1) 5 min
Max TGUs
Rx1 45/35 Bb, Rx2 50/35 DB, Rx3 35/25 DB
2) 2 PushPress/2 Pushjerk, 1 Split Jerk
6 x ascending
3) Rx1 4Rnds, Rx2 3Rnds, Rx3 2Rnds
15 KB swings 53/35
15 Push-ups
15 Pull-ups
15 Hang Pwr Clean 95/55
15 S2O 95/55
WORKOUT OF THE DAY
CHUCK
FITNESS
1) 5 min
Max TGUs
Rx1 45/35 Bb, Rx2 50/35 DB, Rx3 35/25 DB
2) 2 PushPress/2 Pushjerk, 1 Split Jerk
6 x ascending
3) Rx1 4Rnds, Rx2 3Rnds, Rx3 2Rnds
15 KB swings 53/35
15 Push-ups
15 Pull-ups
15 Hang Pwr Clean 95/55
15 S2O 95/55
WOD
1)6 min emom
Odd min
5 Pwr Snatch /4 Bar facing Burpees
Rx1 135/95, Rx2 115/75, Rx3 95/55
Even min
10 Pwr Clean / 4 Bar facing Burpees
2) Backsquat
6 x 3 ascending
3)3 RFT
15 Squat Box Jumps 24/20
T2B Rx1 20, Rx2 15, Rx3 10
Row cals Rx1 25/20, Rx2 20/16, Rx3 15/12
WOD
1) Sled Pull/Drag
5 x D/B 25/Empty
2)Bike/Bench x 5
Bike Rx1 30/24 cals , Rx2 Rx2 25/20 cals, Rx3 20/16 cals
Bench Press 5 Reps Rx1 225/135, Rx2 195/105, Rx3 165/75
Each Round needs to be completed in 3 mins
3) 10 min amrap
10 Slamball Rx1 150/100, Rx2 100/70, Rx3 70/50
Hspus Rx1 18, Rx2 9, Rx3 18/12 push-ups
1) 6 min emom
Front Rack Lunges Rx1 185/125, Rx2 155/105, Rx3 135/85
2) Front Squat
5 x 4 ascending
3) 3 RFT
10 Thrusters Rx1 135/95, Rx2 115/75, Rx3 95/55
T2B Rx1 25, Rx2 20, Rx3 15
Row 250/225m
WOD
FIght Gone Bad
each Rep is a point/ everyone will have a scorekeeper
3 RNDs
1 min Push Press 75/55
1 min Wallballs 20/14#
1 min Box Jumps 24/20
1 min Sumo Deadlift HiPull 75/55
1 min Max Calories Rower
1 min Rest
WOD
1)8 min emom
Handstand Walk Rx1 40 ft, Rx2 20ft, Rx3 40 sec Handstand Hold
GHDSU Rx1 18, Rx2 15, Rx3 12
2) Push Press
5 x 3 ascending
3) 9 min amrap
Pullups Rx1 25, Rx2 18, Rx3 12
12 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
12 S2O same as above
WOD
1) 8 min emom
Kb swings 53/35 Rx1 20, Rx2 17, Rx3 14
2 Backsquat holds in Bottom Rx1 185/125, Rx2 155/105, Rx3 135/85 - 15 sec hold/15 Rest /15 sec hold
2) Backsquat
Superset 10 reps @ 60 then 2 reps @ 85%
(So a set of 10 add weight then immediately set of 2)
4 x all at same weight
3) 3 RFT
Row 300/240m
15 Deadlift Rx1 205/ 145, Rx2 165/115, Rx3 135/85
9 Burpees Over Bar
6 Hang Cleans - same as above
(Cleans should be heavy)
WOD
1) For Time
50 pull-ups Rx1 C2B , Rx2 Chin Over, Rx3 35 chin Over pullups
2)Bench Press
7 x 3 ascending
3) 2 RFT
3 Peg Boards Rx2 3 Rope Climbs, Rx3 2 Rope climbs
15 S2O Rx1 135/95, Rx2 115/75, Rx3 95/55
Row 300/270m
15 Sumo Hi Pull
WOD
1)8 min emom
Wallballs
Rx1 20, Rx2 17, Rx3 14
10 Pwr Cleans - TNG Rx1 165/115, Rx2 135/85, Rx3 115/55 (if u drop BB 5 Bar Over Burpees)
2) 4 Rnds
Sled Push D/B 45/25
5 Backsquat Rx1 275/185, Rx2 245/165, Rx3 205/145
3) For Time
Bike cals 50/40
WOD
35 min amrap
100 sit-ups
Run 800m
30 one arm DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Bike 2/1.8 miles
30 one arm DB OH squats
WOD
1) 3 RFT
Strict Pullups - Max Effort
1 min Rest
Strict HSPUs - Max Effort Rx2 pushups
1 min Rest
2) From The Ground - 6 sets ascending
3 Pushpress / 1 split
3) Row/Ski Intervals
750 m
1 min Rest
500 m
1 min rest
250 m
1 min rest
then same intervals on Ski
WOD
1)10 min amrap
Bike 15/12
10 Hang PWR Cleans Rx1 185/125, Rx2 155/105, Rx3 135/85
2) Backsquat
5 x 5 ascending
3) 10 min amrap
Rower 250/225m
10 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
20 Box Jumps 24/20
WOD
9 min amrap - Street
Sled Drag - 200m Backwards (Go towards Lakeview) 90/70
Yoke Carry - 200m (Start at North driveway/Old Box) 100/Empty
Run 200m
2 mins transition
9 min amrap - Yard
shuttle Run -each partner
20 T2B
shuttle Run
30 Pull-ups
shuttle Run
Lunges D/B - one partner lunges down and one partner lunges back
2 mins - transition
9 min Amrap - Box
Slamball Toss - 6 x 40 feet (3 each)
20 Bear Complex 95/65
40/32 Bike Cals
WOD
1) Ski Tabata - Max Calories (No reset)
3 mins Rest
Row Tabata - Max Calories (No reset)
2)Bench Press
7 x 2 ascending
3) 3 RFT
10 Slamball Rx1 150/100, Rx2 100/70, Rx3 70/50
PegBoard Rx1 3, Rx2 1, Rx3 3RC
10 Db Hang Clean/Jerk Rx1 50/35, Rx2 40/25, Rx3 35/20
WOD
1)8 min emom
8 Front Rack Lunges Rx1 185/125, Rx2 155/105, Rx3 135/85
30 sec Hold - Lsit
2)Front Squat
7 x 2 ascending
3) 9 min amrap
10 Deadlift 135/85
5 Hang Clean 135/85
5 Burpees Over Bar
Dus 75
Bike 15/12 cals
Time Cap 30 mins
Run 400m
25 Box Jumps 24/20
25 Wallballs 20/14
25 KB swings 53/35
Ski 500/450m
25 Box Jumps
25 Wallballs
25 KB swings
Row 500/450m
25 Box jumps
25 Wallballs
25 KB swings
Bike 1/.9 mile
25 Box Jumps
25 Wallballs
25 KB swings
WOD
1) 8 min emom
12 Power Snatch Rx1 95/65, Rx2 75/55, Rx3 65/45
GHDSU Rx1 20, Rx2 17, Rx3 14
2) Push Press
6 x 2 ascending
3) 2 RFT
Row 250/225m
8 Burpees over the Rower
1 min transition
Ski 250/225m
8 Target Burpees
1 min transition
WOD
1) Lsit
4 x 30 sec hold
1 min rest
2) 15 min amrap
3 Rope climbs
10 Slam ball 100/70
Run 200m
WOD
5 RFT
5 Burpee Box Overs 24/20
2 Sled Push D/B 45/25
5 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
2)Front squat
4 x 4 ascending
3) For Time
300 Dus
5 min Cap
WOD
For Time
3 - Run 400 m
30 sec Rest between Runs
3 - Row 500/450m
30 sec Rest between Rows
3 - Ski 500/450m
30 sec Rest
3 - Bike .7/.6 miles
30 sec Rest