Tues, Feb 2, 2021

WOD

1) 6 min EMOM

S2O 95/65# Rx1 25, Rx2 20, Rx3 15

Sumo Hi Pull 95/65# Rx1 15, Rx2 12, Rx3 9

2) Push Press

5 x 2 ascending

3) For Time

1 Rope Climb

5 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 135/95

2 Rope climbs

4 Pwr cleans Rx1 205/145, Rx2 175/115, Rx3 155/ 105

3 Rope Climbs

3 Pwr Cleans Rx1 225/165, Rx3 195/135, Rx3 175/115

4 Rope climbs

2 Pwr Cleans Rx1 245/180, Rx2 215/155, Rx3 195/135

5 Rope climbs

1 Pwr Clean Rx1 265/195, Rx2 235/170, Rx3 215/155

Mon, Feb 1, 2021

WOD

1) Valor wkout #3 (individualized)

12 Min total time

3 min ME

Backsquat Rx1 185/125, Rx2 155/105, Rx3 115/75

then:

50 WB 20/14#

then:

Amrap of

15 Burpees

25 Pullups

15 Burpees

2) Building your Aerobic Base

Row

15 min - put the damper on 6, pace should be 70%ish ..You want a pace that you can maintain they all 15 mins..Your score is ur pace and meters

Fri, Jan 29, 2021

WOD

1) 4 RFT

Ski 300/270m

10 Bar Mups Rx2 10 C2B/10 push-ups Rx3 10 Pullups /10 push-ups

2) Bench Press

6x 3 tempo 3/2/3

3) 21, 15, 9 reps of

DB Cleans Rx1 50/35, Rx2 40/25, Rx3 35/20

HSPUS Rx1 Strict, Rx2 Kipping, Rx3 Push-ups

Thurs, Jan 28, 2021

WOD

1) 5 min Emom

6 squat cleans

Rx1 205/145, Rx2 165/115, Rx3 135/95

2) Front squat

tempo 3/2/3 (3 sec down/2sec in bottom/3 sec up)

5 x3 ascending

3) 3 RFT

Run 200m

10 Oh squats Rx1 165/115, Rx2 135/95, Rx3 115/75 (sub Front squat )

Tues, Jan 26, 2021

WOD

1) 6 min Emom

Strict Pullups Rx1 10/7, Rx2 8/5, Rx3 5 jump Pullups w/3 sec hold on way down

GHDSU Rx1 20, Rx2 17, Rx3 14

2) Push Press/Push jerk

6 x 2/2 ascending

3) DT w/a twist

5 Rnds

12 DL Rx1 155/105, Rx2 135/95, Rx3 115/75

9 H.Cleans - same

6 S2O - same

10 T2B Rx2 8, Rx3 6

Mon, Jan 25, 2021

WOD

1) 6 min Emom

Wallballs Rx1 20, Rx2 17, Rx3 14

Target Burpees Rx1 12, Rx2 10, Rx3 8

2) Backsquat

6 x 4 ascending

3) 3 RFT

shuttle 25m - must touch ground at each turn

Slamball 70/50# carry to 25m

15 Box step overs 24/20# - throw Slamball over Box then step over Box. Slamball can hit box, cannot jump but can touch box with hands, both feet have to touch box

Slamball carry 25m

Thurs, Jan 21, 2021

WOD

1) 3 RFT

Run 200m

20 GHDSU

10 C/J Rx1 165/110, Rx2 135/95, Rx3 115/75

2) Snatch Grip Deadlift

5 x 5 ascending

3) 8 min amrap

80 Ft HSW , Rx2 40 ft HSW, 80 ft crab walk

10 Slamballs Rx1 150/100, Rx2 100/70, Rx3 70/50

WED, JAN 20, 2021

WOD

For Time

5 Rnds

Bike .5/.4

Wallballs 20/14#
Rx1 30, Rx2 25, Rx3 20

5 Rnds

Row 250/225m

Kb swings 53/35#

Rx1 30, Rx25, Rx3 20

5 Rnds

Ski 250/225m

One arm DB Snatch 50/35, 40/25, 35/20

Rx1 30, Rx2 25, Rx3 20

Tues, Jan 19, 2021

WOD

1) 3 RFT

8 Hang Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65

DUS Rx1 100, Rx2 50, Rx3 300 singles

HSpus Rx1 15, Rx2 8, Rx3 15/10 push-ups

2) Split Jerk

7 X 1 ascending

3) 3 RFT

Ski 400/360m

15 C2B Pullups Rx2 15 Pullups , Rx3 10 Pullups

Mon, Jan 18, 2021

WOD

1) The Landry

5 Rnds

Run 2 laps around Turf

Sled Push D/B 45/25# (5am -8am classes 75/45#..even out those Morning butter sleds)

athlete has to run into Box to get Time

2) Backsquat

5 x 3 - pause in bottom 2 sec

3) For Time

2Rnds

Row 300/240m

Burpees over Rower Rx1 12, Rx2 10, Rx3 8

then

2 Rnds

8 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 135/95

Burpees over Bar Rx1 12, Rx2 10, Rx3 8

Fri, Jan 15, 2021

WOD

1) 4 X E2MOM

Rx1 4/2 LL Rope Clinbs, Rx2 2/1 LL Rope climbs & 3 Rope Climbd, Rx3 5 Rope climbs

2) Bench Press

20 reps @60%
15 reps @65%
10 reps @70%

3) Accessory Work

superset - DB

skull crusher / curls 3 x 12 reps

then

Kickbacks / bent over rows 3 x 12 reps

Thurs, Jan 14, 2021

WOD

1) Backsquat

20 reps @60%
15 reps @65%
10 reps @70%

2) Snatch

15 mins hit a heavy single

3) 3 RFT

Run 400m

20 GHDSU

20 Box jumps 24/20”

10 Deadlift Rx1 275/195, Rx2 245/165, Rx3 225/155

TUES,Jan 12, 2021

WOD

1) 3 RFT

Hspus Rx1 10 - strict, Rx2 10, Rx3 20/15 push-ups

Bar Mups Rx1 8, Rx2 4, Rx3 10 C2B Pullups

Burpees over Box Rx1 12, Rx2 10, Rx3 8

2) Push Press

2 x 4 same

2 x 3 same

2 x 2 same

3) Row sprints

3 x 500/450m

1 min rest between

Mon, Jan 11,2021

WOD

1) 3 min ME

Wallballs Rx1 30/20, Rx2/3 20/14#

2 mins rest

3 min ME

Deadlift TnG Rx1 185/125, Rx2 155/110 Rx3 135/85

2) Backsquat

2 x 4 - same

2 x 3 - same

2 x 2 - same

3) 9 min amrap

10 Oh squats Rx1 185/125, Rx2 135/95, Rx3 95/65 Front Squat as sub

Dus Rx1 150, Rx2 100, Rx3 300 singles

Fri, Jan 8,2021

WOD

1) ME - one set or minimum of 20 reps

Pullups - set is over when athlete drops off bar. (20 min

Pushups - set is over when athlete pause in bottom

Sit-ups - set is over when athlete pauses in top or bottom

2) Bench Press

6 x 3 ascending

3) For Time

Ski Cals 100/80

Wed, Jan 6, 2021

WOD

1) 2 RFT

Bike 1/.9mile

5 Slamball O/S then Bear Hug 40ft

Rx1 150/100, Rx2 100/70, Rx3 70/50

5 Slamball O/S then Bear Hug 40ft

Row 750/675m

Slamball - same as above

Ski 750/675m

Slamball - same as above