Thurs, Jan 25, 2024
WOD
1) 4 RFT
Bike 25/20 cals
20 jumping lunges
2) BB complex
6 x 4 Fr Rack lunges/2 Fr squats
Ascending
3) 2RFT
Wallballs Rx1 30, Rx2 25, Rx3 20
T2B Rx1 25, Rx2 20, Rx3 15
20 Box jumps 24/20
10 Thrusters Rx1 135/95, Rx2 115/75, Rx3 95/55
Wed, Jan 24, 2024
WOD
1) 3 RFT (38 min Cap)
Run 400m
15 Deadlift Rx1 135/95, Rx2 115/75, Rx3 95/55
Bike 1,000/900m
10 Fr squats - same
Row 500/450m
5 S2O - same
Ski 500/450m
Tues, Jan 23, 2024
WOD
1) BB Complex
6 x 2 shoulder Press/3 push press/ 4 push jerk
Ascending
1) 2 RFT (25 mins)
50 sit-ups
Row 40/32 cals
Rx1 30 Hspu, Rx2 15 Hspu, Rx3 30 push-ups
Rx1 20 C2B pull-ups, Rx2 20 pull-ups
10 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 115/75
Mon, Jan 22, 2023
WOD
1) 8 min Emom
12 Fr Rack lunges Rx1 165/115, Rx2 135/85, Rx3 115/65
2) Backsquat
5 x 3 ascending
3) 8 min Emom
5 squat cleans Rx1 165/115, Rx2 135/85, Rx3 115/65
Fri, Jan 19, 2024
Friday
1) 10 min EMOM: alternate
Handstand hold on wall
hang from rig
Rx1 40 sec Rx2 30 sec Rx3 20 sec
2) Bench Press
5x4 ascending
3) For Time:
GHDSU Rx1 50 Rx2 40 Rx3 30
Into..
4 Rounds
10 hang snatch Rx1 95/65 Rx2 75/55 Rx3 65/35
50 Double Unders Rx2 25 Rx3 50 singles
(Cap 12 mins)
Thurs, Jan 18, 2024
Thursday
1) 6 min EMOM:
3 Power cleans Rx1 245/165 Rx2 195/135 Rx3 145/95
2) 5 sets (ascending)
2 Front squat + 3 Backsquat
3) Every 2 mins x4
15 Wallballs Rx1 30/20 10ft Rx2 20/14 10ft Rx 14 10ft/14 9fT
In remaining time max row cals
Wed, jan 17, 2024
Wednesday
1) For Time:
50/40 cal Bike
50/40 cal Row
50/40 cal Ski
50 situps
35/28 cal Bike/Row/Ski
35 burpees
20/16 cal Bike/Row/Ski
20 shuttle runs 25ft (d/b=1)
Tues, Jan 16, 2024
Tuesday
1) “22.1”
15 min AMRAP:
3 wallwalks
12 db snatches
15 box jump overs *no rebound
Straight into
15 mins to find max of complex
1 snatch + 1 hang snatch
Mon, Jan 15, 2024
Monday
1) 3 Rounds:
20 Lunges Rx1 Overhead 115/75 Rx2 overhead 75/55 Rx3 FRONT RACK 75/55
25/20 cal Bike
2) Deadlift
5x4 ascending
3) 9 min Amrap:
Pull-ups Rx1 20 C2B Rx2 20 Rx3 12
30 Air squats
Fri, JaN 12, 2024
WOD
1) For Time
30 Hang Pwr C/J Rx1 135/95, Rx2 115/75, Rx3 95/55
Every 2 mins 8 burpees
2) Bench Press
6 x 3 ascending
Tempo 3sec/2sec/up
3) 5 Rnds
Every 2:30 mins Rx1 , 3mins Rx2 , 3:30mins Rx3
Row 12/10 cals
20/15 pushups
Thurs, Jan 11, 2024
WOD
1) 6 min EMOM
8 Deadlift
60%1RM
2)Backsquat
Tempo
6 x 3 - 3sec down/2 sec in bottom/Drive up
3) 3 RFT
10 DB Thrusters Rx1 50/35, Rx2 40/25, Rx3 35/20
Row 20/16 cals
T2B Rx1 20, Rx2 16, Rx3 12
Wed, Jan 10, 2024
WOD
1) 2 RFT
Bike 2,000/1,800m
20 Box step ups 24/20
Row 1,000/900m
20 Wallballs 20/14#
Ski 1,000/900m
20 Kb swings 53/35
Tues, January 9,2024
WOD
1) Split Jerk
7 x ascending
2) 3 RFT
Row 250/225m
8 S2O Rx1 155/105, Rx2 135/85, Rx3 115/65
Pull-ups Rx1 20, Rx2 15, Rx3 10
8 Pwr Snatch Rx1 155/105, Rx2 135/85, Rx3 115/65
8 Burpees over bar
Mon, Jan 8, 2024
WOD
1) 5 RFT
Bike 20/16 cals
6 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 115/75
2) Super Set
6 sets ascending
3 Front squat /6 Front Rack Fwd lunge
3) 9 min amrap
Dus Rx1 100, Rx2 50, Rx3 100
Vups Rx1 20, Rx2 15, Rx3 10
Pistols Rx1 20, Rx2 15, Rx3 10
Fri, Jan 5, 2024
Friday
1)9 min EMOM:
Rope Climbs Rx1 3 Rx2 2 Rx3 1
T2B Rx1 15 Rx2 12 Rx3 9
Box Jumps (no rebound) 24/20” Rx1 15 Rx2 12 Rx3 9
2) Bench Press
5x3 ascending
3) 3 RFT:
1000/900m Bike
20 Single Arm DB Pushpress (10L/10R) Rx1 50/35 Rx2 45/25 Rx3 35/20
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)