Fri, Aug 26, 2022
W9D
1) 10 min amrap
8 burpees over the Rower
Row 350/315m
16 sit-ups
2) Bench Press
10, 8, 6, 4, 2 reps
3) DT
5 Rnds
12 DeadliftRun 155/105
9 HNg Pwr Clean
6 Push jerks
Thurs, Aug 25, 2022
WOD
1) 1 rep max Thruster
Starting weight Rx1 135/95, Rx2 115/75, Rx3 95/65
Every 1;00 add 10# until you fail
2) Deadlift
6 x 3 ascending
3) Bike
3 RFT 50/40 cals w/1 min rest between
Wed, Aug 24, 2022
WOD
1) 3RFT
Run 400m
25 Wallballs
Bike 1,000/900m
25 Kb swings 53/35
Row 500/450m
25 Box jumps
Ski 500/450m
Tues, Aug 23, 2022
WOD
1) 4 RFT
8 Pwr SNATCH Rx1 135/95, Rx2 115/75, Rx3 95/65 (can only put the bar down once per set, second time down 5 burpees over bar, third time down 8 Burpees,
ROW 500/450m
DUS Rx1 100, Rx2 50, Rx3 100 singles
2) 3 min ME
HSPUs
1 min rest
3 min ME pull-ups
Mon, Aug 22nd, 2022
WOD
1) 3 RFT
Bike cals 25/20
12 DB Box step ups Rx1 50/35, Rx2 40/25, Rx3 35/20 - DB each hand /20in Box
2) Backsquat
5 x 5 ascending
3) 2 RFT
Run 400m
40 sit-ups
8 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 135/95
Fri, Aug 19, 2022
WOD
1) Lsit
5 x 30 sec hold
1 min rest
2) Bench Press
6 x 2 ascending
3) 4 RFT
HSPU Rx1 20, Rx2 10, Rx3 20/12 push-ups
Run 200m
10 Bar Mups Rx2 10 C2B, Rx3 10 pull-ups
Thurs, Aug 18, 2022
WOD
1) 6 min Emom
10 Front Rack Lunges Rx1 155/105, Rx2 135/95, Rx3 115/75
2) Backsquat
6 x 2 ascending
3) 3 RFT
20 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
10 Goblet squats - same
20 RDL (Romanian Deadlift) - same
Try to get off heel above ur waist
Wed, Aug 17, 2022
5 RFT
Row 350/315m
10 Air squatS
Bike 700/630m
7/4 push-ups
Ski 350/315m
10 sit-ups
Tues, Aug 16, 2022
WOD
1) Sprint Row
4 x Row 500/450m
With 1 min rest between
2) Push Press
5 x 4 ascending
3) 11 min amrap
20 DB One arm snatch 50/35
10 Burpees over the DB
20 Pull-ups
10/5 push-ups
Mon, Aug 15, 2022
WOD
1) 3 RFT
Bike 500/450m
Wallballs Rx1 35, Rx2 30, Rx3 25
GHDSU Rx1 35, Rx2 30, Rx3 25
2) Deadlift
5 x 3 ascending
3) 5 min Emom
5 squat cleans Rx1 155/105. Rx2 135/95, Rx3 115/75
Fri, August 12, 2022
WOD
1) GHD Holds
4 x 30 sec hold w/1 min rest
Rx1 45/35 plate hold, Rx2,25/15, Rx3 BW
2) Bench Press
5 x 5 - same weight (80%1RM)
3) 3 RFT
Row 350/315m
8 Bar Mups Rx2 12 C2B, 12 pull-ups
12 S2O Rx1 135/95,Rx2 115/75, Rx3 95/65
Thurs, Aug 11, 2022
WOD
1) 3 RFT
10 Deadlift Rx1 275/185, Rx2 225/155, Rx3 185/125
Bar facing Burpees Rx1 15, Rx2 12, Rx3 9
Run 200m
2) Front squat
5 x 4 ascending
3) 3 RFT
12 Fr rack lunges Rx1 155/105, Rx2 135/95, Rx3 115/75
Dus Rx1 150, Rx2 75, Rx3 150 singles
Wed, Aug 10, 2022
WOD
35 min amrap
Run 400m
10 GHDSU
Bike 1,000/900m
10 sit-ups
Row 500/450m
10 GHDSU
Ski 500/450m
10 sit-ups
1 sled push D/B 45/25 #
Tues, Aug 9, 2022
WOD
1) Rx1 5 RFT , Rx2 4RFT, Rx3 3RFT (18 min cap)
20 KB S2O (one arm) 10 on each side 53/35#
20 Kb swings 53/35#
Ski 200/180m
2) PWR Snatch
15 min to work up to heavy single
3) For Time
Row 1500/1,350m
Mon, Aug 8, 2022
WOD
1) 3 RFT
Bike 30/24 Cals
10 dB Box step ups Rx1 50/35, Rx2 40/25, Rx3 35/20
2) Backsquat
5 x 3 ascending
3) 10 min amrap
5 Pwr Clean Rx1 225/155, Rx2 185/125, Rx3 155/105
GHDSU Rx1 20, Rx2 15, Rx3 10
Rope climbs Rx1 3, Rx2 2, Rx3 1
Fri, Aug 5, 2022
WOD
1) 2 RFT
HSPU Rx1 25, Rx2 15, Rx3 25/15 push-ups
8 Power snatch Rx1 155/105, Rx2 135/95, Rx3 115/75
T2B Rx1 25, Rx2 15, Rx3 10
2) Bench Press
3 x 10 ascending
3) 3 RFT
Sled pull D/B 25/empty
Row 400/360m
Burpees over the Rower Rx1 10, Rx2 8, Rx3 6
Thurs, Aug 4, 2022
1)10 FR FWD lunges Rx1 155/105, Rx2 135/95, Rx3 115/75
2) 9 min Emom
WBalls Rx1 20, Rx2 17, Rx3 14
GHDSU Rx2 18, Rx2 15, Rx3 12
Row Cals Rx1 18/15, Rx2 16,12, Rx3 13/10
3) Deadlift
4 x 2 ascending
WED, Aug 3, 2022
WOD
30 min amrap