Wed, Sept 29, 2021
WOD
2 RFT
Sled push D/B 45/25#
Run Yard 5 laps
25 Situps
Bike 1,000/900m
Sled push D/B 45/25#
Row 500/450m
25 Situps
Ski 500/450m
WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
2 RFT
Sled push D/B 45/25#
Run Yard 5 laps
25 Situps
Bike 1,000/900m
Sled push D/B 45/25#
Row 500/450m
25 Situps
Ski 500/450m
WOD
1) 4RFT
Row 20/16 cals
20 D/B One Arm Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
2) Push Jerk
6 x 3 ascending
3) 4 RFT
C2B Pullups Rx1 20, Rx2 15, Rx3 15 Pullups
HSpu Rx1 20, Rx2 15, Rx3 20/15 push-ups
WOD
1) 3 RFT
T2B Rx1 20, Rx2 15, Rx3 10
Burpee Box Overs Rx1 12, Rx3 10, Rx3 8
Run 400m
2) Backsquat
6 x 3 ascending
3) 10 min amrap
10 Pwr Cleans Rx1 155/105, Rx2 136/95 Rx3 115/75
30 Deadlift Same
Dus Rx1 100, Rx2 50, Rx3 200 singles
Bike Erg 500/450m
WOD
1) 3 RFT
12 OH squat Rx1 135/95, Rx2 115/75, Rx3 95/65
(if you can’t OH squat Pwr Snatch )
Pull the Sled Down OR Back 45/25#
S2O Rx1 50 reps, Rx2 45, Rx3 40 75/55#
2) Bench Press
3 x 15 ascending but not by more than 10# per set
3) 3 RFT
25 KB swings Rx1 80/62, Rx2 70/53, Rx3 62/44
20 GHDSU
WOD
1) 3 RFT
8 squat cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
500/450m Bike Erg
Box jump overs Rx1 12, Rx2 10, Rx3 8
2) Deadlift
5 x 4 Every 1:30
@80% 1RM
3) Skill Work
15 mins - work on something /Here is an opportunity to get better
Rope climbs, pullups, butterfly, Muscle ups, pistols, HSW, Double unders, etc
WOD
”Assault Me No More”
2 RFT
Bike 25/20 cals
Run 400m
Bike 25/20 cals
Row 500/450m
Bike 25/20 cals
Ski 500/450m
Bike 25/20 cals
After today the Assault Bike are being replaced with Erg Bikes. The old Rusties are getting retired.
WOD
1) 2RFT
20 DB Snatch alt arms Rx1 50/35, Rx2 40/25, Rx3 35/30
80 Ft DB OH Lunge - same
GHDSU Rx1 20, Rx2 18, Rx3 16
2) Push Press
5 x 4 ascending
3) 12 min amrap
Bar Mups Rx1 8, Rx2 4, Rx3 10 pullups
Pushups Rx1 20/16, Rx2 15/12, Rx3 10/8
Ski 250/225m
WOD
1)9 min Emom
Wallballs Rx1 20, Rx2 18, Rx3 16 20/14#
Box jumps same 24/20
Kb swings same 53/35#
2) Front squat
6 x 2 ascending
3) 3 RFT
10 Pwr clean Rx1 155/105, Rx2 135/95, Rx3 115/75
bar facing burpees Rx1 12,Rx2 10, Rx3 8
Row 250/225m
WOD
1) GCG #4
Triplet
9 min amrap
3 hang cleans Rx1 155/105, Rx2 135/95, 105/75
3 Hspus
3 Front squats Rx1 155/105, Rx2 135/95, Rx3 105/75
9 each movement
15 each movement
21 each movement
2) Bench Press
4 x 6 Same approx 75/80% 1RM
3) 3 RFT
Rope Climb Rx1 2 LL, Rx2 2 RC , Rx3 1 RC
25 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35
WOD
1) 11 min Amrap
15 Thruster DB Rx1 50/35, Rx2 40/25, Rx3 35/20
T2B Rx1 25, Rx2 20, Rx3 15
Dus Rx1 50, Rx2 25, Rx3 100 Singles
2)Front Squat
5 x 5 ascending
3) 2 RFT
Burpee Box Overs Rx1 20, Rx2 16, Rx3 12
Row 20/16 cals
WOD
1) 4 RFT
Bike 1/.9m
Row 500/450m
Ski 500/450m
1 min Rest
(The rest is programmed to allow for additional recovery /so you can push harder) - Take the Rest it changes the stimulus
WOD
1) 3 RFT
C2B Rx1 18, Rx2 12, Rx3 15 Pullups
8 Hang Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
8 Burpees over the Bar
2)Snatch
7,6,5,4,3,2,1 - TNG - ascending
Squat Snatch if you can
3) 5 mins ME
pushups
2 mins rest
5 mins ME
Situps
WOD
1) 3 RFT
25 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10
10 Pwr Cleans Rx1 225/175, Rx2 185/125, Rx3 155/105
2) Back Squat
6 x 3 ascending
3) Row Sprints
2 RFT
500/450m
30 sec rest
250/200m
15 sec
WOD
1) 6 min Emom
Lsit - 30 sec hold - odd min
Ski Cals Rx1 14/12 Rx2 12/10, Rx3 10/8- even min
2) Bench Press
5 x 4 ascending
3) 3 RFT
10 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65
Bar facing burpees Rx1 12, Rx2 10, Rx3 8
10 S2O - same
WOD
1) For Time
75 Wallballs
Start with 3 burpees then Every min do 3 burpees until 75 Wallballs are completed
Rx1 30/20, Rx2 20/14, Rx3 14/10
2) Front Squat
6 x 3 ascending
3) 3 RFT
20 Deadlifts Rx1 225/155, Rx2 185/125, Rx3 155/105
20 Box jump overs 24/20
WOD
1) 6 RFT
Run 200m
15/10 push-ups
Row 250/225m
20 alt forward lunges in place
Ski 250/225m
25 Dus (scale 50 singles)
Tues, Sept 7, 2021
shoulder press
1,2,3,4,5
then 5,4,3,2,1
2)3 RFT
10 S20 Rx185/125, Rx2 155/105, Rx3 135/95
ROW250:225m
3) 15 min
Snatch 1 RM
Hero WOD (Kabul 13)
Remembering the 13 service members who gave their life on 8/26/21 for their Country at the Hamid Karzia International Airport in Afghanistan.
26 Burpees
Row /Ski /Run (2,000m)
2,021m
then :
13 Rounds
8 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35
8 GHDSU
8 Box jump 24/20
8 WBs Rx1 30/20, Rx2 20/14,
WOD
1) 8 min amrap
Bar Mups Rx1 10, Rx2 5, Rx3 3 RC
10 Box over Burpees
2)Bench Press
10, 9, 8, 7, 6, 5, 4 reps
ascending
3) For Time
Ski
Damper setting Guys 10/Girls 9
Rx1 100/80, Rx2 85/68, Rx3 70/56
WOD
1) 3 RFT
15 Thrusters Rx1 135/95, Rx2 115/75, Rx3 95/65
GHDSU Rx1 25, Rx2 20, Rx3 15
2) Deadlift
5 x 5 ascending
3) For Time
75 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35