Tues, April 19, 2022

WOD

1) 5 RFT

pushups Rx1 20/15, Rx2 15/10, Rx3 10/5

Pullups Rx1 20, Rx2 15, Rx3 10

2) SHoulder Press

6 x 3 ascending

3) For Time

Ski 350/315m

10 clean Rx1 185/125, Rx2 155/105, Rx3 135/85

Row 350/315

10 hang Clean - same

Ski 350/315

10 S2O - same

Mon, April 18, 2022

WOD

1) 3 RFT

Bike 750/675m

DUs Rx1 100, Rx2 50, Rx3 200 singles

2) Backsquat

5 x 3 ascending/hold 10 sec in bottom each rep

3)
Run 400m

12 Fr rack lunges Rx1 165/115, Rx2 135/95, Rx3 115/75

Fri, April 15, 2022

WOD

1) For Time

Rx1, 20 strict L pull-ups /20 strict pull-ups/20 Kipping (have to Kip) pull-ups /20 Butterfly pull-ups

Rx2, 10 Kipping L pull-ups/ 10 strict pull-ups/10kipping (have to Kip) pull-ups / 10 Butterfly

Rx3 50 Kipping pull-ups

2) Bench Press
6 x 2 ascending

3) 8 min Emom

Lsit 30 sec hold

Row Rx1 14/11 cals, Rx2 12/9, Rx3 10/8 cals

Thurs, April 14, 2022

WOD

1) 9 min Emom Rx1 22, Rx2 18. Rx3 15

Wallballs

Box jumps

GHDSU

2) Front squat

6 x 3 ascending

3) 3 RFT

15 Power Cleans Rx1 155/105, Rx2 135/95, Rx3 115/75

10 Bar facing Burpees

Wed, April 13, 2022

WOD

1) For Time - Running Clock for 28 mins

Bike - 7 min cap

10 Burpees then Bike till you reach 2,000/1,800m

every 3 mins stop Biking and do 10 Burpees

if you finish before Cap /transition to next station but don’t start till next 7 mins

Row - 7 min cap

10 Burpees then 1,000/900m

every 3 mins stop Rowing and do 10 Burpees

Ski - 7 min cap

10 Burpees then 1,000/900m

every 3 mins stop Skiing and do 10 Burpees

Run - 7 min cap

10 Burpees Run 800m then 10 Burpees

Tues, April 12, 2022

WOD

1) Barbell Complex

6 x Split Jerk/ Push Jerk/ 2 Push Press

2) 2 RFT (25 min cap)

25 T2B

Run 200m

25 KB swings

Ski 250/225m

25 DB C/J Rx1 50/35, Rx2 40/25, Rx3 35/20

Bike 500/450m

25 OH squat 95/65

Row 250/225m

25 HSPUs

Fri, April 8, 2022

WOD

1) Strict pull-ups /plank -Emom

Rx1 5 strict pull-ups in 30 sec/then plank for 30secs , Rx2 3 strict pull-ups-/then plank for 30 secs , Rx3 5kipping /30 sec plank

Once u can’t hold plank for seconds..u done!

2) Bench Press

4 x 4 same 80%1RM

3) 2 RFT

Row 750/675m

15 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65

10 Burpees over Bar

Wed, April 6, 2022

WOD - 30 min Amrap

Backpedal 200m /Run 200m (split the 400)

Sled Push D/B 45/25#

25 Box jump overs

Bike 200/180m standing/600/540m however u want (800m total)

sled Push D/B 45/25#

25 Box jump overs

Row 400/360m w/Damper on 10

Ski 400/360m w/Damper on 10

Tues, April 5, 2022

WOD

1) 2 RFT

Run 200m

20 KB swings rx1 70/53, Rx2 62/44, Rx3 53/35

20 Hspu Rx1 strict , Rx2 Kipping , Rx3 20/15 push-ups

2) Push Press

6 x 2 ascending

3) 15 mins to 1 rep max

Snatch

Mon April 4, 2022

WOD

1) For Time
T2B Rx1 20, Rx2 16, Rx3 12

DB lunge 80 ft Rx1 50/35, Rx2 40/25, Rx3 35/20

20 One arm DB Snatch

DB Fr rack lunges 80 ft

T2B Rx1 20, Rx2 16, Rx3 12

OH DB lunge 80 ft

20 One arm DB snatch

2) Backsquat

6,5,4,3,2 reps ascending

3) Row - Sprint

2000/1800m

Fri, April 1, 2022

For Time


Run 10k


Haha Never gets old, April Fools

1) For Time (7 min cap)

150 sit-ups

100 pull-ups Rx2 80, Rx3 60

2) Bench Press

5 x 3 ascending

3) 4RFT

Row 250/225m

HSW 40 ft , Rx2 6 Thomas touches/ Handstand hold 30 sec Rx3 30 sec HSH

WeD, March 30, 2022

WOD

1) FGB Cardio for cals

5 min round with 1 min rest

With a running clock

Bike or Row or Ski for a min then

switch to next machine till 2nd min then

switch to next machine and continue for 5 mins

Start 2nd round on different machine

Start 3rd round on different machine than first 2 rounds

Score is total calories - you will need a counter. So there will be two heats - one person working out and one counting

move the rower and bike close to ski for a quicker transition

TuEs, March 29, 2022

WOD

1) 3 RFT

Ski 250/225m

8 Snatch Rx1 165/115, Rx2 135/95, Rx3 115/75

Bar Mups Rx1 12, Rx2 6, Rx3 12 C2B

2) Shoulder Press

5 x 3 ascending

3) For Time

15 C/J Rx1 155/105, Rx2 135/95, Rx3 115/75

150 Dus

15 C/J Rx1 155/105, Rx2 135/95, Rx3 115/75

Fri, March 25, 2022

WOD

1) Ski Sprint

500/450m

2) 30 mins

Find 1 rep max Bench Press

Find 1 rep max Clean

Find 1 rep max OH squat (sub Fr Squat)

You can have multiple people on a Bar

3) 7 min Cap

30 cal Row

20 Burpee Box Overs

10 Snatches Rx1 185/135, Rx2 155/105, Rx3 115/75