Tues, July 7, 2020

WOD

1) Ghd Holds

4 x 30 sec Rx1 45/25, Rx2 35/15, Rx3 25/10
w/ 1 min rest between sets

2) BB complex

5 x 3PP/1 split - ascending

3) For Time

Ski 500/450m - Buy in

3 RFT

20 Deadlifts Rx1 185/125, Rx2 155/105, Rx3 135/85

15 Pullups

10 HSPus

5 Pwr cleans - same weight

Row 500/450m - Cash out

Mon, July 6, 2020

WOD

1) 8 in EMOM

10 Front rack forward lunges Rx1 165/115, Rx2 135/95, Rx3 115/75

Box jump overs 36/30 Rx1 10 Rx2 8, Rx3 6

2) OHsquat /Front squat

5 x 4 ascending..if u can’t OH squat sub Front squat

3) Snatch

12 mins work up to Heavy Single

Fri, July 3, 2020

WOD

1)Open WOD 14.1

10 min amrap

30 Dus (scale is jumping on 2- 45# plates while holding 5# plates in each hand OH..NOT singles)

15 Pwr Snatch 75/55#

2) Bench Press

3 x 15 same

3) For Time

Ski 100/80 cals

TUES, JunE 30, 2020

WOD

1) For Time

Row 500/450m

30 Kb Swings 53/35

Ski 500/450m

30 KB swings 53/35

2) Pushpress

6 x 3 ascending

3) 12 min amrap

Each Round add 2 reps

Hspus Rx1 10, Rx2 5, Rx3 push-ups 10/7

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

Mon, June 29, 2020

WOD

1) 9 min EMOM

Wallballs - Use 30/20# Rx1 15, Rx2 12, Rx3 10

GHDSU Rx1 15, Rx2 12, Rx3 10

TNG Squat Cleans - 6 Reps Rx1 165/110, Rx2 135/95, Rx3 115/75 - if u drop Bbell 5 burpees

2) Backsquat

6 x 3 ascending

3) SLED Buffet

Sled Push D/B 45/25 at every cone do Rx1 5 burpees Rx2 4 burps, Rx3 3

Sled Push D/B 45/25 (Press the Sled = shoulders are touching poles then extend ur arms) between every cone Rx1 5, Rx2 4, Rx3 3

Sled Push D/B 45/25 at every cone but first cone ..backpedal to previous cone the run back to sled and continuing pushing

Regular Sled Push D/B 45/25

Thurs, June 24, 2020

WOD

1) 3,RFT

Row 500/450m

15 KB swings 70/53

15 Box jumps 24/20

2) Deadlift

5 x 5 ascending

3) Snatch

work up to a heavy Single

Full snatch - if u cant Pwr Snatch

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