Thurs, Dec 28, 2023

WOD

1) 6 min Emom

6 Squat Cleans Rx1 165/115, Rx2 135/85. Rx3 115/65

2) Deadlift

5 x 3 ascending

3) 3 RFT

Bike 20/16 cals

15 Box jumps 24/20

15 Kb swings 53/35

Wed, Dec 27,2023

WOD

3 Rounds of :

You have 12 mins to finish

3 RFT

Bike 500/450m

Row 250/225m

Ski 250/225m

Tues, Dec 26, 2023

8 and 9am only

WOD

1) 8 min amrap

Row 350/315m

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

2) Push Press

5 x 5 ascending

3) 5 RNds

15 C2B pull-ups, Rx2 15 pull-ups, Rx3 10 pullups

15 HSPUS Rx2 10 HSPUs, Rx3 15/10 push-ups

Fri, dec 22, 2023

Friday

1) 8min AMRAP:

3-6-9-12-15…

BMU Rx2 C2B Rx3 pullups

HsW Rx1 80ft Rx2 40ft Rx3inchworms

2)Bench Press

5x4 @80% of 1RM

3) 21-15-9 (Cap 8mins)

Ski cals

Shoulder to Overhead Rx1 135/85 Rx2 115/65 Rx3 95/55

Thurs, Dec 21, 2023

Thursday

1) 20 min EMOM:

Kb swings 53/35# Rx1 16 Rx2 13 Rx3 10

Ghd sit-ups (same reps)

Box jumps 24/20” (same reps)

5 Power snatch Rx1 115/75 Rx2 95/65 Rx3 75/55

2) Deadlift

5x4 @80% of 1 Rm

Wed, dec 20, 2023

wednesday

6 min amrap:

200m run

10 burpees

(1 min rest)

6 min Amrap:

500/450m bike

10 lunges

(1 min rest)

6 min Amrap:

250/225m row

10 wallballs

(1 min rest)

6 min Amrap:

250/225m ski

5 Devils press

Tues, Dec 19, 2023

WOD

1) 8 min amrap

9, 12, 15, 18 …

Row Cals

Thrusters 95/65

2) Shoulder Press

5 x 3 ascending

3) 2 RFT

Dus Rx1 100, Rx2 50, Rx3 100 singles

20 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

Ski 250/225m

Push-ups Rx1 20/15, Rx2 15/10, Rx3 10/7

Mon, dec 18, 2023

Monday

1) 2 Rounds:

25/20cal bike

20 deadlifts Rx1 135/95 Rx2 115/75 Rx3 95/65

15 Burpees over bar

2)build to a heavy complex:

1 deadlift+ 1 clean + 1 hang clean

3) 6 sets

:30 Wallsit (at parallel)

:30 max air squats

:30 rest

Fri, Dec 15, 2023

WOD

1) 4 rounds

Lsit 30 sec hold /1 min rest

Then

4 rounds

GHD Holds 30 sec hold/1 min rest

2) Bench Press

6 x 2 ascending

3) 3 RFT

Row 250/225m

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

Ski 250/225m

Pull-ups Rx1 25, Rx2 20, Rx3 15

Thurs, Dec 14, 2023

WOD

1) 3 RFT

10 Db Pwr cleans Rx1 50/35, Rx2 40/25, R3 35/20

20 DB box step ups Rx1 50/35, Rx2 40/25, Rx3 35/20

T2B Rx1 20, Rx2 16, Rx3 12

2) Back squat

6 x 2 ascending

3) For Time

Bike 4,000//3,600m

Every 2 mins get off Bike and do 3 Burpees

Wed, Dec13, 2023

WOD

1) 5 RFT - 40 min cap

Run 100m

5 Burpees

Bike 500/450m

10 squats

Row 250/225m

5 push-ups

Ski 250/225m

10 sit-ups

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