Fri, Sept 6, 20240
WOD
1) Lsit & GHD Hold
6 x 30 sec hold w/ 1min rest
3- Lsit and 3 GhD hold
2) Bench Press
5 x 4 ascending
3) 12 min amrap
Hspu Rx1 20, Rx2 12, Rx3 20/12 push-ups
20 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35
20/16 cals Ski
Thurs, Sept 5, 2024
WOD
1) 5 X every 4 mins
Row Rx1 24/20, Rx2 22/18, Rx3 20/16 cals
Burpees over the Row Rx1 12, Rx2 10, Rx3 8
12 Deadlift Rx1 255/195, Rx2 225/175, Rx3 185/125
2) 2 RFT
20 DB snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Oh Lunge 40 ft - same DB weight
Wallballs Rx1 25, Rx2 20, Rx3 15
Wed,Sept 4, 2024
WOD
Max Calories
8 mins Echo
2 mins rest
8 mins Erg
2 mins rest
8 mins Row
2 mins rest
8 mins Ski
Tues, Sept 3, 2024
WOD
1) 3 RFT
Row 500/450m
Pull-ups Rx1 20, Rx2 15, Rx3 10
2) Push Press
4 x 8 ascending
3) 9 min amrap
5 Sumo Hi pull Rx1 155/105, Rx2 135/95, Rx3 115/75
10 Burpees over the Bar
Ski 20/16 cals
Mon, Sept 2, 2024
Labor Day - 8am and 9am classes only
1) 4 Rnds
Echo Bike Rx1 25/20 cals, Rx2 20/16 cals, Rx3 15/12
15 Box jump overs 24/20
2) Backsquat
4 x 6 ascending
3) 8 min amrap
5 Pwr cleans Rx1 185/125, Rx2 155/105, Rx3 115/75
GHDSU 20 reps
Wallballs 40 20/14#
Fri, August 30,2024
Wod
1) 6min EMOM
(:45on/:15 off)
Hollow hold x3
Superman hold x3
2)Super Set:
Bench 5x5
Deadlifts 5x3
ascending for both
3) 3 Rounds:
Rope Climb Rx1 4 Rx2 3 Rx3 2
20 Vups
Thurs, August 29, 2024
Wod
1) 8 min AMRAP
5 Power Snatch Rx1 135/95 Rx2: 115/75 Rx3 95/55
10 OH Squats
2)Backsquat
5x5 ascending
3) Every 2:00 for 4 rounds
Shuttle Runs (D/B=1) Rx1 6 Rx2 5 Rx3 4
16 Goblet lunges Rx1 70/53 Rx2 62/44 Rx3 53/35
Wed, August 28, 2024
Wod
For Time:
Buy in: 800m Run
Into 4 Rounds
500/450m Bike Erg
.5/.45km Echo Bike
250/225m Row
250/225m Ski
After each round complete one of the following..
R1: 10 Burpees over bar
R2: 20 hang cleans 95/65
R3: 30 deadlifts
R4: 40 bar hops (every hop =1)
Tues, August 27, 2024
Wod
1) ”Betty”
5 Rounds:
12 pushpress Rx 135/95 sc 95/65
20 Box jumps 24/20” *step down
(12 min Cap)
2) Pull-up Strength
Every 2 mins for 5 sets
5 strict pull-ups
Rx+: can be weighted
Scale: 5 SLOW eccentric top to bottom pullups
3) Ski Intervals
3 Rounds:
40/32cals
(1min Rest)
Mon, August 26, 2024
Wod
1) Every 1:30 for 8 sets
2 squat cleans
2) 18 min EMOM:
Bike Erg cals Rx1 20/16 Rx2 18/14 Rx3 15/12
Burpees Rx1 15 Rx2 12 Rx3 9
Row cals Rx1 20/16 Rx2 18/14 Rx3 15/12
Wallballs 20/14# Rx1 20 Rx2 18 Rx3 15
Max Effort db snatch Rx1 50/35 Rx2 45/25 Rx3 35/20
Rest
Fri, Aug 23, 2024
WOD
1) Lsit
5 x 30 sec hold w/1 min rest
2) Bench Press
4 x 5 ascending
3) 4 RFT
Ski 150/135m
8 Sumo hi pull Rx1 155/105, Rx2 135/95, Rx3 115/75
8 Burpees over Bar
Row 150/135m
8 Hang Clean /Jerk - same
Thurs, Aug 22,2024
WOD
1) For Time
50/40 cals Erg Bike
100 air squats
Dus Rx1 150, Rx2 100, Rx3 300 singles
2) Back squat
4 x 5 ascending
3) 8 min amrap
40 ft DB Lunges
DB cleans Rx1 50/35, Rx2 40/25, Rx3 35/20
WED, Aug 21, 2024
WOD
6 RFT - 40 min cap
Run 100m
Bike Erg - 600/540m
Bike Echo - 600/540m
Row 300/270m
Ski 300/270m
Tues, Aug 20, 2024
WOD
1) 2 RFT
Row 750/600m
Push-ups Rx1 25/20, Rx2 20/15, Rx3 15/10
2) Pushpress
5 x 3 ascending
3) 3 RFT
Ski 500/450m
21 KB swings 53/35
12 Pull-ups
Mon, Aug19, 2024
WOD
1) 4 RFT
15 Wallballs 20/14
20 T2B Rx2 15, Rx3 10
30 Box step ups 24/20”
2) Deadlift
5 x 4 ascending
3) 9 min amrap
20/16 cals Echo Bike
8 Pwr cleans Rx1 185/125, Rx2 155/105, Rx3 135/85
Aug 16, 2024
WOD
1) 5 x GHD Holds w/DB - hold 30 sec /1 min rest
Rx1 35/20 DB, Rx2 25/10 DB, Rx3 BW hold
One DB hold in a single hand, you can switch hands
2) Bench Press
5 x 2 ascending
3) Row intervals
4 x 25/20 cals + 4 burpees over the Rower
Every 2:00 mins Rx1, Rx2 2:20 Rx 2:40 mins
Thurs, Aug 15, 2024
WOD
1) 6 min Emom
6 squat cleans Rx1 135/95, Rx2 115/75, Rx3 95/65
Minutes - 2,4,6
12 lunges - same
2) Backsquat
5 x 2 ascending
3) 5 Rnds
Every 2 mins
Run 200m
10 Deadlift Rx1 275/185, Rx2 225/155, Rx3 185/125
Wed, Aug 14, 2024
WOD
35 min Cap
50 GHDSUs or 75 sit-ups
400m Sled Push /Run - either start or finish the run with a sled push from cone to cone in parking lot
Echo Bike 2,000/1,800m
Erg Bike 2,000/1,800m
Row 1,000/900m
Ski 1,000/900m
50 GHDSUs or 75 sit-ups