Program Content
Blair
Type
FOR TIME
WOD
1,000 Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Austin
Type
FOR TIME
WOD
Cash-In: 2,013 meter Run
Then, 3 Rounds of:
26 Burpees
26 Sit-Ups
26 Air Squats
26 Push-Ups
26 Lunges
Cash-Out: 2,013 meter Run
Wear a Weight Vest (20/14 lb)
Lanell
Type
FOR TIME
WOD
WARM UP
4 Rounds for time:
20 Double Unders
10 Russian Kb Swing
10 Cal Row 1 Round of Strict “CINDY”
4 Inch Worms
Jennell
Type
FOR TIME
WOD
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Clean & jerk, switch hands each rep
10 boot Strappers Goblet
10 Windmill
Mayola
Type
FOR TIME
WOD
Kipping – Pull Ups
2 Rounds
2 Pull Ups – 4 Burpees – 6 Sit Ups
Kareem
Type
AMRAP
WOD
AMRAP in 20 minutes
6 Pull-Ups
11 Burpees
24 Sit Ups
Nobuko
Type
FOR TIME
WOD
20 active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ R leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat
30″ Standing leg swing ( across)
30″ Left leg cadence drill
20 active downward dog / alternate toe touch
20 walking high kick 20 walking quad stretch
20m Skip
20 walking lunges combo
Jetta
Type
FOR TIME
WOD
0-12 1M Run,
Max Jump Over #50/40
12-15 – Rest
15-22 800m Run, Max Push Ups
22-25 – Rest
25-30 – 400m Run, Pull Ups
Gail
Type
FOR TIME
WOD
Part A – From 0:00-20:00, EMOM of:
20 Box Step-Ups (40/30 lb Weight Vest)
Rest 3 minutes
Part B – From 23:00-43:00, EMOM of:
20 Box Step-Ups (20/14 lb Weight Vest)
Rest 3 minutes
Part C – From 46:00-1:06:00, perform:
400 Box Step-Ups
Latina
Type
FOR TIME
WOD
1 mile run
100 pull ups (or scale to burpees if you don’t have pull ups)
200 press ups (scale them to press ups from your knees)
300 air squats
1 mile run
Terence
Type
FOR TIME
WOD
21-15-9 for time
Single arm snatches (use a kettlebell or dumbbell)
Press ups (scale to from your knees)
Air squats
Tayna
Type
FOR TIME
WOD
7 rounds for time
7 burpees
7 sit ups
7 jumping squats (scale to air squats)
7 V-ups (scale to leg raises)
7 jumping lunges
Chandra
Type
AMRAP
WOD
AMRAP 12 minutes
5 burpees
10 press ups
15 air squats
Jim
Type
FOR TIME
WOD
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)
Elease
Type
FOR TIME
WOD
7km Trail Run with Weight Vest
Royal
Type
FOR TIME
WOD
15 – 12 – 9 Strict Handstand Push-Ups
6 – 4 – 2 Muscle-Ups
All with 20/14 Weighted Vest 10 Minute Time Cap
Clair
Type
AMRAP
WOD
20 min amrap
400 meter run
15 pull ups
20 air squats
Wear a vest
Debbi
Type
FOR TIME
WODS
20 Sit-Ups,
400 meter
Run 20 Burpees
Wear a weight vest (20/14 lb) throughout
Cathern
Type
AMRAP
WOD
1 Rope Climb (15 ft)
5 Burpees
200 meter Run
Wear a weight vest (20/14 lb)
Claud
Type
FOR TIME
WOD
1 mile Sandbag Run (50/30 lb)
Then, 7 Rounds of: 30 Sandbag Back Squats (50/30 lb)
10 Sandbag Strict Presses (50/30 lb)
Finally, perform: 1 mile Sandbag Run (50/30 lb)
Maddie
Type
FOR TIME
WOD
1000 meter Weighted Run
Directly into, 5 Rounds of:
10 Chest-to-Bar Pull-Ups
30 Air Squats
Directly into: 1000 meter Weighted Run
Wear a weight vest (20/14 lb)
Doloris
Type
FOR TIME
WOD
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
Tashina
Type
FOR TIME
WOD
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Camelia
Type
FOR TIME
WOD
1.5 Mile
Run 150 Burpees
1.5 Mile Run
Olivia
Type
FOR TIME
WOD
1 Mile Run
50 Push-Ups
50 Sit-Ups
1 Mile Run
50 Push-Ups
50 Sit-Ups
1 Mile Run
Sunni
Type
AMRAP
WOD
6 Pull-Ups
11 Burpees
24 Sit-Ups
Blanch
Type
FOR TIME
WOD
7 rounds:
400 Meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
Candis
Type
AMRAP
WOD
5 Pull-Ups
10 Push-Ups
15 Air Squats
Ferdinand
Type
FOR TIME
WOD
1 Mile Run
75 Hand Release Push-Ups
75 Air Squats
1 Mile Run
75 Sit-Ups
75 Jumps
Annita
Type
AMRAP
WOD
5 Pull-Ups
10 Push-Ups (Feet Elevated)
15 Squats
Nona
Type
FOR TIME
WOD
5 Rounds For Time
Bear Crawl (100 ft)
Standing Broad-Jumps (100 ft)
Perform 3 Burpees after every 5 Broad-Jumps
Wear a Weight Vest (20/14 lb)
Rena
Type
FOR TIME
WOD
1.5 mile Run
150 Burpees
1.5 mile
Run Wear a Weight Vest (20/14 lb)
Mikaela
Type
FOR TIME
WOD
1 mile Weighted Run (50/35 lb)
50 Push-Ups
50 Sit-Ups
1 mile Weighted Run (50/35 lb)
50 Push-Ups 50 Sit-Ups
1 mile Weighted Run (50/35 lb)
Gaynelle
Type
FOR TIME
WOD
6 Rounds for Time
400 meter Run
30 Burpees
Wear a Weight Vest (20/14 lb)
Audrea
Type
FOR TIME
WOD
50 Hand Release Push-Ups
1 mile Run
50 Hand Release Push-Ups
Wear a Weight Vest (20/10 lb)
Lilia
Type
FOR TIME
WOD
3 Rounds for Time
800 meter Run
40 Air Squats
30 Walking Lunges
20 Burpees
Wear a Weight Vest (20/14 lb)
Time Cap: 25 minutes
Emanuel
Type
AMRAP
WOD
AMRAP (with a Partner) in 22 minutes
Partner A, perform AMRAP of:
20 Sit-Ups 20 Burpees
…while Partner B performs: 400 meter
Run Partners switch after each Run Wear a Weight Vest (20/14 lb) throughout
Erick
Type
FOR TIME
WOD
Cash-In: 2,013 meter Run
Then, 3 Rounds of:
26 Burpees
26 Sit-Ups
26 Air Squats
26 Push-Ups
26 Lunges
Cash-Out:
2,013 meter Run
Wear a Weight Vest (20/14 lb)
Allan
Type
FOR TIME
WOD
50 Burpees
1 Mile Run/1600M Run
50 Burpees
1 Mile Run/1600M Run
Cherilyn
Type
FOR TIME
WOD
1,200 meter Run
100 Push-Ups
25 Broad-Jumps
100 Sit-Ups
1,200 meter Run
100 Push-Ups
25 Broad Jumps
100 Sit-Ups
1,200 meter
Run Wear a Weight Vest (20/14 lb)
Willard
Type
FOR TIME
WOD
400 meter Run
50 Air Squats
350 meter Run
40 Sit-Ups
250 meter Run
30 Push-Ups
150 meter Run
20 Jumping Jacks
Wear a Weight Vest (25 lb)
Effie
Type
FOR TIME
WOD
400 meter Walking Lunges (20/14 lb Vest)
At 25:00, without the Vest, perform:
400 meter Walking Lunges
Avril
Type
FOR TIME
WOD
50 Strict Pull-Ups
100 Hand-Release Push-Ups
5 km Run
Wear a Weight Vest (20/14 lb)
Alayna
Type
FOR TIME
WOD
6 km Run
60 Burpees
Wear a weight vest (30/20 lb)
Brittanie
Type
FOR TIME
WOD
3 Rounds For Time
1,000 meter Run
10 Muscle-Ups
100 Air Squats
Wear a Weight Vest (20/14 lb)
Jaunita
Type
FOR TIME
WOD
7 Rounds for Time
400 meter Run
21 Walking Lunges
15 Push ups
9 Burpees
Wear a Weight Vest (20/14 lb)
Jenni
Type
FOR TIME
WOD
4 Rounds for Time
400 meter Run
5 Burpees
Wear a weight vest (20/14 lb)
Gabrielle
Type
FOR TIME
WOD
1 mile Run
100 Push-Ups
200 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)
Kristine
Type
FOR TIME
WOD
3 Rounds For Time
200 meter Run
50 meter Farmers Walk
10 Burpees
10 meter Bear Crawl (forward and backwards)
400 meter Run
100 meter Farmers Walk
20 Burpees
20 meter Bear Crawl (forward and backwards)
600 meter Run
150 meter Farmers Walk
30 Burpees 30 meter Bear Crawl (forward and backwards)
Wear a weight vest (20/14 lb) (except during the run)
Anderson
Type
AMRAP
WOD
AMRAP in 20 minutes
5 Burpees
200 meter Run
Wear a weight vest (20/14 lb)
Rosario
Type
FOR TIME
WOD
5 Rounds for Reps in 35 minutes
2 minutes of Max Air Squats
2 minutes of Max Push-Ups
3 minutes to Run 400 meters
Wear a weight vest (20/14 lb)
Angeles
Type
AMRAP
WOD
AMRAP in 20 minutes
11 Burpees
24 Sit-Ups Wear a Weight Vest (20/14 lb)
Shara
Type
AMRAP
WOD
AMRAP in 20 minutes
22 Air Squats
12 Toes-to-Bars
9 Burpees
Wear a weight vest (20/14 lb)
Margarete
Type
FOR TIME
WOD
4 Rounds for Time
800 meter Run
32 Jumping Air Squats
32 Lunges
32 Sit-Ups
32 Burpees
Wear a weight vest (20/14 lb)
Time Cap: 50 minutes
Fidela
Type
FOR TIME
WOD
5 Rounds for Time
44 Step-Ups
12 Push-Ups
12 Air Squats
Wear a Weight Vest (20/14 lb)
Brigette
Type
FOR TIME
WOD
1 mile Run
Then, 3 Rounds of:
30 Burpees
Then, 1 mile Run
Wear a Weight Vest (20/14 lb)
Annabel
Type
FOR TIME
WOD
1 mile Run
75 Hand Release Push-Ups
75 Air Squats
1 mile Run
75 Sit-Ups
75 Jumps
Wear a ruck or a weighted vest (20/15 lb)
Colin
Type
FOR TIME
WOD
1,000 Step-Ups
Wear a Ruck Pack (45/35 lb)
Bertie
Type
FOR TIME
WOD
Buy-In: 800 meter Run
Then, 5 Rounds of:
10 Pull-Ups
20 Burpees
30 Air Squats
Buy-Out:
800 meter Run
Wear a Weight Vest (20/14 lb)
Bell
Type
FOR TIME
WOD
10 Rounds for Time
22 Lunges
19 Air Squats
Wear a Weight Vest (20/14 lb)
Douglass
Type
AMRAP
WOD
AMRAP in 20 minutes
400 meter Weighted Run (30 lb)
5 Push Ups
Salvatore
Type
FOR TIME
WOD
1000 meter Weighted Run
Directly into, 5 Rounds of:
10 Push Ups
30 Air Squats
Directly into:
1000 meter Weighted Run
Wear a weight vest (20/14 lb)
Vanesa
Type
AMRAP
WOD
AMRAP (in a Team of 3) in 48 minutes
Partner A: Run 400 meters
Partner B performs AMRAP of:
12 Alternating Lunges
6 Burpees
Partner C: Rest
All partners rotate when Partner A finishes the run
Wear a Weight Vest (20/14 lb) throughout
Shani
Type
AMRAP
WOD
AMRAP in 20 minutes
4 Deficit Strict Handstand Push-Ups (3.5/2 in)
10 Pistols (each leg)
Wear a Weight Vest (10/6 kg)
Laraine
Type
FOR TIME
WOD
1 mile Run
Then, 7 Rounds of:
30 Squats
Finally, perform: 1 mile
Wear a Weight Vest (20 lb)
Yuri
Type
FOR TIME
WOD
2 mile Run
16 Burpees
85 Step-Ups
Wear a Weight Vest
Collin
Type
FOR TIME
WOD
75 Burpees to Target (6 in)
150 Air Squats
225 Jumping Jacks
1,300 meter Run
Wear a Weight Vest (20/14 lb)
Cheyenne
Type
FOR TIME
WOD
20 Flights Stairs with Weight Vest (20/14 lb)
20 V-Ups
20 Russian Twists
20 Sit-Ups
Margy
Type
FOR TIME
WOD
11 Rounds for Time
11 Mountain Climbers
11 Air Squats
11 Hand Release Push-Ups
11 Jump Burpees
200 meter Run
Wear a Weight Vest (20/14 lb)
Janae
Type
FOR TIME
WOD
1-2-3-4-5-6-7-8-9-10 Push-Ups
2-4-6-8-10-12-14-16-18-20 Alternating Lunges
1 mile Run
10-9-8-7-6-5-4-3-2-1 Push-Ups
20-18-16-14-12-10-8-6-4-2 Alternating Lunges
Wear a Weight Vest (20/14 lb)
Kyoko
Type
FOR TIME
WOD
7 Rounds for Time
3 Burpees to Target
8 Hand Release Push-Ups
29 Air Squats
Wear a Weight Vest (20/14 lb)
Macy
Type
FOR TIME
WOD
12 Rounds for Time
11 Push-Ups
22 Air Squats
7 Burpees
Wear a Weight Vest (20/14 lb)
Catherine
Type
FOR TIME
WOD
400 meter Run
60 Push-Ups
400 meter Run
60 Push-Ups
400 meter Run
Wear a Weight Vest (20/14 lb)
Modesto
Type
FOR TIME
WOD
3 Rounds For TIme
15 Burpees
800 meter
Run Wear a weight vest (20/14 lb)
Marci
Type
FOR TIME
WOD
876 meter Run
*Then, 28 Rounds of:
2 Handstand Push-Ups
4 Alternating Pistols
Wear a Weight Vest (20/14 lb)
Mendy
Type
AMRAP
WOD
AMRAP in 20 minutes
10 Push-Ups (feet on 30/24″ box)
15 Squats
Everette
Type
FOR TIME
WOD
9 Rounds for Time
300 meter Run
6 Air Squats
6 Burpees
6 Sit-Ups
6 Lunges (alternating)
Wear a Weight Vest (20/14 lb)
Errol
Type
FOR TIME
WOD
1,200 meter Run
Then, 4 rounds of: 12 Push-Ups
6 Strict Handstand Push-Ups
1,200 meter Run
Wear a Weight Vest (20/14 lb)
Denny
Type
FOR TIME
WOD
800 meter Run
60 Push-Ups
90 Air Squats
800 meter Run
40 Push-Ups
60 Air Squats
800 meter Run
Wear a Weight Vest (20/14 lb)
Arline
Type
FOR TIME
WOD
800 meter Run
100 Air Squats
800 meter Run
Wear a Weight Vest (9/6 kg)