Fri, Nov 24, 2023
Friday
1) 4 Rounds: alternate
30sec Hollow Hold/ 30sec rest
30sec Superman Hold/ 30sec rest
2) Bench
5x2 ascending
3) 2 Rounds:
30 c2b Rx2 pullups Rx3 20 pullups
20 Ghd sit-ups
10 db thrusters Rx1 50/35 Rx2 45/25 rx3 35/20
5 Devils press
Wed, Nov 22, 2023
Wednesday
1) “Turkey DECATHLON”
For Time:
3x Farmers Carry D/B Rx1 70/53 Rx2 53/35
Run 200m
2x Sled push down/pull back
Run 200m
2x lunge d/b
Run 200m
50 Wallballs 20/14
Run 200m
50 Deadlifts Rx1 135/95 Rx2 95/65
RUN 200m
(Cap 35 mins)
Tues, Nov 21, 2023
Tuesday
1) 10 min Amrap
10 Burpee pull-ups
20 Kettlebell swings 53/35
250/225m Ski
2) Push Press
6x2 ascending
3) “Annie V.2”
50-40-30-20-10
Rx1 Crossovers Rx2 Double Unders Rx3 singles(100-80-60-40-20)
Sit ups
Mon, nov 20, 2023
Monday
1) Every 90sec x6
work to a heavy snatch
2) Snatch grip deadlift
5x3 @100% of snatch weight
3) 3 Rounds
20/16 cal Bike
12 db box step overs Rx1 50/35 Rx2 40/25 Rx3 30/15
12 db cleans
20/16 cal Row
(Time Cap 15 mins)
Fri, Nov 17, 2023
WOD
1) Lsit
3 x 30 sec hold w/1 min rest
And
3 x 30 Sec GHD Hold w/1 min rest
2) Bench Press
5 x 5 ascending
3) For Time
3 rounds
Row 15/12cals
Push-ups Rx1 25/20, Rx2 20/15, Rx3 15/10
Then
3 Rounds
Ski 15/12 cals
Strict pull-ups Rx1 12/9, Rx2 9/6 Rx3 6/3 (scale with jumping pullups)
Thurs, Nov 16, 2023
WOD
1) 3 RFT
15 Deadlift Rx1 255/185, Rx2 225/155, Rx3 185/125
15 Box jumps
2) Backsquat
5 x 5 ascending
3) 2 RFT
Row 500/450M
12 Front squats Rx1 165/115, Rx2 135/85, Rx3 115/65
Bike 1,000/900m
Wed, Nov 15, 2023
WOD
5 RFT (38 min cap)
Run 200m
Walking Lunge 80 ft (inside)
Bike 500/450m
10 Vups
Row 250/225m
20 Jumping lunges
Ski 250/225m
10 WB Leg lifts 20/14#
Tues, Nov 14, 2023
WOD
1) 3 RFT
8 Pwr cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
Pull-ups Rx1 18, Rx2 12, Rx3 9
Row 350/315m
2) Shoulder Press
5 x 3 ascending
3) 3 RFT
30 DB snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Burpees Rx1 15, Rx2 12, Rx3 9
8 Sumo Hi pull Rx1 135/95, Rx2 115/75, Rx3 95/55
Mon, Nov 13,2023
WOD
1) 12 min EMOM
Wallballs 20/14# Rx1 20, Rx2 17, Rx3 14
KB swings 53/35# Rx1 20, Rx2 17, Rx3 14
GHDSU Rx1 20, Rx2 17, Rx3 14
2) Deadlift
3 x 10 ascending
3) For Time
Bike
5,000/4,000m
Fri, Nov 10, 2023
1) 4 min AMRAP
Max Distance HSW scaled: wallwalks
2) Seated DB Shoulder Press
4x6 ascending
3) 3 RFT
20 HSPU Rx2 10 Rx3 20/14 pushups
Rope Climb Rx1 2LL Rx2 2 RC Rx3 1
10 hang snatch Rx1 115/75 Rx2 95/65 Rx3 75/55
Thurs, Nov 9, 2023
Wod
1) 9 minute AMRAP
20 pistols
20 Box jump overs 24/20”
Sled push d/b 45/25#
2) Deadlift
6x2 ascending
3) 4 RFT
10 Backsquats Rx1 205/145 Rx2 165/105 Rx3 115/75
250/225m Row
Wed, Nov 8, 2023
WoD
1) For Time:
80/64cal Bike
80/64cal Row
80/64cal Ski
60/48cal Bike/Row/Ski
40/32cal Bike/Row/Ski
20/16cal Bike/Row/Ski
(Cap 40 mins)
Tues, Nov 7, 2023
WOD
1) 3 RFT
Run 200m
GHDSU Rx1 20, Rx2 16, Rx3 12
20 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35
2) Push Jerk
8-6-4-2 ascending
3) 10 RFT
3 Pwr Snatch Rx1 135/95, rx2 115/75, Rx3 95/65
3 Bar facing Burpees
10 min cap
Mon, Nov 6, 2023
Wod
1) Rogue Invitational’s
“The Cleanup”
3 Rounds:
25 Double Unders
5 Power Clean Rx1 225/155 Rx2 185/125 Rx3 135/95
2 Rounds:
25 Double Unders
5 Squat Clean
1 Round:
25 Double Unders
5 Clean and Jerk
(Time Cap 12 mins)
2) Front Squat
4x3 ascending
3) 3 RFT
25/20 cal Ski
40ft front rack db lunge Rx1 50/35 Rx2 40/25 Rx3 30/15
12 db S2O
40ft overhead db lunge
Fri, Nov 3, 2023
WOD
1) Row Sprints and Holds
5 x 30/24 cals
Rest 30 sec /then 30 sec Lsit
2) Pwr Clean
5 x 3 ascending
3) Bench Press Tabata
8 Rnds -20 sec Work/10 sec rest
Thurs, Nov 2, 2023
WOD
1) 4 RFT
Bike 15/12 cals
8 Burpees
2) Deadlift
6 x 2 ascending
3) 9 min amrap
Row 350/315m
10 Oh DB squat (alt arms ) Rx1 50/35, Rx2 40/25, Rx3 35/20
Dus Rx1 50, Rx2 25, Rx3 50 singles
Wed,Nov 1, 2023
1)3 RFT
Run 200m
20 Wallballs 20/14
Bike 500/450m
20 Kb swings 53/35
Row 250/225m
20 Box step ups 24/20
Ski 250/225m
20 D/B snatch 50/35