WED, Jan 15, 2020
WOD
Run 2 miles
5 mins
1 Rnd
Bike 1/.9
10 air squats
Row 500/450m
10 Situps
Ski 500/450m
10 Push-ups
WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
Run 2 miles
5 mins
1 Rnd
Bike 1/.9
10 air squats
Row 500/450m
10 Situps
Ski 500/450m
10 Push-ups
WOD
1) Row interval
750/675m
1 min rest
500/450m
30 sec
250/225m
2) Bench Press
1 RM
3) 3 RFT
Rope climbs Rx1 3, Rx2 2, Rx3 1
S2O Rx1 15, Rx2 12, Rx3 9
Pull-ups Rx1 15, Rx2 12, Rx3 9
Ski 250/225m
WOD
1) 8 min Emom
10 Slamballs 70/50#
Box Jumps Rx1 15, Rx2 12, Rx3 10
2) 1 RM
Clean
3) 10 min amrap
20 Pistols
T2B Rx1 15, Rx2 12, Rx3 10
15 DB Thrusters Rx1 50/35, Rx2 40/25, Rx3 24/20
WOD
1) Run 1 mile - For Time
5 mins Rest
3 RFT
Bike 1/.9 mile
10 air squats
Row 500/450m
10 Situps
Ski 500/450m
10/7 push-ups
1) 8 min Emom
Ski 15/12 cals
Pullups Rx1 12 C2B , Rx2 12 pull-ups Rx3 6
2) Shoulder Press
1 Rep Max
3) 9 min amrap
8 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
Situps 20
Bar over Burpees 8
WOD
1) 6 min emom
Wallballs/KBswings
Rx1 18, Rx2 15, Rx3 12
2) Backsquat
1 Rep Max
3) 12 min amrap
12 Pwr clean Rx1 185/125, Rx2 155/105, Rx3 135/85
Bike cals Rx1 20/16, Rx2 15/12, Rx3 12/9
WOD
1) Ski Interval
750/675m
1 min rest
500/450m
30 sec
250/225m
2) Bench Press
4 x 4
ascending (2 sec pause each rep-Bar should be 1 inch from chest
3) 2 RFT
HSW Rx1 50ft, Rx2 25ft, Rx3 50 ft crab walk (in yard)
Sled Pull D/B 45/25
Sumo Hi Pull Rx1 15, Rx2 12, Rx3 9 - 95/65#
S2O Rx1 15, Rx2 12, Rx3 9 - 95/65#
WOD
1) 9 min emom
Wallballs Rx1 16, Rx2 14, Rx3 12 30/20#
Pwr Clean Rx1 16, Rx2 14, Rx3 12 95/65
Lsit 30 sec hold
2)Backsquat
4 x 4 ascending- each rep 2 sec pause
3)3 RFT
Run 200m
15 KB swings 53/35
Row 250/225m
15 jumping air squats
OPEN GYM
6am - 10am
WOD
1) 3RFT
Backsquat Rx1 165/115, Rx2 135/85, Rx3 115/65
Row 250/225m
25 Situps
2)Deadlift
5 x 5 ascending TNG
3) 4 RFT
10 PWR Clean Rx1 135/95, Rx2 115/75, Rx3 95/55
10 Box jumps 24/20
WOD
1) 3 RFT
Row 200/180m
10 Burpees over te Rower
2 mins rest
Ski 200/180m
10 Pulls - Rx1 Bar Mups, Rx2 C2B, Rx3 Pullups
2)Bench Press
7 x 2 ascending
3)Short Tabata 5 Rnds
Bench Press Rx1 115/65, Rx2 95/55, Rx3 75/35
Rest 4 mins
DB curls alt Rx1 40/20, Rx2 35/15, Rx3 30/10
WOD
1)Open Gym
8am
and
9am
OPEN GYM
8:00am
and
9:00am
WOD
12 DAYS of Christmas
Day 1 - Rope Climb
Day 2 - Burpees
Day 3 - Air Squats
Day 4 - Kb swings 53/35
Day 5 - Hspus
Day 6- Pull-ups
Day 7 - Wallballs
Dsy 8 - Situps
Day 9 - Slamballs 70/50
Day 10- Deadlifts Rx1 225/165, Rx2 185/125, Rx3 155/105
Day 11- Hang Pwr Cl 155/105, Rx2 135/85, Rx3 115/65
Day 12- Thrusters 115/75, Rx2 95/65, Rx3 75/55
WOD
1) 8 min emom
Pull - Rx1 Ring Mups 6/4, Rx2 Bar Mups 6/4, Rx3 C2B 12
25 Situps
2) Bench Press
6 x 3 all sets same weight
2 mins rest between sets
3) 3 RFT
Ski 250/225m
HSWalk Rx1 50ft Rx2 25ft Rx3 35/25 push-ups
25 KB swings 53/35#
WOD
1) 8 min Emom
10 Fr Rack Lunges Rx1 165/115, Rx2 135/95, Rx3 115/75
Burpees over Bar Rx1 10, Rx2 8, Rx3 6
2)Front Squat
6 x 3 ascending
3) Sprint Row Intervals
For Time
750/675m
1 min rest
500/450m
30 sec rest
250/225m
WOD
1)2RFT (32,min cap)
Wallballs Rx1 35, Rx2 30, Rx3 25
Run 400m
Box Jumps Rx1 35, Rx2 30, Rx3 25
Bike 1/.9miles
KB swings Rx1 35, Rx2 30, Rx3 25
Row 500/450m
DB Cleans Rx1 35, Rx2 30, Rx3 25 35/25#
Ski 500/450m
WOD
1) 8 min Emom
25 Situps
Ski 125/110m
2) Shoulder Press
5 x 3 ascending
3) 3 RFT
Run 400m
15 OH squat Rx1 135/95, Rx2 115/75, Rx3 95/55 ( sub Fr squat for OH squat)
WOD
1) Power Clean
5 x 5
ascending TnG
2)Backsquat
6 x 4 ascending
3) “Jacob”
For Time
50 Wallballs 20/14#
40/ 32 cals Ski
30 DB Snatch 50/35 Rx2 40/25, Rx3 25/20
20 Box jump overs 24/20
15 Bar Mups Rx2 C2B Pullups/push-ups, Rx3 pull-ups/push-ups
WOD
1) Lsit
5 x 30 sec hold w/1 min rest
2) Bench Press
All sets ascending
2 x 5
2 x 4
2 x 3
2 x 2
3) For Time
15 Pwr Snatch 95/65#
Row 250/225m
12 Pwr Snatch
Row 500/450m
9 Pwr Snatch
Row 750/675m