Program Content
Stefani
Type
FOR TIME
WOD
25 Burpees
100 Push-Ups
25 Burpees
100 Sit-Ups
25 Burpees
100 Wall Ball Shots (20/14 lb)
25 Burpees
With a running clock, as fast as possible perform the prescribed work in the order written.
Kiley
Type
FOR TIME
WOD
4 Rounds for Time
400 meter Run
30 Wall Ball Shots (20/14 lb)
Louie
Type
FOR TIME
WOD
5 Rounds For Time
400 meter Run
22 Burpees
22 Wall Ball Shots (10/9 ft, 20/14 lb)
Mitzie
Type
FOR TIME
WOD
1 mile Run
75 Air Squats
75 Russian Twists
74 Medicine Ball Lunges (20/14 lb)
800 meter run
50 Air Squats
50 Russian Twists
50 Medicine Ball Lunges (20/14 lb)
400 meter Run
25 Air Squats
25 Russian Twists
25 Medicine Ball Lunges (20/14 lb)
Then, 2 Rounds of:
10 Burpees
25 meter Bear Crawl
25 meter Crab Walk
Mariko
Type
AMRAP
WOD
AMRAP in 7 minutes
Wall Ball Shots (20/14 lb)
Note
Lorem Ipsum
Gaynell
Type
FOR TIME
WOD
5 Rounds For Time
5 Burpees
20 Wall Ball Shots (20/14 lb)
30 Push-Ups
400 meter Run
Loida
Type
FOR TIME
WOD
5 Rounds for Time
13 Burpees
23 Wall Ball Shots (20/14 lb)
Latasha
Type
FOR TIME
WOD
4 Rounds For Time
100 ft Walking Lunges
20 Wall Balls Shots (20/14 lb, 10/9 ft) 10 Handstand Push-Ups
Note
Lorem Ipsum
Yukiko
Type
AMRAP
WOD
AMRAP in 20 minutes
5 Parallette Handstand Push-Ups (6″ Deficit)
15 Medicine Ball Cleans (20/14 lb)
Dimple
Type
FOR TIME
WOD
4 Rounds for Time
20 Wall Ball Shots (20/14 lb)
James
Type
TOTAL REPS
WOD
4 Rounds for Total Reps in 12 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Handstand Push-Ups
On a 12-minute clock, perform 4 rounds of the prescribed work for max total reps.
Lucy
Type
FOR TIME
WOD
5 Rounds of:
33 Wall Ball Shots (20/14 lb)
18 Burpees
Abbey
Type
FOR TIME
WOD
400 meter Run
50 Wall Ball Shots (20/14 lb)
50 Push-Ups
50 Air Squats
400 meter
Run With a running clock, as fast as possible perform the prescribed work in the order written.
Araceli
Type
FOR TIME
WOD
25 Rounds for Time
9 Wall Ball Shots (20/14 lb)
6 Burpees After Round 6, perform:
1 mile Run
Dia
Type
FOR TIME
WOD
400 meter Run
21 Wall Ball Shots (20/14 lb)
400 meter Run
15 Wall Ball Shots (20/14 lb)
400 meter Run
9 Wall Ball Shots (20/14 lb)
Nathaniel
Type
FOR TIME
WOD
400 meter Run
30 Wall Ball Shots (20/14 lb)
Reid
Type
FOR TIME
WOD
2 Rounds for Time
21 Russian Twists
15 Reverse Lunges
9 Squats to Sit
15 Russian Twists
12 Reverse Lunges
9 Squats to Sit
12 Russian Twists
9 Reverse Lunges
6 Squats to Sit
2 minutes Rest after Round 1
Isidro
Type
FOR TIME
WOD
AMRAP in 12 minutes
12 Wall Ball Shots (10/6 kg)
100 meter Sprint
Maria
Type
FOR TIME
WOD
21-18-15-12-9-6-3 reps of:
Wall Ball Shots (20/14 lb)
Van
Type
AMRAP
WOD
AMRAP in 10 minutes
2 Wall Ball Shots (20/14 lb
2 Burpees
2 Wall Ball Shots (20/14 lb)
2 Burpees
4 Wall Ball Shots (20/14 lb)
4 Burpees
4 Wall Ball Shots (20/14 lb)
4 Burpees
6 Wall Ball Shots (20/14 lb)
6 Burpees
6 Wall Ball Shots (20/14 lb)
6 Burpees
Bronwyn
Type
FOR TIME
WOD
150 Wall Balls *Every 50 reps perform an 800M Run including after the 150th rep of Wall Balls
Taryn
Type
FOR TIME
WOD
3 Rounds for Time
15 Burpees (6 in target)
30 Wall Ball Shots (30/20 lb)
Time Cap: 8 minutes
Johna
Type
EMOM
WOD
150 Wall Ball Shots (20/14 lb)
Every minute on the minute, complete: 5 Burpees With a running clock, as fast as possible complete 150 Wall Ball Shots. Starting at 0:00, every minute on the minute, perform 5 Burpees before continuing with the Wall Ball Shots.
Chas
Type
FOR TIME
WOD
5 Rounds for Time
15 Wall Ball Shots (20/14 lb)
Shu
Type
FOR TIME
WOD
3 Rounds for Time
20 Wall Ball Shots (30/20 lb)
Natacha
Type
FOR TIME
WOD
2.23 mile Run
Directly into, 8 Rounds of:
25 Wall Ball Shots (20/14 lb)
Michale
Type
AMRAP
WOD
AMRAP in 60 minutes
800 meter Run
25 Wall Ball Shots (20/14 lb)
On a 60-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.
Felicia
Type
FOR TIME
WOD
10-31-10-31 reps of:
Wall Ball Shots (20/14 lb)
MedBall Ball Facing Burpees
Rod
Type
FOR TIME
WOD
1,000 meter Run / Burpee Broad Jumps
Rest 2 minutes
1,000 meter Run
Rest 2 minutes 1,000 meter Run / Wall Ball Shots (20/14 lb)
Kristopher
Type
AMRAP
WOD
AMRAP in 5 minutes
15 Wall Ball Shots (20/14 lb)
10 Burpees
Keila
Type
FOR TIME
WOD
3 Rounds for Time
50 Wall Ball Shots (20/14 lb)
Vonda
Type
FOR TIME
WOD
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
Joanne
Type
FOR TIME
WOD
4 Rounds For Time
800 meter Run
50 Wall Ball Shots (20/14 lb)
50 Burpees
Flora
Type
Max Reps
WOD
3 Rounds for Max Reps in 17 minutes of:
1 minute Burpees
1 minute Wall Ball Shots (20/14 lb)
1 minute Medicine Ball Sit-Ups (20/14 lb)
1 minute Rest
Tyler
Type
FOR TIME
WOD
21-15-9 Reps for Time
Wall Ball Shots (20/14 lb)
Bryanna
Type
FOR TIME
WOD
20 Wall Ball Shots (20/14 lb)
400 meter Run
10 Wall Ball Shots (20/14 lb)
200 meter Run
Nelida
Type
FOR TIME
WOD
150 Wall Ball Shots (20/14 lb, 10/9 ft)
With a running clock, complete the 150 repetitions as fast as possible (for time). Rest as needed, either holding the ball or with the ball on the ground.
Renee
Type
FOR TIME
WOD
800 meter Medicine Ball Run
30 Burpees
30 Jumping Lunges
30 Air Squats
30 Mountain Climbers
3 minute Plank Hold
800 meter Medicine Ball Run (30/20 lb,
Cedrick
Type
EMOM
WOD
EMOM for 6 minutes
4 Push Ups
20 Wall Ball Shots (20/14 lb)
On a 6-minute clock, every minute on the minute (EMOM) perform 4 Push Ups and 20 Wall Ball Shots.
Carole
Type
FOR TIME
WOD
5 Rounds for Time
20 Wall Ball Shots (20/14 lb)
Kendrick
Type
Lorem Ipsum
WOD
5 Rounds in 30 minutes
1 minute Wall Ball Shots (20/14 lb)
30 second Rest
1 minute Burpee Broad Jumps
30 second Rest
1 minute 10 meter Shuttle Run
30 second Rest
Amal
Type
AMRAP
WOD
AMRAP in 20 minutes
10 Wall Ball Shots (20/14 lbs)
Elnora
Type
FOR TIME
WOD
25 Burpees
7 Wall Ball Shots (20/14 lb) at the top of each minute.
Workout starts with burpees. At the top of each minute (starting at the 1-minute mark) perform 7 wall ball shots, then continue the workout where you left off.
Gayle
Type
Lorem Ipsum
WOD
800M Run
21-15-9
Wall Ball
Burpee
800M Run-
Finish the run first, then complete 21 reps of all 2 movements, then 15 reps of all 3 movements, then 9 reps of all 3 movements, and then finish with the run
Lakeisha
Type
FOR TIME
WOD
3 Rounds for Time
400 meter Run
16 Wall Ball Shots (9/6 kg)
12 Push-Ups
14 Burpees
Yesenia
Type
FOR TIME
WOD
150 Wall Ball Shots (20/14 lb)
Rest 4 minutes
100 Burpees
Time Cap: 30 minutes
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete the 150 Wall Ball Shots. Rest 4 minutes. Then, complete the 100 Burpees.
Verdie
Type
AMRAP
WOD
AMRAP in 45 minutes
From 0:00-20:00,
AMRAP of: 25 Wall Ball Shots (20/14 lb)
400 meter Run
Rest 5 minutes
From 25:00-45:00, AMRAP of:
25 Burpee Broad Jumps
400 meter Run
Jeff
Type
FOR TIME
WOD
50 Wall Ball Shots (20/14 lb)
With a running clock, as fast as possible perform the prescribed work in the order written.
Garland
Type
FOR TIME
WOD
150 Wall Ball Shots (20/14 lb)
Every 2 minutes on the minute, perform: 3 Burpees
With a running clock, as fast as possible perform 150 Wall Ball Shots. Every 2 minutes on the minute, perform 3 Burpees until the total number of Wall Ball Shots is completed.
Georgina
Type
FOR TIME
WOD
2 Rounds for Time
30 Wall Ball Shots (20/14 lb)
30 Burpees
Toney
Type
AMRAP
WOD
AMRAP in 20 minutes
10-20-30-40-50 Wall Ball Shots (20/14 lb)
Simonne
Type
FOR TIME
WOD
21-15-9 Reps for Time
Medicine Ball Cleans (20/14 lb)
Wall Balls (20/14 lb)
Burpees
Brenda
Type
FOR TIME
WOD
Buy-In: 1,000 meter Run
Then, 5 Rounds of: 15 Push-Ups
20 Medicine Ball Cleans (20/14 lb)
21 Burpees
Buy-Out: 1,000 meter Run
Minta
Type
FOR TIME
WOD
4 Rounds for Time
21 Wall Ball Shots (20/14 lb)
12 Handstand Push-Ups
Reyna
Type
Lorem Ipsum
WOD
Buy-In: 400 meter Burden Run (30/20 lb)
Then, 5 Rounds of:
7 Tuck Jumps
16 Push-Ups
20 meter Forward Bear Crawl
20 meter Reverse Bear Crawl
15 Burpee Broad-Jumps
Lanny
Type
FOR TIME
WOD
100 Wall Ball Shots (20/14 lb)
Rosanna
Type
FOR TIME
WOD
5 Rounds for Time
65 foot Bear Crawl Medball Push (20 lb)
Anglea
Type
FOR TIME
WOD
8 Rounds for Time
17 Wall Ball Shots (20/14 lb)
400 meter Run
Clint
Type
FOR TIME
WOD
5 Rounds for Time
25 Wall Ball Shots (20/14 lb)
15 Burpees
Christena
Type
FOR TIME
WOD
5 Rounds for Time
8 Burpee to Target Touch (30 cm)
24 Box Jumps (70/60 cm)
41 No-Squat Wall Ball Shots (20/14 lb)
*Every 3 minutes on the minute, perform:
50 meter Sprint with Medicine Ball (20/14 lb)
Tereasa
Type
FOR TIME
WOD
150 Wall Ball Shots (20/14 lb)
100 Push-Ups
50 Air Squats
25 Sit-Ups
Germaine
Type
FOR TIME
WOD
1,500 meter Run
100 Wall Ball Shots (20/14 lb)
80 Alternating Lunges
60 Burpees
40 Sit-Ups
20 Push-Ups
1,500 meter
Run With a running clock, as fast as possible perform the prescribed work in the order writte
Enriqueta
Type
FOR TIME
WOD
10 Rounds for Time
15 Wall Ball Shots (20/14 lb)
Pennie
Type
FOR TIME
WOD
1 mile Run with medicine ball (20/14 lb)
Then 8 Rounds of: 10 Wall Ball Shots (20/14 lb)
Then, 800 meter Run with medicine ball (20/14 lb)
Then 4 Rounds of: 10 Wall Ball Shots (20/14 lb)
Then, 400 meter Run with medicine ball (20/14 lb)
Then 2 Rounds of: 10 Wall Ball Shots (20/14 lb)
Daniele
Type
FOR TIME
WOD
5 Rounds for Time
1,000 meter Run
30 Wall Ball Shots (20/14 lb)
With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.
Sybil
Type
FOR TIME
WOD
Buy-In: 74 Wall Ball Shots (20/14 lb)
Directly into, 10 Rounds of: 5 Burpees
200 meter Medicine Ball Run (20/14 lb)
Buy-Out: 17 Wall Ball Shots (20/14 lb)
Merrilee
Type
FOR TIME
WOD
30-20-10-20-30 reps of:
Wall Ball Shots (20/14 lb)
Burpees
Jodie
Type
FOR TIME
WOD
6 Rounds for Time
28 Wall Ball Shots (20/14 lb, 10/9 ft)
400 meter Run
Gianna
Type
FOR TIME
WOD
100 Wall Ball Shots (20/14 lb)
25 Burpees
100 Lunges
25 Burpees
100 Hand Release Push-Ups
25 Burpees
100 Air Squats
25 Burpees
Ezequiel
Type
EMOM
WOD
Every Minute on the Minute for 10 minutes
12 Wall Ball Shots (20/14 lb)
On a 10-minute clock, perform 12 Wall Ball Shots every minute on the minute for 10 rounds. Once the 12 Wall Ball Shots are completed, you can rest in the remaining time of the 1-minute window.
Soon
Type
FOR TIME
WOD
3 Rounds for Time
21 Wall Ball Shots (20/14 lb)
14 Handstand Push-Ups
Tamatha
Type
FOR TIME
WOD
15-12-9-6-3 Reps for Time
Wall Ball Shots (20/14 lb)
Elly
Type
FOR TIME
WOD
1,800 meter Run Then,
7 Rounds of:
19 Wall Ball Shots (20/14 lb)
Daniell
Type
FOR TIME
WOD
6 Rounds for Time
11 Sit-Ups
12 Wall Ball Shots (20/14 lb)
Starting at 1:00, perform 1 Burpee at the top of each minute
Pamila
Type
AMRAP
WOD
AMRAP in 22 minutes 1 mile Run
34 Wall Ball Shots (20/14 lb)
Gladys
Type
EMOM
WOD
EMOM in 30 minutes
Minute 1: 15 Wall Ball Shots (20/14 lb)
Minute 2: 10 Burpee Broad Jumps
Minute 3: 15 Jumping Jacks
Minute 4: 20 Lunges
Minute 5: Rest Repeat 6x
Kelvin
Type
AMRAP
WOD
AMRAP in 14 minutes
12 Push-Ups
12 Wall Ball Shots (20/14 lb)
Logan
Type
FOR TIME
WOD
9 Rounds for Time
28 Medicine Ball Cleans (20/14 lb)
78 Jumping Jacks
With a running clock, as fast as possible perform 9 rounds of the prescribed work in the order written.
Darron
Type
AMRAP
WOD
AMRAP in 11 minutes
18 Wall Ball Shots (20/14 lb)
Vena
Type
FOR TIME
WOD
6 Rounds for Time
12 Burpees
49 Wall Ball Shots (30/20 lb)
400 meter Run
Mariam
Type
AMRAP
WOD
AMRAP in 5 minutes
13 Wall Ball Shots (20/14 lb)
Pat
Type
FOR TIME
WOD
5 Rounds For Time
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)
With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.
My
Type
FOR TIME
WOD
3 Rounds for Time
50 Wall Ball Shots (20/14 lb)
50 Med Ball Push-Ups (20/14 lb)
50 Ball Slams (20/14 lb)
Arlie
Type
FOR TIME
WOD
7 Rounds for Time
15 Wall Ball Shots (20/14 lb)
200 meter Run
With a running clock, as fast as possible perform the prescribed work in the order written unbroken for 7 rounds.
Charise
Type
EMOM
WOD
Three 10-minute EMOMs in 34 minutes
From 0:00-10:00, EMOM of: 15 Wall Ball Shots (20/14 lb)
Rest 2 minutes
From 12:00-22:00, EMOM of:
10 Burpee Broad Jumps
Rest 2 minutes From 24:00-34:00,
EMOM of: 120m Run