Fri, Sept 18, 2020
WOD
1) Lsit
4 x 30 sec hold
1 min rest
2) Bench Press
3 x 3 ascending
3 x 2 ascending
3) GCG wk#4
50 Dus
10 Burpees over Bar
20 Sumo Hi Pull 105/75#
30 Pistols
100 Dus
30 Pistols
20 Sumo Hi Pull 105/75#
10 Burpees over Bar
50 Dus
Thurs, Sept 17, 2020
WOD
1) Front squat
3 x 3 ascending
Backsquat
3 x 3 ascending
2) GCG The Couplet
12 Snatch Rx1 95/65 SC 75/45
12 Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20
10 Snatch Rx1 115/85 SC 95/65
10 Devil Press - same
8 Snatch 135/105 SC 115/85
8 Devil Press
6 Snatch 155/125 SC 135/10(
6 Devil Press
4 Snatch 175/145 SC 155/125
4 Devil Press
WED, Sept 16, 2020
WOD
For Time
Run w/WB 400m Rx1 30/20, Rx2 20/14, Rx3 14/10
50 Bk extn
Run w/WB 400m
50 walking Lunges
Run w/WB 400m
50 Box jumps
Run w/WB 400m
50 Burpees
Run w/WB 400m
50 GHDSU
Tues, SEPT 15, 2020
WOD
1) Happy Shoulders
For Time
Ski 750/675m
HSW Rx1 160ft, Rx2 80ft Rx3 80ft crab walk feet forward
25 OH squat Rx1 155/110, 135/95, Rx2 115/75,
Peg Board Rx1 4, Rx2 2, Rx3 20 strict Pullups
25 Squat Snatch Rx1 155/110, Rx2 135/95, Rx3 115/75
HSPU Rx1 50, Rx2 35, Rx3 50/35 push-ups
K2E Rx1 50, Rx2 35, Rx3 25
25 S2O Rx1 155/110, Rx2 135/95, Rx3 115/75
Row 750/675m
Mon, Sept 14, 2020
WOD
1) 4 min emom
Squat Cleans Rx1 165/120, Rx2 135/95, Rx3 115/75
2 min rest
4 min emom
Front Rack Lunges - same
2) Backsquat
6 x 3 ascending
3) 2 RFT
Row 500/450m
GHDSU Rx1 35, Rx2 30, Rx3 25
10 Slamballs Rx1 150/100, Rx2 100/70, Rx3 70/50
Pistols Rx1 20, Rx2 10, Rx3 Scale to Box
FRI, SEPT 11, 2020
WOD
1) GulfCoast Games wk 1
9/11 - Tribute
Row 2,001m
11 seated Press 95/65
11 Box jumps 24/20
11 Hang Power Clean 115/75
11 KB ground to OH 53/35
11 Front Rack lunges 135/95
11 Bar facing Burpees
11 Front squats 155/110
11 KB step ups 53/35
11 sumo Hi Pull 185/125
2) Bench Press
Reps of
6, 5,4,3,2 - ascending
Thurs, Sept10, 2020
WOD
1) 12 min amrap
Run 200m
80 Ft. FR Rack DB Lunges (DB each hand) Rx1 50/35, Rx2 40/25, Rx3 35/20
Heavy Wallballs 30/20# Rx1 25, Rx2 20, Rx3 15
2) Backsquat
5 sets of Reps of : 6, 5, 4, 3, 2
ascending
3) 2 RFT
10 Deadlift Rx 245/190, Rx2 205/155, Rx3 165/115
Situps Rx1 50, Rx2 40 Rx3 30
5 Pwr Cleans same as above
WED, Sept 9, 2020
WOD
1) For Time
3 RFT
Bike .8/.7 mi
5 Burpees
Box jumps Rx1 20, Rx2 15, Rx3 10 24/20#
Row 500/450m
5 Burpees
Kb swings Rx1 20, Rx2 15, Rx3 10 53/35#
Ski 500/450m
5 Burpees
Slamballs Rx 20, Rx2 15, Rx3 10 70/50
Tues, Sept 8, 2020
WOD
1) GHD holds
4 x 30 sec hold w/ 1 min rest
2)BB complex
2 Ppress/2Pjerk/1split
6 x ascending
3) 3 RFT
5/3 Ring Muscle ups, Rx2 5 Bar Muscle ups, Rx3 10 C2B Pullups /10/7 Pushups (Do all pull then push)
Row 500/450m
10 Pwr Snatch Rx1 155/105, Rx2 135/85, Rx2 115/75
Mon, Sept 7, 2020
WOD
1)9 min Emom
Wallballs Rx1 20, Rx2 17, Rx3 14 20/14#
Ski cals Rx1 20/16, Rx2 17/14, Rx3 14/11
KB swings Rx1 20, Rx2 17, Rx3 14 53/35#
2) Backsquat
2 x 5 same
ascend
2 x 4 same
ascend
2 x 3 same
3) 3 RFT
Run 400m
10 Deadlift Rx1 225/175, Rx2 185/125, Rx3 155/105
Bar facing Burpees Rx1 10, Rx2 8, Rx3 6
5 Pwr cleans Rx1 225/175, Rx2 185/125, Rx3 155/105
Fri, Sept 4, 2020
WOD
1) Shoulder Press
1 RM
2) Snatch
6 x 3 ascending
3) Bench Fran
21,15,9 reps of
Bench Press Rx1 165/95, Rx2 145/85, Rx3 125/75
Pullups
Thurs, Sept 3, 2020
WOD
1) Lsit
4 x 30 sec hold
1 min rest
2) 3 RFT
Dus Rx1 100, Rx2 50, Rx3 100 plates jumps
20 Deadlift Rx1 275/185, Rx2 225/155, Rx3 185/125
3) pick a squat
Front squat or Back Squat
3 x 6 same weight
WED, SEpt 2, 2020
WOD
1) For Time
Run 1 mile
2 Sled Pull D/B 25/Empty
Bike 3/2.7 miles
Run 400m
1/2 Sled Pull either D or B 25/empty
Bike 1/.9 miles
TUES, SEPT 1, 2020
WOD
1) Every 3 mins - complete and Add 2 reps to each movement till u can’t complete
T2B Rx1 10, Rx2 8, Rx3 6
4 PWR cleans Rx1 225/165, Rx2 185/125, Rx3 155/105
2) Every 2 mins - start at 8 reps then add 2 reps
Push Press Rx1 165/105, Rx2 135/85, Rx3 115/75
3) For Time
Ski 2000/1,800m
Mon, Aug 31, 2020
WOD
1) 9min Emom
Wallballs Rx1 20, Rx2 17, Rx3 14
Box jumps Rx1 20, Rx2 17, Rx3 14
GHDSU Rx1 20, Rx2 17, Rx3 14
2)Backsquat
6 x 3 ascending
3) For Time
Row 2,000/1,800m
FRI, AuG 29, 2020
WOD
1) 3 mins ME
Push-ups
2 mins rest
3 mins ME
Situps
2) Superset
Bench Press/ Strict Pullups
6 x ascending for Bench
Bench 5 reps/Strict Pullups Rx1 10/6, Rx2 7/4, Rx3 5/2
1:30 min rest between sets
3) Isabel
30 Snatches Rx1 135/95, Rx2 115/75, Rx3 95/65
Thurs, Aug 27, 2020
WOD
1) 2 RFT
20 Bk extn
Run 200m
:30 sec rest
20 Bk extn
Row 250/225m
:30 sec Rest
2) 3 RFT
10 Deadlift Rx1 315/225, Rx2 275/185, Rx3 245/165
Bar facing Burpees Rx1 15, Rx2 12, Rx3 10
3) 7 min Amrap
10 DB Hang Cleans Rx1 50/35, Rx2 40/25, Rx3 35/20
40 Ft DB Front Rack Lunges same as above
WeD, Aug 26, 2020
WOD
1) 2RFT
Run 400m
2 Push Sled Down/Drag Back
Bike 30/24 cals
Thrusters Rx1 30, Rx2 25, Rx3 20 95/65#
Row 30/24 cals
GhDSU Rx1 30, Rx2 25, Rx3 20
Ski 30/24 cals
Kb swings Rx1 30, Rx2 25, Rx3 20
Tues, Aug 25, 2020
WOD
1) 9 min amrap
GHDSU Rx1 20, Rx2 17, Rx3 14
Ski Cals Rx1 20/16, Rx2 17/13, Rx3 14/11
Hspus Rx1 20, Rx2 15, Rx3 15/10 push-ups
2) Pushpress
6 x 4 ascending
3) 3 RFT
Pullups Rx1 20, Rx2 15, Rx3 10
10 C/J Rx1 155/110, Rx2 135/95, Rx3 115/75
5 OH squat Rx1 155/110, Rx2 135/95, Rx3 115/75 (Sub - Fr Squat)
Mon, Aug 24, 2020
WOD
1) 4 RFT
Run 200m
Wallballs Rx1 20, Rx2 15, Rx3 10 20/14#
One Round Every 2:30mins
2) Backsquat
6 x 4 ascending
3) 8 min Amrap
10 Pwr Snatch Rx1 155/110, Rx2 135/95, Rx3 115/75
Burpee Box jumps 24/20 Rx1 20, Rx2 15, Rx3 10