Wed, Feb 21, 2024

WOD

1) 35 min amrap

bike 100/80 cals

5 burpees

Row 100/80 cals

5 Burpees

Ski 100/80 cals

5 Burpees

Tues, Feb 20, 2024

WOD

1) 3 RFT

Row 25/20 cals

8 DB Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20

2) pushjerk

5 x 3 ascending

3) 9 min amrap

Wallwalks Rx1 5, Rx2 4, Rx3 3

8 Power cleans Rx1 185/125, Rx2 155/105, Rx3 135/85

Mon, Feb 19,2024

WOD

1) 4 RFT

Bike 20/16 cals

20 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35#

T2B Rx1 20, Rx2 15,Rx3 12

10 Power Snatch

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

2) Backsquat

5 x 8 ascending

3)

Fri, feb 16, 2024

Friday

1) Handstand push-ups Intervals (:30 on/:30 off)x8

Rx1 strict Rx2 kipping Rx3 seated db shoulder press 35/20

2) Bench Press

5x2 ascending

3) 2 Rounds

Ghd situps Rx1 50 Rx2 35 Rx3 25

Rope Climbs Rx1 5 Rx2 4 Rx3 3

(Cap 10 mins)

Thurs, feb 15, 2024

Thursday

1) Open “18.5”

7 min AMRAP:

3 Thrusters Rx 95/65 Sc 65/45

3 Chest to Bar pull-ups sc pullups

6 thrusters

6 Chest to Bar pull-ups

9 thrusters

9 Chest to bar pull-ups

Continue adding +3

2) Front Squat

5x2 ascending

3) For Time:

30 Deadlifts Rx1 225/155 Rx2 185/125 Rx3 135/95

1 min rest

20 Deadlifts Rx2 255/185 Rx2 225/155 Rx3 165/125

1 min rest

10 Deadlifts Rx1 285/215 Rx2 255/185 Rx3 205/145

Wed, feb 14, 2024

Wednesday

“Valentines day wod”
14 min AMRAP
Bike 14 calS 14 slamballs 50/35
Row 14 cals 14 Kb swings 53/35

2 min rest

14 min AMRAP
14 Shuttle Runs 80ft 14 box jump overs 24/20”
Ski 14 cals 14 Vups

Tues, feb 13, 2024

Tuesday

1) 4x 1:30work / :30rest

50 dubs Rx2 30 dubs Rx3 50 singles

10 S2O Rx1 135/95 Rx2 115/75 Rx3 front squats 115/75

Max overhead squats

2) Shoulder Press

4x3 @80% of 1 RM

3) 3 Rounds

250/225m Ski

Toes 2 Bar Rx1 20 Rx2 16 Rx3 12

Hand Release Pushups Rx1 20 Rx2 16 Rx3 12

Mon, Feb 12, 2024

Monday

1) 3 Rounds

Row 20/16 cals

Db Front rack Lunge 80ft Rx1 50/35 Rx2 45/25 Rx3 35/20

2) Back squat

4x3 @80%

3) 7 min EMOM

Target Burpees

Rx1 14 Rx2 12 Rx3 9

Fri, Feb 9, 2023

WOD

1) 10 min Cindy

5 pull-ups

10/7 pushups

15 squats

2) Bench Press

5 x 3 ascending

Pause 2 count 1 inch above ur chest each rep

3) 3 RFT

Ski 15/12 cals

15 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35

Row 15/12 cals

15 Kb swings

Thurs, Feb 8, 2024

WOD

1) 6 min Emom

5 squat cleans Rx1 165/115, Rx2 135/85, Rx3 115/75

2) Front squat

5 x 3

Ascending- pause in bottom 2 count each rep

3) 4 RFT

15 Deadlift Rx1 275/185, Rx2 225/155, Rx3 185/125

8 Bar facing burpees

Dus Rx1 75, Rx2 50, Rx3 75 singles

WeD, Feb 7, 2024

WOD

1) 6 RNDs (40 min cap)

Bike 800/720m

Row 400/360m

Ski 400/360m

Tues, Feb 6, 2024

WOD

1) 9 min amrap

3 Pwr Cleans Rx1 155/105, Rx2 135/85, Rx3 115/65

3 HSPUs

6 Pwr cleans

6 HSPUs

Add 3 reps

2) Push Press

5 x 4 ascending

3)3 RFT

Ski 250/225m

8 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65

Mon, Feb 5, 2024

WOD

1) 12 min Emom

Wallballs Rx1 20, Rx2 17, Rx3 14 20/14#

GHDSU Rx1 20,Rx2 17, Rx3 14

Row Cals Rx1 15/12 Rx2 12/9, Rx3 10/7

Box jumps Rx1 20, Rx2 17, Rx3 14

2) Backsquat

2 x 10 @60%1RM

2 x 6 @75%1RM

2 x 3 @85%1RM

3) Bike Sprints

5 x 1 min work/2 min rest

Rx1 26/21 cals, Rx2 24/19 cals, Rx3 21/16cals

fri, Feb 2, 2024

1) 15 mins of skill practice

•double unders

•crossovers

•kipping toes to bar

•pull-ups

•handstand walk

•handstand push-ups

•bmu / rmu

2) Bench Press

4x3 @75% of 1 rep max

3) 12 min amrap

2 Rope climbs Rx1 legless Rx2 1Legless + 1RC Rx3 RC

12 Hang Snatch 95/65

20 Vups

Thurs, Feb 1, 2024

Thursday

1) 3 Rounds

10 Deadlifts Rx1 305/215 Rx2 255/175 Rx3 205/145

10 Box jumps Rx1 36/30” Rx2 30/24” Rx3 24/20”

2) Back Squat

4x3 @75% of 1 rep max

3) Wallball Intervals

(:30 work/:30 rest) x6

Rx1 30/20 10ft Rx2 20/14 10ft Rx3 14 10ft/14 9ft

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