Wed, Aug 7, 2024
Wod
4 Rounds for time:
25 Box jump overs 24/20”
200m Run
500/450m Bike Erg
250/225m Row
250/225m Ski
50 Box step ups 24/20”
Tues, Aug 6, 2024
Wod
1) 15 mins to find a heavy complex:
2 Pushpress + 2 Pushjerks
2) 20min Amrap
(alternating every 5 min between A & B)
AMRAP A:
16/12 cal Ski
16 Pull-ups
16 Kb swings 53/35
AMRAP B:
50 Double Unders Rx2 30 Rx3 50 singles
16 Hang Db snatch alt Rx1 70/50 Rx2 50/35 Rx3 35/20
16 Single Arm OH lunges
Mon, August 5, 2024
Wod
1) Every 2:30 for 4 Rounds
20/16cal Standing Bike Erg sitting=scaled
12 Sumo hi pulls Rx1 135/95 Rx2 115/75 Rx3 95/65
*Score is total work time
2) Front Squat
5x2 ascending
3) 3 Rounds:
Wallwalks Rx1 6 Rx2 4 Rx3 3
Wallballs Rx1 30 Rx2 25 Rx3 20
Vups Rx1 30 Rx2 25 Rx3 20
Fri, August 2, 2024
Wod
1) 8min Amrap
Rope climbs Rx1 3 Rx2 2 Rx3 1
15/12cal Echo Bike
2) Bench Press
5x4 ascending
3) 8 min EMOM
Handstand walk Rx1 40ft Rx2 20ft Rx3 4 inchworms
15 Kb swings Rx1 70/53 Rx2 62/44 Rx3 53/35
Thurs, August 1, 2024
Wod
1) For Time:
21-15-9
Deadlifts Rx1 255/175 Rx2 215/145 Rx3 185/125
Box Jump Overs Rx1 30/24” Rx2 24/20” Rx3 24/20”
*step down*
2) Back Squat
5x4 ascending
3) 2 Rounds:
Jump Rope Rx1 60 Crossovers Rx2 60 Double Unders Rx3 120 singles
Db Lunge 40ft Rx1 50/35 Rx2 45/25 Rx3 35/20
Ghdsu Rx1 30 Rx2 25 Rx3 20
Db Lunge 40ft
Wed, July 31, 2024
Wod
For Time:
125/100cal Ski
125/100cal Bike Erg
125/100cal Row
Every 2 minutes 6 burpees
Tues, July 30,2024
Wod
1)15 min to find a heavy complex: 3 snatch deadlifts + 2 Snatch
2)20 min Amrap:
9 Hang snatch Rx1 115/75 Rx2 95/65 Rx3 75/55
12 T2b
15 Pull-ups
18 Db box step ups Rx1 50/35 Rx2 45/25 Rx3 35/20
21/17cal Ski
Mon, July 29, 2024
Wod
1) 8min AMRAP:
5 clean & jerk Rx1 155/105 Rx2 135/85 Rx3 115/65
20 over the bar hops
*Add 1 clean&jerk per round
2) Front Squats
5x4 ascending
3) 3 Rounds:
40/32cal Row Rx2 35/28 Rx3 30/24
40 air squats
Fri, July 26, 2024
WOD
1) Death by KB 53/35
Starting at 12 swings every min add a swing until you can no longer complete the amount of swings in a minute
2) Bench Press
5 x 2 ascending
3) 3 RFT
Ski 250/225m
26 DB one arm Snatch alt Rx1 50/35, Rx2 40/25, Rx3 35/20
Ski 250/225m
16 DB shoulder Press Press (one DB do 8 and 8)
Thurs, July 25, 2024
WOD
1) 4 RFT
Echo Bike 20/16 cals
16 Jumping Lunges
2) Deadlift
5 x 2 ascending
3) 10 min Emom (alt)
5 squat cleans Rx1 155/110 Rx2 135/95, Rx3 115/75
Row Rx1 15/12 cals, Rx2 12/9, Rx3 9/7
WED, July 24, 2024
WOD
1) For Time
Run 400m
25 Box step ups 24/20”
Echo 1,000/900m
25 Wallballs 20/14#
Erg 1,000/900m
25 Kb swings 53/35#
Row 500/450m
25 KB DL 53/35#
Ski 500/450m
Run 200m
15 Box step ups
Echo 500/450m
15 Wallballs
Erg 500/450m
15 KB swings
Row 250/225m
15 KB DL
Ski 250/225m
Run 100m
5 Box Step ups
Echo 250/225m
5 Wallballs
Erg 250/225m
5 KB swings
Row 125/112m
5 KB DL
Ski 125/112m
Tues, July 24, 2024
WOD
1) 7 min Amrap
Ski 20/16 cals
8 hang clean /S2O Rx1 135/95, Rx2 115/75, Rx3 95/55
2) Push Press
5 x 2 ascending
3) 3 RFT
3 Wallwalks
6 Sumo Hi Pull Rx1 135/95, Rx2 115/75 Rx3 95/55
12 HSPUs Rx2 6, Rx3 12/8 push-ups
24 GHDSUs Rx2 20, Rx3 16
Mon, July 22, 2024
WOD
1) 3 RFT
8 Burpees over Box
16 Pistols
32/25 cals on Bike Erg
2) Backsquat
5 x 2 ascending
3) 4 RFT
5 Thrusters Rx1 135/95, Rx2 115/75 Rx3 95/55
50 Dus
Row 250/225m
Fri, July 19, 2024
Wod
1) Weighted Plank Holds
5x :45hold /:45min rest
Rx1 45/35 Rx2 25/15 Rx3 BW
2) Bench Press
4x6 ascending
3) 4 Rounds:
Rx1 2 LL Rx2 1LL/1 RC Rx3 2 RC
Push-ups Rx1 25/20 Rx2 20/16 Rx3 15/12
Thurs, July 18, 2024
Wod
1) (2 minutes work/1min rest)x4
10/7 cal Echo bike
10 burpees over the bar
In remaining time, max power cleans 95/65
2) Deadlifts
3x12 @50-55%
3) 21-15-9
Toes to bar
Thrusters Rx1 135/95 Rx2 115/75 Rx3 95/55
(Cap 12mins)
Wed, July 17, 2024
wod
For Time: (Cap 40mins)
4 sets x 400m Run
4 sets x 1000/900m Bike Erg
4 sets x 500/450m Row
(1min rest in between each set but
2 min rest in between each movement)
Tues, July 16, 2024
Wod
1) 8 min AMRAP:
Max effort Ski cals
Every 2:00mins (starting @0:00) 3 wallwalks
2) Every 2:00 for 6 sets
2 Power Snatch
Work to a heavy double
3) For Time:
75 Shoulder Press 45/35#
Every break Vups Rx1 25 Rx2 15 Rx3 10
Mon, July 15, 2024
Wod
1) 10min EMOM:
Row cals Rx1 18/15 Rx2 15/12 Rx3 12/9
15 KB swings 53/35
2) Back Squat
3x12 @50-55%
3) 3 RFT:
30-20-10
Db Cleans Rx1 50/35 Rx2 45/25 Rx3 35/20
10 Shuttle runs (d/b=1)
(Cap 10 mins)
Fri, July12, 2024
WOD
1) 3 Rnds
GHD Hold
30 sec hold /1 min rest
Then
3 Rnds
Lsit
30 sec hold/1 min rest
2) Bench Press
5 x 4 ascending
3) 3 RFT
Ski 250/225M
6 Sumo Rx1 135/95, Rx2 115/75, Rx3 95/55
Row 250/225m
12 S2O same