WOD

WOD2018-02-03T07:42:36-04:00

Weekly BURN Workouts: 8/19/19-8/23/19

Monday, 8/19/19:
Tabata: (8 intervals of each)
Dumbbell Step Ups
rest 1:00
Hollow Rocks
rest 1:00
Dumbbell Thrusters
rest 1:00
Dumbbell Reverse Lunges

Tuesday, 8/20/19:
E2MOM x 20 minutes
Interval 1/3/5/7/9
Assault Bike x 25/20 Calories
Interval 2/4/6/8/20
Burpees x 20-25 reps

Wednesday, 8/21/19:
EMOM x 21
minute 1 – :40 DB Devils Press
minute 2 – :40 Box Jump Step Down
minute 3 – :40 Row

Thursday, 8/22/19:
5 sets:
300m Run
5 DB Renegade Rows
5 DB Deadlifts
5 DB Front Squats
5 DB Strict Press
rest 1:00

Friday, 8/23/19:
3 minute clock:
120 Single Unders
40 Russian KB Swings
Max Pull-Ups in remaining time
rest 1:00 x 5 sets

**Please note: workouts subject to change without notice.**

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Weekly BURN Workouts: 7/29/19-8/2/19

Monday, 7/29/19:
5 minute clock:
300m Run
20 Reverse DB Lunges
10 Push-Ups
– AMRAP Devil’s Press in remaining time –
rest 1:00 x 4 sets
*DBs for lunges and Devil’s press should be the same.*

Tuesday, 7/30/19:
AMRAP 20
18/15 Calorie Row
12 Goblet Squats
9 Pull-Ups

Wednesday, 7/31/19:
3 minute clock:
5 Calorie Assault Bike
10 Wall Ball Shots
15 DB Curl to Press
rest 1:00 x 6 sets

Thursday, 8/1/19:
Tabata:
Russian KB Swings
Wall Sit Hold
V-Ups
Burpees

Friday, 8/2/19:
Every 6:00 x 24:00
400m Run
21 DB Thrusters
12 Box Jumps

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 7/22/19-7/28/19

Monday, 7/22/19:
A. Back Squat: 8, 6,4,2 *building*, Rest 2 min between
+
7 min clock:
40/30 cal AB Buy In
+
in remaining time
AMRAP:
12 Back Squats (95/65)
12 Weighted Situps

Tuesday, 7/23/19:
EMOM 21:
Min 1: 10-12 Push Press (135/95)
Min 2: 12-15 C2B Pullups
Min 3: 10/7 Cal Ski

Wednesday, 7/24/19:
“Emily’s Enchantment”
5 Rounds:
15 Burpees
20 Alternating DB Snatches (50/35)
300m Run
10 Hang Squat Cleans (135/95)

Thursday, 7/25/19:
AMRAP 5:
Row 250/200m
15 Russian KB Swings (53/35)
40 sec HS Hold OR 25′ HS Walk
Rest 1 min x 4 sets

Friday, 7/26/19:
EMOM 24
Min 1: 20 Sec Front Rack Wall Sit into 50′ Carry (53/35)
Min 2: 10-12 Pistols
Min 3: 30 sec Hollow Hold
Min 4: 30 sec Sandbag Carry

Saturday, 7/27/19:
5 Rounds
10 Overhead Squats (115/80)
15 Toes to Bar
10 Box Jumps @ 30/24

Sunday, 7/28/19:
6 min Clock:
300m Run *together*
20 Power Cleans (155/105) *Reps split however*
AMRAP Burpees
Rest 1 min x 4 sets
*Burpees split however*

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 7/22/19-7/28/19

Monday, 7/22/19:
A. Back Squat: 8, 6,4,2 *building*, Rest 2 min between
+
7 min clock:
40/30 cal AB Buy In
+
in remaining time
AMRAP:
12 Back Squats (95/65)
12 Weighted Situps

Tuesday, 7/23/19:
EMOM 21:
Min 1: 10-12 Push Press (135/95)
Min 2: 12-15 C2B Pullups
Min 3: 10/7 Cal Ski

Wednesday, 7/24/19:
“Emily’s Enchantment”
5 Rounds:
15 Burpees
20 Alternating DB Snatches (50/35)
300m Run
10 Hang Squat Cleans (135/95)

Thursday, 7/25/19:
AMRAP 5:
Row 250/200m
15 Russian KB Swings (53/35)
40 sec HS Hold OR 25′ HS Walk
Rest 1 min x 4 sets

Friday, 7/26/19:
EMOM 24
Min 1: 20 Sec Front Rack Wall Sit into 50′ Carry (53/35)
Min 2: 10-12 Pistols
Min 3: 30 sec Hollow Hold
Min 4: 30 sec Sandbag Carry

Saturday, 7/27/19:
5 Rounds
10 Overhead Squats (115/80)
15 Toes to Bar
10 Box Jumps @ 30/24

Sunday, 7/28/19:
6 min Clock:
300m Run *together*
20 Power Cleans (155/105) *Reps split however*
AMRAP Burpees
Rest 1 min x 4 sets
*Burpees split however*

**Please note: workouts subject to change without notice.**

Weekly BURN Workouts: 7/22/19-7/26/19

Monday, 7/22/19:
EMOM x 21
minute 1 – 10/7 Calorie AB
minute 2 – 18 Wall Ball Shots
minute 3 – 20 Sit-Ups

Tuesday, 7/23/19:
4 minute clock:
20/16 Calorie Ski
AMRAP (with remaining time)
10 DB Push Press
10 Pull-Ups
rest 1:00 x 4 sets

Wednesday, 7/24/19:
“Emily’s Enchantment”
AMRAP 22
15 Burpees
20 Alt. DB Snatch
300m Run
10 DB Hang Squat Cleans

Thursday, 7/25/19:
500m Row @ tough pace
rest 2:00 x 4 sets
+
EMOM x 10
20 Russian KB Swings
*Plank Hold w/remaining time each minute.*

Friday, 7/26/19:
EMOM x 24
minute 1 – Wall Sit x :40
minute 2 – Alt. Step Ups x :40
minute 3 – V-Ups x :40
minute 4 – Goblet Front Rack Carry x :40

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 7/15/19-7/21/19

Monday, 7/15/19:
Buy In:
1000m Run
-Into-
10 Rounds
10 Push Ups
10 DB Sit Ups
10 Alternating DB Snatch 50/35

Tuesday, 7/16/19:
EMOM 24
1 – SB Squats x 10
2 – High Box Jumps x 5-10 reps
3 – Ski Erg x 10/7 cals

Wednesday, 7/17/19:
A. Every 90 sec x 12 min (8 sets):
1 Hang Power Snatch + 1 Power Snatch
+
EMOM 10
1 – 12 Hang Power Snatches (75/55)
2 – Double Unders x 35

Thursday, 7/18/19:
A. Strict Press- 1 RM in 15 min
B. 1 RM Strict weighted Pullup in 6 min
C. Time Trial
2k Row
*11m cap*

Friday, 7/19/19:
Tabata (:20 on :10 off) x 8
1: Assault Bike Calories
rest 1:00
2: Weighted Plank Hold
rest 1:00
3: Single Arm OH Weighted Lunges
rest 1:00
4: V-Ups

Saturday, 7/20/19:
“Eva”
5 Rounds:
800m Run
30 KB Swings (70/53)
30 Pullups
*35 min cap*

Sunday, 7/21/19:
Teams of 2:
10 Rounds:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
-Into-
1600m Row
-Into-
10 Rounds:
3 Power Cleans (155/110)
6 Push Ups
9 Air Squats
*Partners alternate rounds. Rower meters split however.*

**Please note: workouts subject to change without notice.**

Weekly BURN Workouts: 7/15/19-7/19/19

Monday, 7/15/19:
AMRAP 20
10 Pull-Ups
10 Push-Ups
30 Russian KB Swings
300m Run

Tuesday, 7/16/19:
EMOM x 24
minute 1 – 10/7 Calorie Ski
minute 2 – 15 Box Jumps
minute 3 – 15 DBL DB Front Squats

Wednesday, 7/17/19:
Tabata:
Double Unders
rest 1 minute
Sit-Ups (feet anchored)
rest 1 minute
Burpees
rest 1 minute
Alt. DB Snatch

Thursday, 7/18/19:
Every 4:00 x 24:00
400/300m Row
20 Walking Lunge Steps
12 DB Strict Press

Friday, 7/19/19:
E2MOM x 14 minutes
:30 Assault Bike Sprint @ Max Effort
+
3 rounds (follow the leader)
200m DB Farmers Carry
50′ Rope Sled Pull
20 DB Floor Press
:30 Side Plank/Side

**Please note: workouts subject to change without notice.**