Mon July 8, 2024

1) 12 min Emom

5 Squat cleans Rx1 165/115, Rx2 135/85, Rx3 115/65

Row Rx1 18/14 cals, Rx2 16/12, Rx3 14/10

10 Fr Fwd Lunges - same weight

GHDSU Rx1 18, Rx2 16, Rx3 14

2) Frontsquat

5 x 3 ascending

3) Bike Erg

5 x :30 sec w/1 min rest

Rx1 24/20 cals, Rx2 22/18 cals, Rx3 20/16 cals

Mon, July 1, 2024

wod

1) 5 Rounds:

10 Backsquats Rx1 225/155 Rx2 165/115 Rx3 135/85

10 Burpees

*take out from rack

2) Work to a heavy complex:

5x3 Cleans

1 from the ground+ 1 below knee+ 1 above knee

3) For Time:

100/80 cal Bike Erg

Every 2 mins, including 0:00, 12/10 cal Row

(Cap 12mins)

Fri, June 28, 2024

WOD

1) 4 RFT

Row 30/24 cals

W/1 min rest between

2) Bench press

6 x 2 ascending

3) 2 RFT

Ski 500/450m

Pull-ups Rx1 30, Rx2 25, Rx3 20

Wallwalks Rx1 5, Rx2 4, Rx3 3

Dus Rx1 100, Rx2 75, Rx3 200singles

Thurs,June 27,2024

WOD

1) GHD Holds

5 x 30 sec hold w/1 min rest

2) Deadlift

6 x 2 ascending

3) 4 RFT

2 Rounds of

5 Pwr cleans Rx1 185/125, Rx2 155/105, Rx3 135/85

20/16 cals on Erg Bike

10 Burpees over Bar

Then

2 Rounds of same as above but switch Bikes

20/16 cals on ECHo Bike

Wed June 26, 2024

WOD

1) For Tlme

100 sit-ups

Run 400m

Bike Echo 1,000m

Bike Erg 1,000m

Row 500/450m

Ski 500/450m

50 sit-ups

Run 200m

Bike Echo 500m

Bike Erg 500m

Row 250/225m

Ski 250/225m

25 Sit-ups

Run 100m

Bike Echo 250/225m

Bike Erg 250/225m

Row 125/112m

Ski 125/112m

Tues, June 25, 2024

WOD

1) 3 RFT

Ski 20/16cals

20 Kb Swings

10 S2O KB (5 reps on each side)

5 Burpees

2) Pushjerk

5 x 3 ascending

3) Power Snatch

5 x 3 - TNg every 1:30

Ascending to heavy set of 3

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 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

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