(W) DUMBELL DAY (W) 4490189 – IRON (W) HEIMDALL (W) BLOOD AND GUT
LEGS
8 ROUND FOR TIME: 2 ROUND FOR TIME 8 ROUNDS FOR TIME 70M – 50M-30M- 20M-
20 THRUSTERS OF: 10M
9 BENCH PRESS (WEIGHTED TYRE
20 SUMO DDLIFT 6 PUSH PRESS PULL)
7 BB DEADLIFT HIGHPULL
8 BENT BARBELL ROW 10 BURPEES
BUY OUT /IN 20 PUSH PRESS
ABS WORKOUT 15 10 BENCH PRESS 5 PUSH UPS
MINUTES 20 FRONT RACK LUNGE
BUY OUT BUY OUT
20 BACK SQUAT AGILITY LADDER 15 MINUTES ABS
BUY OUT DRILL
15 MINUTES ABS
WORKOUT
(M,G) CHUTE FIGHTER (M G ) EASY AHILES 1.0 (M G ) KING SIMBA (M G ) ZACHARY
TELLER
5 ROUND FOR TIME 5 ROUNDS FOR TIME: 3 ROUNDS FOR TIME FOR TIME OF:
400 METERS RUN OF: 10-10-25
10 CHIN UP 10-25-50
10 BURPEES 1000 METER RUN 10-25-50-100
30 AIR SQUAT 10-25-50-50-100-150
10 PULL UPS 10 BURPEES
50 DOUBLE WHIP 10 BURPEES,25 PUSH
SMASH 15 BOX JUMP 24 INCH 15 SEC DOUBLE WHIP UP,
(BATTLE ROPE) SMASH 50 LUNGES, 100 SIT
15 SIT UPS UP,150 AIR SQUAT
BUY OUT/IN BUY OUT 20 AIR SQUAT
AGILITY LADDER AGILITY LADDER BUY OUT
DRILL DRILL AGILITY LADDER
DRILLS
(W,M,G) OPEN 20.2 (W, M, G) PABLO (W M ) BAD ASS DELT (W M) FELIX THE CATS
TANTO
AMRAP 20 MINUTES 5 ROUND FOR TIME: AMRAP IN 20 MINUTES 5 ROUND OF TIME OF:
300 METER RUN OF: 9 BURPEES
4 DB THRUSTERS 9 BOX JUMP
15 PUSH UP 10 ALTERNATING DB 9 PULL UPS
6 TOES TO BAR SNATCHES 9 THRUSTERS
15 BOX JUMP 20 INCH 9 TOES TO BAR
24 DOUBLE UNDERS 30 DOUBLE UNDERS (WITHOUT VEST)
1 BURPEE : 2 TIRE FLIPS
BUY OUT/IN (WITH TIRE SLED PULL BUY OUT BUY OUT
AGILITY LADDER 15KG PLATE)8 REPS 15 MINUTES ABS 15 MNUTES ABS
DRILL BUY OUT
10 MINUTES ABS
(M) SCOTTY (M) DEATH ROPE (M) OSAS THE GREAT (M) STRESS LSD
FOR TIME: 10 ROUNDS FOR TIME: AMRAP IN 15 MINUTES FOR TIME OF
OF
5000 METER RUN 15 SEC ALTERNATING LONG SLOW DISTANCE
ARM WAVES 100 METER WEIGHTED (WEIGHTED RUN)
REST 3 MINUTES RUN
25 SEC REST BUY OUT
500 DOUBLE UNDERS 25 DOUBLE UNDERS BATTLING ROPE
15 DOUBLE ARM WHIP
SMASH
BUY OUT
25 SEC REST 15 MINUTES ABS
BUY OUT
AGILITY LADDER
WOD CROSSFIT
(G W) TUMPUNG (CF (G W) PAIN IS GOOD!! (G W) LOVELY LITTLE (G W) TUMPUNG
220114) TOMPOK
3 ROUND FOR TIME 5 ROUND FOR TIME 6 ROUNDS FOR TIME 3 ROUNDS FOR TIME
21 – 15 – 9 21-18-15-12-9-6 OF: OF:
BURPEES 21-15-9
PULL UPS 21-18-15-12-9-6
CLEAN PULL UPS
POWER CLEAN PULL UPS
ABMAT SIT-UP CLEAN
PUSH UPS PUSH PRESS
DUMBELL SNATCH PUSH UPS
BUY OUT DB THRUSTERS
20SEC DOUBLE SMASH CHEST TO BAR PULL BUY OUT (BATTLE BUY OUT
(B.R) UP ROPE) 15 MINUTES ABS.
(M,G,W) BANGKING (M G W ) ) BLOW UP!! (M G W ) DISTORTION (M G W ) ANTANOM
1975499)
5 ROUND FOR TIME FOR TIME : 5 ROUNDS OF TIME OF
4 ROUNDS FOR TIME:
50-40-30-20-10 900 METERS RUN 400 METER RUN
KETTLEBELL SWING, 1 300 METER RUN
POOD) 90 DUMBELL SNATCH 15 THURSTERS
10 CLAPPING PUSH UP
10-20-30-40-50 90 V-UPS 10 BURPEES
ABMAT SIT UP 15 ABMAT SIT UP
BUY OUT BUY OUT
100-100-100-100-100 20 DUMBELL SWING AGILITY LADDER 15 MINUTES ABS
DOUBLE UNDERS DRILLS
9 TOES TO BAR
AGILITY LADDER BUY OUT 10 MIN ABS
DRILL
(G) PRACTICE (G) KING LEBRON (G) SILLY ZOMBIE (G) IP MAN
BUY IN AMRAP IN 20 MINUTES AMRAP IN 20 MINUTES EMOM THROUGH 15
AGILITY LADDER OF OF MINUTES
DRILL
5 BURPEE PULL UP 3 RING DIPS 5 AIR SQUAT
PROGRESSION OF
SKILLS AND 10 RING DIPS 5 AIR SQUAT 3 BURPEES
MOVEMENT
15 SIT UPS 6 SIT UPS 5 V-UPS
BUY OUT
20 SEC ALTERNATING BUY OUT BUY OUT BUY OUT
SMASH (B.R) X 6 SETS 15 MINUTES ABS AGILITY LADDER BATTLING ROPES
DRILL
(W M) LOVELY NALA (W M) BADASS PUMBA (W M) BLACK RHINO (W M) CFO 4
5 ROUNDS FOR TIME AMRAP IN 20 MINUTES 5 ROUNDS FOR TIME 6 ROUNDS FOR TIMME
OF FOR: OF
5 POWER CLEAN
20 DUMBELL 5 FRONT SQUAT 50 DOUBLE UNDERS 50 DOUBLE UNDERS
THRUSTER 5 PUSH PRESS
50 DOUBLE UNDERS 20-20 SINGLE ARM DB 10 BACK SQUAT
400 METER RUN OVERHEAD LUNGE
BUY OUT BUY OUT
AGILITY LADDER BUY OUT BATTLING ROPES
BUY OUT DRILLS BATTLE ROPES
15 MINUTES ABS
(G W M) 1340047 – (G W M) BLACK AND (G W M) LITTLE DEVIL (G W M) JACK SILVA
BLACK MAMBA 24 YELLOW (GABON)
4 ROUND FOR TIME: 4 ROUND FOR TIME OF 7 ROUNDS FOR TIME 4 ROUND OF TIME OF
30 SUMO DDLIFT HIGH OF
PULL 300 METER RUN 30 OVERHEAD LUNGE
50-50 SHUTTLE SPRINT 34LB
20 PUSH PRESS 10 CLAPPING PUSH UP
15 TOES TO BARS 30 ABMAT SIT UP
10 BURPEES 15 SIT UP
7-7 DUMBELL POWER 30 SEC BATTLING
25 RING ROWS 20 DB SWING SNATCH ROPES
BUY OUT /IN BUY OUT (AGILITY BUY OUT BUY OUT
ABS WORKOUT 15 LADDER) 10MINUTES ABS 10 MINUTES ABS
MINUTES
BROOK WELLS WOD HELEN (G W) KELLY (M G W) “DT” WOD
(W)
3 ROUNDS FOR TIME 3 ROUND OF TIME OF: 5 ROUND OF TIME OF : 5 ROUND OF TIME OF:
OF:
400 METER RUN 400 METER RUN 12 DEADLIFT
15 THRUSTERS
21 DB SWING 30 BOX JUMPS 24 INCH 9 HANG POWER CLEAN
21 REPS SUMO
DEADLIFT HIGH PULL 12 PULL UPS 15 DB THRUSTERS 6 PUSH JERK
BUY OUT BUY OUT BUY OUT BUY OUT
15 MINUTES ABS 15 MINUTES ABS AGILITY LADDER AGILITY LADDER DRIL
DRILL
LUCY (G M) DURANTE CORE RENE (M W) MIND ERASER (G W M)
5 ROUND FOR TIME OF 5 ROUND OF TIME OF: 7 ROUND FOR TIME OF: AMRAP IN 20 MINUTES
5 PULL UPS 10 HOLLOW ROCK 400 METER RUN 7 POWER CLEAN
10 V UPS
10 BURPEES 10 TUCK UP 21 WALKING LUNGES 7 BURPEES
10 SEC HOLLOW HOLD
400 METER 15 PUL UPS 200 METER RUN
1 MIN REST
BUY OUT BUY OUT 9 BURPEES BUY OUT
15 MINUTES ABS (BATTLING ROPES) 15 MINUTES ABS
BUY OUT
15 MINUTES ABS
JAY (G) TAG U ARE HERE (M,G) LONGEST MILE (G M) ELMSY (M G )
AMRAP 20 MINUTES OF AMRAP 20 MINUTES 4 ROUND FOR TIME OF : FOR TIME OF:
10 BURPEES 400 METER RUN
22 AIR SQUAT 500 METER RUN 100 METER RUN
10 PULL UP 10 AIR SQUAT 10 SET OF
12 TOES TO BAR 10 TOES TO BAR 100 METER RUN 10 PUSH UP
10 OVERHEAD 10 PUSH UP 10 DB SWING
9 BURPEES WALKING LUNGES 100 METER RUN 10 BOX JUMP
WITH VEST!!! 10 SIT UP
BUY OUT 100 METER RUN 400 METER RUN
BUY OUT 10 MINUTES ABS
AGILLITY LADDER
DRILL
WOD CROSSFIT
OPEN 11.2 HELTON FRACTURED FRAN CARLOS LILO
AMRAP 15 MINUTES 3 ROUND OF TIME OF: 5 ROUND FOR TIME OF: 40 – 30 – 20 – 10 FOR
OF: TIME OF:
800 METER 9 THRUSTERS
9 DEADLIFT DUMBELL SWING
30 DUMBELL SQUAT 9 PULL UPS
12 PUSH UPS CLEAN GOBLET SQUAT
15 JUMP BOX 30 BURPEES TOES TO BARS
BUY OUT
BUY OUT 150 REPS ABS BUY OUT
BUY OUT BICEPS CURL X 4 SETS 50 REPS DECLINE PUSH
15 INVERTED ROWING 70 REPS ABS UP
X5
SHAM ERIN EMILY T.U.P
7 ROUND FOR TIME OF 5 ROUND FOR TIME OF: 10 ROUND FOR TIME 15 -12- 9 – 6 – 3 REPS
OF: FOR TIME OF
11 DEADLIFT BODY 15 DB SPLIT CLEAN
WEIGHT 30 DOWN UNDERS POWER CLEAN
12 PULL UPS 15 PULL UPS PULL UPS
100 METER SPRINT 30 AIR SQUAT
100 METER SPRINT FRONT SQUAT
PULL UPS
2 MINUTES REST
BUY OUT
BUY OUT BUY OUT 170 REPS ABS
TRAPS SHRUGING X 5 170 REPS ABS
SET
“BARBARA” “CHELSEA” CHRIS KYLE MOSZER
5 ROUNDS FOR TIME EMOM IN 30 MINUTES 3 ROUND FOR TIME OF: 9 ROUND FOR TIME OF:
OF:
5 PULL UPS 40 DUMBELL SWING 300 METER RUN
20 PULL UPS 6 AIR SQUAT
10 PUSH UP 40 BOX JUMPS 6 PULL UPS
30 PUSH UPS 6 BOX JUMPS
15 AIR SQUATS 40 THRUSTERS 6 BURPEES
40 SIT UPS 6 SIT UPS
BUY OUT 40 ELEVATED PUSH UP 6 LUNGES
50 AIR SQUATS 150 REPS ABS (FEET ON 24INCH BOX) 6 DUMBELL SWING
3 MINUTES REST WEAR WEIGHT (20LBS)
MINION CORONA OPEN 17.5 ARFAEL O1
7 ROUND FOR TIME OF: 10 ROUND OF TIME OF: 7 ROUND FOR TIME
15 CHIN UP
400 METER 9 THRUSTERS 6 SINGGLE ARM DB
12 DB / BB CLEAN THRUSTERS
29 BACK SQUAT 35 DOUBLE UNDERS 105PLANK JACK TO UP
60 DOUBLE UNDER DOWN
30 LATERAL HOP/JUMP
15-15 POWER SNATCH 30 DOUBLE UNDERS
BUY OUT BUY OUT: BUY OUT
150 REPS ABS 200 ABS UPPER BODY LIGHT
WORKOUT
RMO-08 (DAILY D) CORE PUNISHMENT AGILITY LADDER DRILL
FINISH IN 20 MINUTES FRANK MEDRANI SINGLE A-RUN SINGLE LEG SHUFLE
3 ROUND OF PLANK TO ARM LEG SINGLE STEP BACK AND FORTH
30 DB PUSH UP LIFT WIDE STICK ICKEY
30 DB SNATCH BODY SAW SHUFFLE
2 ROUND OF 180 PLANK REACH WIDE STICK
(25-25) SIT UP (ANCHOR LOW PLANK KNEE IN CROSSOVER
FOOT UNDER DB) REST 2 MINUTES ICKEY SHUFFLE
50-50 DB PUSH PRESS SIDE PLANK WALK SALSA
1 ROUND OF PLANK CLIMBERS SIDE STEP
100 AR SQUAT REVERSE PLANK HOLD 5 HOP TO SINGLE STEP
200 DOUBLE UNDERS SIDE PLANK CRUNCH CROSSOVER
43 LBS DUMBELL REGULAR PLANK CENTEPEDE
HOLD RIVER DANCE
DOUBLE DOUBLE
HOME ABS WORKOUT 1 DUMBELL FULL BODY DUMBELL FULL BODY DUMBELL FULL BODY
1 2 3
ROLL UPS ROMANIAN DEADLIFT DUMBELL FRONT DB FRONT SQUAT
PLANK CRUNCHES PUSP UP – PULL SQUAT DB STIFF LEG
SIDE PLANK THROUGH DUMBELL PRESS DEADLIFTS
CCRUNCHES HOLLOW BODY DB DEADLIFT DB WALKING LUNGES
LEGS LIFT CRUNCH DB BENT OVER ROW DB FLAT PRESS
BUTTERFLIES DB THRUSTER TO BULGARIAN SPLIT DB BENT OVER ROW
TOE TOUCH REVERSE LUNGE SQUAT DB OVERHEAD PRESS
SCISSORS BROAD JUMP TO HIGH DB SUMO DEADLIFT DB FARMER WALK
CRUNCH KNEE HIGH PULL DB BURPESS
SUPERMAN 1 ARM DUMBEL ROW ROMANIAN DEADLIFT (NUMBER OF REPS =
SINGLE LEG PLANK HOLLOW BODY PULL (1 LEG) YOUR AGE)
CRUNCHES OVER DB FLY 50% OF YOUR REP MAS
FLUTTER LEG LIFT BURPEE TUCK JUMP LATERAL – REAR DELT
RAISE
3 ROUND (15 – 25 REPS) (3 ROUND 15-25 REPS)
BJJ “DAILY D 2 DAILY D 3 DAILY D 4
3 MINUTES NON STOP METCON FOR TIME 60 SEC COMPLETE 1 10 BURPEES
OF: 20-18-16-14-12-10-8-6-4-2 RPUND OF: 10 BURPEES
ALTERNATING DB 6 PUSH UP 25 SHOULDER TAPS
3 BURPEE TO SQUAT SNATCHES 6 UP DOWN 10 BURPEES
CLEAN AND JERK 6 BODYWEIGHT 25 SHOULDER TAPS
6 SIT THROUGH 10-9-8-7-6-5-4-3-2-1 LUNGES 50 LATERAL LUNGES
REST 1 MINUTES DB THRUSTERS 10 BURPEES
BEGINNER 10MIN 25 SHOULDER TAPS
UNBROKEN REPS INTERMEDIATE 15 MIN 50 LATERAL LUNGES
4-5 ROUND ADVANCE 20 MIN 100 SIT UP
BAD ASS 30 MINUTES 10 BURPEES
25 SHOULDER TAPS
50 LATERAL LUNGES
DAILY D 5 DAILY D 6 DAILY D 7
100 SIT UP
8 BURPEES 25 ROUND OF: 20 ROUNDS (30 SEC 150 AIR SQUAT
24 RUSSIAN TWIST WORK)(30SEC REST)
41 DOUBLE UNDER 5 AIR SQUAT
13 PUSH UP 6JUMPING LUNGES 21-18-15-12-9-6-3
1 MINUTES PLANK 7 PUSH UPS 3-6-9-12-15-18-21
26 SIT UP
2020M RUN DB PUSH PRESS
PULL UPS
BURPEES
CORE PUNISHMENT DEVIL WOD PAIN STORM XV GUT CHECK
(30 SEC EACH
EXERCISE)
2 ROUND OF : 10 ROUND FOR TIME 7 ROUND FOR TIME FOR RIME:
PLANK TO ARM&LEG
LIFT 3 DEVIL PRESS 10 MAN MAKERS 30 DEVIL PRESSE
BODY SAW 22 ALT DB LINGES 20 DB DEADLIFT 60 DUMBELL
180 PLANK REACH 19 AIR SQUAT 30 SINGLE ARM DB THURSTERS
LOW PLANK KNEE IN SNATCH 90 BURPEES
(REST 2 MINUTES) VEST (OPTIONAL) 40 SINGLE ARM
SIDE PLANK WALK OVERHEAD LUNGES
PLANK CLIMBER 50 DB SWING
REVERSE PLAN HOLD
SIDE PLANK HOLD
REGULAR PLANK
HOLD
DAILY D 8 PAIN FREE KNEES CONCRETE CORE ABS 500 ABS ASSAULT
30 MINUTES (AMRAP) LEGS WORKOUT (4 45 SEC WORK (15 SEC 5 ROUND ( 2 MINUTES
30 SEC REST BETWEEN SET) REST) REST BETWEEN SET)
EXERCISE 8-12 REPS EACH 5 ROUND (35 MINUTES) 10 SEC REST BETWEEN
10 SHUTTLE SPRINT EXERCISE I MINUTES REST IN EXERCISE
6 MT. CLIMB BETWEEN SET LYING AB SCISSOR
3 UP DOWN BOX SQUAT KICK
9 AIR SQUAT STIFF LEG DEADLIFT IN AND OUT TOE TOUCH V – UP
7 SIDE LUNGES STEP BACK LUNGES SPRING UP RUSSIAN TWIST
12 SIT UPS BULGARIAN SPLIT KICK UP IN AND OUT
SQUAT SIDE PLANK HIP RAISE WALKING PLANKS
WEIGHTED VEST STEP UPS HOLLOW BODY ROCK
(OPTIONAL) SEATED CALF RAISES
DUMBELL COMPLEX DUMBELL COMPLEX ANDY SPEER
1.0 2.0
7 ROUND FOR TIME 7 ROUND FOR TIME OF AMRAP 18 MINUTES 8 PUSH UP TO
5 1 ARM POWER 7 REPS EACH EXERCISE RENEGADE DROW
SNATCH 10 DUMBELL 8 SINGLE LEG SKATER
5 1 ARM POWER CLEAN DB POWER CLEAN THRUSTERS SQUAT
TO THRUSTERS FRONT SQUAT 30 MOUNTAIN 10 ELEVATED PIKE
5 1 ARM ROMANIAN PUSH PRESS CLIMBERS PUSH UP
DEADLIFT (OPPOSITE DROP 5 RENEGADE PUSH UP 12 180 DEGREE JUMP
LEG) LUNGES/REVERSE 20 JUMPING LUNGES
5 1 ARM DB SWING POWER HIGH PULL
5 GOBLET SQUAT
REPEAT – SWITCH ARM
RESST 90-120 MINUTES
LIVELOVELIFT
AMRAP 30 MNUTES 7 ROUND OF TIME AMRAP 25 MINUTES 50-40-30-20-10 FOR TIME
10 AIR SQUAT
01 ROMANIAN 7 DB DEVILS PRESS 5 DB CLUSTER ALTERNATING DB
DEADLIFT TO LUNGES 7 DB BENT OVER ROW 20 BOX JUMP SNATCHES
(HOLD FOR 20 SEC) 7 DB DEADLIFT 5 DB CLUSTER PUSH PRESS
06 FRONT SQUAT 10 BURPEES RUSSAN TWIST
10 ALTERNATING DB SCALED WOD GOBLET FORWARD
POWER SNATCH 7PUSH UP LUNGES
7 DB OVER ROW
7 AIR SQUAT
7 DB DEADLIFT
