Fri, August 2, 2024
Wod
1) 8min Amrap
Rope climbs Rx1 3 Rx2 2 Rx3 1
15/12cal Echo Bike
2) Bench Press
5x4 ascending
3) 8 min EMOM
Handstand walk Rx1 40ft Rx2 20ft Rx3 4 inchworms
15 Kb swings Rx1 70/53 Rx2 62/44 Rx3 53/35
Thurs, August 1, 2024
Wod
1) For Time:
21-15-9
Deadlifts Rx1 255/175 Rx2 215/145 Rx3 185/125
Box Jump Overs Rx1 30/24” Rx2 24/20” Rx3 24/20”
*step down*
2) Back Squat
5x4 ascending
3) 2 Rounds:
Jump Rope Rx1 60 Crossovers Rx2 60 Double Unders Rx3 120 singles
Db Lunge 40ft Rx1 50/35 Rx2 45/25 Rx3 35/20
Ghdsu Rx1 30 Rx2 25 Rx3 20
Db Lunge 40ft
Wed, July 31, 2024
Wod
For Time:
125/100cal Ski
125/100cal Bike Erg
125/100cal Row
Every 2 minutes 6 burpees
Tues, July 30,2024
Wod
1)15 min to find a heavy complex: 3 snatch deadlifts + 2 Snatch
2)20 min Amrap:
9 Hang snatch Rx1 115/75 Rx2 95/65 Rx3 75/55
12 T2b
15 Pull-ups
18 Db box step ups Rx1 50/35 Rx2 45/25 Rx3 35/20
21/17cal Ski
Mon, July 29, 2024
Wod
1) 8min AMRAP:
5 clean & jerk Rx1 155/105 Rx2 135/85 Rx3 115/65
20 over the bar hops
*Add 1 clean&jerk per round
2) Front Squats
5x4 ascending
3) 3 Rounds:
40/32cal Row Rx2 35/28 Rx3 30/24
40 air squats
Fri, July 26, 2024
WOD
1) Death by KB 53/35
Starting at 12 swings every min add a swing until you can no longer complete the amount of swings in a minute
2) Bench Press
5 x 2 ascending
3) 3 RFT
Ski 250/225m
26 DB one arm Snatch alt Rx1 50/35, Rx2 40/25, Rx3 35/20
Ski 250/225m
16 DB shoulder Press Press (one DB do 8 and 8)
Thurs, July 25, 2024
WOD
1) 4 RFT
Echo Bike 20/16 cals
16 Jumping Lunges
2) Deadlift
5 x 2 ascending
3) 10 min Emom (alt)
5 squat cleans Rx1 155/110 Rx2 135/95, Rx3 115/75
Row Rx1 15/12 cals, Rx2 12/9, Rx3 9/7
WED, July 24, 2024
WOD
1) For Time
Run 400m
25 Box step ups 24/20”
Echo 1,000/900m
25 Wallballs 20/14#
Erg 1,000/900m
25 Kb swings 53/35#
Row 500/450m
25 KB DL 53/35#
Ski 500/450m
Run 200m
15 Box step ups
Echo 500/450m
15 Wallballs
Erg 500/450m
15 KB swings
Row 250/225m
15 KB DL
Ski 250/225m
Run 100m
5 Box Step ups
Echo 250/225m
5 Wallballs
Erg 250/225m
5 KB swings
Row 125/112m
5 KB DL
Ski 125/112m
Tues, July 24, 2024
WOD
1) 7 min Amrap
Ski 20/16 cals
8 hang clean /S2O Rx1 135/95, Rx2 115/75, Rx3 95/55
2) Push Press
5 x 2 ascending
3) 3 RFT
3 Wallwalks
6 Sumo Hi Pull Rx1 135/95, Rx2 115/75 Rx3 95/55
12 HSPUs Rx2 6, Rx3 12/8 push-ups
24 GHDSUs Rx2 20, Rx3 16
Mon, July 22, 2024
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