Fri, June 28, 2024
WOD
1) 4 RFT
Row 30/24 cals
W/1 min rest between
2) Bench press
6 x 2 ascending
3) 2 RFT
Ski 500/450m
Pull-ups Rx1 30, Rx2 25, Rx3 20
Wallwalks Rx1 5, Rx2 4, Rx3 3
Dus Rx1 100, Rx2 75, Rx3 200singles
Thurs,June 27,2024
WOD
1) GHD Holds
5 x 30 sec hold w/1 min rest
2) Deadlift
6 x 2 ascending
3) 4 RFT
2 Rounds of
5 Pwr cleans Rx1 185/125, Rx2 155/105, Rx3 135/85
20/16 cals on Erg Bike
10 Burpees over Bar
Then
2 Rounds of same as above but switch Bikes
20/16 cals on ECHo Bike
Wed June 26, 2024
WOD
1) For Tlme
100 sit-ups
Run 400m
Bike Echo 1,000m
Bike Erg 1,000m
Row 500/450m
Ski 500/450m
50 sit-ups
Run 200m
Bike Echo 500m
Bike Erg 500m
Row 250/225m
Ski 250/225m
25 Sit-ups
Run 100m
Bike Echo 250/225m
Bike Erg 250/225m
Row 125/112m
Ski 125/112m
Tues, June 25, 2024
WOD
1) 3 RFT
Ski 20/16cals
20 Kb Swings
10 S2O KB (5 reps on each side)
5 Burpees
2) Pushjerk
5 x 3 ascending
3) Power Snatch
5 x 3 - TNg every 1:30
Ascending to heavy set of 3
Mon, June 24, 2024
WOD
1) 2 RFT
Rower 500/450m
Wallballs Rx1 40, Rx2 30, Rx3 20
Box stepups Rx1 40, Rx2 30, Rx3 20
2) Backsquat
5 x 4 ascending
3) 5 min Emom
10 Front rack lunges Rx1 155/105, Rx2 135/85, Rx3 115/65
Fri, June 21, 2024
Wod
1) 5 min EMOM
Push-ups Rx1 20/16 Rx2 15/12 Rx3 10/8
2) Bench
5x2 ascending
3) 3 Rounds
200m Run
Rope climbs Rx1 3 Rx2 2 Rx2 1
12 Hspu Rx1 strict Rx2 kipping Rx3 Seated db press 35/20
Thurs, June 20, 2024
Wod
1) For Time:
30 Devils Press
*including 0:00, every 2 mins 15/12 cal Bike Erg
Rx1 50/35 Rx2 40/25 Rx3 35/20
(Cap 12min)
2) 15 mins to work to a heavy
Hang Power Clean
3) 10 min AMRAP
20 OH lunges Rx1 135/95 Rx2 115/75 Rx3 95/55
20 Toes to bar Rx2 16 Rx3 12
Wed, June 19, 2024
Wod
For Time:
2000/1800m Ski
200 Double Unders scaled:300 singles
2000/1800m Row
100 Crossovers scaled: 150 singles
Tues, June 18, 2024
Wod
1) 6 min Amrap
Burpee pull-ups
2) Split Jerk
5x2 ascending
3) 21-15-9
Hang Cleans Rx1 155/105 Rx2 135/85 Rx3 95/65
S2OH
(Cap 8 mins)
Mon, June 17, 2024
Wod
1) Back Squats
2 x 8 65% 1RM
2 x 6 75% 1RM
2 x 4 85% 1RM
2) 4 RFT:
250/225m Row
20 Wallballs Rx1 30/20 10ft Rx2 20/14 10ft Rx3 20/14 9ft
10 Deadlifts Rx1 255/175 Rx2 225/155 Rx3 185/125
5 Wallwalks Rx2 4 Rx3 3
(Cap 20 mins)
Fri, June 14, 2024
WOD
1) 3 Rnds
GHD Holds - 30 sec w/1 min rest
Then
3 Rnds
Lsit - 30 sec hold w/1 min rest
2) Bench Press
5 x 3 ascending
3) 3 Rnds
Row 350/315m
8 Burpees over Rower
2 mins rest then
3 Rnds
Ski 350/315m
12 One arm alt DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Thurs, June 13, 2024
WOD
1) 5 min Emom
6 squat cleans Rx1 155/105, Rx2 135/85, Rx3 115/65
2) Deadlifts
5 x 3 ascending
3) 3 RFT
Box jump overs Rx1 20, Rx2 15, Rx3 10
Pistols Rx1 25, Rx2 20, Rx3 15
8 Power Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
Wed, June 12, 2024
WOD
1) 3 RFT (40 min cap)
Bike Echo 35/28 cals
25 Kb Deadlifts Rx1 53/35#, Rx2 44/26, Rx3 35/20
Bike Erg 35/28 cals
20 KB swings Rx1 53/35#, Rx2 44/26, Rx3 35/20
Row 35/28 cals
15 KB goblet squats Rx1 53/35# , Rx2 44/26, Rx3 35/20
Ski 35/28 cals
10 KB Fwd in place lunges Rx1 53/35#, Rx2 44/26, Rx3 35/20
Tues, June 11, 2024
WOD
1) 12 min amrap
Row 350/315m
HSPUs Rx1 20, Rx2 12, Rx3 20/15 push-ups
8 Sumo Hi pull Rx1 135/95, Rx2 115/75, Rx3 95/65
2) Push Press
5 x 4 ascending
3) Rx1 5 Rnds, Rx2 4 Rnds, Rx3 3 Rnds
Ski 20/16 cals
C2B pull-ups 15 (scale 15 pullups)
Mon, June 10, 2024
WOD
1) 3 RFT
Bike Echo Rx1 30, Rx2 25, Rx3 20
80ft DB Walking lunges Rx1 50/35, Rx2 40/25, Rx3 35/20
2) Back Squat
2 x 8 65% 1RM
2 x 6 75% 1RM
2 x 4 85% 1RM
3) 2 RFT
Wallballs Rx1 30, Rx2 25, Rx3 20
GHDSu Rx1 30, Rx2 25, Rx3 20
Dus Rx1 100, Rx2 50, Rx3 100 singles