Tues, June 23, 2020

WOD

1) 6 min Emom

Rope Climbs Rx1 3, Rx2 2, Rx3 1

Hspus Rx1 15, Rx2 8, Rx3 15/10

2) Shoulder Press/Pushpress

5 x 3/1 ascending

3) 4 RFT

10 Power Snatch Rx1 115/75, Rx2 95/65 Rx3 75/55

5 Bar Over Burpees

15 C & J - same2

Mon, June 22, 2020

WOD

1) 9 min Emom

T2B Rx1 15, Rx2 12, Rx3 10

WB Rx1 18, Rx2 15, Rx3 12 30/20#

Bk extn Rx1 18, Rx2 15, Rx3 12

2) Backsquat

10 reps - same

2 x 3 ascending

10 reps -,same

3) 3 RFT

Row 250/225m

20 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/55 (cannot drop every rep/ min set 5 TnG )

Ski 250/225m

FRI, JUNE 19, 2020

WOD

1) 12 mins Technique Work

C / J - Don’t Go over 50% 1RM

2) Bench Press

1 1/4 Press (1/4 = elbow is even with shoulder on press)

6 x 3 ascending

3) For Time

Row 500/450m - Cash In

10 Pullups

10/7 pushups

10 Sit-ups

Rx 1, 5 rounds, Rx2 4 rounds, Rx3 3 rounds

Row 500/450m - Cash Out

Thurs, June 18, 2020

WOD

1) 3 RFT

10 Backrack Forward lunges Rx1 165/115, Rx2 135/95, Rx3 115/75 (take from ground)

5 Burpees Over Bar

10 Deadlifts - same

5 Burpees Over Bar

2)Backsquat

6 x 3 1 1/4 squats - ascending

3) 2 RFT

Sled Push D/B 45/25#

Run 200m

20 D/B One Arm Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

WED, June 17, 2020

WOD “Run It Back”

Time Cap - 45 mins

3 RFT

Run 400m

Box Jumps 24/20

Rx1 30, Rx2 25, Rx3 20

Bike 1/.8mi

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

Tues, June 16,2020

WOD

1) Row - For Time

1,500/1,350m

2) Superset

6 x Strict Pullups/Shoulder Press

Rx1 10/7pullups - 5 shoulder Press
Rx2 7/4 Pullups - 5 shoulder Press

Rx3 10 Kipping Pullups - 5 shoulder Press

Shoulder Press - Same weight for all sets

3) Pwr Snatch

15 mins - Wouk up time Heavy Single

Mon, June 15, 2020

WOD

1) 8 min EMOM

Wallballs Rx1 7/5/7, Rx2 6/4/6, Rx3 5/3/5

WB/Burpee/WB

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

2) Front squat

5 x 4 ascending

3) 3 RFT

Run 400m

25 situps

25 Deadlift Rx1 185/125, Rx2 155/105, Rx3 135/85

FRi, 12 June 2020

WOD

1) 3 RFT

Sled Pull D/B 25/empty

200m Waiter Walk Rx1 45/35. Rx2 35/25. Rx3 25/15

10 Burpees

2) Bench Press

6 x 2 ascending

3) Accessory Work - DBs

3 x Super Set

10 alt Curls Rx1 50/30, Rx2 40/20 Rx3 35/15

10 alt Seated (Bench) Shoulder Press - Rx1 60/35, Rx2 50/25, Rx3 40/20

20 Kickbacks (tricep) Rx1 25/15, Rx2 20/10 , Rx3 14 reps 20/10

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)