Mon, Oct 16, 2023

WOD

1) 4 RFT

Bike 20/16 cals

8 Burpee Box Over 24/20

2) Backsquat

4 x 4 ascending

3) 9 min amrap

5 Squat cleans Rx1 165/115, Rx2 135/85, Rx3 115/65

Run 200m

50 Dus (sub 50 singles)

Fri, Oct 13, 2023

WOD

1) 6 min Emom

12 Backsquat Rx1 225/155, Rx2 185/125, Rx3 155/105

Bike cals Rx1 18/14, Rx2 16/12, Rx3 14/10

2) Benchpress

5 x 5 ascending

3) 2 RFT

Sled push D/B 45/25#

12 Hang Pwr cleans Rx1 135/95, Rx2 115/75, Rx3 95/55

T2B Rx1 20, Rx2 16, Rx3 12

20/15 push-ups

Thurs Oct 12, 2023

WOD

1) Every 90sec

1 clean and jerk

work to heavy single

Start weight:

Rx1 185/125 +10 Rx2 135/85 +10 Rx3 95/55 +5

(Rx start weight should be The closest to 65% of 1 rep)

2) Open Workout 20.1

10 rounds:

8 G2OH @95/65

10 bar facing burpees

(15 min Cap)

Wed Oct 11, 2023

Wod (38 min cap)

3 rounds:

Ski 500/450m

20 Sit-ups Rx1 with ball Rx2/3 not with ball

Row 500/450m

20 Wallballs

Bike 1000/900m

20 Step ups Rx1 with ball Rx2/3 not with ball

Run 400m with wb

(Bring wb with you throughout workout)

Rx1 30/20 Rx2 20/14 Rx3 14/10

Tuesday Oct 10, 2023

1) 3 rFT

250/225m ski

wallwalks Rx1 5 Rx2 3 Rx3 2

20 Kb swings 53/35

2) 5 sets

1 shoulder press + 2 pushpress + 3 push jerk

(work to a heavy complex)

3) Pullup Tabata

Rx1 strict  Rx2 Kipping

(2 min rest)

Push-up Tabata

Mon Oct 9, 2023

WOD

1) 10 min amrap

10 DB snatches 20 Dus Rx1 50/35, Rx2 40/25, Rx3 35/20

20 DB snatches 40 Dus

30 DB Snatches 60 Dus

Continue pattern

2) Front Squat

4 x 4 ascending

3) 3 RFT

Run 400m

10 Front squats Rx1 135/95, Rx2 115/75, Rx3 95/65

10 Box jumps

Fri, Oct 6, 2023

WOD

1) For Time

1 Rope climb

5 Pwr Clean Rx1 165/115, Rx2 135/95, Rx3 115/75

2 Rope climbs

4 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 135/95

3 Rope Climbs

3 Pwr Cleans Rx1 205/145, Rx2 175/120, Rx3 155/105

4 Rope Climbs

2 Pwr Cleans Rx1 225/165, Rx2 195/135, Rx3 175/120

5 Pope Climbs

1 Pwr Clean Rx1 245/185, Rx2 215/155, Rx3 195/135

2) Bench Press

4 x 3 ascending

3) Ski sprint

3 x 30/24 cals w/30 sec rest in between

Thurs,Oct 5,2023

WOD

1)9 min Emom

12 Fr rack Lunges Rx1 115/75, Rx2 95/65, Rx3 75/55

GHDSU Rx1 22, Rx2 18, Rx3 14

20 KB swings Rx1 70/53, Rx2 53/35, Rx3 44/36

2) Backsquat

4 x 3 ascending

3) Run Sprints

4 x 200m

W 30 sec rest between

WED, OCt 4, 2023

WOD

1) Smoggy 100s

For 30 mins

Sprint Bike 100/80cals

1 min rest

Sprint Row 100/80 cals

1 min rest

Sprint Ski 100/80 cals

1 Min rest

Continue until 30 mins expires

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