Tues, Jan 16, 2024

Tuesday

1) “22.1”

15 min AMRAP:

3 wallwalks

12 db snatches

15 box jump overs *no rebound

Straight into

15 mins to find max of complex

1 snatch + 1 hang snatch

Mon, Jan 15, 2024

Monday

1) 3 Rounds:

20 Lunges Rx1 Overhead 115/75 Rx2 overhead 75/55 Rx3 FRONT RACK 75/55

25/20 cal Bike

2) Deadlift

5x4 ascending

3) 9 min Amrap:

Pull-ups Rx1 20 C2B Rx2 20 Rx3 12

30 Air squats

Fri, JaN 12, 2024

WOD

1) For Time

30 Hang Pwr C/J Rx1 135/95, Rx2 115/75, Rx3 95/55

Every 2 mins 8 burpees

2) Bench Press

6 x 3 ascending

Tempo 3sec/2sec/up

3) 5 Rnds

Every 2:30 mins Rx1 , 3mins Rx2 , 3:30mins Rx3

Row 12/10 cals

20/15 pushups

Thurs, Jan 11, 2024

WOD

1) 6 min EMOM

8 Deadlift

60%1RM

2)Backsquat

Tempo

6 x 3 - 3sec down/2 sec in bottom/Drive up

3) 3 RFT

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

Row 20/16 cals

T2B Rx1 20, Rx2 16, Rx3 12

Wed, Jan 10, 2024

WOD

1) 2 RFT

Bike 2,000/1,800m

20 Box step ups 24/20

Row 1,000/900m

20 Wallballs 20/14#

Ski 1,000/900m

20 Kb swings 53/35

Tues, January 9,2024

WOD

1) Split Jerk

7 x ascending

2) 3 RFT

Row 250/225m

8 S2O Rx1 155/105, Rx2 135/85, Rx3 115/65

Pull-ups Rx1 20, Rx2 15, Rx3 10

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

8 Burpees over bar

Mon, Jan 8, 2024

WOD

1) 5 RFT

Bike 20/16 cals

6 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 115/75

2) Super Set

6 sets ascending

3 Front squat /6 Front Rack Fwd lunge

3) 9 min amrap

Dus Rx1 100, Rx2 50, Rx3 100

Vups Rx1 20, Rx2 15, Rx3 10

Pistols Rx1 20, Rx2 15, Rx3 10

Fri, Jan 5, 2024

Friday

1)9 min EMOM:

Rope Climbs Rx1 3 Rx2 2 Rx3 1

T2B Rx1 15 Rx2 12 Rx3 9

Box Jumps (no rebound) 24/20” Rx1 15 Rx2 12 Rx3 9

2) Bench Press

5x3 ascending

3) 3 RFT:

1000/900m Bike

20 Single Arm DB Pushpress (10L/10R) Rx1 50/35 Rx2 45/25 Rx3 35/20

Thurs, Jan 4, 2023

Thursday

1) “22.2”

For Time:

1 -> 10 -> 1

Deadlifts Rx 225/155 Scaled 135/95

Bar Facing Burpees

(Cap 10 mins)

2) BackSquat

5x3 ascending

3) 10 min AMRAP:

20 Wallballs Rx1 30/20 Rx2 20/14

1 Wallwalk (+1 every round)

Wed, Jan 3, 2024

Wednesday

1) For time:

1500/1350m Bike

1 min Rest

1500/1350m Row

1 minute Rest

1500/1350m Ski

1 minute Rest

1 mile Run

(Cap 35 mins)

Tues, Jan 2, 2023

Tuesday

1) 20 min EMOM

10 Power cleans Rx1 135/95 Rx2 115/75 Rx3 95/65

Row cals Rx1 15/12 Rx2 13/10 Rx3 10/8

Kb swings 53/35# Rx1 20 Rx2 16 Rx3 12

Bike cals Rx1 15/12 Rx2 13/10 Rx3 10/8

2) 15 minutes to find:

2 rep max thruster

Fri, Dec 29,2023

WOD

1) Bench Press

5 x3 ascending

2) For Time (total time including rest)

Amanda

9,7,5

Rmups Rx2 Bmups, Rx3 C2B /pushups

Squat Snatch 135/95 Rx2 115/75, Rx3 95/55

3 mins rest

Annie

50,40,30,20,10

Dus (singles double #)

Sit-ups

Thurs, Dec 28, 2023

WOD

1) 6 min Emom

6 Squat Cleans Rx1 165/115, Rx2 135/85. Rx3 115/65

2) Deadlift

5 x 3 ascending

3) 3 RFT

Bike 20/16 cals

15 Box jumps 24/20

15 Kb swings 53/35

Wed, Dec 27,2023

WOD

3 Rounds of :

You have 12 mins to finish

3 RFT

Bike 500/450m

Row 250/225m

Ski 250/225m

Tues, Dec 26, 2023

8 and 9am only

WOD

1) 8 min amrap

Row 350/315m

20 DB snatch alt Rx1 50/35, Rx2 40/25, Rx3 35/20

2) Push Press

5 x 5 ascending

3) 5 RNds

15 C2B pull-ups, Rx2 15 pull-ups, Rx3 10 pullups

15 HSPUS Rx2 10 HSPUs, Rx3 15/10 push-ups

Fri, dec 22, 2023

Friday

1) 8min AMRAP:

3-6-9-12-15…

BMU Rx2 C2B Rx3 pullups

HsW Rx1 80ft Rx2 40ft Rx3inchworms

2)Bench Press

5x4 @80% of 1RM

3) 21-15-9 (Cap 8mins)

Ski cals

Shoulder to Overhead Rx1 135/85 Rx2 115/65 Rx3 95/55

Thurs, Dec 21, 2023

Thursday

1) 20 min EMOM:

Kb swings 53/35# Rx1 16 Rx2 13 Rx3 10

Ghd sit-ups (same reps)

Box jumps 24/20” (same reps)

5 Power snatch Rx1 115/75 Rx2 95/65 Rx3 75/55

2) Deadlift

5x4 @80% of 1 Rm

Wed, dec 20, 2023

wednesday

6 min amrap:

200m run

10 burpees

(1 min rest)

6 min Amrap:

500/450m bike

10 lunges

(1 min rest)

6 min Amrap:

250/225m row

10 wallballs

(1 min rest)

6 min Amrap:

250/225m ski

5 Devils press

Tues, Dec 19, 2023

WOD

1) 8 min amrap

9, 12, 15, 18 …

Row Cals

Thrusters 95/65

2) Shoulder Press

5 x 3 ascending

3) 2 RFT

Dus Rx1 100, Rx2 50, Rx3 100 singles

20 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

Ski 250/225m

Push-ups Rx1 20/15, Rx2 15/10, Rx3 10/7

Mon, dec 18, 2023

Monday

1) 2 Rounds:

25/20cal bike

20 deadlifts Rx1 135/95 Rx2 115/75 Rx3 95/65

15 Burpees over bar

2)build to a heavy complex:

1 deadlift+ 1 clean + 1 hang clean

3) 6 sets

:30 Wallsit (at parallel)

:30 max air squats

:30 rest