THurs, Feb 18, 2021

WOD

1) Lsit

5 x 30 sec hold

w/ 1min rest

2) For Time

75 Wallballs

Rx 1 30/20# , Rx2 20/14#, Rx3 60 Wallballs 20/14#

3) 14.3 Open

8 min Amrap

10 Deadlift 135/95

15 Box jumps 24/20

15 Deadlift 185/135

15 Bix jumps

20 Deadlift 225/155

15 Box jumps

25 Deadlift 275/185

15 Box jumps

30 Deadlift 315/205

15 Box jumps

35 Deadlift 365/225

15 Box jumps

Tuesday,Feb 16,2021

WOD

1) 5 min

Pace ski for Distance

70% effort

1) Open 14.4 - 14 min Cap

60 cal Row

50 Toes to Bar

40 Wallballs 20/14

30 Pwr Cleans 135/95

20 Muscle Ups Rx2 Bar Mups, Rx3 C2B

10 mins Rest

2) Open 16.3

7 min

Complete as many rounds as possible of:

10 Pwr Snatch 75/55#

3 Bar Mups Rx2 C2B/ push-ups Rx3 Pullups/push-ups

Mon, FEB 15, 2021

WOD

1) 8 min Emom

6 squat cleans Rx1 165/115, Rx2 135/95, Rx3 115/75

10front Rack lunges

2) Backsquat

8,7,6,5,4

ascending

3) 3 RFT

Run 400m

1 Sled Push D/B

15 Box jumps 24/20

15 Kb swings 70/53#
15 GHDSUs

Fri, Feb 12, 2021

WOD

1) Bench Press

6 x 6 ascending

2) Fight Gone Bad

we will partner on this wkout and one partner will keep score for the other. Each rep is a point

Max reps in 17 mins

1 min Box jumps 24/20

1 min Push Press 75/55#
1 min Wallballs 20/14#
1 min Sumo Hi Pulls 75/55#
1 min Row cals

1 min Rest

Thurs, Feb 11, 2021

WOD

1) E2MOM

5 x every set add 10# and subtract 2 reps

12 Pwr cleans Rx1 185/125, Rx2 145/100, Rx3 115/75

2) Deadlift

6 x 6 ascending -TNG(work grip strength)

3) 3 RFT (Be Explosive)

KB swings 70/53# Rx1 15, Rx2 12, Rx3 9

Box jumps 34/28” Rx1 10, Rx2 8, Rx3 6

34 = 30” Box w/2 45# plates

28 = 24” ^^

Tues, FeB 9, 2021

WOD

1) 9 min EMOM

Sumo Hi Pull 95/65# Rx1 15, Rx2 12, Rx3 9

Devil Press DB 35/25 Rx1 12, Rx2 10, Rx3 8

Wallball leg raises 20/14# Rx1 12, Rx2 10, Rx3 8

2) Power Snatch

6 x 3 (TNG) ascending

3) For Time

3 RFT

Row 250/225m

8 Burpees over Rower

1 min rest Rx2 1:30 min rest Rx3 2 min

2 RFT

Ski 250/225m

8 Burpees

30 sec rest Rx2 1min, Rx3 1:30min

Run 400m

8 Burpees

Fri, Feb 5, 2021

WOD

1) Death by Pullups

Start at Rx10, Rx2 5 Rx3 1

Every min add Rx1 3, Rx2 2, Rx3 1,

Go till you can’t finish in that min

2) Bench Press

5 x 3 - 1 1/4 bench ascending

3) 5 RFT

Ski 10/8 cals

10/7 push-ups

5 DB Devil press Rx1 50/35, Rx2 40/25, Rx3 35/20

THURS, FEB 4, 2021

WOD

1) 9 min Emom

GHDSU Rx1 20, Rx2 17, Rx3 14

6 Squat Cleans Rx1 185/125, Rx2 155/105, Rx3 135/95

25 Deadlift - same as above

2) Backsquat

5 x 3 - 1 1/4 squats

3) For Time

50/40 cals - Bike

50/40 cals - Row

50/40 cals - Ski

Tues, Feb 2, 2021

WOD

1) 6 min EMOM

S2O 95/65# Rx1 25, Rx2 20, Rx3 15

Sumo Hi Pull 95/65# Rx1 15, Rx2 12, Rx3 9

2) Push Press

5 x 2 ascending

3) For Time

1 Rope Climb

5 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 135/95

2 Rope climbs

4 Pwr cleans Rx1 205/145, Rx2 175/115, Rx3 155/ 105

3 Rope Climbs

3 Pwr Cleans Rx1 225/165, Rx3 195/135, Rx3 175/115

4 Rope climbs

2 Pwr Cleans Rx1 245/180, Rx2 215/155, Rx3 195/135

5 Rope climbs

1 Pwr Clean Rx1 265/195, Rx2 235/170, Rx3 215/155

Mon, Feb 1, 2021

WOD

1) Valor wkout #3 (individualized)

12 Min total time

3 min ME

Backsquat Rx1 185/125, Rx2 155/105, Rx3 115/75

then:

50 WB 20/14#

then:

Amrap of

15 Burpees

25 Pullups

15 Burpees

2) Building your Aerobic Base

Row

15 min - put the damper on 6, pace should be 70%ish ..You want a pace that you can maintain they all 15 mins..Your score is ur pace and meters

Fri, Jan 29, 2021

WOD

1) 4 RFT

Ski 300/270m

10 Bar Mups Rx2 10 C2B/10 push-ups Rx3 10 Pullups /10 push-ups

2) Bench Press

6x 3 tempo 3/2/3

3) 21, 15, 9 reps of

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

HSPUS Rx1 Strict, Rx2 Kipping, Rx3 Push-ups

Thurs, Jan 28, 2021

WOD

1) 5 min Emom

6 squat cleans

Rx1 205/145, Rx2 165/115, Rx3 135/95

2) Front squat

tempo 3/2/3 (3 sec down/2sec in bottom/3 sec up)

5 x3 ascending

3) 3 RFT

Run 200m

10 Oh squats Rx1 165/115, Rx2 135/95, Rx3 115/75 (sub Front squat )

Tues, Jan 26, 2021

WOD

1) 6 min Emom

Strict Pullups Rx1 10/7, Rx2 8/5, Rx3 5 jump Pullups w/3 sec hold on way down

GHDSU Rx1 20, Rx2 17, Rx3 14

2) Push Press/Push jerk

6 x 2/2 ascending

3) DT w/a twist

5 Rnds

12 DL Rx1 155/105, Rx2 135/95, Rx3 115/75

9 H.Cleans - same

6 S2O - same

10 T2B Rx2 8, Rx3 6

Mon, Jan 25, 2021

WOD

1) 6 min Emom

Wallballs Rx1 20, Rx2 17, Rx3 14

Target Burpees Rx1 12, Rx2 10, Rx3 8

2) Backsquat

6 x 4 ascending

3) 3 RFT

shuttle 25m - must touch ground at each turn

Slamball 70/50# carry to 25m

15 Box step overs 24/20# - throw Slamball over Box then step over Box. Slamball can hit box, cannot jump but can touch box with hands, both feet have to touch box

Slamball carry 25m