Wed, jan 31, 2024

Wednesday

You choose machine

Bike Row or Ski

For Time:

Guys 50/40/30/20/10/20/30/40/50 cals

Girls 40/32/24/16/8/16/24/32/40cals

Rest 1 min in between calorie sets

Tues, jan 30, 2024

Tuesday

1) Every 3 mins for 15 minutes

250/225m Ski

Max strict pull-ups

*if you do not have at least 3 strict pull-ups, use a band

2) 1 to 10

Single arm db pushpress (both arms) Rx1 70/50 Rx2 50/35 Rx3 45/25

Burpees over dumbbell

Mon, Jan 29, 2024

Monday

1) 8 min AMRAP:

Double Unders RX1 100 Rx2 50 Rx3 100 singles

20/16 cal Row

2) 5 sets to work to a heavy complex:

Clean  + 2 front squats + 1 jerk

3) 5 Rounds:

15 kb deadlifts Rx1 70/53 Rx2 62/44 Rx3 53/35

12 kb swings

9 goblet squats

Fri, Jan 26, 2024

WOD

1) Bench Press

10,8,6,4,2 reps

Ascending

2) For Time

Row 1,500/1350m

10 Burpees over the Rower

Ski 1,500/1,350m

10 Burpees

3) Bench Tabata

8 x 20 sec work/10 sec rest

Rx1 135/95. Rx2 115/70, Rx3 95/55

Thurs, Jan 25, 2024

WOD

1) 4 RFT

Bike 25/20 cals

20 jumping lunges

2) BB complex

6 x 4 Fr Rack lunges/2 Fr squats

Ascending

3) 2RFT

Wallballs Rx1 30, Rx2 25, Rx3 20

T2B Rx1 25, Rx2 20, Rx3 15

20 Box jumps 24/20

10 Thrusters Rx1 135/95, Rx2 115/75, Rx3 95/55

Wed, Jan 24, 2024

WOD

1) 3 RFT (38 min Cap)

Run 400m

15 Deadlift Rx1 135/95, Rx2 115/75, Rx3 95/55

Bike 1,000/900m

10 Fr squats - same

Row 500/450m

5 S2O - same

Ski 500/450m

Tues, Jan 23, 2024

WOD

1) BB Complex

6 x 2 shoulder Press/3 push press/ 4 push jerk

Ascending

1) 2 RFT (25 mins)

50 sit-ups

Row 40/32 cals

Rx1 30 Hspu, Rx2 15 Hspu, Rx3 30 push-ups

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

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

Mon, Jan 22, 2023

WOD

1) 8 min Emom

12 Fr Rack lunges Rx1 165/115, Rx2 135/85, Rx3 115/65

2) Backsquat

5 x 3 ascending

3) 8 min Emom

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

Fri, Jan 19, 2024

Friday

1) 10 min EMOM: alternate

Handstand hold on wall

hang from rig

Rx1 40 sec Rx2 30 sec Rx3 20 sec

2) Bench Press

5x4 ascending

3) For Time:

GHDSU Rx1 50 Rx2 40 Rx3 30

Into..

4 Rounds

10 hang snatch Rx1 95/65 Rx2 75/55 Rx3 65/35

50 Double Unders Rx2 25 Rx3 50 singles

(Cap 12 mins)

Thurs, Jan 18, 2024

Thursday

1) 6 min EMOM:

3 Power cleans Rx1 245/165 Rx2  195/135 Rx3 145/95

2) 5 sets (ascending)

2 Front squat + 3 Backsquat

3) Every 2 mins x4

15 Wallballs Rx1 30/20 10ft Rx2 20/14 10ft  Rx 14 10ft/14 9fT

In remaining time max row cals

Wed, jan 17, 2024

Wednesday

1) For Time:

50/40 cal Bike

50/40 cal Row

50/40 cal Ski

50 situps

35/28 cal Bike/Row/Ski

35 burpees

20/16 cal Bike/Row/Ski

20 shuttle runs 25ft (d/b=1)

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)