Tues, Dec 12, 2023

WOD

1) 2 RFT

Wallwalks Rx1 4, Rx2 3, Rx3 2

Vups Rx1 20, Rx2 16, Rx3 12

20 DB snatches (alt)Rx1 50/35, Rx2 40/25, Rx3 35/20

2) Push Press

5 x 5 ascending

3) 9 min amrap

Ski 350/315M

Burpees Rx1 12, Rx2 9, Rx3 6

Mon, Dec 11, 2023

WOD

1) 2 RFT

Bike 700/630m

Box jump overs Rx1 20, Rx2 16, Rx3 12

Row 350/315m

20 Kb swing Rx1 70/53, Rx2 62/44, Rx3 53/35

2) Bk rack lunges (out of rack)

5 x 8 (4 each leg) ascending

3) 5 min Emom

5 Pwr Clean - TNG

Rx1 185/125, Rx2 165/110, Rx3 135/85

Fri, Dec 8, 2023

Friday

1)4x Superman Hold

:30 Work / :30 rest

4x plank

:30 work / :30 rest

2)Bench Press

5x4 ascending

3)3 Rounds:

Sled pull down OR back 25#/empty

Hand release pushups Rx1 20 Rx2 15 Rx3 10

20 hang snatch rx1 95/65 Rx2 75/55 Rx3 65/45

Thurs, Dec 7, 2023

Thursday

1) 8 Rounds (:30 on/:30 off)

Clusters Rx1 135/95 Rx2 115/75 Rx2 95/65

2) Back squats

5x4 ascending

3) 3 Rounds:

DB front rack lunge 40ft Rx1 50/35 Rx2 40/25 Rx3 35/20

15 sit-ups

DB fr lunge back 40ft

30 Back extensions

(Cap 11 mins)

Wed, Dec 6, 2023

Wednesday

1) Every 9mins for 4 Rounds

500/450m Ski

500/450m row

1000/900m bike

Score= total time

Tues, Dec 5, 2023

Tuesday

1) 3 RFT:

250/225m Ski

25 t2B Rx2 18 Rx3 12

5 Shuttle run *Open standard (inside D/B=1)

2) Strict Pullup

5x3

(the hardest version of a strict pull-up you can do whether that is: Jumping pull-up with slow descent, banded strict pullup, chin up (reverse grip), strict pullup, or weighted strict.

3)For Time:

60-50-40-30-20-10 Double unders scaled: single unders(120-100-80-60-40-20)

10 Burpees

Mon, dec 4, 2023

Monday

1) 10 min AMRAP:

20 wallballs Rx1 30/20# Rx2 20/14#

20/16 cal row

2) Front Squats

5x3 ascending

3) “Heavy DT”

5 Rounds:

12 Deadlifts rx1 185/135 Rx2 155/105 Rx3 115/75

9 hang cleans

6 S2O

(Choose a weight that will take about 10-12mins to complete)

Fri, Dec 1, 2023

WOD

1) 3 RFT

Row 500/450m

21 Kb swings

12 Pull-ups

2) Bench Press

5 x 3 pause 2 sec an inch off chest

3) 3 RFT

HSW Rx1 80ft, Rx2 40ft, Rx3 3 Wallwalks

3 Rope Climb

10 Push Press Rx1 135/95, Rx2 115/75, Rx3 95/65

Thurs, Nov 30, 2023

WoD

1) 11 min amrap

8 Thrusters Rx1 115/75, Rx2 95/65, Rx3 75/55

8 Burpees over Bar

Dus Rx1 75, Rx2 50, Rx75 singles

Pistols Rx1 24, Rx2 16, Rx3 12

2) OH squat (sub Front squat)

5 x 3 pause in the bottom for a 2 count each rep

3) Bike Tabata

8 Rnds

20 sec work/10 sec rest

Wed, Nov 29, 2023

WOD (35 min cap)

1) For Time

3 Rnds

Bike 1,000/900m

20 Box step ups 24/20

3 Rnds

Row 500/450m

20 Wallballs 20/14

3 Rnds

Ski 500/450m

20 Kb swings 53/35

Tues, Nov 28, 2023

WOD

1) 3 RFT

Toes 2 Bar Rx1 20,Rx2 15, Rx3 10

8 Pwr cleans Rx1 185/125, Rx2 155/105, Rx3 115/75

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

2) Shoulder Press

5 x 4 ascending

3) Row sprint

2000/1,800m

Mon Nov 27, 2023

WOD

1) 4 RFT

Bike 20/16cals

16 Jumping lunges

2) 6 min EMOM

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

3) Deadlift

5 x 3 ascending

Fri, Nov 24, 2023

Friday

1) 4 Rounds: alternate

30sec Hollow Hold/ 30sec rest

30sec Superman Hold/ 30sec rest

2) Bench

5x2 ascending

3) 2 Rounds:

30 c2b Rx2 pullups Rx3 20 pullups

20 Ghd sit-ups

10 db thrusters Rx1 50/35 Rx2 45/25 rx3 35/20

5 Devils press

Wed, Nov 22, 2023

Wednesday

1) “Turkey DECATHLON”

For Time:

3x Farmers Carry D/B Rx1 70/53 Rx2 53/35

Run 200m

2x Sled push down/pull back

Run 200m

2x lunge d/b

Run 200m

50 Wallballs 20/14

Run 200m

50 Deadlifts Rx1 135/95 Rx2 95/65

RUN 200m

(Cap 35 mins)

Tues, Nov 21, 2023

Tuesday

1) 10 min Amrap

10 Burpee pull-ups

20 Kettlebell swings 53/35

250/225m Ski

2) Push Press

6x2 ascending

3) “Annie V.2”

50-40-30-20-10

Rx1 Crossovers Rx2 Double Unders Rx3 singles(100-80-60-40-20)

Sit ups

Mon, nov 20, 2023

Monday

1) Every 90sec x6

work to a heavy snatch

2) Snatch grip deadlift

5x3 @100% of snatch weight

3) 3 Rounds

20/16 cal Bike

12 db box step overs Rx1 50/35 Rx2 40/25 Rx3 30/15

12 db cleans

20/16 cal Row

(Time Cap 15 mins)

Fri, Nov 17, 2023

WOD

1) Lsit

3 x 30 sec hold w/1 min rest

And

3 x 30 Sec GHD Hold w/1 min rest

2) Bench Press

5 x 5 ascending

3) For Time

3 rounds

Row 15/12cals

Push-ups Rx1 25/20, Rx2 20/15, Rx3 15/10

Then

3 Rounds

Ski 15/12 cals

Strict pull-ups Rx1 12/9, Rx2 9/6 Rx3 6/3 (scale with jumping pullups)

Thurs, Nov 16, 2023

WOD

1) 3 RFT

15 Deadlift Rx1 255/185, Rx2 225/155, Rx3 185/125

15 Box jumps

2) Backsquat

5 x 5 ascending

3) 2 RFT

Row 500/450M

12 Front squats Rx1 165/115, Rx2 135/85, Rx3 115/65

Bike 1,000/900m

Wed, Nov 15, 2023

WOD

5 RFT (38 min cap)

Run 200m

Walking Lunge 80 ft (inside)

Bike 500/450m

10 Vups

Row 250/225m

20 Jumping lunges

Ski 250/225m

10 WB Leg lifts 20/14#

Tues, Nov 14, 2023

WOD

1) 3 RFT

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

Pull-ups Rx1 18, Rx2 12, Rx3 9

Row 350/315m

2) Shoulder Press

5 x 3 ascending

3) 3 RFT

30 DB snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

Burpees Rx1 15, Rx2 12, Rx3 9

8 Sumo Hi pull Rx1 135/95, Rx2 115/75, Rx3 95/55