Mon, April 18, 2022
WOD
1) 3 RFT
Bike 750/675m
DUs Rx1 100, Rx2 50, Rx3 200 singles
2) Backsquat
5 x 3 ascending/hold 10 sec in bottom each rep
3)
Run 400m
12 Fr rack lunges Rx1 165/115, Rx2 135/95, Rx3 115/75
WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1) 3 RFT
Bike 750/675m
DUs Rx1 100, Rx2 50, Rx3 200 singles
2) Backsquat
5 x 3 ascending/hold 10 sec in bottom each rep
3)
Run 400m
12 Fr rack lunges Rx1 165/115, Rx2 135/95, Rx3 115/75
WOD
1) For Time
Rx1, 20 strict L pull-ups /20 strict pull-ups/20 Kipping (have to Kip) pull-ups /20 Butterfly pull-ups
Rx2, 10 Kipping L pull-ups/ 10 strict pull-ups/10kipping (have to Kip) pull-ups / 10 Butterfly
Rx3 50 Kipping pull-ups
2) Bench Press
6 x 2 ascending
3) 8 min Emom
Lsit 30 sec hold
Row Rx1 14/11 cals, Rx2 12/9, Rx3 10/8 cals
WOD
1) 9 min Emom Rx1 22, Rx2 18. Rx3 15
Wallballs
Box jumps
GHDSU
2) Front squat
6 x 3 ascending
3) 3 RFT
15 Power Cleans Rx1 155/105, Rx2 135/95, Rx3 115/75
10 Bar facing Burpees
WOD
1) For Time - Running Clock for 28 mins
Bike - 7 min cap
10 Burpees then Bike till you reach 2,000/1,800m
every 3 mins stop Biking and do 10 Burpees
if you finish before Cap /transition to next station but don’t start till next 7 mins
Row - 7 min cap
10 Burpees then 1,000/900m
every 3 mins stop Rowing and do 10 Burpees
Ski - 7 min cap
10 Burpees then 1,000/900m
every 3 mins stop Skiing and do 10 Burpees
Run - 7 min cap
10 Burpees Run 800m then 10 Burpees
WOD
1) Barbell Complex
6 x Split Jerk/ Push Jerk/ 2 Push Press
2) 2 RFT (25 min cap)
25 T2B
Run 200m
25 KB swings
Ski 250/225m
25 DB C/J Rx1 50/35, Rx2 40/25, Rx3 35/20
Bike 500/450m
25 OH squat 95/65
Row 250/225m
25 HSPUs
WOD
1) 3 RFT
Bike 1,000/900m
5 Squat cleans Rx1 185/125, Rx2 165/115, Rx3 135/95
2) Backsquat
6 x 3 ascending
3) 4 RFT
Row 500/450m
20 Box jumps
WOD
1) Strict pull-ups /plank -Emom
Rx1 5 strict pull-ups in 30 sec/then plank for 30secs , Rx2 3 strict pull-ups-/then plank for 30 secs , Rx3 5kipping /30 sec plank
Once u can’t hold plank for seconds..u done!
2) Bench Press
4 x 4 same 80%1RM
3) 2 RFT
Row 750/675m
15 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65
10 Burpees over Bar
WOD
1) 6 min Emom
5 squat cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
2) Deadlift
4 x 4 same 80% 1RM
3) 3 RFT
Bike 25/20 cals
10 Slamball O/S 70/50#
WOD - 30 min Amrap
Backpedal 200m /Run 200m (split the 400)
Sled Push D/B 45/25#
25 Box jump overs
Bike 200/180m standing/600/540m however u want (800m total)
sled Push D/B 45/25#
25 Box jump overs
Row 400/360m w/Damper on 10
Ski 400/360m w/Damper on 10
WOD
1) 2 RFT
Run 200m
20 KB swings rx1 70/53, Rx2 62/44, Rx3 53/35
20 Hspu Rx1 strict , Rx2 Kipping , Rx3 20/15 push-ups
2) Push Press
6 x 2 ascending
3) 15 mins to 1 rep max
Snatch
WOD
1) For Time
T2B Rx1 20, Rx2 16, Rx3 12
DB lunge 80 ft Rx1 50/35, Rx2 40/25, Rx3 35/20
20 One arm DB Snatch
DB Fr rack lunges 80 ft
T2B Rx1 20, Rx2 16, Rx3 12
OH DB lunge 80 ft
20 One arm DB snatch
2) Backsquat
6,5,4,3,2 reps ascending
3) Row - Sprint
2000/1800m
For Time
Run 10k
Haha Never gets old, April Fools
1) For Time (7 min cap)
150 sit-ups
100 pull-ups Rx2 80, Rx3 60
2) Bench Press
5 x 3 ascending
3) 4RFT
Row 250/225m
HSW 40 ft , Rx2 6 Thomas touches/ Handstand hold 30 sec Rx3 30 sec HSH
WOD
1) 3 RFT
10 Slamball O/S then Bear hug carry 80ft 70/50
Bike 25/20 cals
2) Deadlift
4 x 4 ascending
3) 3 RFT
Run 200m
Sled Push D/B 45/25#
Lunge D/B (Yard)
WOD
1) FGB Cardio for cals
5 min round with 1 min rest
With a running clock
Bike or Row or Ski for a min then
switch to next machine till 2nd min then
switch to next machine and continue for 5 mins
Start 2nd round on different machine
Start 3rd round on different machine than first 2 rounds
Score is total calories - you will need a counter. So there will be two heats - one person working out and one counting
move the rower and bike close to ski for a quicker transition
WOD
1) 3 RFT
Ski 250/225m
8 Snatch Rx1 165/115, Rx2 135/95, Rx3 115/75
Bar Mups Rx1 12, Rx2 6, Rx3 12 C2B
2) Shoulder Press
5 x 3 ascending
3) For Time
15 C/J Rx1 155/105, Rx2 135/95, Rx3 115/75
150 Dus
15 C/J Rx1 155/105, Rx2 135/95, Rx3 115/75
WOD
1) 2 RFT
20 Burpee Box Overs
8 clean/hang clean/Front squat Rx1 165/115, Rx2 135/95, Rx3 115/75
2) Backsquat
1 x 20
1 x 10
1 x 5
3) Run
For time
1 mile
WOD
1) Ski Sprint
500/450m
2) 30 mins
Find 1 rep max Bench Press
Find 1 rep max Clean
Find 1 rep max OH squat (sub Fr Squat)
You can have multiple people on a Bar
3) 7 min Cap
30 cal Row
20 Burpee Box Overs
10 Snatches Rx1 185/135, Rx2 155/105, Rx3 115/75
WOD
1) 3 RFT
Run 400m
21 KB swings 53/35
12 pull-ups
2) Bench Press
5 x 3 ascending
3) Ski Sprint
For Time
1,500/1,350m
WOD
1) For Time
30 sec on /30 sec off
Bike 50/40 cals
1 min transition
Row 50/40 cals
1 min transition
Ski 50/40 cals
2) Front Squat
5 x 3 ascending
3) 3 RFT
8 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65
12 Burpees over the Bar
WOD
1) 15 min Cap
15 C2B, Rx2 15 pull-ups
10 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65
15 C2B
10 S2O Rx1 155/115, Rx2 135/95, Rx3 115/75
15 C2B
10 S2O Rx1 185/125, Rx2 155/105, Rx3 135/85
15 C2B
10 S2O Rx1 205/145, Rx2 175/115, Rx3 155/105
2) Split Jerk
7 x 1 ascending
3) Row Sprint
2,000/1,800
if not complete by 7:50 then stop rowing do 15 Burpees then finish the Row