Thurs, Feb 27, 2020

WOD

8 min emom

10 Front rack lunges Rx1 185/125, Rx2 155/105, Rx3 135/85

15 GHDSUs

2) Backsquat

3 x 12 65% 1RM - all sets

3) Ski intervals

For Time

750/675m

1 min rest

500/450m

30 sec rest

250/225m

Mon, Feb 26, 2020

WOD

For Time

Bike 5/4.5 miles

10 Turkish Getups Rx1 45/35 BB, Rx2 50/35 DB, Rx3 40/25

Row 2,000/1,800m

10 Manmakers Rx1 50/35, Rx2 40/25, Rx3 35/20

Ski 2,000/1,800m

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

Tues, Feb 25, 2020

WOD

1) Power Snatch

6 x 3 TNG ascending

2)Shoulder Press

DB - Seated, back against wall, Press at Same time

5 x 5 ascending

3) For Time

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

25/ 20 push-ups

25 sumo hi pull w/KB

25 HSPUs

15 same movements as above

15/12 push-ups

5 same movements as above

5/4 push-ups

Mon, Feb 24, 2020

WOD

1) 4 Rnds For Time

25 situps/ 30 sec plank

2) Backsquat

4 x 7 ascending

3) For Time

50 Wallballs 20/14#

40 cals Ski

30 One Arm DB Snatch 50/35#

20 Box jump overs 30/24”

15/12 Rx1 Bar Muscle ups, Rx2 C2B pullups, Rx3 pull-ups

Wed, FEB 19, 2020

WOD

For Time

Sled Push D/B 45/25

Run 800m

Sled Push D/B 45/25

35 Wallballs 20/14

Bike 2/1.8 miles

35 Wallballs

35 Box jumps 24/20

Ski 1,000/900m

35 Box jumps

35 KB swings 53/35

Row 1,000/900m

35 KB swings

Tues, Feb 18, 2020

WOD

1) Situps

150 for Time ( 4 min cap)

2) Shoulder Press

5 x 3 ascending

3) 3 RFT

15 pull-ups Rx1 C2B, Rx2 chin over, Rx3 10 pull-ups

15 KB swings Rx1 80/62#, Rx2 70/53, Rx3 62/45

Ski Rx1 15/12cals

Mon, Feb 17, 2020

WOD

1) 5RNDs

5 Pwr Cleans 135/95 (TNG)

5 Bar facing Burpees

Rx1 30 sec Rest, Rx2 45 sec Rest , Rx3 1 min

3 mins Rest then

5 Pwr Snatch 135/95

5 Bar Facing Burpees

Rx2 4/4, Rx3 3/3 - 1 min rest between Rnds

2) Squat Complex

OH Sq/Fr Sq/Bk Sq

4 x 9 (3 of each) (40%, 60%, 80% of 1RMBSq) all sets same.

3) Bike

75/60 cals - 6 min cap

FRI, FEB 14, 2020

WOD

1) 3 RFT

T2B Rx1 20, Rx2 15, Rx3 10

S2O 135/95# Rx1 15, Rx2 10,Rx3 6

Row 250/225m

2) Bench Press

4 x 10/ 4 x 2

do a set of 10 reps at 65% then change weight and right into set of 2 reps at 80%

3) 8 min amrap

Pull sled D/B 25/Empty

MON, FEB 10, 2020

WOD

1) 8 min Emom

WAllballs Rx1 20, Rx2 17, Rx3 14

”Layup” Box Jump Overs Rx1 14, Rx2,12, Rx3 10 24/20”

Take Two steps- Left step/jump off Right

Right Step /Jump off Left

2) Backsquat

4 x 3 - each rep pause in bottom for 10 sec. Ascending

3) Isabel

30 Snatches For Time 135/95

Tues, Feb 4, 2020

WOD

1)GHD Hold

5 x 30 sec hold (arms extended in a Bench Press position) - No weight

1 min rest

2) Shoulder Press

7 x 3 ascending

3) 3RFT

20 pull-ups Rx2 15 , Rx3 10

10 Clean/Jerk Rx1 135/95, Rx2 115/75, Rx3 95/55

Ski 250/225m

Mon, Feb 3, 2020

WOD

1) Death By EMOM alt movements until you cannot complete reps

Wallballs Rx1 +2 every Round, Rx2 alternate between +1 on odd Rounds and +2 even Rounds, Rx3 +1 every Round

Target Burpees - Same as Above

2) Backsquat

7 x 3 ascending

3) Bike Tabata - Max Calories