Thurs, May 5, 2022

WOD

1)9 min Amrap

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

25 GHDSU

2) Deadlift

5 x 3 ascending

3) 3 RFT

Bike 25/20 cals

8 Squat cleans Rx1 135/95, Rx2 115/75, Rx3 95/65

Run 200m

Tues, May 3, 2022

WOD

1) Shoulder Press

6 x 2 ascending

2) 3 RFT

15 HSPUs Rx1 Deficit Strict (4/2”) , Rx2 Strict 5/10 Kipping , Rx3 15 Kipping

Row 500/450mm

Bar Mups Rx1 15, Rx2 8, Rx3 15 C2B

3) 3 RFT

Ski 250/225m

10 Power Snatch Rx1 115/75, Rx2 95/65, Rx3 75/45 (TNG if u drop or pause during = 10 burpees)

Mon, May 2, 2022

WOD

1) 6 min emom

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

2) Backsquat

5 x 2 ascending

3) 3 RFT

Run 200m

wallballs Rx1 60, Rx2 45, Rx3 30 20/14#

12 target burpees( to pullup bar)

Fri, April 29, 2022

WOD

1) 3 RFT

Rope Climbs Rx1 2 LL, Rx2 1 LL, Rx3 2 RC

15 DB Push Press Rx1 50/35, Rx2 40/25, Rx3 35/20

2) Bench Press

5 x 6 ascending

3) For Time

Row 2,000/1,800m

Every 500/450m do 5 Burpees over the Rower

Thurs, April 28, 2022

WOD

1) Front Squat

5 x 6 ascending

2) 9 min amrap

12 Deadlift Rx1 315/215, Rx2 275/185, Rx3 225/145

Dus Rx1 150, Rx2 75, Rx3 150 singles

3) 3 RFT

Sled Push D/B

GHDSU Rx1 25, Rx2 20, Rx3 15

Bk extn same as above

4 Pwr Cleans Rx1 205/145, Rx2 165/115, Rx3 135/85 (every round add 20/15#)

Tues, April 26, 2022

WOD

1) 3 RFT

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

Ski 350/315m

2)Push-ups /Push Press

Push-ups Rx1 20/15, Rx2 15/10, Rx3 10/5 immediately after pushups set hit ur set of Push press

5 x 4 -push press ascending

3) 3 RFT

12 Power Snatch Rx1 155/105, Rx2 115/75, Rx3 95/65

Burpee Box overs Rx1 12, Rx2 9, Rx3 7

Thurs, April 21, 2022

WOD

1) 4 RFT
5 squat cleans Rx1 165/115, Rx2 135/95, Rx3 115/75

10 Burpee Box Overs

2) Deadlift

5 x 5 ascending

3) For Time

Sled Push D/B

Run 2 laps

lunge D/B

Run 2 laps

Sled push D/B

Run 2 laps

lunge D/B

Tues, April 19, 2022

WOD

1) 5 RFT

pushups Rx1 20/15, Rx2 15/10, Rx3 10/5

Pullups Rx1 20, Rx2 15, Rx3 10

2) SHoulder Press

6 x 3 ascending

3) For Time

Ski 350/315m

10 clean Rx1 185/125, Rx2 155/105, Rx3 135/85

Row 350/315

10 hang Clean - same

Ski 350/315

10 S2O - same

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

Fri, April 15, 2022

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

Thurs, April 14, 2022

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

Wed, April 13, 2022

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

Tues, April 12, 2022

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

Fri, April 8, 2022

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

Wed, April 6, 2022

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