Monday, Sept 30, 2019

WOD

1)9 min emom

1-3mins 6 Squat Cleans Rx1 165/115, Rx2 135/95, Rx3 115/75

4-6mins Box Jumps Rx1 18, Rx2 16, Rx3 14

7-9mins Bike Cals Rx1 16/12, Rx2 14/10, Rx3 12/8

2) Front squat

5 x 3 ascending

3) 10 min amrap

Run 200m

T2B Rx1 15, Rx2 12, Rx3 10

10 Power Snatch Rx1 155/105, Rx2 135/85. Rx3 115/65

THURS, SEPT 26, 2019

WOD

1)Wallball “Disaster”

Rx1 125 reps, Rx2 105 reps, Rx3 85 reps

Using a 20/14# WB do as many reps ASAP at the 1st min do One Burpee, then continue with WB on 2nd min do Two Burpees, every min add a Burpee, continue until you reach WB reps

Burpee standard = Hop and clap

2) Deadlift

5 x 4 ascending

3) 3 RFT

50 sit-ups

25 Box Jump Overs

FRI, SEPT 20, 2019

WOD

1) 9 min emom

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

Row cals Rx1 16/13, Rx2 14/11, Rx3 12/9

Lsit 30 sec hold

2)Bench Press

5 x 4 ascending

30 sec hold /set / 30 sec hold

3) Max pullups

MIN 20 pull-ups

once you come off the bar Set is done or 20 minimum

Thurs, Sept 19, 2019

WOD

1) 8 min Emom

Wallballs Rx1 17(30/20#), Rx2 14(30/20#),

Rx3 14 (20/14#)

10 Front Rack Lunges Rx1 155/105, Rx2 135/95, Rx3 115/75

2) Backsquat

Hold 30 sec/set/Hold 30 sec (Holds at top)

5 x 4 ascending

3) SLed Push Ladder

3 D/B

2 mins Rest

2 D/B

1 min Rest

1 D/B

Thurs, Sept 12, 2019

3 min emom

Wallballs Rx1 18 reps 30/20#, Rx2 18 , Rx3 15 reps 20/14#

1:30 mins Rest

3 min emom

Front Rack Lunges 115/75# Rx1 18, 95/55# Rx2 18, Rx3 15

1:30 mins Rest

3 min emom (30 sec ME)

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

2) Snatch - Technique Work

15 mins - Don’t Go Over 70% 1RM

3) 3 RFT

1 Sled Push 45/25

15/12 cals on Bike

15 Sit-ups

1 min rest

WED, Sept 11, 2019

9/11 WOD (Push Hard Remember who we are honoring with this WOD)

2,001 Run

11 Box Jumps 30/24

11 Strict Pullups

11 Thrusters 135/95 Rx2 115/75 Rx3 95/65

11 Power Cleans 185/125 Rx2 165/105, Rx3 145/85

11 Strict HSPU

11 KB Swings 80/62 Rx2 70/53, Rx3 62/44

11 Knees 2 Elbows

11 Deadlift 275/195 Rx2 245/165 Rx3 205/125

11 Push Jerks 185/125 Rx2 165/105, Rx3 145/85

2,001m Row

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