Wed, Dec 4, 2024
Wod
Wednesday
(4:00 work/ 1:00 rest)
350/315m Ski
350/315m Row
Max effort Shuttle Runs (D/B =1)
Continue until Rx1 60 Rx2 50 Rx3 40 shuttle runs have been completed
*Choose your Rx before the workout begins
(Time cap 45mins)
Tues, Dec 3, 2024
Wod
1) Shoulder Press
3@70%
2@75%
1@80%
3@75%
2@80%
1@85%
2) “1/2 Cindy”
10 min AMRAP
5 pullups
10 pushups
15 air squats
(Rest 2:00)
“Annie”
50-40-30-20-10
Double unders
Sit-ups
(Time cap 10 mins)
Mon, Dec 2, 2024
Wod
Monday
1) 8 min AMRAP
12/10cal Bike Erg
1 squat clean Rx1 205/145 Rx2 165/115 Rx3 135/85
+1 squat clean each round
2) Backsquat
6 sets:
3 reps @70%
2 @ 75%
1 @ 80%
then
3 @ 75%
2 @ 80%
1 @ 85%
3) 2 Rounds:
500/450m Row
Burpee Broad Jumps 80ft
Nov 29, 2024
Open Gym
8 and 9am
WED, NOV 27, 2024
WOD
Run 400m - Buy in
4 Rnds
20 Wallballs 20/14#
Bike erg 500/450m
Bike echo 500/450m
Row 250/225m
Ski 250/225m
20 Kb swings 53/35#
Run 400m - cash out
Tues, Nov 26, 2024
WOD
1) 3 RFT
Row 500/450m
12 Sumo Hi pull Rx1 135/95, Rx2 115/75, Rx3 95/65
Burpees over the Bar Rx1 12, Rx2 10, Rx3 8
2) Push Press
5 x 3 ascending
3) 4 RFT
10 Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20
Vups Rx1 20, Rx2 16, Rx3 12
Ski 15/12 cals
Nov, 25, 2024
WOD
1) 3 RFT
Run 200m
Dus Rx1 100, Rx2 50, Rx3 100 singles
Echo cals Rx1 20/16 cals Rx2 16/13 cals, Rx3 14/11 cals
2) Deadlift
5 sets w/reps of
8, 7, 6, 5, 4 - ascending
3) 6 min Emom
5 squat cleans Rx1 165/115, Rx2 135/85, Rx3 115/75
Fri, Nov 22, 2024
Wod
1) For Time:
125/100cal Ski
2) Bench
5x2 ascending
3) 2 Rounds:
20 Kb swings Rx1 70/53 Rx2 62/44 Rx3 53/35
Goblet KB lunge 80’
20 Handstand push-ups Rx2 12 Rx3 20/15 pushups
Thurs, Nov 21, 2024
Wod
1) For Time:
100 wallballs Rx1 30/20 Rx2 20/14
*every stop/break = 3 burpees
Time Cap 10 mins
2) Front Squat
4x2 ascending
3) 10min AMRAP
10 Power Snatch 75/55
10 Box Jump overs
*add 10# every round
Wed, Nov 20, 2024
Wod
(6:00work/2:00rest) x 4 sets
20/16 Bike erg Cals
20/16 Echo Bike cals
20/16 Row cals
Max Effort Ski cals
*You will rotate what machine you start with and which machine you complete your max effort on for every set
For example set #2:
20/16 Echo
20/16 Row
20/16 Ski
ME Bike erg cals
Tues, Nov 19, 2024
Wod
1) 8min AMRAP
250/225m Ski
12 S2O Rx1 115/75 Rx2 95/65 Rx3 75/55
2) Shoulder Press
5x5 deadstop ascending
3) For Time:
30-20-10
GHDSU
Rx1 pull-ups/C2B/BMU Rx2 pull-up/pullups/c2b Rx3 pullups
(Time Cap 8mins)
Mon, Nov 18, 2024
Wod
1) 15 mins to find heavy complex:
2 power cleans + 2 squat cleans
2) Every 2:00 x 12 sets (3 of each)
Set 1: Echo Bike cals Rx1 20/16 Rx2 18/14 Rx3 15/12
Set 2: 10 deadlifts + 10 hang cleans + 10 front squats Rx1 155/105 Rx2 135/85 Rx3 115/65
Set 3: Shuttle Runs (D/B =1) Rx1 10 Rx2 8 Rx3 6
Set 4: Wallwalks Rx1 7 Rx2 5 Rx3 4
Fri, Nov 15, 2024
WOD
1) 8 min amrap
Ski 500/450m
Dus Rx1 100, Rx2 50, Rx3 150 singles
8 S2O Rx1 135/95, Rx2 115,75, Rx3 95/65
2) Bench Press
5 x 5 ascending
3) 3 RFT
20 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
Pull-ups Rx1 20, Rx2 16, Rx3 12
Wallwalks Rx1 4, Rx2 3, Rx3 2
Thurs, Nov 14, 2024
WOD
1) 9 min Emom
10 Fr Rack lunges Rx1 155/105, Rx2 135/95, Rx3 115/75
25 Deadlift
T2B Rx1 20, Rx2 16, Rx3 12
2) Backsquat
5 x 5 ascending
3) For Time
Row intervals
5 x 20/16 cals w/:30 sec rest
WED, NOV 13, 2024
WOD
1) For Time
50 sit-ups - Buy in
4 RFT
Run 100 m ( Parking lot loop )
Bike Erg 500/450m
Bike Echo 500/450m
Row 250/225m
Ski 250/225m
50 sit-ups - Cash Out
Tues, NOV, 12, 2024
WOD
1) 3 RFT
Row 250/225m
20 One arm DB snatch Rx1 70/50, Rx2 60/40, Rx3 50/25
20 HSPus Rx2 12 HSPus , Rx3 20/15 push-ups
2) Shoulder Press
5 x 2 ascending
3) 11 min Amrap
10 Sumo Hi Pull Rx1 115/75, Rx2 95/65, Rx3 75/55
20 Box jump overs 24/20
10 Hang Clean /Jerk - same
5 Burpees over Bar
Mon, Nov 11, 2024
WOD
1) 2 min Max effort Wallball 20/14#
Rest 1 min then
3 min Max calorie Row
Rest 1 min then
4 min Max calorie Erg
2) Deadlift
5 x 4 ascending
3) 3 RFT
Dus Rx1 100, Rx2 50, Rx3 150 singles
25 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
26 KB Fwd lunges - same