max Box Jump

CROSSFT ENDURANCE 300817

EMOM 15'
1st: 10-15 Cal Row
2nd: 6-10 Power Snatch 40/25
3rd: 8-12 Cal Ski Erg
Amrap 15'
15 Ghd Sit Up
10 Pull Up
20 Cal Row

WOD 300817

EMOM 10'
Odd: 15'' L-Sit
Even: 8/10 Strict Ring Dip

In Couple perfom: "Frantasy Land Plus"
21-15-9
Thruster 40/25kg
Pull Up
15-12-9
Thruster 50/30kg
C2b
12-9-6
Thruster 60/35kg
Bar Muscle Up
9-6-3
Thruster 70/40kg
Ring Mu

WOD 290871

Every 3’ for 15’:
5 Front Squat @80

4 RFT:
13 T2b
7 Push Jerk @70%
300mt Run

CROSSFIT ENDURANCE 280817

4x 1000mt Row
1-3 @22-24
2-4 @28-30
3' Rest Each Set

AMRAP 17'
20 Air Squat
5 Wall Climb
400mt Run
60 Double Unders

WOD 280817

Every 2’30 for 12’30:
1 Squat Snatch with 3'' Pause in Botton Position + 1 Squat Snatch @70%

Amrap 16’:
20 A. Swing @32/24kg
20 Burpees
20 Kb Sdhp 

WOD 260817

4 RFT:
10 C2b
20 Alternate Pistol Squat
300mt Run
20 Ghd
10 C2b 

WOD 250817

Every 2'30'' for 12'30''
1 Clean Pull with 3'' pause below the knee
1 Power Clean in receving position
1 Jerk

Perform "Grace", every time you stop perform 4 Lateral Burpees

WOD 240817

EMOM 15’:
1st: 6/8 Rope Pull Up
2nd: 30” Hollow Rock
3rd: 10 Deadlift @100/70

Rest 5’
EMOM 15’:
1st: 6/8 Strict Ring Dip
2nd: 30” Superman Rock
3rd: 8/10 Cal Ski Erg

WOD 230817

Every 3’ For 15’:
7 Front Squat @60%

Amrap 14’:
26 Sit Up
52 Du
26 Kb Snatch 

WOD 220817

15’ Practice Hspu

3-5-8-13-21-34-55
Hspu
Air Squat
K2e 

WOD 210817

Every 2’30” for 12’30”:
1 snatch pull with 3” pause below the knee
1 squat snatch with 3” pause in receving position
1 full squat snatch@70%

4’ Rest

Perform Isabel, but every time tuo stop do 3 bar muscle up

CAP 8

WOD 190817

EMOM 15 '
1st: 10-15 Cal Row
2nd: 10 12 GHD Sit Up
3rd: 5-7 Strict Pull Up

3RFT
20 GHD Sit Up
20 Medball Clean
20 Push Up

ENDURANCE 190817

Amrap 35':
Every 500mt Row perform 2 Heavy Squat Clean and 1 Rope Climb

WOD 180718

Every 2’ for 12 ‘
2 Squat Snatch
In Couple:
14’ AMRAP
20 Box  Jump Over 70/60
6 Ring Muscle Up
10 Squat Snatch #50/30

WOD 170817

Every 1’30’’ for 12’
1 heavy Power Clean + Jerk
3 RFT
100 Du
2 Rope climb
400mt run

WOD 160817

Find 1 RM of Back Squat in 20’

AMRAP 18’
18 Thrusters #40 #25
18 Burpees
18 Pull Up

WOD 120817

"Triple G Chipper!
For Time
100 Pull-Ups
80 GHD Sit-Ups
60 One-Legged Squats, Alternating
40 Cal. Row
20 Kb Push Presses

CROSSFIT ENDURANCE 100817

6 x 500 mt Row
Odd: 22/24 Strokes
Even: Max Effort
Rest 1':30"
Then:
1000 mt row
50 step box
100 D.u

WOD 100817

Every 2' for 12':
1 Back Squat 90% 
4RFT
15 T2B
20 Wall ball
20 AM Swing

WOD 090817

4 ROUNDS
3' to perform 400/500mt Row
3' to perform 300/400mt Run
3' to perform 80/100 Du+ 8 C2B

WOD 080817

Every 2' for 12'
3 Power Clean touch&go + 3 Push Jerk 70%

"15+18 no fa 33"
AMRAP 14' in Couple
15 Hang Power Clean #50 #35
18 STOH
33 Front Squat

WOD 070817

EMOM 15':
1st: 5-8 Ring dip strict/kb push up
2nd: 1-2 Legless rope climb
3rd: 30'' hollow hold

AMRAP 16':
6 Deadlift 100/70
10 Box Jump Over
18 Burpees

CROSSFIT ENDURANCE 040817

500 m ski erg
50 am. Swing
500 m ski erg
50 goblet squat
500 m ski erg
50 push up
500 m ski erg
50 box jump
500 m ski erg

WOD 050817

EMOM 35':
1st: 8-10 Cal Ski Erg
2nd: 7-11 SDHP #50#30
3rd: 10-15'' L-Sit Hold
4th: 12-16 OH Walking Lunges
5th: Rest

WOD 040817

Every 2' for 12
'2 Back squat 85%

3 Rounds
3' on 3' off
3-6-9-12 ...
T2B
Thrusters
Each set start from 3

WOD 030817

Every 1'30'' for 10'30'':
2 C+J (tng) 70%

For Time in Couple:
18 Power Clean #50#35
400mt Run Together
16 Power Clean #60#40
400 Run Together
14 Power Clean #70#45
400 Run Together
12 Power Clean #80#50

CROSSFIT ENDURANCE 020817

5 x 3' Max Cal Row - Rest 1:30 
Odd: 24/26 Strokes
Even: Max Effort
Amrap 12':
400mt Run
25 Wall Ball
50 Du

WOD 020817

4 x max Ring Muscle Up/ C2B/Pull Up
3RFT:
25 Am Swing
20 V-Up
20 Burpees

CROSSFIT ENDURANCE 310717

Every 3' for 15':
250 m row Max effort
Amrap 15':
200 m ski erg
20 medball clean
20 medball sit up

WOD 010817

Every 2' for 12'
1 Power Snatch + 2 Hang Power Snatch

AMRAP 14'
7 Hang Power Snatch
60 Double Unders
25 Air Squat

WOD 310717

15' Practice Hand Stand Walk 

AMRAP 20':
10mt HS Walk
5 Pull Up Strict
10 GHD Sit-Up
200mt Run

WOD 290717

EMOM 15'
1st: 1-2 skin the cat
2nd: 30'' hs hold
3rd: 6 OHS With band and kb

For time:
60 Double unders
21 Back squat #40 #25
15 Pull up
60 Double unders
21 Front squat #40 #25
15 Pull up
60 Double unders
21 OHS squat #40 #25
15 Pull up

WOD 280717

5x10 Weighted GHD Sit Up

5RFT
10 Push Jerk 60/40
400mt Run

CROSSFIT ENDURANCE 280717

Amrap 5':
Max Cal Row
Rest 5'
Then:
Amrap 20':
2 Burpees
4 T2b
6 Wall Ball
Add 2 reps each round.

WOD 270717

Every 2' For 14':
4 Power Clean and Jerk (tng)

AMRAP 16':
18 Wall Ball
15 Burpees
6 HPC 70/45

WOD 260717

Emom 10': 
1st: 4-6 Strict Hspu (kip, strict, deficit)
2nd: 1-2 Legless Rope Climb
Rest 3'
EMOM 10': 
1st: 10-15 Cal Row
2nd: 6 10 Pull Up
Rest 3'

Emom 10':
3-5 Deadlift 100/70

WOD 250717

Every 2' For 12'
6x4 Back Squat @65%

In couple:
3 RFT
70 Am Swing #32 #24
70 Air Squat
140 Double Under

WOD 240717

EMOM15':
1: 5 Power Snatch 65
2: 6-8 Burpees Box Jump
3: 8-12 T2B
Rest 5'
Every 3' For 15':
300-400mt run

WOD 220717

For Time
1500mt Run
10 Rounds of "Cindy":
5 Pull Up
10 Push Up
15 Air Squat
1500mt Row

CROSSFIT ENDURANCE 210717

Every 2'30" for 20':
250mt Row (Max effort)
Then:
Amrap 12':
3-6-9-12-15-18-21.............
Squat Clean 40/25
Am. Swing 24/16 

WOD 210717

Emom 35'
1st: 8-10 Cal Ski Erg
2nd: 12-16 Wall Ball
3rd: 5-7 Deadlift 100/70
4th: 10-15 Box Jump
5th: Rest

WOD 200717

Emom 8':
5 Power Snatch

AMRAP 18'
5 Power Snatch #60#40
400mt Run
4 Bar Muscle Up

CROSSFIT ENDURANCE 180717

Amrap 15':
600 m row
21 wall ball
21 snatch 30/15
Rest 4'
Amrap 10':
400 m row
15 wall ball
15 snatch 35/20
Rest 3'
Amrap 5':
200 m row
9 wall ball
9 snatch 40/25

WOD 190717

Every 2'30'' for 15'
6 Back Squat start at 70%

4RFT
15 T2B
20 Burpees
20 Am Swing#32 #24

WOD 180717

5x10 Power Clean (tng)

Then
5RFT
5 Power Clean #80 #55
60 Double Under
20 Push Up

WOD 170717

EMOM 14':
Odd: Chin OverTheBar Hold
EVEN: Ring 10''+10'' top position + bottom position
Then
In coule AMRAP 16':
30 Push Jerk #50 #35
60 Air squat
20 Pull up
40 Sit up

WOD 150717

AMRAP 30'
30 Am Swing
30 MedBall Clean
30 Push Up

CROSSFIT ENDURANCE 140717

5' Max cal row
2:30" rest
4' Max cal row
2' rest
3' Max cal row
1:30" rest
2' Max cal row
1' rest
1' Max cal row

Then:
Amrap 10':
300 m ski erg
20 axle bar deadlift
10 hspu

WOD 140717

Every 5' for 30'
12 Push press #50 #30
12 Pendley row
200mt Run
1 Rope climb

WOD 270617


Emom 15’:
1st: 10 Ghd
2nd: 10 Stoh 50/30kg
3rd: 30 Du 

Rest 5’

Emom 15’:
1’st: 3 Bar Mu
2nd: 10/12 Cal Ski Erg
3rd: 1 Rope

WOD 220617



1’On/1’Off For 34’:
6 Hang Power Clean #50 #35
6 Lat Burpees
6 Am. Swing

WOD 200617


EMOM 15’:
1st: 10-12 Ring Push Up
2nd: 4-7 Strict Pull Up
3rd: 8-10 Deadlift #90 #60
AMRAP 15’:
400mt Run
12 T2B
24 Air Squat

WOD 190617


In Couple
AMRAP 18’:
16 Power Clean #40#25
32 Lunges front rack
40 MedBall Sit Up
Rest 5’
Amrap 10’:
Max Rep Wall Ball

WOD 050617


Amrap 30':
30 burpees box jump
40 power snatch
60 air squat


WOD 310517


In 20' find your 1RM of Jerk
For time:
21 Push Jerk @50% 1RM
42 Box Jump
15 Push Jerk 
30 Box Jump
9 Push Jerk
18 Box Jump


WOD 290517


Every 2' for 8' perform: 4 Power Snatch
Every 2' for 6' perform: 3 Snatch Pull
4 Rft:
10 K2e
20 Push Ups
30 Lunges

WOD 250517


Amrap 35'
2km Row
100 Amerian Swing
100 Box Jump


WOD 160517


Emom 18'
1: 3-5 C2b Strict
2: 30” Hollow Position
3: 6 Strict Ring Dip

2 Rft:
24 Deadlift @60/40kg   
15 Push Press
9 Front Squat


WOD 150517


5x10 Thruster @50%
Rest 2' each set

4 Rft: 2'On/2'Off
10 Box Jump
10 Russian Swing

WOD 120517


12-10-8-6-4-2 Power Snatch
For time:
300 Du
100 Air Squat

WOD 100517


Amrap 18':
5 Ring Mu
8 Power Clean @80/55kg   
24 Box Jump @70/60cm   


WOD 080517


5-5-3-3-3-1-1 Push Jerk
For time:
75 Wall Ball
150 Sit Up

WOD 040517


5-5-3-3-3-1-1 Power Clean touch and go
4RFT: 2'On/2'Off
6 Power Clean @50/35kg
10 Box Jump


WOD 020517



5x max Wall Ball
then
21-15-9
Sdhp @50/35
Pull Up
Air Squat


WOD 270417


4x10 Deadlift
For time:
60 Du
30 Pull Up
80 Du
20 Pull Up
100 Du
10 Pull Up

WOD 260417


4 RFT:
20 T2b
30 Box JUmp
20 Cal Row
30 Burpees
after every round rest 3'

WOD 240417


Every 2'30'' for 15': 1 Cluster+ 2 Thrusters
21-15-9
Heavy Wall Ball @ 15/8 kg
Burpees Box Jump Over

WOD 210417


Emom 12’
4 Push Jerks @50% 
For Time:
50 Medball Clean
25 Push Jerk
50 Medball Clean

WOD 200417


6 Rounds:
1’ Back Squat 50/35kg
1’ Rest
1’ C2b
1’ Rest
1’ Power Clean
1' Rest

WOD 180417


5x5 Ohs @ 70%
4 Rft:
8 Tyre Flip
400m Run


WOD 140417


Press
5-5-3-3-3-1-1
Amrap 7’
10 Power Clean 50/35kg
20 Push Up

WOD 130417


7x2 Back Squat
3 RFT:
50 Du
5 Bar Muscle Up
500mt Run

WOD 100417


Every 2' for 14': 1 heavy clean and jerk
4rft:
12 Push Jerk @60/40 kg
12 Box jump

WOD 060417


10x15 Cal Ski Erg - Rest 1'
For Time:
30 Kb Thruster
30 Kb Sdhp
30 Ring Dip
30 Box Jump Over
300mt Run

WOD 040417


2 RFT:
50 Wall Ball
5 Clean And Jerk 80/60kg
For time:
40 Pull Up
80 Push Up
40 Pistol Squat
21-15-9 Deadlift 100/80kg
84-60-36 Double Under

WOD 030417


Every 2' for 14': 1 heavy power snatch 
3 rft:
15 Power Snatch @ 50/30 kg
15 Lateral Burpees

WOD 310317


Emom 42’:
1st: 5 Bench Press
2nd: 3 Strict Ring Pull Up with 2’’ pause at the shoulder
3rd: 10 Ghd Sit Up
4th: 8 Heavy Good Morning
5th: 50 Du
6th: 200mt Row
7th: Rest

WOD 280317


5 x Max Ring Dip
4 RFT:
10 Pull Up
20 Burpees
10 T2b
20 Air Squat

WOD 230317


From 8 to 1 of Back Squat.
Amrap 13':
400m Run
40 Lunges
400m Run
40 DU

WOD 220317


7x1 Hang Power Snatch
3 RFT:
10 Thrusters @40/25kg
15 Lateral Burpees
20 Alt Pistol Squat

WOD 210317


5x12 Shoulder Tap
Emom 12’ 1/2 Legless Rope Climb
"Cindy”
20’ Amrap
5 Pull Up
10 Push Up
15 Air Squat

WOD 200317



7x1 Hang Squat Clean
For Time:
30 Hang Squat Clean 50/35kg
20 Stoh
10 Sdhp

WOD 170317


In Couples:
Amrap 40’
800mt Run Partner Carry
80 Syncro Sit Up
120 Syncro Prisoner Squat

WOD 140317

800m run
8 rope climb 700 m run
7 rope climb 600m run
6 rope climb 500m run
5 rope climb 400m run
4 rope climb 300m run
3 rope climb 200m run
2 rope climb 100m run
1 rope climb

WOD 130317

find your 1 rm of push press 3 rft:
20 push press 50/35kg
20 deadlifts
20 lateral burpees
cash out
tabata right side plank
tabata left side plank

WOD 080317

every 90͟" for 15’ 1 clean and jerk@90%
then 4 rft:  
20 bj 60/70cm
10 c&j 60/45kg
cap 15

WOD 070317

amrap 12’
strict pull ups
amrap 9’
burpees
amrap 6’
press 20/15 kg

WOD 060317

every 3’ for 15’
5 fs@75%
21-15-9
fs 50/35kg
hspu
cash out: 100 sit ups

WOD 030317


5x10 Heavy Walking Lunges Climbing
Rest 2’ Between Sets
Then
4 Rounds:
50 Double Uunders
30 A.Swing

WOD 020317


Every 3’ For 15’
6 Front Squat @70% 
Then
3 RFT:
800mt Run
15 Deadlift 100/70kg

WOD 010317


Every 2’ For 20’
1 Heavy Split Jerk
2 Round:
10 Bar Muscle Up
15 Stoh 60/40
20 Bar Facing Burpees

WOD 280217


800mt Run
30 Pull Up
60 Air Squat
Rest 3’
800mt Run
30 Clean And Jerk
60 Air Squat
Rest 3’
800mt Run
30 Hspu
60 Air Squat

WOD 160217


Every 2’30” For 15’
2 Heavy Cluster
Then
From 10 To 1
Cluster @50/35kg
Run 100mt

WOD 140217


Bar Complex:
Every 1’30’’
3 Pull Up + 2 C2b+ 1 Muscle Up
6 RFT:
8 Snatch
11 Lat Burpees

WOD 130217


4x3 Back Squat @75% 
4x3 Front Squat @75% 
Amrap 12’:
10 Push Up
10 V-up
100mt Run

WOD 070217


Every 2’ For 14'
2 Heavy Power Clean
Then
Amrap 14’
10 C2b
17 Box Jump 70/60cm

WOD 060217


Emom 35’
1st: 10 Heavy A.Swing 
2nd: 4 Strict Pull Up 
3rd: 2 Heavy Back Squat 
4th: 50 Du 
5th: Rest

WOD 030217


5x Max Unbroken Muscle Up or 7x Max Unbroken C2b
Then
For Time:
80 Wall Ball
40 Sdhp
20 T2b

WOD 010217


20' To Find Max Height Box Jump
Then
20' Amrap
20 Overhead Squat 40/25kg
10 Hspu
1 Rope Climb

WOD 310117


6x(2 hang squat clean+2 fs+2 stoh) Climbing
 Then 3 RFT:
10 Deadlift 100/80 kg
15 A. Swing
20 Push Up
25 Sit Up

WOD 300117


4 rounds of: 
1' KB snatch 
1' d.u.
1' oh walking lunges with plate  
1'cal ski erg 
1'push ups 
1' air squat
20"transition each exercise

WOD 270117


Every 3’ for 15’
complex 
5 deadlift+4hpc+3 thrusters
then for time: 
600m run 
50 lunges 
400m run 
30 push press 
200 m run 
1 rope climb legless (or 3 with legs)

WOD 250117


Back Squat
3x5@80%
3x3@85%
3x1@90%
Amrap 7’
10 Box Jump
10 Push Up
3 Muscle Up/6c2b/9 pullups

WOD 230117


Find your 1 rm of snatch balance 
Emom 20’ 
1: 3 snatch balance with 50% of your 1rm 
2: 10 heavy wall ball 
3: 10 pull ups 
4: 50 d.u.

WOD 200117


Emom 8’
1 Power Snatch @80% 
Then
7 RFT
9 Power Snatch 45/30kg
15 Wall Ball
21 Du

WOD 170117


21-18-15-12-9-6-3 Reps
For Time Of:
Toes To Bar
Hang Power Clean & Jerk 50/35kg
Pistol
Cal Ski Erg

WOD 160117


Every 2’ For 12’
3 Hang Power Snatch Climbing
Then:
30-20-10
Hang Power Snatch 40/25kg
Back Squat
Push Up

WOD 110117


50 Cal Ski Erg
50 Hspu
50 L Pull-Up
50 Sdhp 40/30kg
50 Burpee
50 T2b
50 Cal Row

WOD 100117


Emom 10'
1 Rope Climb Legless
Then
4 RFT:
 80 Overhead Walking Lunge With Plate
300mt Run

WOD 090117


Every 2’ For 12’:
1 Heavy Power Clean And Ieri
Then
Amrap 10’:
10 Hspu
20 Pull Up
30 Alt Pistol

WOD 050117


Every 2’ For 16’
Complex (3 Deadlift + 2 Hang Power Clean + 1 Jerk)
Then
For Time:
60 T2b
Every Time You Stop Perform 10 Power Clean @50kg

WOD 040116


5 x Max Pull Up
Rest3’
Amrap 3’
25 MedBall Clean
Max mt Run
Rest 3’
Amrap 3’
20 MedBall Clean
Max mt Run
Rest 3’
Amrap 3’
15 MedBall Clean
Max mt Run

WOD 030117


Emom 10’
15’’On: A.Swing
45’’Off
Then
In Couple
150 A.Swing @24/16kg
150 Burpess

WOD 020117


1 Muscle Up
2 Squat Clean 60/40kg
3 Hspu
4 Pistol
5 Ohs
6 T2b
7 Push Jerk
8 Burpees
9 Power Snatch
10 Box Jump Over
11 Front Squat
12 Ghd

Flow:
1 Mu
1 Mu + 2 Squat Clean
1 Mu + 2 Squat Clean + 3 Hspu
1 Mu +2 Squat Clean + 3 Hspu + 4 Pistol 
.....

WOD 301216


Every 3’ For 18’
3 Deadlift @85%
Then
6-12-18-24-30 
Kb Snatch
Mobility Squat

WOD 281216


From 10 To 1
Bar Muscle Up
Burpees Box Jump Over
Start Every Set With 10mt Handstand Walk

WOD 271216


Totalize 3000kg Of Power Snatch
Every 500kg:
3 Rounds Of Cindy

WOD 221216


Every 3’ For 18’
2 Jerk Dip + 1 Jerk
Then
"Grace" - 30 C&J
Rest 5’
Amrap 8’
10 Deadlift
10 Lateral Burpees

WOD 211216


Every 2’ For 16’
3 Weighted Ring Dip
Then
Amrap 24’
10 Hspu
50 Du
20 Medball Clean

WOD 20.12.16


5x 1+1+1 (Power Snatch/Squat Snatch/Ohs)
Then In Couples In 18’:
Double Randy
In the remaining time
Amrap Burpee Muscle Up

WOD 161216


Every 2’ For 20’
2 Clusters @80%
Then
3RFT:
6 Cluster
12 Sit Up
24 Box Jump Over
100mt Run

WOD 151316


Every 2’ For 16’
3 Strict Weighted Pull Up
Then
13’ Amrap:
11 Pull Up
33 D.u.
11 T2b

WOD 091216


Emom 12’:
Odd: 20” Ring Dip Top Position
Even: 20” Ring Dip Bottom Position
Emom 12’:
6 Cal Ski Erg
Emom 12’:
2 Bar Muscle Up

WOD 071216


Every 2’ For 14’
1 Hang Power Clean + 1 Hang Squat Clean Climbing
Then
3 Rounds:
10 Hang Squat Clean 40/30kg
20 Stoh
Cap 12’

WOD 061216


Every 2’ For 14’
1 Snatch Pull + 1 Squat Snatch Climbing
Then:
30-20-10
Power Snatch 40/30
Lateral Burpees

WOD 021216


Amrap 7':
20 Cal Row
20 Wall Ball
Rest 2'
Amrap 7':
30 Du
30 Sit Up
Rest 2'
Amrap 7':
10 Deadlift 50/30
10 Burpees
Rest 2'
Amrap 7':
10 Pull Up
10 Air Squat

WOD 011216


5x10 Deadlift @70% 
Emom 20’
1st: 10 Wall Ball
2nd: 10 False Grip Ring Row
3rd: 3 Evil Wheel
4th: 1 or 2 Rope Climb

WOD 301116


3 Rounds:
15 t2b
20 American Swing
15 Pull Ups
Cap Time 15’
Rest 5’
3 Rounds:
15 Cal Ski Erg
20 Box Jump Over
15 Hspu
Cap Time 15'

WOD 291116


9-7-5-3-1 Front Squat
7 Rounds:
40 Double Unders
15 Push Ups
Cap Time 12'

WOD 281116


5 Rounds:
1st: Burpees
2nd: Rest
3rd: Clean & Jerk 60/40kg
4th: Rest
5th: Sit Up
6th: Rest

WOD 241116


in couples 
8x25 m sprint with bend 1’ rest 
21-15-9 
right arm floor press left arm floor press right arm kb snatch left arm kb snatch

WOD 231116


Emom 18'
1st: 5 Strict Ring Dip
2nd: 5 Strict Pull Ups
Emom 18’
1st: 8 Burpees Hand Release
2nd: 8 Power Clean t&g 60/40kg

WOD 221116


5x5 Ohs @75% 
Then From 10 to 1
Ohs 40/25 kg
T2b

WOD 181116


4-4-4-4-4 Hang Power Snatch
2 Round:
Amrap 4’
100mt Run
10 Hang Power Snatch (40/25kg)
Rest 4’

WOD 151116


Every 2’ for 14’
5 Hang Power Clean Climbing
Then
2RFT:
50 Air Squat
10 C2B
10 Hpc 60/40 kg

WOD 141116


"Bergeron beep test"
In Couple
Emom 30’
(1’on/1’off)
7 Thrusters 35/25kg
7 Pull Ups
7 Burpees

WOD 101116


6 Rounds:
60 Double Unders
15 Overhead Squats 40/30
3 Rope Climbs

WOD 081116


5 Rounds:
400mt Run
12 Double Kb Clean
5 Hand Stand Push Up
10 Pistol Squat
15 Pull Up

WOD 031116


Every 2’ For 16’
1 Clean and Jerk @80% 
Then
21-15-9
Clean and Jerk 60/45kg
T2b

WOD 021116


In Couples
90 Thrusters 40/25kg
90 Chest-to-bar Pull-ups 
90 Squat Cleans
90 Burpee Box Jumps
90 Calories ski erg

WOD 311016


AMRAP 7 minutes of: 
7 Burpees Lateral
7 Thrusters 40/25kg
1 Rope Climb
AMRAP 7 minutes of:
15 Air Squats
5 Pull Ups
5 Hspu
AMRAP 7 minutes of:
30 DU
30 Sit Up
6 Overhead Squats
Rest 5 minutes between workouts

WOD 291016


Wod 2 Fall Series 2016
1' Amrap Pull Up
Rest1'
5' to Find 5RM Front Squat from the ground
For Time
10 Cal Ski Erg
20 Cal Row
300mt Run
40 Push Up
50 American Swing
60 Air Squat
70 Du

WOD 271016


5x5 Snatch t&go
6 Rounds:
15 Power Snatch
3 Bar Muscle Up

WOD 221016

WOD 221016
Emom 15’
1st:10 Shoulders Tap
2nd: 30” Hollow Position
3rd: 2-3 Skin The Cat
Wod 1 Fall Series
3RFT
20 Cal Row
20 Burpees Over The Row
20 A. Swing

WOD 201016


Every 2’ For 14’
3 Squat Clean t&go Start @50% and Finish @80% 
AMRAP 12’
20 Burpees Touch
10 T2B

WOD 191016


Practice Kipping/Butterfly Pull Ups
Then For Quality
30 Kipping/Butterfly Pull Ups
10 Legless Rope Climb
30 Strict T2B
Wod:
3RFT
100mt Bear Crawl
20 V Up
20 Push Ups

WOD 181016


In Couple
Buy In:
100 Double Kb Clean&Jerk 
Then Amrap 16’
3 Wall Climb
18 Goblet Squat

WOD 141016


Every 90” For 15’
Back Squat@70% With 3” Pause In Bottom Position
Then
Amrap 16’:
10 Jerk 50/35kg
10 Lat Burpees
10 Power Clean

WOD 121016


Find Your 1RM Of This Complex: 2 Deadlift + 1 Power Clean + 1 Squat Clean 
Then 5 RFT: 
10 Power Clean 
10 Push Up 
10 Box Jump Over

WOD 111016

WOD 111016
Every 2’ for 20’:
3 Split Jerk@50%+
Then
3 RFT:
50 d.u.
25 Wall Ball
10 Pull Ups

WOD 101016


5 Rounds:
Amrap 3’
4 Power Snatch
4 Front Squat
Rest 3'

WOD 071016


5x5 Ohs@70%
Then:
“Nancy”
5 Rft
15 Ohs
400mt Run

WOD 061016


3’ On 1’ Off:
Row
Ghd
Front Squat
Double Under
Rope Climb
Wall Ball
Push Ups
Box Jump
Burpees
Deadlift

WOD 051016


20’ Practice Hand Stand Walk
Then
20’ Amrap
Max mt Unbroken Hand Stand Walk
30 V-Up
20 Medball Clean
10 Back Extensions

WOD 031016

21 Wall Ball #15kg #8kg
9 C2b Strict
15 Wall Ball
6 C2b
9 Wall Ball
3 C2b
Rest 6’

WOD 300916

Gymnastic Complex 5x 2 
Strict Pull Ups + 4 Kipping Pull Ups +2 C2b
Then
Amrap 20’
50 d.u.
100mt Suitcase walk
20 Goblet Squat

WOD 280916

In Couples
4 RFT each one: Amrap 5’
6 Thruster 
6 Pull Ups

WOD 270916

5 Rounds of complex: 
1 power snatch 1 snatch balance 1 ohs
Then: 
21-15-9 
deadlift 
hspu
Then: 
20 evil wheel

WOD 260916

For quality:
10 Tgu
Then Amrap 5’
5 Press
10 T2b
Rest3’
Amrap 5’
5 Push Press
10 Lateral Burpees
Rest 3’
Amrap 5’
5 Push Jerk
10 Box Jump

WOD 240916

5’ Amrap
10 Deadlift 50kg/35
6 Front Rack Lunges
Rest 3’
5’ Amrap
6 Stoh with double kb
10 Push Ups
Rest 3’
Then Repeat

WOD 220916

For Quality:
30 Strict Hspu
30 Ghd
30 Strict t2b
3RFT:
21 Box Jump
18 Lunges
15 Hip Extensions
12 Thrusters 30/20

WOD 210916

Every 2’ for 16’
7 Hang Power Clean
Then:
Amrap 6’ 
10 Wall Ball
100m run with Medball
Rest 3’
Amrap 6’
10 Burpees Touch
10 Pistol Squat

WOD 160916

3 RFT:
2 Legless Rope Climbs
4 Muscle Ups (or 6 strict pull ups+ 6 strict ring dip)
12 Hspu
Rest 3 minutes
Then Amrap 10':
10 Power Snatch 40/25 kg
10 Lateral Burpees

WOD 130916

Every 3 minutes, for 18 minutes (6 sets) of: 5 Deadlifts @ 75-80% 
8 RFT: 
5 Power Clean 
10 T2b

WOD 120916

15' Practice Splik Jerk
Then Every 2' for 12'
1 Heavy Split Jerk
EMOM 18'
1st: 100mt Run
2nd: 10 Db Kb Thruster 16/8
3rd: 8-12 Cal Row

WOD 100916

10x10mt sprint in couples
Rest 30" Each Round
Then:
2k run
3 RFT
50mt Bear Crawl
30 Ohs 20/15 kg

WOD 080916

4x20 Back Extensions
4x4 Weighted Pull Ups
4x4 t2b
Then:
Stoh
Pistol Squat
21-15-9
Rest 3'
15-9-3

WOD 070916

Emom 8'
6 push jerk 
Emom 8'
6 floor press 
4 RFT: 
3 rope climb
9 wall ball
18 front squat

WOD 060916

4x3 Power Clean
3x3 Clean Pull (low)
Wod: 
Amrap 17' 
10.a.swing 
30 sit ups 
60 d.u.

WOD 050916

In Couples:
100 Deadlift (together) 120/80kg
80 Burpees
60 Pull Ups
100 Deadlift (together)
60 Lat Burpees
40 C2B
100 Deadlift (together)
40 Burpees Box Jump
20 Bar Muscle Up

WOD 030916

Emom 16’
1st: 1 Skin the Cat
2nd: 15 Glute Bridges
3rd: 60 Double Unders
4th: Rest
Then 3 RFT:
15-10-5
Deadlift 80/55kg
T2b
Rest 3

WOD 020916

5x Complex:
1 Press + 2 Push Press + 3 Push Jerks
Then 4 RFT:
400m Run
6 Sdhp 70/45kg

WOD 310816

Buy in: 1,6k Run
Rest 3'
3 RFT
20 Clean and Jerk 50/35kg
20 Back Squat
Rest 3'
Cash out in couples:
60 Ghd

WOD 270816

5x3 Weighted Pull Ups
Then n Couples (I go you go)
6 RFT:
1’ Tyre Flip
1’ Mobility Squat
1’ Medball Sit Up
1’ Rest

WOD 260816

5-5-4-4-3-2-1 Deadlift
WOD:
21-15-9
Medball Clean
Medball Press
Box Jump 70/60 cm
Cap Time 12’

WOD 230816

7 Rounds:
1’ Ohs
1’ Lateral Burpees
1’ Strict Pull Ups
1’ Rest

WOD 190816

21-15-9
Power Clean #70 #45
HSPU
50 Air squat at the end of each set

WOD 180816

AMRAP 20'
8 Strict Pull up
8 Box jump
12 Am swing #32 #24

WOD 170816

7RFT
1' Snatch
1' OHS
1' Burpees OTB
1' Rest

WOD 160816

3-3-3-2-2-1-1
Thrusters, add weight each set
Then for 15'
1' 8-12 T2B
2' 6-10 Thrustes #40 #25
3' 100-150 m run

WOD 120816

Every 4' for 32'
8 Front squat #50 #35
200 m run
1 Rope climb

WOD 110816

4 RFT (In Couple)
50 Am Swing #32 #24
40 T2B
50 Burpees

WOD 100816

20' AMRAP
16 Pistol Squat
8 HSPU
4 Muscle up

WOD 090816

Every 2' for 14'2 Power clean
1 Front squat
1 Push jerk
Then:
5 RFT
8 Power clean #60 #45 8 Stoh

WOD 080816

EMOM 32'
1' 6-10 Burpees bj over
2' 10-15 Wall ball
3' 50-70 D.u.
4' Rest

WOD 060816

3 RFT
400 M Run with MB
20 Burpees box jump over
10 Double kb floor press

WOD 040816

Back squat
Every 2' for 14'
3-3-3-2-2-1-1
Add weight each set
12' AMRAP
20 Russian Swing #32 #24
20 lunge with kb (10+10)
20 Sit up

WOD 020816

8' time 
Accumulate 4' HS Hold
Then:
20' AMRAP
21 Air squat
15 Push up
9 Pull-up

WOD 010816

5 RFT (In couple)
30 Hang power clean #50 #35
40 Box jump over
80 Double unders

WOD 280716

4 RFT:
800 m row
50 am. swing 24/16kg
500 m row
25 box jump

WOD 260716

Every 4' for 32'
10 GTOH #50 #35
10 Lateral burpees
10 C2B

WOD 230716

"Falkel"
Amrap 25'
8 hspu
8 box jumps
1 rope climb

WOD 220716

5 RFT
10 Power snatch #50#3510 OHS
10 pull up
300 M Run

WOD 210716

Every 2’ For 16’
5 Power clean(TNG)
Then in couple:
100 Burpees box jump 70/60
Every change 30’’ syncro plank

WOD 190716

Every 2’ for 14’
5-5-3-3-3-1-1
Back squat(start from 50%, add weight each set)
Then:
AMRAP 10’
8 STOH#50#35
8 Deadlift
16 Sit up

WOD 160716

5 RFT
40 Double unders
30 Lunge with plate
20v-up
10pistol squat

WOD 150716

In 12' perform 
10 legless rope climb - NOT FOR TIME
20' AMRAP
5 Deadlift (Body Weight)
5 K2E
200 mRUN
Add 1 DL and 1 k2e each set

WOD 140716

20' OHS Tecnique or 
Every 2' for 14' 
3OHS
Then:
EMOM 18'
1-8-12 HSPU
2-10-15 Pull-up
3-10 OHS #35 #25

WOD 120716

Every 2'for 14' 
4 Push press(start at 50% 1RM)
EMOM 20'
1- 50 D.U
2- 12-18 Box jump
3- 100-200Run
4- Rest

WOD 110716

Buy in 80 sit up
Then:
10 Rounds
5 C2B
10 Alt kb Snatch #24#16
15 Air squat

WOD 080716

5 RFT
21 wall ball
15 burpees
9 snatch #50 #35

WOD 070716

Every 2' for 16'
2 C&J add weight each set
In Couple
150 am swing #32 #24
Every time you stop perform 100 m run together

WOD 050716

Every 4' for 32' 
12 Hang Power Clean 
8 STOH
12 Lateral Burpees

WOD 040716

Front Squat
5-5-4-4-3-3-3
Then 
Amrap 12'
10 T2b
200mt Run
30 Du

WOD 010716

EMOM 12'
odd: 1-2 Rope climb
even: 6-10 dip
Amrap 15'
1 Power clean #70 #45
200m run
add 1 clean each round

WOD 300616

Back Squat
5-5-4-4-3-3-3
10'AMRAP
Max push press #50 #35
Every time you stop perform 10 Deadlift

WOD 280616

18-15-12-9-6 
Squat Snatch #40 #25
Pull up

WOD 270616

Accumulate 3' in L-Sit pose every time you stop perform 8 Pistol squat
Then:
6 RFT
200 M run
20 Burpees touch

WOD 250616

6 RFT
400 M Run (max effort)
30 Air squat
15 Push up
Rest 3'

WOD 240616

3RFT
30 American swing
30 T2B
40 Burpees

WOD 230616

15' Practice Bar muscle up
Then:4RFT
In couple
40 Wall Ball
10 Bar muscle up

WOD 210616

EMOM 10'
1-3 Strict pull up
Add some weight
Then:
EMOM 15'
1. 12-17 Box jump
2. 7-12 pull up
3. 100-200 m run

WOD 200616

Every 2' for 12' 2 Thrusters
Add weight each setThen:
4 RFT
10 Burpees
10 Thrusters #50 #35
10 Deadlift

WOD 170616

15' Practice Squat Snatch
or EMOM 10' 1 Squat Snatch
21-18-15-12-9
Power snatch #45 #30
Sit up

WOD 150616

Every 2' for 14'
Squat clean
3-3-3-2-2-1-1
In couple
100 Power clean #60 #35
8 synchronized burpees every time you change

WOD 140616

Every 1'30'' for 15' (10 rounds)
Odd: 6-12 HSPU
Even: 8-14 T2B
5 RFT
200 m run
30 double unders

WOD 110616

25' AMRAP
10 Deadlift
15 Push up
30'' Chin over the bar hold

WOD 080617

7 Rounds
AMRAP 2' on 2' off
8 STOH #40 #25
8 Back Squat

WOD 070616

Every 2' for 14'5 power snatch (tng)Add weight each set
AMRAP 10'
200 M Run
12 T2B

WOD 040616

5 RFT
10 Power clean #60 #45
400 m run
40’’ L-Sit hold

WOD 030616

15’ Practice squat Snatch
In Couple 1 Round each one
5 Thrusters #55 #40
100 m run

WOD 310516

Every 2’ for 14 ‘5 Heavy push press
Then:
EMOM 20’ (5 Rounds)
1. 15-20 Box jump
2. 10-14 pull up
3. 10-15 Burpees
4. Rest

WOD 300516

15’Practice American Swing
5Rounds
2’Amrap
6 american swing #32 #24 
8 Sit up
2’rest

WOD 280516

5 RFT
10 Hang power snatch
15 Box jump
20 pull up

WOD 270516

Back Squat
10@ 50%
8@60%
6@70%
4@80%
2@90%
Then:
For time
60 American swing
60 Burpees
60 Sit-up

WOD 260516

AMRAP 20'
In couple
Change every round5 Clean #70 #50100 m run

WOD 240516

In 40' complete:
4000 mt row
Then:
5 Round:
10 box jump over
20 American swing
300 mt run

WOD 230516

15' Butterfly/ kipping pull up tecnique
Then
5 Round
2' AMRAP
8 Back squat #50 #35
8 Pull-up
2' rest

WOD 210516

Amrap 20'
20 kb snatch
20 Air sqaut
2 Rope climb
1' Rest each round

WOD 200516

EMOM 10'
1 DL 85-90%
Then:
100 Burpees test

WOD 190516

AMRAP 25'
In couple
1 round each one
8 Power snatch
8 OHS
16 Sit-up

WOD 180516

5 x max HSPU
REST 2' 
3 RFT
400 M run
60'' L-SIT hold
15 Pull-up

WOD 170616

Every 2' For 14'
2 Power clean
3 Front squat
4 Round
AMRAP 2'
8 Box jump
5 T2B
Rest 2'

WOD 160516

15' Practice Hand Stand Hold
Then
"Angie"
100 Pull Up
100 Push Up
100 Sit Up
100 Air Squat

WOD 140516

AMRAP 20’ 
6 TGU 
12 Pistol squat 
12 Pull up

WOD 130516

6 ROUND 
5 DL #110 #80 
10 HSPU 
40 Double unders 
REST 2’

WOD 120516

Every 1’30’’ for 15’ 
3 Heavy push press 
Then: 
27-21-15-9 
Front squa t #45 #25 
Sit up x 2

WOD 100516

Every 2’ for 14’ 
3 Power clean + 1 push jerk 
Then: 
AMRAP 4’ 
6 Power clean #60 #40 
6 stoh 
12 box jump 
Rest 4’ 
Repeat

WOD 090516

EMOM 15'
1st:10-15 t2b
2nd: 1-3 wall climb
3rd: 30-50 Double unders
Rest 5’
EMOM 15’
1st: 4-7strict pull up
2nd: 10-15push up
3rd: 20-30 air squat

WOD 070516

40 T2B 
500 M run 
21 Thrusters (50/35 kg)
1000 m RUN 
21 Thrusters 
500 M RUN 
40 T2B

WOD 060516

Every 2’ for 14’ 
3 Power snatch 
3 OHS 
THEN: 
5 Round 
1’30’’ on 1’ 30’’off 
6 Power snatch 
8 Lateral burpees

WOD 040516

5 RFT 
300 M RUN 
15 Lateral burpees 
10 Power clean #60 #40 
10 STOH 
REST 1’

WOD 020516

35’ AMRAP 
40 Wall ball 
80 Double unders 
20 C2B

WOD 280416

Every minute for 35’ 
1st: 15 American swing 
2nd: 10-15 Push up 
3rd: 100-200m run 
4th: 40’’ Hollow position 
5th: Rest

WOD 270416

5 Round
60 Double Unders
10 Thrusters#50 #35
15 C2B
REST 3’each round

WOD 260416

Every 2’ for 14’ perform : 
1 Clean pull 
2 power clean 
3 Front squat 
2 Push jerk 
Then: 
10’ AMRAP 
10 American Swing 
10 Burpees 
Add 2 rep each set.

WOD 230416

6’Amrap 
30’’ HS Hold 
30’’ plank 
30’’ superman 
Then: 
3 Rounds 
4’ AMRAP 
30 Double unders 
15 Sit up 
10 Ring dip 
Rest 2’

WOD 220416

20’ AMRAP:
10 Hang Power snatch #50 #30 
2 Rope climb 
20 sit up

WOD 210416

Back Squat  
8*2 75-80% 
Rest 1’ each set 
“Easy Eva” 
2RFT 
800 M Run 
30 American Swing 
30 Pull up

WOD 190416

"Mamba”
AMRAP 18'
5 Muscle up
8 Power Clean #80 #50
24 box jump 70-50

WOD 180416

Every 1’30’’for 18’
3 Heavy Push Press
Then:
8' AMRAP
6C2B
8Front squat#50 #30
10 Deadlif

WOD 150416

5 x max effort L-sit 
2’ rest 
Then: 
18’ EMOM 
1. 15 Americn swing 
2. 5-8 burpees box jump over 
3. 5-8 strict chin-up

WOD 140416

EMOM 15’ 
2 Back squat 75% 1RM 
3’’ Pause at the bottom  
Then: 
60 STOH #50 #35 
Every time you stop perform 30 D.U.

WOD 130416

25’ Practice Squat sSatch
Then:
AMRAP 15’:
15 SDHP (40/30)
200 mrun
30’’chin over the bar hold

WOD 110416

EMOM 12’ 
2 Deadlift 75-80% 
Then: 
“Easy Ryan” 
5rft 
7 C2B 
21 Burpees touch

WOD 100416

"Triple Three"
3k Row
300 Du
3 Miles Run

WOD 080416

6RFT 
20 lunge with kb (10+10) 
300 m run 
20 single floor press (10+10)

WOD 050416

EMOM 9’ 
3 Back squat 75-80% 
Rest 3’ 
EMOM 9’ 
3 Front squat 75-80% 
Then: 
“Annie” 
50-40-30-20-10 
Sit up 
Double unders

WOD 040416

8 Round
Work 2’Rest 2’
3-6-9-12...Box jump over
Push press
Evey round start from 3

WOD 020416

BUY IN 1500 M RUN
5 RFT
20 Alt kb snatch
40 Air squat

WOD 310316

5 RFT
10 Hang power clean #50 #35
10 STOH
10 Back Squat
Rest 2' each round

WOD 300316

EMOM 12'
Odd: 1-2 Rope climb
Even: 6-10 Ring dip
Then:
every 2' for 16':
100-200 m run
40 D.U.

WOD 290316

In couple:
30' AMRAP:
80 Wall ball
60 Deadlift
50 Sit-up

WOD 260316

Open 16.5
21-18-15-12-9-6-3
Thruster (40/30)
Burpees

WOD 250316

Amrap 20'
4 TGU
200 m run
4 strict pull up

WOD 240316

6 RFT
10 Power snatch
10 Front squat
10 Lateral burpees
 rest 2' each round

WOD 230316

Press 5x5
Then:
10' AMRAP
10 MB Clean
10 T2B

WOD 220316

In 10' complete max round of:
1000 m Row
30 Burpees over the row
15 T2b
Rest 3' and repeat for 3 rounds.

WOD 210316

Cindy:
AMRAP 20'
5 Pull-up
10 push-up
15 squat

WOD 180316

10-8-6-4-2 Front Squat
Then:
10' Amrap
30'' hollow pos
30'' superman pos
30'' chin over the bar hold

WOD 160316

Amrap 20'
4 muscle up
6 HSPU
8 pistol squat

WOD 150316

5 RFT
25 American swing
25 Box jump
25 Sit-up

WOD 140316

12 RFT
8 Thrusters
8 Pull Up
1' rest each round

WOD 120316

Open Workout 16.3
Amrap 7'
10 Power Snatch 35/25
3 Bar Muscle Up

WOD 110316

Emom 10'
3 weighted pull up
then:
20' amrap
60''L-sit hold
20 Push up
300 m Run

WOD 100316

In 20' find 3RM of power snatch touch and go
Then:
2RFT
4' work
4' rest
7 power snatch #50#30
7 lateral burpees

WOD 090316

Deadlift 3'' pause at the knee
10x2x70%-75%
Then
Amrap 8'
8 Front Squat (60-40)
8 STOH (60-40)

WOD 080316

4RFT
30'' Plank
10'' rest
30'' Superman
10'' rest

Then 6 RFT
1st: 150/200 m Run
2nd:10/15 Burpees
3rd: 40-60 Du 
4th: 15 American Swing
5th: Rest

WOD 060316

"Collin" 
6 rounds of: 
400m run 
12 push press 
12 box jumps 
12 sdhp

WOD 030316

30 C&J Double Kettlebell
(24/16 kg) 
rest 5' 
Amrap 6' 
10 burpees 
10 t2b 
rest 3' 
Amrap 6' 
10 pull ups 
10 dips

WOD 020316

6 rounds for reps of: 
1 minute of deadlifts 
1 minute of push-ups 
1 minute of knees-to-elbows  
1 minute rest

WOD 010316

In 20' find your 1RM of clean and jerk 
then: 
27-21-15-9 
back squat 40/25 kg 
jerks behind the neck

WOD 270216

Open 16.1
Amrap 20':
Oh Walking Lunge 7,5mt (43/30)
8 Bar Facing Burpees
Oh Walking Lunge 7,5mt (43/30)
8 c2b

WOD 260216

8 Rounds: 
10 burpees box jump over 
30 squats 
60 seconds of handstand hold

WOD 250216

Deadlift 5-4-3-2-1 
Then For Time: 
20 ghd 
30 back extensions 
40 lunges 
50 double unders 
40 cal 
30 wall ball 
20 burpees 
cap time 14'

WOD 240216

For time, working on the odd minutes, and resting on the even minutes: 
100 chest-to-bar pull-ups 
125 push presses 
150 back squats 
Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.

WOD 230216

5x4 ohs @80% 
then 16' amrap: 
20 cal 
25 push ups 
30 squat 
35 sit ups

WOD 200216

In 20’ Find your 1 RM of thruster 
Then: 
60 thrusters (50% of your 1 rm) 
Every time you drop the barbell perform 6 pull ups

WOD 190216

6x(4 weighted pull ups+6 weighted pistols) 
Then: 
6’ amrap 
18 a. swing 24/16 kg 
21 v-up 
Rest 3’ 
6’ amrap 
18 double unders 
21 push ups

WOD 180216

100 air squat 
90 double unders 
80 sit ups 
70 medball clean  
60 burpees 
50 oh walking lunges with plate  
40 box jumps 
30 wall ball 
20m hand stand walk (or 6 wall climb) 
10 muscle ups (or 15 pull ups+15 dip)

WOD 170216

Emom 20’ 
Even: 8 t2b 
Odd: 8 ring dip 
Then 21-15-9: 
Press (30/15kg) 
Chin ups 
Rest 4’ 
30-20-10 
Back squat (30/15kg) 
Medball sit ups 
5’ Cap time for both workouts

WOD 160216

3 rounds: 
1’ work 30" rest of: 
1. Ball slam 
2. Plank 
3. Air Squat  
4. Chin over the bar hold 
5. Overhead walking lunges (barbell) 
6. L-sit 
7. Bench press 
8. Bear crawl 
3’ rest each round

WOD 150216

"BEAR COMPLEX"
5 sets of 7 rounds: 
1 power clean 
1 front squat 
1 push press 
1 back squat 
1 push press behind the neck 
You may not drop the bar between rounds but may rest as needed between sets 

WOD 140216

"Pheezy" 
3 RFT: 
5 front squat  
18 pull ups 
5 deadlifts 
18 toes to bar 
5 push jerks 
18 hand release push ups

WOD 130216

5 minutes of max reps of Burpee Box Jump Overs 
5 minute rest 
4 minutes run 
4 minute rest 
3 minutes of max reps of Power Clean 
3 minute rest 
2 minutes of max reps back squat 
2 minute rest

WOD 120216

5RFT: 
20 Double Russian kb swing 
500m Run 
20 Double Russian kb swing 
50 Double unders

WOD 100216

In 20' find your 1 RM of front squat 
then: 
Emom 16': 
1: 8/15 medball clean 
2: 1/2 rope climb 
3: 6/15 ghd 
4: 6/15 burpees

WOD 090216

15' practice kipping hspu 
5xmax rep kipping hspu 
Then Amrap 9': 
12 pistols 
8 chin ups 
12 wall ball

WOD 080216

Fran 
21-15-9 
thrusters 
pull ups 
rest 5' 
Amrap 14': 
12 sdhp 
20 push ups 
300m run

WOD 060216

Every 3' for 30' 
Run 200m 
8 burpees pull ups

WOD 030216

5x5 double kettlebells military press 
then amrap 16': 
2-4-6-8-....box jumps 
2-4-6-8...push ups

WOD 020216

2 rounds for time of: 
20 muscle-ups 
7 rope climb 
100 d.u.

WOD300116

Teams of 3 complete the following for time: 
200 Front Squats 40/25 kg
200 Kipping HSPU 
200 Box Jump Overs 
200 Pull ups

WOD 290116

4 RFT: 
20 power snatches 
4 Rope Climbs  
10 power snatches 
2 Rope Climbs

WOD 280116

10-8-6-4-2 Deadlift 
Then: 
20' Amrap 
20 medball clean 
20 burpees

WOD 270116

10 Rounds: 
15 sit ups 
10 hpc 
5m handstand walk

WOD 260116

Emom 14' 
1: 6/9 double kb clean and jerk 
2: 5/15 pull ups 
3:rest  
then 4 Supersets of: 
10 Good Mornings, you choose the weight + 20 GHD Sit-Up 
rest 2' each round

WOD 250116

From 10 to 1 
back squat,climbing 
rest 2' each round 
then: 
27-21-15-9 
burpees 
t2b

WOD 240116

"The Seven"
7 rounds for time of: 
7 Handstand push-ups 
135 pound Thruster, 7 reps 
7 Knees to elbows 
245 pound Deadlift, 7 reps 
7 Burpees 
7 Kettlebell swings, 2 pood 
7 Pull-ups

WOD 230116

in 25' cap time: 
27-21-15-9 
thruster  
power clean 
in the remaining time: 
bar facing burpees

WOD 220116

5x4 front squat 
Then Emom 16': 
1: 20/30 air squat 
2: 2/4 wall climb 
3: 10/20 box jumps 
4:rest

WOD 210116

20' practice kipping pull up 
Then in groups of 2 or 3: 
60 pull ups 
90 ghd 
120 wall ball 
180 back extensions

WOD 200116

5 RFT: 
20 single floor press (10+10) 
30 pull ups 
500m run

WOD 190116

5 Sets of the following complex:  
9 Dead Lifts + 6 Hang Power Cleans + 3 Push Jerks 
Then Amrap 12': 
8 burpees 
30 sit ups 
12 lunges

WOD 180116

28’ Amrap 
10m handstand walk 
20 kettlebell sdhp 
30 t2b 
40 push ups 
50 double unders

WOD 170116

"Hero's Day" - "Nutts" 
10 Hspu 
15 Deadlift 115/80 
25 Box jumps 
50 Pull ups 
100 Wall ball 
200 d.u 
400m Run with 20/10 kg plate

WOD 160116

21 ohs 50/35 
100m single kettlebell farmer carry 
15 ohs 
100m single kettlebell farmer carry 
9 ohs 
100m single kettlebell farmer carry 
rest 6' 
15 ohs 50/35 
100m single kettlebell farmer carry 
12 ohs 
100m single kettlebell farmer carry 
9 ohs 
100m single kettlebell farmer carry

WOD 140116

Amrap 30': 
200m run 
30 sit ups 
20 push ups 
30 single arm swing(15+15)

WOD 130116

20' practice TGU 
then 20' amrap 
2 TGU 
3 muscle ups 
4 burpees box jumps

WOD 120116

5x max strict hspu 
Emom 20' 
1: 16/12 cal row 
2: 200/100m run 
3: 50/30 double unders 
4: rest

WOD 110116

Find your 1 RM power clean 
then For time: 
30 deadlift 60/40 
45 pull ups 
24 deadlift 60/40 
30 pull ups 
18 deadlift 60/40 
45 pull ups

WOD 100116

T.U.P.
15-12-9-6-3 reps for time of: 
135-lb. power cleans 
Pull-ups 
135-lb. front squats 
Pull ups

WOD 090116

6x6 deadlift 
Then 15’ amrap: 
8 mobility squat 
6 box jumps 
4 wall climb

WOD 080116

4x6 weighted push ups 
4x15 weighted back extensions 
4x10 weighted ghd 
Then 6 rounds: 
1’ pistols 
1’sit-ups 
30”rest

WOD 060116

12 Rounds for time of: 
1 Squat Snatch, 60/40kg 
2 Box Jumps, 30/24″ 
3 Push Press, 60/40kg 
4 TTB 
5 Hpc 60/40 
6 Hand Release Push ups 
7 Dead Lifts, 60/40kg  
8 Burpees 
9 american swing 32/24 kg  
10 Walking Lunges (10 each side) 
11 Wall Balls 10/6kg  
12 Cal row 

WOD 050116

6x12 (6+6) single floor press 
Then 5 rounds: 
1’ plank 
10 pistols 
10 burpees

WOD 040116

4 rft: 
800m run 
40 push ups 
4 rope climb

WOD 311215

Amrap 12’: 
20 Deadlift 
10 T2B 
5 Lat Burpees 
Rest 6’ 
Amrap 8’: 
8 Hang Power Clean 
10 Pull Up 
Rest 6’ 
Amrap 4’: 
3 Hspu 
12 Lunges

WOD 301215

Amrap 12’: 
20 Deadlift 
10 T2B 
5 Lat Burpees 
Rest 6’ 
Amrap 8’: 
8 Hang Power Clean 
10 Pull Up 
Rest 6’ 
Amrap 4’: 
3 Hspu 
12 Lunges

WOD 291215

EMOM 12’: 
Odd: 5 Strict Pull Up 
Even: 5 Strict Ring Dip 
Amrap 20’: 
200mt Run 
5 Thruster 
1 Rope Climb 
200mt Run 
6 Thrusters 
2 Rope Climb 
200mt run 
7 Thruster 
3 Rope Climb

WOD 281215

Back Squat 5x5  
Then 3 Rft: 
50 Du 
20 A Swing 
15 Wall Ball

WOD 271215

“Zeus” 
3 rounds 
30x Wall ball 
30x Sumo deadlift high pull 
30x Box jump
30x Push-press 
Row 30 calories 
30x Push-ups 
10x Back squat

WOD 231215

Emom 9' 
100m run+7 ghd 
3' rest 
Emom 9' 
15 squat+5 hspu 
3' rest 
Emom 9' 
2 heavy power clean 
3' rest

WOD 221215

Tabata pull ups 
1' rest 
Tabata box jumps  
1' rest 
tabata push ups 
1' rest 
Tabata lunges 
Then in couples: 
150 medball clean

WOD 211215

6 Rounds for time of:  
Run 400 meters 
45-lb. thrusters, 25 reps 
15 toes-to-bars

WOD 191215

4x3 Skin the cat
3x5 Swing in rings 
Then 16' AMRAP
9 Box Jump
18 Toes To Bar
27 Double Unders

WOD 181215

6x6 Kb Thrusters 
Then: 
75 push ups 
50 back extensions 
25 cal

WOD 171215

"Annie" 
50-40-30-20-10 
double unders 
sit ups 
rest 5' 
"Nicole" 
amrap 20' 
400m run 
max rep pull ups

WOD 151215

6x6 front rack walking lunges 
Then: 
"Diane" 
21-15-9 
deadlift 
hspu

WOD 111215

In group of 3 or 4: 
45 Rope Climb + 4k Row

WOD 101215

4x6 ohs 
4x3 snatch balance 
then amrap 12': 
8 ring dip 
16 medball sit ups 
24 double unders

WOD 081215

For Time: 
21 kb snatch right arm 
21 kb snatch left arm 
30 hspu 
600m run 
15 kb snatch right arm 
15 kb snatch left arm 
20 hspu 
400m run 
9 kb snatch right arm 
9 kb snatch left arm 
10 hspu 
200m run

WOD 071215

Find your 1 RM of split jerk (push jerk for scaled) 
Then: 
"Karen" 
150 Wall Ball

WOD 061215

"Blake" 
4 RFT: 
100 ft walking lunges with plate 
30 box jumps 
20 wall ball  
10 hspu

WOD 041215

4x4 wighted ring dip 
4x4 weighted pull ups 
Then 3 RFT: 
30 medball clean  
20 v-up 
5 muscle ups

WOD 031215

In couples(while A is working B recovers) 
3 rounds: 
Wod 1: 
1 legless rope climb 
10 sdhp 
10 t2b 
Wod 2: 
200m run 
10 burpees 
10 a. swing

WOD 021215

12' amrap 
20 push ups  
10 pull ups 
rest 4' 
12' amrap 
20 wall ball 
10m handstand walk

WOD 301115

Deadlift 
3x6 @70% 
3x3@80% 
Then: 
100 Burpees test

WOD 291115

NATE
Amrap 20’ 
2 muscle ups 
4 hspu 
8 american swing

WOD 271115

Overhead squat: 
1-10-1-20-1-30 
Then: 
From 10 to 1 
Ghd 
Pistol 
Pull ups

WOD 261115

Gymnastic complex: 
5x (5 c2b+5pull ups+5 t2b) 
Then 4 RFT: 
200 m run 
20 push ups 
20 back extensions

WOD 251115

5 RFT: 
8 stoh (50/35kg) 
16 t2b 
8 stoh 
16 mobility squat

WOD 241115

Accumulate 3 min of L-sit 
Then emom x 20’: 
First minute: 15/10 cal 
Second minute: 9/3 hspu 
Third minute: 8/5ghd 
Fourth minute: 10/5 pull ups

WOD 231115

In Team of 2 perform:
100 Pullup
150 American Swing @24/16
150 Wall ball Shot @9/6
100 Pushup

WOD 221115

Hero's Wod:
"Ralph"
4 Rounds of: 
8 deadlifts 
16 burpees 
3 rope climbs 
600m run

WOD 211115

Push press 
1-10-1-20-1-30 
Post total load 
Then For time: 
50 air squat 
40 cal 
30 kb sdhp (32/24kg) 
20 ghd 
10 wall climb

WOD 201115

4x3 Back squat 
3x2 Front squat 
Then: 
27-21-15-9 
Chin ups 
box jumps

WOD 171115

4xmax rep pull ups 
4xmax rep ring dips 
3 minutes rest between sets 
Then: 
Emom 14’ 
Odd: 5 burpees+15 m sprint 
Even: 8 wall ball

WOD 151115

"Linda"
10-9-8-7-6-5-4-3-2-1 
Deadlifts 
Bench press (floor press) 
clean

WOD 141115

Emom 8’ 
4 deadlifts 
Rest 2’ 
Emom 8’ 
2 thrusters 
Rest 2’ 
Then amrap 8’: 
200m run 
6 box jump over 
12 lunges

WOD 131115

4 RFT: 
20 kb snatches 
3 rope climb 
20 kb snatches 
30 push ups

WOD 111115

Amrap 25’ 
100m farmer walk 
21 burpees 
15 medball clean

WOD 101115

Emom 16’ 
Even: 3 strict press 
Odd: 3 strict pull ups 
Then: 
3’ amrap box jumps 
Rest 3’ 
3’ amrap double unders 
Rest 3’ 
3’ amrap row cal

WOD 091115

Work up to a heavy set of 5 Back Squats 
Then: 
Amrap 15’ 
7 hspu 
30 squats 
20 sit ups

WOD 071115

7 Rounds:
20" L-sit position 
60" plank 
20 alternated kb dead clean 
Rest 1' each round

WOD 061115

For time:  
5 bar muscle ups 
20 ghd 
20 chin ups 
30 back extensions 
30 medball clean 
40 push ups 
40 sit ups 
50 double unders 
50 burpees 
5 rope climb

WOD 041115

Find your 1 RM of split jerk 
Then 10' Amrap: 
5 ttb 
10 push ups 
15 squats

WOD 311015

 5x5 sdhp 
Emom 8’ 
6 burpees box jumps over 
Rest 3’ 
Emom 8’ 
1-2 rope climb

WOD 291015

Find your 1 RM of thruster 
Amrap 15’: 
1 Ohs 
1 chest 2 bar 
2 Ohs 
2 chest to bar 
Follow the same pattern

WOD 281015

5 rounds
18 front squat 
15 hpc 
12 push press

WOD 261015

One arm Floor press 6x12 (6 left arm+ 6 right arm)  Then 5 rounds: 
1’plank 
1’ wall climb 
1’back squat (40/20 kg)

WOD 251015

Paul
Five rounds for time
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

WOD 241015

1 RM partner Deadlift
15' Amrap
9 tyre flip
12 oh walking lunge with med ball
15 double kb thrusters

WOD 231015

3k Row
4' Rest
Then:
2RFT
1' work 30'' rest
-mobility Squat
-burpee pull up
-goblet Squat
-ghd
-back exrension
-box jump
-battle rope

WOD 221015

AMRAP 9'
10 Weighted pistol-Squat (goblet)
10 ring-Dip
AMRAP 9'
1 rope climb
10 Deadlift

WOD 211015

15' practice one arm swing
10 RFT
10 left arm swing
10 T2B
10 right arm swing
1' rest

WOD 201015

10-5-3-1-3-5-10
Push-Press
EMOM 12'
3 chin-up
6 push-up
9 air Squat

WOD 191015

35 'AMRAP:
40 d.u
300 m run
20 SDHP
10 lateral Burpees

WOD 181015

Hero's Day
“Zeus” 
3 rounds: 
30 wall ball shots 
30 deadlift high pulls 
30 box jumps 
30 push presses 
30 cal 
30 push ups 
10 bodyweight back squats

WOD 171015

Fall Series Qualifier WOD3
3 Round For Time
50 Du
40 Wall Ball
30 American Swing
20 Box Jump
10 Bar Muscle Up
20' Time Cap

WOD 161015

7x max -sit hold 
90 rest between sets 
Then: 
50 v-up 
50 cal 
50 back extensions 
50 burpees

WOD 151015

15-12-9 
Strict pull ups 
Deadlift 60/70% 
rest 5’ 
15-12-9 
Strict hspu

WOD 141015

Every 6’ for 42’: 
8 t2b 
12 box jumps 
600m row

WOD 131015

7 rounds: 
10 a.swing 
15 push ups 
20 sit-ups 
Rest 1’ each round

WOD 121015

Amrap 10’ 
12 push jerks 
36 d.u 
Rest 5’ 
Amrap 10’ 
12 t2b 
36 lunges

WOD 111015

The Girls:
“Nancy” 
5 rounds: 
400m run 
15 ohs

WOD 101015

FALL SERIES 2015 - QUALIFIER WOD 2
In 5' perform 3RM Thruster then in the remaining time do Max Reps of Deadlift using the same weight
Then 4 rounds of:
21 cal 
15 Wall ball 
9 burpees pull ups

WOD 091015

6x2 squat clean 
Then 15’ amrap: 
30 cal 
15 air squat 
10 sit ups 
5 burpees 
200 m run with medball

WOD 081015

20’ Emom 
Even:6 ring dip 
Odd: 1 legless rope climb 
Then: 
60 double kb thrusters  
30 pull ups

WOD 071015

10-5-3-1-3-5-10 
Front squat 
Then in 8’ cap time: 
8 box jumps 
18 knees to elbows 
2 wall climb

WOD 061015

Following the pattern of 2-4-6-8-10 ecc ecc 
7’ amrap 
Deadlifts (90/70kg) 
Hspu 
5’ rest 
7’ amrap 
Back squat (60/40kg) 
Chest to bar

WOD 051015

7 rounds: 
30 push ups 
50 double unders 
30 sdhp (40/25kg) 
2’ rest each round

WOD 041015

Hero's Day:
“Forrest” 
20 L-pull ups 
30 t2b 
40 burpees 
800m run

WOD 031015

"Fall Series Wod 1"
7' AMRAP Snatch
Every time you drop the bar perform 6 burpees over the bar

WOD 021015

5x5 thrusters 
Then: 
4’ amrap  
12 r.swing 
7 burpees 
3’ rest 
4’ amrap 
12 t2b 
7 box jumps

WOD 011015

21-15-9 
Hpc (60/40kg) 
Push ups 
Rest 5’ 
30 burpees 
600m row 
800m run

WOD 300915

6X6 overhead walking lunges 
Then 15’ amrap: 
30 back squat (30/15) 
20 sit ups 
10 pull ups

WOD 290915

Emom 10’ 
15m sprint 
Rest 3’ 
Emom 10’ 
3 wall climb

WOD 280915

5 rounds( CAP TIME 30’): 
12 mobility squat 
24 one arm kb push press (12+12) 
1’ chin over the bar hold 
48 d.u

WOD 270915

“Hidalgo” 
2 mile run 
2 min rest 
20 squat clean  
20 box jumps 
20 walking lunges with plate overhead 
20 box jumps 
20 squat cleans 
2 min rest 
2 mile run

WOD 260915

Every 3 min for 27 min 
10 push jerk unbroken 
30 air squat

WOD 250915

7x3 weighted pull ups 
12’ amrap 
7 bar muscle ups (or chest 2 bar or pull ups) 
14 goblet squat 
21 double unders

WOD 240915

21-15-9 
Ohs 
Box jumps 
Rest 5’ 
21-15-9 
Ring (or deficit) push ups 
Pistols

WOD 230915

5 rounds: 
2 rope climb 
14 t2b 
2 rope climb 
14 squat clean

WOD 220915

7x3 dip 
Then: 
42-30-18 
Sit-ups 
Burpees

WOD 210915

In 20’ find 1 rep max of deadlift 
Then: “JACKIE” 
1000m row 
50 thrusters 
30 pull ups

WOD 200915

“Mr Joshua” 
5 rounds of: 
400m run 
30 ghd 
15 deadlifts (120 kg)

WOD 190915

4 rounds: 
12 Sdhp (35/25) 
12 Thrusters (35/25) 
Rest 5’ 
4 rounds: 
12 wall ball 
12 oh walking lunges

WOD 180915

2 rounds: 
50 swing 
5 wall climb 
50 swing 
10 burpees 
50 swing 
15 chest to bar 
50 swing 
20 ghd 
50 swing 
25 back extensions

WOD 170915

5x5 bench press 
Then 20’ amrap: 
8 tyre flip 
15 box jumps

WOD 160915

Emom 15’ 
2 strict hspu 
Then: 
15’ amrap 
60 d.u 
400 m run 
25 cal row

WOD 150915

9’ amrap 
12 medball clean  
18 v-up 
Rest 4’ 
9’ amrap 
12 swing 
18 crunches

WOD 140915

In 20’ find 1 rep max of back squat 
Then in team of 3 or 4: 
165 pull ups 
200 push ups

WOD 130915

“Cindy” 
20 min amrap 
5 pull ups 
10 push ups 
15 squats

WOD 120915

3 rounds:
1 k run
21-15-9
Medball clean
ring push ups

WOD 110915

Emom 12’ 
3 press 
Then amrap 20’ 
400m run 
20 deadlifts 80/50 kg

WOD 100915

5’work+5’ rest of: 
box jumps 
wall ball 
chin ups

WOD 080915

5 rounds: 
30 press 
60 cal 
90 single unders

WOD 070915

5 rounds of: 
50m bear crawl 
40 lunges 
30 air squat 
20 push ups 
10 pull ups

WOD 060915

“Hero’s Day”
“Servais”
For time
Run 1.5 miles
Then, 8 rounds of 
19x Pull-ups
19x Push-ups
19x Burpees
Then, 
400m Sandbag carry (AHAP)
1 mile Farmer's carry (45# DBs)

WOD 050915

Death by:
5 Thruster every minute
0:00 – 5:00 #40kg
5:00 – 10:00 #45kg
10:00 – 15:00 #50kg
Add #5kg every 5 minute for as long as you are able.

WOD 040915

Amrap 20’: 
200mt Run 
2 Rope Climb 
4 Deadlift 100/70

WOD 030915

Clean & Jerk 4x4x75% 
2RFT: 
80 Air Squat 
60 Push Up 
40 V-Up

WOD 020915

6 x 3 Position Clean 
Team of 3: 
1000mt Row 
25 Burpees Touch 
25 Pull Up

WOD 010915

Back Squat x10x60% 
Amrap 5’: 
20 Russian Swing 
10 T2B 
Rest 2’ 
Amrap 5’: 
20 Double Unders 
10 Snatch

WOD 310815

5 RFT: 
400mt Run 
10 Burpee Box Jump 
10 SDHP 40/30 
10 Thruster 40/30 
1’ Rest

WOD 300815

"Hero's Day" - 'Hansen'
5 RFT 
30 American Swing 
30 Burpees 
30 GHD sit up

WOD 290815

2 RFT 
30 T2B 
60 BOX JUMP 
90 MB CLEAN

WOD 280815

J.T  
21-15-9 
HSPU 
RING DIP 
PUSH UP

WOD 270815

Find 1RM of Power clean in 20 min 
Then: 
4 RFT 
10 Power clean (60-40) 
40 d.u

WOD 260815

Push press 5x8 65% 
Then: 
4rft 
1’Plank 
15 pull up

WOD 250815

Heavy Thrusters 5x3 
Then: 
3rft 
400 m Run 
30 Bk extension

WOD 240815

Team wod of 2 
2RFT 
70 Power snatch 
60 lateral burpees

WOD 220815

8’ time cap: 
1 Power Clean (60/40) 
1 Burpee 
Add 1 rep each round 
Rest 6’ 
Amrap 20’: 
200mt Run 
50mt Oh Walking Lunge 
5 Rope Climb

WOD 210815

5x3 80% Back Squat rest 3’ 
Amrap 12’: 
50 Swing 
25 Cal Row

WOD 200815

20’ Snatch kills 
5x3 Snatch Balance 
Amrap 10’: 
7 Power natch (35/20) 
7 Pull Up

WOD 190815

7x2 Deadlift 80% 
4RFT: 
12 Ring Dip 
12 Push Press (40/25)

WOD 180815

15’ Practice Hand Stand Hold 
EMOM 10’: 
5 Lateral Burpees 
Max Rep Thrusters 
Rest 5’ 
EMOM 10’: 
10 Box Jump 
20 DU

WOD 170815

5X5 Strict Pull Up 
Amrap 15’:  
40 Wall Ball 
20 Hang Power Clean 40/25 
10 Toes To Bar

WOD 140815

4 RFT 
30Box Jump 
20 Push press (40/25) 
30 pull-up

WOD 130815

EMOM 10’ 
4 Power snatch 
Then: 
Amrap 15’ 
Run 100m 
1 Thruster 
Add 1 thruster each round.

WOD 120815

Burpee+ FS 70% 
Rest 3’ 
Burpee+press 70% 
Rest 3’ 
Burpee+ HPC 
Perform 1 rep of each exercise the first minute, 2 rep of each the second, stop when you can’t stay in the minute

WOD 110815

Every 2 minutes for 24 minutes perform: 
4HSPU 
8C2B 
12 lunges

WOD 100815

Deadlift 70% 5x8 touch and go 
Then: 
30-20-10 
T2B 
Push-up

WOD 080815

“Hamilton” 
1k row 
50 Push ups 
1krun 
50 pull ups

WOD 060815

Emom 10’ 
3 strict t2b 
Rest 5’ 
Emom 10’  
2 shoulder press 
Then 6’ amrap 
50 air squat  
20 cal

WOD 050815

5x5 OverHead Squat 
Then: 
50 burpees 
Rest 4’ 
50 box jump

WOD 040815

15’ practice handstand walk 
Then 5 rounds: 
15m handstand walk 
20 sdhp 
Cap time 25’

WOD 030815

Emom 12’ 
1xcomplex (hang squat clean+1 Push press+3 back squat) 
Then
15’ Amrap: 
15 k2e 
10 mobility squat 
5 burpees pull ups

WOD 010815

6 RFT:
10 push up
10 t2b
10 box jump
10 trhusters

WOD 310715

210 d.u
30 power snatch
150 d.u
30 power snatch
90 d.u
30 power snatch

WOD 300715

21-18-15-12-9-6-3-1
ghd
pull ups
squat clean

WOD 290715

25 hspu
5 muscle up
300m run
20 hspu
5 muscle up
300m run
15 hspu
5 muscle up
300m run
10 hspu
5 muscle up
300m run
5 hspu
5 muscle up
300m run

WOD 280715

5 x 3 push jerk
then:
Amrap 15'
10 box jump
15 push up
20 burpees

WOD 270715

5 RFT:
20 american swing
10 sit up 
5 front squat
1 rope climb

WOD 260715

Hero's Day
“WALSH” 
4 rounds: 
22 burpee pull ups 
22 back squats 
200 m run with plate

WOD 250715

6 rounds: 
90” ball slam 
90” plank 
90” tyre flip 
90” rest

WOD 240715

3 strict ring dip 
3’ rest 
Emom 8’ 
3 strict pull ups 
Then Tabata: 
Wall ball 
v-up 
row 
double unders

WOD 230715

5x3 thrusters 
Then: 
21-15-9 
Burpees box jump over 
Rolling pistol squat

WOD 220715

3k run 
100 medball clean 
50 american swing 
25 wall climb

WOD 210715

Snatch balance 
1-1-1-1-1-1 
Then 3 rounds: 
30 back extensions 
20 oh walking lunges (plate) 
200m run

WOD 190715

"THOMPSON"
10 rounds:
1 rope climb
29 back squats 43/30 kg
10 m barbells farmer carry 60/43 kg

WOD 170715

5 x 1hang power clean + 2 front squat + 1 push press
Then 2 RFT:
40 burpees pull ups
20 box jump
10 dip

WOD 160715

"Grace"
30 clean and jerk
rest. 5'
Amrap 10'
10 lunges
10 v-up

WOD 150715

Emom 15'
25m shuttle run
5 burpees
rest. 3'
Emom 15'
10 air squat
5 push up

WOD 140715

5 x 5 back squat
then:
Amrap 15'
30 double under
20 wall ball
10 Ghd

WOD 130715

3 RFT:
20 Ohs
20 Push Press
20 Burpees over the bar

ENDURANCE 130715

Row 1000-750-500-250 rest. 2'
then:
Amrap 15'
200 m row
30 air squat 
15 burpees

WOD 120715

"Hero's Day"
“Murph” 
1 Mile run 
100 Pull-ups 
200 push-up 
300 Squat 
1 Mile run

WOD 110715

5RFT 
10 Thrusters 
15 Burpees 
20 BK Extension 
25 Sit-up

WOD 090715

AMRAP 20’ 
4 HSPU 
8 C2B 
12 BK Squat

ENDURANCE 090715

2k row 
40 double kb clean 
1,5 k row 
30 double kb jerk 
1k row 
20 double kb squat

WOD 080715

Squat clean 
3-2-2-2-1-1 
Then: 
4RFT 
21 Push up 
15 Am Swing 
9 T2B 
Time Cap 9'

ENDURANCE 080715

3X750 m row Rest 2’ 
Then: 
 AMRAP 25’ 
2’Row 
10 DL 
20 Wall ball

WOD 070715

21-18-15-12-9-6-3 
Hang power snatch 
Box jump

ENDURANCE 070715

AMRAP 35’ 
100 m row 
10 Am swing 
100 m run 
Add 100m and 5 rep each round

WOD 060715

7RFT 
1’Plank 
10 Deadlift 
300 m run

WOD 050715

“Mary”: 
Max round in 20’ 
5 HSPU 
10 Pistol Squat 
15 Pull Up

WOD 040715

5RFT: 
1’ Clean&Jerk 
1’ MedBall Clean 
1’ T2b 
1’ Push Up 
1’ Rest

WOD 030715

Front Squat 3x3 80% + 3x2 85% 
Ladder from 1 to 10 
Power Clean  
Strict Ring Dip 
Rest 3’ 
Ladder from 10 to 1: 
Burpees 
American Swing

WOD 020715

5RFT: 
30 Oh Squat 
30 Wall Ball 
3 Rope Climb

ENDURANCE 020715

Every 4 minute for 24’: 
20 Cal Row 
10 Burpees 
5 Pull Up

WOD 010715

5X2 85% DEADLIFT 
For Time:
15 Double Kb Thruster 
100mt Sprint 
10 Double Kb Thruster 
100mt Sprint 
5 Kb Double Thurster

WOD 300615

5X5 Shoulder Press 
AMRAP 18’: 
25 Walking Lunge  
25 Pull Up 
50 Box Jump 
50 Sit Up

ENDURANCE 300615

2RFT: 
500mt Run 
50 Sdhp 
400mt Row 
40 Push Jerk 
300mt Run 
30 Hspu 
200mt Row 
20 Pull Up 
100mt Run 
10 Rope Climb

WOD 290615

AMRAP 9’: 
15 T2B 
10 Deadlift 
5 Snatch (50/30) 
Rest 6’ 
AMRAP 9’: 
15 Du 
10 Air Squat 
5 Push Up

ENDURANCE 290615

Row 6x500 Rest 2’ 
For Time: 
100 Cal 
50 Wall Ball 
25 Box Jump

WOD 280615

"Ventu" 
3RFT 
50 Wall Ball 
25 Burpees 
500 m run 
NB: This Is not a Hero's Wod

WOD 270615

30-20-10 
Thrusters 
T2B 
Back extension

WOD 260615

Back squat  
5-5-3-3-3-2 
5RFT 
10 Ring dip 
10 C2B

WOD 250615

6x6 Weighted push-up 
AMRAP 12': 
12 Deadlift 
12 Box jump 
12 Sit up

ENDURANCE 250615

1000-750-500-250 
Rest 2' each round 
Then: 
5RFT 
2' Row 
10 HSPU 
1' Rest

WOD 240615

15'Practice Pistol squat 
 5RFT 
12 Alternated Pistol Squat 
24 American swing 
400 m run

ENDURANCE 240615

every 6 minutes for 36 minutes 
21 cal 
15 push up 
9 power clean

WOD 230615

Power clean 
Bar facing burpees 
15-12-9 
rest 3' 
12-9-6 
rest3' 
9-6-3

ENDURANCE 230615

2000 m row 
20kb swing 
20 wall ball 
1500 m row 
20kb swing 
20 wall ball 
1000 m row 
20kb swing 
20 wall ball 
500m row

WOD 220615

EMOM 18’: 
From 0 to 5’: 5 Strict Pull Up 
From 6’ to 10’: 5 Pull Up 
From 11’ to 15’: 5 Chest To Bar 
From 15’ to 18’: 3 Bar Muscle Up 
Amrap 4’: 
10 Push Up 
20 Box Jump 
Rest 2’ 
Amrap 4’: 
10 V-Up 
20 Air Squat

ENDURANCE 220615

5x 200mt Row rest 2’
AMRAP 20’:
45 Cal
30 Snatch
15 Oh Squat

WOD 210615

"31 Heroes"
31’ amrap 
8 thrusters 
6 rope climb  
11 box jumps

WOD 200615

3 rounds: 
50 wall ball 
40 sit up 
30 ring row 
20 tyre flip 
100 m bear crawl

ENDURANCE+ 200615

210 cal
21 deadlift 
21 box jump 
21 ring push up
150 cal
15 deadlift 
15 box Jump
15 ring push up
9 cal
9 deadlift 
9 box jump
9 ring push up 
Then:8 rounds
150m swim( 100 crawl+50 breaststroke)
Rest 30" each round

WOD 190615

4x2 front squat 
4x2 back squat 
Then: 
100 push press 
8 mobility squat of penalty each time you stop

WOD 180615

Amrap 25’ 
1 muscle up 
1 hspu 
1 sdhp 
Add 1 rep each round

ENDURANCE 180615

3 rounds: 
300 m run+300m row+300m run 
Then: 
Double Jackie 
2k row 
100 thrusters 
60 pull ups

WOD 170615

5 rounds: 
3’ double unders 
2’ cluster 
1’ plank 
1’ rest

ENDURANCE 170615

Every 6’ for 36’ 
10 chin ups 
10 t2b 
10 burpees 
40 cal

WOD 160615

Emom 10’ 
1 power snatch+ 2 ohs 
Then: 
8’ amrap 
12 burpees 
8 box jumps  
4 pull ups

ENDURANCE 160615

3x200 m row 
1x1000 m row 
Then: 
Row 2000 meters 
50 wall-ball  
Row 1000 meters 
35 wall-ball  
Row 500 meters 
20 wall-ball

WOD 150615

5 rounds of: 
25 medball clean 
12 t2b 
7 ring dip

ENDURANCE 150615

4 rounds: 
1km row 
20 double kb goblet squats 
20 double kb jerk 
5 rope climb

WOD 140615

21-18-15-12-9-6-3-1
Clean and Jerk
Ghd
Box Jump

ENDURANCE+ 140615

AMRAP 40'
30 cal
20 oh walking lunges
10 tyre flip
20 cal
30 push ups
Then:
5 rounds:
1x50m swim (crawl)
1x50m swim (breaststroke)

WOD 120615

50 d.u
25 thruster
40 d.u
20 thruster 
30 d.u 
15 thruster
20 d.u
10 thruster
10 d.u
5 thruster

ENDURANCE 120615

Amrap 40'
500 m row
25 American swing
400 m row
20 American swing
300 m row
15 American swing
200 m row
10 American swing
100 m row
5 American swing

WOD 11062015

Amrap 20'
8 push press
16 v-up
24 American swing

ENDURANCE 110615

Row 2x2000 rest 2:30
Then:
3 rounds
400 m run
20 sit up
15 lunge
10 pull ups
5 wall climb

WOD 100615

3 Rounds:
30 pull ups
50 m Farmer walk KB
30 wall ball

ENDURANCE 100615

3x5' row rest 2'
Amrap 20'
30 push ups
20 power snatch
10 box jump

WOD 080615

Front Squat + Hang Power Clean + Front Squat
5-5-5
4-4-4
3-3-3
2-2-2
1-1-1
Then: 
5' Max rep Push Up

WOD 070615

Regional Event 6:
5 rounds: 
25 cal row 
16 chest to bar pull ups 
9 strict hspu

WOD 060515

1k run 
21-15-9 
Medball clean 
Sit up 
1k run 
21-15-9 
Mobility squat 
deadlift 
1k run 
21-15-9 
Burpees 
Chin up

WOD 050615

8 rounds: 
30 Sdhp 
20 oh kb lunges (10 right+10 left) 
10 t2b 
Rest 2’ each round

ENDURANCE 050615

1x800 m row 
1x700m row 
1x600 m row 
1x400 m row 
Rest 2’ each round 
Then: 
40 burpees box jumps 
4 rope climb 
40 cal 
4 rope climb 
40 box jumps 
4 rope climb

WOD 040615

Regionals event 5: 
1 rep max snatch 
5’ rest 
Regionals event 1: 
“Randy” 
75 power snatches

WOD 030615

10-5-3-1-1-1-3-5-10 
Bench press 
Then amrap 8’: 
5 pull ups 
10 burpees 
15 sit up

ENDURANCE 030615

1x1000 m row 
1x500 m row 
1x1000 m row 
Then for time: 
30 tyre flip 
40 burpees 
50 back extensions 
60 squats 
70 cal

WOD 020515

2,5k row 
From 10 to 1 
Wall climb 
Power clean 
2,5k row

WOD 010615

Regionals Event 3: 
1 mile run 
50 ohs 
100 ghd 
150 d.u 
50 sdhp 
100 box jump overs

ENDURANCE 010615

Amrap 40’ 
500 m row 
40 ball slam 
30 american swing 
Add 100 m and 10 reps each round

WOD 310515

“Ralph” 
4 rounds of: 
8 deadlifts 
16 burpees 
3 rope climbs 
600m run

WOD 300515

10 rounds: 
10 wall ball 
15 m sprint 
Rest 90” each round

ENDURANCE+ 300515

3k run
3 rounds:
50 air squat
40 american swing
30 lunges
20 ghd
10 burpees
3k row
Then:
10 rounds:
1x25m swim(crawl)
1x25m swim (breaststroke)

WOD 290515

12-12-10-10-8-8  
Oh walking lunges 
Then 12’ amrap 
16 sdhp 
32 sit ups

ENDURANCE 290515

2x1500m row  
Then 20’ amrap: 
30 burpees 
30 d.u. 
30 cal

WOD 280515

8 rounds: 
1’ burpees 
1’ tyre flip 
1’ ohs 
1’ rest

WOD 270515

7x3 deficit hspu 
Then amrap 15’: 
8 shoulder press 
12 box jumps 
24 d.u.

ENDURANCE 270515

6x100m row (rest 1’ each round) 
4x200 m row (rest 1’ each round) 
2x400m row (rest 1’ each round) 
Then 15’ amrap 
200 m run 
15 tyre flip 
30 push ups

WOD 260515

From 15 to 1 
Squat jump 
American swing 
Push ups 
Chin ups 
v-up 
back extensions

ENDURANCE 260515

2k row 
30-20-10 
Pull ups/ring dip/lunges/ghd/medball clean 
2k row

WOD 250515

5 rounds of: 
10 thrusters 
30” hang from pull up bar 
10 thrusters 
60” plank

ENDURANCE 250515

20 m bear crawl 
800 m row 
20 double kb thrusters 
40 m bear crawl 
1600 m row 
40 double kb thrusters 
60 m bear crawl 
2400 m row 
60 double kb thrusters

WOD 240515

5RFT:
800mt Run 
30 A. Swing
30 Pull Up

WOD 230515

EMOM 20’  
5 Lateral burpees  
Max rep power snatch

ENDURANCE+ 230515

3 rounds:
100 m farmer walk
25 suitcase deadlift
3 rope climb
12 bench press
800m row 
Then: 21x50 swim

WOD 220515

5x max rep pull up  
Rest 1’ each set 
5x max rep push up  
Rest 1’ each set  
5x max rep t2b  
Rest 1’ each set

ENDURANCE 220515

Test 5000m 
Amrap 20’ 
Start at 100m row and 100m run 
Add 100m every round

WOD 210515

Emom 10’  
3 push press (75% 1RM)  
Rest 3’  
Emom 10’  
3 push jerk ( with the same weight of the push press)  
Then:  
4 Rounds  
20 Back extension  
30 d.u

ENDURANCE 210515

1000 m row 
50 alternated kb C&J 
1000m row 
50 mb clean 
1000 m row 
50 pull up 
1000 m row

WOD 200515

In 8 minutes:  
Start at 1 power clean and 1 pull up  
add 1 rep each round  
Rest 5’  
In 8 minutes:  
Start at 1 DL and 1 sit up  
add 1 rep each round

ENDURANCE 200515

Amrap 40’ 
750m row 
30 American swing 
24 box jump 
18 lunge 
12 burpees 
6 wall climb

WOD 190515

5x3 ohs squat  
Then:  
4’ Amrap box jump over  
Rest 3’  
4’ American swing

ENDURANCE 190515

6x500 rest 2’ 
Then: 
Amrap 15’ 
200m row  
200m run 
20 d.u

WOD 180515

Tabata plank  
Rest 1’  
Tabata hollow position  
Rest 1’  
Tabata superman position  
 
Then:  
CAP TIME 10’  
100 burpees test

ENDURANCE 180515

Amrap 35’ 
800m Row 
10 power clean 
20 wall-ball 
30 sit up

WOD 160515

“Fran” 
21-15-9 
Thrusters 
Pull ups 
Rest 7’ 
“Diane” 
21-15-9 
Deadlift 
hspu

ENDURANCE+ 160515

4 rounds:
30 alternating kb snatches
1k row
30 ghd
100 d.u.
Then:
8x75m swim
4x100 m swim

WOD 150515

Find your 1RM of FRONT SQUAT 
Then: 
10 rounds: 
15m sprint 
30”rest each round

WOD 140515

Amrap 25’ 
50 m bear crawl 
18 hpc 
50 m lunges 
18 stoh

ENDURANCE 140515

In 40’ cap time: 
2100 m row 
12 rope climb 
1500 m row 
9 rope climb 
900 m row 
6 rope climb 
Then max rep mobility squat

WOD 130515

Find your 1RM of DEADLIFT 
Then: 
Tabata row 
Tabata double unders 
Tabata t2ring

ENDURANCE 130515

2x600m row 
2x400m row 
2x200m row 
Rest 90”each round 
Then 20’ amrap:  
400 m run 
6 wall climb

WOD 120515

Benchmark "Angie":
100 Pull ups 
100 Push ups  
100 Sit ups 
100 Squats

ENDURANCE 120515

In 35’ cap time: 
5 rounds: 
400m row+200m run 
Rest 2’ each round 
Then max rep chin ups

WOD 110515

Find your 1RM of PUSH PRESS 
Then 3 rounds of: 
15 v-up 
15 american swing 
400m run

ENDURANCE 110515

3 rounds: 
30 deadlifts 
700 m row 
30 deadlifts 
700m row 
21 wall ball 
30 deadlifts 
700 m row 
14 lateral burpees

WOD 090515

For Time: 
Run 500mt  
25 Kb Swing Left Arm 
25 Kb Swing Right Arm 
Run 500mt 
25 Kb Snatch Left Arm 
25 Kb Snatch Right Arm 
Run 500mt 
25 Clean & Jerk Left Arm 
25 Clean & Jerk Right Arm 
Run 500mt  
50 Swing

ENDURANCE+ 090515

AMRAP 40'
1k row
10 Ring push ups
10 box jump over 
10 t2ring
10 oh lunges with medball
Add 5 reps each round
Then:
3 rounds:
2x50m swim crawl
4x25m swim breaststroke

WOD 080515

Power Clean + 2 Front Squat 
Rest 4’:  
EMOM 12’: 5 Pull Up + 3 Chest to Bar 
AMRAP 4’: 
10 Lunge 
5 Burpees

WOD 070515

7RFT: 
15 Snatch 
30 t2b 
45 Double Unders

ENDURANCE 070515

Every 5 minute for 30 minutes: 
500mt Row 
10 Box Jump 
5 Pull Up

WOD 060515

5 Round of: 
20 Air Squat 
10 Pull Up 
Rest 4’ 
5 Round of: 
10 Burpees 
20 Med Ball Clean 
Rest 4’ 
5 Round of: 
20 Push Up 
10 American Swing

WOD 050515

7x2 Deadlift increase the weight 
Amrap 12’: 
12-10-8 
Push Press  
Swing 
Box Jump

ENDURANCE 050515

3x1500mt Row rest 3’30’’ 
Tempo rimanente Amrap Med ball Clean

WOD 040515

600mt Run 
30 Oh Squat 
6 Rope Climb 
400mt Run 
20 Oh Squat 
4 Rope Climb 
200mt Run 
10 Oh Squat 
2 Rope Climb 
100mt Run  
5 Oh Squat 
1 Rope Climb

ENDURANCE 040515

AMRAP 30’: 
600mt Row 
30 t2b 
6 Hspu Strict 
400mt Row 
20 t2b 
4 Hspu Strict 
200mt Row 
10 t2b  
2 Hspu Strict 
100mt Row 
5 t2b  
1 Hspu Strict

WOD 020515

15' Practice pistol squat
Then:
5 Rounds
20 Deadlift
10 Pistol squat

WOD 010515

In 20' find your 1RM of shoulder press
Then with 70% of your press:
30 STOH
60 D.U
20 STOH
60 D.U
10 STOH
60 D.U.

WOD 300415

Every 2' for 24 minutes do
5 Squat clean
6 Lateral burpees
7 sit up

WOD 290415

5 Round
10 snatch
60''plank
10 snatch
10 t2b

WOD 280415

Front squat
3x3
2x2
Then:
100 american swing
every time you stop, do 100 meter run

ENDURANCE 280415

Every 3 minutes for 5 times row 500m
Then:
100 cal
20 snatch
50 cal 
20 snatch
25cal
20 snatch

WOD 270415

15-12-9
Thrusters
pull-up
Rest 4'
12-9-6
Trusters
pull-up
Rest 4'
9-6-3
Thrusters
pull up

ENDURANCE 270415

Buy in 50 Wall ball
3 Rounds
500 m run
20 ball sit up
1500 m row
Cash out 50 burpees

WOD 260415

“LUCE” 
3 rounds: 
1 km Run 
10 Muscle Up
100 Squat

ENDURANCE+ 260415

In 40’: 
2k row 
80 push ups 
2k row 
100 squats 
2k row 
80 medball clean 
Then max rep rope climb 
Then: 
1x300 m swim 
1x250 m swim 
1x200 m swim 
1x150 m swim 
1x100 m swim 
1x50 m swim

WOD 250415

12’ EMOM 
1 complex (1 cluster+1 jerk) 
Then 2 rounds of: 
3’ amrap push ups 
1’ rest 
3’amrap box jumps 
1’ rest

ENDURANCE+ 250415

2x700m row+700m run (rest 2’ each round) 
Then: 
21-18-15-12-9-6-3 
Burpee chin ups 
Mobility squat 
20 cal between rounds 
Then: 
8x25m swim (crawl) 
6x50m swim (crawl) 
4x25m swim (breaststroke) 
2x50m swim (breaststroke)

WOD 240415

"Venice XGames WOD 2"
1' Deadlift 
30'' Rest
1' Deadlift 
30'' Rest
1' Deadlift
30'' Rest
1' Deadlift

ENDURANCE 240415

50 pistols 
100 cal 
50 push press 
100 cal 
50 box jumps 
100 cal 
50 sdhp 
100 cal

WOD 230415

Irish throwdown wod 3 
In 12’ cap time 
From 10 to 1 of: 
deadlifts
box jumps 
Each Round perform 20 Double Unders 
then max rep muscle ups

WOD 220415

Find your 1 rm of thruster 
Then: 
10 rounds: 
20” t2b 
40” rest

ENDURANCE 220415

6x400m row (2’rest each round) 
Then 20’ amrap: 
2 rope climb  
50 squats

WOD 210415

3 rounds: 
10 hspu 
15 dip 
20 push ups 
25 pull ups

ENDURANCE 210415

2 RFT: 
60 cal 
30 ghd 
60 cal 
30 push ups 
60 cal 
30 back extensions 
60 cal 
30 sdhp

WOD 200415

10 rounds: 
30” chin ups 
30” rest 
30” thrusters 
30” rest

WOD 190415

"THE DON"
66 Deadlifts @50/32kg, 
66 Box jumps @24/20", 
66 Kettlebell a.swings @1.5 pood, 
66 Knees to elbows, 
66 Sit-ups, 
66 Pull-ups, 
66 Thrusters @24.9/18kg, 
66 Wall ball shots @9/6.4kg, 
66 Burpees, 
66 Double-unders.

WOD 180415

6x3 Deadlift 
Then 
2RFT:
25 burpees 
15 front squat
5 wall climb

ENDURANCE 170415

3000 mt row
90 squat
60 push up
30 medball sit up
3000 mt row
then:
max rep burpees

WOD 160415

6' amrap
20 box jump
10 push up
rest 3'
6' amrap
20 swing
10 pull up
rest 3'
6' amrap
20 lunges
10 push press

ENDURANCE 160415

1000 mt row
50 wall ball
1000 mt row
40 d.u
1000 mt row
30 burpees
1000 mt row
20 squat
1000 mt row
10 hspu

WOD 150415

5 ROUNDS:
60 d.u
30 American swing
15 t2b

ENDURANCE 150415

4 rounds
750 mt row
10 deadlift
20 pull up
750 mt row
10 deadlift
20 sit up

WOD 140415

EMOM 10':
1 Power Snatch + 2 Overhead Squat 
21-15-9-3
Ghd
Pull Up

ENDURANCE 140415

250+500+750+1000 mt row rest 2'
then:
amrap 25':
30 swing
30 v-up
300 mt run

WOD 130415

30' am rap
30 wall ball
20 sit up
10 deadlift

ENDURANCE 130415

EMOM 10'
100 mt row + 10 push up
rest 3'
3 rounds
300 mt row
30 KB clean
200 mt row
20 t2b
100 mt row
10 burpees

WOD 120415

Hero's Day "Badger"
3 Rounds: 
30 Squat Clean 
30 Pull Up 
800mt Run

ENDURANCE+ 120415

In 8' complete one round of:
30 cal
20 front squats
10lateral burpees 

Repeat for 5 rounds and add 5 reps and calories each round

Then:
1x200m swim (breaststroke)
1x600m swim (crawl)
1x200m swim (breaststroke)