Flip Fitness WOD Blog : 2019

Wednesday January 1st 2019

A)18min EMOM
EMOM Kipping C2B
6/sd KB Swing Snatch
10 Leg Drops

B)18min EMOM
EMOM Cal Row Sprint
50 DBL Unders or Skips
10 Weighted DB Jump Squats

Tuesday December 31st 2019

A)RE2M/3R
6 BB PWR Cleans
6 BB Push Press
Alt With
EMOM T2B
EMOM Burpees

B)E1:15/6R
6 GHD HC
Alt With
6/sd Single Arm Ring Rows

Monday December 30th 2019

A)RE2:30/7R
6/sd DB Step Back Lunges

B)12min EMOM
Cal BIke
Alt With
Push Ups

C)RE2:15/6R
6 Triceps Dips
6 DB Hammer Curls

54min Constant Work @ Moderat Effort
3min Row
3min DBL Unders or Skips
3min Bike
3min AMRAP
20 Lunges
100' KB Front Rack Farmer Carry (use 2 of the heaviest bells you can)
100' KB Normal Farmer Carry (use 2 of the heaviest bells you can)

Thursday December 26th 2019

A)E2M/7R
8/sd DB Split Squats

B)12min EMOM
300' Run Sprints
Alt With
8 DB Shoulder Press

C)12min EMOM (AHAP)
8 Left Arm KB Bent Over Rows
Alt With
8 Right Arm KB Bent Over Rows

Wednesday December 25th 2019

A)E2M/8R
8 DL

B)14min EMOM
Max Reps Ring Dips
Alt With
8 Wide Grip Ring Rows

C)12min EMOM
8 DB Curls (AHAP)
Alt With
45sec Weighted Plank

Tuesday December 24th 2019

A)Every 1:15/6 Sets (build to a heavy wt)
8 DB SLDL
Alt With
8 Standing BB Shoulder Press

B)Every 2min/7 Sets
8 Box Jumps
2 Rope Climbs

C)For Time:
7x Cal Row
100 DB Thrusters

Monday December 23rd 2019

A)E2M/8R (build to a heavy wt)
8 Back Squats

B)E1:30/7R
EMOM Pull Ups
8 KB Americanos (heavy)

C)Every 1:15/ Sets (build to a heavy wt)
8 Incline BB Chest Press
Alt With
8/sd DB Rows

Friday December 20th 2019

A)24min EMOM
5 Box Jumps AHAP
Parallette Push Ups
16 J.Lunges
EMOM COB

B)24min Constant Work
3min SKI
3min Bike
3min Row

Thursday December 19th 2019

A)3000m For Time

B)7 Sets
15 Back Squats

C)5 Sets
15 Parallel Grip DB Skull Crushers
Alt With
15 BB Curls

D)4 Sets
15/sd TT Planks
30sec/sd Side Planks

Wednesday December 18th 2019

A)21min EMOM
T2B
Alt With
15 KB Americanos
Alt With
HSPU

B)5 Sets
8/sd SA DB Push Press
DBL Unders

Tuesday December 19th 2019

A)6 Sets
15 BB SLDL

B)5 Sets
15 DB CP
Alt WIth
Max Kipping Pull Ups

C)E4M/4R
250m Row Sprints

Monday December 16th 2019

A)5 Sets
30 Walking Lunges

B)5 Sets
15 Prone Grip Modified Rows
Alt With
15 Parallel To Prone Grip DB SP

C)5 Sets
15 Butterfly Sit Ups
200' Left SA KB FC
200' Right SA KB FC

Friday December 13th 2019

50min @ Mod Intensity
5min Ski
Ring MU/Kipping Pull Ups/Ring Rows
5min Bike
40 Walking Lunges (or air squats)
5min Row
10 GHD HC/15 SBHC

Thursday December 12th 2019

A)6 Sets
10 L Single Leg Box Squats
Alt With
10 R Single Leg Box Squats

B)12min EMOM
Cal Ski
Alt With
HSPU

C)12min EMOM
10 RCWLD
30sec/sd Side Bridge

Wednesday December 11th 2019

A)5 Sets
10 Prone Grip DH Pull Ups
Alt WIth
10 Dips

B)5 Sets
10 Incline Prone KB Rows
Alt WIth
10 Parallel Grip DB Skull Crushers

C)2000m Row For Time:

B)5 Sets
10 Back Extensions
10/sd DB Ext Shoulder Rotations

Tuesday December 10th 2019

A)5 Sets
12 L Single Leg SLDL
Alt With
12 R Single Leg SLDL

B)5 Sets
12 Supine To Prone Grip DB SP
Alt With
12 BB Curls

C)5 Sets
200' L SA KB FC
Alt With
200' R SA KB FC

D)10sec on 50sec Off 6-8R
Max Cal Bike

Monday December 9th 2019

A)8 Sets
12 Back Squats

B)5 Sets
12 DB CP
Alt With
T2B

C)5 Sets
12 L Single Arm DB Row
Alt With
12 R Single Arm DB Rows

Friday December 6th 2019

A)5min AMRAP
EMOM Cal BIke
EMOM Kipping Pull Ups

5min Rest

B)5min AMRAP
12 KB Swing Cleans
100' Sled Push

5min Rest

C)5min AMRAP
EMOM HSPU
20 J.Lunges

D)2RNDS
5min Skip @ Mod Int
5min Row @ Mod Int

Thursday December 5th 2019

A)8 Sets
6 DL

B)6 Sets
6 Parallel Grip DB Skull Crushers
Alt With
6 Reverse grip Ring Rows

C)E3M/5R
30sec/sd Side Plank
EMOM T2B

Wednesday December 4th 2019

A)6 Sets
6 Seated DB SP
Alt With
6 Reverse Grip Pull Ups

B)6 Sets
6 GHD HC
Alt With
100' Single Arm DB Farmer Carry

C)6 Sets
12 Reverse Back Extensions
Alt With
6 Biceps Curls

Tuesday December 3rd 2019

A)E2M/7R
2 Bench Press
50' Rope Sled Pull

B)E2M/8R
2 Back Squat

C)E2M/6R
10 Bent Over BB Rows (build to a heavy wt)
12 T2B

Monday November 1st 2019

A)E2M/7R
6/sd Deficit BB Step Back Lunges

B)E2:15/6R
10 Alternating Hanging Knees To Elbows
6 DB Incline Chest Press

C)E2:15/6R
Max Ring Dips
50 DBL Unders

Friday November 29th 2019

48min Constant Work @ Mod Int
3min Skips
3min Bike (no hands)
3min Row
Then 2RNDS of:
30 Walking Lunges
EMOM Push Ups
EMOM Kipping Pull Ups

ALTERNATE WITH:

2RNDS of:
30 KB Russian Swings
2 Rope Climbs
EMOM HSPU

Thursday November 28th 2019

A)E1:15/6R
6 PWR Clean
Alt With
Max Push Ups

B)E1:15/6R
6 DB Parallel Skull Crushers
Alt With
6 Ez Bar Curls

C)E3M/5R
30sec/sd Side Bridge
10 Back Extensions

Wednesday November 27th 2019

A)E2M/7R
6/sd BB Split Squats

B)E2M/6R
6 Military Press
6 GHD HC

C)E2M/6R
6 L SA DB Rows
Alt With
6 R SA DB Rows

Tuesday November 26th 2019

A)24min EMOM
T2B
6 Inc DB CP
6 DH Pull Ups
Burpees

B)E1:15/7R
6 BB SLDL (build to heavy wt)

C)4 Sets
10/sd DB External Shoulder Rotations

Monday November 25th 2019

A) E2M/8R
2 Front Squats

B)E1:30/9R
6 Bent Over Rev Grip BB Row
Alt With
6 Dips

C)E2M/5R
HSPU
2 Rope Climbs (dont touch ground)

Friday November 22nd 2019

For Time:
5x Cal Row
100 J.Lunges
5x Cal Ski
100 KB Americano's
5x Cal Bike
5x EMOM Push Ups
5x EMOM DBL Unders/Skips
5x EMOM Burpees

Thursday November 21st 2019

A)E2M/5R
10/sd Single Arm DB Push Press
Alt With
10 KB DBL Cleans

B)E1:15/6R
10 Ez Bar Skull Crushers
Alt With
10 BB Curls

C)E1:15/6R
10/sd Single Arm DB Rows

Alt With
10 Prone Knees To Elbows

Wednesday November 20th 2019

A)E2M/8R
10 DL

B)E1:15/6R
5 Prone Grip Pull Ups
Alt With
10 GHD HC/10 SB HC

C)30sec On/90sec Off/6R
Bike Sprints @ 90% Intensity

Tuesday November 19th 2019

A)E1:15/5R
10 L Single Leg SLDL
Alt With
10 R Single Leg SLDL

B)E1:15/5R
10 Military Press
Alt With
5 Box Jumps

C)E1:15/5R
10 Dips
Alt With
10 Back Extensions

Monday November 18th 2019

A)E2M/8R
10 Back Squats

B)E1:15/6R
10 DB Chest Press
Alt With
10 Bent Over BB Rows

C)E1:15/6R
30sec/sd Side Plank
Alt With
10 HKTE

Friday November 15th 2019

A)5min AMRAP
7 Devil Presses
EMOM DH Pull Ups

5min Rest

B)5min AMRAP
12 KB Swing Cleans
100' Sled Push

5min Rest

C)5min AMRAP
EMOM Push Ups
20 J.Lunges

D)2RNDS
5min Ski @ Mod Int
5min Bike @ Mod Int

Thursday November 14th 2019

A)E1:15/6R
10/sd DB Split Squats

B)E1:15/6R
5/sd Single Arm DB Push Press
Alt With
45sec Plank

C)E1:15/6R
100'/sd Single Arm DB Farmer Carry
Alt With
10 Back Extensions

Wednesday November 13th 2019

A)E1:15/6R
3 Reverse Grip Dead Hang C2B
Alt With
Ring Dips

B)E1:15/6R
3 Bench Press
Alt With
1 Rope Climb (start seated/Decend Legless)

C)50/40/30/20/10 FT:
DBL Unders
2x Cal Ski (constant)

Tuesday November 12th 2019

A)E2M/8R
1 Clean
1 Split Jerk (put bar on back)
6 Step Back Lunges
1 Push Jerk (front rack bar)
6 Front Squats

B)E1:30/6R
6 BB SLDL
Alt With
HSPU

C)10-1 For Time:
T2B
Burpee Box Jump Overs

Friday November 8th 2019

A)24min Constant Work
2x Cal Ski
20 Russian KB Swings
Max Paralette Push Ups

B)24min Constant Work
2x Cal Bike
10/sd KB Single Arm Cleans
EMOM T2B

Thursday November 7th 2019

A)E2M/8R
1 Clean
5 Front Squats
1 Push Jerk
5 Back Squats
1 Split Jerk

B)6min EMOM
Kipping C2B

C)6min EMOM
HSPU

D)5min Max DBL Unders

Wednesday November 6th 2019

A)E1:30/9R
1 Hang PWR Snatch
1 Hang Squat Snatch
1 OHS

B)E1:15/6R
3 Bench Press
Alt With
6 DB Incline Rows

C)5RFT
6 DB Hang Clean To Thruster
EMOM Ski

Tuesday November 5th 2019

A)E2:30/7R
20 DB FR SBL

B)E1:15/6R
10GHD HC
Alt With
3 DH Pull Ups

C)E2M/5R
EMOM Cal Row

Monday November 4th 2019

A)18min EMOM
3 Hang Squat Snatch
HSPU
Box Jumps

B)18min EMOM
2 Clean/Split Jerk
T2B
Push Ups

Friday November 1st 2019

A)E3M/3R
20 Wall Balls
40 DBL Unders

B)E3M/3R
100' Sled Push
10 Burpees

C)E3M/3R
10 DB Thrusters
10 Kipping Pull Ups

5min rest

D)20min AMRAP
3x Cal Bike
3x Cal Row
3x Cal Ski

Thursday October 31st 2019

A)E2M/8R (build to a heavy wt)
2 Front Squats

B)Find a 1RM
Military Press

C)E1:15/6R
Max GHD Hamstring Curls
Alt With
50'/arm Single Arm Farmer Carry

Wednesday October 30th 2019

A)E2M/8R
2 OHS

B)E2M/8R
2 DL

C)E2M/6R
8 DB CP
T2B

Tuesday October 29th 2019

A)Every 1:30/9R
2 Hang Squat Clean
2 Front Squat
2 Push Jerk

B)E1:30/9R
1 Hang Snatch
2 Snatch Balance

C)5RFT
2X Cal SKi
3 Rope Climbs

Monday October 28th 2019

A)E2M/6R
HSPU
DBL Unders

B)6min EMOM
Bar MU/Kipping PU

C)6min EMOM
5 Front Squats Via Clean @ 75%1RM C+J

D)6min EMOM
Ring Dips

Friday October 25th 2019

48min Constant Work
3min Row
3min AMRAP (aim for 2 rnds every time)
40 Walking Lunges
20 Push Ups
3min Bike
3min AMRAP (aim for 2 rnds every time)
2 Rope Climbs
100' Sled Push

Thursday October 4th 2019

A)E2M/8R (build to a heavy wt)
2 Back Squats

B)Find a 1RM (give me your total weight including your body wt)
Prone Grip Dead Hang Pull Ups

C)E1:15/6R
10 DB SLDL

Wednesday October 23rd 2019

A)21min EMOM
Ring Dips
Alt With
8 L Single Arm Ring Rows
Alt With
8 R Single Arm Ring Rows

B)5RFT
Double EMOM DBL Unders
Double EMOM Cal Bike

Tuesday October 22nd 2019

A))E1:30/9R
2 Hang Squat Snatch
2 OHS

B)Every 1:15/6 Sets
3 T2B/3 COB Pull Ups/3 C2B
Alt With
10 GHD/10 Stability Ball Hamstring Curls

C)3000m Row For Time

Monday October 21st 2019

A)E2:30/7R (build to a heavy wt)
8/sd BB Step Back Lunges

B)E2M/5R
HSPU
6 Touch and go PWR Cleans

B)E2M/6R (build to a heavy wt)
10 Incline BB Chest Press
Alt Hanging Knees to Elbows

Friday October 18th 2019

A)E3M/4R
20 Fat Bar Front Rack Walking Lunges

B)E3M/4R
100' Sled Push
Pull Ups

C)E3M/4R
Cal Row
Paralette Bar Push Ups

D)1mi Run

Thursday October 17th 2019

A)E2M/6R
Ring Dips
DBL Unders

B)E1:15/6R
6 GHD HC
Alt With
6 DB Biceps Curls

C)E3M/5R
100'/sd Single Arm Farmer Carry
8/sd DB Prone Rev Flys

Wednesday October 16th 2019

A) E2M/8R
2 Front Squats

B)6min EMOM
HSPU

C)6min EMOM
T2B

D)6min EMOM
5 DL

E)6min EMOM

Bar Touch Burpees

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