Wednesday, May 1, 2024

WOD

1) For Time

80 ft DB Lunges DB in each hand Rx1 50/35

rx2 40/25, Rx3 35/20

Echo Bike 2,000/1,800m

8 shuttle runs (40ft Down/Back=1)

Bike Erg 2,000/1,800m

80 Ft DB lunges

Row 1,000/900m

8 shuttle runs

Ski 1,000/900m

Cash out -100 sit-ups

Tues,April 30th, 2024

WOD

1) 4 RFT

Row 350/315m

HSPUs Rx1 20, Rx2 12, Rx3 20/15 push-ups

2) Bb complex

2 Pushpress/3 Pushjerks

3) 10 min amrap

8 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65

Dus Rx1 100, Rx2 60, Rx3 100 singles

8 Bar facing Burpees

Monday, April 29, 2024

WOD

1) 4 RFT (9 min cap)

Echo Bike 20/16 cals

10 Backsquat Rx1 185/125, Rx2 155/105, Rx3 115/75

2) GHD Holds

5 x 30 sec hold

w/1 min rest

3) 4 RFT (9 min cap)

Bike Erg 20/16 cals

7 Pwr Clean Rx1 165/115, Rx2 135/85, Rx3 115/65

Fri, April 26, 2024

Wod

1) 8 min Amrap:

12 DB cleans Rx1 50/35 Rx2 45/25 Rx3 35/20

12 DB S2O

24 pull-ups Rx2 18 Rx3 12

2) Bench Press

3x10

3) For Time:

Rope climbs Rx1 5 Rx2 4 Rx3 2

60 Box jumps overs (Step down) 24/20”

Rope climbs Rx1 5 Rx2 3 Rx3 2

Thursday, April 25, 2024

WOD

1) 12 min Emom

Wallballs Rx1 20, Rx2 16, Rx3 12

GHDSU Rx1 20, Rx2 16, Rx3 13

Row Cals Rx1 18/15, Rx2 16/14, Rx3 14/11

KB swings 53/35

2) Deadlift

5 x 3 ascending

3) 5 min Emom

6 reps of Squat clean

Rx1 185/125, Rx2 155/105, Rx3 115/75

Wed, April 24, 2024

Wednesday

1) 5 Rounds for Time:

50-40-30-20-10 air squats

200m Run

500/450m Bike

250/225m Row

250/225m Ski

Tues, April 23, 2024

Tuesday

1)4 Rounds

350/315m ski

20/14 push-ups Rx2 15/10 Rx3 10/7

2)Shoulder Press

5x3

3)3 Rounds

15/12 cals Echo Bike

50 Double unders Rx2 30 Rx3 100 singles

15 Burpees

(Cap 12 mins)

Mon, April 22, 2024

Monday

1) Quarterfinals Workout #4

10 min AMRAP:

10 clean and jerks 135/85 (55-59: 115/75) (60-64: 105/75)
   Rest 1 minute

10 clean and jerks 185/125 (55-59: 135/95) (60-64: 125/85)
   Rest 1 minute

10 clean and jerks 225/155 (55-59: 155/115) (60-64: 145/95)
   Rest 1 minute

Max-reps clean and jerks in time remaining 245/165 (55-59: 185/125) (60-64: 155/105)

2) Back Squat

5x3 ascending

Fri, April 19, 2024

WOD (Pick your poison)

1) Quarterfinals Workout #2

3 Rounds (20 min time cap)

50 Wallballs 20/14#

50 Box over Burpees

Or

Quarterfinals workout #3 (15 min cap)

3 Rounds of

10 Kipping HSPUs ( scale to 20/15 pushups )

20 T2B

2 Rounds of

10 Strict HSPUs (scale to 20/15 pushups)

5 Rope climbs

1 Round of

10 wall facing HSPus (same as above)

20 Ring Muscle ups (scale to Bar mups, C2B, or pullups)

2) Max Pwr Clean

Thurs, April 18, 2024

WOD

1) 2024 Quarterfinals wk#1

4 Rounds of

1 min Snatch 135/85

1 min Row Cals

1 Min DB box step ups 50/35# (2DBs)

1 Min Rest

2) Front Squat

5 x 2 ascending

Wed, April 17, 2024

WOD

1) 2 RFT

15 sit-ups

Bike Erg 1,000/900m

15 Wallballs 20/14#

Run 400m

15 Box jumps

Bike Echo 1,000/900m

15 KB swings

Row 500/450m

15 DB Snatch 35/20#

Ski 500/450m

Tues, April 16, 2024

WOD

1) 3 RFT

Ski 300/270m

8 S2O Rx1 155/105 Rx2 135/85, Rx3 115/65

Pull-ups Rx1 15, Rx2 12, Rx3 9

2) Bench Press

5 x 3 ascending

3) Row sprints

1,500/1,350m

1:30 rest

1,000/900m

1:00 rest

500/450m

:30 rest

250/225m

Mon, April 15, 2024

WOD (time cap 25 mins)

1) 4 RFT

Run 400m

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

12 Bar facing burpees

16 Vups

2) Backsquat

5 x 3 ascending

Fri, April 12, 2024

Wod

1)21-15-9

Ski cals

Db Bench Press Rx1 50/35 Rx2 40/25 Rx3 35/20

2)Bench Press

5x4 ascending

3)2 Rounds:

Rope Climbs Rx1 4 Rx2 3 Rx3 2

Double Unders Rx1 100 Rx2 50 Rx3 100 singles

12 Sumo high pulls Rx1 135/95 Rx2 115/75 Rx3 95/65

Thurs, April 11, 2024

Thursday

1) 3 Rounds:

6 power cleans Rx1 135/95 Rx2 115/75 Rx3 95/55

12 FR lunges

24 toes to bar Rx2 18 Rx3 14

2) Work to a heavy complex:

2 cleans + 2 jerks

3) For time:

75 DB Box Step ups

Every minute, including 0:00 , complete

3 Devils Press Rx1 50/35 Rx2 40/25 Rx3 35/20

..Continue the EMOM until you’ve reached a total of 75 step ups

(Cap 9 mins)

Wed, April 10, 2024

Wednesday

Max Calories

10min Bike

(1 min rest)

10min Row

(1min rest)

10min Ski

Tues, April 9, 2024

Tuesday

1) 3 Rounds

250/225m Ski

40ft Handstand walk Rx2 40ft Rx3 2 wallwalks

GHD sit ups Rx1 25 Rx2 20 Rx3 15

40 ft Handstand walk Rx2 2 wallwalks Rx3 2 wallwalks

2) Seated DB Strict Press

5x8 ascending

3) 7 min AMRAP:

10 Deadlifts E 165/115 Rx1 135/95 Rx2 115/75 Rx3 85/55

5 hang snatch

10 OH squats sc: Front squats

Mon, April 8, 2024

Monday

1) 4 Rounds

(2:00on/1:00off)

Echo Bike cals Rx1 15/12 Rx2 12/10 Rx3 10/8

Max Burpees

2) Front Squat

5x2 ascending

3) 2 Rounds:

30/24 cal Row

15 Goblet squats Rx1 70/53 Rx2 62/44 Rx3 53/35

2 Rounds:

15/12 cal Row

30 Kb swings

Fri, April 5, 2024

WOD

1) 3 RFT

Row 500/450m

C2B pull-ups Rx1 25, Rx2 15, Rx3 25 pull-ups

2) Bench Press

5 x 4 ascending

3) 3 RFT

Ski 500/450m

HSPUS Rx1 25, Rx2 15, Rx3 pushups 25/15

Thurs, March 5, 2024

WOD

1) 3 RFT

Jump rope Rx1 50 crossovers, Rx2 50 Dus, Rx3 100singles

8 Power Clean Elite 225/155, Rx1 185/125, Rx2 155/105, Rx3 115/75

T2B Elite 30, Rx1 25, Rx2 20, Rx3 15

2) Backsquat

5 x 4 ascending

3) Bike /Run Sprints

Bike 3 x 1 min work/2 min rest

Run 3 x 400m w/1 min rest

Score is total cals and time on Run