Wed, July 31, 2019

WOD

Run 1200m

50 GHDSU WB Rx1 20/14, Rx2 14/10, Rx3 BW

Bike 3/2.7 mi

50 Bk extn WB Rx1 20/14, Rx2 14/10, Rx3 BW

Row 1,500/1350m

50 Deadlifts 185/125, Rx2 155/105, Rx3 135/85 (Do sets of 10 min)

Ski 1,500/1,350m

TuEs, July 30, 2019

WOD

1) Death by KB

start at 10 reps

every min add 1 Rep 53/35

2) Shoulder Press

6 x 3 ascending

3) 3 RFT

Row 250/225m

Hspus Rx1 15, Rx2 7, Rx3 15/10 push-ups

Pwr Snatch Rx1 115/75, Rx2 95/65, Rx3 75/55

Mon, July 29, 2019

WOD

1)9 min emom

Wallballs 30/20# Rx1 17, Rx2 14, Rx3 11

GHDSU Rx1 17, Rx2 14, Rx3 11

Box Jumps Rx1 17, Rx2 14, Rx3 11

2)Backsquat

6 x 3 ascending

3) 2 RFT

Run 400m

10 Thrusters Rx1 135/95, Rx2 115/75, Rx3 95/65

Bar facing Burpees Rx1 15, Rx2 12, Rx3 9

Fri, July 26, 2019

WOD

1)8 min Emom -alternating

Muscle Ups Rx1 5/8, Rx2 2/4, Rx3 Pullups 12/8

Sumo Hi Pull 95/55 Rx1 15, Rx2 12, Rx3 9

2)Bench Press

5 x 10 ascending

3) 3 RFT

Peg Board Rx1 2, Rx2 1, Rx3 RC 2

Handstand Walk Rx1 50ft , Rx2 25 ft, Rx3 accumulate 1min Handstand Hold

Situps Rx1 50, Rx2 40, Rx3 30

Thurs, July 25, 2019

WOD

1)3 RFT

15 Burpee Box Overs

15/12 Bike Cals

2)Front Squat

5 x 3 (2 sec pause each rep)

ascending

3)10 min amrap

15 Thrusters 95/65 Rx2 12, Rx3 10

50 Dus, Rx2 25 Dus, Rx3 50 singles

Wed, July 24, 2019

WOD

1)35 min Amrap

Bike Rx1 75/60, Rx2 60/48, Rx3 50/40 cals

50 Air Squats

Row Rx1 75/60, Rx2 60/48, Rx3 50/40 cals

50 GHDSU

Ski Rx1 75/60, Rx2 60/48, Rx3 50/40 cals

50 KB swings 53/35

Tues, July 23, 2019

WOD

1)LSit

5 x 30 sec Hold

w/ 1 min rest between

2)BB complex

1 Pushpress/2 Pushjerk/1 Splitjerk

6 x ascending

3) 3 RFT

Run 200m

HSPUS Rx1 15, Rx2 10, Rx3 15/10 push-ups

Ski 250/225m

Pullups Rx1 15 C2B, Rx2 15 pull-ups, Rx3 10 pull-ups

15 Sit-ups

Mon, July 22, 2019

WOD

1)9 min Emom (alt)

30/20# Wallball Rx1 17, Rx2 14, Rx3 11

Row 17/15 cals, Rx2 14/12 cals, Rx3 11/9 cals

10 DB Pwr Cleans Rx1 50/35, Rx2 40/25, Rx3 35/20

2)Superset

5 x 6 ( BSquat 3 reps/Fsquat 3 reps)

5 x 6 Deadlift

3)6 min Emom (alt)

8 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55

8 Bar facing Burpees

fri, July 19, 2019

WOD

1)6 RFT (12 min cap)

Pullups/Push-ups/Situps

Rx1 10/20/15/30, Rx2 8/15/12/20, Rx3 5/10/8/15

2)BenchPress

6 x 4 ascending

3) 3RFT

Pegboard Rx1 2, Rx2 1, Rx3 2 RC

10 PWR Snatch Rx1 115/75, Rz2 95/65, Rx3 75/55

250/225m Row

Thur, July 18, 2019

WOD

1)6 min emom

9 Pwr Cleans + 3 Bar Over Burpees

9 Front Squats + 3 Bar Over Burpees

Rx1 165/115, Rx2,135/95, Rx3 115/75

2)Backsquat /Deadlift

4 x 3 ascending

Backsquat set of 3 then Deadlift set of 3

3) 3 RFT (10 min cap)

15 Box jumps 24/20

15 T2B

Bike cals 15/12

Wed, July 17, 2019

1) For Time

Run 800m

Bike 2/1.8 mile

Row 1,000/900m

Ski 1,000/900m

Run 600m

Bike 1.5/1.3mile

Row 750/675m

Ski 750/675m

Run 400m

Bike 1/.9

Row 500/450m

Ski 500/450m

Run 200m

Bike .5/.4

Row 250/225m

Ski 250/225m

Tues, July 16, 2019

WOD

1)5 min

Row for Max Distance

2)Push Press

5 x 5 ascending

3)9 min amrap

50 Ft Handstand Walk Rx2 25 ft Handstand Walk , Rx3 15/10 push-ups

8 Bar Muscle Ups, Rx2 8 C2B pullups, Rx3 8 pull-ups

10 Double DB Snatch Rx1 35/25, Rx2,30/20, Rx3 25/15

Mon, July 15, 2019

WOD

1)8 min Emom

10 Pwr Clean + 4 Bar Over Burpees

10 Front Squat + 4 Bar Over Burpees

Rx1 165/115, Rx2,135/85, Rx3 115/75

2)4 RFT

Sled Push D/B 45/25

Deadlift 10 Rx1 275/185, Rx2 245/165, Rx3 225/135

3) Sprint Intervals

2 x 400m

1 min rest

2 x 200m

30 sec rest

Friday, July 12, 2019

WOD

1)L SIT

5 x 30 sec hold

2)Bench Press

3 x 3 ascending

3 x 2 ascending

3) 3 RFT

HSPUs Rx1 15, Rx2 10, Rx3 15/10 push-ups

15 Sumo Hi Pull Rx1 115/75, Rx2 95/65, Rx3,75/55

15 Pwr Snatch

Dus Rx1 100, Rx2 50, Rx3 50 12” Box Jumps

Thurs, July 11,2019

WOD

1) 8 min emom

WB leg lifts Rx1 15, Rx2 12, Rx3 9

20/14#

WB Rx1 20, Rx2 17, Rx3 14

2) Deadlift

6 x 3 ascending

3) 12 min amrap

T2B Rx1 15, Rx2 12, Rx3 9

6 PWR Cleans Rx1 165/115, Rx2 135/95, Rx3 115/75

8 Front squats

10 Deadlift

Box Jump Overs Rx1 15, Rx2 12, Rx3 9

Wed, July 10,2019

WOD

For Time

Bike 1/.9mile

Row 500/450m

Ski 500/450m

25 Burpees

Bike 1/.9 mile

Row 500/450m

Ski 500/450m

25 Slamball O/S 100/70

Bike 1/.9 mile

Row 500/450m

Ski 500/450m

25 DB Thrusters 35/25

Tuesday, July 9,2019

WOD

1)6 min Emom

Pull-ups Rx1 20, Rx2 16, Rx3 12

S2O Rx1 20, Rx2 16, Rx3 12 115/80#

2)Shoulder Press

6 x 3 ascending

3)3 RFT

Rope Climb Rx1 4, Rx2 3, Rx3 2

Ski 250/225m

GHDSUs Rx1 15, Rx2 12, Rx3 10

Monday, July 8, 2019

WOD

1)9 min emom

Wallballs 20/14# Rx1 20, Rx2 16, Rx3 13

KB swings 53/35 Rx1 20, Rx2 16, Rx3 13

Box step ups w/KB Rx1 14, Rx2 12, Rx3 10

2)Deadlift

5 x 5 ascending

3) 3 RFT

Backsquat (out of Rack) 135/95 Rx1 20, Rx2 15, Rx3 10

Burpees Rx1 20, Rx2 15, Rx3 10 (feet break contact/clap above head)

Row 500/450m

ThursdaY, July 4, 2019

Happy 4th of July

WOD - Hero Combo

Row - 1776m (will be either Cash in or out with first workout)

”Jack”

10 min amrap

10 Push press Rx1 115/85, Rx2 95/65, Rx3 85/55

10 KB swings 53/35

10 Box Jumps 24/20

3 mins transition /setup

“Holleyman”

10 min amrap

5 Wallballs 20/14#

3 Hspus

1 Pwr Clean 225/155 (scale should be 90%1RM)