Tues, June 9, 2020

1) 18 min amrap

Pullups Rx1 30, Rx2,25, Rx3 20

30 KB swings Rx1 70/53, Rx2,62/44, Rx3 53/35

Row 500/450m

2) BB complex

6 c ascending

1 Split jerk/3 Push jerk

Mon, June 8, 2020

1) 9 min Emom

Wallball Rx1 18, Rx2,15, Rx3 12 20/14#
GHDSU Rx1 16, Rx2 14, Rx3 12

Ski Cals 14/11, 12/9, 10/8

2) Backsquat

2 x 5 same

ascend

2 x 4 same

ascend

2,x 3 same

3) 3 RFT

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

Hspus Rx1 10, Rx2 7, Rx3 Push-up 10/7

5 Burpee Box Jump Overs 24/20

Fri, June 5, 2020

WOD

Round 1

Run 400m; Row 500/450m; Ski 500/450m

Rest 1 min between

Run 200m; Row 250/225m; Ski 250/225m

Rest 30 sec between

2) Bench Press

6 x 4 ascending

3) Bench Tabata

8 Rounds

20 sec work/10 sec Rest

Rx1 115/75, Rx2 95/55, Rx3 75/45

Thurs, June 4, 2020

WOD

1) 4 RFT

Bike 15/12 Cals

10 Slamballs Rx2 8, Rx3 6 100/70#

2) Deadlift

6 x 3 ascending

3) For Time

15 Backsquat Rx1 185/125, Rx2 155/105, Rx3 135/85

10 Burpees

12 Backsquat

7 Burpees

9 Backsquat

4 Burpees

Tues, June 2, 2020

WOD

1) Shoulder Press

5 x 4

2) 3 RFT

20 One Arm DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/30

12 Burpee Box Overs 24/20

Ski 20/16 cals

3) 3 RFT

Pullups Rx1 20, Rx2 16. Rx3 12

Pushups Rx1 20/15, Rx2 16/12, Rx3 12/8

Mon, June 1, 2020

1) Front Squat

5 x 3 ascending

2) 9 min emom

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

GHDSU Rx1 18, Rx2 15, Rx3 12

8 Pwr Cleans same weight

3) 2 RFT

Run 400m

25 Wallballs Rx1 30/20, Rx2 20/14, Rx3 20 Wallballs 20/14

25 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35

(Run entire group thru this wkout/every athlete should have own WB and KB)

Fri, May 29, 2020

1) Bench Press

6 x 4 ascending

2) Strict Pullups - For Time

40/32

scale - jump into pullup

3) 2 RFT

Row 250/225m

10 Pushpress Rx1 135/95, Rx2 115/75. Rx3 85/65

1 min rest

2 RFT

Ski 250/225m

5 Power Snatch - Same weights

WED, MAY 27, 2020

1)3RFT

Run 400m

Box jumps 24/20

Rx1 30, Rx2 25, Rx3 20

Bike 1/.9 mile

Wallballs 20/14

Rx1 30, Rx2 25, Rx3 20

Ski 500/450m

Kb swings 53/35

Rx1 30, Rx2 25, Rx3?20

Row 500/450m

5 Burpees ( Everyone does 5)

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