fri, Feb 2, 2024

1) 15 mins of skill practice

•double unders

•crossovers

•kipping toes to bar

•pull-ups

•handstand walk

•handstand push-ups

•bmu / rmu

2) Bench Press

4x3 @75% of 1 rep max

3) 12 min amrap

2 Rope climbs Rx1 legless Rx2 1Legless + 1RC Rx3 RC

12 Hang Snatch 95/65

20 Vups

Thurs, Feb 1, 2024

Thursday

1) 3 Rounds

10 Deadlifts Rx1 305/215 Rx2 255/175 Rx3 205/145

10 Box jumps Rx1 36/30” Rx2 30/24” Rx3 24/20”

2) Back Squat

4x3 @75% of 1 rep max

3) Wallball Intervals

(:30 work/:30 rest) x6

Rx1 30/20 10ft Rx2 20/14 10ft Rx3 14 10ft/14 9ft

Wed, jan 31, 2024

Wednesday

You choose machine

Bike Row or Ski

For Time:

Guys 50/40/30/20/10/20/30/40/50 cals

Girls 40/32/24/16/8/16/24/32/40cals

Rest 1 min in between calorie sets

Tues, jan 30, 2024

Tuesday

1) Every 3 mins for 15 minutes

250/225m Ski

Max strict pull-ups

*if you do not have at least 3 strict pull-ups, use a band

2) 1 to 10

Single arm db pushpress (both arms) Rx1 70/50 Rx2 50/35 Rx3 45/25

Burpees over dumbbell

Mon, Jan 29, 2024

Monday

1) 8 min AMRAP:

Double Unders RX1 100 Rx2 50 Rx3 100 singles

20/16 cal Row

2) 5 sets to work to a heavy complex:

Clean  + 2 front squats + 1 jerk

3) 5 Rounds:

15 kb deadlifts Rx1 70/53 Rx2 62/44 Rx3 53/35

12 kb swings

9 goblet squats

Fri, Jan 26, 2024

WOD

1) Bench Press

10,8,6,4,2 reps

Ascending

2) For Time

Row 1,500/1350m

10 Burpees over the Rower

Ski 1,500/1,350m

10 Burpees

3) Bench Tabata

8 x 20 sec work/10 sec rest

Rx1 135/95. Rx2 115/70, Rx3 95/55

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