Fri, Aug 11, 2023

WOD

1) For Time (5 min cap)

150 sit-ups

2) Bench press

5 x 2 ascending

3) 4 RFT

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

Ski 250/225m

12 S2O

Thurs, Aug 10, 2023

WOD

1) 3 RFT

Bike Sprint 15/12 cals

15 Deadlift Rx1 225/155, Rx2 205/135, Rx3 185/115

20 Box step ups

2) Backsquat

4 x 2 same 100%1RM (or as close to it as you can get)

3) 9 min amrap

20 Wallballs Rx1 30/20#, Rx2/3 20/14#

T2B Rx1 20, Rx2 15, Rx3 10

80 ft DB lunges Rx1 50/35, Rx2 40/25, Rx3 35/20

Wed, Aug 9, 2023

WOD (Time Cap 33 mins)

Run 200m

Bike 5,000/4,500m

Run 200M

Row 2,000/1,800m

Run 200m

Ski 1,500/1,350m

Run 200m

Tues, Aug 8, 2023

WOD

1) 7 min Amrap

Reps 3,6,9,12,15…

HSPUs

Bar Mups

2) Shoulder Press

5 x 5 ascending

3) 3 RFT

2 Rope climb Rx1 LL

3 Pwr Clean Rx1 245/170, Rx2 205/135, Rx3 165/110 (tgese should be heavy )

Row 20/16 cals

Mon, Aug 7, 2023

WOD

1) 9 min Emom

Wallballs Rx1 22, Rx2 18, Rx3 14

GHDSU -same

Row Cals Rx1 16/13, Rx2 14/12, Rx3 12/10

2) Backsquat

4 x 2 same 95% 1 RM

3) 3 RFT

20 D/B One arm Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

5 Box facing Burpee

50 Dus

Fri, Aug 4, 2023

WOD

1)l Grace

30 C/J - For Time

135/95

2) Bench Press

Tabata 8 Rnds 20 sec work/10 sec rest

Rx1 135/75 , Rx2 115/55, Rx3 95/35

3) 5RFT

5 Burpees

5 Sit-ups

Ski 350/315m

1 min rest

Thurs, August 3, 2023

WOD

1) Backsquat

4 x 3 same @ 93% 1RM (4 sets is correct)

2) 15 mins to work one or more of these lifts

Oh squat/Snatch/Clean

3) 3 RFT

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

8 Burpee Box Overs 24/20”

Wed, AUGUST 2, 2023

WOD

4RFT (35 min cap)

Run 200m

Sled pull(BKWDS)/Push 45/25#

Bike 500/450m

Walking Lunge 80 ft (inside)

Row 250/225

2 Wallwalks

Ski 250/225m

5 Burpees

Tues, Aug 1, 2023

WOD

1) 4 RFT (10 min cap)

C2B pull-ups (scale to pullups)

Rx1 15, Rx2 12, Rx3 9

5 Hang Pwr clean/Jerk Rx1 155/105, Rx2 135/85, Rx3 115/65

2) Push Press

5 x 3 same 85%1RM

3) 3 RFT

Row 250/225m

Push-ups Rx1 20/15, Rx2 15/10, Rx3 10/5

Ski 250/225m

20 Sit-ups

Monday, July 31, 2023

wOD

1) 12 min Emom

Wallballs Rx1 22, Rx2 18, Rx3 14

(If you use 30# for guys or 20# for girls reduce reps by 4)

Kb swings 53/35# Rx1 22, Rx2 18, Rx3 14

(If you use 70# for guys or 53# for girls reduce by 4 reps)

Row Cals Rx1 16/13 Rx2 14/11, Rx3 12/9

2) Backsquat

5x 3 same 90%

3) 4RFT

7 Burpees

Bike cals 25/20

Dus Rx1 75, Rx2 50, Rx3 75 singles

Fri, july 28, 2023

WoD

1) Lsit

6 x 30 sec hold

W/1 min rest

2) Bench Press

5 x 3 Same @ 88%1RM

3) 3 RFT

15 C2B Pull-ups Rx2 10 C2B. Rx3 15 pull-ups

10 Pwr cleans Rx1 165/115, Rx2 135/95, Rx3 115/75

Row 500/450m

Thurs, July 27, 2023

WOD

1) 3 RFT

Wallballs Rx1 30, Rx2 25, Rx3 20

Row Cals Rx1 30/24, Rx2 25/20, Rx3 20/16

2)Backsquat

5 x 3 same 88% 1RM

3) 9 min amrap

20 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105

10 Burpees

Ski 250/225m

Wed, July 26, 2023

WOD

3 RFT

Run 400m

30 Lunges in place

Bike 1,000/900m

20 GHDSU

Row 500/450m

10 Burpees

Ski 500/450m

Rest 2 mins

Tues, July25, 2023

WOD

1) 4 sets of every 3 mins

Row 20/16 cals then Rx1 15/10 push-ups, Rx2 12/7 pushups, 9/4 pushups

2) Clean and Jerk (squat clean/ Split jerk)

7 x 1 ascending

3) 3 RFT

Wallwalks Rx1 4, Rx2 3, Rx3 2

T2B Rx1 25, Rx2 18, Rx3 12

Dus Rx1 75, Rx2 50, Rx3 75 singles

Mon, July 24, 2023

WOD

1) 3 RFT

Bike 20/16 cals

10 Burpee Box Overs 24/20

2) Backsquat

5 x 3 same 85%1RM

3) 4 min Emom

10 Fr Rack Lunges Rx1 165/115, Rx2 135/85, Rx3 115/65

2 min rest

4 min Emom

6 Squat cleans - same # as above

Fri, July 21, 2023

WOD

1) GHD Hold

5 x 30 sec hold 1 min rest

RX1 35/25 RX2 25/15 RX3 15/empty

2) Bench Press

5 x 5 same 83%1RM

3) 4 Rounds 4 Time

8 Hang Power Snatch

RX1 135/95 RX2 115/75 RX395/55

Ski 250/225

S2O

RX1 135/95 RX2 115/75 RX395/55

Thurs, July 20, 2023

WOD

1) 11 min amrap

12 Front squats Rx1 155/105, Rx2 135/85, Rx3 115/65

2 Rope climbs

Dus Rx1 100, Rx2 75, Rx3 100 singles

2) Backsquat

5 x 5 same 83% 1RM

3) 2 RFT

50 sit-ups

35 Box jumps 24/20”

20 deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105

5 Bar Facing Burpees

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