Fri, April 28, 2023

WOD

Murph Prep

1)Run 400m (500/450m Row sub for Rain) Then :

Emom pull-ups

Rx1 16 reps /6 mins , Rx2 13 reps /7 mins , 10 reps/9 mins

2) Bench Press

6 x 2 ascending

3 ) Run 400m (500/450m Ski sub for Rain) Then

10 min Emom pushups

Rx1 20/16, Rx2 17/13, Rx3 15/11

Start your Emoms on the next min after you finish Run - you get at least 30 sec rest before starting (Rest wont be even for everyone - Do your Best)

Thurs, April 27, 2023

WoD

1) 12 min Emom

Wallballs E 22, Rx1 20, Rx2 18, Rx3 16

GHDSU - same

Row E 18/16, Rx1 16/14, Rx2 14/12, Rx3 12/10

10 Sumo Hi Pull (TNG ) E 155/105, Rx1 135/85, Rx2 115/65, Rx3 95/55

2) Front squat

5 x 3 ascending

3) 8 min amrap

Bike 15/12 cals

8 Burpee Box over 24/20

75 Dus (75 singles)

Tues,April 25, 2023

WOD

1) Row Sprints

5 x 350/315m

W/ 30 sec rest between

2) Shoulder Press

6 x 2 ascending

3) 3 RFT

25 C2B Rx1 20 C2B, Rx2 20 pull-ups, Rx3 15 pull-ups

9 Hang Pwr Clean E 205/145 Rx1 175/115, Rx2 155/105, Rx3 135/85

Ski 350/315

Mon, April 24, 2023

WOD

1) 9 min amrap

35 Wallballs Rx1 30/20#, Rx2 20/14#

8 Target burpees

15 T2B

2) Back Rack Box squats

6 x 3 ascending

Squat to a Box just Below parallel. Sit on box keep tension and drive thru heels (do not rock forward). On Drive off Box keep shins vertical and shoulders behind knees. You should be able to work up to heavier than your normal Backsquat loads.

3) 12 min amrap

Bike 25/20 cals

Deadlift 225/155

10 Box jumps 36/30

36 = 3 -45 plates (Blue ones)

Fri, April 21, 2023

WOD

1) Lsit

6 x 30 sec hold

W/1 min rest between

2) Bench Press

5 x 3 ascending

3 sec pause each rep 1 inch above chest

3) 11 min amrap

6 Hang C/J E 185/125, Rx1 165/110, Rx2 135/85, Rx3 115/65

10 Burpees over Bar

15 C2B pull-ups

Thurs, April 20, 2023

WOD

1) 5 min Emom

5 squat cleans Rx1 165/115, Rx2 135/85, Rx3 115/65

2) Tempo Backsquat

5 x 3 ascending

3 sec down/ 3 sec up ( Coach calls out tempo)

3) Acid Bath

Sprint / no rest between machines / move bike and rower near ski ergs

Bike 1,000m

Row 500m

Ski 500m

Mon, April 17, 2023

WOD

1) 8 min Emom

10 Fr Rack lunges E 185/125, Rx1 155/105, Rx2 135/85, Rx3 115/65

2) Backsquat

5 x 5 same (80%1 RM)

3) 12 min amrap

Row 500/450m

20 Box jumps 24/20

15 GHDSU

Fri, April 15, 2023

WOD

1) 3 RFT

10 Devil press E 70/50, Rx1 50/35, Rx2 40/25, Rx3 35/20

Dus 100

5 man makers - same

2) Bench Press

6 x 6 ascending

3) 9 min amrap

Ski 350/315m

3 Rope climbs

Thurs, April 13, 2023

WOD

1) 4 RFT

Row E 20/16cals, Rx1 18/14, Rx2 16/12, Rx3 14/10 cals

Burpees over the Rower E 12, Rx1 10, Rx2 8, Rx3,6

2) Deadlift

6 x 4 ascending

3) 15 mins to hit 1RM

Power Clean

Wed, April 13, 2023

WOD

3 RFT

50 sit-ups

Run 400m ( forward 200/backpedal 200)

Bike 1,100/1,000m

Damper on 10 - 300/200m

Damper on 9 - 500/400m

Damper on 8 - 700/600m

Damper on 7 - 900/800m

Damper on 6 - 1100/1000m

Row 550/500m

Damper on 10 - 150/100m

Damper on 9 - 250/200m

Damper on 8 - 350/300m

Damper on 7 - 450/400m

Damper on 6 - 550/500m

Ski 500/500m

Same as above

Tues, April 11, 2023

WOD

1) Shoulder Press

6 x 3 ascending

2) For Time

50 HSPUs (50/40 push-ups)

50 T2B

59 S2O 95/65

50 Kb swings 53/35

50 Hang Pwr cleans 115/75

50/40 push-ups

500/450m Row

500/450m Ski

Mon, April 10, 2023

WOD

1) 8 min Cap

E 100 WBalls, Rx1 90, Rx2 80, Rx3 70WB

Start with 2 Burpees, then every min do 2 Burpees and CONTINUE with the Wallballs

2) Backsquat

1-20 Reps 55% 1RM

2-15 Reps 60% 1RM

3-10 Reps 65% 1RM

3) 3 RFT

Bike 20/16 cals

Dus 50 Singles 100

10 Deadlift E 315/215, Rx1 275/185, Rx2 245/155, Rx3 205/145

Crossover 50 Singles 100

Fri, April 7, 2023

WOD

1) GHD Hold

5 x 30 sec hold

W/1 min rest

2) Bench Press

3 x 10 same

3) 4 RFT

C2B pull-ups Rx1 20, Rx2 15, Rx3 15 pull-ups

Row 500/450m

Wallwalks Rx1 7, Rx2 5, Rx3 3

WeD, April 5, 2023

WOD

1) 3RFT (40 min cap)

Run 400m

10 Burpees

Bike 1,000/900m

Sled Push /Pull Bkwds with straps 45/25 D/B

Row 500/450m

10 Wallballs 30/20#

Ski 500/450m

10 KB swings 70/53

TUes, April 4, 2023

WOD

1) Ski sprints

5 x 500m w/ 1min rest

2) pull strength

Strict weighted pull-ups

6 x 3 ascending

3) 3 RFT

8 Power Snatch E 185/125, Rx1 155/105, Rx2 135/85, Rx3 115/65

Dus E 150, Rx1 100, Rx2 50, Rx3 150 singles

RMups E 7, Rx1 BMups 7, Rx2 14 C2B , Rx3 14 pull-ups

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