Thurs, Jan 30, 2020

WOD

1) For Time

Row 750/675m

5 Burpees Over Rower

1:30 Rest

Row 500/450m

10 Burpees Over Rower

1 min rest

Row 250/225m

15 Burpees over Rower

2) Deadlift

5 x 8 TNG

ascending

3) 5 RFT

Sled push D/B 45/25

Run 200m

Tues, Jan 28, 2020

WOD

1) For Time

50 Push-ups

2 mins

50 pull-ups

2) BB complex

2 push jerk/ 1 split / 2 Push press

6 x sets ascending

3) For Time

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

Row 500/450m

20 Pwr Snatch

Ski 500/450m

Mon, Jan 26, 2020

WOD

1) 12 min Emom

Heavy Wallballs Rx1 17, Rx2 15, Rx3 13

30/20#

Box jumps Rx1 17, Rx2 15, Rx3 13

Situps Rx1 17, Rx2 15, Rx3 13

2) Backsquat

3 sec pause in Bottom each rep

5 x 4 ascending

3) For Time

30 squat cleans Rx1 185/130, Rx2 155/105, Rx3 135/85

Fri, Jan 24, 2020

WOD

1) Row intervals

500/450m

30 sec

500/450m

30 sec

500/450m

2) Snatch Technique

15 mins

3) Bench Press

4 x 7 ascending

4) 3 RFT

Rope Climbs Rx1 3, Rx2 2, Rx3 1

Target Burpees Rx1 10, Rx2 8, Rx3 6

Tues, Jan 21, 2020

WOD

1) Shoulder Press

4 x 8 ascending

2) For Time /Ladder

60 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35

50 S2O Rx1 155/105 Rx2 135/85, Rx3 115/65

40/32 cals Row

30 HSpus

20 Rx1 Ring Mups, Rx2 Bar Mups, Rx3 C2B pullups

Mon, Jan 20, 2020

WOD

1) 5 RFT

Wallballs Rx1 20, Rx2 15, Rx3 10

10 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105

2) Backsquat

4 x 10 70%1RM all sets

3) 12 min amrap

8 Hang Cleans Rx1 165/115, Rx2 135/85, Rx3 115/75

8 Burpees Facing the Bar

Bike Rx1 18/14, Rx2 15/12 Rx3 12/10

Thurs, Jan 16, 2020

WOD

1) 6 min Emom

Lsit - 30 sec Hold

10 Pwr Clean Rx1 155/105, Rx2 135/85, Rx3 115/65 (TNG or 3 Burpees a Drop)

2) Backsquat

5 x 3 Tempo

2 sec down/2 sec in bottom/ Explode Up

3) 3 RFT

Run 200m

Sled Push D/B 45/25

15 T2B

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