For Time
Run 1 mile
100 situps
100 KB swings 53/35
100 Box Jumps 24/20
Run 1 mile
Tuesday, May 7, 2019
WOD
1)8 min emom
Push/Pull - alt. Mins
1st min - 30 sec Push-ups
2nd min- 30 sec pull-ups
Max Total
2) Push Press
7 x 4 ascending
3) 3RFT
5 Pwr Snatch Rx1 185/125, Rx2 155/105, Rx3 135/85
8 Barfacing Burpees
10 Pwr Clean
8 Barfacing Burpees
Monday, May 6,2019
WOD
1) 8 min emom
Wallballs Rx1 20, Rx2 17, Rx3 14- 20/14
WB leg lifts Rx1 10, Rx2 8, Rx3 6
2) Backsquat
2 x 4 same
2 x 3 same
2 x 2 same
3) Bike Sprints - Max Calories
5 x 30 sec sprint /1 min Coast
Friday May 3, 2019
WOD
1) 8 min emom
15 Sumo Deadlift Hi Pull Rx1 115/75, Rx2 95/65, Rx3 75/55 (Do not drop every rep...5 rep min to set)
Lsit 30 sec Hold
2) Bench Press
6 x 3
ascending
3) For Time
Buy In - Peg Board Rx 1 - 3 Reps, Rx2- 1 Rep , Rx3 - 3 RC
5 Rnds
9 Deadlift Rx1 155/105, Rx2 135/85, Rx3 115/65
7 Hang Pwr Cleans
5 S2O
Cash Out - Peg Board Rx1 - 3 Reps , Rx2 - 1 Rep, Rx3 - 3 RC
Thursday, May 2, 2019
WOD
1)3 RFT
15 Power Snatch 75/55
50 Dus
2)Backsquat
6 x 3 ascending
3) 10 min amrap
40 Pistols
30 KB swings 53/35
20/16 Calories Bike
10 Burpee Box Overs 24/20
Wednesday, May 1, 2019
WOD
For Time
Run 1 mile
2 mins Rest
Bike 3/2.7 Miles
2 mins rest
Row 2,000/1,800m
Tuesday, April 30, 2019
WOD
1)10 min emom
Pull-ups Rx1 15 C2B , Rx2 15 pull-ups , Rx3 10 pullups
10 Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
2) BB complex
6 x 4 push jerk/2 Push Press -ascending
3) Max Calories
2Rounds
Row - 1 min
1 min Rest
Ski - 1 min
1 min Rest
Monday, April 29, 2019
WOD
1) 11 min
3 min emom 10-Front Rack Lunges
Rx1 175/125 Rx2 155/105, Rx3 135/85
1 min transition
3 min emom 12- Front Rack Lunges
Rx1 155/105, Rx2 135/85, Rx3 115/65
1 min transition
3 min emom 14- Front Rack Lunges
Rx1 135/85, Rx2 115/65, Rx3 95/45
2) Deadlift
6 x 8 TnG
ascending
3) 12 min amrap
Bike - 25/20 cals
25 Wallballs 20/14#
25 GHDSU
25 Dus
Run 200m
Friday, April 26, 2019
WOD
1) 9 min amrap
Ski 100/90 m
20/12 push-ups
20 KB swings 53/35
2) Bench Press
5 x 5 same
3) 9 min Amrap
Peg Board Rx1 3, Rx2 1, Rx3 3 RC
20 Push Press 75/55
20 One arm DB Snatch 50/35
Thursday, April 25, 2019
WOD
1) Tabata
Wallball Rx1 30/20, Rx2/3 20/14
2) OH Squat
5 x 3 ascending
If your unable to OH squat /change to Front Squat
3) 2- 6 min emom
7 Squat Cleans Rx1 185/125, Rx2 155/105, Rx3 135/85
2 mins rest
7 Deadlift Rx1 275/185, Rx2 245/155, Rx3 225/135
Wednesday, April 24, 2019
WOD
2 RFT
100 sit-ups
Run 800m
Sled Push D/B 45/25
15 Burpee Box Overs 24/20
Bike 1.5/1.3
Sled Drag 100m 90/70
15 Devil Press 50/35, Rx2 40/25, Rx3 35/20
Tuesday, April 23, 2019
WOD
1) 8 min emom
Rope climbs/Hspus
30 sec on/off alt mins and movements for max reps
2) Row intervals
2 x 750/675m - 30 sec rest between
2 x 500/450m - 30 sec rest between
2 x 250/225m - 30 sec rest between
3) Shoulder Press
5 x 3 ascending
Monday, April 22
WOD
1)10 min amrap
Reps start at 3 and increase by 3 every round T2B
Box jumps 24/20
squat cleans Rx1 155/105, Rx2 135/95, Rx3 115/75
2)Backsquat
3 x 10 @60% 1RM
3) 6 mins
1 Rm Snatch
4 mins Rest
6 mins
1 RM Clean/Jerk
Friday, April 19, 2019
WOD
1)9 min emom
GHD Hold - 30 sec
Row Cals Rx1 15/12cals, Rx2 13/10czls, Rx3 11/8
Push Press 75/55 Rx1 25, Rx2 20, Rx3 15
2)Bench Press
5 x 3 ascending
3) 3 RFT
12 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
10 Bar facing Burpees
Ski 150/135m
Thursday, April 18, 2019
WOD
1) Bike Tabata - Max Calories
then Wallballs 20/14
Rx1 150/135, Rx2 135/120, Rx3 120/105
Time Cap 9 mins
2)Box Back Squat
5 x 3 ascending Work up 110% 1RM
3)Shuttle Runs
For Time
5 x 30 sec rest between
Wednesday, April 17, 2019
WOD
3 RFT
Run 1 mile
100 Dus
Row 1,000m
Time Cap 50 mins
Tuesday,April 16,2019
WOD
1)BB complex
2 pp Press/1 pjerk//1 split
2)Lsit
4 x 30 sec hold w/1 min rest
3) 9 min amrap
12 Hspus
150/135m Row
8 Burpees
Monday, April 15, 2019
WOD
1)8 min emom
12 One arm DB Snatch Rx50/35, Rx2 40/25, Rx3 35/20
12 DB sit-ups
2)Deadlift
5 x 5 TNG
3)3 RFT
Bike 30/24 cals
8 Slamball O/S Rx1 150/100, Rx2 100/70, Rx3 70/50
Friday, April 12, 2019
WOD
1)GHD Holds
4 x 30 sec /1 min rest
Rx1 35//25, Rx2 25/15, Rx3 BW
2) Strict Pull Work
3 x max effort w/2 min rest
Rx1 Ring Muscle Ups
Rx2 Peg Board (once feet touch ground you are done)
Rx3 Strict Pull-ups
3) Bench Press
4 x 3 ascending
4) Tabata
Bench Press
2 mins Rest
KB swings 53/35
Thursday, April 11, 2019
WOD
1)6 min emom
6 squat Cleans Rx1 205/145 , Rx2165/115, Rx3,135/85
12 weighted GHDs Rx1 30/20, Rx2 20/14, Rx3 14/10
2)Front Squat
Bottom Ups - Start in bottom of squat
5 x 3 ascending
3) Sprints
3 sets
Run 400m w/1 min Rest
Run 200m w/1 min Rest