WOD
1) 3 RFT
8 Burpees over Box
16 Pistols
32/25 cals on Bike Erg
2) Backsquat
5 x 2 ascending
3) 4 RFT
5 Thrusters Rx1 135/95, Rx2 115/75 Rx3 95/55
50 Dus
Row 250/225m
Fri, July 19, 2024
Wod
1) Weighted Plank Holds
5x :45hold /:45min rest
Rx1 45/35 Rx2 25/15 Rx3 BW
2) Bench Press
4x6 ascending
3) 4 Rounds:
Rx1 2 LL Rx2 1LL/1 RC Rx3 2 RC
Push-ups Rx1 25/20 Rx2 20/16 Rx3 15/12
Thurs, July 18, 2024
Wod
1) (2 minutes work/1min rest)x4
10/7 cal Echo bike
10 burpees over the bar
In remaining time, max power cleans 95/65
2) Deadlifts
3x12 @50-55%
3) 21-15-9
Toes to bar
Thrusters Rx1 135/95 Rx2 115/75 Rx3 95/55
(Cap 12mins)
Wed, July 17, 2024
wod
For Time: (Cap 40mins)
4 sets x 400m Run
4 sets x 1000/900m Bike Erg
4 sets x 500/450m Row
(1min rest in between each set but
2 min rest in between each movement)
Tues, July 16, 2024
Wod
1) 8 min AMRAP:
Max effort Ski cals
Every 2:00mins (starting @0:00) 3 wallwalks
2) Every 2:00 for 6 sets
2 Power Snatch
Work to a heavy double
3) For Time:
75 Shoulder Press 45/35#
Every break Vups Rx1 25 Rx2 15 Rx3 10
Mon, July 15, 2024
Wod
1) 10min EMOM:
Row cals Rx1 18/15 Rx2 15/12 Rx3 12/9
15 KB swings 53/35
2) Back Squat
3x12 @50-55%
3) 3 RFT:
30-20-10
Db Cleans Rx1 50/35 Rx2 45/25 Rx3 35/20
10 Shuttle runs (d/b=1)
(Cap 10 mins)
Fri, July12, 2024
WOD
1) 3 Rnds
GHD Hold
30 sec hold /1 min rest
Then
3 Rnds
Lsit
30 sec hold/1 min rest
2) Bench Press
5 x 4 ascending
3) 3 RFT
Ski 250/225M
6 Sumo Rx1 135/95, Rx2 115/75, Rx3 95/55
Row 250/225m
12 S2O same
Thurs, July 11, 2024
WOD
1) 7 min amrap
8 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 115/75
20 Box jump overs 24/20
2) Deadlifts
6 x 3 ascending
3) 2 RFT
Row 50/40 cals
Wallballs Rx1 50, Rx2 40, Rx3 30
T2B Rx1 20, Rx2 15, Rx3 10
Wed, July 10, 2024
WOD
3 Rnds or 40 min cap
ECHO Bike 1,000/900m
5 Burpees
Erg Bike 1,000/900m
15 jumping lunges
Row 500/450m
15 jumping lunges
Ski 500/450m
5 Burpees
Run 400m (push sled at either beginning or end of run. If push at the beginning of run leave sled at “turnaround” Cone and if at end of run push from “turnaround cone to start cone) 45/25#
Tues, June 9, 2024
WOD
1) 3 RFT
Ski 350/315m
Pull-ups Rx1 20, Rx2 15, Rx3 10
20 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35
2) Push Press
5 x 5 ascending
3) 4 RFT
8 Hang Power Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
8 Burpees over Bar
Dus Rx1 75, Rx2 50, Rx3 100 singles
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
Fri, July 5, 2024
Wod
1) Turkish get ups with a dumbbell
4 min Amrap Rx1 60/40 Rx2 50/30 Rx3 30/20
2)Bench Press
5x3 ascending
3) 9 min EMOM
12 Db Bench Press Rx1 50/35 Rx2 45/25 Rx3 35/20
Ghd sit-ups Rx1 20 Rx2 16 Rx2 12
Rx1 6 BMU Rx2 12 C2B Rx3 12 Pullups
Thurs, July 4, 2024
Wod
8am & 9am classes only
Wed, July 3, 2024
Wod
Every x minutes for 4 Rounds:
500/450m Row
200m Run
500/450m Ski
Rx1 7mins Rx2 8mins Rx3 9mins
(Should have between 1-2 min rest with the Rx you choose)
Tues, July 2, 2024
Wod
1) 8 min AMRAP:
Toes to Bar Rx1 30 Rx2 20 Rx3 15
60 Double Unders Rx3 60 singles
2) Pushpress
3x10 @65% of 1RM
3) 3 Rounds:
18 Db snatch Rx1 70/50 Rx2 50/35 Rx3 40/25
OH carry with one dumbbell around parking lot
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