Thurs, May 6, 2021
WOD
1) Tabata
Air squats
1 min
Box jumps
3) Backsquat
3 x 12 same 65%1RM
3) 4 RFT
sled Push D/B 45/25#
Shuttle
WED, May 5, 2021
WOD
1) 2RFT
Run 800m
25 DEadlift Rx1 185/125, Rx2 155/105, Rx3 135/95
Row 1000/900m
25 Pwr Clean Rx1 155/105, Rx2 135/95, Rx3 115/75
Ski 1000/900m
25 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65
Tues, May 4, 2021
WOD
1) Shoulder Press
5 x 4 ascending
2) Filthy Fifty (Time Cap 28 mins)
50 Box jumps24/20
50 Jumping Pullups (elbow at 90 to shoulder)
50 KB swings 53/35
50 Walking Lunges
50 Knees to Elbows (tricep is a scale)
50 Pushpress 45/35
50 Situps
50 Wallballs 20/14
50 Burpees
50 Dus (100 singles)
Mon, May 3rd, 2021
WOD
1)12 min Emom
Wallballs Rx1 20, Rx2 17, Rx3 14
target Burpees Rx1 15, Rx2 12, Rx3 10
Box jumps Rx1 25, Rx2 20, Rx3 15
Back extn Rx1 25, Rx2 20, Rx3 15
2)Backsquat
Tempo 2/2/2
5 x 3 ascending
3) Bike Sprint
For Time
Rx1 2/1.8m, Rx2 1.5/1.3m, Rx3 1.2/1
Fri, April 30, 2021
WOD
1) GHD holds
4 x 30 sec
w/ 1 min rest
2) 3 RFT
Rope Climbs Rx1 3 LL, Rx2 1 LL/2 RC, Rx3 3 RC
Ski 350/315m
Kb swings Rx1 30, Rx2 25, Rx3 20 53/35#
3) Bench Press
7,6,5,4,3,2,1
Thurs, April 29, 2021
WOD
1) 11 min amrap
50 Wallballs 20/14#
Bike 25/20 cals
2)Backsquat
5 x 3 same 1RM85%
3) 15 mins
Hit Heavy single C/J
WED, April 28, 2021
WOD
1) Triple Threes (45 min cap)
Run 3 miles Rx2 2.5, Rx3 2miles
300 Dus Rx2 200 Dus, Rx3 600 singles
Row 3/2.7 K , Rx2 2.5/2.25, Rx3 2/1.8k
Tues, April 27, 2021
WOD
1) 1/2 Cindy
10 min amrap
5 Pullups
10/7 push-ups
15 air squats
2) Push Press
6 x 4 ascending
3) 3 RFT
Row 250/225m
12 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65
12Burpees over the Bar
mon, April 26, 2021
WOD
1) 9 min Emom
T2B Rx1 20, Rx2 17, Rx3 14
12 Pwr Cleans (TNG) Rx1 155/110, Rx2 135/95, Rx3 115/75
Ski Cals Rx1 17/14, Rx2 15/12, Rx3 12/10
2) Backsquat
3 x 10 same 70% 1RM
3) For Time (10 min Cap)
Run 600m (Right to Jeffords)
KB swings Rx1 20, Rx2 17, Rx3 14 53/35#
Run 400m
KB swings - same
Run 200m
KB swings - Same
Fri, April 23, 2021
WOD
1) L Sit
4 x 30 sec hold
w/ 1 min rest
2)Bench Press
6 x 2 ascending
3) 4 RFT
10 Hang Clean Rx1 185/125, Rx2 155/105, Rx3 115/75
Rope Climbs Rx1 2 Legless, Rx2 1 LL/1RC, Rx3 2 RC
Hspus Rx1 15, Rx2 10, Rx3 15/10 push-ups
Thurs, April 22, 2021
WOD
1) 3 RFT
Run 200m
T2B Rx1 20, Rx2 17, Rx3 14
20 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
2) Front Squat
5 x 2 ascending
3) 12 min amrap
shuttle Run
Sled Push D/B 45/25#
Rower 250/225m
WED, April 21, 2021
WOD
1)2RFT
Run 400
Wallballs Rx1 30, Rx2 25, Rx3 20
Row 500/450m
GHDSU Rx1 30, Rx2 25, Rx3 20
Ski 500/450m
Box Jumps Rx1 30, Rx2 25, Rx3 20
Bike 1/.9mile
TuEs, April20, 2021
WOD
1) 2RFT
10 Pwr Snatch Rx1 185/135 Rx2 155/105, Rx3 135/95, Rx4 115/75
Ski 500/450m
2) Shoulder Press
5 x 3 same @85% 1RM
3) 3 RFT
15 Bar Mups Rx2 15 C2B, Rx3 15 Pullups
15 Push-ups Rx2 & Rx3 only
15 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65
Mon, April 19, 2021
WOD
1) 6 min Emom
GHDSU Rx1 20, Rx2 17, Rx3 14
10 Front Rack lunges Rx1 155/105, Rx2 135/95, Rx3 115/75
2) Back squat
3 x 10 same @ 70% 1RM
3) 15 min amrap
Row 500/450m
15 slamball Rx1 100/70, Rx2 70/50 Rx3 50/30
15 Burpees Rx2 12, Rx3 9
Fri, April16, 2021
WOD
1) 25 min amrap
20 Kb swings
Row 20/16 cals
20 T2B
Sled Pull D/B 25/empty
20 Push-ups
Ski 20/16 cals
20 pullups
2) Bench Press
6 x 2 ascending
Thurs, April15, 2021
WOD
1) 3 RFT
15 DB Deadlifts Rx1 50/35, Rx2 40/25, Rx3 35/20
10 DB Hang Cleans
80 ft DB Lunges
2) Backsquat
5 x 3 same 80% 1RM
3) For Time
Bike 100/80 calories
Every min get off Bike and do 5 Burpees
WED, April 14, 2021
WOD
1) 2 RFT
40 min Cap
100 Dus
50 Bk ext
Row 2,000/1,800m
Run 1 mile
Tues, April 13,2021
WOD
1) 3 RFT
Pullups Rx1 30, Rx2 25 Rx3 20
HSW Rx1 80 ft, Rx2 40 ft, Rx3 crab walk 40 ft
2)Push Press
5 x 4 ascending
3) 7 min Amrap
8 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65
8 burpees over Bar
8 S2O - Same
Mon, April12, 2021
WOD
1) 2 RFT
60 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10
30/24 Bike cals Rx2 25/20, Rx3 20/16
30/24 Ski Cals Rx2 25/20, Rx3 20/16
2) Backsquat
6,5,4,3,2,1 ascending
Fri, April 9, 2021
WOD
1) 4 min Emom
Rope Climbs Rx1 4, Rx2 3, Rx3 2
2) 15 min cap
3 Rounds
10 Strict Hspus Rx2 15 Kipping , Rx3 20/15 push-ups
10 DB Hang PWR Clean 53/35
50 Dus , Rx2-3 100 singles
Rest 1 min
3 Rounds
10 Kipping HSPUs Rx2-3 20/15 Push-ups
10 DB S2O
50 DUs Rx2-3 100 singles
3) Bench Press
5 x 4 ascending