Wed, July 19, 2023
WOD
1) For Max cals
Bike 10 mins- max cals
2 mins transition
Row 10 mins - max cals
2 mins transition
Ski 10 mins - max cals
Tues, July 18, 2023
WOD
1) 8 min EMOM
Push/Pull
Pull-ups Rx1 15, Rx2 12, Rx3 8 (min 1,3,5,7)
Push-ups Rx1 15/10, Rx2 12/8, Rx3 8/5 (Min2,4,6,8)
2) Push Press
5 x 5 80% 1RM
3) 3 RFT
7 Hang PWR Snatch (have to do in 2 sets) Rx1 115/75, Rx2 95/65, Rx3 75/55
Ski 250/225m
7 Sumo Hi Pull (have to do in 2sets) Rx1 115/75, Rx2 95/65, Rx3 75/55
Row 250/225m
MOn, July 17, 2023
WOD
1) 12 min Emom
Wallballs Rx1 20, Rx2 17, Rx3 14
GHDSU Rx1 20, Rx2 17, Rx3 14
Row Cals Rx1 16/13, Rx2 14/11, Rx3 12/9
Box step ups Rx1 20, Rx2 17, Rx3 14
2) Backsquat
5 x 5 same 80% 1 RM
3) 2 RFT
12 Deadlift Rx1 155/105, Rx2 135/85, Rx3 115/65
9 Hang Pwr Clean - same# as above
6 Burpees over Bar
Bike 1000/900m
Fri, July 14, 2023
WOD
1) 4 min time cap
50 pull-ups
1 min rest
4 min cap
75/50 push-ups
1 min rest
4 min cap
125 air squats
1 min rest
4 min cap
150 sit-ups
2) Bench Press
4 x 7 ascending
Thurs, July 13, 2023
WOD
1) 6 min Emom
10 Fr Lunges Rx1 165/115, Rx2 135/85, Rx3 115/65
2) Backsquat
4 x 7 same 79% 1RM
3) 8 min amrap
20 Deadlift Rx1 275/195, Rx2 245/165, Rx3 205/135
T2B Rx1 20, Rx2 15, Rx3 10
Wed, July 12, 2023
WOD
1) 30 min amrap
Run 200m
5 Burpees
Bike 500/450m
10 Box step ups 24/20”
Row 250/225m
10 Wallballs 20/14#
Ski 250/225m
10 KB swings 53/35#
Tues, July 11, 2023
WOD
1) 2 RFT
10 Bar Mups Rx2 5 BMups Rx3 10 C2B
10 Burpees
20 GHDSU
30 alt DB One arm Snatch Rx1 50/35#, Rx2 40/25#, Rx3 35/20#
HSPUs Rx1 10 Strict, Rx2 10 Kipping, Rx3 10/7 push-ups
2) Push Press
4 x 7 @ 73% 1RM
3) For Time
Ski 100/80 cals
Mon, July 10, 2023
1) 4 RFT
Bike 500/450m
10 Box jump overs
2) Backsquat
4 x 7 same
300# 1RM >= add 10# to last Thurs’ lift
300# 1RM < but >= 200# add 5#
200# < don’t add weight
3) 3 RFT
10 Deadlift Rx1 275/195, Rx2 245/165, Rx3 205/145
Dus 100, Rx2 50, Rx3 100 singles
Row 500/450m
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
Wed, July 5, 2023
WOD
3 X 8 min Amrap
Run 200m
Bike 500/450m
Row 250/225m
Ski 250/225m
2 min rest
Tues,July 4, 2023
Open Gym
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
Wed, June 28, 2023
WOD
1) 3 RFT
Run 400m
Lunge Down/Back
Bike 1,000/900m
Row 500/450m
Ski 500/450m
Sled Push/Jerk Down/Back 45/25
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