Thurs, Jan 19, 2023

WOD

1) Sprints

Run

5 x 200m

Rest 30 seconds between sprints

2) 15 min to find 1RM

Snatch

3) 9 min amrap

30 Wallballs

20 Deadlifts E 225/155, Rx1 185/125, Rx2 155/105, Rx3 115/75

10 Pwr Clean same weight as above

5 Bar facing Burpees

Mon, Jan 16, 2023

WOD

8 min Emom

5 Squat Cleans E 255/175, Rx1 205/145, Rx2 155/105, Rx3 115/75

GHDSU E 18, Rx1 16, Rx2 14, Rx3 12

2) Backsquat

5 x 2 ascending

3) 3 RFT

20 DB Snatch E 70/50, Rx1 50/35, Rx2 40/25, Rx3 34/20

20 DB step ups

Bike 25/20 cals

Fri, Jan 13, 2023

WOD

1) Lsit hold

5 x 30 sec hold

W/1 min rest

2) Bench Press

6 x 3 ascending

3) 3 RFT

12 E Ring Mups, Rx1 Bar Mups, Rx2 C2B , Rx3 pull-ups

8 Pwr Snatch E 185/125, Rx1 155/105, Rx2 135/85, Rx3 115/65

12 T2B

Thurs, Jan 12, 2023

WOD

1) 3 RFT

20 Deadlift E275/195, Rx1 245/165, Rx2 205/135, Rx3 165/105

10 Bar over Burpees

5 Hang Squat clean

2) 3 RFT

Sled D/B 45/25

Row 25/20 cals

3) Bike Tabata

Max calories

8 x 20 sec work/10 sec rest

Tues, Jan 10, 2023

WOD

1) Ski sprints

5 x 350/315m

With 30 seconds rest

2) Push press

5 x 5 ascending

3) 3 RFT

Run 200m

Elite 25 C2B pull-ups Rx1 18 C2B pull-ups, Rx2 18 pull-ups, Rx3 12 pull-ups

Elite 25 HSPUs (10 Strict/15 HSPUs), Rx1 25 HSPUs, Rx2 15 HSPUs, Rx3 25/18 push-ups

Fri, Jan 6, 2023

WOD

1) 5 min Emom

Weighted GHDSU

Elite 13 reps 30/20#, Rx1 13 reps 20/14#x Rx2 11 reps 20/14#, Rx3 9 reps 20/14#

2) Bench Press

6 x 2 ascending

3) 3 RFT

Ski 350/315m

Rope Climbs Elite 2 Ll/2 Rc Rx11 LL/ 2 RC, Rx2 3, Rx3 2

12 S2O 95/65

Thurs, Jan 5, 2023

WOD

1) By death by Wallball

WAllBall Elite 15, Rx1 13. Rx2 11, Rx3 8

Start at the reps above add 1 until you cannot finish in a min

2) Deadlift

6 x 2 ascending

3) 3 RFT

80 ft DB OH (both DBs) Lunges elite 70/50, Rx1 50/35, Rx2 40/20, Rx3 30/15

25 DB Snatch - same weight as above

Tues, Jan 3, 2023

WOD

1) 8 min amrap

Row 250/225m

8 burpees over the Rower

2) Shoulder Press

6 x 2 ascending

3) 4 RFT

Sled Pull 25/empty 40meters = Down OR Back

10 Bench Press Elite 185/125, Rx1 165/105, Rx2 135/75, Rx3 115/55

10 Pwr cleans Elite 225/155. Rx1 185/125, Rx2 155/105, Rx3 135/85

Mon, Jan 2, 2023

WOD

1) 3 RFT

30 Wallballs Elite 30/20 (10 ft target)

20 T2B

10 Deadlift Elite 315/215, Rx1 275/185, Rx2 245/155, Rx3 205/125

2) Backsquat

6 x 2 ascending

3) 3 RFT

Bike 25/20 cals

25 Box jumps

Fri, Dec 30, 2022

WOD

1) For Time (5 min Cap)

100 pull-ups - Elite C2B

2) Bench Press

5 x 5 ascending

3) 10 min amrap

(Hspu increase by three every round the Pwr Snatch increase 3 every 3 rounds )

3 HSpu

3 Pwr Snatch Elite 185/125, Rx1 155/105, Rx2 135/85, Rx3 115/65

6 HSPUs

3 Pwr Snatch

9 Hspu

3 Pwr Snatch

12 Hspu

6 Pwr Snatch

15 Hspu

6 Pwr Snatch

18 Hspu

6 Pwr Snatch

21 Hspu

9 Pwr Snatch …

Thurs, Dec 29, 2022

WOD

1) 6 min Emom

12 Front Rack Lunges Elite205/145, Rx1 165/115, Rx2 135/85, Rx3 115/65

2) Backsquat

5 x 5 ascending

3) 3 RFT

GHDSU Elite 30, Rx1 20, Rx2 15, Rx3 12

10 Pwr cleans Elite 225/165, Rx1 185/125, Rx2 155/105, Rx3 135/85

10 Bar facing Burpees

Row 20/16 cals

Tues, Dec 27, 2022

1) 3 RFT

Gymnastics Pull

10 reps of Elite RMups, Rx1 Bar Mups, Rx2 C2B, Rx3 Pull-ups

Handstand Walk

Elite 80 ft, Rx1 40 ft, Rx2 5 Wallwalks , Rx3 3 Wallwalks

2) BB complex

6 x 2PP/ 2 PJ (Before every set - sprint 100m Row)

3) Ski sprints

5 x 500/450m

W/30 sec rest between sprints