Archivio WOD WITHOUT EQUIPMENT
WARM UP
4 rounds, not for time of:
50” min of jogging, biking, or rowing or SU or JJs
7 shoulder pass throughs, pvc pipe
7 inchworm push-ups
7 squats
7 sit-ups
LIMITED
For time:
Run, 1 mi or 150 DU or SU or JJs
50 Jumping Air Squats
50 Hollow Rocks
Run, 800 m or 125 DU or SU or JJs
50 Hollow Rocks
50 Jumping Air Squats
Run, 1 mi or 150 DU or SU or JJs
NO EQUIPMENT
For time:
Run, 1 mi or 150 or JJs
50 Jumping Air Squats
50 Hollow Rocks
Run, 800 m or JJs
50 Hollow Rocks
50 Jumping Air Squats
Run, 1 mi or 150 JJs
WARM UP
4 rounds, not for time of:
1 min of jogging, biking, rowing, single unders, JJs
8 jumping air squats (start slow)
5 inchworm push-ups
1 Turkish get-up, R arm
1 Turkish get-up, L arm
LIMITED EQUIPMENT
AMRAP 20′
Shuttle Sprint, 200 m (4x 50 m) or 12/8 cal bike or 50” of SU
10 Dumbbell Swings
8 Burpees
NO EQUIPMENT
AMRAP 20′
Shuttle Sprint, 200 m (4x 50 m) or 40” of SU or 30 JJs
10 Glute Bridges
8 Burpees
HAPPY NEW YEAR !
WARM UP
Not for time:
1x Burgener warm-up with empty bar or PVC
— then —
3 rounds, not for time of:
30” JJs
5 air squats
5 good mornings
5 shoulder pass throughs, pvc pipe
5 push ups
— then —
1x Burgener warm-up with empty bar or PVC
LIMITED EQUIPMENT
Happy New Year!
DIVIDE AS YOU LIKE
80 Push Ups
80 air squats
80 sit ups
80 tuck jumps / box jumps
Then Straight into FRAN
21-15-9 reps, for time of:
Dumbbell Thruster, 50/35 lbs
Pull-up / DB ROWS / ring rows
NO EQUIPMENT
Happy New Year!
DIVIDE AS YOU LIKE
80 Push Ups
80 air squats
80 sit ups
80 tuck jumps / box jumps
Then Straight into
3 rounds for time of:
Run, 400 m or 80 DU / SU / JJs
Step Lunges, 20
WARM UP
3 rounds
7 glute bridges
7 push ups
7 plank to pike
7 good mornings
7 PVC Pass Through
8 side lunges
20 JJs
LIMITED EQUIPMENT
3 rounds
20 DB DL
20 Burpees
20 DB FLOOR PRESS
20 Jumps over the DB
20 DB Power Snatch
20 SU
NO EQUIPMENT
3 rounds
20 AIR SQUATS
20 Burpees
20 PUSH UPS
20 Lateral Jumps
20 Glute Bridges
20 SU or 20 JJs
WARM UP
4 rounds, not for time of:
1 min of jogging, biking, or rowing
7 shoulder pass throughs, pvc pipe
7 power cleans, empty barbell or pvc pipe
7 bent over rows, empty barbell or pvc pipe
7 front squats, empty barbell or pvc pipe
7 sit-ups
LIMITED EQUIPMENT
10 rounds for time of:
30 Double Unders
6 Dumbbell Hang Power Cleans
5 V-ups
NO EQUIPMENT
10 rounds for time of:
Jumping Jack, 30 secs
6 V-ups
WARM UP
2 rounds, not for time of:
50 jumping jacks
7 pvc pass throughs
10 push-ups
10 sit-ups
15 sec handstand hold against wall
6 shoulder taps (3 per side)
7 good mornings
1x Burgener warm-up with empty bar or PVC
LIMITED EQUIPMENT
7 rounds for time of:
21 Sit-ups
Handstand Walk, 7 m / 30 Sec HSH / DBs HOLD 30 sec
5 Dumbbell GTOH
NO EQUIPMENT
7 rounds for time of:
21 Sit-ups
Handstand Walk, 7 m / 30 Sec HSH
5 Tuck Jumps
WARM UP
3 mins of JR
then
2 rounds, not for time of:
16 high knees
10 lateral lunges (5 per side)
16 butt kicks
10 squats (squat therapy style)
10 good mornings
10 glute bridges
5 broad jumps
LIMITED EQUIPMENT
Tempo DBs squat (2 2 2 1)
4 4 4 4 4 4 4
rest 2.30 in between sets
NO EQUIPMENT
2 rounds for quality of:
40 Step Lunges
50 Air Squats
WARM UP
1 min of static run and 1 mins of SU (or jumping taps)
then
3 rounds, not for time of:
2 x 50 m shuttle run (start slow) 25 sec static run
8 air squats
8 stiff legged deadlifts, empty barbell or pvc
8 glute bridges
5 inchworm push-ups
5 good mornings
4 broad jumps
LIMITED EQUIPMENT
4 rounds for time of:
24 Dumbbell Deadlifts or 12 DL 100/70
12 Ring Dips or Chair Dips
Shuttle Run, 200 m (4x 50 m) or 40 SU/DU
NO EQUIPMENT
4 rounds for time of:
24 Glute Bridges
12 Broad Jumps
Shuttle Run, 200 m (4x 50 m) or 40 SU/DU
WARM UP
Not for time:
1 min of jogging, biking, or rowing or JJ
5 shoulder pass throughs, pvc pipe
5 scap pull-ups or push up position scapular activations
5 kip swings or plank to pike
5 ring rows or pull-ups or push-up
1x Burgener warm-up with empty bar, PVC
1 min of jogging, biking, or rowing or JJ
5 shoulder pass throughs, pvc pipe
5 scap pull-ups or push ups
5 kip swings or plank to pike
5 ring rows or pull-ups or push-up
1x Burgener warm-up with empty bar, PVC
1 min of jogging, biking, or rowing or JJ
5 shoulder pass throughs, pvc pipe
5 scap pull-ups or push up position scapular activations
5 kip swings or plank to pike
5 ring rows or pull-ups or push-up
LIMITED EQUIPMENT
Death By Dumbbell Thruster With a continuously running clock perform:
1 Dumbbell Thruster, in the first 1 min 2 Dumbbell Thrusters, etc*
Then 5 MINS rest and
“Death By” – Strict Pull-ups : 1 rep + 1 rep / 1 min
Death By Strict Pull-up With a continuously running clock perform
1 Strict Pull-up in the first 1 min 2 Strict Pull-ups in the second 1 min 3 Strict Pull-ups in the third 1 min*
*When you fail, continue for the remaining time with the reps gained – 5
NO EQUIPMENT
Death By AirThruster With a continuously running clock perform:
2 Air Thruster in the first 1 min 2 Air Thruster in the 2nd etc*
Then 5 MINS rest and
“Death By” – Push up HR : 2 rep + 2 rep / 1 min*
When you fail, continue for the remaining time with the reps gained – 5
WARM UP
3 rounds, not for time of:
25 jumping jacks
10 pvc pass throughs
8 push-ups
15 handstand hold against wall – pike hold
6 shoulder taps (3 per side) / shoulder tap from plank
LIMITED
4 rounds for time of:
Run, 400 m / 80 DU / 100 Su / 100 Tap Tap
Dumbbell Farmers Carry, 100 metri or Dumbbell Step Lunges 25
Handstand Walk, 10 m or Handstand Hold 30 Secs
NO EQUIPMENT
4 rounds for time of:
Run, 400 m / 80 DU / 100 Su / 100 Tap Tap
Handstand Walk, 10 m or Handstand Hold 30 Secs
WARM UP
3-4 mins of jogging, biking, or rowing followed by…
4 rounds, not for time of:
10 high knees
10 butt kicks
6 jumping air squats
30 secs of biking, rowing, or 50 m run or 20 Jumping Jacks
30 secs of rest
LIMITED/ NO EQUIPMENT
Each for time:
Run: 10x 100 m
Or
10x 10 Tuck Jumps
Rest 1-1
WARM UP
2 rounds, not for time of:
50 double unders or Su or JJs
8 Good mornings
1x Burgener warm-up with empty bar or PVC
LIMITED EQUIPMENT
For quality – 4 rounds of:
R Arm Dumbbell Overhead Lunge, 10 m
Rest 1 min
L Arm Dumbbell Overhead Lunge, 10m
Rest 1 min
— then — 4 rounds of:
10 R Arm Dumbbell Shoulder Press
10 L Arm Dumbbell Shoulder Press
Rest 2 mins
NO EQUIPMENT
For quality:
Walking Lunge, 150 m or 75 Step Lunges
Handstand Hold, 2 mins or in Pike Position
50 Hollow Rocks
WARM UP
4 rounds, not for time of:
1 min of jogging, biking, rowing, static run, su etc…
8 walking lunge steps
5 inchworm push-ups
5 good morning
1 Turkish get-up, L-arm
1 Turkish get-up, R-arm
LIMITED EQUIPMENT
4 rounds for time of:
Run, 400 m or 80 DU/SU
18 Russian Dumbbell Swings
18 V-ups
18 Dumbbell Facing Burpees
NO EQUIPMENT
4 rounds for time of:
Run, 400 m or 80 DU/SU
18 Glute Bridges
18 V-ups
18 Burpees
WARM UP
Not for time:
1 min of rowing, biking, or jogging or static run
1x Burgener warm-up with empty bar or PVC
1 min of jumping jacks
1x Burgener warm-up with empty bar or PVC
1 min of rowing, biking, or jogging or static run
LIMITED EQUIPMENT
2 intervals, each interval for time, of:
50 Double Unders
15 Dumbbell Push Press
Dumbbell Step Lunge, 16
Run, 400 m –
Dumbbell STEP Lunge, 16
15 Dumbbell Push Press
50 Double Unders
Rest 3 mins between each interval
NO EQUIPMENT
2 intervals, each interval for time, of:
Jumping Jack, 1 min
10 Handstand Push-ups o pike push ups
Walking Lunge, 25 m o Walking Step Lunges 26
Run, 400 m
Walking Lunge, 25 m Walking Step Lunges 26
10 Handstand Push-ups o pike ups
Jumping Jack, 1 min
Rest 3 mins between each interval.
WARM UP
3 rounds, not for time of:
1 min of static run
6 good mornings
8 sit-ups
8 shoulder pass throughs, pvc pipe
8 hang power cleans, empty barbell or PVC
1 Turkish get-ups, R-arm
1 Turkish get-ups, L-arm
LIMITED EQUIPMENT
For time:
Run, 1 mi or 1 mins of static run + 1 min of JJ + 1 min of SU + 1 min of static run
— then —
4 rounds of:
25 Push-ups
15 Dumbbell Hang Power Cleans (si con 2 db)
15 V-ups
NO EQUIPMENT
For time:
Run, 1 mi or 1 mins of static run + 1 min of JJ + 1 min of SU + 1 min of static run
— then —
4 rounds of:
25 Push-ups
15 Tuck Jumps
15 V-ups
WARM UP
2 mins of JR…
then
3 rounds, not for time of:
15 SU
8 air squats
8 stiff legged deadlifts, empty barbell
8 glute bridges
5 inchworm push-ups
5 good mornings
4 broad jumps
LIMITED EQUIPMENT
5 rounds for time of:
Shuttle Run, 200 m (4x 50 m) or 25 DU or SU
10 Dumbbell Facing Burpees
20 Dumbbell Deadlifts
NO EQUIPMENT
3 rounds for time of:
Run, 400 m or 60 DU or 60 SU
40 Air Squats
15 Handstand Push-ups or Pike Push Ups
WARM UP
2 rounds, not for time of:
40 jumping jacks
8 plank to pike
8 air squats
8 shoulder pass throughs, pvc pipe
1x Burgener warm-up with empty bar or pvc
LIMITED EQUIPMENT
3 rounds for time of:
Run, 300 m or 50 JJs
15 Chest-to-bar Pull-ups or 20 push ups HR
7 R/7 L Single Arm Dumbbell Overhead Squats
NO EQUIPMENT
3 rounds for time of:
Run, 400 m or 60 JJs
40 Air Squats
15 Handstand Push-ups or 15 Pike Push Ups or 20 Push-ups HR
WARM UP
4 rounds, not for time of:
1 min of static run
8 air squats
8 push ups
5 good mornings
10 jumping jacks
LIMITED/NO EQUIPMENT
Each for time:
- Run: 6x 400 m
or
- 12x 60 DU/SU or JJs
Rest 1:1
WARM UP
3 mins of JR
then
3 rounds, not for time of:
7 good mornings
7 deadlifts, empty barbell
5 hang power cleans, empty barbell
5 front squats, empty barbell
5 shoulder press, empty barbell
LIMITED EQUIPMENT
Dumbbell Single Stiff Legged Deadlift 12-12-12
Single Arm Dumbbell Row 12-12-12
Dumbbell Shoulder Press 12-12-12
Bulgarian Split Squat 12-12-12
Dumbbell Hang Power Clean & Jerk 1 x 30
NO EQUIPMENT
10 RF-ME: Broad Jumps
10 rounds of:
max rep Broad Jumps, 30 secs
Rest 1 min
Warm up
2-4 mins of JR
Then
3 rounds, not for time of:
8-10 squats (squat therapy style)
10 glute bridges
3 broad jumps
7 scap pull-ups or push ups
5 ring rows or pull-ups
7 hanging knee raises or sit-ups
Wod limited
4 rounds for time of:
Run, 800 m
20 Jumping Air Squats
7 Dumbbell Thrusters, 50/35 lbs
12 Chest-to-bar Pull-ups or 15 push ups h
12 V-ups
No equipment
4 rounds for time of:
Run, 800 m
35 Jumping Air Squats
15 V-ups
WARM UP
Not for time:
30 secs of jumping jacks
10 hollow rocks
5 good mornings
1x Burgener warm-up with empty bar or PVC
30 secs of jumping jacks
10 sit-ups
5 good mornings
1x Burgener warm-up with empty bar or PVC
30 secs of jumping jacks
10 hollow rocks
5 good mornings
LIMITED EQUIPMENT
For time:
200 Double Unders
100 Sit-ups
100 Dumbbell Power Snatches
NO EQUIPMENT
5 rounds for time of:
Jumping Jack, 1 min
25 Sit-ups
25 Glute Bridges
WARM UP
3-5 mins of JR & MOBILITY
then
3 rounds, not for time of:
5 good mornings
5 deadlifts, empty barbell or PVC
5 hang power cleans, empty barbell or PVC
5 front squats, empty barbell or PVC
5 shoulder press, empty barbell or PVC
LIMITED EQUIPMENT
AMRAP 15
4 Dumbbell Hang Power Cleans
10 Push-ups
15 Air Squats
NO EQUIPMENT
15 rounds for time of:
10 Push-ups
15 Air Squats
WARM UP
JR and Mobility 3 mins
then
4 rounds, not for time of:
10 high knees
10 butt kicks
6 steps lunges
6 lateral lunges
20 jumping tap tap
LIMITED / NO EQUIPMENT
Max rep burpees 20 sec
Rest 40
20 rounds
WARM UP
2 rounds, not for time of:
10 jumping air squats
8 good mornings
1x Burgener warm-up with empty bar, PVC or broomstick
LIMITED EQUIPMENT
Dumbbell Front Rack Lunge, 24
Bulgarian Split Squat 3×12,
Dumbbell Front Rack Walking Lunge, 24
NO EQUIPMENT
Walking Lunge, 200 m
or
4 rounds of
30 Step Lunges
Rest 2.00 btw
WARM UP
3 Rounds Of
20 SU / Jumping Jacks
8 Plank to Pike
5 X Dwarf Walk Forward back 2 2
5 X 2 Steps forward and back Crab Walk
5 push ups
LIMITED
3 rounds for time of:
5 Low Ring Muscle-ups // 10 glute bridges + 10 push ups or 10 ring rows or 5 strict pull up
Handstand Walk, 10 m // 50” min HS HOLD // 15 DB push presses
Run, 200 m or 60 double unders or 30 Jumping Jacks
Rest 5 mins
2 rounds for time of:
5 Low Ring Muscle-ups // 10 glute bridges + 10 push ups or 10 ring rows or 5 strict pull up
Handstand Walk, 10 m // 1 min HS HOLD // 15 DB push presses
Run, 200 m or 60 double unders or 30 Jumping Jacks
NO EQUIPMENT
7 rounds for time of:
30 Jumping Jacks
Handstand Walk, 10 m / HS HOLD 30” / 10 pike push ups
WARM UP
2 rounds, not for time of:
2 mins of rowing, biking, or jogging or 50 jumping jacks
10 good mornings
10 hanging knee raises or sit-ups
5 inchworm push-ups
1x Burgener warm-up with empty bar or PVC
LIMITED EQUIPMENT
12-10-8-6-4-2 reps, for time of:
Dumbbell Facing Burpee
Toes-to-bar or sit ups
Dumbbell Clean & Jerk
- NO EQUIPMENT- !!CHALLENGE !!
4 rounds for time of:
25 Burpees
25 Sit-ups
WARM UP
4 rounds, not for time of:
1 min of jogging, biking, or rowing
8 air squats
8 glute bridges (no weight or empty barbell)
5 shoulder pass throughs, pvc pipe
5 scap push up
5 ring rows or 5 push ups
LIMITED EQUIPMENT
For time:
100 Air Squats
25 Strict Pull-ups or 25 ring rows or 25 Push Ups HR or 26 Alt DB rows
75 Air Squats
20 Strict Pull-ups or 20 rings rows or 20 Push Ups HR or 20 Alt DB rows
50 Air Squats
15 Strict Pull-ups or 15 ring rows or 15Push Ups HR or 16 Alt DB rows
NO EQUIPMENT
For time:
100 Air Squats
Plank Hold, 1 min
75 Air Squats
Plank Hold, 1 min
50 Air Squats
Plank Hold, 1 min
WARM UP
5 rounds, not for time of:
30 secs of jumping jacks
2 ,windmills, R-arm
2 windmills, L-arm
8 jumping air squats
5 inchworm push-ups
LIMITED EQUIPMENT
5 rounds for time of:
60 Single Unders
15 Dumbbell Swings
15 Tuck Jumps
10 Strict Handstand Push-ups or 15 Pike Push Ups
NO EQUIPMENT
5 rounds for time of:
Jumping Jack, 30 secs
30 Glute Bridges
15 Tuck Jumps
10 Strict Handstand Push-ups or 15 Pike Push Ups
WARM UP
3 rounds, not for time of:
15 Jumping Jacks
16 high knees
16 butt kicks
10 steps lunges
7 good mornings
1x Burgener warm-up with empty bar or PVC
LIMITED EQUIPMENT
5 intervals, each interval for time, of:
8 R/8 L Single Arm Dumbbell Overhead Squats // or 15 BB OHS 40/30
Run, 400 m or 15 Burpees
Rest 3 mins between each interval.
NO EQUIPMENT
4 intervals, each interval for time, of:
50 Air Squats
Run, 400 m or 15 Burpees
Rest 3 mins between each interval.
WARM UP
5 rounds, not for time of:
30 secs of biking, rowing, or running or Jumping Jacks
5 scap push ups
5 push-ups or knee push-ups
5-7 sit-ups
— then —
3 Turkish get-up, R-arm
3 Turkish get-up, L-arm
LIMITED EQUIPMENT and NO EQUIPMENT
AMRAP 15′
20 jumping jacks or 20 single unders
7 Hand Release Push-ups
5 V Ups
WARM UP
3 rounds, not for time of:
100 m shuttle sprint (2x 50 m, increase the pace each round) or 25 single unders or 25 Jumping Jacks
8 air squats
8 glute bridges
6 good mornings
4 broad jumps
LIMITED EQUIPMENT
Dumbbell Single Stiff Legged Deadlift 12-12-12-12
Single Arm Dumbbell Row 12-12-12-12
Bulgarian Split Squat 12-12-12-12
Plank Hold, 2 mins
NO EQUIPMENT
3 rounds for quality of:
L Single Stiff Legged Deadlift, 1 min
R Single Stiff Legged Deadlift, 1 min
30 Glute Bridges
15 Hollow Rocks
Plank Hold, 1 min
WARM UP
2 rounds, not for time of:
30 Jumping Jacks
7 good mornings
10 shoulder pass throughs, pvc pipe
7 inchworm push ups
LIMITED EQUIPMENT
4 rounds for time of:
21 Jumping Air Squats
18 Pull-ups or 10 push ups
15 Dumbbell Swings
12 Handstand Push-ups / Pike Push ups
Jumping Air Squats- ideally to a target 15cm in above reach
NO EQUIPMENT
4 rounds for time of:
30 Jumping Jacks
30 Air Squats
12 Handstand Push-ups or 12 Pike Push Ups
WARM UP
4 rounds, not for time of:
10 high knees
10 butt kicks
8 jumping air squats
10 glute bridges
100 m run or 20”
30 secs of rest
LIMITED / NO EQUIPMENT
For distance:
Ruck March: 1x 60 mins
or
60 mins Run
Specify load in notes.
WARM UP
3 rounds, not for time of:
30 Single Unders or Jumping Jacks
8 air squats
8 stiff legged deadlifts
8 glute bridges
6 good mornings
4 broad jumps
LIMITED EQUIPMENT
For time:
Run, 400 m / or 2 mins of SU or DU / or 2 mins of Jumping Jacks (or 1 min of skip plus 1 min of jumping jacks)
— then —
5 rounds of:
20 Dumbbell Deadlifts
10 Tuck Jumps
— then —
Run, 400 m / or 2 mins of SU or DU / or 2 mins of Jumping Jacks (or 1 min of skip plus 1 min of jumping jacks)
NO EQUIPMENT
For time:
Run, 400 m / or 2 mins of SU or DU / or 2 mins of Jumping Jacks (or 1 min of skip plus 1 min of jumping jacks)
— then —
5 rounds of:
20 Glute Bridges
10 Tuck Jumps
— then —
Run, 400 m / or 2 mins of SU or DU / or 2 mins of Jumping Jacks (or 1 min of skip plus 1 min of jumping jacks)
WARM UP
4 rounds, not for time of:
1 mins of single unders or 30 secs of mountain climbers and 30 secs jumping jacks
7 jumping air squats
LIMITED EQUIPMENT
6 rounds, each round for time, of:
Shuttle Sprint, 2x 75 m / fast skip on place 25 secs / 20 fast DU or SU
Dumbbell Farmers Carry Step Lunges, 26
10 Dumbbell Push Press,
2 Shuttle Sprints, 2x 75 m / fast skip on place 25 secs / 20 fast DU or SU
Rest 2 mins between each round.
NO EQUIPMENT
6 rounds, each round for time, of:
Shuttle Sprint, 200 m (2x 100 m) / fast skip on place 25 secs / 20 fast DU or SU
10 Handstand Push-ups / 15 Pike Push Ups / 18 push ups
Shuttle Sprint, 200 m (2x 100 m) / fast skip on place 25 secs / 20 fast DU or SU
Rest 2 mins between each round.
WARM UP
30 secs skip
30 secs frontal jumping jacks
30 secs skip
then
2 rounds, not for time of:
30 secs of jumping jacks
7 push ups or ring rows
10 sit-ups
16 high knees on place
10 lateral lunges (5 per side)
16 butt kicks on place
10 squats (squat therapy style, see video below)
10 good mornings
10 glute bridges
LIMITED EQUIPMENT
For time:
CASH IN 50 push up
100 Double Unders
30 v up/sit up
25 Double Dumbbell Squats
100 Double Unders
24 v up/sit up
20 Double Dumbbell Squats
100 Double Unders
18 v up/sit up
15 Double Dumbbell Squats
CASH OUT 50 push up
NO EQUIPMENT
3 rounds for time of:
50 Jumping Jacks
35 Sit-ups
50 Air Squats
WARM UP
2 rounds, not for time of:
50 double unders, 50 single unders, 50 jumping tap tap
8 good mornings
1x Burgener warm-up with empty bar, or pvc
LIMITED EQUIPMENT
For time:
100 Dumbbell Power Snatches
NO EQUIPMENT
For time:
75 Burpees
WARM UP
3 mins of jogging, biking, or rowing ( or 1 mins jumping Jacks, 1 mins single under, 1 mins static run)
then
4 rounds, not for time of:
5 shoulder pass throughs, pvc pipe
3-5 scap push ups
3-5 inchworm push-ups
5 squats
5-7 glute bridges,
5 shoulder press or push press, empty barbell or pvc
LIMITED EQUIPMENT
3 rounds for time of:
Run, 200 m or 1 mins single under or double under
10 Dumbbell Front Rack Lunge
5 Low Ring Muscle-ups or 8 push ups HR
Run, 200 m or 1 mins single under or double under
10 Dumbbell Thrusters
5 Low Ring Muscle-ups or 8 push ups HR
NO EQUIPMENT
3 rounds for time of:
Run, 400 m or 1 mins single under or double under
25 Air Squats
Walking Lunge, 20 m or 20 Step Lunges
WARM UP
3 rounds, not for time of:
1 min of running, biking, or rowing (increase pace each round)
5 jumping air squats
5 hip & back extensions
5 shoulder pass throughs, pvc pipe
7 deadlifts
7 shoulder shrug + high pull
7 power clean + front squat + push press
LIMITED EQUIPMENT
4 rounds for quality of:
12 L Leg Dumbbell Stiff Legged Deadlifts
12 R Leg Dumbbell Stiff Legged Deadlifts
12 L Arm Dumbbell Bent Over Rows
12 R Arm Dumbbell Bent Over Rows
12 Dumbbell Shoulder Press
NO EQUIPMENT
10 rounds, each round for time, of:
5 Broad Jumps
10 Burpees
Rest 1 min between each round.
WARM UP
2 rounds, not for time of:
2 mins of jogging, biking, single unders etc.
10 squats
10 shoulder taps
5-10 scap push ups
5 inchworm push-ups
LIMITED EQUIPMENT
AMRAP 15
4 DB ROWS
6 Hand Release Push-ups
9 Russian Dumbbell Swings
12 Jumping Air Squats
NO EQUIPMENT
AMRAP 15
6 Hand Release Push-ups
9 Glute Bridges
12 Jumping Air Squats
30 DU / 30 SU / 30 JJ
WARM UP
4 rounds, not for time of:
1 min of jogging, biking, rowing, jumping jacks, single unders (slow pace)
5 shoulder pass throughs, pvc pipe
10 thrusters, pvc pipe
5 hand-release push-ups, regular push-ups or knee push-ups
LIMITED EQUIPMENT
For time:
Run, 400 m or 100 single unders or 80 double unders
21 Dumbbell Facing Burpees
Run, 400 m or 100 single unders or 80 double unders
15 Dumbbell Facing Burpees
Run, 400 m or 100 single unders or 80 double unders
9 Dumbbell Facing Burpees
NO EQUIPMENT
For time:
Run, 400 m or 100 single unders or 80 double unders
21 Burpees
Run, 400 m or 100 single unders or 80 double unders
15 Burpees
Run, 400 m or 100 single unders or 80 double unders
9 Burpees
WARM UP
2 rounds, not for time of:
2 mins of rowing, biking, or jogging
10 good mornings
1x Burgener warm-up with empty bar or PVC
LIMITED EQUIPMENT
3 rounds, each round for time, of:
Dumbbell L Arm Front Rack + R Arm Overhead Lunge, 10
Dumbbell R Arm Front Rack + L Arm Overhead Lunge, 10
Run, 800 m or 180 secs of single unders or jumping jacks.
Rest 3 mins between each round.
NO EQUIPMENT
3 rounds, each round for time, of:
Handstand Hold, 30 secs or 12 pike push ups
Walking Lunge, 30 reps
Run, 800 m or 180 secs of single unders or jumping jacks.
Rest 3 mins between each round.
WARM UP
2 mins of jogging, biking, or rowing followed by…
4 rounds, not for time of:
5 burpees
5 shoulder pass throughs, pvc pipe
3-5 high plank scap activation
3-5 knees-to-elbows, hollow rocks or sit-ups
3-5 ring rows or pull-ups or push ups
LIMITED EQUIPMENT
For time:
50 Sit-ups
25 Strict Pull-ups or Ring Rows or DB Rows or DB Floor Presses
40 Sit-ups
20 Strict Pull-ups or Ring Rows or DB Rows or DB Floor Presses
30 Sit-ups
15 Strict Pull-ups or Ring Rows or DB Rows or DB Floor Presses
20 Sit-ups
10 Strict Pull-ups or Ring Rows or DB Floor Presses
10 Sit-ups
5 Strict Pull-ups or Ring Rows or DB Floor Presses
NO EQUIPMENT
3 rounds for time of:
50 Sit-ups
Top Push-up Hold, 1 min
WARM UP
3 rounds, not for time of:
1 min of jogging, biking, or rowing
7 good mornings
7 deadlifts, empty barbell or DB or stiff legged
7 hang power cleans, empty barbell, or PVC
7 front squats, empty barbell or PVC or air squats
7 shoulder press, empty barbell or PVC or 4 pike push ups
LIMITED EQUIPMENT
4 rounds for time of:
10 Dumbbell Power Cleans
10 Dumbbell Front Squats
10 Dumbbell Shoulder-to-Overheads
NO EQUIPMENT
5 rounds for time of:
21 Jumping Air Squats
15 Glute Bridges
9 Handstand Push-ups
WARM UP
3 rounds, not for time of:
1x Burgener warm-up with empty bar or PVC
20 high knees
20 butt kicks
12 steps, walking lunges
12 lateral lunges (3 per side)
5 Burpees
60 secs of rest
LIMITED EQUIPMENT
EMOM 40
MINS 1
1 HANG POWER SNATCH DB L (after do R)
MINS 2
1 BURPEE
Add 1 snatch and 1 burpee until failure. When fail.. Continue with 6 reps less until end of 40 mins
NO EQUIPMENT
EMOM 40
MINS 1
1 JUMPING AIR SQUAT
MINS 2
1 BURPEE
Add 1 jumping air squat and 1 burpee until failure. When fail.. Continue with 6 reps less until end of 40 mins
WARM UP
3 rounds, not for time of:
30 secs of jumping rope (singles or doubles)
10 pvc pass throughs
8 push-ups
8 sit-ups
20 sec handstand hold against wall or pike hold
6 shoulder taps (3 per side) or tap from high plank
8 good mornings
8 hang power cleans, empty barbell
LIMITED EQUIPMENT
7 rounds for time of:
40 Double Unders
7 Hollow Rocks
Handstand Walk, 6 m (or HS HOLD 40”), 0r 10 pike push ups
7 Dumbbell Hang Power Cleans
NO EQUIPMENT
7 rounds for time of:
30 Jumping Jacks
7 Hollow Rocks
Handstand Walk, 6 m or (HS HOLD 40”), 0r 10 pike push ups
5 Tuck Jumps
WARM UP
3 rounds, not for time of:
30 secs of jumping rope or jumping jacks
5 shoulder pass throughs, pvc pipe
5 high plank scapular activations
5 hollow rocks
5 inchworm push-ups
10 overhead squats, empty barbell or pvc pipe // Air Squat with high arms
LIMITED EQUIPMENT
2 rounds for time of:
35 Air Squats
30 Pull-ups / Push Ups / Ring Rows
25 Tuck Jumps
20 Dumbbell Facing Burpees
15 Dumbbell Thrusters, 22.5/15 kg
NO EQUIPMENT
4 rounds for time of:
25 Air Squats
25 Burpees
WARM UP
3 rounds, not for time of:
12 Russian kettlebell/DB swings or “active” Good Mornings
10 air squats
7-10 sit-ups
8 glute bridges
8 bench/box/chair dips with feet on floor
LIMITED EQUIPMENT
5 rounds for time of:
20 Dumbbell Deadlifts, 50/35 lbs
10 V-ups
8 Strict Ring Dips or 12 Box / Chair Dips
NO EQUIPMENT
5 rounds for time of:
10 L Single Stiff Legged Deadlifts
10 R Single Stiff Legged Deadlifts
10 V-ups
20 Glute Bridges
20 Push-ups
WARM UP
2 rounds, not for time of:
2 mins of rowing, biking, or jogging, or single under etc..
10 Good Morning
1x Burgener warm-up with empty bar or PVC
LIMITED
4 rounds, each round for time, of:
15 L Arm Dumbbell Power Snatches
15 R Arm Dumbbell Power Snatches
15 Dumbbell Squats
Rest 2 mins between each round.
NO EQUIPMENT
For quality:
50 Jumping Air Squats
Handstand Hold, 2 mins / or Pike Position Hold, 2 Mins
Plank Hold, 2 mins
Walking Lunge, 50 m / Step Lunges 30
WARM UP
4 rounds, not for time of:
30 single unders
30 Jumping Jacks
7 overhead squats, pvc pipe
7 push-ups or knee push-ups
LIMITED EQUIPMENT
3 rounds for time of:
Shuttle Sprint, 200m / 40 JJ / 40 DU or 50 SU
24 Dumbbell” Farmers Carry” Step Lunges
Shuttle Sprint, 200 m / 40 JJ / 40 DU or 50 SU
12 Dumbbell Floor Presses
NO EQUIPMENT
3 rounds for time of:
Shuttle Sprint, 200 m (4x 50 m) / 40 JJ / 40 DU or 50 SU
25 Jumping Air Squats
Shuttle Sprint, 200 m (4x 50 m)/ 40 JJ / 40 DU or 50 SU
25 Jumping Air Squats
WARM UP
3 rounds, not for time of:
1 min of running, biking, or rowing
10 steps of walking lunges
5 good mornings
5 shoulder pass throughs, pvc pipe
1 Turkish get-up, R-arm – you choose load
1 Turkish get-up, L-arm – you choose load
7 power clean + push press, empty barbell
LIMITED EQUIPMENT
For time:
20 Dumbbell Clean & Jerks
15 Chest-to-bar Pull-ups / 15 Push Ups HR or 15 HSPU
15 Dumbbell Clean & Jerks
12 Chest-to-bar Pull-ups / 12 Push Ups HR or 12 HSPU
10 Dumbbell Clean & Jerks
9 Chest-to-bar Pull-ups / 9 Push Ups HR or 9 HSPU
NO EQUIPMENT
3 rounds for time of:
30 Tuck Jumps
15 Handstand Push-ups (30 Hand Release Push-ups, or 30 Regular Push-ups)
WARM UP
4 RFT
1 min of jogging, biking, or rowing
5 inchworm push-ups
7 shoulder pass throughs, pvc pipe
7 deadlifts, empty barbell or PVC
7 hang power cleans, empty barbell or PVC
7 overhead squats, empty barbell or PVC
LIMITED EQUIPMENT
For time:
30 Dumbbell Power Snatches, 25kg / 17.5 kg
Shuttle Run, 200 m / 30 DU / 45 SU / 45 Jumping Jacks
26 Dumbbell Power Snatches, 25kg / 17.5 kg
Shuttle Run, 200 m / 30 DU / 45 SU / 45 Jumping Jacks
22 Dumbbell Power Snatches, 25kg / 17.5 kg
Shuttle Run, 200 m / 30 DU / 45 SU / 45 Jumping Jacks
18 Dumbbell Power Snatches, 25kg / 17.5 kg
Shuttle Run, 200 m / 30 DU / 45 SU / 45 Jumping Jacks
14 Dumbbell Power Snatches, 25kg / 17.5 kg
Shuttle Run, 200 m / 30 DU / 45 SU / 45 Jumping Jacks
10 Dumbbell Power Snatches, 25kg / 17.5 kg
Shuttle Run, 200 m/ 30 DU / 45 SU / 45 Jumping Jacks
NO EQUIPMENT
For time:
30 Tuck Jumps
Shuttle Run, 200 m (4x 50 m)
26 Tuck Jumps
Shuttle Run, 200 m (4x 50 m)
22 Tuck Jumps
Shuttle Run, 200 m (4x 50 m)
18 Tuck Jumps
Shuttle Run, 200 m (4x 50 m)
14 Tuck Jumps
Shuttle Run, 200 m (4x 50 m)
10 Tuck Jumps
Shuttle Run, 200 m (4x 50 m)
WARM UP
2 rounds, not for time of:
50 double unders
10 sit-ups
LIMITED EQUIPMENT
7 AMRAP:
25 Double Unders
10 Burpees
Rest 5
7 AMRAP
7 Toes-to-bars / Strict Leg Raises FTG
7 Burpees
NO EQUIPMENT
AMRAP 7
15 Jumping Jacks
10 Burpees
Rest 5
AMRAP 7
7 sit ups
7 Burpees
WARM UP
3 RFT
30 secs of jumping jacks
8 air squats
8 glute bridges
6 good mornings
4 broad jumps
LIMITED EQUIPMENT
Dumbbell Single Stiff Legged Deadlift 12-12-12,
Dumbbell Deadlift 30-30-30,
Single Arm Dumbbell Bent Over Row 12-12-12-12,
NO EQUIPMENT
5 rounds for quality of:
10 L Single Stiff Legged Deadlifts
10 R Single Stiff Legged Deadlifts
25 Glute Bridges
10 Broad Jumps
Plank Hold, 20 secs
WARM UP
3 rounds
1 min of running, biking, or rowing
10 steps of walking lunges
5 good mornings
5 shoulder pass throughs, pvc pipe
10 Pike Push Ups
LIMITED EQUIPMENT
21-15-9 reps, for time of:
Erg Calories // Burpees
DBs Clean, 25/17.5
Push Presses 25/17.5
NO EQUIPMENT
42 – 30 – 18 (30 – 24 – 15 scaled)
Jumping Air Squats
Glute Bridges
Push Ups
WARM UP
JR
then slow run
WOD
30-45 mins slow pace run
or
Go Outdoors and Explore!
WARM UP
3 RFT
1 min of jogging, biking or rowing
7-10 sit-ups
5 shoulder pass throughs, pvc pipe
15 secs high plank hold
15 secs superman hold
15 sec hollow hold
5 ring rows or pull-ups or push ups
LIMITED EQUIPMENT
3 rounds for time of:
Run, 400 m / SU 90 secs / DU 90 secs
21 Hollow Rocks
7 Low Ring Muscle-ups or 7 Tempo Push Ups 3 – 1- 3 -1
NO EQUIPMENT
3 rounds for time of:
Run, 400 m / SU 90 secs / DU 90 secs
21 Hollow Rocks
7 Tempo Push Ups 3 – 1- 3 -1
WARM UP
2 RFT
50 double unders (jump tap tap) or Jumping Jacks
200 m run (or 1 mins skip)
1x Burgener warm-up with empty barbell or PVC
LIMITED EQUIPMENT
7 rounds for time of:
Run, 200 m / 1 MINS FAST SKIP or Static Run
16 Single Arm Dumbbell Power Snatches, 22.5/15 lbs or 8 Power Snatches 50/35
NO EQUIPMENT
7 rounds for time of:
Shuttle Run, 200 m (4x 50 m) / 1 MINS FAST SKIP
10 Glute Bridges
7 Tuck Jumps
WARM UP
2RFT
2 mins of jogging, biking or rowing or static run
8-10 good mornings
10 squats (squat therapy)
5 inchworm push-ups
1x Burgener warm-up with empty barbell or PVC
LIMITED EQUIPMENT
5 intervals, each interval for time, of:
10 Dumbbell Squat Clean Thrusters, 50/35 lbs
15 Burpees Over Dumbbells
Rest 3 mins between each interval.
NO EQUIPMENT
Burpee: 5 x 1 min / 2 mins rest
1 min of work followed by 2 mins of rest for 5 intervals.
Score is the total reps performed in all of the intervals.
WARM UP
3 RFT:
30 secs of jumping jacks
7-10 shoulder pass throughs, pvc pipe
5 inchworm push-ups
LIMITED / NO EQUIPMENT
21-15-9 reps, for time of:
Handstand Push-up // Scale to Pike Push Ups // or DB Push Presses
V-up // or chair dip // box dip
Push-up
WARM UP
2 RFT
16 high knees
10 lateral lunges (5 per side)
16 m butt kicks
10 squats (squat therapy)
7 good mornings
10 glute bridges
5 broad jumps
LIMITED EQUIPMENT WOD
3 rounds for quality of:
10 L Leg Step Lunges, with DB
10 R Leg Step Lunges, with DB
Dumbbell Walking Lunge, 20 m or 15 step lunges
NO EQUIPMENT WOD
Walking Lunge, 150m
or
Step Lunges, 110