Mon, Jan 20, 2025

WOD

1) 8 min Emom (alt min of squat clean & then thrusters)

5 squat cleans Rx1 155/105, Rx2 135/85, Rx3 115/70

5 thrusters - same weight

2) Front squat

5 x 3 ascending

3) 3 RFT

20 DB One arm snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

Bike Erg cals Rx1 25/20 , Rx2 20/16, Rx3 16/12

20 Box step ups w/1 DB

Fri, Jan 17, 2025

Wod

1) Every 4mins for 4sets

6 Bench Press

Into

Max effort unbroken strict pullups

2) 15 min AMRAP:

15/12cal Echo Bike

10 Kb swings *add 5 every round

Kb Farmers carry (two KBs) 80ft

Rx1 70/53 Rx2 62/44 Rx3 53/35

Thurs, Jan 16, 2025

Wod

1) For Time:

15-12-9

Front squats Rx1 175/125 Rx2 155/105 Rx3 115/75

Box jump overs Rx1 30/24” Rx2 30/24” Rx3 24/20”

2) Power Snatch

5x3 ascending

3) 7min AMRAP:

Handstand walk Rx1 160ft Rx2 80ft Rx3 5 wallwalks

Ghdsu Rx1 30 Rx2 25 Rx3 30

Wed, Jan 15, 2025

Wod

4 Rounds on the machine before moving to the next one

1:00 work / 1:00 rest

For Max calories

Standing bike erg scaled: sitting

Ski

Echo Bike

Row

*all dampers set to 10

Tues, Jan 14, 2025

Wod

Tuesday

1)”17.2”

12min AMRAP:

2 rounds:

50’ db lunge (25’ d/b) Rx 50/35

Scaled: 35/20

16 t2b scaled: knee raises

8 db cleans

2 Rounds:

50’ db lunge

16 BMU scaled: pull-ups

8 db cleans

*alternate between t2b and BMU every 2 rounds

2) Seated db press

5x8 ascending

3) For time:

50-40-30-40-50

Crossovers Rx2 double unders Rx3 singles x2

10 Burpees

*every break on the jump rope add 1 to that round of burpees

(Time cap 12mins)

Mon, Jan 13, 2024

Monday

1) Every 2:00x5 sets

3 Backsquats @80%

2) 20 min EMOM:

6 Snatches Rx 1 135/95 Rx2 115/75 Rx3 95/55

Row cals Rx1 18/14 Rx2 15/12 Rx3 12/10

12 db Box step ups 20” Rx1 50/35 Rx2 35/25 Rx3 bodyweight

Bike cals Rx1 18/14 Rx2 15/12 Rx3 12/10

Rest

Fri, Jan 10, 2025

WOD

1) 5 x 30 sec GHD holds w/1 min rest

2) Bench Press

5 x 4 ascending

3) 3 RFT

4 x 40 ft Shuttle Runs

4 Hang Pwr cleans Rx1 185/125, Rx2 155/105, Rx3 115/75

4 x 40 ft Shuttle

Ski 400/360m

Thurs, Jan 9, 2025

WOD

1) Row Sprints

5 x 500/450m w/ 30 sec rest

2) Deadlift

5 x 4 ascending

3) 3 RFT

8 Hang Pwr Snatch Rx1 l135/95 Rx2 115/75, Rx3 95/55

Dus Rx1 100, Rx2 50, Rx3 100 singles

20 Pistols

WED, Jan 8, 2025

WOD

1) 3 RFT

25 Air squats

Erg Bike 1,000/900m

25 Air squats

15/10 pushups

Row 500/450m

15/10 pushups

5 Burpees

Ski 500/450m

5 Burpees

Tues, Jan 7, 2025

WOD

1) Push Press

5 x 4 ascending

1) 3 RFT

Row 500/450m

8 Sumo hi pull Rx1 135/95. Rx2 115/75, Rx3 95/65

8 Burpees over Bar

8 BMup, Rx2 8 C2B, Rx3 8 pull-ups

8 T2B

8 S2O - same as Sumo

Mon, Jan 6, 2025

WOD

1) 2 RFT

20 Jumping Lunges

Echo Cals Rx1 30/24, Rx2 25/20, Rx3 20/16

10 Squat cleans Rx1 135/95, Rx2 115/75, Rx3 95/55

2) Backsquat

5 x 4 ascending

3) For Time

50 KB Deadlifts Rx1 70/53, Rx2 62/44, Rx3 53/35

40 KB Kb swings

30 KB Goblet squats

20 KB front rack lunges

10 KB weighted sit-ups

Fri, Jan 3, 2025

Wod

1) 1:00on/1:00off x5

Double Unders Rx1 50 Rx2 30 Rx3 50 singles

Max effort Rx1 strict HSPU Rx2 kipping HSPU Rx3 wallwalks

2) Bench Press

4x2 ascending

3) 10min AMRAP

500/450m Row

Ghdsu Rx1 25 Rx2 20 Rx3 15

250/225m Row

Vups Rx1 20 Rx2 15 Rx3 10

Thurs, Jan 2, 2024

8&9am only. Back to normal schedule on Friday

Thursday

1) For time:
10 snatches Rx1 155/105 Rx2 135/85 Rx3 95/65
25 air squats
8 snatches
25 air squat
6 snatches
25 air squats
4 snatches
25 air squats
2 snatches

2) Front Squat

4x2 ascending

3) For Time:

800m Run

Toes to bar Rx1 50 Rx2 35 Rx3 25

50 kettlebell swings 53/35

(Cap 12 mins)

Tues, Dec 31, 2024

8&9am class only

“Countdown to 2025”

25 min AMRAP:

365m Ski

10 BMU Rx2 c2b Rx3 pull-ups

9 deadlifts

8 front rack bb lunge

7 push-ups

6 burpees over the bar

5 db hang clean & jerk

4 devils press

3 devils cleans

2 manmakers

1 Rope Climb

Happy New Year!

Mon, Dec 30, 2024

Monday

1) Backsquats

2x7 @60%

2x5 @70%

2x3 @80%

2) 24min EMOM:

6 Power Cleans Rx1 205/145 Rx2 175/125 Rx3 135/85

Row Rx1 15/12 cals Rx2 12/10 Rx3 10/8

Double Unders Rx1 60 Rx2 30 Rx3 60 singles

Echo Bike Rx1 15/12cals Rx2 12/10 Rx3 10/8

12 DB Box Step ups 20” Rx1 50/35 Rx2 45/25 Rx3 35/20

Rest

Fri, Dec 27, 2024

WOD

1) GHD Holds

5 x 30 sec hold w/1 min rest

2) Bench Press

5 x 5 same 75% 1RM

3) 12 min amrap

Ski Rx1 20/16, Rx2 18/14, Rx3 16/12 cals

Rope climb Rx1 2 LL, Rx2 1 LL/1 RC, Rx3 2 RC

12 Hang C/J Rx1 155/105, Rx2 115/75, Rx3 95/55

Thurs, Dec 26th, 2024

WOD

1) 4 RFT

Bike Erg Rx1 20/16 cals, Rx2 18/14 , Rx3 16/12

20 Jumping lunges

2) Backsquat

5 x 5 75% 1RM same

3) 3 RFT

GHDSU Rx1 20, Rx2 16, Rx2 12

80 ft DB Oh Lunge (1 DB) Rx1 50/35, Rx2 40/25, Rx3 35/20

C2B Pull-ups Rx 1 15, Rx 2 12, Rx3 9 pull-ups

Mon, Dec 23, 2024

WOD

1) 2 RFT

Row 500/450m

10 Deadlift Rx1 275/185, Rx2 225/155, Rx3 185/125

12 Burpees over the Bar

2) Front squat

5 x 3 ascending

3) 4 Rnds

Bike Erg 750/675m

Dus Rx1 75, Rx2 50, Rx3 75 singles

8 (single arm - do all reps in a set w/same arm) DB thrusters Rx1 50/35, Rx2 40/25, Rx3 35/20 (each round change arms)

T2B Rx1 15. Rx2 12, Rx3 9

Fri, Dec 20, 2024

Wod

1) For Time:

Ghdsu Rx1 50 Rx2 40 Rx3 30

Wallwalks Rx1 10 Rx2 7 Rx3 5

20 Hspu Rx1 wallfacing Rx2 kipping Rx3 40/30 push-ups

(Time cap 9 min cap)

2) Bench Press

5x2 ascending

3) 9min AMRAP:

10 Sumo hi pulls Rx1 135/95 Rx2 115/75 Rx3 95/65

30 Bar hops (every hop= 1 rep):6

Rope climbs Rx1 3 Rx2 2 Rx3 1

Thurs, Dec 19, 2024

Wod

1) 5 min EMOM

5 Squat Snatches Rx1 135/85 Rx2 95/55 Rx3 power 95/55

2) Back Squat

4x3 @80%

3) 3:00work/1:00rest x3 sets

Echo Bike Rx1 20/16cals Rx2 16/12 Rx3 12/9

10 db deadlifts Rx1 50/35 Rx2 45/25 Rx3 35/20

10 db hang cleans

ME db Front Rack Lunges *in place