Wednesday, July 3, 2019
WOD
Run 800m
Sled Drag 160m 90/60
Bike 2/1.8 miles
Lunges 160m
Row 1,000/900m
75/50 pushups
Ski 1,000/900m
100 sit-ups
Tuesday, July 2, 2019
WOD
1) Shoulder Press
6 x 3 ascending
2) 3RFT
Row 500/450m
12 pullups
12 Hspus Rx2 8 Hspus, Rx3 12 push-ups
12 GHDSU
3) Pwr Snatch
12 mins - work up to Heavy Single
Monday, July 1, 2019
WOD
1) 12 min emom
12 DB Box step ups 24/20 Rx1 50/35, Rx2 40/25, Rx3 30/15
Burpees over the Box Rx1 8, Rx2 7, Rx3 6
12 DB Thrusters
2) Backsquat
5, 4, 3, 3, 4, 5 reps
ascending /descending
3) For Time
Rx1 70/56 cals, Rx2 60/48cals, Rx3 50/40 cals
4 min Cap
Friday, June 28, 2019
1) For Time
6 Rope Climbs Rx2 5 RC, Rx3 4 RC
8 man makers Rx1 35/25, Rx2 30/20, Rx3 25/15
10 TGU Rx2 8, Rx3 6
2) Bench Press
6 x 3 ascending
3) 9 min amrap
10 pushups
20 pull-ups
30 sit-ups
Thursday, June 27, 2019
WOD
1)GHD Holds
4 x 30 sec
1 min rest
2)Front Rack Lunges
7 x 8 (4 each leg)
ascending
3)For Time
Row 500/450m (1 time)
3 RFT
15 Deadlift Rx1 155/105, Rx2 135/85, Rx3 115/65
12 Hang Pwr Clean
9 Front squat
Bike .8/.7 (1 time)
Wednesday, June 26, 2019
5 RFT
Run 150m
Bike .3/.2
Row 150/125m
Ski 150/125m
15 Wallballs 20/14
15 KB swings 53/35
15 Box Jumps 24/20
Tuesday, June 25, 2019
1)8 min emom
12 Pwr Snatch Rx2 10, Rx3 8 75/55#
Handstand Walk Rx1 60 feet , Rx2 30 feet Rx3 30 sec Hold
2) Clean/Jerk
6 x 1 ascending
3) Ski sprints
2 RFT
500/450m
1 min Rest
250/225m
30 sec Rest
125/ 112m
15 sec Rest
Monday, June 24, 2019
WOD
1)6 min Emom
Walls Rx1 20, Rx2 17, Rx 14
30/20# - min 1,3,5
20/14# add 2 reps - min2,4,6
alternate mins between different Wball #/reps
2)Back squat
4 x 7 ascending
3) 3 RFT
Row 250/225m
T2B Rx1 15, Rx2 12, Rx3 9
9 Thruster Rx1 115/75, Rx2 95/55, Rx3 75/45
6 Bar Over Burpees
Friday, June 21, 2019
WOD
1)10 min emom
Rope Climbs Rx1 3, Rx2 2, Rx3 1
8 WB Leg lifts Rx1 20/14, Rx2 14/10, Rx3 14/10 (6reps)
2) Bench Press
6 x 2 ascending
3) Row Sprint
For Time
2500/2250
Thursday, July 20, 2019
WOD
1)8 min emom
Lsit 30 sec
20 Deadlift Rx1 135/95, Rx2 115/75, Rx3 95/55 (should be unbroken)
2)Backsquat
6 x 2 ascending
3) 3 Rnds
Run 2 laps around Turf
Sled Push D/B 45/25
5 mins Rest
3 Rnds
Run 200m
12 Thrusters Rx1 115/75, Rx2 95/65, Rx3 75/55
Wednesday, July 19, 2019
2RFT
Bike 1/.9 mile
30 sec rest
Row 500/450m
30 sec rest
Ski 500/450m
30 sec rest
50 Wallballs Rx2 40, Rx3 30
20/14#
30 sec rest
50 DB Snatch Rx2 40, Rx3 30
50/35#
30 sec rest
150 Dus Rx2 100 Dus Rx3 300 singles
Tuesday, June 18, 2019
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
Monday, June 17, 2019
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
Friday, June 14, 2019
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
Thursday, June 13, 2019
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
Wednesday, June 12, 2019
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
Tuesday, June 11, 2019
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
Monday, June 10, 2019
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)
Friday, June 7, 2019
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
Thursday, June 6, 2019
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