Tues, Oct 31, 2023

WOD

1) 5 RFT

Ski 200/160m

Pull-ups Rx1 15, Rx2 12, Rx3 9

Ski 200/160m

HSPUs Rx1 15, Rx2 12, Rx3 15/10 pushups

2) Power Snatch

5 x 3 ascending

Mon, Oct 30,2023

wOD

1)12 min Emom

Wallballs Rx1 20, Rx2 17, Rx3 14

GHDSU Rx1 20, Rx2 17, Rx3 14

Kb swings Rx1 20, Rx2 17, Rx3 14

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

2) Backsquat

5 x 5 ascending

3) 2 RFT

Run 200m

20 Deadlift Rx1 165/115, Rx3 135/95, Rx3 115/75

Dus Rx1 100, Rx2 50, Rx3 100 singles

5 Squat cleans - same

Fri, Oct 27, 2023

Wod

1) Every 90 seconds x6

10/7 push-ups + 1 wallwalks / Rx2 +2 wallwalks (3 total) / Rx1 + 6 wall facing hspu

2) Bench Press

4x4 ascending

3) 3 Rounds

Rope climbs Rx1 3 Rx2 2 Rx3 1

21-15-9

Hang cleans Rx1 135/95 Rx2 115/75 Rx3 95/65

S2O (same weight)

Thurs, Oct 26, 2023

Wod

1) 5 Rounds:

25/20 Bike cals

20 Jumping lunges

2) Front Squats

4x3 ascending

3) 12 min AMRAP

15 deadlifts Rx1 225/155 Rx2 185/125 Rx3 135/95

15 GHDSU

15 box jump overs

15 Vups

Wed, Oct 25, 2023

Wod

3 Rounds (cap 36 mins)

1000/900m Bike

400m Run

500/450m Row

Farmers Carry to far driveway & back rx1 50/35 rx2 40/25 *do not drop the dumbbells on the ground*

500/450m Ski

Backwards sled drag D/B 45/25

Tuesday, Oct 24, 2023

Wod

1) Every 90 seconds x 6

8 Toes-to-Bar + 6 pullups /Rx2 +4 C2B/ Rx1 + 2BMU

(for example Rx1 would be 8 T2B + 6PU + 4C2B + 2BMU)

2) Shoulder Press

4x4 ascending

3) 3 Rounds for time

Ski 250/225m

Double Unders Rx1 100 Rx2 50 Rx3 100 singles

30 Single Arm DB pushpress (15 per arm) Rx1 50/35 Rx2 40/25 Rx3 35/20

Mon, Oct 23, 2023

Wod

1) 20-15-10-5

Goblet squats Rx1 70/53 Rx2 62/44 Rx3 53/35

Burpees

2) Overhead squat

5x3 (3 sec pause in bottom of each rep)

3) “Isabel”

30 snatches for time Rx 135/95 scaled 115/75

fri, Oct 20, 2023

WOD

1) 3 RFT

Peg Board Rx1 2, Rx2 1, Rx3 2 RC

HSPUs Rx1 15,Rx2 10, Rx3 15/10 pushups

Sled pull D/B 25/Empty

2) Benchpress

5 x 3 ascending

3) For Time

Row 1,000/900m

Thurs, Oct 19,2023

WOD

1) 6 min Emom

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

2) Deadlift

5 x 3 ascending

3) 3 RFT

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

40 ft DB Lunges

16 One arm Snatch

40 ft DB lunges

Wed, Nov 18, 2023

8 RFT (35 MIN CAP)

BIKE 500/450M

5 BOX JUMPS 24/20

ROW 250/225M

5 KB SWINGS 53/35

SKI 250/225M

5 BURPEES

Tues, Oct 17, 2023

WOD

1) 5 Rnds

Ski 30 sec sprint /1 min rest - max cals

Rx1 - 75/60+, Rx2 65/52+, Rx3 55/44+

2) Pushpress

5 x 3 ascending

3) 3 RFT

8 Bar Mups, 15 C2B Pull-ups, 15 pullups

WB GHDSU Rx1 15, Rx2 12, Rx3 9

8 Hang Pwr Snatch Rx1 155/105, Rx2 135/85, Rx3 115/65

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