Thurs, June 4, 2020
WOD
1) 4 RFT
Bike 15/12 Cals
10 Slamballs Rx2 8, Rx3 6 100/70#
2) Deadlift
6 x 3 ascending
3) For Time
15 Backsquat Rx1 185/125, Rx2 155/105, Rx3 135/85
10 Burpees
12 Backsquat
7 Burpees
9 Backsquat
4 Burpees
WORKOUT OF THE DAY
CHUCK
FITNESS
1) 4 RFT
Bike 15/12 Cals
10 Slamballs Rx2 8, Rx3 6 100/70#
2) Deadlift
6 x 3 ascending
3) For Time
15 Backsquat Rx1 185/125, Rx2 155/105, Rx3 135/85
10 Burpees
12 Backsquat
7 Burpees
9 Backsquat
4 Burpees
WOD
1) For Time
50 Air Squats
2 Rounds
50 BK extn
Run 800m
then right into
50 air squats
2 Rounds
Bike 2/1.8 miles
25 WB Leg lifts 20/14#
WOD
1) Shoulder Press
5 x 4
2) 3 RFT
20 One Arm DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/30
12 Burpee Box Overs 24/20
Ski 20/16 cals
3) 3 RFT
Pullups Rx1 20, Rx2 16. Rx3 12
Pushups Rx1 20/15, Rx2 16/12, Rx3 12/8
1) Front Squat
5 x 3 ascending
2) 9 min emom
8 Front Rack Lunges Rx1 155/115, Rx2 135/95, Rx3 115/75
GHDSU Rx1 18, Rx2 15, Rx3 12
8 Pwr Cleans same weight
3) 2 RFT
Run 400m
25 Wallballs Rx1 30/20, Rx2 20/14, Rx3 20 Wallballs 20/14
25 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35
(Run entire group thru this wkout/every athlete should have own WB and KB)
1) Bench Press
6 x 4 ascending
2) Strict Pullups - For Time
40/32
scale - jump into pullup
3) 2 RFT
Row 250/225m
10 Pushpress Rx1 135/95, Rx2 115/75. Rx3 85/65
1 min rest
2 RFT
Ski 250/225m
5 Power Snatch - Same weights
1)Backsquat
5 x 3 ascending
2) 4 RFT
Sled Push D/B 45/25#
T2B Rx1 15, Rx2 12, Rx3 9
3) For Time
Ski cals 50/40
1)3RFT
Run 400m
Box jumps 24/20
Rx1 30, Rx2 25, Rx3 20
Bike 1/.9 mile
Wallballs 20/14
Rx1 30, Rx2 25, Rx3 20
Ski 500/450m
Kb swings 53/35
Rx1 30, Rx2 25, Rx3?20
Row 500/450m
5 Burpees ( Everyone does 5)
1) Pushpress /GHDSU
Superset
Pushpress 6 x 3 ascending
GHDSU Rx1 25 Rx2 20, Rx3 15
2) 4 RFT
Row 25/20 cals
10 Slamballs 100/70
Then 1 rep max C&J
Time Cap 16 mins
1) For Time
Sprint Work
2 x Run 400m
w/ 1 min rest between
2 x Row 500m
w/ 1 min rest between
2 x Ski 500m
2) Super Set
6 x 3,Bench Press/ 1 Pwr Snatch
ascending
1)4 RFT
Sled Push D/B 45/25
Run 200m
2)Superset Backsquat / Pwr clean
Backsquat 7 x 3 ascending
Pwr Clean 7 x 1 ascending
1) For Time
Run 800m
25 Deadlift 135/95
25 KB swing 53/35
25 sit-ups
Bike 2/1.8 mi
25 Deadlift 135/95
25 KB swing 53/35
25 sit-ups
Row 1000/900m
25 Deadlift 135/95
25 KB swing 53/35
25 sit-ups
Ski 1000/900m
25 Deadlift 135/95
25 KB swing 53/35
25 sit-ups
1) For Time (1st wkout Boxes 1-5/3rd wkout Boxes 6-10)
25 GHDSU - Cash In
3 RFT
9 Pwr Snatch Rx1 115/75, Rx2 95/65, Rx3 75/55 (have to at least do in sets of 3)
9 Burpee Box jump overs 24/20
25 GHDSU - Cash Out
2) For Time (1st wkout Boxes 6-10/2nd wkout Boxes 1-5)
Rx1 25 Bar Mups, Rx2 35 C2B, Rx3 35 Pull-ups
3) BB complex (2nd wkout Boxes 6-10/3rd wkout Boxes 1-5)
2 Pushpress / 1 Pushjerk/ 1 Split
6 x ascending
1) For Time (1st movement for Boxes 6-10) (2nd movement for Boxes 1-5)
50 Wallballs
2)5 min Emom(1st movement for Boxes1-5) (3rd movement Boxes 6-10)
5 Squat Cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
3) Backsquat (2nd movement for Boxes 6/10) (3rd movement for Boxes 1-5)
5 x 5 ascending
WOD
1) 3 RFT
12 sumo Hi pull (TNG)
Rx1 115/80, Rx2 95/65, Rx3 75/55
12 Box jumps 24/20
Hspus Rx1 12, Rx2 6, Rx3 12/9 push-ups
2) Bench Press
10, 8, 6, 4, 2
ascending
3) 12 min amrap
10 Oh squats Rx1 135/95, Rx2 95/55, Rx3 2 min Oh hold cumulative 135/95
Handstand walk Rx1 60ft, Rx2 30ft, Rx3 3 min Handstand hold cumulative
S2O Rx1 20, Rx2 15, Rx3 10 135/95
WOD
1) 3 x 3 min EMOM
6/4 Pwr Snatch/ Bar Over Burpee Rx1 155/110, Rx2 135/95, Rx3 115/75
1 min rest
10/4 Pwr Clean/ Bar Over Burpee Same as above
1 min rest
5/4 Thruster/Bar Over Burpee Same as above
2) Backsquat
Reps of :
10, 8, 6, 4, 2
ascending (5 sets ie set 1 = 10 reps, set 2 = 8 reps)
3) 2 RFT
50 situps Rx2 40, Rx3 30
Run 200m
30 sec rest
Row 250/225m
30 sec rest
WOD
1) 2 RFT
Plank accumulate 1 min hold
Run 400m
25 DB Deadlift Rx1 50/35, Rx2 40/25, Rx3 35/20
Row 500/450m
25 DB Pwr Clean
Bike 1/.9 mile
25 DB Snatch
Ski 500/450m
Lsit accumulate 1 min hold
WOD
1) 5 min Emom
KB swing 53/35# Rx1 20, Rx2 18, Rx3 16
2) Shoulder Press
5 x 4 ascending
3) 3 RFT
Ski 250/225m
8 Burpees
12/9 Push-ups
12 pull-ups
WOD
1)9 min amrap
Box Jumps Rx1 18, Rx2 16, Rx3 14
Wallballs Rx1 20, Rx2 16, Rx3 14
GHDSu Rx1 16, Rx2 14, RX 3 12
2) Backsquat
5 x 4 ascending
3) 3 RFT
10 Slamball 100/70
Bike 25/20 cals
WOD
1) For Time
5 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 135/85
1 Rope Climb
4 Pwr Cleans Rx1 225/145, Rx2 175/125, Rx3 145/95
2 Rope climbs
3 Pwr Cleans Rx1 245/175, Rx2 195/145, Rx3 155/105
3 Rope climbs
2 Pwr Cleans Rx1 265/195, Rx2 215/165, Rx3 165/115
2 Rope climbs
1 Pwr Clean Rx1 275/205, Rx2 225/175, Rx3 185/125
1 Rope climbs
2) Bench Press
5 x 5 80% 1RM
3) 9 min amrap
15 Pwr Snatch 75/55
50 Dus
WOD
1) 8 min Emom
Backsquat Rx1 15, Rx2 12, Rx3 9 135/95
Box jumps Rx1 20, Rx2 15, Rx3 10
2) Deadlift
5 x 5 all sets @ 75% 1RM
3) 3 RFT
Run 200m
5 Burpees
15 GHDSU
15 BK extn