WOD
1) 5 min Emom
6 squat cleans Rx1 155/105, Rx2 135/85, Rx3 115/65
2) Deadlifts
5 x 3 ascending
3) 3 RFT
Box jump overs Rx1 20, Rx2 15, Rx3 10
Pistols Rx1 25, Rx2 20, Rx3 15
8 Power Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
Wed, June 12, 2024
WOD
1) 3 RFT (40 min cap)
Bike Echo 35/28 cals
25 Kb Deadlifts Rx1 53/35#, Rx2 44/26, Rx3 35/20
Bike Erg 35/28 cals
20 KB swings Rx1 53/35#, Rx2 44/26, Rx3 35/20
Row 35/28 cals
15 KB goblet squats Rx1 53/35# , Rx2 44/26, Rx3 35/20
Ski 35/28 cals
10 KB Fwd in place lunges Rx1 53/35#, Rx2 44/26, Rx3 35/20
Tues, June 11, 2024
WOD
1) 12 min amrap
Row 350/315m
HSPUs Rx1 20, Rx2 12, Rx3 20/15 push-ups
8 Sumo Hi pull Rx1 135/95, Rx2 115/75, Rx3 95/65
2) Push Press
5 x 4 ascending
3) Rx1 5 Rnds, Rx2 4 Rnds, Rx3 3 Rnds
Ski 20/16 cals
C2B pull-ups 15 (scale 15 pullups)
Mon, June 10, 2024
WOD
1) 3 RFT
Bike Echo Rx1 30, Rx2 25, Rx3 20
80ft DB Walking lunges Rx1 50/35, Rx2 40/25, Rx3 35/20
2) Back Squat
2 x 8 65% 1RM
2 x 6 75% 1RM
2 x 4 85% 1RM
3) 2 RFT
Wallballs Rx1 30, Rx2 25, Rx3 20
GHDSu Rx1 30, Rx2 25, Rx3 20
Dus Rx1 100, Rx2 50, Rx3 100 singles
Fri, Jun 7, 2024
wod
1) (:30on/:30off) x6
Rx1 RMU Rx2 BMU Rx3 C2B
2) Bench Press
4x2 ascending
3) 3 RFT:
15 KB swings Rx1 70/53 Rx2 62/44 Rx3 53/35
2 Rope climbs Rx1 LL Rx2 1 LL +1RC Rx3 RC
(Time cap 8 mins)
Thurs, June 6, 2024
wod
1) 3 min EMOM
5 clean and jerks TNG Rx1 155/105 Rx2 135/85 Rx3 115/65
Straight into..
3 min EMOM
3 clean and jerks TNG Rx1 185/135 Rx2 155/105 Rx3 135/85
3 min EMOM
1 clean and jerk Rx1 215/155 Rx2 185/125 Rx3 145/95
2) Front Squat
4x2 ascending
3) For Time
Buy in: 80ft DB FR Lunge Rx1 50/35 Rx2 40/25 Rx3 35/20
2 Rounds
20 Box jump overs(step down) 24/20”
10 DB Thrusters
Cash out: 80ft DB FR Lunge
(Cap 9 mins)
Wed, Jun 5, 2024
wod
6min AMRAP (x4)
400m Run
R1: 35/28cal Bike erg
R2: 35/28cal Row
R3: 25/20cal Echo Bike
R4: Sled Push d/b 45/25
Max Line facing burpees
(2 min rest inbetween rounds)
Tues, June 4, 2024
wod
1) Snatch
15 mins to work to a heavy single
2) 18min AMRAP
500/450m Ski
25 Vups
Handstand walk Rx1 80ft Rx2 40ft Rx3 3 wallwalks
GHDSU Rx1 25 Rx2 20 Rx3 15
Mon, June 3, 2024
Wod
1)Semi mini Workout 2
3 Rounds:
100 double unders Rx2 60 Rx3 100 singles
T2B Rx1 20 Rx2 16 Rx3 12
10 front squats Rx1 155/105 Rx2 115/75 Rx3 95/65
2) Deadlift
4x2 ascending
3) 1min on/2min off (x4)
Bike cals
Rx1 28/22cals Rx2 25/19 Rx3 21/16
Fri, May 31, 2024
WOD
1) 3 RFT
Row 350/315m
GHDSU Rx1 25, Rx2 20, Rx3 15
2) Bench Press
4 x 8 ascending
3) 8 min amrap
HSPUs Rx1 20, Rx2 15, Rx3 20/15 push-ups
Kb swings Rx1 25, Rx2 20, Rx3 15
Burpees Rx1 12, Rx2 10, Rx3 8
Thurs, May 30,2024
WOD
1) 8 min Emom
12 Fr Lunges -odd min
5 squat cleans - even min
Rx1 155/105, Rx2 135/85, Rx3 115/65
2) Deadlift
4 x 8 ascending
3) 4 RFT
10 DB cleans (2 DBs) Rx1 50/35, Rx2 40/25, Rx3 35/20
Box jumps Rx1 20, Rx2 15, Rx3 12
20 DB Snatch - same weight (one DB)
Wed, May 29, 2024
WOD
1) 3 RFT (40 min cap)
Run 400m
Bike erg 1,000/900m
Bike echo 1,000/900m
Row 500/450m
Ski 500/450m
2 min rest
Tues, May 28, 2024
WOD
1) 3 RFT
SKi 350/315M
Wallballs Rx1 25, Rx2 20, Rx3 15
T2B Rx1 25, Rx2 20, Rx3 15
2) Push Press
5 x 3 ascending
3) 9 min amrap
Bike Erg Rx1 25/20 cals, Rx2 20/16, Rx3 15/12 cals
6 Ground to OH Rx1 155/105, Rx2 135/85, Rx3 115/65
Burpees over the Bar Rx1 12, Rx2 10, Rx3 8
Fri, May 24, 2024
Wod
1) For Time:
500/450m Ski
40 Hang cleans Rx1 135/95 Rx2 115/75 Rx3 95/65
40 S2O
2) Push Jerk
5x3 ascending
3) 5 min EMOM
8 Power Snatch Rx1 135/95 Rx2 115/75 Rx3 95/55
Wed, May 22, 2024
Wod
8 mins max calories on each machine:
Echo Bike
Bike Erg
Row
Ski
(2 min rest inbetween)
Tues, May 21, 2024
Wod
1)Bench Press
4x3 @80%
2) 20min Amrap
350/315m Ski
12L/12R Db snatch Rx1 50/35 Rx2 45/25 Rx3 35/20
Wallwalk Rx1 4 Rx2 3 Rx3 2
100 Double under Rx2 50 Rx3 100 singles
Mon, May 20, 2024
Wod
1) 3 Rounds
15 C2B rx2 pullups Rx3 10 pullups
15 Target Burpees rx2 12 rx3 10
*do not rip hands if planning on doing Murph
2) Front Squat
4x3 @80%
3) 6 min EMOM
15 deadlifts Rx1 155/105 rx2 135/95 Rx3 115/75
12 power cleans
9 front squats
Fri, May 17, 2024
WOD
1) 4 RFT
Ski 15/12 cals
8 Sumo Hi pull Rx1 135/95, Rx2 115/75, Rx3 95/55
8 Burpees over the Bar
2) Bench Press
5 x 3 ascending
3) 5 min Emom
Push-ups Rx1 20/15, Rx2 15/10, Rx3 12/8
Thurs, May 16, 2024
WOD
1) 4 RFT
Sled Push D/B 45/25#
Run 3 laps around the turf
2) Deadlift
5 x 3 ascending
3) GHD Holds
5 x 30 sec w/ 1 min rest
Wed, May 15, 2024
WOD
8 min amrap
Echo 15/12 cals
10 Box step ups 24/20
1:30 min rest
8 min amrap
Erg 15/12 cals
10 Box step ups 24/20
1:30 rest
8 min amrap
Row 15/12 cals
10 Wallballs 20/14#
1:30 rest
Ski 15/12 cals
10 Wallballs 20/14#