Tues, Oct 26, 2021

WOD

1) 8 min Emom

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

8 Power Snatch Rx1 155/105, Rx2 125/85, Rx3 105/70

2) 8 min amrap

C2B Pullups Rx1 12, Rx2 6, Rx3 8

Ski 150/135m

3) 8 min Emom

7 Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20

15 Single DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

Thurs, Oct 21, 2021

WOD

1) Sprint

Run

4 x 400m

1min rest in between

Score is total time

2) Backsquat- “Bottom Shelf”

Rx1 135/95, Rx2 115/75, Rx3 95/65

1 min hold in bottom

Rx1 155/105, Rx2 130/85, Rx3 105/75

:50 sec hold

Rx1 add 20#s/15#s , Rx2 add 15/10#s, Rx3 10/5#s

:40 sec hold

same

:30 sec hold

same

:20 sec hold

same

:10 sec hold

3) 5 RFT

Sled Push D/B 45/25#

Run 2 laps around Yard

WeD, Oct 20, 2021

WOD

1)

10 KB Box step ups Rx1 70/53, Rx2 62/44, Rx3 53/35 (alt)

Run 800m

20 KB goblet squat

Bike 2000/1800m

30 KB swings

Row 1,000/900m

40 KB Deadlift

Ski 1,000/900m

2 RNd

Cut distances and reps in half

TuEs, Oct 19, 2021

WOD

1) 3 RFT

10 S2O single DB Rx1 75/55, Rx2 65/45, Rx3 50/35 (alt every 5 reps)

HSW Rx1 80ft , Rx2 40ft, Rx3 Bear Crawl 80 ft

2) 2 RFT

250m

10/7 push-ups

500m

20/15 push-ups

3) Split Jerk (out of Rack)

6 x 1 ascending

mon, Oct 18, 2021

WOD

1) 6 min Emom

6 Squat Clean Rx1 165/115, Rx2 135/95, Rx3 115/75

2) OH Squat

5 x 3 ascending (if you can’t OH squat /sub Fr Squat)

3) 4 RFT

10 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105

10 Bar facing Burpees

Bike Erg 20/16 cals

Fri, Oct 15, 2021

WOD

1) Lsit holds

5 x 30 sec hold

w/1 min rest

2) Bench Press

6 x 3 all same ( 85% 1RM)

3) 3 RFT

Peg Board Rx1 2 , Rx2 1, Rx3 2 Rope climbs

Run 200m

5 Pwr Snatch Rx1 165/115, Rx2 135/95, Rx3 115/75

Thurs, Oct 14, 2021

WOD

1) 4 RFT

10 Front squat Rx1 135/95, Rx2 115/75, Rx3 95/65

Row 20/16 cals

2) Deadlift

5 x 3 ascending

3) 3 RFT

20 Pistols alt (Scale to Box if needed)

20 Situps

FR rack DB Lunges 80 ft Rx1 50/35, Rx2 40/25, Rx3 35/20

WED, Oct 13, 2021

WOD

1) 2 RFT

Run 400m

Wallballs Rx1 30, Rx2 25, Rx3 20

Bike 1,000/900m

Pushups Rx1 30/20, Rx2 25/15, Rx3 20/10

Row 500/450m

Sled Push D/B 45/25#

Ski 500/450m

Burpees Rx1 30, Rx2 25, Rx3 20

Tues, Oct 12, 2021

WOD

1) 3 RFT

T2B Rx1 20, Rx2 15, Rx3 10

Ski 250/225m

10 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65

2) Push Jerk

4 x 4 ascending

3) 3RFT

Bike 500/450m Damper setting 10/8

10 Burpees

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

Mon, Oct 11, 2021

WOD

1) 9 min Emom

Wallballs Rx1 20, Rx2 17, Rx3 14

Box jumps same

Kb swings same

2) Backsquat

5 x 5 ascending

3) 3 RFT

20 Deadlift Rx1 165/115, Rx2 135/95, Rx3 115/75

Row 500/450m

10 Pwr Clean same

Fri, Oct 8, 2021

WOD

1) 3 RFT

Sumo Hi Pull Rx1 115/75, Rx2 105/85, Rx3 95/65

Row 350/315m

Hspu Rx1 20, Rx2 10, Rx3 20/15 push-ups

2) Bench Press

4 x 4 ascending

3) Skill Work

Work on something! - 15 mins

Thurs, Oct 7, 2021

WOD

1) WZA - wkout 1

4 Rnds Rx1 8 mins, Rx2 9 mins, Rx3 10 mins

8 Burpee Box jump overs 24/20

8 Hang Pwr Snatch Rx1 115/80, Rx2 105/75, Rx3 95/65

8 Thrusters - same

2) Backsquat

4 x 4 ascending

3) 3 RFT

each round add 10 reps

10 DB step overs 24/20

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

Mon, Oct 4, 2021

WOD

1) Crazy Eights

3 RFT

8 Backsquat Rx1 225/155, Rx2 185/125, Rx3 155/105

8 KB swings

Bike Erg 800/720m

5 mins Rest

3 RFT

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

8 Burpees

Bike Erg 800/720m

2) 4 RFT

10 Pwr Cleans Rx1 165/115, Rx2 135/95, Rx3 115/75

Sled Push D/B 45/25#

GHDSUs Rx1 25, Rx2 20, Rx3 15

thurs, Sept 30, 2021

WOD

1) 3 RFT

10 squat cleans Rx1 185/125, Rx2 155/105, Rx3 125/85

20 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35

2) Front Squat

6 x 3 ascending

3) 10 min amrap

10 Deadlift Rx1 185/125, Rx2 155/105, Rx3 125/85 (guys add 30# /girls add 20# every round)

10 Box jumps Rx1 36/30, Rx2 30/24, Rx3 24/20