MONDAY

Workout of the day

SKILL
Bar Muscle Up

WOD
Amrap 7′
10 Snatches
3 Bar Muscle Ups
rest 3′
Amrap 7′
12 Overhead Squats
9 Chests to Bar

Conditioning

STRENGTH
Total Body

METCON
For time
3 rounds for time
20 American Swings
20 Push Presses
20/15 cals Row
20 Goblet Squats
20 Down Ups
20 Deadlifts
20 Sit Ups
cap time 20′

Beginners:
2/3 rounds
15/10 Plates ground to Overhead
15/10 Push Ups
15/10 cals Row
15/10 Air Squats
15/10 Burpees no Push Ups
15/10 KB or Plate Deadlifts
15/10 Sit Ups

TUESDAY

Workout of the day

STRENGTH
Emom 10′
3 Push Presses

WOD
5 rounds
1′ Bike
1′ American Swings
1′ Box Jumps Over
1′ rest

Conditioning

STRENGTH
Lower Body

METCON
4 rounds
Wallball shots
DB Cleans 22,5/15
Lateral Burpees over the DB
1 round 35w 25r
1 round 40w 20r
1 round 45w 15r
1 round 50w 10r
(Beginners: scale down the Cleans’ weight and to Prisoner Step Over, no Lateral)

WEDNESDAY

Workout of the day

WEIGHTLIFTING
Emom 6′
2 Low Hang Squat Cleans
then directly to:
Emom 4′
2 Squat Cleans

WOD
Amrap 10′
Ladder of 3
Squat Cleans
Handstand Push Ups
rest 5′
then 5′:
20″ on / 20″ off / 20″ on
Shuttle Run or Row or Bike
(high but bearable intensity all along the workout, no sprint)

Conditioning

STRENGTH
Total Body

METCON
Emom 15′
Row 250/200 mt
12 Dumbell Lateral Steps Over
30/40 Mountain Climbers

Beginners:
Row 200/150 mt
12 Steps Over
30″ Mountain Climbers or Plank

THURSDAY

Workout of the day

FOCUS
Specific Warm Up

WOD
Open 18.1
8 Toes to Bar
10 Clean and Jerks – 5 each –
14/12 cals Row

Conditioning

STRENGTH
Upper Body

METCON
2 rounds
Amrap 4′
10 Hands Off Push Ups
12/9 cals Bike / Ski
1′ rest
Amrap 4′
10 Burpees to plate
12 Ring Rows

FRIDAY

Workout of the day

STRENGTH/SKILL
Quality Day
3/4 rounds
6 Sumo Stance Good Mornings
10 or amrap Ring Push Ups or Dumbells
8 Barbell or Dumbell Up Right Rows

WOD
Emom 15′
20 Kettlebell Russian Twists
4 Double KB Deadlifts + 4 KB Cleans + 4 Reverse Lunges (each)
30″ max effort Machine

Conditioning

STRENGTH
Total Body

METCON
5 rounds
10 Box Jumps
20 alternating Dumbell Snatches 15/10
50 Air Squats

Beginners:
Amrap 15’/20′
10 Box Jump Steps Down
20 alternating Dumbells Ground to Overhead
35 Air Squats
rest 40″/1′ after each round

MONDAY

Workout of the day

WEIGHTLIFTING
Power Clean
7′ to find 1 Rm of the day

WOD
Hero’s Monday – Holleyman, team of 2
30 rounds for time, 1 round each
1 Power Cleans
3 Handstand Push Ups
5 Wall Ball shots

Conditioning

STRENGTH
Upper Body

METCON
Emom 15′
12/18 cals Row
10/15 cals Bike
10 Half Kneelings to Standing

TUESDAY

Workout of the day

SKILL REVIEW
Focus: Thruster Cycling
Work on 5 reps touch and go

WOD
For time
55 Thrusters 50/35
55 Burpees to plate / bar
rest 3′
55 Steps over the Box
55 cals Machine
rest 2′
55 Renegade Rows
55 High Box Jumps

Conditioning

STRENGTH
Total Body

METCON
6 rounds amrap
2’30” on / 30″ rest
30 Goblet Squats
20 Hands Off Push Ups
10 Burpees to plate
total time 17′:30″

WEDNESDAY

Workout of the day

STRENGTH ENDURANCE
Deadlift
Emom 10′
4/6 reps touch and go with 75% 3 Rm of December 12th

WOD
For time
9-12-15-18-21
American Swings
21-18-15-9
Knees to Elbows

Conditioning

STRENGTH
Core

METCON
Amrap 20′
50 Single Unders
3 rounds
15 Air Squats
10 Push Ups
40 Single Unders
2 rounds
15 American Swings
10 Sit Ups
30 Single Unders
1 round
15 Burpees
10 Lunges each

THURSDAY

Workout of the day

WEIGHTLIFTING
4 X 3 Low Hang Power Snatch
3 X 3 Hang Squat Snatch

WOD
Hang Power Snatches
9-7-5
Back Squats
18-14-10

CASH OUT
1′ on / 1′ off
Bike, aerobic effort, 65% intensity

Conditioning

STRENGTH
Total Body

METCON
Dumbell Clean and Jerks
Box Jumps
cals Row
35″ work
45″ work
55″ work
1′ work

FRIDAY

Workout of the day

WOD
Emom 30′
Odd
– 35 cals Row
– 20 Double Kettlebell Cleans max distance Double Kettlebell rack
– 75 Double Unders, amrap 10 Hang Clean and Jerks each arm (15 extra Double Unders after each set)

Conditioning

STRENGTH
Lower Body

METCON
For time
100 Steps over the Box
100 Wall Ball shots
100 Planks to Tall Plank

MONDAY

Wod of the Day

STRENGTH
Back Squat
6 sets @75% of 3 RM of Monday, December 3rd
Seated Box Jumps (3/4 after each set)

WOD
For Time
3 rounds
20 Evil Presses
20 Air Squats
20 Chests to Bar
20 Air Squats
20 Box Jumps

Conditioning

STRENGTH
Total Body

METCON
4 rounds
3’on / 1’off
amrap
15 American Swings
10 alternating Goblet Reverse Lunges
15 Sit-ups
10 Hands Off Push Ups

TUESDAY

Wod of the Day

WEIGHTLIFTING
1 Power Clean + 2 Push Jerks Touch and Go
5 sets building a heavy one – 10′ cap time

WOD
15′ amrap
1 round of DT
+ ladder of 3 Burpees Over

Conditioning

STRENGTH
Upper Body

METCON
21-18-15-12-9-6
Wall Ball shots
Down Ups
cals Row
(Girls row 18-15-12-9-6-3)

WEDNESDAY

Wod of the Day

WOD
Team of 2
3 Rounds
1 k Row
100 Double Unders
1 k Run – together
50 Dumbell steps over the Box

Conditioning

STRENGTH
Total Body

METCON
Tabata
Bike / Ski
1′ rest
Box Jumps
1′ rest
Devil Presses
1′ rest
Slam Balls or Med Ball Sit Ups

THURSDAY

Wod of the Day

STRENGTH ACCESSORY
2 rounds
1′ Max Effort Strict Handstand Push Ups – Kipping
1’rest
1′ Max Effort V Ups
1′ rest
1′ Max Effort Strict Pull Ups Chest to Bar – Pull Ups
1′ rest

WOD
7 Rounds
10 American Swings
10 Box Jumps
10 cals Bike
10 Hands Off Push Ups

Conditioning

STRENGTH
Lower Body

METCON
3 rounds
400 mt Run
20/15/10
Renegade Row
Box Jump
(scale down 5 reps every round, but row 400 mt always)

FRIDAY

Wod of the Day

WEIGHTLIFTING
Build 1 Heavy Rep
Complex
1 Power Snatch
1 Squat Snatch / Power Snatch
1 Overhead Squat

WOD
10-1
Overhead Squat
1-10
Toes to Bar
25 Double Unders after each set

Conditioning

STRENGTH
Core

METCON
50-40-30-20-10
Burpees
Sit Ups
Air Squats

WEDNESDAY

Wod of the Day

WOD
19′ amrap
20 cals Row
19 Deadlifts @1,2 bodyweight
20 Box Jumps
19 Handstand Push Ups

Conditioning

STRENGTH
Total Body

METCON
7′ amrap
7 Burpees
7 Russian Swings
7 Wall Ball shots
rest 2′
repeat

THURSDAY

Wod of the Day

STRENGTH
4/5 sets climbing
cap time 15′
Complex
1 Snatch Pull
1 Hang Pover Snatch
1 Hang Squat Snatch

WOD
4 rounds
1′ Power Snatch
1′ Wall Ball
1′ rest

Conditioning

STRENGTH
Lower Core

METCON
3 Rounds
2′ Row
2′ Prisoner Step Up
2′ Db Push Press

FRIDAY

Wod of the Day

HERO WOD
René

Scaled option
4 rounds
cap time 35′

Conditioning

STRENGTH
Upper Core

METCON
15′ amrap
Ladder 3
Hands off Puh Up
Kettlebell Sumo Deadlift High Pull
75 Single Unders or 200 mt Run after each set

THURSDAY

Wod of the Day

WOD
Amrap 10′
30 cals Row
20 synchro Wall Ball shots
10 Burpees over the partner

rest 2′

Amrap 10′
30 cals Bike
20 synchro Sumo Deadlifts High Pull
10 Burpees over the Bar

rest 2′

Amrap 10′
30 Air Squats
20 Push Ups
10 synchro Toes to Bar

Conditioning

STRENGTH
Total Body

METCON
100 Air Squats
emom 3′ Down Ups
100 Mountain Climbers
emom 3′ Down Ups
100 Plates Ground to Overhead
emom 3′ Down Ups

cap time 20′

FRIDAY

Wod of the Day

STRENGTH
4 Rounds
5 Push Presses
5 Reverse Lunges alternating
rest 90″ between rounds

WOD
For Time
30 Thrusters
50 Pull Ups
30 Thrusters
50 Box Jumps Over

Conditioning

STRENGTH
Total Body

METCON
10 rounds
1 round each
250 mt Row while the partner holds 2 Kettlebell in Front Rack

SATURDAY

Wod of the Day

STRENGTH
in 12′ build a heavy couplet of Power Cleans – Quality First!

WOD
For Time
3-6-9-12-15-12-9-6-3
Hang Power Cleans
Plate steps over the Box

Conditioning

STRENGTH
Total Body

METCON
team of 2
50-40-30-20-10
Wall Ball shots
10-20-30-40-50
American Swings

MONDAY

Wod of the Day

METCON
Benchmark: Rowing Eva

Conditioning

STRENGTH
Total Body

METCON
Game Day
For Time
3 rounds
50 American Swings
25 DB Thrusters
12 Burpees / cals Bike or 15 cals Ski

TUESDAY

Wod of the Day

STRENGTH
Push Press
5-4-3- rest 3′ 1 drop set @75% of 3 RM of the day

WOD
15′ amrap
10 Push Presses rx 30/20
10 Box Jumps
10 Burpees over the Bar

Conditioning

STRENGTH
Lower Body

METCON
3 rounds
4′ on / 1′ off
amrap
9 cals Bike/Ski
30 Mountain Climbers
40 mt Plate Walking Lunges

WEDNESDAY

Wod of the Day

WEIGHTLIFTING
Squat Clean
3 x 3 slow Squat Cleans – drop and reset every rep
4 x 2 Squat Cleans climbing – unbroken

WOD
Team of 2
5 synchro rounds of Cindy
10 Squat Cleans @60 kg
10 Squat Cleans @70 kg
10 Squat Cleans @80 kg
5 synchro rounds of Cindy

Conditioning

STRENGTH
Total Body

METCON
4 rounds
15/25 Wall Ball shots
15 DB Cleans
Burpees over the DB
1 round 35″ work / 25″ rest
1 round 40w 20r
1 round 45w 15r
1 round 50w 10r

THURSDAY

Wod of the Day

WOD
Run 1500 mt
rest 3’…

Conditioning

STRENGTH
Upper Body

METCON
Team of 2
30/40 cals Row
3 rounds
30 Box Jumps
15 sync Push Ups
30/40 cals Row
2 rounds
30 Box Jumps
15 sync Push Ups
30/40 cals Row
1 rounds
30 Box Jumps
15 sync Push Ups

FRIDAY

Wod of the Day

STRENGTH
6 Floor Presses or Bench Presses
6 Strict Chin Ups
6 Weighted Lunges
3 rounds not for time
Go Heavy!

WOD
Paolo
6 rounds for time
58 Double Unders
21 American Swings
12 cals Bike or Burpees

Conditioning

STRENGTH
Total Body

METCON
2 RFT
60 Air Squats
20 Sit Ups
30 single arm DB Push Presses
40 Air Squats
20 Sit Ups
30 alternating DB Snatches

MONDAY
Wod of the Day
WEIGHTLIFTING
Snatch
3 x 3 Low Hang Muscle Snatch
3 x 2 + 2 Low Hang Power Snatch + Overhead Squat

WOD
Amrap 12′
20 Air Squat
10 Power Snatch @50 kg
emom 25 Double Unders
(workout starts with Double Unders)

Conditioning
STRENGTH
Upper Body

METCON
Interval Training, amrap 20′
3′ amrap
45″ work 15″ rest
Box Jump Over
2′ rest
3′ amrap
45″ work 15″ rest
Wall Ball
2′ rest
4′ amrap
35″ work 25″ rest
Row – max effort each
2′ rest
4′ amrap
35″ work 25″ rest
Burpees to plate

TUESDAY
Wod of the Day
WOD
For Time
120 cal Bike
210 Chest to Bar
300 DB Thruster

Conditioning
STRENGTH
Total Body

METCON
Amrap 15′
Every 3′
20 Burpees
amrap
5 Push Ups
10 American Swing
15 Air Squat
(restart every interval)

WEDNESDAY
Wod of the Day
STRENGTH
Deadlift
5-4-3 – rest 3′ Drop Set @75% 3 RM of the Day, max effort

WOD
Every 2’30” x 5 rounds
5 Strict Chest to Bar
10 Deadlift @bodyweight
20 Push Ups

Conditioning
STRENGTH
Core

METCON
Amrap 20′
20 cal Row
20 DB Push Press
20 Box Jump

THURSDAY
Wod of the Day
SKILL
Focus: Split Jerk

WOD
10-1
Shoulder to Overhead
Front Squat
Burpees over the Bar (facing if you have enough space)

Conditioning
STRENGTH
Total Body

METCON
5 Rounds for Time
10 Dumbell Snatch (alternating)
20 Wall Ball
30 Lunges

FRIDAY
Wod of the Day
WOD
In 8′
Run 1200 mt
Amrap Burpees Box Jump
In 6′
Run 800 mt
Amrap Dumbell Step Over the Box
In 5′
Run 600 mt
Amrap Box Jump Over

Conditoning
STRENGTH
Lower Body

METCON
Team of 2
5 Rounds
500 mt Row
30/20 cal Bike
30 Mountain Climber synchro

MONDAY
Wod of the Day
STRENGTH
Back Squat
5 4 3 climbing weight + 1 drop set @75% del 3 RM del día

WOD
Emom 15′
12 Dumbell Snatch (heavy)
15 Toes to Bar
18 Cal Bike

Conditioning
STRENGTH
Total Body

METCON
4′ on 1′ off x 4
15 cal Row
25 Double Unders or 50 Single Unders
10 Push Ups (perfect form)

TUESDAY
Wod of the Day
WEIGTHLIFTING
1 Power Clean + 2 Push Jerk (una rep con pausa en dip y catch, 1 rep touch and go)
5 Sets building a heavy one – 10′ cap time

WOD
Team of 2
10 rounds for time, 1 Round each
250/190 mt Row
15 Hang Power Clean
cap time 20′ / hard cap time

Conditioning
STRENGTH
Upper Body

METCON
3/4 rounds
30 Kettlebell Sumo Deadlift High Pull
20 Sit Up
10 Burpees High Box Step Over (plate or body weight)

WEDNESDAY
Wod of the Day
METCON
New York, New York
Team of 2
Amrap 25′
12 Dumbell Clean
12 Dumbell Walking Lunges
8 Box Jump Over
220 mt Run (mientras el compañero hace su ronda)

Conditioning
STRENGTH
Total Body

METCON
Amrap 12′
90″ work 90″ rest
40 Mountain Climbers
Amrap cal Row (max effort)
Amrap 12′
90″ work 90″ rest
10 Reverse Lunges
Amrap cal Row (max effort)

THURSDAY
Wod of the Day
STRENGTH ACCESSORY
1′ max effort Handstand Hold, rx wall facing
1′ rest
1′ max effort Hollow Rock / Hold
1′ rest
1′ max effort Active Hang @bar
1′ rest
x 2

3 rounds
6/8 T Bar Row @20×1 tempo
6/8 Ring Push Ups 2111 tempo
rest 90″ between rounds 30″ between exercices

WOD
For Time
21-15-9
Burpees Pull Up
American Swing

Conditioning
STRENGTH
Lower Body

METCON
Amrap 10′
1 round each
12 DB Push Press
10 Dumbell Burpees
2′ rest
Amrap 10′
1 round each
12 DB Hang Clean
10 Burpees

FRIDAY
Wod of the Day
WEIGHTLIFTING
Build 1 Heavy Rep
complex:
1 Snatch Pull
1 Muscle Snatch
1 Power Snatch

WOD
10-1
Hang Power Snatch
15 Wall Ball after each round

Conditioning
STRENGTH
Total Body

METCON
2 rounds
3′: 60 Air Squat + amrap Plank
1′ rest
2′: 30 Russian Swing + amrap Plank March
1′ rest
1′: 20 Goblet Squat + amrap plank Iumping Jack
1′ rest

MONDAY
Wod of the Day
Este era el título previsto para el Wod de la Fight Night que no se pudo disputar. ¡Hoy no os salva ningún vecino!

STRENGTH
Power Clean
Every 3 minutes
6-5-4-3-2 reps touch and go – unbroken – climbing

Score: total weight

WOD
Fight Club
3 Rounds, for reps, in 17 minutes
1:00 Thrusters (95/65 lb)
1:00 Power Cleans (95/65 lb)
1:00 Box Jump-Overs (24/20 in)
1:00 Pull-Ups
1:00 Assault Bike Cals

Conditioning
STRENGTH
Total Body

METCON
16’/18′ amrap
(team of 2)

50/40 cal Row
40 Plate Walking Lunges (overhead / hug / front rack)
30 Plate Burpees Ground to Overhead
(todas las reps divididas)

TUESDAY
Wod of the Day
TEAM WOD
(team of 2)
Cash in: 180 DU

800 mt Row
30 Dumbells Front Squat
18 Sync Burpees

600 mt Row
2 rounds
30 Dumbells Walking Lunges
9 Sync Burpees

400 mt Row
3 rounds
30 Dumbells Hang Clean
6 Sync Burpees

(cap: 25′)

Conditioning
STRENGTH
Upper Body

METCON
(Tabata: 20″/10″ x 8)
Tabata: Swing
Tabata: Bike/Ski
Tabata: KB Sumo Deadlift High Pull
Tabata: Bike/Ski

WEDNESDAY
Wod of the Day
STRENGTH
3 rounds
4 Sumo Deadlift
rest 30″
3/5 Strict Handstand Push Ups
rest 30″
12/15 Hollow Rock
rest 90″

WOD
Mid Line Madness
15′ amrap
10 Deadlift
10 Toes to Bar
10 Handstand Push Up

Conditioning
STRENGTH
Total Body

METCON
For 8′
90″ work 30″ rest (alternando los ejercicios)
Wall Ball
Shuttle Run or Bike or Row
rest 2′
For 8′
Box Jump
Row or Bike or Shuttle Run or Ski Erg

THURSDAY
Wod of the Day
WEIGHTLIFTING
3 x 3 Hang Muscle Snatch
2 x 3 Hang Power Snatch

WOD
5 rounds
3′ amrap 1′ rest
3 Muscle Up
6 Hang Power Snatch
12/9 Cal Bike

Score: peor resultado

Conditioning
STRENGTH
Lower Body

METCON
2 rounds (18′)

50″ Rope Jump / 10″ rest
30″ Burpees over the DB / 30″ rest
50″ DB Snatch/ 10″ rest

50″ Rope Jump / 10″ rest
30″ Burpees over the DB / 30″ rest
40″ DB Snatch / 20″ rest

50″ Rope Jump / 10″ rest
30″ Burpees over the DB / 30″ rest
30″ DB Snatch / 30″ rest

FRIDAY
Wod of the Day
STRENGTH
3 Rounds
6/8 Glute Bridge Floor Press
rest 30″
12 Reverse Lunges
90″ with double Kettlebell in front rack

WOD
3 rounds for time
20 Wall Ball
20 Dumbell Deadlift
20 Box Jump
20 Dumbell Push Press

Conditioning
STRENGTH
Total Body

METCON
15′ emom
18/14 cal Row (or 16/12)
16/20 Hands off Push Up
30/40 Mountain Climber

MONDAY
Wod of the Day
STRENGTH & SKILL
Stict Press
3 x 3
Push Press
3 x 3
Push Jerk
3 x 3

WOD
Amrap 15′
Buy in 100 Double Under
3-6-9-12 Shoulder to Overhead
12/09 cal Bike after each set

Conditioning
STRENGTH
Total Body

METCON
16′ emom
18/15 cal Row
18/15 Wall Ball
18/15 Hands Off Push Up
40″ Hollow / Tuck Hollow

TUESDAY
Wod of the Day
FOCUS
Barbell Cycling

WOD
3′ max reps Power Snatch 50/35
1′ rest
3′ max reps Burpees to plate
1′ rest
3′ max reps Burpees to plate
1′ rest
3′ max reps Squat Clean 60/40

Conditioning
STRENGTH
Lower Body

METCON
Amrap 15′
12/9 cal Bike
5-10-15
American Swing
20 Mountain Climber

WEDNESDAY
Wod of the Day
WOD
in 20′
800 mt Run
amrap:
50 Air Squat
30 Push Up
20 Lunges

Conditioning
STRENGTH
Total Body

METCON
Amrap
Round 1
45″ work 15″ rest and rotate
Round 2
35′ work 25″ rest and rotate
– Box Step Over
– Burpees
– Row

x 3 – 18′ total

THURSDAY
Wod of the Day
WOD
Every 2′ x 6 Rounds
9 Deadlift
6 Hang Power Clean
3 Front Squat
rest 3 full minutes
For 10′ – 1′ on / 1′ off
Shuttle Run on 20 mt for max mts or 1′ on 1′ off Bike for mt

Conditioning
STRENGTH
Upper Body

METCON
10 Rounds
15 Dumbell Deadlift or Russian Swing
12 Russian Swing
10 Sit Up

FRIDAY
Wod of the Day
STRENGTH ENDURANCE WOD
5 Rounds emom
1 Rope Climb
5 Strict Handstand Push Up
10 Kettlebell Snatch each arm
200 mt Run or Row
rest

CASH OUT
3/5 rounds
10 V-Ups
10 Hollow Rock
10 Tuck Sit Up

Conditioning
STRENGTH
Total Body

METCON
3/4 Rounds
Amrap 4′
10 wall ball
10 box jump
rest 1′