Thurs,April 18, 2023

WOD

1) In 5 mins

Run 400m then Max reps of

Pwr Clean Rx1 185/125, Rx2 155/105, Rx3 115/65

Rest 2 mins

5 min cap

8 Pwr Clean - same as above

Run 400m

2) Front Squat

5 x 3 ascending

3) Ski intervals

6 x 350/315m

W/1 min rest in between

Tues,May 16, 2023

WOD

1) 3 RFT

5 Sumo Hi Pull 95/65

Ski 150/135m

20 pull-ups Rx2 15, Rx3 10

2) BB complex

5 x 2 Pushpress/2 push jerk

3) Row intervals

6 x 350/315m sprint

W/one min rest between

Mon, May 15, 2023

WOD

1) 4FT (10 min cap)

10 Backsquat (out of rack)

RX1 225/155, Rx2 185/125. Rx3 155/105

10 Box over Burpees 24/20

2) Deadlift

6 x 2 ascending

3) 3 RFT

Bike 25/20 cals

8 Pwr Cleans (Do not Drop every Clean - Reps need to be done in 2 reps TNG MINIMUM)

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

Fri, May 12, 2023

WOD

1) Lsit

6 x 30 sec hold

W/ 1:00 rest between

2) Bench Press

5 x 3 ascending

3) In 6 mins

Ski 500/450m then

Max pushups

Then 2 min rest

In 6 mins

Row 500/450m Then

Max pullups

Thurs, May 11, 2023

WOD

1) For Time

Deadlift E 315/220, Rx1 275/185, Rx2 225/145, Rx3 185/115

Squat cleans E 185/125, Rx1 155/105, Rx2 135/85, Rx3 115/65

Reps of 10,9,8,7,6,5,4,3,2,1

2) Backsquat

5 x 3 ascending

3) For Time

Bike 100/80 cals

Wed, May 10, 2023

WOD

1) Semifinal 2023 workout (kinda)

30 min cap

Bike 3,000m

Sled Pull 84 ft ( pull to the end of the Canopy and back) 45/25#

Run 2,000m (1 mile + 400m)

Sled Pull - same

Ski 1,000m

Sled Pull - Same

Tues, May 9, 2023

WOD

1) 3 RFT

Ski cals 25/20

Strict pull-ups E 15, Rx1 12, Rx2 9, Rx3 6

Push ups E 30, Rx1 25, Rx2 20, Rx3 15

2) Push Press

5 x 5 ascending

3) 3 RFT

Run 200m

10 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 125/85

Rope climbs E 5, Rx1 4, Rx2 3, Rx3 2

Mon, May 8, 2023

WOd

1) 12 min Emom

Wallball E 20, Rx1 18, Rx2 16, Rx3 14

Kb swings - same as WBs

Kb lunges E 16, Rx1 14, Rx2 12, Rx3 10

Row Cals E 20/16, Rx1 18/15, Rx2 16/13, Rx3 14/11

2) Deadlift

6 x 4 ascending

3) 10 RFT

15/12 cals Bike (reset monitor)

6 Burpee Box jump Over 24/20

Fri, May 5, 2023

WOD

1) 8 min Emom

20 sec GHD hold

8 WB Leg raises 20/14#

2) Bench Press

3 x 10 same weight 70%

3) 3 RFT

Ski 250/225m

7 Hang Pwr Snatch Rx1 155/105, Rx2 135/85, Rx3 115/65

Row 250/225m

7 Hang Pwr clean Rx1 185/135, Rx2 155/105, Rx3 135/85

Use the same bar - add/remove weight

Thurs, May 4, 2023

WOD

1)

Run 200m

Sled Push D/B 45/25

20 Wallballs 20/14#

10 Fr rack lunges E 185/130, Rx1 155/105, Rx2 135/85, Rx3 115/65

2) Backsquat

3 x 10 same weight 70%1RM

3) 4 RFT

10 Deadlift E 365/255, Rx1 315/215, Rx2 275/185, Rx3 225/155

10 Burpee Box Overs

Tues, May 2, 2023

WOD

1) 2 RFT

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

Ski 350/315m

Hsw E 80 ft every 20ft 2 HSPUs, Rx1 80 ft, Rx2 40ft, Rx3 5 Wallwalks

2) Push Press

5 x 4 ascending

3) 3 RFT

20 DB snatch E 75/55, Rx1 60/40, Rx2 50/35, Rx3 35/20

Dus 100 (singles 100)

Rope climb E 5, Rx1 4, Rx2 3, Rx3 2

Mon, May 1, 2023

WOD

1) 8 min Emom

Wallballs

Rx1 20, Rx2 18, Rx3 16

10 Fr Rack lunges

Rx1 165/115, Rx2 135/85, Rx3 115/65

2) Deadlift

5 x 5 ascending

3) 3 RFT

Bike 250/225m

20 Kb swings 53/35

10 Kb goblets squats

Row 250/225m

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)