555 Fitness LeanFit Level III

All rights reserved. Copyright protected.

By: 555 Firefighter Fitness, Inc.

#TRAINHARD#DOWORK#STAYFIT
The purpose of this LeanFit cycle is to burn fat. We believe that
the best way to burn fat is with high intensity interval training,
or HIIT. There is a methodology to this program. Mondays and
Thursdays are designed for the WOD component to last 30
minutes, be high intensity, and with very few breaks. Tuesdays
and Fridays are designed to last 45 minutes but with 2-5
minute breaks in between the different exercises. Wednesdays
and Saturdays are designed to last an hour but at a low,
constant intensity (think slow burn). As with the other training
cycles we provide a warm-up, rowing, running and strength
component are included, depending on the cycle level. We
strive to give you more as opposed to less. It is up to the
individual user to decide which components, given a particular
day, works best for him/her. It is highly recommended to
perform the warm-up and WOD 4-5 times a week. To keep
your strength up, the strength component should be
performed 3-5 times a week as well. As with any exercise
program, please consult your doctor before beginning this or
any program.

#TRAINHARD#DOWORK#STAYFIT
Common
Abbreviations: MOD: Modified
MU: Muscle ups
#: Pounds (Lbs)
OH: Over Head
AMRAP: As Many Rounds/Reps as Possible AKBS:
OHS: Overhead Squat
American Kettlebell Swings (Swing with Bell
PC: Power Clean
finishing overhead)
PJ: Push Jerk
BP: Bench press
PR: Personal Record
BS: Back squat (HBBS - High Bar Back Squat, LBBS -
POOD: Weight of KettleBell (16kg / 35lbs)
Low Bar Back Squat)
PP: Push Press
BJ - Box Jump
PSN: Power Snatch
BW: (or BWT): Body weight
PU: Pull-ups or Push Ups
CFT: CrossFit Total – consisting of 1 RM max squat,
Q: Every (Q 2 min, every 2 minutes) Rep:
press, and deadlift.
Repetition. One performance of an exercise.
CFWU: CrossFit Warm-up
RFT: Rounds for time.
CLN: Clean
Rx’d: As prescribed; as written. WOD done without
C&J: Clean and jerk
any adjustments
DB: DumbBell
RM: Repetition maximum. Your 1RM is your max
DL: Deadlift
lift for one rep
DU: Double Unders (Jump passes underneath feet
ROM: Range of Motion
twice)
RKBS: Russian Kettlebell Swings (swing of bell to
EMOM/EMOTM - Every Minute on the Minute
eye level)
FS: Front squat
S2OH - Shoulder to Overhead
GHD: Glute ham Developer (machine)
SDHP/SDLHP: Sumo Deadlift High Pull
GHD Situp: Situp done on the GHD bench
Set: A number of repetitions. e.g., 3 sets of 5 reps,
HRPU: Hand Release Push Up
often seen as 3×5 or 5-5-5 , means do 5 reps, rest,
HSPU: Hand stand Push Up
repeat 5 reps, rest, repeat 5 reps.
HPC: Hang Power Clean –
SN: Snatch
HPS: Hang Power Snatch –
SQ: Squat
Kg: Kilograms (1kg = 2.2 lbs)
SU: Single Under ((Jump passes underneath feet
KBS: Kettlebell Swing
once) TGU: Turkish
KTE or K2E: Knees to elbows
get-up
MB: Medicine Ball
Thrusters: Front Squat directly into an overhead
METCON: Metabolic Conditioning Workout
press with no pause TTB/T2B:
MP : Military press (Shoulder Press)
Toes to Bar
WB: Wall Ball
WOD: Workout of the Day

#TRAINHARD#DOWORK#STAYFIT
 Week 1
Day 1 Date:___________
Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 1k row for time, all out effort.

OR

Running WOD: 2 mile timed run

Strength: 4 x 3 @ 85% of OHS

Metcon: 21-15-9 of V-ups, tuck jumps, power snatch (115/85)

Honor WOD: "Faustino Apostol, Jr.", Battalion 2, 2rds, 5-squat cleans (155/115), 25-double unders,
5-shoulder to overhead (155/115), 25-double unders, 5-thrusters (each from the ground) (155/115), 25-
double unders

Day 2 Date:___________
Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 5 x 500m row w/2:00 rest

OR

Running WOD: 4rds, 800m run, 50-air squats, 50-sit-ups

Strength: 4 x 3 @ 85% of Push Jerk

Metcon: 4rds, 20-push-ups, sit-ups, air squats, thrusters (65/45)

Honor WOD: "Thomas Butler", Squad 1, 15-12-9-6-3 of hang cleans (135/95), wall ball (20/14)

#TRAINHARD#DOWORK#STAYFIT
Day 3 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 3RFT, 750m row, 15-deadlifts @ 40%

OR

Running WOD: Off day

Strength: 4 x 3 @ 85% of snatch

Metcon: Tabata (8rds, :20 on/:10 off), push-up, sit-up, air squat. Your score is your total number of reps.

HonorWOD: "Thomas Gardner", HazMat 1, 30-back squats (185/135), 100-wall ball shots (20/14), 30-
shoulder to overhead (185/135)

Day 4 Date:___________
Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: Off day

OR

RunningWOD: Treadmill, 3 minute intervals, 1.7mph @ 10%, 2.4mph @ 12%, 3.4mph @ 14%, 4.2mph @
16%, 5.0mph @ 18%, 5.5mph @ 20%. Go as long as you can.

Strength: 5 x 10 @ 50% of bench press

Metcon: descending ladder, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of wall ball, sit-ups, burpees. Rest 1:00 after
round of 12, :55 after round of 11, :50 after round of 10, etc....

HonorWOD: "Martin Egar, Jr.", Division 15, 100-double unders, 75-sit-ups, 50-push-ups, 25-OHS
(135/95), 50-K2E, 75-ring dips, 100-air squats

Day 5 Date:___________
Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

#TRAINHARD#DOWORK#STAYFIT
WOD:

7rds

4-squat cleans (135/95)

1-thruster (135/95)

7-back squats (135/95)

7-push press (135/95)

6-deadlifts (135/95)

or WOD: 17rds

7-sit-ups

6-burpees

Day 6 Date:___________
Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: EMOM20, 3-burpee, row. Start each minute with 3 burpees, then row the rest
of the minute. Your score is your total number of meters rowed after 20 minutes and 60 total burpees.

OR

Running WOD: 5rds, 3 minute speed walk, 1 minute sprint.

Strength: 5 x 10 @ 50% of back squat

Metcon: 4rds, 5-HSPU, 10-SDHP (sumo-deadlift high pull) (24/16kg)

Honor WOD: "Terence Hatton", Rescue 1, 1600m run, 25-push press (155/105), 50-box jumps or box
step-ups (24/20), 25-deadlifts (155/105), 50-sit-ups, 25-cleans (155/105), 50-pull-ups, 1600m run

#TRAINHARD#DOWORK#STAYFIT
 Week 2
Day 1 Date:___________
Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade #Rowing WOD: 15 x :20 on/:40 off, total distance rowed

OR

#Running WOD: 1.5 mile timed run

Strength: 5 x 10 @ 50% of press

Chipper: run 1200m, 40-KBS (1.5/1 pood), 800m run, 40-burpees, 400m run, 40-grasshoppers

Grasshopper demo video: http://www.youtube.com/watch?v=twtWsHd5_n4

Honor WOD: "Edward Day", Ladder 11, 150-double unders, 100-sit-ups, 50-thrusters (95/65), 25-
burpees

Day 2 Date:___________
Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: Row 2k, rest 3 minutes, row 1k, rest 3 minutes, row 500m. (These are all-out
rows)

OR

Running WOD: Run 2 miles, run 3 minutes, walk 1 minute.

Strength: 5 x 10 @ 50% of squat cleans

Metcon: 3rds, 20-ring dips, 50-air squats, 20-hand release push-ups

#TRAINHARD#DOWORK#STAYFIT
Honor WOD: "Gerald Duffy", Ladder 21, 2rds, 50-sit-ups, 40-pull-ups, 30-back squat (135/95), 20-HSPU's,
10-front squats (135/95)

Day 3 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade #Rowing WOD: 3RFT, 750m row, 15-deadlifts @ 40%

OR

Running WOD: 8 x 400m run, 25-double unders or 50-singles

Strength: 5 x 10 @ 50% of front squat

Metcon: 100 air squats for time (benchmark)

Honor WOD: "John Florio", E214, 10-bench press @ 75%, 10-ring dips, 20-bench press @ 50%, 20-
diamond push-ups, 30-bench press @ 35%, 30-push-ups

Day 4 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade #Rowing WOD: Off day

OR

Running WOD: 5k run, easy pace

Strength: 5 x 10 @ 50% of push press

Metcon: 3rds, 800m run, 25-wall ball (20/14), 50-double unders or 100-singles

Honor WOD: "Robert Evans", E33, 21-15-9 of squat cleans (135/95), HSPU's

#TRAINHARD#DOWORK#STAYFIT
Day 5 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 4 x 10 minutes w/1 minute rest

OR

Running WOD: 25 minute run, 4 minute jog, 1 minute walk

Strength: 5 x 10 @ 50% of deadlift

Metcon: 4rds, 20-6 count bodybuilders, 20-4 count flutter kicks, :30 rest

Honor WOD: "Ronnie Henderson", E279, 20-deadlifts (225/135), 500m row, 10-deadlifts (275/185),
500m row, 5-deadlifts (315/225), 500m row

Day 6 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 8 x 250m w/1 minute rest

OR

Running WOD: 3 x 800m run, 25-burpee tuck jumps

Strength: 5 x 10 @ 50% of OHS

Metcon: 4rds, 10-dumbbell snatches (1R+1L=1rep)(55/35), 10-burpees, 1 minute rest. After performing
1 dumbbell snatch (R+L) perform one burpee, do this 10 times to complete one round.

Honor WOD: "James Gray", L20, 3rds, 20-box jumps (24/20), 20-thrusters (95/65), 20-KBS (32/24kg)

#TRAINHARD#DOWORK#STAYFIT
 Week 3
Day 1 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 3 x 15 minute row w/4 minute rest

OR

Running WOD: 3 mile weighted hike

Strength: 5 x 10 @ 50% of push jerk

Metcon: 50-sit-ups, 50-KBS (24/16kg), 50-dips, 50-jumping pull-ups

Honor WOD: "Ronnie Gies", Squad 288, 4rds, 18-pull-ups, 18-SDHP (75/55), 18-wall ball (20/14), 18-ring
dips (total reps=288)

Day 2 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade #Rowing WOD: 2 x 1k row w/4:00 rest, 3 x 500m row w/2:00 rest

OR

Running WOD: 5 x 50yd suicide sprints w/2:00 rest. Run 10 yards, touch, return, touch, run 20 yards,
touch, return, touch, run 30 yards, touch, return, touch, run 40 yards, touch, return, touch, run 50 yards,
touch, return, rest 2 minutes

Strength: 5 x 10 @ 50% of snatch

Chipper: 3rds, 25-burpees, 25-4 count flutter kicks, 25-push-ups, 25-supermans, 2:00 rest

Honor WOD: "Robert Cordice", Squad 1, 21-15-9 of power snatch (75/45), sit-ups, then 15-12-9 of power
snatch (95/65), K2E, then 12-9-6 of power snatch (115/85), T2B

#TRAINHARD#DOWORK#STAYFIT
Day 3 Date:___________
Warmup: 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade #Rowing WOD: 5 x AMRAP5 of 5-pull-ups, 10-push-ups, 250m row w/3 minute rest between
sets

OR

Running WOD: 3 x 800m run, 50-double unders or 100-heavy rope singles or 150-singles, rest as needed
between sets

Strength: 4 x 8 @ 60% of back squat

Metcon: 100-sit-ups for time (benchmark)

Honor WOD: "Philip Hayes", E217, retired, 10-deadlifts (315/225), 1-burpee. Decrease the deadlifts by 1
and increase the burpees by 1 until you do 1 deadlift and 10 burpees.

Day 4 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: Off day

OR

Running WOD: 5rds, 4 minute run/2 minute walk

Strength: 4 x 8 @ 50% of bench press

Metcon: 3rds of 15-box jumps (24/20), push-ups, rest 2 minutes, then 3rds of 15-air squats, 6 count
mountain climbers, rest 2 minutes, then 3rds of 15-dips, inchworms, rest 2 minutes, then 3rds of 15-
jump plank, superman

Honor WOD: "Michael Healy", S41, 4rds, 10-wall ball (20/14), 10-back squats (225/135), 10-wall ball
(20/14), 10-deadlifts (225/135)

#TRAINHARD#DOWORK#STAYFIT
Day 5 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 5RFT: 500m row, 10-hang squat cleans (95/65), 10-burpees OR

Running WOD: 1 hour walk. Try to keep a pace of 4mph or 15 minute miles. Use a free app like Run
Keeper to keep pace. It updates you every 5 minutes of your distance, time and pace.

Strength: 4 x 8 @ 60% of Press

Chipper: "Cindy", AMRAP20, 5-pull-ups, 10-push-ups, 15-air squats

Honor WOD: "Paul Beyer", Engine 6, 6rds, 5-power cleans (135/95), 10-push press (135/95), 15-hand
release push-ups, 20-double unders

Day 6 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 2RFT, 1k row, 20-slam balls, 30-air squats

OR

Running WOD: 2 mile jog, easy pace

Strength: 4 x 8 @ 60% of squat cleans

Chipper: "1/2 Angie", 50-pull-ups, push-ups, sit-ups, air squats

Honor WOD: "Kevin Donnelly", Engine 1, 20-squat cleans (135/95), row 2k, 20-clean and jerks (135/95)

#TRAINHARD#DOWORK#STAYFIT
 Week 4
Day 1 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 7rds for distance, :30 row/:30 rest (perform 3 front squats (135/95) during rest)

OR

Running WOD: 10 x 100m spint w/2:00 rest

Strength: 4 x 8 @ 60% of front squat

Metcon: 2rds, 10-box jumps (24/20), 10-walking lunges (1R+1L=1rep), 400m run, 1:00 rest

Honor WOD: "Michael Boyle", E33, 7rds, 5-push press (155/105), 10-KBS (32/24kg), 20-double unders

Day 2 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 2k row for time (benchmark)

OR

Running WOD: 1 mile timed run (benchmark)

Strength: 4 x 8 @ 60% of push press

Metcon: 100-push-ups for time (benchmark)

#TRAINHARD#DOWORK#STAYFIT
Honor WOD: "John Crisci", Haz-Mat 1, 25-box jumps (24/20), 25-pull-ups, 25-KBS (24/16kg), 25-air
squats, 25-sit-ups, 25-deadlifts (135/95), 25-wall ball (20/14), 25-burpees, 25-power cleans (135/95)

Day 3 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 4RFT, 500m row, 10-deadlifts (225/155)

OR

Running WOD: 4rds, 800m run, 25-KBS (24/16kg), 50-heavy rope singles

Strength: 4 x 8 @ 60% of deadlifts

Metcon: "Grace", 30-clean and jerks (135/95) for time

Honor WOD: "Alan Feinberg", Battalion 9, EMOM9, 5-back squat (225/155), 5-burpee box jumps (20")

Day 4 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 8 minute time cap, 750m row, 40-bar facing burpees, max thrusters (135/95)

OR

Running WOD: 5rds, 3 minute run/1 minute walk

Strength: 4 x 8 @ 60% of OHS

Chipper: 2-power snatches (105/75), 50-walll ball (20/14), 4-power snatches (95/65), 40-wall ball,
6-power snatches (75/45), 30-wall ball, 8-power snatches (65/75), 20-wall ball, 10-power snatches
(45/35), 10-wall ball

#TRAINHARD#DOWORK#STAYFIT
Honor WOD: "Bruce Gary", E40, 40-double unders, 40-step-ups (24/20), 40-Press (75/45), 30-double
unders, 30-step-ups (24/20), 30-Press (75/45), 20-double unders, 20-step-ups (24/20), 20-Press (75/45),
10-double unders, 10-step-ups (24/20), 10-Press (75/45)

Day 5 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 2 x 19 minutes w/2 minute rest

OR

Running WOD: 30 minute weighted hike

Strength: 4 x 8 @ 60% of push jerk

Metcon: pull-up/push-up ladder. In the first minute perform 1 rep of each, 2nd minute perform 2 reps of
each. Continue until you cannot complete the required repetitions within the minute.

Honor WOD: "Sean Hanley", L20, Row 2,000m. Every minute perform 5-lateral ERG (rower) burpees.
Lateral jump over the rail. Then row until the minute is up, then perform 5 more lateral burpees over
the rail of the ERG.

Day 6 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 5 x 800m w/2 minute rest

OR

Running WOD: 2rds, 1600m run, 50-sit-ups, 100-singles

#TRAINHARD#DOWORK#STAYFIT
Strength: 4 x 8 @ 60% of front squat

Metcon: "Megan", 21-15-9 of burpee, KBS (24/16kg), double unders

Honor WOD: "Michael Lynch", E40, Run 400m then 21-15-9 of thrusters (65/35), pull-ups, run 400m
then 21-15-9 of cleans (65/35), ring dips, run 400m then 21-15-9 of wall ball (20/14), burpees

Week 5
Day 1 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 4 x 10 minutes w/1 minute rest

OR

Running WOD: 8rds, 400m run w/2 minutes rest

Strength: 8 x 5 @ 55% of back squat and press

Metcon: "Helen", 3RFT, 400m run, 21-KBS (24/16kg), 12-pull-ups

Honor WOD: "John Ginley", E40, 2rds, 10-push press (135/95), 10-back squats (135/95), 10-cleans
(135/95), 10-OHS (135/95)

Day 2 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 15 minute time cap, 500m row, 5-cleans (115/75), 5-pull-ups, 400m row,
6-cleans (115/75), 6-pull-ups, 300m row, 7-cleans (115/75), 7-pull-ups, 200m row, 8-cleans (115/75),
8-pull-ups, 100m row, 9-cleans (115/75), 9-pull-ups

OR

#TRAINHARD#DOWORK#STAYFIT
Running WOD: "Griff", 2rds, 800m run forward, 400m run backwards

Strength: 8 x 5 @ 55% of front squat and push press

Chipper: "Morrison", 50-40-30-20-10 of wall ball (20/14), box jumps (24/20), KBS (24/16kg)

Honor WOD: "William Henry", Rescue 1, 50-clean and jerks (135/95), 50-wall ball (20/14)

Day 3 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: AMMAP10, row as far as possible. Perform 5 lateral ERG burpees every minute
on the minute. Start with a one minute row.

OR

Running WOD: 10 x 50yd sprints w/:30 rest

Strength: 8 x 5 @ 55% of OHS and bench press

Chipper: 3rds, one minute of pull-ups, one minute rest, one minute of burpees, one minute rest, one
minute of sit-ups, one minute rest

Honor WOD: "Andrew Desperito", Engine 1, 2k row, 50-thrusters (135/95), 2k row

Day 4 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 2RFT, 800m row, 60-double unders, 40-KB snatch (24/16kg), 20-box jumps
(24/20)

OR

#TRAINHARD#DOWORK#STAYFIT
Running WOD: 45 minute weighted hike

Strength: 8 x 5 @ 55% of push jerk and deadlift

Chipper: 4rds, 10-sit-ups, 10-pull-ups, 1 minute rest

Honor WOD: "Kenneth Marino", Rescue 1, 3rds, 5-cleans (155/105), 10-burpees, 5-clean and jerks
(155/105), 10-wall ball (24/20)

Day 5 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 5 x 500m w/2 minute rest

OR

Running WOD: 6rds, 4 minute run, 1 minute walk

Strength: 8 x 5 @ 55% of snatch and clean

Metcon: "Fran", 21-15-9 of thrusters (95/65), pull-ups

Honor WOD: "Denis Germain", Ladder 2, 20-power snatch (135/95), 20-double unders, 200m run,
15-power snatch (135/95), 40-double unders, 200m run, 10-power snatch (135/95), 60-double unders,
200m run, 5-power snatch (135/95), 80-double unders, 200m run

Day 6 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 10k row

OR

Running WOD: 5 mile timed run

Strength: 5 x 4 @ 75% of bench press

#TRAINHARD#DOWORK#STAYFIT
Chipper: AMRAP20, 5-pull-ups, 10-push-ups, 15-air squats

Honor WOD: "Kevin Bracken" Engine 40, partner WOD: One person does a deadlift hold w/135#,
partner performs 40-air squats, then switch places and repeat, then one person does a back squat hold
w/135#, partner performs 40-sit-ups, then switch places and repeat, one person does a plank hold,
partner performs 40-push-ups, then switch places and repeat, one person does a deep squat hold,
partner performs 40 burpees, then switch places and repeat.

If person holding deadlift, back squat, plank or deep squat hold drops the bar or comes out of their plank
or deep squat hold, the partner cannot continue until the bar is back in the hold position or back into
the plank or deep squat position. Feel free to help partner get barbell in the back squat hold position.

Week 6
Day 1 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 4RFT, 15-burpees, 150m row

OR

Running WOD: 3rds, 400m run, 50-air squats

Strength: 5 x 4 @ 75% of back squat

Metcon: 4rds, 500m row or 400m run, 25-air squats, 25-box jumps (24/20)

Honor WOD: "Daniel Brethel", Ladder 24, 24-18-12-6 of burpee box jumps (24/20), abmat sit-ups
w/medicine ball (20/14)

Day 2 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

#TRAINHARD#DOWORK#STAYFIT
Renegade Rowing WOD: 4 minute max distance row, then immediately after tabata air squats, then
immediately after, 4 minute max distance row.

OR

Running WOD: Treadmill, 25-burpees, then 10rds, 10% incline, :30 sprint, 1:00 walk, then 25-burpees

Strength: 5 x 4 @ 75% of press

Metcon: 4rds, 25-box jumps (24/20), 50-sit-ups, 75-heavy rope singles

Honor WOD: "Greg Buck", Engine 201, 201-heavy rope singles, 100-abmat sit-ups, 50-pull-ups,
25-thrusters (95/65)

Day 3 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: AMRAP25, 250m row, 5-clean and jerk (135/95), 5-push-ups. Each round add
250m to the row and another 5 to the clean and jerks and push-ups, so round three would look like this:
750m row, 15-clean and jerks, 15-push-ups.

OR

Running WOD: 10rds, 2 minute run/1 minute walk

Strength: 5 x 4 @ 75% of cleans

Metcon: 3rds, 1k row, 50-sit-ups

Honor WOD: "Terrence Farrell", Rescue 4, 10-deadlifts (315/225), 20-back squats (225/155), 30-cleans
(135/95), 40-push press (95/65), 50-double unders

Day 4 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row.

#TRAINHARD#DOWORK#STAYFIT
Renegade Rowing WOD: 3 x 2k row w/5 minute rest

OR

Running WOD: 5 x 50yd suicide sprints w/3 minute rest. Run 10yds, touch, return, touch, run 20yds,
touch, return, touch, run 30yds, touch, return, touch, run 40yds, touch, return, touch, run 50yds, touch,
return. Rest 3 minutes.

Strength: 5 x 4 @ 75% of front squat

Metcon: 3rds, 500m row or 400m run, 15-deadlifts (135/95), 20-KBS (16/12kg)

Honor WOD: "James Coyle", Ladder 3, 1k row, 90-heavy rope singles, 80-air squats, 70-sit-ups,
60-push-ups, 50-lunges, 40-hang cleans (95/65), 30-thrusters (95/65), 20-OHS (95/65), 10-snatches
(95/65)

Day 5 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row Renegade

Rowing WOD: 20 minute time cap, 6rds, 500m row, 20-push-ups.

OR

Running WOD: 2 mile time run

Strength: 5 x 4 @ 75% of push press

Metcon: 50-squat clean thrusters (95/65)

Honor WOD: "Edward D'Atri", Squad 1, 12-9-6 of deadlifts (275/185), bench press (185/105), C2B

Day 6 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 5k row for time

#TRAINHARD#DOWORK#STAYFIT
OR

Running WOD: 1 hour weighted hike

Strength: 5 x 4 @ 75% of deadlift

Chipper: 70-air squats, 60-sit-ups, 50-push-ups, 40-pull-ups, 30-box jumps (24/20), 20-V-ups, 10-HRPU's

Honor WOD: "Michael Bocchino", Battalion 48, EMOM8, 3-squat clean thrusters (155/105), 3-bar over
burpees

Week 7
Day 1 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 2k Row

OR

Running WOD: 4rds, 800m run, 25-sit-ups, 25-air squats, 25-push-ups

Strength: 5 x 4 @ 75% of OHS (overhead squats)

Metcon: 30-20-10 of thrusters (45/35), pull-ups, box jumps (24/20)

Honor WOD: "Joseph Gullickson", Ladder 101, 101-ground to overhead (snatch, clean and jerk or any
other combination) (75/45), 101-double unders

#TRAINHARD#DOWORK#STAYFIT
Day 2 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 2 x 3k row w/6 minute rest

OR

Running WOD: 10 x 50yd sprints w/1:00 rest

Strength: 5 x 4 @ 75% of Push Jerk

Metcon: 30-burpee dips for time

Honor WOD: "Thomas Cullen III", Squad 41, 4rds, 5-OHS (135/95), 10-HSPU's, 15-box jumps (24/20)

Day 3 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 3RFT, 1k row, 15-deadlifts @ 50%

OR

Running WOD: 1 mile time run

Strength: 5 x 4 @ 75% of snatch

Metcon: "Helen", 3rds, 400m run, 21-KBS (24/16kg), 12-pull-ups

Honor WOD: "John Burnside", L20, 3rds, 20-back squats (205/125), 20-box step-ups (30/24)

Day 4 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

#TRAINHARD#DOWORK#STAYFIT
Renegade Rowing WOD: 5 x 5 minute row w/3 minute rest. Perform one max handstand hold during the
3 minute rest time.

OR

Running WOD: 10rds, 2 minute run/1 minute max sit-ups

Strength: Off day

Metcon: 3rds, 15-push press (95/65), 60-singles

Honor WOD: "David DeRubbio", Engine 226, 21-15-9 of deadlifts (245/165), box jumps (24/20), pull-ups

Day 5 Date:___________
Warmup; 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: AMRAP10: 1-HSPU, 100m row, 2-HSPU, 200m row, 4-HSPU, 400m row, 8-HSPU,
800m row, etc........ until 10 minute time cap is reached

OR

Running WOD: 30 minute weighted hike

Strength: 5 x 2 @ 90% of bench press

Chipper: 4rds, 50m bear crawl, 10-push-ups, 10-sit-ups, 50m bear crawl, 10-air squats, 10-mountain
climbers

Honor WOD: "Thomas Gambino, Jr." Rescue 3, Every 3 minutes for 18 minutes perform 7-bear
complexes (135/95), 14-burpees, 21-double unders

#TRAINHARD#DOWORK#STAYFIT
Day 6 Date:___________
Warmup; 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade #Rowing WOD: 16rds, :40 on/:20 off

OR

Running WOD: 6rds, 3 minute jog/2 minute walk

Strength: 5 x 2 @ 90% of back squat

Chipper: "full body", 50-abmat sit-ups, 50-box jumps (24/20), 25-dumbbell snatches (40/20)
(1R+1L=1rep), 50-push-ups, 50-Pendlay rows (45/35), 50-singles

Honor WOD: "Michael Fodor", Squad 1, 100 reps total (185/115), any combination of back squat,
deadlift, and/or shoulder to overhead

Week 8
Day 1 Date:___________

Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 3 x 10 minutes w/4 minute rest. 4 minutes @ 21s/m, 3 minutes @ 23s/m, 2
minutes @25s/m, 1 minute @29s/m

OR

Running WOD: 10rds, 2 minute run/1minute walk

Strength: 5 x 2 @ 90% of press

#TRAINHARD#DOWORK#STAYFIT
Metcon: For Time (8min cap) 2 Rds: 15 Calories on Assault Bike or rower, Sprint to 50’ line, 7 burpees,
return to start, Sprint to 100’ line, 7 burpees, return to start then, 15 Calories on Assault Bike or
rower,100 Double Unders. Watch the video for all of the rules of this workout.

Firefighter Throwdown demo video: https://www.youtube.com/watch?v=3QJA5mWr_EQ

Honor WOD: "John Fischer", Ladder 20, Every 2 minutes perform 1-clean and jerk (155/105), 1-burpee.
Add an additional c&j and burpee every 2 minutes, until you cannot completed the required reps within
the 2 minute time frame.

Day 2 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 3k row, 6 minute rest, 2.5k row, 5 minute row, 2k row

OR

Running WOD: 45 minute weighted hike

Strength: 5 x 2 @ 90% of cleans

Metcon: Firefighter Throwdown Event #4 (scaled), 15-thrusters (95/65), 15-pull-ups, 10-thrusters

Honor WOD: "Steven Bates", Engine 235, 2rds, 35-K2E, 35-thrusters (45/35), 35-air squats, 35-OHS
(45/35), 35-hand release push-ups

Day 3 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 2k row, then 5rds, 10-OHS (45/35), 10-sit-ups, then 2k row

OR

#TRAINHARD#DOWORK#STAYFIT
Running WOD: 2 mile timed run

Strength: 5 x 2 @ 90% of front squats

Metcon: AMRAP7, thrusters (65/45) and pull-ups, 3-3, 6-6, 9-9, 12-12, keep adding three reps to each
exercise til the time is up.

Honor WOD: "John Chipura", Engine 219, 2rds, 19-deadlifts (225/155), 19-bar over burpees

Day 4 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: "Rowing Murph", 1k row, then 12 rds, 5-pull-ups, 10-push-ups, 15-air squats,
then 1k row

OR

Running WOD: 4rds, 400m run, 10-burpee tuck jumps, 50-heavy rope singles

Strength: 5 x 2 @ 90% of push press

Metcon: 3rds, 400m run, 20-box jumps (20"), 20-wall ball (20/14)

Honor WOD: "Dana Hannon", Engine 26, 26-power cleans (95/65), 100-double unders (for every break
or failed attempt, perform 5 burpees), 100-KBS (16/12kg) (for every break perform one wall climb), 26-
power snatch (95/65)

Wall climb demo: https://www.youtube.com/watch?v=cxlPxr6h_yE

Day 5 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: AMRAP8, 750m row, 15-plate burpees (at the top of the burpee, jump onto a
45 bumper plate, open hips completely)

#TRAINHARD#DOWORK#STAYFIT
OR

Running WOD: 5 x 100m sprints w/2 minute rest

Strength: 5 x 2 @ 90% of deadlift

Chipper: "Fight Gone Bad", 3rds, wall ball (20/14), Sumo deadlift high-pull (75/45), box jumps (20"),
Push-press, push press (75/45), row (calories), rest. One minute at each station. Your score is your total
number of reps combined.

Honor WOD: "Jeffrey Walz", Ladder 9, 9rds, 5-clean and jerks (155/105), 10-pull-ups

Day 6 Date:___________
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: "Rowing Annie", 500m Row, 50 Double Unders, 25 Push Ups, 400m Row, 40
Double Unders, 20 Push Ups,

300m Row, 30 Double Unders, 15 Push Ups, 200m Row, 20 Double Unders,, 10 Push Ups, 100m Row, 10
Double Unders, 5 Push Ups

OR

Running WOD: 10rds, 2 minute sprint/1 minute walk

Strength: 5 x 2 @ 90% of OHS

Chipper: 21-15-9 of push-ups, sit-ups, air squat, lunge (1R+1L=1rep), burpee, heavy rope singles

Honor WOD: "Gary Box", Squad 1, 10-back squats (275/185), 10-burpee box jumps (24/20), 10-front
squats (225/155), 10-burpee box jumps (24/20), 10-cleans (185/135), 10-burpee box jumps (24/20), 10-
snatches (135/95), 10-burpee box jumps (24/20)

#TRAINHARD#DOWORK#STAYFIT
 Week 9
Monday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 2 x 12 minutes w/3 minute rest

OR

Running WOD: 5rds, 800m run, 50-heavy rope singles

Strength: 5 x 2 @ 90% of push jerk

Metcon: 3rds, 5-deadlifts (185/115), 25-abmat sit-ups

Honor WOD: "Scott Davidson", Ladder 118, 800m run, 10-deadlifts (225/155), 600m run, 20-back squats
(225/155), 400m run, 30-front squats (135/95), 200m run, 40-cleans (135/95)

Tuesday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 8 x 2:00 on/:45 off

OR

Running WOD: 1 hour weighted hike

Strength: 5 x 2 @ 90% of snatch

Metcon: 5rds, 10-push press (115/75), 30-heavy rope singles

Honor WOD: "Harvey Harrell", Rescue 5, 50-thrusters (45/35), 45-air squats, 40-pull-ups, 35-box jumps
(24/20), 30-T2B, 25-HRPU, 20-sit-ups, 15-burpees, 10-HSPU, 5-OHS (45/35)

#TRAINHARD#DOWORK#STAYFIT
Wednesday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 3RFT, 250m row (rear of rower elevated on 2-45# bumpers), 15-KBS (24/16kg),
5-HSPU

OR

Running WOD: 3 mile timed run

Strength: 6 x 5 @ 60% of back squat and press

Metcon: 30-20-10 of thrusters (95/65), box jumps (24/20), push-ups

Honor WOD: “Greg Buck”, Engine 201, 201-heavy rope singles, 100-abmat sit-ups, 50-pull-ups,
25-thrusters (95/65)

Thursday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 8 x 250m row w/1 minute rest

OR

Running WOD: 3 x 100m suicide sprints. Run 50m, touch, return, touch, run 100m, touch, return. Rest 3
minutes.

Strength: 6 x 5 @ 60% of front squat and push press

Metcon: AMRAP10, 5-push press (95/65), 8-pull-ups

Honor WOD: "Matthew Barnes", Ladder 25, 2rds, 25-pull-ups, 10-squat cleans (135/95), 25-K2E, 10-
thrusters (135/95), 25-HRPU

#TRAINHARD#DOWORK#STAYFIT
Friday
Warmup: 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 5k row

OR

Running WOD: 30 minute weighted hike

Strength: 6 x 5 @ 60% of OHS and bench press

Metcon: 3rds, 15-OHS (75/45), 400m run

Honor WOD: "Joseph Henry", Ladder 21, Buy-in, 25-burpees, then 3rds, 10-hang snatches (115/85), 20-
HRPU's, 50-double unders, then cash-out, 25-burpees

Saturday
Warmup: 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 5k row

OR

Running WOD: 30 minute weighted hike

Strength: 6 x 5 @ 60% of OHS and bench press

Metcon: "Grace", 30-clean and jerks (135/95)

Honor WOD: "Brian Bilcher", Squad 1, 9-cleans (185/135), 21-HSPU, 7-cleans (185/135), 15-HSPU, 5-
cleans (185/135), 9-HSPU

#TRAINHARD#DOWORK#STAYFIT
Week 10
Monday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: "From your Concept2 monitor", 1 minute on/1 minute rest, 2 minutes on/2
minutes rest, 3 minutes on/3 minutes rest, 4 minutes on/4 minutes rest, 3 minutes on/3 minutes rest, 2
minutes on/2 minutes rest, 1 minute on/1 minute rest

OR

Running WOD: 5rds, 400m run, 25-sit-ups, 25-air squats, 25-heavy rope singles

Strength: 6 x 5 @ 60% of push jerks and deadlift

Metcon: 100-air squats for time

Honor WOD: "Thomas Foley", Rescue 3, 150-wall ball (20/14), 100-push-ups, 50-air squats, 25-sit-ups

Tuesday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: "Concept2 custom workouts, pre-programmed on your monitor", 9 rds, 1:40
on/:20 off. After 5th 1:40, rest 2:00, then resume 1:40 on/:20 off for another 4 rounds.

#TRAINHARD#DOWORK#STAYFIT
OR

Running WOD: 1 hour speed hike, no weight.

Strength: 6 x 5 @ 60% of cleans and snatch

Metcon: Benchmark, 100-sit-ups for time

Honor WOD: "Vincent Brunton", Ladder 105, 5rds, 5-HSPU, 10-squat cleans (135/95), 20-box jumps
(24/20), 40-double unders

Wednesday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: "Get to know your C2 monitior", 2k row, 3 minute rest, 1.5k row, 3 minute rest,
1k row, 3 minute rest, 500m row OR

Running WOD: 1.5 mile timed run

Strength: 6 x 3 @ 80% of bench press

Chipper: 4rds, 500m row or 400m run, 20-sit-ups, 15-air squats, 10-push-ups

Honor WOD: "Kevin Dowdell", Rescue 4, 400m run, 40-double unders, 400m run, 40-thrusters (45/35),
400m run, 40-box jumps (24/20), 400m run, 40-T2B, 400m run, 40-OHS (45/35)

Thursday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 6 x 500m w/1 minute rest

#TRAINHARD#DOWORK#STAYFIT
OR

Running WOD: 5rds, 3 minute run/2 minute walk

Strength: 6 x 3 @ 80% of back squat

Metcon: 9-6-3 of goblet squats (24/16kg), box jumps (24/20)

Honor WOD: "Martin Demeo", HazMat 1, 21-squat cleans (135/95), 15-box jumps (24/20), 9-burpees,
21-box jumps (24/20), 15-burpees, 9-squat cleans (135/95), 21-burpees, 15-squat cleans (135/95), 9-box
jumps (24/20)

Friday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 5 x 4 minute row w/1 minute easy row between rounds

OR

Running WOD: 10 x 100m sprint w/2 minute rest

Strength: 6 x 3 @ 80% of press

Metcon: 3rds, 20-KBS (16/12kg), 15-burpees, (2rds of Cindy {5-pull-ups, 10-push-ups, 15-air squats})
note: you will do 6rds total of Cindy with this workout.

Honor WOD: "Patrick Brown", Ladder 3, 3rds, 5-back squats (315/225), 30-box jumps (24/20) then, 3rds,
5-deadlifts (315/225), 30-over the bar burpees

#TRAINHARD#DOWORK#STAYFIT
Saturday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 5 x 1k row. 1st @ 24s/m, 2nd @26s/m, 3rd @28s/m, 4th @26s/m, 5th @
24s/m

OR

Running WOD: 4rds, 800m run/400m walk

Strength: 6 x 3 @ 80% of cleans

Chipper: 1k row, 21-15-9 of push-ups, sit-ups, 1k row, 21-15-9 of air squats, lunges (1R+1L=1rep), 1k
row, 21-15-9 of thrusters (45/35), Pendlay rows (45/35)

Honor WOD: "Gerard Dewan", Ladder 3, 21-15-9 of clean and jerk (95/65), burpee, 15-10-5 of clean and
jerk (135/95), burpee, 9-6-3 of clean and jerk (185/135, burpee

Week 11
Monday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 4 x 5 minutes w/2 minute rest

OR

Running WOD: 1 hour speed hike/walk

Strength: 6 x 3 @ 80% of front squat

#TRAINHARD#DOWORK#STAYFIT
Metcon: 10-8-6-4-2 of deadlifts + power clean (95/65). Perform 1 deadlift and one power clean ten
times to complete the first set.

Honor WOD: "Patrick Byrne", Ladder 101, 10 to 1 thrusters (135/95)/pull-ups, then 1 to 10 of OHS
(95/65)/HSPU

Tuesday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 3 x 15 minutes w/4 minute rest

OR

Running WOD: 800m run, 100-HRS (heavy rope singles) or double unders

Strength: 6 x 3 @ 80% of push press

Metcon: "Nancy", 4rds, 400m run, 15-OHS (95/65)

Honor WOD: "Michael Delvalle", Engine 5, 5rds, 5-squat cleans (155/105), 10-box jumps (24/20), 50-
double unders

Wednesday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 10 x 500m w/2 minute rest

OR

Running WOD: 2 mile timed run

#TRAINHARD#DOWORK#STAYFIT
Strength: 6 x 3 @ 80% of deadlift

Chipper: 5rds, 5-OHS (65/45), 5-SDHP (65/45), 15-pull-ups

Honor WOD: "Gerard Barbara", Assistant Chief, 21-15-9-6-3 of clean and jerk (135/95), K2E

Thursday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 4rds, 250m row, 25-air squats, 25-push-ups, 25-abmat sit-ups OR

Running WOD: 1 mile run, 50-walking lunges, 25-burpees, 1 mile run, 50-air squats, 25-push-ups

Strength: 6 x 3 @ 80% thrusters, (use push press max)

Metcon: 40-push press (75/45), 30-push-ups, 20-KBS (24/16kg), 10-strict press (75/45)

Honor WOD: “Carl Bedigian”, Engine 214, 500m row, 30-snatches (95/65), 500m row, 30-clean and jerks
(95/65), 500m row

Friday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 5,000m row for time

OR

#TRAINHARD#DOWORK#STAYFIT
Running WOD: 6rds, 4 minute run/1 minute walk

Strength: 6 x 3 @ 80% Press + Push Press + Push Jerk (use press max percentage)

Metcon: 100-singles, 10-burpees, 75-singles, 20-burpees, 50-singles, 30-burpees, 25-singles, 40-burpees

Honor WOD: “John Collins”, Ladder 25, 25-snatches (115/75), 25-wall ball (20/14), 25-S2O (115/75), 25-
burpees, 25-front squats (115/75), 25-T2B

Saturday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 5rds, 500m row, 1 minute rest

OR

Running WOD: 30 minute walk (recovery)

Metcon: Off day

Week 12
Monday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

#TRAINHARD#DOWORK#STAYFIT
Renegade Rowing WOD: 2 x 3k w/6 minute rest

OR

Running WOD: 10 x 50m sprints w/1 minute rest

Strength: 6 x 3 @ 80% of OHS

Metcon: 3rds, 20-snatches (55/45), 20-wall ball (20/14)

Honor WOD: "Donald Burns", Assistant Chief, 20-back squats (135/95), 400m run, 20-deadlifts (135/95),
400m run, 20-cleans (135/95), 400m run, 30-thrusters (135/95), 400m run

Tuesday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 6RFT, 250m row, 15-wall ball (20/14), 1 minute rest

OR

Running WOD: 5rds, 4 minute run/2 minute walk

Strength: 6 x 3 @ 80% of push jerk

Metcon: "1/2 Cindy" AMRAP10, 5-pull-ups, 10-push-ups, 15-air squats

Honor WOD: "Peter Ganci, Jr.", Fire Chief, 3rds, 5-HSPU, 10-Press (95/65), 15-snatch (95/65), 20-KBS
(24/16kg)

#TRAINHARD#DOWORK#STAYFIT
Wednesday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 5 x 1k row w/3 minute rest

OR

Running WOD: 6rds, 400m run, 25-air squats, 25-sit-ups, 25-push-ups

Strength: 6 x 3 @ 80% of snatch

Metcon: 500m row or 400m run, then, 3rds, 21-box jumps (20"), 15-pull-ups, 9-burpees

Honor WOD: "Stephen Belson", Ladder 24, 20-box jumps (30/24), 5-squat cleans (155/105), 30-box
jumps (24/20), 5-squat cleans (155/105), 40-box jumps (20), 5-squat cleans (155/105)

Thursday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row Renegade
Rowing WOD: 2 x 12 minutes w/3 minute rest

OR

Running WOD: 2 mile timed run

Strength: 3 x 2 @ 95% of bench press

Metcon: 3rds, 60-singles, 30-wall ball, 15-deadlifts (135/95)

Honor WOD: "Francis Esposito", Engine 235, 21-15-9 of thruster (135/95), burpee, pull-up

#TRAINHARD#DOWORK#STAYFIT
Friday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 2k row for time

OR

Running: 45 minute weighted hike

Strength: 3 x 2 @ 95% of back squat

Chipper: 15-12-9-6-3 of squat clean (75/45), push-ups, burpee

Honor WOD: "David Halderman", Squad 18, 5rds, 20-wall ball (20/14), 10-power cleans (135/95)

Saturday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 3RFT, 1k row, 15-deadlifts @ 50% of 1RM

OR

Running WOD: 4rds, 800m run, 50-walking lunges (1R=1rep, 1L+1rep)

Strength: 3 x 2 @ 95% of press

Metcon: "Kelly" scaled, 3rds, 400m run, 20-box jumps (20"), 20-wall ball

Honor WOD: "Geoffrey Guja", Battalion 43, 9-15-21 of deadlifts (245/165), burpee box jumps (24/20),
inchworms

#TRAINHARD#DOWORK#STAYFIT
Week 13
Monday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: "Pyramids", 2 x 19 minutes w/2 minute rest www.renegaderowing.com/blogs

OR

Running WOD: 5rds, 5 minute run/3 minute walk

Strength: 3 x 2 @ 95% of cleans

Metcon: 5-10-15 of back squat (135/95), box jumps (20")

Honor WOD: "Robert Curatolo", Ladder 16, 50-back squats (135/95), 50-deadlifts (135/95), 50-bar over
burpees

Tuesday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 4 x 3 minutes w/2 minute rest

OR

Running WOD: 1 mile timed run

Strength: 3 x 2 @ 95% of front squat

Metcon: AMRAP10, 5-pull-ups, 10-push-ups, 15-air squats

#TRAINHARD#DOWORK#STAYFIT
Honor WOD: "Andrew Brunn", Ladder 5, 5rds, 3-OHS (135/95), 6-HSPU, 9-Bench Press (135/95), 12-ring
dips

Wednesday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row Renegade
Rowing WOD: 500m row for time

OR

Running WOD: 1 hour speed hike

Strength: 3 x 2 @ 95% of push press

Metcon: 3rds, 5-hand release push-ups, 10-KBS (16/12kg), 15-push press (45/35)

Honor WOD: "Michael Cawley", Ladder 136, 50-thrusters (45/35), 40-power snatch (95/65), 30-back
squat (135/95), 16-cleans (155/105)

Thursday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 2 x 4,000m w/6 minute rest

OR

Running WOD: 6 x 100m sprint w/1:00 rest

Strength: 3 x 2 @ 95% of deadlifts

Metcon: 3rds, 10-push-ups, 10-clean & jerks (95/65), 10-grasshoppers (1R+1L=1rep)

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Grasshopper demo video: http://www.youtube.com/watch?v=twtWsHd5_n4

Honor WOD: "George Dispasquale", Ladder 2, 2rds, 2k row, 20-deadlifts (225/155)

Friday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 5rds, 500m row, 20-box jumps (24/20)

OR

Running WOD: 6rds, 400m run, 20-air squats, 15-sit-ups, 10-lunges (1R+1L=1rep)

Strength: 3 x 2 @ 95% of OHS

Metcon: 1k row or 800m run, then 4rds, of 12-sit-ups, 10-KBS (24/16kg), 8-burpees

Honor WOD: "Robert Fotti", Ladder 7, AMRAP7, 1-squat clean (185/135), 2-clean and jerks (185/135), 3-
bar over burpees

Saturday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 5 x 5 minute w/2 minute rest

OR

Running WOD: 3 mile easy jog

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Strength: 3 x 2 @ 95% of push jerk

Metcon: 2rds, 15-squat cleans (45/35), 15-pull-ups

Honor WOD: "Jose Guadalupe", Engine 54, 54-pull-ups, 54-air squats, 54-sit-ups, 54-push-ups

Week 14
Monday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 2 x 20 minutes w/4 minute rest

OR

Running WOD: 3 mile timed run

Strength: 3 x 2 @ 95% of snatch

Metcon: 3rds, 5-squat cleans (75/45), 10-burpees, 20-box step-ups (20")

Honor WOD: "David Fontana", Squad 1, 100-double unders, 50-squat clean thrusters (65/45), 25-box
jumps (30/24)

Tuesday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 5 x 1k row w/3 minute rest

#TRAINHARD#DOWORK#STAYFIT
OR

Running WOD: 30 minute weighted hike

Strength: 6 x 10 @ 50% of bench press

Metcon: 5rds, 5-back squats (135/95), 5-box jumps (24/20)

Honor WOD: "Michael Haub", Ladder 4, EMOM10, 4-front squats (225/155), 10-double unders

Wednesday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 10rds, 500m row, 10-strict pull-ups

OR

Running WOD: 5rds, 4 minute run/2 minute walk

Strength: 6 x 10 @ 50% of back squat

Metcon: 4rds, 5-strict pull-ups, 10-KBS (16/12kg)

Honor WOD: "Christopher Blackwell", Rescue 3, 3rds, 5-push jerk (185/135), one minute handstand hold

Thursday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

#TRAINHARD#DOWORK#STAYFIT
Renegade Rowing WOD: Row 3k for time

OR

Running WOD: 4 x 100yd suicide sprints. Run 20yds, touch, return, touch, run 40yds, touch, return,
touch, run 60yds, touch, return, touch, run 80yds, touch, return, touch, run 100yds, touch, return, rest 3
minutes

Strength: 6 x 10 @ 50% of press

Chipper: 400m run, 50-KBS (16/12kg), 400m run, 50-air squats, 400m run, 50-SDHP (16/12kg), 400m run,
50-KB ground to overhead (16/12kg)

Honor WOD: "Michael Elferis", Engine 22, 22-11-5 of dumbbell snatches (70/45), pull-ups, 400m run

Friday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 6 x 2minute row w/1 minute rest

OR

Running WOD: 6rds, 400m run, 15-sit-ups, 50-heavy rope singles

Strength: 6 x 10 @ 50% of cleans

Metcon: 3rds, 30-singles, 10-OHS (45/35)

Honor WOD: "Joseph Farrelly", Division 1, Set the bar to any weight you want. Do not adjust the weight
unless you absolutely have to. Move 10,000lbs using any combination of cleans, snatch, OHS. For
example, if you set the bar at 135lbs, you would need to do a total of 75 reps (went over the 74.07). You

#TRAINHARD#DOWORK#STAYFIT
can use any rep scheme you want to achieve the required amount of reps. 135lbs was just an example
weight, use any weight you want. Heavier weight is less reps, lighter weight more reps.

Saturday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 4rds, 750m row, 20-goblet squats (24/16kg)

OR

Running WOD: 4 mile easy jog

Strength: 6 x 10 @ 50% of front squat

Metcon: AMRAP10, 10-Overhead lunges w/plate (25/10), 10-sit-ups, 10-push-ups

Honor WOD: "Jonathan Ielpi", Squad 288, 2rds, 44-push press (65/45), 22-wall ball (20/14), 11-pull-ups,
11-HRPU's

Week 15
Monday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 10rds, 500m row, 5-air squats, 5-abmat sit-ups, 5-push-ups

OR

Running WOD: 4 mile easy paced jog

Strength: 6 x 10 @ 50% of push press

#TRAINHARD#DOWORK#STAYFIT
Chipper: 4rds, 1 minute jumping jacks, 1 minute plank, 1 minute squat hold, 1 minute handstand hold, 1
minute rest

Honor WOD: "William Burke Jr.", Engine 21, 21-thrusters (95/65), 9-burpee pull-ups, 15-thrusters
(95/65), 15-burpee box jumps (20/14), 9-thrusters (95/65), 21-bar over burpees

Tuesday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 12rds, :40 on/:20 off

OR

Running WOD: 6rds, 400m run, 10-burpees

Strength: 6 x 10 @ 50% of deadlift

Chipper: 400m run, 50-air squats, 40-sit-ups, 30-push-ups, 20-burpees, 400m run

Honor WOD: "Steven Coakley", Engine 217, 2rds, 17-deadlifts (185/135), 17-box jumps (24/20), 17-pull-
ups

Wednesday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 6rds, 1:30 row, 7-thrusters (95/65), 1:30 rest

OR

#TRAINHARD#DOWORK#STAYFIT
Running WOD: 800m run, 50-air squats, 800m run, 50-sit-ups, 800m run, 50-push-ups

Strength: 6 x 10 @ 50% of OHS

Metcon: 21-15-9 of HRPU, sit-ups, tuck jumps

Honor WOD: "Michael Esposito", Squad 1, 3-6-9-12-15-18-21 of OHS (95/65), HRPU

Thursday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 2k row, 15-bench press (135/95), 1k row, 10-bench press (185/135), 500m row,
5-bench press (225/155)

OR

Running WOD: 45 minute speed hike

Strength: 6 x 10 @ 50% of push jerk

Chipper: 250-singles (jump rope), then 4rds, 25-push-ups, 25-air squats, 25-sit-ups, then 250-singles
(jump rope)

Honor WOD: "Thomas Farino", Engine 26, 200-double unders, 150-air squats, 100-sit-ups, 50-box jumps
(24/20), 25-clean and jerks (155/105)

Friday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

#TRAINHARD#DOWORK#STAYFIT
Renegade Rowing WOD: 4 x 10 minute w/2 minute rest

OR

Running WOD: 6 x 100yd sprint w/2 minute rest

Strength: 6 x 10 @ 50% of snatch

Chipper: 2rds, 50-air squats, 40-sit-ups, 30-push-ups, 20-jump lunges, 10-burpees

Honor WOD: "Keith Glascoe", Ladder 21, 21-back squats (135/95), 400m run, 21-front squats (135/95),
400m run, 21-deadlifts (135/95), 400m run, 21-S2O (shoulder to overhead) (135/95), 400m run

Saturday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: Row 2k for time

OR

Running WOD: 5rds, 5 minute run/1 minute walk

Strength: off day

Metcon: 3rds, 5-HRPU, 10-SDHP (24/16kg)

Honor WOD: "Timothy Haskell", Squad 18, 4rds, 18-OHS (115/85), 18-T2B

#TRAINHARD#DOWORK#STAYFIT
Week 16
Monday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 6 x 2 minutes w/1:00 rest

OR

Running WOD: 2 mile easy jog

Strength: 6 x 4 @ 70% of bench press

Metcon: 15-12-9-6-3 of burpee, sit-ups

Honor WOD: "James J. Corrigan", retired, Engine 320, 3rds, 20-push press (95/65), 20-HRPU, 200m sprint

Tuesday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 1250m row, 6-shuttles (run 30yds, touch, return, touch, run 20yds, touch,
return, touch, run 10yds, touch, return=1 shuttle), 1,000m row, 4-shuttles, 750m row, 3-shuttles, 500m
row, 2-shuttles, 250m row, 1-shuttle. 30 minute time cap.

OR

Running WOD: 4rds, 5 minute run, 2 minute walk

Strength: 6 x 4 @ 70% of back squat

Chipper: 2rds, 50-air squats, 40-sit-ups, 30-push-ups, 20-burpees, 10-jump lunges

Honor WOD: "Gerard Baptiste", Ladder 9, 6rds, 9-OHS (95/65), 9-thrusters (95/65), 500m row

#TRAINHARD#DOWORK#STAYFIT
Wednesday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 2 x 3k row w/6 minute rest

OR

Running WOD: 30 minute weighted hike

Strength: 6 x 4 @ 70% of press

Metcon: 5rds, 5-hand release push-ups, 10-SDHP (24/16kg)

Honor WOD: "Vernon Cherry", Ladder 118, 50-burpee dumbbell deadlifts (70/45), 50-pull-ups, 18-
dumbbell snatches (70/45)

Thursday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 6RFT, 250m row, 15-wall ball (20/14), 1 minute rest

OR

Running WOD: 5rds, 400m run, 50-heavy rope singles, 20-air squats, 20-push-ups

Strength: 6 x 4 @ 70% of cleans

Metcon: 2rds, 15-plank up/downs, 10-jump lunges, 15-plyometric push-ups

Honor WOD: "Michael D'Auria", Engine 40, 10-back squats (225/155), 500m row, 10-back squats
(225/155), 400m run, 10-back squats (225/155), 500m row, 10-back squats (225/155), 400m run

#TRAINHARD#DOWORK#STAYFIT
Friday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 4 x 4 minute w/2:00 rest

OR

Running WOD: 5 x 100yd sprints w/:30 rest

Strength: 6 x 4 @ 70% of front squats

Metcon: 21-15-9 of bodyweight deadlift, pull-ups

Honor WOD: "Peter Freund", Engine 55, EMOM11, 5-clean and jerks (135/95)

Saturday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row Renegade
Rowing WOD: 6rds for distance, 1:30 on/1:30 off. Perform 7 thrusters (95/65), then max effort row for
the remainder of the 1:30 "on" time.

OR

Running WOD: 1 mile timed run

Strength: 6 x 4 @ 70% of push press

Chipper: 20-burpees, 20-air squats, run 400m, 10-burpees, 10-air squats, run 400m

#TRAINHARD#DOWORK#STAYFIT
Honor WOD: "James Giberson", Ladder 35, 10 to 1 front squats (185/135), 1 to 10 box jumps (30/24).
Perform 10 front squats, then 1 box jump, then 9 front squats, 2 box jumps, etc...

Week 17
Monday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade #Rowing WOD: 8 x 250m row w/1:00 rest, all out effort

OR

Running WOD: 5 x 800m run, 50-sit-ups

Strength: 6 x 4 @ 70% of deadlifts

Metcon: 15-10-5 of clean and jerk (75/45), KBS (16,12kg), box step-ups (20"), 100yd farmers walk w/2
kettlebells (16kg each) in between rounds

Honor WOD: "Tarel Coleman", Squad 252, 2rds, 50-OHS (45/35), 20-burpees

Tuesday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 3 x 15 minute row w/4 minute rest

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OR

Running WOD: 45 minute weighted hike

Strength: 6 x 4 @ 70% of OHS

Metcon: 21-15-9 of bodyweight deadlifts, burpees, KBS (16,12kg)

Honor WOD: "Gary Geidel", Rescue 1, AMRAP10, 5-deadlifts (315/225), 10-bar over burpees, 15-box
jumps (24/20)

Wednesday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 4 x 1k row w/2:00 rest

OR

Running WOD: 2 mile timed run

Strength: Find 1 rep max lift of bench press

Metcon: 3rds, 12-deadlifts, 9-hang cleans, 6-push jerks (75/45)

Honor WOD: "Frank Bonomo", Engine 230, 30-hang squat cleans, 30-pull-ups

Thursday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 5 x 1500m w/3:00 rest

#TRAINHARD#DOWORK#STAYFIT
OR

Running WOD: 5 mile easy jog

Strength: Find 1 rep max lift of back squat

Chipper: 40-30-20-10 of air squat, sit-up, push-up, pull-up

Honor WOD: "John Collins", Ladder 25, 25-snatch (115/75), 25-wall ball (20/14), 25-S2O (115/75),
25-burpees, 25-front squats (115/75), 25-T2B

Friday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 10 x :30 on/:30 off

OR

Running WOD: 4rds, 6 minute run/3 minute walk

Strength: Find 1 rep max lift of press

Metcon: 400m run, 20-box step-ups (20"), 20-wall ball (20/14)

Honor WOD: "Michael Fiore", Rescue 5, 5rds, 5-clean and jerks (155/105), 10-HSPU, 20-double unders

#TRAINHARD#DOWORK#STAYFIT
Saturday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 4RFT, 150m row, 15-burpees

OR

Running WOD: 10 x 50yd sprints w/1:00 rest

Strength: Find 1 rep max lift of cleans

Metcon: 4rds, 25-air squats, 25-sit-ups, 25-push-ups, 400m run

Honor WOD: "Matthew Garvey", Squad 1, 100-double unders, 10-back squats (275/185), 50-double
unders, 5-back squats (275/185)

Week 18
Monday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 5 x 1k row w/3:00 rest

OR

Running WOD: 4rds, 400m run, 100-heavy rope singles

Strength: Find 1 rep max of front squat

Metcon: 100 sit-ups for time

#TRAINHARD#DOWORK#STAYFIT
Honor WOD: "Harvey Eisner" Retired Fire Chief, Tenafly (NJ) Fire Department, 30-OHS (95/65). Each rep
must begin from the ground. No squat snatches allowed. Either clean and jerk or power snatch to the
top position. Pause, then OHS.

Tuesday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 5k row

OR

Running WOD: 6rds, 3 minute run, 2 minute walk

Strength: Find 1 rep max of push press

Metcon: 4rds, 400m run, 20-wall ball (20/14), 20-KBS (24/16kg)

Honor WOD: "John Heffernan", Ladder 11, 11-squat cleans (135/95), 100-double unders, 11-push press
(135/95), 75-sit-ups, 11-deadlifts (135/95), 50-pull-ups

Wednesday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: "Farm Erg", 5rds, 1k row, 100m farmers walk with either the erg or 2 x
(32/24kg) kettlebells

OR

Running WOD: 30 minute weighted hike

#TRAINHARD#DOWORK#STAYFIT
Strength: Find 1 rep max of deadlift

Metcon: AMRAP10, pull-up/burpee ladder. 2-2/4-4/6-6/8-8/etc......

Honor WOD: "John Bergin", Rescue 5, 5rds, 15-KBS (32/24kg), 10-C2B, 5-squat snatches (135/95)

Thursday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 3RFT, 500m row, 40-air squats, 30-sit-ups, 20-push-ups, 10-pull-ups OR

Running WOD: 3 mile timed run

Strength: Find 1 rep max of OHS

Metcon: 50-40-30-20-10 of push press (75/45), calorie row

Honor WOD: "Ruben Correa", Engine 74, 21-back squats (225/185), 400m run, 15-front squats
(185/135), 800m run, 9-OHS (135/95), 1600m run

Friday
Warmup: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 5k row, easy pace

OR

Running WOD: 3 mile easy jog

#TRAINHARD#DOWORK#STAYFIT
Strength: Find 1 rep max of push jerk

Metcon: "Fran", 21-15-9 of thrusters (95/65), pull-ups

Honor WOD: "Paul Gill", Engine 54, 54-deadlifts (95/65), 54-double unders, 54-cleans (95/65), 54-
burpees

Saturday
Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Strength: Find 1 rep max of snatch

All other components: rest

This concludes our multi-functional training cycle. We hope you enjoyed it and saw your fitness become
more well-rounded. Monday starts our 17 week strength cycle. Winter is upon us so it is time to pack on
some muscle. Rest up and we will start throwing the heavy weights on Monday. Have a great weekend
everyone.

#TRAINHARD#DOWORK#STAYFIT