Tues, Oct 3, 2023

WOD

1) Shoulder Press

5 x 2 ascending

2) 3 RFT

Ski 20/16 cals

T2B Rx1 20, Rx2 15, Rx3 12

HSPUs Rx1 20, Rx2 15, Rx3 20/15 push-ups

Row 20/16 cals

10 S2O Rx 135/95, Rx2 115/75, Rx3 95/65

10 Sumo -same

Burpees Over Bar Rx1 10, Rx2 8, Rx3 6

Mon,Oct 2,2023

Wod

1) 4 x every 3mins

10 Wallballs Rx1 30/20, Rx2 20/14

25 Dus (singles 25- scale)

8 Pwr Cleans Rx1 185/125, Rx2 155/105, RX3 95/65

Bike cals (remainder of time)

Then 1 min rest

2) Frontsquat

4 x 5 ascending

3) 3 RFT

20 One arm snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

80 ft D/B Lunge same (1 DB/hold by side)

Sled Push D/B 45/25#

Fri, Sept 29, 2023

WOD

1) 4 Rounds

Every 3 mins

Bike 20/16 cals

10 WB GHDSU w/10 sec hold after reps 20/14#

2) Bench Press

4 x 6 ascending

3) 8 min Amrap

HSPUs Rx1 15, Rx2 8, Rx3 15/10 push-ups

Dus 100, Rx2 50, Rx3 100 singles

Ski 250/225m

Thurs, Sept 28, 2023

WOD

1) 5 min Emom

8 Squat Cleans Rx1 135/95, Rx2 115/75, Rx3 95/65

2)Deadlift

4 x 6 ascending

3) “Jackie”

Row 1,000/900m

50 Thrusters 45/35 (only the BB)

30 pull-ups

Wed, Sept 27, 2023

WOD(35 min cap)

Run 400m

Bike 120/96 cals

Run 400m

Row 100/80 cals

Run 400m

Ski 80/64

Run 400m

Tues, Sept 26, 2023

WOD

1) 18 min Amrap

10 S2O Rx1 115/75, Rx2 95/65, Rx3 75/55

Row 250/225m

10 Burpees over Bar

Ski 250/225m

10 Bar Mups, 10 C2B pull-ups, 10 pull-ups

10 Sumo Hi Pull

2) Power Snatch

6 x every 2:30 mins ascending

Mon, Sept 25, 2023

WOD

1) 12 min Emom

Wallballs rx1 20, Rx2 17, Rx3 14

GHDSU same

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

2) Deadlift

5 x 5 ascending

3) 3 RFT

Run 200m

10 Pwr cleans Rx1 155/105, Rx2 135/85 Rx3 115/65

Dus 100, Rx2 50, Rx3 100 singles

Fri, Sept 22, 2023

WOD

1) Bench Press

6 x 4 ascending

2) 4RFT

10 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65

Row 250/225m

10 Sumo Hi Pull - same

Ski 250/225m

10 T2B

Thurs, Sept 21, 2023

WOD

1) 6 min Emom

10 Fr Lunges Rx1 165/115. rx2 135/85, Rx3 115/65

2) Backsquat 4 x 4 ascending

3) Bike Tabata

8 Rnds 20 sec work/10 sec rest

Wed, Sept 20, 2023

WOD

1) 32 min amrap

25 sit-ups

Bike 1000/900m

Run 400m

Farmers carry 70/53 KB D/B (Yard)

Row 500/450m

Ski 500/450

50 Dus or singles

Tues, Sept 19,2023

WOD

1) 4 min cap

50 pull-ups

1 min rest

4 min cap

50/40 push-ups

2) shoulder Press

6 x 2 ascending

3) 3 RFT

Ski 500/450m

2 Rope climb

20 KB swings 53/35

Mon, Sept 18, 2023

WOD

1) 6 min Emom

6 squat cleans Rx1 165/115, Rx2 135/85, Rx3 115/65

2) Front Squat

4 x 6 ascending

3) 4 RFT

Bike 25/20 cals

8 Burpee Box overs 24/20

Fri, Sept 15, 2023

WOD

1) 3 x GHD Hold

30 sec hold/1 min rest

3 x Lsit

30 sec hold/1 min rest

2) Bench Press

5 x 2 ascending

3) For Time

3 Rounds

Row 350/315m

5 burpees

Then

3 Rounds

Ski 350/315m

5 Burpees

Thurs, Sept 14, 2023

WOD

1) 3 RFT

Row 250/225m

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

20 T2B Rx2 15, Rx3 12

2) Backsquat

5 x 2 ascending

3) 9 min amrap

15 Pwr Snatch 75/55 (min set 5 reps)

30 Dus scale - 60 singles

3 RFT

25 Wallballs 20/14#

Run 200m

25 Box step ups 24/20

Bike 500/450m

Sled Push D/B 45/25#

Row 250/225m

25 Kb swings 53/35#

Ski 250/225m

Tues, Sept 12, 2023

WOD

1) 3 RFT

Bike 25/20 cals

GHDSU Rx1 20, Rx2 15, Rx3 12

8 Devil press Rx1 50/35, Rx2?40/25, Rx3 35/20

2) Push Press

5 x 5 ascending

3) 4 RFT

8 Hang Pwr Clean Rx1 165/115, Rx2 135/85, Rx3 115/65

8 Bar Mups Rx2 8 C2B, Rx3 8 pull-ups

8 Target Burpees

Mon, Sept 11, 2023

9/11 Tribute

2,001m Row (time cap 40 mins)

11 Box jumps 30/24

11 Thruster Rx1 135/95, Rx2 115/75, Rx3 95/65

11 Burpee C2B pull-ups sub burpee pull-ups

11Pwr Clean Rx1 185/125, Rx2 155/105, Rx3 135/85

11 HSPUs - sub pushups

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

11 Toes 2Bar

11 Deadlifts Rx1 same as Pwr Clean

11 S2O Rx1 Same as Thruster

2001m Ski

Fri, Sept 8, 2023

WOD

1) For Time

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

Row 500/450m

25 KB swings

Row 400/360m

30 KB swings

Row 300/270m

2) Bench Press

10, 7, 4 (65%,75%,85%)

3) Ski Tabata - cals

8 Rnds

20 sec work/10sec rest

Thurs, Sept 7, 2023

WOD

1) 5 RFT

5 Squat cleans Rx1 165/115, Rx2 135/95, Rx3 115/75

DUs Rx1 50, Rx2 25, Rx3 50 singles

10 Fr rack lunges

2) Front squat

Reps of 10,7,4 (65%1Rm, 75%, 85%)

Wed,Sept 6, 2o23

WOD

30 min amrap

Bike 50/4o cals

Row 50/40 cals

Ski 50/40 cals

Run 200m

Bike 50/40 cals

Row 50/40 cals

Ski 50/40 cals

Sled Push D/B 45/25#