Fri, Jan 9, 2020

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

Thurs, Jan 9, 2020

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


Tues, Jan 7, 2020

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

Mon, Jan 6, 2020

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

FRI, Jan 3, 2020

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#

Thurs, Jan 2, 2020

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

Fri, Dec 27, 2019

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

Mon, Dec 23, 2019

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

Fri, Dec 20, 2019

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#

Thurs, Dec 19, 2019

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

WED, Dec 18, 2019

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

Mon, Dec 16, 2019

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