Mon, Sept 9, 2019

WOD

1) 8 min Emom

Bike Cals Rx1 14/11, Rx2 12/9, Rx3 10/7

Burpee Box Over Rx1 8, Rx2 7, Rx3 6

2) Backsquat

5 x 5 ascending

3) Sprints For Time

2 x 400m

1:30 min Rest

2 x 200m

1 min Rest

2 x 100m

:30 sec Rest

FRI, SEPT 6, 2019

WOD

1) For Time

2 RFT

30 Pull-ups Rx2 25, Rx3 20

30 Push-ups Rx2 25, Rx3 20

2) Bench Press

6 x 3 Same 80% 1RM

3) 2 RFT

Sled Pull D/B 45/25

10 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65

10 Burpees Over Bar

10 Pwr Clean

Thurs, Sept 5, 2019

WOD

1) 9 min emom

Sumo Hi Pull Rx1 20, Rx2 18, Rx3 16 75/55#

Wallball Rx1 18, Rx2 16, Rx3 14

20/14#

GHDSU Rx1 16, Rx2 14, Rx3 12

2) Deadlift

6 x 3 ascending TNG

3) For Time

Bike cals Rx1 20/16, Rx2 18/14, Rx3 16/12

20 One Arm DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

Row cals Rx1 20/16 cals, Rx2 18/14, Rx2 16/12

20 DB Snatch - same

Ski cals - same

20 DB Snatch - same

Mon, Sept 2, 2019

WOD

1) Bike & Backsquat

6 sets - 1:30 to complete the Super Set. 1:30 of Rest.

Bike cals 10/8, Rx2 9/7, Rx3 8/6

Backsquat 70% 1RM

2) 2 RFT

Run 400m

7 Clusters (Squat Clean + thruster) Rx1 135/95, Rx2 115/75, Rx3 95/55

7 Bar Over Burpees

Row 500/450m

7 Clusters

7 Bar Over Burpees

Fri, Aug 30, 2019

WOD

1) 6 min emom

Row Rx1 12/10, Rx2 10/8, Rx3 8/6

LSit 30 sec hold

2)Bench Press

10,9,8,7,6.5,4,3,2,1

start 50% 1RM add 5% every set

3) DT Ladder

Every 4 mins Do 3 Rnds of

12 Deadlift Rx1 95/65, 135/95, 155/105, 185/130, 205/145 Rx2 75/45, 95/65, 115/85, 135/105, 155/125 Rx3 75/45 (6rnds- 8mins) 115/65 (6 Rnds - 8mins) 135/85

9 HPwr Clean

6 S2O

if you can’t get your 3 Rnds in time your done. You don’t have to wait once the 3 Rnds are complete

Thurs, Aug 29, 2019

WOD

1)9 min emom

6 Squat Cleans Rx1 165/115, Rx2,135/95, Rx3 115/85

10 Slamball O/S Rx1 70/50, Rx 50/30, Rx3 50/35 6 reps

Box Jump Overs 24/20 Rx1 15, Rx2 12, Rx3 10

2) Front Squat

5 x 5 ascending

3) Helen

3 RFT

400m Run

21 KBS 53/35

12 Pull-ups

Tues, Aug 27, 2019

WOD

1) BB Complex

2 Pushpress/2 Push Jerk/1 Split Jerk

6 x ascending

2) 3 RFT

Strict HSPUs Rx1 10 Reps (3” deficit), Rx2 5 reps, Rx3 10 kipping Hspus

Rope Climb Rx1 2 LegLess, Rx2 1 LL&1RC, Rx3 2 RC

Row 250/225m

3) Power Snatch

12 mins to

Work up to Heavy Double (TNG)

Mon, Aug 26, 2019

WOD

1)9 min emom

Wallballs Rx1 18, Rx2 14, Rx3 12 20/14#

leg lift WB Rx1 12, Rx2 10, Rx3 8

Twists WB Rx1 18, Rx2 14, Rx3 12

2)Backsquat/Backrack lunges

5 x 3 squats/ 6 lunges

ascending

3) 10 min amrap

Pull-ups Rx1 15 C2B, Rx2 15 chin over, Rx3 8 chin over

Box Jumps 15

Deadlift 15 Rx1 185/125, Rx2 155/105, Rx3 135/85

Fri, Aug 23, 2019

WOD

1)LSit/ GHDHold

3 x 30 sec Hold w/1 min Rest - LSit

3 x 30 sec Hold w/1 min Rest-GHD Hold

2)Bench Press

5 x 5 ascending

3) 4 RFT

Peg Board Rx1 2, Rx2 1, Rx3 2 Rope Climbs

Ski 15/12 cals

Hspu Rx1 15, Rx2 8, Rx3 15/10 push-ups

Row 15/12 cals

Thurs, Aug 22, 2019

WOD

1)8 min emom

10 Pwr Snatch Rx1 115/80, Rx2 95/65, Rx3 75/55

10 OH squat same (if can’t OH squat do Fr Squat)

2)Backsquat

5 x 5 ascending

3)3 RFT

Run 400m

Deadlift 5 TNG Rx1 275/185, Rx2 245/155, Rx2 205/135

Bar Over Burpees 5

Bk extn 15

Wed, Aug 21, 2019

WOD

1)For Time (Time Cap 45 mins)

Bike 2/1.8 miles

Wallballs Rx1 35, Rx2 30, Rx3 25

Row 1000/900m

Box Jumps Rx1 35, Rx2 30, Rx3 25

Ski 1000/900m

KB swing Rx1 35, Rx2 30, Rx3 25

Bike 1/.9 mile

Wallballs Rx1 25, Rx2 20, Rx3 15

Row 500/450m

Box Jumps Rx1 25, Rx2 20, Rx3 15

Ski 500/450m

KB swings Rx1 25,Rx2 20, Rx3 15

Tues, Aug 20, 2019

WOD

1)10 min cap

Rx1 10 Rnds, Rx2 8 Rnds, Rx3 6 Rnds

5 pullups

10/7 push-ups

15 sit-ups

2) Shoulder Press

5 x 3 - 3 sec pause above the shoulder

Once set starts bar does not touch the shoulder. Rep 2 and 3 comes below chin and hold for 3 seconds then press

3) 75/ cals For Time

Bike cals 25/20

Row cals 25/20

Ski cals 25/20

Mon, Aug 19, 2019

WOD

1)3 RFT

Run 200m

15 GHDSU

15 Bk extn

2) Backsquat/Sled Push

6 x 3 same weight then Sled D/B

Rx1 275/185, Rx2 245/155, Rx3 205/115

Sled Push 45/25, 25/empty

3) 9 min amrap

20 Deadlift Rx1 185/125, Rx2 155/105, Rx3 135/85

5 Bar facing Burpees

10 Pwr Cleans Rx1 same

5 Bar facing Burpees

Fri, Aug 16, 2019

WOD

1)6 min emom

Rope climbs Rx1 3, Rx2 2, Rx3 1

Lsits 30 sec Hold

2) Bench Press

5 x 5 Holds - ascending

Hold 2 inches above chest for 3 sec then Press

3) 10 min amrap

Ski 250/225m

Strict pull-ups Rx1 8/5 C2B, Rx2 8/5, Rx3 8 kipping pull-ups

8 DB Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20

Thurs, Aug 15, 2019

WOD

1)9 min Emom

Target Burpees Rx1 12, Rx2 10, Rx3 8

(first 3 Rnds)

Row Cals Rx1 18/15, Rx2 16/13, Rx 13/10

(Rnds 4 - 6)

Pwr Cleans Rx1 12, Rx2 10, Rx3 8 135/85#

(Rnds 7-9)

2) Deadlift

6 x 3 ascending

3) For Time

3, 6, 9, 12 reps of

DB Thrusters Rx1 50/35 Rx2 40/25, Rx3 35/20

Box Jump Overs 24/20#

Wed, Aug 14, 2019

WOD

Bike cals / Sit-ups - alternate movements every 2 mins. Keep running total of cals and reps once you hit the # below move to next station

Rx1 300/275, Rx2 275/250, Rx3 250/225

Row cals / walking lunges - alternate movements every 2 mins

Rx1 300/275, Rx2 275/250, Rx3 250/225

Ski cals / Back Extns - alternate movements every 2 mins

Rx1 300/275, Rx2 275/250, Rx3 250/225