Mon, June 24, 2024
WOD
1) 2 RFT
Rower 500/450m
Wallballs Rx1 40, Rx2 30, Rx3 20
Box stepups Rx1 40, Rx2 30, Rx3 20
2) Backsquat
5 x 4 ascending
3) 5 min Emom
10 Front rack lunges Rx1 155/105, Rx2 135/85, Rx3 115/65
Fri, June 21, 2024
Wod
1) 5 min EMOM
Push-ups Rx1 20/16 Rx2 15/12 Rx3 10/8
2) Bench
5x2 ascending
3) 3 Rounds
200m Run
Rope climbs Rx1 3 Rx2 2 Rx2 1
12 Hspu Rx1 strict Rx2 kipping Rx3 Seated db press 35/20
Thurs, June 20, 2024
Wod
1) For Time:
30 Devils Press
*including 0:00, every 2 mins 15/12 cal Bike Erg
Rx1 50/35 Rx2 40/25 Rx3 35/20
(Cap 12min)
2) 15 mins to work to a heavy
Hang Power Clean
3) 10 min AMRAP
20 OH lunges Rx1 135/95 Rx2 115/75 Rx3 95/55
20 Toes to bar Rx2 16 Rx3 12
Wed, June 19, 2024
Wod
For Time:
2000/1800m Ski
200 Double Unders scaled:300 singles
2000/1800m Row
100 Crossovers scaled: 150 singles
Tues, June 18, 2024
Wod
1) 6 min Amrap
Burpee pull-ups
2) Split Jerk
5x2 ascending
3) 21-15-9
Hang Cleans Rx1 155/105 Rx2 135/85 Rx3 95/65
S2OH
(Cap 8 mins)
Mon, June 17, 2024
Wod
1) Back Squats
2 x 8 65% 1RM
2 x 6 75% 1RM
2 x 4 85% 1RM
2) 4 RFT:
250/225m Row
20 Wallballs Rx1 30/20 10ft Rx2 20/14 10ft Rx3 20/14 9ft
10 Deadlifts Rx1 255/175 Rx2 225/155 Rx3 185/125
5 Wallwalks Rx2 4 Rx3 3
(Cap 20 mins)
Fri, June 14, 2024
WOD
1) 3 Rnds
GHD Holds - 30 sec w/1 min rest
Then
3 Rnds
Lsit - 30 sec hold w/1 min rest
2) Bench Press
5 x 3 ascending
3) 3 Rnds
Row 350/315m
8 Burpees over Rower
2 mins rest then
3 Rnds
Ski 350/315m
12 One arm alt DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Thurs, June 13, 2024
WOD
1) 5 min Emom
6 squat cleans Rx1 155/105, Rx2 135/85, Rx3 115/65
2) Deadlifts
5 x 3 ascending
3) 3 RFT
Box jump overs Rx1 20, Rx2 15, Rx3 10
Pistols Rx1 25, Rx2 20, Rx3 15
8 Power Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
Wed, June 12, 2024
WOD
1) 3 RFT (40 min cap)
Bike Echo 35/28 cals
25 Kb Deadlifts Rx1 53/35#, Rx2 44/26, Rx3 35/20
Bike Erg 35/28 cals
20 KB swings Rx1 53/35#, Rx2 44/26, Rx3 35/20
Row 35/28 cals
15 KB goblet squats Rx1 53/35# , Rx2 44/26, Rx3 35/20
Ski 35/28 cals
10 KB Fwd in place lunges Rx1 53/35#, Rx2 44/26, Rx3 35/20
Tues, June 11, 2024
WOD
1) 12 min amrap
Row 350/315m
HSPUs Rx1 20, Rx2 12, Rx3 20/15 push-ups
8 Sumo Hi pull Rx1 135/95, Rx2 115/75, Rx3 95/65
2) Push Press
5 x 4 ascending
3) Rx1 5 Rnds, Rx2 4 Rnds, Rx3 3 Rnds
Ski 20/16 cals
C2B pull-ups 15 (scale 15 pullups)
Mon, June 10, 2024
WOD
1) 3 RFT
Bike Echo Rx1 30, Rx2 25, Rx3 20
80ft DB Walking lunges Rx1 50/35, Rx2 40/25, Rx3 35/20
2) Back Squat
2 x 8 65% 1RM
2 x 6 75% 1RM
2 x 4 85% 1RM
3) 2 RFT
Wallballs Rx1 30, Rx2 25, Rx3 20
GHDSu Rx1 30, Rx2 25, Rx3 20
Dus Rx1 100, Rx2 50, Rx3 100 singles
Fri, Jun 7, 2024
wod
1) (:30on/:30off) x6
Rx1 RMU Rx2 BMU Rx3 C2B
2) Bench Press
4x2 ascending
3) 3 RFT:
15 KB swings Rx1 70/53 Rx2 62/44 Rx3 53/35
2 Rope climbs Rx1 LL Rx2 1 LL +1RC Rx3 RC
(Time cap 8 mins)
Thurs, June 6, 2024
wod
1) 3 min EMOM
5 clean and jerks TNG Rx1 155/105 Rx2 135/85 Rx3 115/65
Straight into..
3 min EMOM
3 clean and jerks TNG Rx1 185/135 Rx2 155/105 Rx3 135/85
3 min EMOM
1 clean and jerk Rx1 215/155 Rx2 185/125 Rx3 145/95
2) Front Squat
4x2 ascending
3) For Time
Buy in: 80ft DB FR Lunge Rx1 50/35 Rx2 40/25 Rx3 35/20
2 Rounds
20 Box jump overs(step down) 24/20”
10 DB Thrusters
Cash out: 80ft DB FR Lunge
(Cap 9 mins)
Wed, Jun 5, 2024
wod
6min AMRAP (x4)
400m Run
R1: 35/28cal Bike erg
R2: 35/28cal Row
R3: 25/20cal Echo Bike
R4: Sled Push d/b 45/25
Max Line facing burpees
(2 min rest inbetween rounds)
Tues, June 4, 2024
wod
1) Snatch
15 mins to work to a heavy single
2) 18min AMRAP
500/450m Ski
25 Vups
Handstand walk Rx1 80ft Rx2 40ft Rx3 3 wallwalks
GHDSU Rx1 25 Rx2 20 Rx3 15
Mon, June 3, 2024
Wod
1)Semi mini Workout 2
3 Rounds:
100 double unders Rx2 60 Rx3 100 singles
T2B Rx1 20 Rx2 16 Rx3 12
10 front squats Rx1 155/105 Rx2 115/75 Rx3 95/65
2) Deadlift
4x2 ascending
3) 1min on/2min off (x4)
Bike cals
Rx1 28/22cals Rx2 25/19 Rx3 21/16
Fri, May 31, 2024
WOD
1) 3 RFT
Row 350/315m
GHDSU Rx1 25, Rx2 20, Rx3 15
2) Bench Press
4 x 8 ascending
3) 8 min amrap
HSPUs Rx1 20, Rx2 15, Rx3 20/15 push-ups
Kb swings Rx1 25, Rx2 20, Rx3 15
Burpees Rx1 12, Rx2 10, Rx3 8
Thurs, May 30,2024
WOD
1) 8 min Emom
12 Fr Lunges -odd min
5 squat cleans - even min
Rx1 155/105, Rx2 135/85, Rx3 115/65
2) Deadlift
4 x 8 ascending
3) 4 RFT
10 DB cleans (2 DBs) Rx1 50/35, Rx2 40/25, Rx3 35/20
Box jumps Rx1 20, Rx2 15, Rx3 12
20 DB Snatch - same weight (one DB)
Wed, May 29, 2024
WOD
1) 3 RFT (40 min cap)
Run 400m
Bike erg 1,000/900m
Bike echo 1,000/900m
Row 500/450m
Ski 500/450m
2 min rest
Tues, May 28, 2024
WOD
1) 3 RFT
SKi 350/315M
Wallballs Rx1 25, Rx2 20, Rx3 15
T2B Rx1 25, Rx2 20, Rx3 15
2) Push Press
5 x 3 ascending
3) 9 min amrap
Bike Erg Rx1 25/20 cals, Rx2 20/16, Rx3 15/12 cals
6 Ground to OH Rx1 155/105, Rx2 135/85, Rx3 115/65
Burpees over the Bar Rx1 12, Rx2 10, Rx3 8