A. Warmup
a. 1 Mile Bike
b. Running Drills and Stretching
B. Running WOD
a. 6 x 400m Run with 200m Running rest
C. Core Work
a. 2 minute plank
b. 50 Weighted Dead Bug Leg and Arm Raises
c. 2 minute plank
D. Cooldown-
a. 1 Mile Bike
A. Warmup
a. Dynamic Warmup
b. 5 x 7 Cal Row / 7 Thrusters (45#) / 7 Pullups
B. Core Work
a. 10 Plank Hold Twists
b. 50 Weighted Dead Bug Arm and Legs Raises
c. 10 Plank Hold Twists
C. EWOD
For Time...
800m Run
20 TTB
30 KB Swings (1.5/1)
40 Air Squats
50 Cal Bike
20 TTB
30 KB Swings (1.5/1)
40 Air Squats
800m Run
D. Cooldown
a. 1000m Row
b. ROMWOD
A. Warmup
a. Dynamic Warmup
b. 3 x 200m Run / 10 Air Squats / 5 TTB
c. Shoulder Streching
B. Core Work
a. 10 Turkish Getups
b. 100 Ab Mat Situps
c. 10 Turkish Getups
C. EWOD
"Speed Nancy"
5 rounds for time of:
400m run
15 Overhead squat (75#/55#)
D. Cooldown- 1000m Row
A. Warmup
a. Dynamic Warmup
b. Teams of 3- 3 x 200m Row / 10 Cal Bike / 10 Wallballs
B. Core Work
a. 2 minute plank
b. 50 Dead Bug Weight Leg and Arm Raises each
c. 2 minute plank
C. EWOD
For time...
Buy In - Row 1000m
3 Rounds of
50 Doubles
40 Air Squats
30 KB Swings (1.5/1)
20 Burpee Box Jump Overs
10 TTB
Cash Out- Bike 2 Miles
D. Cooldown- 800m Run or 5 Mins on TrueForm
A. Warmup
a. Dynamic Warmup
b. 4 x 200m Run / 30 Doubles / 10 Wallballs / 5 Pushups
B: Core Work
a. 16 Turkish Getups
b. 35 TTB
c. 16 Turkish Getups
C: EWOD
3 Rounds of AMRAP 4
Row for Calories
On the 0:00 – 15 Abmat Sit-Ups
On Minute 1 – 12 Abmat Sit-Ups
On Minute 2 – 9 AbMat Sit-Ups
On Minute 3 – 6 Abmat Sit-ups
Rest 2 minutes between each round
Score- Total Meter Rowed per Round
D: Cooldown- 800m Run or 5 minutes on the TrueForm
A. Warmup
a. 800m Run / 500m Row / 1 Mile Bike
B. Core Work
10 Rounds for Time
10 Ab Mat Situps / 5 Push-ups
C. EWOD
AMRAP 16 minutes
20/15 Calorie Row
10 Burpees
5 Thrusters (95#/65#)
D. Cooldown
800m Run or 5 Minutes on True Form Runner
A. Warmup
a. Dynamic Warmup
b. 4 Rounds 250m Row/ 10 Cal Bike
B. Core Work
a. 14 Turkish Getups
b. 50 Ab Mat Situps
c. 14 Turkish Getups
C. EMOM for 16 minutes
Minute 1: 5 Wallballs (20#/14#) and 5 Burpees
Minute 2: 12 Box Jumps (24"/20")
Minute 3: 5 Power Snatches (75#/55#) and 5 Overhead Squats (75#/55#)
Minute 4: 15/12 Calorie Row
Score is number of rounds competed
D. Cooldown-
a. 5 Minutes on True Form Runner
"Robs Burn"
Teams of 2ppl
AMRAP 8 mins
3 Rounds Each
30 Doubles
10 Shoulders To Overhead (75#/55#)
5 Box Jump Overs
Once rounds are complete- Max Calorie Row
Rest 2 Minutes
AMRAP 6 mins
2 Rounds Each
30 Doubles
10 Shoulders To Overhead (75#/55#)
5 Box Jump Overs
Once rounds are complete- Max Calorie Row
Rest 2 minutes
AMRAP 4 mins
2 Round each
30 Doubles
10 Shoulders To Overhead (75#/55#)
5 Box Jump Overs
Once rounds are complete- Max Calorie Row
Rest 2 minutes
AMRAP 2 mins
Max Calorie Row
Total Score is Total Calories rowed each round all added up
Partners must tag out each round
A. Warmup:
a. 500m Row
b. 3 x 200m Run/ 5 Box Jumps/ 5 Pushups
B. Core Work:
a. 15 Turkish Getups
b. 100 Ab Mat Situps for time
c. 15 Turkish Getups
C. EWOD:
800m Run Buy In
50-40-30-20-10
Air Squats
Double Unders
Cal Bike
800m Run Cash Out
D. ROMWOD
A. Warmup-
4 x 60m Run/ 10 Empty Bar Thrusters/ 5 Burpees over the bar
B. Core Work
a. 15 Turkish Getups
b. Max Plank Hold
c. 15 Turkish Getups
C. EWOD
21-18-15-12-9-6-3-1
Thrusters (75#/55#)
Bike Calories
Rowing Calories
Record meters rowed after each round
D. Coolddown-
4 minute run on TrueForm
E. ROMWOD
A. Warmup-
a. Dynamic Warmup
b. 10 Big Pull Drills
B. Core Work
a. 2 x 1 minute plank holds with 30 seconds rest each round
b. 30 TTB
c. 2 x 1 minute plank holds with 30 seconds rest each round
C. Rowing WOD-
3 x 5 minute Rowing Time Trial with 3 minute rest in between each round
Record meters rowed after each round
D. Coolddown-
4 minute run on TrueForm
E. ROMWOD
A. Warmup
a. Dynamic Warmup
b. 10 Big Pull Drills
c. Starting Drills
B. Core Work
a. 2 x 1 Minute Plank Hold with 30 seconds rest
b. 100 Ab Mat Sit-ups for Time
c. 2 x 1 Minute Plank Hold with 30 seconds rest
C. Rowing WOD
200m Row with 30 seconds rest for 20 minutes
Record total meters rowed
D. Cooldown- 800m Run or 4 minute TrueFrom Run
"T'Challa"
AMRAP 5 minutes
30m Walking Lunge with Dumbbell (35#/25#)
50 Sit-ups
Max Calorie Row
Rest 5 minutes
"Speedy Elizabeth"
21-15-9
Squat Cleans (95#/65#)
Burpees
Rest 5 minutes
AMRAP 5
30m Walking Lunge with Dumbbell (35#/25#)
50 Sit-ups
Max Calorie Row
Score is the total time to complete all three (3) workouts with rest included
Record your max calories and Speedy Elizabeth times in the notes
A. Warmup-
a. Dynamic Warmup
b. 10 Big Pull Drills
c. Starting Drills
B. Core Work-
a. 2 x 1 minute Plank Holds
b. 35 Toes to Bar
c. 2 x 1 minute Side Plank Holds
C. Rowing WOD-
12 Rounds
60 second row then 30 seconds rest
Record total meters rowed
D. Cooldown- 800m Run
E. ROMWOD
A. Warmup-
4 x 60m Run with 45#/35# Sandbag/ 10 Sandbag Squats / 10 Sandbag Lunges / 10 Pull-ups
B. Core Work-
100 Ab Mat Situps for time
C. Rowing WOD-
3 x 7 Minute Row with 3 minutes rest
D. Cooldown- 800m Run
E. ROMWOD
A. Warmup- 10 Big Pull Drills
B. Core Work-
a. 2 x 1 Minute Plank Hold
b. 50 Toes To Bar
c. 2 x 1 Minute Side Plank Hold
C. Rowing WOD-
3 x 250m Row with rest equal to row
3 x 500m Row with rest equal to row
3 x 750m Row with rest equal to row
D. Cooldown- 800m Run
E. ROMWOD
A. Warmup-
4 x 60m Run
10 Air Squats
5 Pull-ups
5 Burpees
B. Core Work:
a. 2 x 1 minute plank hold with 30 seconds rest
b. 50 Ab Mat Situps
c. 2 x 1 minute plank hold with 30 seconds rest
C. Rowing WOD:
12 Rounds of
40 seconds rowing with 20 seconds rest
Record total meters rowed for all 12 rounds
D. Cooldown- 800m Run
E. ROMWOD
A. Warmup-
a. Dynamic Warmup
b. 10 Big Pulls Rowing Drills
c. 5 x 60m Run
20 Siutps
5 Pullups
C. Rowing WOD:
20 Minute Time Trial
Record total meters rowed
D. Cooldown- 800m Run
E. ROMWOD
A. Warmup-
1000m Row at 5k Pace
B. Core Work:
100 Wallball Partner Situps (20#/14#)
C. Rowing WOD:
10 rounds of 30 Cal Row with 2 minutes rest in between each round
Record time for all 10 rounds
D. Cooldown- 800m Run
E. ROMWOD
A. Warmup-
4 x 60m Run
10 Air Squats
5 Wallballs
5 Box Jumps (24"/20")
B. Core Work:
a. 2 x 1 minute plank hold
b. 50 Crucifix Sit-ups
c. 2 x 1 minute plank hold
C. Rowing WOD:
16 x 20 seconds on then 10 seconds off
Record total meters rowed for all 16 rounds
D. Cooldown- 800m Run
E. ROMWOD
