Thurs, July 2, 2020
WOD
1) For Time
250 sit-ups
2) Backsquat
3 x 15 same
3)
10 Prw Clean
20 Pistols
20/16 Bike cals
WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1) For Time
250 sit-ups
2) Backsquat
3 x 15 same
3)
10 Prw Clean
20 Pistols
20/16 Bike cals
WOD
Terrible Twos
Run 2 miles
200 Dus ( scale to 400 singles)
2k Row
WOD
1) For Time
Row 500/450m
30 Kb Swings 53/35
Ski 500/450m
30 KB swings 53/35
2) Pushpress
6 x 3 ascending
3) 12 min amrap
Each Round add 2 reps
Hspus Rx1 10, Rx2 5, Rx3 push-ups 10/7
20 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
WOD
1) 9 min EMOM
Wallballs - Use 30/20# Rx1 15, Rx2 12, Rx3 10
GHDSU Rx1 15, Rx2 12, Rx3 10
TNG Squat Cleans - 6 Reps Rx1 165/110, Rx2 135/95, Rx3 115/75 - if u drop Bbell 5 burpees
2) Backsquat
6 x 3 ascending
3) SLED Buffet
Sled Push D/B 45/25 at every cone do Rx1 5 burpees Rx2 4 burps, Rx3 3
Sled Push D/B 45/25 (Press the Sled = shoulders are touching poles then extend ur arms) between every cone Rx1 5, Rx2 4, Rx3 3
Sled Push D/B 45/25 at every cone but first cone ..backpedal to previous cone the run back to sled and continuing pushing
Regular Sled Push D/B 45/25
WOD
1) 3 RFT
12 Pullups
6 Hang Cleans Rx1 155/110 Rx2 135/95, Rx3 115/75
9 S2O - same
2) Bench Press
5 x 5 ascending
3) 2 RFT
Run 200m
Row 250/225m
Ski 250/225m
WOD
1) 3,RFT
Row 500/450m
15 KB swings 70/53
15 Box jumps 24/20
2) Deadlift
5 x 5 ascending
3) Snatch
work up to a heavy Single
Full snatch - if u cant Pwr Snatch
WOD
1) For Time
Run 800m
2 Sled Push D/B 45/25
Bike 2/1.8 mi
2 Sled Push
Row 1000/900m
2 Sled Push
Ski 1000/900m
2 Sled Push
WOD
1) 6 min Emom
Rope Climbs Rx1 3, Rx2 2, Rx3 1
Hspus Rx1 15, Rx2 8, Rx3 15/10
2) Shoulder Press/Pushpress
5 x 3/1 ascending
3) 4 RFT
10 Power Snatch Rx1 115/75, Rx2 95/65 Rx3 75/55
5 Bar Over Burpees
15 C & J - same2
WOD
1) 9 min Emom
T2B Rx1 15, Rx2 12, Rx3 10
WB Rx1 18, Rx2 15, Rx3 12 30/20#
Bk extn Rx1 18, Rx2 15, Rx3 12
2) Backsquat
10 reps - same
2 x 3 ascending
10 reps -,same
3) 3 RFT
Row 250/225m
20 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/55 (cannot drop every rep/ min set 5 TnG )
Ski 250/225m
WOD
1) 12 mins Technique Work
C / J - Don’t Go over 50% 1RM
2) Bench Press
1 1/4 Press (1/4 = elbow is even with shoulder on press)
6 x 3 ascending
3) For Time
Row 500/450m - Cash In
10 Pullups
10/7 pushups
10 Sit-ups
Rx 1, 5 rounds, Rx2 4 rounds, Rx3 3 rounds
Row 500/450m - Cash Out
WOD
1) 3 RFT
10 Backrack Forward lunges Rx1 165/115, Rx2 135/95, Rx3 115/75 (take from ground)
5 Burpees Over Bar
10 Deadlifts - same
5 Burpees Over Bar
2)Backsquat
6 x 3 1 1/4 squats - ascending
3) 2 RFT
Sled Push D/B 45/25#
Run 200m
20 D/B One Arm Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
WOD “Run It Back”
Time Cap - 45 mins
3 RFT
Run 400m
Box Jumps 24/20
Rx1 30, Rx2 25, Rx3 20
Bike 1/.8mi
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
WOD
1) Row - For Time
1,500/1,350m
2) Superset
6 x Strict Pullups/Shoulder Press
Rx1 10/7pullups - 5 shoulder Press
Rx2 7/4 Pullups - 5 shoulder Press
Rx3 10 Kipping Pullups - 5 shoulder Press
Shoulder Press - Same weight for all sets
3) Pwr Snatch
15 mins - Wouk up time Heavy Single
WOD
1) 8 min EMOM
Wallballs Rx1 7/5/7, Rx2 6/4/6, Rx3 5/3/5
WB/Burpee/WB
5 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 135/85
2) Front squat
5 x 4 ascending
3) 3 RFT
Run 400m
25 situps
25 Deadlift Rx1 185/125, Rx2 155/105, Rx3 135/85
1) 3 RFT
Sled Pull D/B 25/empty
200m Waiter Walk Rx1 45/35. Rx2 35/25. Rx3 25/15
10 Burpees
2) Bench Press
6 x 2 ascending
3) Accessory Work - DBs
3 x Super Set
10 alt Curls Rx1 50/30, Rx2 40/20 Rx3 35/15
10 alt Seated (Bench) Shoulder Press - Rx1 60/35, Rx2 50/25, Rx3 40/20
20 Kickbacks (tricep) Rx1 25/15, Rx2 20/10 , Rx3 14 reps 20/10
WOD
1) For Time
50 Box jumps 24/20
50 Sit-ups (Not GHD)
50 Bk Extn
25 Box jumps 24/20
25 Sit-ups
25 Bk extn
2) Backsquat
6 x 2 ascending
3) For Time
Run 1 mile
WOD
3RFT
Run 400m
5 Burpees
Bike .8/.7 mile
5 Burpees
Row 500/450m
5 Burpees
Ski 500/450m
5 Burpees
1) 18 min amrap
Pullups Rx1 30, Rx2,25, Rx3 20
30 KB swings Rx1 70/53, Rx2,62/44, Rx3 53/35
Row 500/450m
2) BB complex
6 c ascending
1 Split jerk/3 Push jerk
1) 9 min Emom
Wallball Rx1 18, Rx2,15, Rx3 12 20/14#
GHDSU Rx1 16, Rx2 14, Rx3 12
Ski Cals 14/11, 12/9, 10/8
2) Backsquat
2 x 5 same
ascend
2 x 4 same
ascend
2,x 3 same
3) 3 RFT
5 Pwr cleans Rx1 185/125, Rx2 155/105 Rx3 135/85
Hspus Rx1 10, Rx2 7, Rx3 Push-up 10/7
5 Burpee Box Jump Overs 24/20
WOD
Round 1
Run 400m; Row 500/450m; Ski 500/450m
Rest 1 min between
Run 200m; Row 250/225m; Ski 250/225m
Rest 30 sec between
2) Bench Press
6 x 4 ascending
3) Bench Tabata
8 Rounds
20 sec work/10 sec Rest
Rx1 115/75, Rx2 95/55, Rx3 75/45