Fri, Oct 27, 2023

Wod

1) Every 90 seconds x6

10/7 push-ups + 1 wallwalks / Rx2 +2 wallwalks (3 total) / Rx1 + 6 wall facing hspu

2) Bench Press

4x4 ascending

3) 3 Rounds

Rope climbs Rx1 3 Rx2 2 Rx3 1

21-15-9

Hang cleans Rx1 135/95 Rx2 115/75 Rx3 95/65

S2O (same weight)

Thurs, Oct 26, 2023

Wod

1) 5 Rounds:

25/20 Bike cals

20 Jumping lunges

2) Front Squats

4x3 ascending

3) 12 min AMRAP

15 deadlifts Rx1 225/155 Rx2 185/125 Rx3 135/95

15 GHDSU

15 box jump overs

15 Vups

Wed, Oct 25, 2023

Wod

3 Rounds (cap 36 mins)

1000/900m Bike

400m Run

500/450m Row

Farmers Carry to far driveway & back rx1 50/35 rx2 40/25 *do not drop the dumbbells on the ground*

500/450m Ski

Backwards sled drag D/B 45/25

Tuesday, Oct 24, 2023

Wod

1) Every 90 seconds x 6

8 Toes-to-Bar + 6 pullups /Rx2 +4 C2B/ Rx1 + 2BMU

(for example Rx1 would be 8 T2B + 6PU + 4C2B + 2BMU)

2) Shoulder Press

4x4 ascending

3) 3 Rounds for time

Ski 250/225m

Double Unders Rx1 100 Rx2 50 Rx3 100 singles

30 Single Arm DB pushpress (15 per arm) Rx1 50/35 Rx2 40/25 Rx3 35/20

Mon, Oct 23, 2023

Wod

1) 20-15-10-5

Goblet squats Rx1 70/53 Rx2 62/44 Rx3 53/35

Burpees

2) Overhead squat

5x3 (3 sec pause in bottom of each rep)

3) “Isabel”

30 snatches for time Rx 135/95 scaled 115/75

fri, Oct 20, 2023

WOD

1) 3 RFT

Peg Board Rx1 2, Rx2 1, Rx3 2 RC

HSPUs Rx1 15,Rx2 10, Rx3 15/10 pushups

Sled pull D/B 25/Empty

2) Benchpress

5 x 3 ascending

3) For Time

Row 1,000/900m

Thurs, Oct 19,2023

WOD

1) 6 min Emom

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

2) Deadlift

5 x 3 ascending

3) 3 RFT

8 DB Hang Pwr Cleans Rx1 50/35, Rx2 40/25, Rx3 35/20

40 ft DB Lunges

16 One arm Snatch

40 ft DB lunges

Wed, Nov 18, 2023

8 RFT (35 MIN CAP)

BIKE 500/450M

5 BOX JUMPS 24/20

ROW 250/225M

5 KB SWINGS 53/35

SKI 250/225M

5 BURPEES

Tues, Oct 17, 2023

WOD

1) 5 Rnds

Ski 30 sec sprint /1 min rest - max cals

Rx1 - 75/60+, Rx2 65/52+, Rx3 55/44+

2) Pushpress

5 x 3 ascending

3) 3 RFT

8 Bar Mups, 15 C2B Pull-ups, 15 pullups

WB GHDSU Rx1 15, Rx2 12, Rx3 9

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

Mon, Oct 16, 2023

WOD

1) 4 RFT

Bike 20/16 cals

8 Burpee Box Over 24/20

2) Backsquat

4 x 4 ascending

3) 9 min amrap

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

Run 200m

50 Dus (sub 50 singles)

Fri, Oct 13, 2023

WOD

1) 6 min Emom

12 Backsquat Rx1 225/155, Rx2 185/125, Rx3 155/105

Bike cals Rx1 18/14, Rx2 16/12, Rx3 14/10

2) Benchpress

5 x 5 ascending

3) 2 RFT

Sled push D/B 45/25#

12 Hang Pwr cleans Rx1 135/95, Rx2 115/75, Rx3 95/55

T2B Rx1 20, Rx2 16, Rx3 12

20/15 push-ups

Thurs Oct 12, 2023

WOD

1) Every 90sec

1 clean and jerk

work to heavy single

Start weight:

Rx1 185/125 +10 Rx2 135/85 +10 Rx3 95/55 +5

(Rx start weight should be The closest to 65% of 1 rep)

2) Open Workout 20.1

10 rounds:

8 G2OH @95/65

10 bar facing burpees

(15 min Cap)

Wed Oct 11, 2023

Wod (38 min cap)

3 rounds:

Ski 500/450m

20 Sit-ups Rx1 with ball Rx2/3 not with ball

Row 500/450m

20 Wallballs

Bike 1000/900m

20 Step ups Rx1 with ball Rx2/3 not with ball

Run 400m with wb

(Bring wb with you throughout workout)

Rx1 30/20 Rx2 20/14 Rx3 14/10

Tuesday Oct 10, 2023

1) 3 rFT

250/225m ski

wallwalks Rx1 5 Rx2 3 Rx3 2

20 Kb swings 53/35

2) 5 sets

1 shoulder press + 2 pushpress + 3 push jerk

(work to a heavy complex)

3) Pullup Tabata

Rx1 strict  Rx2 Kipping

(2 min rest)

Push-up Tabata

Mon Oct 9, 2023

WOD

1) 10 min amrap

10 DB snatches 20 Dus Rx1 50/35, Rx2 40/25, Rx3 35/20

20 DB snatches 40 Dus

30 DB Snatches 60 Dus

Continue pattern

2) Front Squat

4 x 4 ascending

3) 3 RFT

Run 400m

10 Front squats Rx1 135/95, Rx2 115/75, Rx3 95/65

10 Box jumps

Fri, Oct 6, 2023

WOD

1) For Time

1 Rope climb

5 Pwr Clean Rx1 165/115, Rx2 135/95, Rx3 115/75

2 Rope climbs

4 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 135/95

3 Rope Climbs

3 Pwr Cleans Rx1 205/145, Rx2 175/120, Rx3 155/105

4 Rope Climbs

2 Pwr Cleans Rx1 225/165, Rx2 195/135, Rx3 175/120

5 Pope Climbs

1 Pwr Clean Rx1 245/185, Rx2 215/155, Rx3 195/135

2) Bench Press

4 x 3 ascending

3) Ski sprint

3 x 30/24 cals w/30 sec rest in between

Thurs,Oct 5,2023

WOD

1)9 min Emom

12 Fr rack Lunges Rx1 115/75, Rx2 95/65, Rx3 75/55

GHDSU Rx1 22, Rx2 18, Rx3 14

20 KB swings Rx1 70/53, Rx2 53/35, Rx3 44/36

2) Backsquat

4 x 3 ascending

3) Run Sprints

4 x 200m

W 30 sec rest between

WED, OCt 4, 2023

WOD

1) Smoggy 100s

For 30 mins

Sprint Bike 100/80cals

1 min rest

Sprint Row 100/80 cals

1 min rest

Sprint Ski 100/80 cals

1 Min rest

Continue until 30 mins expires

Tues, Oct 3, 2023

WOD

1) Shoulder Press

5 x 2 ascending

2) 3 RFT

Ski 20/16 cals

T2B Rx1 20, Rx2 15, Rx3 12

HSPUs Rx1 20, Rx2 15, Rx3 20/15 push-ups

Row 20/16 cals

10 S2O Rx 135/95, Rx2 115/75, Rx3 95/65

10 Sumo -same

Burpees Over Bar Rx1 10, Rx2 8, Rx3 6

Mon,Oct 2,2023

Wod

1) 4 x every 3mins

10 Wallballs Rx1 30/20, Rx2 20/14

25 Dus (singles 25- scale)

8 Pwr Cleans Rx1 185/125, Rx2 155/105, RX3 95/65

Bike cals (remainder of time)

Then 1 min rest

2) Frontsquat

4 x 5 ascending

3) 3 RFT

20 One arm snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

80 ft D/B Lunge same (1 DB/hold by side)

Sled Push D/B 45/25#