Tues, Aug 13, 2019

1)Weighted GHD Holds

4 x 30 sec hold w/1 min rest

Rx1 35/25, Rx2 25/15, Rx3 BW

2) Shoulder Press

5 x 3 ascending (BB cannot touch your shoulders during the set once the set is started. Rep 2 and 3 must start below your nose.)

3) 12 min amrap

C2B pullups Rx1 20, Rx2 10, Rx3 10 pull-ups

10 Power Snatch TNG Rx1 95/65, Rx2 75/55, Rx3 65/45 (if u drop BB /5 Bar facing Burpees)

Bar facing Burpees Rx1 15, Rx2 10, Rx3 7

MoN, Aug 12, 2019

WOD

1) 12 min emom

Wallballs 30/20 Rx1 18, Rx2 12, Rx3 15 (20/14#)

GHDSU Rx1 18, Rx2 15, Rx3 12

Bike Rx1 18/15 cals, Rx2 15/12, Rx3 12/10

Deadlift 20 reps Rx1 225/155, Rx2 185/125, Rx3 155/105

2) Backsquat

6 x 3 ascending

3) 2 RFT

Row 250/225m

pistols Rx1 30, Rx2 16, Rx3 30 jumping lunges

Kb swings 70/53 Rx1 30, Rx2 15, Rx3 30 53/35

Fri, Aug 9, 2019

WOD

1)Lsit

5 x 30 sec w/1 min rest

2)Bench Press

7 x 2 ascending

3)Bench Tabata

Rx1 115/65, Rx2 95/55, Rx3 75/35

4) Row - Rx1 50/40 cals, Rx2 45/36, Rx3 40/32

Thurs, Aug 8, 2019

WOD

1) 3 RFT

Bike cals Rx1 20/16, Rx2 16/12, Rx3 12/10

5 Slamballs O/S Rx1 150/100,Rx2 100/70, Rx3 70/50

2) Superset

Frontsquat /Deadlift (2 Barbells)

6 x 3 ascending

3) 2 RFT

Run 400m

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

12 Bk Extns Rx1 30/20, Rx2 20/14, Rx3 10/14

18 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10

Wed, Aug 7, 2019

WOD

1) For Time Rx1 5Rnds, Rx2 4Rnds, Rx3 3Rnds

Bike Rx1 1/.9 mile, Rx2 1.1/1, Rx3 1.2/1

Rx1 5 Burpees, Rx2 6 Burpees, Rx3 7 Burpees

Row Rx1 500/450m, Rx2 550/495m, Rx3 650/585m

Rx1 Burpees Rx2 6 Burpees, Rx3 7 Burpees

Ski Rx1 500/450, Rx2 550/495, Rx3 650/585m

Rx1 5 Burpees Rx2 Burpees, Rx3 7 Burpees

Tues, Aug 6, 2019

WOD

1)3 RFT

2 Rope Climbs

10 S2O Rx1 135/95,Rx2 115/75, Rx3 95/55

Situps Rx1 40, Rx2 30, Rx3 25

2)Push Jerk

5 x 2 ascending

3) For Time

50 pull-ups

1) 6 min Emom

Row Cals Rx1 18/15, Rx2 15/12, Rx3 12/9

Burpees Over the Rower Rx1 9, Rx2 7, Rx3 5

3 mins Rest

6 min Emom

T2B Rx1 14, Rx2 11, Rx3 8

Burpees Rx1 9, Rx2 7, Rx3 5

2) Backsquat /Pwr Clean

5 x 3 ascending (Backsquat)

5 x 1 ascending (PWR CL)

then you have 1 min after set of BSquat to hit a Pwr Clean. Trying to work to Heavy triple squat and heavy Single Pwr Clean

Fri, Aug 2, 2019

WOD

1)10 min amrap

5 Burpees

10 pull-ups

15 push-ups

20 sit-ups

2)Bench Press

2 x 10 same

2 x 5 same

2 x 3 same

3)2 RFT

Row 250/225m

Ski 250/225m

Thurs, Aug 1, 2019

WOD

1) 12 min amrap

10 one arm Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

40 FT DB Front Rack Lunges

10 DB Cleans

2)Backsquat

3 x 10 ascending

3) 6 min emom

5 Squat Cleans Rx1 165/115, Rx2 135/85, Rx3 115/75

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