Thurs, Jan 20, 2022

WOD

1) 8 min Emom

6 squat cleans Rx1 165/115, Rx2 135/95, Rx3 115/75

10 Fr rack lunges

2) Backsquat

3 x 10 same 70% 1RM

3) 3 RFT

6 Pwr Cleans Rx1 225/160, Rx2 185/130, Rx3 155/105

100 Dus Rx2 50 Dus, Rx3 200 singles

20 GHDSU

Tues, Jan 18, 2022

WOD

1) 6 min Emom

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

10 hang Pwr Snatch

2) Push jerk

5 x 4 ascending (before every set 10/5 push-ups)

3) 3 RFT

Ski 250/225m

20 alt DB One arm snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

10 Burpees

Wed, Jan 12, 2022

WOD

Chasing 500 (35 min cap)

For Time
Bike /Row/Ski

Switching machines every 5 mins. Coaches take total for athlete every switch to do math.

When athlete reaches 500/450 total cals they are finished

Mon, Jan 10, 2022

WOD

1) 3 RFT

10 DB cleans Rx1 50/35, Rx2 40/25, Rx3 35/20

20 DB Step ups - Both DB however u wanna hold

Bike 1,000/900m

2) Deadlift

5 x 8 ascending

3) 2 RFT

25 T2B

25 Wallballs 20/14#

25 GHDSU

25 KB swings 53/35

Fri, Jan 7, 2022

1) For Time

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

Start the workout with 3 Bar facing Burpees then Every min 3 bar facing burpees until the S2O are done

2)Bench Press

5 x 3 same 85%1RM

3) For Time

Row 1,250/1,125m

Ski 1,250/1,125m

Tues, Jan 4, 2022

WOD

1) 4 RFT
Ski 250/225m

5 Pwr Snatch Rx1 155/105, Rx2 135/95, Rx3 115/75

2) BB Complex

5 x Push Jerk/Push Press/ Split Jerk - ascending

3) 7 min Cap

100 HSPUs Rx1 25 strict/ 75 Kipping , Rx2 100 Kipping, Rx3 50 Kipping or 100/75 push-ups

Mon, Jan 3, 2022

WOD

1) For Time

Individuals Quarterfinals Workout #3

120 Wallballs 20/14#

Row 120 cals (no scale for women)

Time Cap 15 mins

2) Pwr Clean

5 x 2 ascending TNG

3) 2 RFT
Bike 20/16 cals

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

Run 200m

Fri, Dec 31, 2021

Only 8 and 9 am classes

1) Bench Press

5 x 3 ascending

2) Bye 2021

2 RFT

21 GHDSU

21 Kb swing 53/35

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

21 Slamballs 70/50

21 Bike cals

21 Row Cals

21 Ski Cals

21 Pullups

21 Push-ups

21 Burpees

Thurs, Dec 30, 2021

WOD

1) For Time- ur done when achieve prescribed reps. Can only do movements on their designated minute

Rx1 75 Wallballs/75 T2B , Rx2 65 Wallballs /55 T2B , Rx3 55 WB/ 45 T2B

Wallballs - Even minute

T2B - Odd minute

2) Front squat

5 x 3 ascending

3) 3 RFT

12 Deadlifts Rx1 315/215, Rx2 275/185, Rx3 225/155

Box jumps Rx1 20, Rx2 16, Rx3 12 24/20”

Tues, Dec 28, 2021

1) Shoulder Press

5 x 5 ascending

2) 12 mins

50 pull-ups

Row 50/40 cals

as many Wallwalks in remaining time

3) 5 min Emom

Snatch (If can’t squat then Pwr/ If Pwr then 5 TNG reps)

3 TNG reps Rx1 185/125, Rx2 135/95, Rx3 115/75

Mon, Dec 27, 2021

WOD

1) 9 min Emom

KBellzzz

KB swings Rx 1 20, Rx2 16, Rx3 12

KB Goblet squat Rx1 20, Rx2 16, Rx3 12

KB lunge Rx1 16, Rx2 12, Rx3 8

2) Backsquat

6 x 2 ascending

3) 4 RFT

Bike 750/675m

8 Hang Clean/Jerk Rx1 165/115 Rx2 135/95, Rx3 115/75

8 Bar facing Burpees

Fri, Dec 24, 2021

Morning Classes Only 8 and 9 am

WOD - 12 Days of Christmas (wkout follows the pattern of the song)

1 Run 100m (take right down sidewalk in North driveway and back to door)

2 Burpees

3 Air Squats

4 Kb swings 53/35

5 HSPUs

6 Pull-ups

7 Wallballs 20/14#

8 Situps

9 Slamballs 70/50

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

11 Hang Pwr Clean Rx1 165/115, Rx2 135/95, Rx3 115/75

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