Thurs, Oct 22, 2020
WOD
1) 15 min amrap
WB Rx1 30, Rx2 25, Rx3 20 30/20#
DUs Rx1 100, Rx2 75, Rx3 300 singles
T2B Rx1 20, Rx2 15, Rx3 10
10 Pwr Clean Rx1 165/115, Rx2,135/95, Rx3 115/75
2) OH head Squat or Front squat
5 x 5 ascending
3) Bike Tabata
WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1) 15 min amrap
WB Rx1 30, Rx2 25, Rx3 20 30/20#
DUs Rx1 100, Rx2 75, Rx3 300 singles
T2B Rx1 20, Rx2 15, Rx3 10
10 Pwr Clean Rx1 165/115, Rx2,135/95, Rx3 115/75
2) OH head Squat or Front squat
5 x 5 ascending
3) Bike Tabata
WOD
1) For Time
2 Rnds
Bike 1/.9 mile
10 Slamballs 70/50#
then
2 Rnds
Row 750/675m
20 sandbag Lunges Rx1 70/60, Rx2 50/40, Rx3 40/30
then 3 Rnds
Ski 750/675m
20 DB S2O Rx1 50/35, Rx2 40/25, Rx3 35/20
WOD
1) 3 RFT
C2B Pullups Rx1 20, Rx2 10, Rx3 20- Pullups
pushups Rx1 25/20, Rx2 20/15, Rx3 15/10
Row 15/12 Cals
2) Pushjerk
5 x 4 ascending
3) 9 min amrap
15 Pwr Snatch Rx1 165/115, Rx2 135/85, Rx2 115/65
Dus Rx1 100, Rx2 50, Rx3 300 singles
WOD
1) 9 min emom
Box jumps 24/20 Rx1 20, Rx2 16, Rx3 12
GHDSU Rx1 18, Rx2 15, Rx3 12
Bike cals Rx1 16/13 Rx2 15/12, Rx3 14/11
2) Backsquat
10,9,8,7,6 ascending
3) 3 RFT
10 Deadlifts Rx1 315/225, Rx2 275/185, Rx3 235/165
Run 200m
WOD
1) 3 RFT
Run 200m
Rope Climbs Rx1 3, Rx2 2, Rx3 1
10 Target Burpees -for Burpees jump to pullup bar 6 inches out of reach
2) Bench Press
6 x 3 ascending 3 sec pause - 1 inch above chest
3) 2 RFT
Sumo Hi Pull Rx1 135/75, Rx2 115/75, Rx3 95/65
HSPU Rx1 15, Rx2 10, Rx3 15/10 push-ups
Row 250/225m
pushup 15/10
WOD
1) 2 RFT
10 Burpee Box Overs 24/20
15 GHDSU
20 Wallballs 30/20#
SLED push D/B 45/25#
2) OH squat or Front squat
5 x 4 ascending
3) 3 RFT
20 Deadlift Rx1 275/195, Rx2 245/165, Rx3 205/135
Dus 100 Rx2 50 Dus Rx3 300 singles
WOD
For Time (Time Cap 40 mins)
Run 1 mile
Bike 3/2.7 miles
Row 2k/1800m
Ski 2k/1800m
WOD
1) Death by KB
53/35#
start at 10 swings add 1 rep every min until you can’t complete in min
2) Shoulder Press
4 x 10 ascending
3) 3 RFT
pushups Rx1 15, Rx2 12, Rx3 10
situps 25
Ski Cals 25/20
10 Power Snatch 75/55 - TNG if u drop barbell = 5 burpees
WOD
1) 9 min Emom
10 Fr rack lunges Rx1 165/105, Rx2 135/95, Rx3 115/75
10 Pwr cleans
20 Deadlifts
2) Backsquat
5 x 3 pause in bottom 3 secs each Squat
ascending
3) 3 RFT
Run 200m
Row 250/225m
ski 250/225m
rest 1 min
WOD
1) Helen
3 RFT
Run 400m
21 KB swings
12 Pullups
2) Bench Press
4 x 10 ascending
3) GHD Holds
4 x 30 sec holds w/1 min rest
WOD
1) 3RFT
50 Wallballs
15 T2B
2) For Time
25 Thrusters Rx1 165/115, Rx2 135/95, Rx3 115/75
25 Slamballs Rx1 150/100, Rx2 100/70, Rx3 70/50
25 DB Cleans Rx1 50/35, Rx2 40/25, Rx3 35/20
3) For Time
Row 50/40 cals
WOD
1) For Time
Buy In - 50 BK extn
3 Rounds
Run 400m
Sled Push D/B 45/25#
Row 500/450m
Sled Pull D/B 45/25#
Cash Out - 50 GHDSUs
WOD
1) Every set should increase weight
3 x 3 Shoulder Press ascending
3 x 3 Push Press ascending
3 x 3 Push jerk ascending
2) 12 min amrap
Dus 50 , scale - 50 plate jumps keep hands above shoulders
Ski 250/225m
10 PowerSnatch Rx1 135/95, Rx2 115/75, Rx3 95/65
WOD
1) 4RFT
Row 250/225m
30 sec rest
Run 200m
30 sec rest
2) Pwr clean/Back squat - Super set
6 x 3/2 ascending
3) 3 RFT
10 Burpee Box jump overs 24/20
25 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
15 T2B
WOD
1) 4 RFT
Run 200m
Pullups Rx1 25, Rx2 20, Rx3 15
10 S2O Rx1 155/105, Rx2 135/95, Rx3 115/75
Bike .5/.4 mi
2) Bench Press
6 x 3 ascending
WOD
1) Topsy Turvy
5 RFT (15 min cap)
Row 15/12 cals
HSW 20 ft Rx2 Crab walks (feet first)
10 Box jump overs 24/20 Rx2 Step Overs
HSW 20 ft
2) Backsquat / Pwr clean (Super Set)
6 x 3 / 2 ascending
3) Ski Sprint
75/60 cals
WOD
1) 30 min amrap
Run 800m
Sled Push D/B 45/25#
Row 1,000/900m
Sled Drag Bkwds 200m (2 laps around turf) 45/25#
WOD
1) 9 min amrap
Ski 400/360m
Sumo Hi Pull 115/75# Rx1 20, Rx2 17, Rx3 14
2) BB complex
1 Push Press/ 1 Push Jerk / 1 Split Jerk
6 x ascending
3) 9 min amrap
Row 400/360m
20 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65 (Out of Rack)
WOD
1) 3 min Emom
10 Fr Rack Lunges Rx1 155/105, Rx2 135/95, Rx3 115/75
3 min rest
3 min Emom
5 Squat Cleans Rx1 185/125, Rx2 145/105, Rx3 125/85
2) Deadlift
5 x 5 ascending
3) 3RFT
Box over burpees Rx1 12, Rx2 9, Rx3 6
GHDSU Rx1 35, Rx2 30, Rx3 25
Power Snatch 115/75# Rx1 10, Rx2 7, Rx3 4
WOD
1) 3 RFT
Row 20/16 cals
25 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35
Ski cals 20/16 cals
2) Bench Press
7 x 4 ascending
3) 3 RFT
Rope Climbs Rx1 3, Rx2 2, Rx3 1
5 Pwr Clean Rx1 225/160, Rx2 195/125, Rx3 165/105