Fri,July 7, 2023

WOD

1) For Time

Row sprints

6 x 350/315m

W/30 sec rest

2) Push press

4 x 7 same

70% 1RM

3) 3 RFT

8 HAng Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65

Pull-ups Rx1 20, Rx2 15, Rx3 10

8 S2O - Same as above

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

Thurs. July 6, 2023

WOD

1) 5 min Emom

7 Squat cleans Rx1 155/105, Rx2 125/80 Rx3 105/65

2) Backsquat

4 x 7 same

add 10# to Mondays weight if your Backsquat is >= 300#

Add 5# to Mondays weight if your Backsquat is <= 300#

3) 3 RFT

8 DB Pwr cleans Rx1 50/35, Rx2 40/25, Rx3 35/20

40 ft DB Lunges

8 Burpees

40 Ft DB Lunges

Mon, July 3, 2023

WOD

1) 9 min Emom

Wallballs Rx1 20, Rx2 16, Rx3 12

GHDSU Rx1 20, Rx2 16, Rx3 12

Row Cals Rx1 16/13, Rx2 13/11, Rx3 10/8

2) Backsquat

4 x 7 same 70% 1RM

3) 3 RFT

Bike 750/675m

Box step ups Rx1 30, Rx2 24, Rx3 18

Dus Rx1 100, Rx2 50, Rx3 100 singles

Fri, June 30, 2023

WOD

1) 10 min amrap

Bike 25/20 cals

8 Burpee Box Overs 24/20

2) Backsquat

3 x 10 same (do the same # as Mon)

3) 4 RFT

Row 200/160m

8 Front squats Rx1 185/125, Rx2 155/105, Rx3 125/85

12 Deadlifts - same #

Thurs, June 29, 2023

WOD

Due to the difficult workout yesterday, I’m changing the timing of our squat cycle

If you missed the workout, you missed a good One !!

1) Lsit

5 x 30 sec hold

W/1 min rest

2) Bench Press

5 x 3 ascending

3) 3 RFT

30 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

20 Pull-ups Rx2 15, Rx3 10

10 Sumo Hi pull Rx1 135/95, Rx2 115/75, Rx3 95/65

Tues, June 27, 2023

WOD

1) 10 min amrap

T2B Rx1 20, Rx2 15, Rx3 10

8 Target Burpees

20 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35

2) Shoulder Press

3 x 5 same

3) For Time

7 Rnds

3 Push Press 115/75#

3 Pwr Clean

3 Box jumps 30/24

Then

Ski 30/24 cals

5 Rnds

3 Push Press

3 Pwr Clean

3 Box jumps

Then

Ski 30/24 cals

Mon, June 26, 2023

WOD

1) 3 RFT (time cap 8:30)

Row 250/225m

20 Wallballs

20 GHDSU

2) Backsquat

3 x 10 same (add weight to Thursdays load)

If your 1RM <= 150# keep weight the same

If you 1RM >=150# but <= 250# then add 5#

If your 1RM is >= 250# then add 10#

3) Bike

Tabata - 8 Rnds

20 sec work/ 10 sec rest for Max calories

Fri, June 23, 2023

WOD

1) Lsit

6 x 30 sec hold

W 1 min rest

2) Push Press

3 x 10 same @65% 1Rm

3) 3 RFT

C2B pull-ups Rx1 25, Rx2 15, Rx3 20 pull-ups

8 Burpees over Bar

8 Pwr Snatch Rx1 155/105, Rx2 125/85, Rx3 105/70

DUs Rx1 100, Rx2 70, Rx3 100 singles

Thurs, June 22, 2023

WOD

1) 6 min Emom

3 squat cleans Rx1 165/115, Rx2 145/100, Rx3 125/85

And then in same Min

Box jumps Rx1 12, Rx2 10, Rx3 8

2)Backsquat

3 x 10 same 60%1RM +

If your 1RM is <=300# add 5#

IF YouR 1RM is >=300# Add #10

3) 3 RFT

15 Deadlift Rx1 205/145, Rx2 175/120, Rx2 145/100, Rx3 115/80

9 Hang Clean - same as above

Ski 400/360m

Wed, June 21, 2023

WOD

Triple Acid Bath (Score is CUMULATIVE Work Time)

Guys have 8 mins /Girls have 9 mins each Round

3 Rounds

Ski 500m

Row 500m

Bike 1,000M

You should get about 2 mins of rest OR SO

Set the machines up in a line to reduce transition

Tues, June 20th, 2023

WOD

1) 8 min amrap

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

T2B Rx1 20, Rx2 15, Rx3 9

2) Push Press

3 x 10 same 60%

3) For Time

10 Burpees over the Rower

2,000/1,800m Row

10 Burpees over the rower

Mon, June 19, 2023

WOD

1) 3 RFT

20 Wallballs 20/14#

Bike 20/16 cals

2) Backsquat

3 x 10 same 60% 1RM

3) For Time (min of 2 TNG/ cant drop every rep)

12 Pwr Cleans Rx1 185/125, Rx2 155/105 Rx3 135/85

1 min rest/ change weight

10 Pwr cleans Rx1 205/145, Rx2 175/115, Rx3 155/105

1 min rest/ change weight

8 Pwr Cleans Rx1 235/170, Rx2 205/145, Rx3 175/115

Fri, June 16, 2023

WOD

1) For Time

Row 500/450m

10 Burpees over the rower

Row 400/360m

8 Burpees over the Rower

Row 300/270m

6 Burpees over the Rower

2) Bench Press

1 RM

3) 3 RFT

Pull-ups Rx1 20 C2B, Rx2 12 C2B, Rx3 12

Ski 300/270m

HSPU Rx1 20, Rx2 12, Rx3 20/12 push-ups

8 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65

Thurs, june 15, 2023

WOD

1) 3 RFT

15 Thruster Rx1 155/105, Rx2 135/95, Rx3 115/75

Dus Rx1 125, Rx2 75 Rx3 125 singles

2) Deadlift

1 RM

3) 6 min emom

4 Squat cleans Rx1 155/105, Rx2 135/95, Rx3 115/75

Box jumps 24/20 Rx1 10, Rx2 8, Rx3 6

Wed, June 14, 2023

WOD

1) For Time (35 min Cap)

Buy In- Run 200M

Drag sled Bkwds D/B 45/25#

Then

4 Rounds

Bike 1,000/900m

Row 500/450m

Ski 500/450m

Cash out - Run 200m

Drag Sled Bkwds D/B 45/25#

Mon, June 12, 2023

WOD

1) Row Sprints

For Max distance

8 x 1 min work /30 sec rest

2) 1RM Backsquat

3) 11 min Amrap

10 Burpee Box overs

20 T2B

5 Deadlift Rx1 315/215,Rx2 275/185, Rx3 225/155