Flip Fitness WOD Blog : 2020

Thursday November 26th 2020

A)5R

8 Military Press
Alt With
8/sd Single Arm DB Rows B)5R 8/sd Single Arm DB Push Press Alt With 8/sd Single Arm KB Cleans C)8min AMRAP Cal Row EMOM T2B 10 Box Jumps 24/20

Wednesday November 25th 2020

A)6R

8 BB DL
Max Hand Release Push Ups (Bottom)

B)6R
8 DB Bent Over Reverse Fly's
8 Triceps Dips

C)5R
12 Butterfly Sit Ups
Sled Push

Tuesday November 24th 2020

A)18min EMOM

8 GHD HC Kipping Pull Ups 100' DB Farmer Carry B)18min EMOM Wall Walks/8 Prone Grip DB Shoulder Press Cal Row DBL Unders

Monday November 23rd 2020

A)6R

10/sd Split Squats

B)5R
10 DB CP
Alt with
10 Mod Rows

C)5R
T2B or Rings
30sec/sd Side Plank
10 Back Ext

Friday November 20th 2020

A)24min EMOM

6 Box Jumps AHAP T2B

8 KB Swing Snatch or Cleans Max Paralette Push Ups

B)24min Constant Work
4min Bike
4min Row
4min Ski

Thursday November 19th 2020

A)6R

6 DL HSPU B)6R 6 Back Squats 6 Rev Grip Pull Ups C)5R 100' SA DB FC 15 Back Ext

Wednesday November 18th 2020

A)9R

4 Swing Cleans 2 Push Press 4 Swing Cleans 2 Front Squats B)6R 8 INC DB CP 1 Rope Climb (legless decent) C)For Time: 4x Cal Ski 4x Cal Row Bike 4x Burpees

Tuesday November 17th 2020

A)6R

100' Sled Pull 8 Ring Dips/Stationary Dips B)6R DBL Unders 8/sd SA DB Rows C)5R 8 STEDP T2B Or Rings

Monday November 16th 2020

A)E2:30/6R

8/sd Deficit SBL B)E2:15/6R 8 GHD HC Kipping C2B C)6R

100' Sled Pull

8/sd High Plank DB Slide

Friday November 13th 2020

For Time:

4x Cal Row 4x EMOM J.Lunges 4x Cal Bike 4x EMOM Pull Ups 4x Cal Ski 4x EMOM Burpees 5min Rest 2RNDS

Thursday November 12th 2020

A)E1:15/6R

8 PWR Clean Alt With Max Push Ups B)E1:15/6R 8 DB Parallel Skull Crushers Alt With 8 BB Curls C)E3M/5R 30sec/sd Side Bridge 10 Back Extensions

Wednesday November 11th 2020

A) E2M/8R

8 Back Squats B)E2M/6R 8 Military Press 8 GHD HC C)E2M/6R 8 L SA DB Rows Alt With 8 R SA DB Rows

Tuesday November 10th 2020

A)E2M/7R

8 BB SLDL (build to heavy wt)
Wall Walks B)24min EMOM T2B 8 Inc DB CP DH Prone Grip Pull Ups Burpees C)4 Sets 10/sd DB External Shoulder Rotations

Monday November 9th 2020

A)6R

8/sd DB Split Squats

B)6R
Max Paralette Push Ups
Rope Climbs

C)6R
8 DB SLR
8 Modified Rows

Friday November 6th 2020

A)5min AMRAP

Cal BIke Kipping Pull Ups 5min Rest B)5min AMRAP 12 KB Swing Cleans 100' Sled Push 5min Rest C)5min AMRAP HSPU/ 6 BB Push Press 20 J.Lunges D)2RNDS @ Mod Int 5min Skip 5min Row

Thursday November 5th 2020

A)8 Sets

6 DL

DBL Unders

B)6 Sets 6/sd Single Arm DB Push Press Alt With 6/sd Single Arm KB Cleans C)10min AMRAP

Cal Row EMOM T2B 10 Box Jumps 24/20

Wednesday November 4th 2020

A)6 Sets

6/sd BB Split Squats

B)6 Sets 6 DB SLR 6 Reverse Grip Pull Ups C)6 Sets 12-15 Reverse Back Extensions 6 DB Biceps Curls

Tuesday November 3rd 2020

A)6 Sets

6 Military Press

50' Rope Sled Pull

B)6 Sets 6 GHD HC 200' KB Front Rack Farmer Carry C)6 Sets 6 Prone Grip Ring Rows

12 Back Extensions

Monday November 2nd 2020

A)E2M/7R

6 Back Squats 6 Prone Grip Pull Ups B)E2:15/6R 10 Alternating Hanging Knees To Elbows Max Paralette Push Ups C)E2:15/6R 6 DB Chest Press 50 DBL Unders

Friday October 30th 2020

5x Cal Bike

100 Walking Lunges 5x Cal Ski 5x EMOM Kipping Pull Ups 5x Cal Row 50 Push Ups 5x Cal Bike 100 Air Squats 5x Cal Ski 100 Russian Swings 500 Skips

Thursday October 29th 2020

A)8R

4 DL B)6R 4 Inc KB Rows (4 sec tempo) 30sec/sd Side Plank C)6R 4 Inc DB CP 4 BB Curls (4 sec tempo)

Wednesday October 28th 2020

A)18min EMOM

Cal Bike
10 Ring Rows
DBL Unders

B)18min EMOM
Cal Row
15 Wall Balls
100' KB Farmer Carry

Tuesday October 27th 2020

A)6R

4/sd BB SLDL

B)6R

4 BB Military Press

8 KB Americanos

C)6R

4 Weighted Dips

16 SB Reverse Hyperextensions

Monday October 26th 2020

A)6R

4/sd BB Deficit SBL

B)6R

4 Bench Press

4 Rev Grip DH Pull Ups

C)5R

10 T2B or Rings

20 TT Planks

20 Shoulder Touch Planks

Friday October 23rd 2020

50min @ Mod Intensity

5min Ski 40 Walking Lunges (or air squats) 5min Bike 2x EMOM Kipping Pull Ups 5min Row 2x EMOM HSPU 400m Run 30 Butterfly Sit Ups

Thursday October 22nd 2020

A)6R

8 Back Squats

Alt With 8/sd Single Arm DB Push Press B)18min EMOM Burpee Box Jump Overs T2B or Rings DBL Unders

Wednesday October 20th 2020

A)6 Sets

8 Bench Press
Alt With
100' Single Arm Farmer Carry B)6 Sets 100'Sled Push 8/sd Single Arm DB Rows C)5R 30sec Body Hang (weighted If necessary) 12 Back Extensions

Tuesday October 20th 2020

A)6R

8 BB SLDL

B)6 Sets C2B

Alt With HSPU

C)6 Sets

Ring Dips Alt With 6 GHD HC

Monday October 19th 2020

A)7 Sets

8/sd DB Box Step Ups

B)6R 8 DB Chest Press Alt With Rope Climbs C)5 Sets 12 RCWLD 30sec/sd Side Plank

Friday October 16th 2020

A)30min Constant Work

3min Bike

1min Plank 3min Row 1.5x EMOM Burpees (in under 1min) B)20min EMOM 30 J.Lunges EMOM Paralette Push Ups 10 KB Russian Swings (AHAP) EMOM C2B

Thursday October 15th 2020

A)6R 8/sd DB Split Squats

B)6R DBL Unders 8/sd SA DB Rows C)6R 8 Rev Crunches 8 GHD HC

Wednesday October 14th 2020

A)9R

2 HSC
2 HPC
2 Push Press
or 4 Swing Cleans 2 Push Press 4 Swing Cleans B)6R 6 INC DB CP 1 Rope Climb (legless decent) C)For Time: 3x Cal Ski 3x Cal Bike 3x Burpees

Monday October 13th 2020

A)6R

8 DL HSPU B)6R 8 Back Squats DH Rev Grip Pull Ups C)5R 8 STEDP
T2B or Rings

3min Row 3min DBL Unders or Skips 3min Bike 3min AMRAP 10 Burpees 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 October 8th 2020

A)6R

6 Inc DB CP
Alt With

6/sd Walking Lunges B)6R 6 KB Front Squats Alt With Parallel Grip DB Skull Crushers C)5R 10 T2B 10 TT Planks 10 Rotating Planks

Wednesday October 7th 2020

A)10R 2 HSC 2 HPC

B)18min EMOM EMOM C2B 3/sd Single Arm KB Snatch EMOM Ring Dips D)2000m Row @ 90% PR Rate

Tuesday October 6th 2020

A)6R

6 DB SLDL

Alt With

6 BB PP B)21min EMOM 20 Jump Squats 1 Rope Climb (legless If Possible) HSPU C)4R 7/sd 90deg Ext Shoulder Rotation

Monday October 5th 2020

A)6R

3 Back Squats Ring Dips

B)10min EMOM 6 L Single Arm Ring Rows Alt With 6 R Single Arm Ring Rows C)8R 10sec on (max intensity) 50sec Off

Friday October 2nd 2020

3min Row

15 Air Squats

20 TT Planks

3min Ski

10 Wall Balls

Rope Climbs

3min Concept Bike

20 J.Lunges

15 Russian Swings

Thursday October 1st 2020

A)5R

6 Rev Grip DH Pull Ups

100' Sled Push B)6R EMOM Cal Row Alt With 15 Butterfly Sit Ups C)6R 6 DB Reverse Flys Alt With 12 Back Ext

Wednesday September 30th 2020

A)E1:30/6R

100' Sled Pull

Alt With

6/sd Single Arm DB Push Press B)E1:15/6R 6 Bench Press Alt With 6 DB Incline Rows C)4 Sets 10 Shoulder Touch Elbow Drop Planks 10 T2B

Tuesday September 29th 2020

A)E2:30/7R

6 BB DL

B)E1:15/6R 6 GHD HC Alt With 6 DH Pull Ups C)8min Max Cal Bike

Monday September 28th 2020

A)18min EMOM

6 Swing Snatch

HSPU 5 Box Jumps B)18min EMOM 12 Walking Lunges T2B Push Ups

Friday September 25th 2020

A)50min Constant Work

4xcals Ski

EMOM Burpee Box Jump Overs 4xcals Row 30 KBS 4xcals Bike 30 Air Squats

Thursday September 24th 2020

A)E1:30/6R

3 Bench Press (record wt)

Alt With 3/sd Step Back Lunges B)E2:30/6R 2 KB Swing Clean/1 Front Squat x 4reps Dips C)5R 10 T2B or Rings 20 TT Planks 20 Rotating Planks

Wednesday September 23rd 2020

A)E2:30/8R

3 BB DL (record wt) A)6min EMOM EMOM C2B B)12min EMOM 6 KB Swing Snatch

Alt With EMOM DBL Unders

Tuesday September 22nd 2020

A)6R

3 4/0/0/0 GHD HC

Alt With 3 Standing BB Shoulder Press B)21min EMOM 12 BB Jump Squats Rope Climbs (legless decent) HSPU (deficit) C)4R 7/sd RB Int Shoulder Rotation

Monday September 21st 2020

A)E2:30/8R

3 Back Squats (record wt) B)E1:30/6R 3/sd Single Arm Ring Rows Alt With 3 Inc BB Chest Press C)2000m Row For Time

Friday September 18th 2020

A)10min AMRAP

20 Walking Lunges
200' KB Farmer Carry
20 Burpees

5min Rest

B)10min AMRAP
10 PWR Cleans
EMOM HSPU
EMOM T2B

C)25min Constant Work
5min Ski
5min Row
5min Bike

Thursday September 17th 2020

A)7R

10/sd DB Split Squats B)6R 10 GHD HC Alt With 10 DB Hammer Curls C)6R 10 STEDP 200' KB FR FC

Wednesday September 16th 2020

A)18min EMOM

Cal Bike 8 KB Swing Snatch T2B

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

Tuesday September 15th 2020

A)5 Sets

10 Inc DB CP Alt WIth Prone Grip Pull Ups B)5 Sets 10 Incline Prone KB Rows Alt WIth 10 Parallel Grip DB Skull Crushers B)5 Sets 10 Back Extensions

Monday September 14th 2020

A)6R

10 DL HSPU B)6R 20 Walking Lunges Max Ring Dips C)2000m Row For Time:

Friday September 11th 2020

For Time:

4x Cal Row

4x EMOM J.Lunges

4x Cal Bike 4x EMOM Pull Ups 4x Cal Ski 4x EMOM Burpees 5min Rest

2RNDS

Thursday September 10th 2020

A)E2M/7R

8/sd BB Split Squats

B)E2M/6R 8 Military Press 8 GHD HC C)E2M/6R 8 L SA DB Rows Alt With 8 R SA DB Rows

Wednesday September 9th 2020

A)E2M/7R 8 BB SLDL (build to heavy wt) B)24min EMOM

T2B 8 Inc DB CP DH Prone Grip Pull Ups Burpees C)4 Sets

10/sd DB External Shoulder Rotations

Tuesday September 8th 2020

A) E2M/8R 8 Back Squats

B)E1:30/9R 1 Hang Squat Clean (above knee) 1 Hang Squat Clean (just below knee) 1 Split jerk C)E2M/5R Wall Walks

Rope Climbs

Friday September 4th 2020

A)21min EMOM

8 Box Jumps

T2B

50' Rope Sled Pull/50' Rope Sled Pull

B)21min EMOM

Cal Bike

8 DBL KB Swing Snatch

Push Ups

Thursday September 3rd 2020

A)6R

8 DL B)6R Rev Grip Pull Ups
HSPU
C)5R 200' SA DB FC 15 Back Ext

Wednesday September 2nd 2020

A)9R

4 Swing Cleans

2 Push Press 4 Swing Cleans 2 Front Squats B)6R 6 INC DB CP 1 Rope Climb (legless decent) C)For Time: 4x Cal Ski 4x Cal Armless Bike 4x Burpees

Tuesday September 1st 2020

A)6R

100' Sled Pull

8 Ring Dips/Stationary Dips B)6R DBL Unders 8/sd SA DB Rows C)5R 8 STEDP T2R

Monday September 31st 2020

A)E2:30/6R

8/sd Deficit SBL

B)E2:15/6R 6 GHD HC C2B C)30sec ON/90sec OFF Bike Sprints (3rnds) Row Sprints (3rnds)

Friday August 28th 2020

5x Cal Bike

100 Walking Lunges

5x Cal Ski 50 Kipping Pull Ups 5x Cal Row 50 Push Ups 5x Cal Bike 100 Air Squats 5x Cal Ski 100 Russian Swings 5x Cal Row 1mi Run or 5x Cal Bike

Thursday August 27th 2020

A)6R
6 Back Squats
6/sd Single Arm DB Push Press

B)18min EMOM
6 Burpee Box Jump Overs
T2R

DBL Unders

Tuesday August 25th 2020

A)6R

4 Swing Cleans 4 Alt SBL 4 PP

B)6 Sets C2B Alt With HSPU

C)6 Sets Ring Dips Alt With 6 GHD HC

Monday August 24th 2020

A)7 Sets

6/sd DB Box Step Ups

B)6R 6 DB Chest Press Alt With Rope Climbs C)5 Sets 12 RCWLD 30sec/sd Side Plank

Friday August 7th 2020

A)48min Constant Work 3min Bike

2 RNDS 30 Air Squats Bar Muscle Ups/Kipping Pull Ups 3min Row 2 RNDS 7 Devil Presses 1 Rope Climb

Thursday August 6th 2020

A)6R
1-4 Atlas Stone Lifts
HSPU

B)E2M/6R
GHD HC
6/sd KB Swing Snatch

C)4R
8/sd Side Plank Rotations
10 Stability Ball In outs

Wednesday August 5th 2020

A)E2M/7R 6 Bench Press 50' Rope Sled Pull B)E2M/8R 6 Back Squat C)E2M/6R 10 Bent Over BB Rows (build to a heavy wt) 12 T2B

Tuesday August 4th 2020

A)E2M/7R 6/sd Deficit BB Step Back Lunges B)E2:15/6R 10 Hanging Knees To Elbows 6 DB Incline Chest Press C)E2:15/6R Max Ring Dips 50 DBL Unders

Friday July 31st 2020

A)5min AMRAP EMOM Cal BIke EMOM Burpees 5min Rest B)5min AMRAP 16 KB Russian Swings 100' Sled Push 5min Rest C)5min AMRAP EMOM Cal Row 10 DB Thrusters D)2RNDS 5min Ski @ Mod Int 800m Jog @ Mod Int

Thursday July 30th 2020

A)6 Sets 10/sd Single Leg SLDL

B)6 Sets

100'Sled Push 10/sd Single Arm DB Rows C)5RNDS 100' Front Rack Farmer Carry 100' Farmer Carry 10 Back Extensions

Wednesday July 29th 2020

A)E1:15/6R

6 Hang PWR Clean Alt With Rope Climb

B)E1:15/6R

10 DB Parallel Skull Crushers Alt With 10 Ez Bar Curls

C)E3M/5R 30sec/sd Side Bridge 10/sd Prone Knees to Elbows

Tuesday July 28th 2020

A)6R10 DL
Alt With
HSPU

B)6R
Rev DH Pull Ups
Alt With
DIps

C)6R
10 Modified Rows
Alt With
10 Back Extensions

Monday July 28th 2020

A)6R (build to a moderate wt then begin)4 HSC
4 PP
Alt With
T2B

B)6R
10 Inc DB CP
Alt With
DBL Unders

C)6R
10 DB Split Squats

Friday July 24th 2020

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 (@ 235lbs total weight)

Thursday July 23rd 2020

A)E2M/8R (build to a heavy wt) 8 Back Squats B)6R 8 Prone Grip Dead Hang Pull Ups Alt With HSPU or HS Balance C)E1:15/6R 8 BB SLDL Alt With 30sec/sd Side Plank

Wednesday July 22nd 2020

A)21min EMOM Ring Dips Alt With 8 L Single Arm Ring Rows Alt With 8 R Single Arm Ring Rows B)21min EMOM DBL Unders Cal Bike 8 DB Curls

Tuesday July 21st 2020

A))6R 8 BB DL 100' Sled Pull B)6R 3 T2B/3 COB Pull Ups/3 C2B Alt With 10 GHD/10 Stability Ball Hamstring Curls C)6R4 L SAS/4 Single Arm KB Rows
Alt With
4 R SAS/4 Single Arm KB Rows

Monday July 20th 2020

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 July 17th 2020

For Time: 4x Cal Row

4x EMOM J.Lunges 4x Cal Bike 4x EMOM Pull Ups 4x Cal Ski 4x EMOM Burpees 10min Rest 2RNDS

Thursday July 16th 2020

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 July 15th 2020

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 July 14th 2020

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 July 13th 2020

A) E2M/8R 3 Back Squats

B)E1:30/9R 1 Hang Squat Clean (above knee) 1 Hang Squat Clean (just below knee) 1 Split jerk C)E2M/5R HSPU 2 Rope Climbs (dont touch ground)

Friday July 10th 2020

A)30min Constant Work 3min Bike 1min Plank 3min Row 1.5x EMOM Burpees B)20min EMOM

30 J.Lunges EMOM Paralette Push Ups 10 KB Russian Swings EMOM C2B

Thursday July 9th 2020

A)6R 6 DB SLDL 100' Sled Pull B)6R 1 Rope Climb 100' DB Farmer Carry C)6R 6 Inc KB Rows T2B or Rings

Wednesday July 7th 2020

A)7R 6/sd DB Split Squats B)18min EMOM 6 DBL Swing Snatch 6/sd SA DB PP 6 Box Jumps (AHAP) C)6R 10 DB Thrusters EMOM Cal Ski

Tuesday July 7th 2020

A)6R 100' Sled Pull Ring Dips

B)6R DBL Unders 6/sd SA DB Rows

C)5R 8 STEDP 15 Back Extensions

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