Tues, May 26, 2020

1) Pushpress /GHDSU

Superset

Pushpress 6 x 3 ascending

GHDSU Rx1 25 Rx2 20, Rx3 15

2) 4 RFT

Row 25/20 cals

10 Slamballs 100/70

Then 1 rep max C&J

Time Cap 16 mins

FrI, MAY 22, 2020

1) For Time

Sprint Work

2 x Run 400m

w/ 1 min rest between

2 x Row 500m

w/ 1 min rest between

2 x Ski 500m

2) Super Set

6 x 3,Bench Press/ 1 Pwr Snatch

ascending

WED, May 20, 2020

1) For Time

Run 800m

25 Deadlift 135/95

25 KB swing 53/35

25 sit-ups

Bike 2/1.8 mi

25 Deadlift 135/95

25 KB swing 53/35

25 sit-ups

Row 1000/900m

25 Deadlift 135/95

25 KB swing 53/35

25 sit-ups

Ski 1000/900m

25 Deadlift 135/95

25 KB swing 53/35

25 sit-ups

Tues, May 19, 2020

1) For Time (1st wkout Boxes 1-5/3rd wkout Boxes 6-10)

25 GHDSU - Cash In

3 RFT

9 Pwr Snatch Rx1 115/75, Rx2 95/65, Rx3 75/55 (have to at least do in sets of 3)

9 Burpee Box jump overs 24/20

25 GHDSU - Cash Out

2) For Time (1st wkout Boxes 6-10/2nd wkout Boxes 1-5)

Rx1 25 Bar Mups, Rx2 35 C2B, Rx3 35 Pull-ups

3) BB complex (2nd wkout Boxes 6-10/3rd wkout Boxes 1-5)

2 Pushpress / 1 Pushjerk/ 1 Split

6 x ascending

mon, May 18, 2020

1) For Time (1st movement for Boxes 6-10) (2nd movement for Boxes 1-5)

50 Wallballs

2)5 min Emom(1st movement for Boxes1-5) (3rd movement Boxes 6-10)

5 Squat Cleans Rx1 165/115, Rx2 135/95, Rx3 115/75

3) Backsquat (2nd movement for Boxes 6/10) (3rd movement for Boxes 1-5)

5 x 5 ascending

Fri, March 20, 2020

WOD

1) 3 RFT

12 sumo Hi pull (TNG)

Rx1 115/80, Rx2 95/65, Rx3 75/55

12 Box jumps 24/20

Hspus Rx1 12, Rx2 6, Rx3 12/9 push-ups

2) Bench Press

10, 8, 6, 4, 2

ascending

3) 12 min amrap

10 Oh squats Rx1 135/95, Rx2 95/55, Rx3 2 min Oh hold cumulative 135/95

Handstand walk Rx1 60ft, Rx2 30ft, Rx3 3 min Handstand hold cumulative

S2O Rx1 20, Rx2 15, Rx3 10 135/95

Thurs, March 19, 2020

WOD

1) 3 x 3 min EMOM

6/4 Pwr Snatch/ Bar Over Burpee Rx1 155/110, Rx2 135/95, Rx3 115/75

1 min rest

10/4 Pwr Clean/ Bar Over Burpee Same as above

1 min rest

5/4 Thruster/Bar Over Burpee Same as above

2) Backsquat

Reps of :

10, 8, 6, 4, 2

ascending (5 sets ie set 1 = 10 reps, set 2 = 8 reps)

3) 2 RFT

50 situps Rx2 40, Rx3 30

Run 200m

30 sec rest

Row 250/225m

30 sec rest

Wed, March 17, 2020

WOD

1) 2 RFT

Plank accumulate 1 min hold

Run 400m

25 DB Deadlift Rx1 50/35, Rx2 40/25, Rx3 35/20

Row 500/450m

25 DB Pwr Clean

Bike 1/.9 mile

25 DB Snatch

Ski 500/450m

Lsit accumulate 1 min hold

Mon, March 16, 2020

WOD

1)9 min amrap

Box Jumps Rx1 18, Rx2 16, Rx3 14

Wallballs Rx1 20, Rx2 16, Rx3 14

GHDSu Rx1 16, Rx2 14, RX 3 12

2) Backsquat

5 x 4 ascending

3) 3 RFT

10 Slamball 100/70

Bike 25/20 cals

Fri, MaRch 13, 2020

WOD

1) For Time

5 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 135/85

1 Rope Climb

4 Pwr Cleans Rx1 225/145, Rx2 175/125, Rx3 145/95

2 Rope climbs

3 Pwr Cleans Rx1 245/175, Rx2 195/145, Rx3 155/105

3 Rope climbs

2 Pwr Cleans Rx1 265/195, Rx2 215/165, Rx3 165/115

2 Rope climbs

1 Pwr Clean Rx1 275/205, Rx2 225/175, Rx3 185/125

1 Rope climbs

2) Bench Press

5 x 5 80% 1RM

3) 9 min amrap

15 Pwr Snatch 75/55

50 Dus

Thurs, March 12, 2020

WOD

1) 8 min Emom

Backsquat Rx1 15, Rx2 12, Rx3 9 135/95

Box jumps Rx1 20, Rx2 15, Rx3 10

2) Deadlift

5 x 5 all sets @ 75% 1RM

3) 3 RFT

Run 200m

5 Burpees

15 GHDSU

15 BK extn

Wed, March 11, 2020

WOD

Run 800m

then 2 Rnds of

Bike .3/.2

Row 150/125m

Ski 150/125m

then: Bike 2/1.8

then 2 Rounds of

Run 100m - one lap around the turf

Row 150/125m

Ski 150/125m

then Row 1,000/900m

then 2 Rounds of

Run 100m

Bike .3/.2

Ski 150/125m

then Ski 1,000/900m

then 2 Rounds of

Run 100m

Bike .3/.2

Row 150/125m

Tues, March 10, 2020

WOD

1) 8 min Emom
Ski 125/110m

Kb swings Rx1 18, Rx2 16, Rx3 14 - 53/35

2) Shoulder Press

6 x 2 ascending

3) 3 RFT

Pullups Rx1 15, Rx2 12, Rx3 9

10 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65

10 Bar facing Burpees

Mon, MarcH 9, 2020

WOD

1) 12 min

Wallballs Rx1 16, Rx2 14, Rx3 12 - 30/20#

T2B Rx1 12, Rx2 10, Rx3 8

10 Front Rack Lunges Rx1 155/115, Rx2 135/95, Rx3 115/75

2)Clean/Jerk

15 mins work up to heavy

3) Front squat

4 x 3 all sets 80% 1RM

Thurs, March 5, 2020

WOD

1) 3 RFT

15 PWR Snatch Rx135/95, Rx2 115/75, Rx3 95/65

15 Bar facing Burpees

2) Bench Press

6 x 4 ascending

3) 7 mins - Running clock

Max Distance

Handstand Walk
OR

Max Time

Handstand Hold