Mon, Oct 19, 2020

WOD

1) 9 min emom

Box jumps 24/20 Rx1 20, Rx2 16, Rx3 12

GHDSU Rx1 18, Rx2 15, Rx3 12

Bike cals Rx1 16/13 Rx2 15/12, Rx3 14/11

2) Backsquat

10,9,8,7,6 ascending

3) 3 RFT

10 Deadlifts Rx1 315/225, Rx2 275/185, Rx3 235/165

Run 200m

FRI, OCT 16, 2020

WOD

1) 3 RFT

Run 200m

Rope Climbs Rx1 3, Rx2 2, Rx3 1

10 Target Burpees -for Burpees jump to pullup bar 6 inches out of reach

2) Bench Press

6 x 3 ascending 3 sec pause - 1 inch above chest

3) 2 RFT

Sumo Hi Pull Rx1 135/75, Rx2 115/75, Rx3 95/65

HSPU Rx1 15, Rx2 10, Rx3 15/10 push-ups

Row 250/225m

pushup 15/10

Thurs, OCT 15, 2020

WOD

1) 2 RFT

10 Burpee Box Overs 24/20

15 GHDSU

20 Wallballs 30/20#

SLED push D/B 45/25#

2) OH squat or Front squat

5 x 4 ascending

3) 3 RFT

20 Deadlift Rx1 275/195, Rx2 245/165, Rx3 205/135
Dus 100 Rx2 50 Dus Rx3 300 singles

Tues, Oct 13, 2020

WOD

1) Death by KB

53/35#

start at 10 swings add 1 rep every min until you can’t complete in min

2) Shoulder Press

4 x 10 ascending

3) 3 RFT

pushups Rx1 15, Rx2 12, Rx3 10

situps 25

Ski Cals 25/20

10 Power Snatch 75/55 - TNG if u drop barbell = 5 burpees

Mon, Oct 12, 2020

WOD

1) 9 min Emom

10 Fr rack lunges Rx1 165/105, Rx2 135/95, Rx3 115/75
10 Pwr cleans

20 Deadlifts

2) Backsquat

5 x 3 pause in bottom 3 secs each Squat

ascending

3) 3 RFT

Run 200m

Row 250/225m

ski 250/225m

rest 1 min

Thurs, OcT 8, 2020

WOD

1) 3RFT

50 Wallballs

15 T2B

2) For Time

25 Thrusters Rx1 165/115, Rx2 135/95, Rx3 115/75

25 Slamballs Rx1 150/100, Rx2 100/70, Rx3 70/50

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

3) For Time

Row 50/40 cals

Tues, OCT 6, 2020

WOD

1) Every set should increase weight

3 x 3 Shoulder Press ascending

3 x 3 Push Press ascending
3 x 3 Push jerk ascending

2) 12 min amrap

Dus 50 , scale - 50 plate jumps keep hands above shoulders

Ski 250/225m

10 PowerSnatch Rx1 135/95, Rx2 115/75, Rx3 95/65

Mon, Oct 5, 2020

WOD

1) 4RFT

Row 250/225m

30 sec rest

Run 200m
30 sec rest

2) Pwr clean/Back squat - Super set

6 x 3/2 ascending

3) 3 RFT

10 Burpee Box jump overs 24/20


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

15 T2B

Thurs, OCt 1, 2020

WOD

1) Topsy Turvy

5 RFT (15 min cap)

Row 15/12 cals

HSW 20 ft Rx2 Crab walks (feet first)

10 Box jump overs 24/20 Rx2 Step Overs

HSW 20 ft

2) Backsquat / Pwr clean (Super Set)

6 x 3 / 2 ascending

3) Ski Sprint

75/60 cals

Tues, Sept 29,2020

WOD

1) 9 min amrap

Ski 400/360m
Sumo Hi Pull 115/75# Rx1 20, Rx2 17, Rx3 14

2) BB complex

1 Push Press/ 1 Push Jerk / 1 Split Jerk

6 x ascending

3) 9 min amrap

Row 400/360m
20 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65 (Out of Rack)

Mon, Sept 28, 2020

WOD

1) 3 min Emom

10 Fr Rack Lunges Rx1 155/105, Rx2 135/95, Rx3 115/75

3 min rest

3 min Emom

5 Squat Cleans Rx1 185/125, Rx2 145/105, Rx3 125/85

2) Deadlift

5 x 5 ascending

3) 3RFT

Box over burpees Rx1 12, Rx2 9, Rx3 6

GHDSU Rx1 35, Rx2 30, Rx3 25

Power Snatch 115/75# Rx1 10, Rx2 7, Rx3 4

FRI, SEPT 25, 2020

WOD

1) 3 RFT
Row 20/16 cals

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

Ski cals 20/16 cals

2) Bench Press

7 x 4 ascending

3) 3 RFT

Rope Climbs Rx1 3, Rx2 2, Rx3 1

5 Pwr Clean Rx1 225/160, Rx2 195/125, Rx3 165/105

Thurs,Sept 24, 2020

WOD

1) Lsit

4 x 30 sec hold

1 min rest

2) GCG - wkout #6

My Wallball Hurts

8 min amrap

50 HSPU Rx2 40 DB push press 35/25#

50 DB Snatch Rx1 50/35, Rx2 35/25

50 Wallball Rx2 40 20/14#

50 OH squats 115/85, Rx2

3) Let’s Be Frank - GCG wkout #7

21 Thruster 95/65, Rx2 65/35

21 Pullups Rx2 21 Pullups

15 Thrusters Rx1 115/85, Rx2 85/55

15 C2B Pullups Rx2 15 Pullups

9 Thrusters Rx1 135/95 Rx2 105/75

9 Bar Mups Rx2 9 Pullups

Tues, Sept 22, 2020

WOD

1) For Time

Row 1,000/900 m

2) Split Jerk

7 x 1 ascending

3) Damn Diane

3 RFT

15 Deadlifts Rx1 315/205, Rx2 275/175, Rx3 245/145

15 Deficit HSPU Rx1 strict, Rx2 Kipping Hspus, Rx3 25/18 push-ups

Deficit 3.5/2 inches