Mon, April 3, 2023

WOD

1) 12 min amrap

Run 400m

20 Box jumps 24/20

20 WB 20/14

2) Backsquat

5 x 4 ascending

3) 3 RFT

12 Deadlift E 365/255, Rx1 315/210, Rx2 275/185, Rx3 225/155

12 Burpees over Bar

12 T2B

Fri, March 31, 2023

WOD

1) Lsit

6 x 30 sec hold

W/1 min rest

2) Bench Press

6 x 4 ascending

3) 3 RFT

30 DB Snatch Rx 1 50/35, Rx2 40/25, Rx3 35/20

20 DB S2O (2 DBs)

3 RC Rx1 2 LL/1 RC, Rx2 1LL/2 RC, Rx3 3 RC

10 DB Cleans (2 DBs)

Thurs,March 30, 2023

WOD

1) Backsquat

6 x 3 ascending

2) 4 RFT

Bike 15/12 cals

4 squat cleans E 225/160, Rx1 185/125, Rx2 155/105, Rx3 135/85

3) 2RFT

Run 200m

50 Jump Rope Crossovers (100 singles)

T2B E 25, Rx1 20, Rx2 15, Rx3 12

10 Box jumps 36/30

Tues, March 28, 2023

WOD

1) 3RFT

Pull-ups E C2B 25, Rx1 C2B 20, Rx2 25 pull-ups , Rx3 20 pull-ups

Ski 500/450m

HSPUs E 25. Rx1 20, Rx2 25/18 push-ups , Rx3 15/10 push-ups

2) OH strength

Ascending

2 x 3 Shoulder Press

2 x 3 Pushpress

2 x 3 Push jerk

2 x 3 Split Jerk

3) Row Sprints

5 x 400/320m

30 sec between sets

Monday March 27, 2023

WOD

1) 9 min Emom

Wallballs E 22, Rx1 19, Rx2 16, Rx3 13

GHDSU E 25, Rx1 20 Rx2 15, Rx3 12

Bike 15/12 cals

2) Front squat

5 x 3 ascending

3) 3 RFT

Run 400m

15 Pwr clean E 185/125, Rx1 155/105, Rx2 135/85, Rx3 115/65

25 pistols alt.

Thurs, March 23, 2023

WOD

1) 6 min Emom

10 Fr Rack Lunges E185/125, Rx1 155/105, Rx2 135/95, Rx3 115/75

2) Front Squat

5 x 3 ascending

3) 3 RFT

20 Deadlift E 225/160, Rx1 185/125, Rx2 155/105, Rx3 135/85

25 Wallballs 20/14#

10 Hang clean same

Mon, March 20, 2023

WOD

12 min Emom

Wallballs E 20, Rx1 18, Rx2 16, Rx3 14 - 20/14#

Target Burpees E13, Rx1 11, Rx2 9, Rx3 7

7 Pwr Cleans E 185/125, Rx1 155/105, Rx2 135/95, Rx3 115/75

2) Deadlift

6 x 4 ascending

3) 3 RFT

Run 200m

12 Front squat E 185/125, Rx1 155/105, Rx2 135/95, Rx3 115/75

GHDSU E 25, Rx1 20, Rx2 16, Rx3 12

Fri, March 17, 2023

WOD

1) Death by KB 53/35#

Start at 10 swings add one rep every min until you can longer complete your reps in a minute

2) Bench Press

5 x 3 ascending

3) Row sprints

For Time

5 x 250/225m

W/30 sec rest

Thurs, March 16, 2023

WOD

1) 9 min amrap

Bike 25/20 cals

15 Box jumps

2) Deadlift

5 x 3 ascending

3) 3 RFT

20 Deadlift E 275/185, Rx1 245/165, Rx2 225/155, Rx3 185/125

10 Bar facing Burpees

Toes 2 Bar E 30, Rx1 25. rx2 20, Rx3 15

Tues, March 14, 2023

WOD

1) 6 min Emom

Pull-ups E30, Rx1 25 Rx2 20, Rx3 15

Ski cals 15/12 cals

2) Shoulder Press

5 x 4 ascending

3) 4 RFT

8 hang C/J E 155/105. Rx1 135/95, Rx2 115/75, Rx3 95/65

10 Sumo Hi pull

Row 250/225m

Mon, March 13, 2023

WOD

1) 3 min Emom

12 Fr Rack lunges E 165/115, Rx1 135/95, Rx2 115/75, Rx3 95/65

1 min rest

3 min Emom

7 squat cleans same weight as above

2) Backsquat

5 x 5 ascending

3) 3 RFT

12 Burpee Box Overs

8 DB Devil Press E 70/50, Rx1 60/40, Rx2 50/30, Rx3 35/20

GHDSU E 35, Rx1 30, Rx2 25, Rx3 20

Fri, March 10, 2023

WOD

1) 3 RFT

Row 500/450m

Rope Climbs E 2 StRict/2 RC, Rx1 1 strict/3 RC, Rx2 4, Rx3 3

12 Hang Cleans E 185/125, Rx1 155/105, Rx2 135/95, Rx3 115/75

2) Bench Press

6 x 2 ascending

3) For Time ( 5 min cap)

E 85 pullups, Rx1 75 pullups, Rx2 65 pullups, Rx3 50 pullups

Thurs, March 9, 2023

WOD

1) 3RFT

Wallballs E 35, Rx1 30, Rx2 25, Rx3 20

If you break your set - double the burpees that round

Target Burpees E 12, Rx1 10, Rx2 8, Rx3 6 (Target =touch pull-up Bar w/both hands)

2) Backsquat

6 x 2 ascending

3) 12 mins

3 Rep max TNG

Power Clean

Tues, March 7, 2023

WOD

1) Ski Sprints

5 x 350/315m

W/ 30 sec rest in between sets

2) Push jerk

5 x 3 ascending

3) 3 RFT

C2B pull-ups E 25, Rx1 15, Rx2 25 pullups, Rx3 15 pull-ups

HSW E 80 ft, Rx1 40 Ft, Rx2 15 HSPUs, Rx3 15/10 push-ups

GHDSU E 25, Rx1 20, Rx2 15, Rx3 12