Mon, FEB 15, 2021
WOD
1) 8 min Emom
6 squat cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
10front Rack lunges
2) Backsquat
8,7,6,5,4
ascending
3) 3 RFT
Run 400m
1 Sled Push D/B
15 Box jumps 24/20
15 Kb swings 70/53#
15 GHDSUs
WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1) 8 min Emom
6 squat cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
10front Rack lunges
2) Backsquat
8,7,6,5,4
ascending
3) 3 RFT
Run 400m
1 Sled Push D/B
15 Box jumps 24/20
15 Kb swings 70/53#
15 GHDSUs
WOD
1) Bench Press
6 x 6 ascending
2) Fight Gone Bad
we will partner on this wkout and one partner will keep score for the other. Each rep is a point
Max reps in 17 mins
1 min Box jumps 24/20
1 min Push Press 75/55#
1 min Wallballs 20/14#
1 min Sumo Hi Pulls 75/55#
1 min Row cals
1 min Rest
WOD
1) E2MOM
5 x every set add 10# and subtract 2 reps
12 Pwr cleans Rx1 185/125, Rx2 145/100, Rx3 115/75
2) Deadlift
6 x 6 ascending -TNG(work grip strength)
3) 3 RFT (Be Explosive)
KB swings 70/53# Rx1 15, Rx2 12, Rx3 9
Box jumps 34/28” Rx1 10, Rx2 8, Rx3 6
34 = 30” Box w/2 45# plates
28 = 24” ^^
WOD
1) For Time
50 situps
4 RFT
Run 400m
Sled Push D/B 45/25 #
Bkwds Run 400m
50 sit-ups
WOD
1) 9 min EMOM
Sumo Hi Pull 95/65# Rx1 15, Rx2 12, Rx3 9
Devil Press DB 35/25 Rx1 12, Rx2 10, Rx3 8
Wallball leg raises 20/14# Rx1 12, Rx2 10, Rx3 8
2) Power Snatch
6 x 3 (TNG) ascending
3) For Time
3 RFT
Row 250/225m
8 Burpees over Rower
1 min rest Rx2 1:30 min rest Rx3 2 min
2 RFT
Ski 250/225m
8 Burpees
30 sec rest Rx2 1min, Rx3 1:30min
Run 400m
8 Burpees
7 min AMRAP:
9 HSPU
31 Dubs
-2min Rest-
7 min AMRAP:
9 Thrusters
31 Deadlift
-2 min Reat-
7 min AMRAP:
9 Bike Cal
31 Air Squats
2) Back Squats
5x 4 ascending
WOD
1) Death by Pullups
Start at Rx10, Rx2 5 Rx3 1
Every min add Rx1 3, Rx2 2, Rx3 1,
Go till you can’t finish in that min
2) Bench Press
5 x 3 - 1 1/4 bench ascending
3) 5 RFT
Ski 10/8 cals
10/7 push-ups
5 DB Devil press Rx1 50/35, Rx2 40/25, Rx3 35/20
WOD
1) 9 min Emom
GHDSU Rx1 20, Rx2 17, Rx3 14
6 Squat Cleans Rx1 185/125, Rx2 155/105, Rx3 135/95
25 Deadlift - same as above
2) Backsquat
5 x 3 - 1 1/4 squats
3) For Time
50/40 cals - Bike
50/40 cals - Row
50/40 cals - Ski
WOD
1) 3RFT
Bike .5/.4 mile
5 Burpees
5 Wallballs 20/14#
Row 300/270m
5 Burpees
5 Kb swings 53/35#
Ski 300/270m
5 Burpees
5 Box jumps 24/20
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
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
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
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 )
WOD (35 min cap)
Terrible twos
Run 2 miles
Row 2/1.8k
200 Dus (scale 3 to 1 singles)
Bike 2/1.8 miles
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
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
WOD
1) 6 min emom - alternate movements
30 sec Lsit hold
30 sec of TGU Rx1 45/35BB, R2 50/35DB, Rx3 35/20DB
2) Bench Press
5 x 5 ascending
3) 4 RFT
Row 500/450m
Sled pull 25/empty D or B
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
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
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