Thurs, April 13, 2023

WOD

1) 4 RFT

Row E 20/16cals, Rx1 18/14, Rx2 16/12, Rx3 14/10 cals

Burpees over the Rower E 12, Rx1 10, Rx2 8, Rx3,6

2) Deadlift

6 x 4 ascending

3) 15 mins to hit 1RM

Power Clean

Wed, April 13, 2023

WOD

3 RFT

50 sit-ups

Run 400m ( forward 200/backpedal 200)

Bike 1,100/1,000m

Damper on 10 - 300/200m

Damper on 9 - 500/400m

Damper on 8 - 700/600m

Damper on 7 - 900/800m

Damper on 6 - 1100/1000m

Row 550/500m

Damper on 10 - 150/100m

Damper on 9 - 250/200m

Damper on 8 - 350/300m

Damper on 7 - 450/400m

Damper on 6 - 550/500m

Ski 500/500m

Same as above

Tues, April 11, 2023

WOD

1) Shoulder Press

6 x 3 ascending

2) For Time

50 HSPUs (50/40 push-ups)

50 T2B

59 S2O 95/65

50 Kb swings 53/35

50 Hang Pwr cleans 115/75

50/40 push-ups

500/450m Row

500/450m Ski

Mon, April 10, 2023

WOD

1) 8 min Cap

E 100 WBalls, Rx1 90, Rx2 80, Rx3 70WB

Start with 2 Burpees, then every min do 2 Burpees and CONTINUE with the Wallballs

2) Backsquat

1-20 Reps 55% 1RM

2-15 Reps 60% 1RM

3-10 Reps 65% 1RM

3) 3 RFT

Bike 20/16 cals

Dus 50 Singles 100

10 Deadlift E 315/215, Rx1 275/185, Rx2 245/155, Rx3 205/145

Crossover 50 Singles 100

Fri, April 7, 2023

WOD

1) GHD Hold

5 x 30 sec hold

W/1 min rest

2) Bench Press

3 x 10 same

3) 4 RFT

C2B pull-ups Rx1 20, Rx2 15, Rx3 15 pull-ups

Row 500/450m

Wallwalks Rx1 7, Rx2 5, Rx3 3

WeD, April 5, 2023

WOD

1) 3RFT (40 min cap)

Run 400m

10 Burpees

Bike 1,000/900m

Sled Push /Pull Bkwds with straps 45/25 D/B

Row 500/450m

10 Wallballs 30/20#

Ski 500/450m

10 KB swings 70/53

TUes, April 4, 2023

WOD

1) Ski sprints

5 x 500m w/ 1min rest

2) pull strength

Strict weighted pull-ups

6 x 3 ascending

3) 3 RFT

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

Dus E 150, Rx1 100, Rx2 50, Rx3 150 singles

RMups E 7, Rx1 BMups 7, Rx2 14 C2B , Rx3 14 pull-ups

Mon, April 3, 2023

WOD

1) 12 min amrap

Run 400m

20 Box jumps 24/20

20 WB 20/14

2) Backsquat

5 x 4 ascending

3) 3 RFT

12 Deadlift E 365/255, Rx1 315/210, Rx2 275/185, Rx3 225/155

12 Burpees over Bar

12 T2B

Fri, March 31, 2023

WOD

1) Lsit

6 x 30 sec hold

W/1 min rest

2) Bench Press

6 x 4 ascending

3) 3 RFT

30 DB Snatch Rx 1 50/35, Rx2 40/25, Rx3 35/20

20 DB S2O (2 DBs)

3 RC Rx1 2 LL/1 RC, Rx2 1LL/2 RC, Rx3 3 RC

10 DB Cleans (2 DBs)

Thurs,March 30, 2023

WOD

1) Backsquat

6 x 3 ascending

2) 4 RFT

Bike 15/12 cals

4 squat cleans E 225/160, Rx1 185/125, Rx2 155/105, Rx3 135/85

3) 2RFT

Run 200m

50 Jump Rope Crossovers (100 singles)

T2B E 25, Rx1 20, Rx2 15, Rx3 12

10 Box jumps 36/30

Tues, March 28, 2023

WOD

1) 3RFT

Pull-ups E C2B 25, Rx1 C2B 20, Rx2 25 pull-ups , Rx3 20 pull-ups

Ski 500/450m

HSPUs E 25. Rx1 20, Rx2 25/18 push-ups , Rx3 15/10 push-ups

2) OH strength

Ascending

2 x 3 Shoulder Press

2 x 3 Pushpress

2 x 3 Push jerk

2 x 3 Split Jerk

3) Row Sprints

5 x 400/320m

30 sec between sets

Monday March 27, 2023

WOD

1) 9 min Emom

Wallballs E 22, Rx1 19, Rx2 16, Rx3 13

GHDSU E 25, Rx1 20 Rx2 15, Rx3 12

Bike 15/12 cals

2) Front squat

5 x 3 ascending

3) 3 RFT

Run 400m

15 Pwr clean E 185/125, Rx1 155/105, Rx2 135/85, Rx3 115/65

25 pistols alt.

Thurs, March 23, 2023

WOD

1) 6 min Emom

10 Fr Rack Lunges E185/125, Rx1 155/105, Rx2 135/95, Rx3 115/75

2) Front Squat

5 x 3 ascending

3) 3 RFT

20 Deadlift E 225/160, Rx1 185/125, Rx2 155/105, Rx3 135/85

25 Wallballs 20/14#

10 Hang clean same

Mon, March 20, 2023

WOD

12 min Emom

Wallballs E 20, Rx1 18, Rx2 16, Rx3 14 - 20/14#

Target Burpees E13, Rx1 11, Rx2 9, Rx3 7

7 Pwr Cleans E 185/125, Rx1 155/105, Rx2 135/95, Rx3 115/75

2) Deadlift

6 x 4 ascending

3) 3 RFT

Run 200m

12 Front squat E 185/125, Rx1 155/105, Rx2 135/95, Rx3 115/75

GHDSU E 25, Rx1 20, Rx2 16, Rx3 12

Fri, March 17, 2023

WOD

1) Death by KB 53/35#

Start at 10 swings add one rep every min until you can longer complete your reps in a minute

2) Bench Press

5 x 3 ascending

3) Row sprints

For Time

5 x 250/225m

W/30 sec rest