Thurs, Jan 4, 2023
Thursday
1) “22.2”
For Time:
1 -> 10 -> 1
Deadlifts Rx 225/155 Scaled 135/95
Bar Facing Burpees
(Cap 10 mins)
2) BackSquat
5x3 ascending
3) 10 min AMRAP:
20 Wallballs Rx1 30/20 Rx2 20/14
1 Wallwalk (+1 every round)
Wed, Jan 3, 2024
Wednesday
1) For time:
1500/1350m Bike
1 min Rest
1500/1350m Row
1 minute Rest
1500/1350m Ski
1 minute Rest
1 mile Run
(Cap 35 mins)
Tues, Jan 2, 2023
Tuesday
1) 20 min EMOM
10 Power cleans Rx1 135/95 Rx2 115/75 Rx3 95/65
Row cals Rx1 15/12 Rx2 13/10 Rx3 10/8
Kb swings 53/35# Rx1 20 Rx2 16 Rx3 12
Bike cals Rx1 15/12 Rx2 13/10 Rx3 10/8
2) 15 minutes to find:
2 rep max thruster
Fri, Dec 29,2023
WOD
1) Bench Press
5 x3 ascending
2) For Time (total time including rest)
Amanda
9,7,5
Rmups Rx2 Bmups, Rx3 C2B /pushups
Squat Snatch 135/95 Rx2 115/75, Rx3 95/55
3 mins rest
Annie
50,40,30,20,10
Dus (singles double #)
Sit-ups
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