Mon, Sept 5, 2022
WOD
1) 6 min Emom
10 Front rack lunges Rx1 155/105, Rx2 135/95, Rx3 115/75
2) Backsquat
3 x 10 same
3) 3 RFT
Bike 25/20cals
20 Pistols
20 Kb swing Rx1 70/53, Rx2 62/44, Rx3 53/35
Row 25/20cals
Fri, Sept 2, 2022
WOD
1) Lsit
5 x 30 sec hold
1 min rest
2) Bench Press
5 x 8
Ascending
3) 3RFT
Pull-ups Rx1 30, Rx2 20, Rx3 15
Ski 350/315m
10 Power Snatch Rx1 155/105, Rx2 135/95, Rx3 115/75
Thurs Sept 1, 2002
1) For Time
150 Sit-ups
2) Deadlift
6 x 3 ascending
3) 3RFT
8 DB squat cleans Rx1 50/35 Rx2 40/25 Rx3 35/20 (DB in each hand)
Row 350/315m
16 DB lunges - same as above
Bike 700/630m
Wed, Aug 31, 2022
wOD
1) 2 RFT
Bike 5 mins Max Cals
1 min rest
Row 5 mins Max Cals
1 MIN REST
Ski 5 mins MAX CALS
1 MIN REST
Tues, Aug 30, 2022
WOD
1) Push Press
5 x 4 ascending
2) Filthy Fifty
50 Box jumps 20/24
50 Jumping Pull-ups
50 Kb swings 53/35
50 walking lunges
50 knees to elbows
50 Push Press 45/35
50 Back extension
50 Wallballs 20/14
50 Burpees
50 Dus
Mon, Aug 29, 2022
WOD
1) 6 min Emom
10 Front rack lunges Rx1 155/105 Rx2 135/95, Rx3 115/75
2) Backsquat
5 x 4 ascending
3) 3 RFT
Row 250225m
20 Box jumps 24/20
T2B Rx1 20, Rx2 15, Rx3 10
Fri, Aug 26, 2022
W9D
1) 10 min amrap
8 burpees over the Rower
Row 350/315m
16 sit-ups
2) Bench Press
10, 8, 6, 4, 2 reps
3) DT
5 Rnds
12 DeadliftRun 155/105
9 HNg Pwr Clean
6 Push jerks
Thurs, Aug 25, 2022
WOD
1) 1 rep max Thruster
Starting weight Rx1 135/95, Rx2 115/75, Rx3 95/65
Every 1;00 add 10# until you fail
2) Deadlift
6 x 3 ascending
3) Bike
3 RFT 50/40 cals w/1 min rest between
Wed, Aug 24, 2022
WOD
1) 3RFT
Run 400m
25 Wallballs
Bike 1,000/900m
25 Kb swings 53/35
Row 500/450m
25 Box jumps
Ski 500/450m
Tues, Aug 23, 2022
WOD
1) 4 RFT
8 Pwr SNATCH Rx1 135/95, Rx2 115/75, Rx3 95/65 (can only put the bar down once per set, second time down 5 burpees over bar, third time down 8 Burpees,
ROW 500/450m
DUS Rx1 100, Rx2 50, Rx3 100 singles
2) 3 min ME
HSPUs
1 min rest
3 min ME pull-ups
Mon, Aug 22nd, 2022
WOD
1) 3 RFT
Bike cals 25/20
12 DB Box step ups Rx1 50/35, Rx2 40/25, Rx3 35/20 - DB each hand /20in Box
2) Backsquat
5 x 5 ascending
3) 2 RFT
Run 400m
40 sit-ups
8 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 135/95
Fri, Aug 19, 2022
WOD
1) Lsit
5 x 30 sec hold
1 min rest
2) Bench Press
6 x 2 ascending
3) 4 RFT
HSPU Rx1 20, Rx2 10, Rx3 20/12 push-ups
Run 200m
10 Bar Mups Rx2 10 C2B, Rx3 10 pull-ups
Thurs, Aug 18, 2022
WOD
1) 6 min Emom
10 Front Rack Lunges Rx1 155/105, Rx2 135/95, Rx3 115/75
2) Backsquat
6 x 2 ascending
3) 3 RFT
20 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
10 Goblet squats - same
20 RDL (Romanian Deadlift) - same
Try to get off heel above ur waist
Wed, Aug 17, 2022
5 RFT
Row 350/315m
10 Air squatS
Bike 700/630m
7/4 push-ups
Ski 350/315m
10 sit-ups
Tues, Aug 16, 2022
WOD
1) Sprint Row
4 x Row 500/450m
With 1 min rest between
2) Push Press
5 x 4 ascending
3) 11 min amrap
20 DB One arm snatch 50/35
10 Burpees over the DB
20 Pull-ups
10/5 push-ups
Mon, Aug 15, 2022
WOD
1) 3 RFT
Bike 500/450m
Wallballs Rx1 35, Rx2 30, Rx3 25
GHDSU Rx1 35, Rx2 30, Rx3 25
2) Deadlift
5 x 3 ascending
3) 5 min Emom
5 squat cleans Rx1 155/105. Rx2 135/95, Rx3 115/75
Fri, August 12, 2022
WOD
1) GHD Holds
4 x 30 sec hold w/1 min rest
Rx1 45/35 plate hold, Rx2,25/15, Rx3 BW
2) Bench Press
5 x 5 - same weight (80%1RM)
3) 3 RFT
Row 350/315m
8 Bar Mups Rx2 12 C2B, 12 pull-ups
12 S2O Rx1 135/95,Rx2 115/75, Rx3 95/65