Fri, April 25, 2025

Wod

1) (2:00on/1:00off)x4

GHDSU Rx1 25 Rx2 20 Rx3 15

Max effort Wallwalks

2) Bench Press

5x3 ascending

3) For Time:

30 reps of devils press + pushpress

Rx1 50/35 Rx2 40/25 Rx3 35/20

*start with 20/16cal Ski and complete 20/16cal Ski after every 10 reps (total of 4 skis)

Time cap 11mins

Tues, April 22, 2025

Wod

1) Every :90 for 6 sets:

Snatch deadlift + snatch pull + snatch

@70+ % of 1 RM

2) For time:
40 pull-ups Rx2 30 Rx3 20
40 burpees over bar
20 power snatches Rx1 115/75 Rx2 95/65 Rx3 75/55

Rest 3 minutes

For time:
30 pull-ups Rx2 20 Rx3 15
30 burpee over bar
15 power snatches

Rest 2 minutes

For time:
20 pull-ups Rx2 15 Rx3 10
20 burpee over bar
10 power snatches

(Cap 25 mins)

Mon, April 14, 2025

Wod

1) AG Semi Wod 1

10 min AMRAP:

1 clean Rx1 185/125 Rx2 155/105 Rx3 115/75
1 bar muscle-up Rx2 c2B Rx3 pull-ups
*After completing a round, add 1 rep to each movement

2) Front Squat

5x2 ascending

3) (2:00on/:30off) x4

10 Front Rack Lunges Rx1 185/125 Rx2 135/95 Rx3 95/65

Burpees over bar Rx1 10 Rx2 8 Rx3 6

Max meters on Rower

Fri, April 11, 2025

Wod

1) 3x :45on/:45off

Back extension hold Rx1 35/25 Rx2 15/10 Rx3 bodyweight

3x :45on/:45off

Weighted Plank - same

2)Bench Press

5x5 ascending

3) 9min Amrap

15/12cal Echo Bike

Rope climbs Rx1 4 Rx2 3 Rx3 2

10 Handstand push-ups Rx1 wallfacing Rx2 kipping Rx3 dual seated dumbbell press 35/20

Thurs, April 10, 2025

Wod

1) For Time:

30 dual db box step overs Rx1 50/35 Rx2 40/25 Rx3 35/20

800m Run

30 dual db box step overs

(Time Cap: 10mins)

2) 15mins to find a heavy complex:

1 Snatch from ground + 1 hang snatch below knee + 1 hang snatch above knee

3) 4 Rounds:

GHDSU Rx1 20 Rx2 15 Rx3 20 situps

12 OH squats Rx1 155/105 Rx2 115/75 Rx3 95/55 scaled: front squats

Tues, April 8, 2025

Wod

1) Every 2:30 x 4 sets:

12 pushpress Rx1 155/105 Rx2 135/85 Rx3 95/65

Straight into a max unbroken set of

Rx+ RMU Rx1 BMU Rx2 C2B/push-ups Rx3 pull-ups/pushups

*Try to choose a movement you can do a minimum of 5 reps. For Rx2&3, you will do a max set of C2B or pull-ups then straight into max effort set of pushups. You will have a pullup score and a push up score

2) Push Jerk

5x3 ascending

3) 3 Rounds:

30 Db hang snatch Rx1 50/35 Rx2 40/25 Rx3 35/20

Double unders Rx1 100 Rx2 60 Rx3 100 singles

Mon, April 7, 2025

WOD

6 min Emom

10 Fr rack lunges Rx 1 135/95, Rx2 115/75, Rx3 95/65

Rest 4 mins

6 min Emom

5 squat cleans - same weight as above

Rest 4 mins

6 min Emom

10 deadlifts Rx1 245/165, Rx2 205/145, Rx3 185/125

Rest 4 mins

6 min Emom

Erg Bike Cals Rx1 13/10, Rx2 11/9, Rx3 9/7

Fri, April 4, 2025

WOD

1) GHD Hold w/ one DB

3 x 30 sec hold/1 min rest

Rx 1 35/25, Rx2 25/15, Rx3 20/10

Then

Lsits

3 x 30 sec hold/ 1min rest

2) Bench Press

5 x 2 ascending

3) For Time

Row 750/675m

15 Sumo Hi Pull Rx1 155/105, Rx2 135/95 Rx3 115/75

Ski 750/675m

15 C/J - same

Tues, April 1, 2025

WOD

1) 11 min amrap

C2B pull-ups Rx1 20, Rx2 15, Rx3 15 pull-ups

12 S2O Rx1 155/105, Rx2 135/95, Rx3 115/75

HSW Rx1 80 ft, Rx2 40 ft, Rx3 5 Wallwalks

12 DB one arm alt snatch Rx1 70/50, Rx2 60/40, Rx3 50/35

2) Push Press

5 x 3 ascending

3) 5 RFT

Every 1:30

5 Burpees

Ski Cals ME

Then rest 1 min

Max Cals is ur score