Tues, Jan 31, 2023
WOD
1) 3 RFT
Rope climbs E 4, Rx1 3, Rx2 2, Rx3 1
HSPUs E 25, Rx1 20, Rx2 15, Rx3 20/15 push-ups
2) 15 mins
1 RM C/J
3) 2 RFT
Row 500/450m
8 Hang Pwr Snatch E 165/115, Rx1 145/100, Rx2 115/75, Rx3 95/65
Ski 500/450m
8 S2O - same
Mon, Jan 30, 2023
WOD
1) 12 min Emom
Wallballs E 18, Rx1 16, Rx2 14, Rx3 12
GHDSU
Box jumps
Row
2) Backsquat
5 x 5 ascending
3) 4 RFT
Run 200m
8 Pwr clean E 205/145, Rx1 185/125, Rx2 165/115, Rx3 135/95
Fri, Jan 27, 2023
WOD
1) 3 RFT
Bike 15/12 cals
4 squat cleans E 225/160, Rx1 185/125, Rx2 155/105, Rx3 135/85
Bike 15/12 cals
12 Deadlift - same # as above
2) Backsquat
5 x 3 ascending
3) 8 min amrap
24 DB Snatch E 70/50, Rx1 60/40, Rx2 50/35, Rx3 35/20
8 Burpee Box Overs 20”
12 DB FR Lunges - same # as above
Thurs, Jan26, 2023
WOD
1) Ski Sprints
5 x 250m
30 seconds rest between
2) Shoulder Press
5 x 4 ascending
3) 15 min amrap
5 pull-ups
10/7 push-ups
15 Air Squats
Wed, Jan 25, 2023
WOD
1) For Time
Run 200m
30 Box jumps
Bike 500/450m
30 step ups
Row 250/225m
30 sit ups
Ski 250/225m
30 WB twists 20/14#
Run 400m
15 Box jumps
Bike 1,000/900m
15 Step ups
Row 500/450m
15 Sit ups
Ski 500/450m
15 WB twists
Run 600m
5 Box jumps
Bike 1,200/1,080m
5 Step ups
Row 750/675m
5 Sit-ups
Ski 750/675m
5 WB twists
Tues, Jan 24, 2023
WOD
1) 3 RFT
Ski 250/225m
30 KB swing E80/62, Rx1 70/53, Rx2 62/44, Rx3 53/35
2) Push Press
6 x 1 ascending to 1 RM
3) 12 min amrap
7 Wallwalks
9 E Ring Mups, Rx1 Bar Mups, Rx2 C2B , Rx3 pull-ups
11 T2B
Mon, jan 23, 2023
WOD
1) 9 min Emom
Wallball E 19, Rx 17, Rx2 15, Rx3 13
GHD same above
Row Cals E 19/16, Ex1 17/14. Rx2 15/12, Rx3 13/10
2) Backsquat
5 x 4 ascending
3) 4 RFT
8 Hang Pwr Clean E 185/125, Rx1 155/105, Rx2 135/85, Rx3 115/65
8 Bar facing Burpees
Run 200m
Fri, Jan 20, 2023
WOD
1) 3 RFT
Bar Mups E 15, Rx1 9, Rx2 15 C2B, Rx3 15 pull-ups
Dus E 150, Rx1 100, Rx2 50, Rx3 150 singles
Kb OH squat E 12 #70/53, Rx1 8 #53/35 , Rx2 8 #35/20, Rx3 12 Kb swings #70/53
(Oh squat one KB)
2) Bench Press
3 x 12 ascending
3) Bike
50/40 cals for Time every min get off and do 5 BURPEES
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
Wed Jan 18, 2023
WOD
Run 1 mile (40 min time cap)
Bike 4,000/3,600m
Row 2000/1,800m
Ski 2,000/1,800m
Tues, Jan 17, 2023
WOD
1) Push Jerk
6 x 3 ascending
2) 22 min amrap
Row 250/225m
20 C2B pull-ups
5 Wallwalks
10 Sumo Hi Pulls E 155/105, Rx1 135/85, Rx2 115/75, Rx3 95/65
10 S2O
Ski 250/225m
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
Wed, Jan 11, 2023
WOD
35 min amrap
50 Sit-ups
Bike 100/80 cals
Dus 100
Row 100/80 cals
50 Kb swings
Ski 100/80 cals
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
Mon
1) 6 min Emom
Squat cleans
E 205/135,Rx1 165/115, Rx2 135/95,Rx3 115/75
2) Backsquat
6 x 4 ascending
3) 3RFT
Bike 25/20 cals
20 Box jiumps 24/20
Row 25/20 cals
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