Thurs, Jan 16, 2025
Wod
1) For Time:
15-12-9
Front squats Rx1 175/125 Rx2 155/105 Rx3 115/75
Box jump overs Rx1 30/24” Rx2 30/24” Rx3 24/20”
2) Power Snatch
5x3 ascending
3) 7min AMRAP:
Handstand walk Rx1 160ft Rx2 80ft Rx3 5 wallwalks
Ghdsu Rx1 30 Rx2 25 Rx3 30
Wed, Jan 15, 2025
Wod
4 Rounds on the machine before moving to the next one
1:00 work / 1:00 rest
For Max calories
Standing bike erg scaled: sitting
Ski
Echo Bike
Row
*all dampers set to 10
Tues, Jan 14, 2025
Wod
Tuesday
1)”17.2”
12min AMRAP:
2 rounds:
50’ db lunge (25’ d/b) Rx 50/35
Scaled: 35/20
16 t2b scaled: knee raises
8 db cleans
2 Rounds:
50’ db lunge
16 BMU scaled: pull-ups
8 db cleans
*alternate between t2b and BMU every 2 rounds
2) Seated db press
5x8 ascending
3) For time:
50-40-30-40-50
Crossovers Rx2 double unders Rx3 singles x2
10 Burpees
*every break on the jump rope add 1 to that round of burpees
(Time cap 12mins)
Mon, Jan 13, 2024
Monday
1) Every 2:00x5 sets
3 Backsquats @80%
2) 20 min EMOM:
6 Snatches Rx 1 135/95 Rx2 115/75 Rx3 95/55
Row cals Rx1 18/14 Rx2 15/12 Rx3 12/10
12 db Box step ups 20” Rx1 50/35 Rx2 35/25 Rx3 bodyweight
Bike cals Rx1 18/14 Rx2 15/12 Rx3 12/10
Rest
Fri, Jan 10, 2025
WOD
1) 5 x 30 sec GHD holds w/1 min rest
2) Bench Press
5 x 4 ascending
3) 3 RFT
4 x 40 ft Shuttle Runs
4 Hang Pwr cleans Rx1 185/125, Rx2 155/105, Rx3 115/75
4 x 40 ft Shuttle
Ski 400/360m
Thurs, Jan 9, 2025
WOD
1) Row Sprints
5 x 500/450m w/ 30 sec rest
2) Deadlift
5 x 4 ascending
3) 3 RFT
8 Hang Pwr Snatch Rx1 l135/95 Rx2 115/75, Rx3 95/55
Dus Rx1 100, Rx2 50, Rx3 100 singles
20 Pistols
WED, Jan 8, 2025
WOD
1) 3 RFT
25 Air squats
Erg Bike 1,000/900m
25 Air squats
15/10 pushups
Row 500/450m
15/10 pushups
5 Burpees
Ski 500/450m
5 Burpees
Tues, Jan 7, 2025
WOD
1) Push Press
5 x 4 ascending
1) 3 RFT
Row 500/450m
8 Sumo hi pull Rx1 135/95. Rx2 115/75, Rx3 95/65
8 Burpees over Bar
8 BMup, Rx2 8 C2B, Rx3 8 pull-ups
8 T2B
8 S2O - same as Sumo
Mon, Jan 6, 2025
WOD
1) 2 RFT
20 Jumping Lunges
Echo Cals Rx1 30/24, Rx2 25/20, Rx3 20/16
10 Squat cleans Rx1 135/95, Rx2 115/75, Rx3 95/55
2) Backsquat
5 x 4 ascending
3) For Time
50 KB Deadlifts Rx1 70/53, Rx2 62/44, Rx3 53/35
40 KB Kb swings
30 KB Goblet squats
20 KB front rack lunges
10 KB weighted sit-ups
Fri, Jan 3, 2025
Wod
1) 1:00on/1:00off x5
Double Unders Rx1 50 Rx2 30 Rx3 50 singles
Max effort Rx1 strict HSPU Rx2 kipping HSPU Rx3 wallwalks
2) Bench Press
4x2 ascending
3) 10min AMRAP
500/450m Row
Ghdsu Rx1 25 Rx2 20 Rx3 15
250/225m Row
Vups Rx1 20 Rx2 15 Rx3 10
Thurs, Jan 2, 2024
8&9am only. Back to normal schedule on Friday
Thursday
1) For time:
10 snatches Rx1 155/105 Rx2 135/85 Rx3 95/65
25 air squats
8 snatches
25 air squat
6 snatches
25 air squats
4 snatches
25 air squats
2 snatches
2) Front Squat
4x2 ascending
3) For Time:
800m Run
Toes to bar Rx1 50 Rx2 35 Rx3 25
50 kettlebell swings 53/35
(Cap 12 mins)
Tues, Dec 31, 2024
8&9am class only
“Countdown to 2025”
25 min AMRAP:
365m Ski
10 BMU Rx2 c2b Rx3 pull-ups
9 deadlifts
8 front rack bb lunge
7 push-ups
6 burpees over the bar
5 db hang clean & jerk
4 devils press
3 devils cleans
2 manmakers
1 Rope Climb
Happy New Year!
Mon, Dec 30, 2024
Monday
1) Backsquats
2x7 @60%
2x5 @70%
2x3 @80%
2) 24min EMOM:
6 Power Cleans Rx1 205/145 Rx2 175/125 Rx3 135/85
Row Rx1 15/12 cals Rx2 12/10 Rx3 10/8
Double Unders Rx1 60 Rx2 30 Rx3 60 singles
Echo Bike Rx1 15/12cals Rx2 12/10 Rx3 10/8
12 DB Box Step ups 20” Rx1 50/35 Rx2 45/25 Rx3 35/20
Rest
Fri, Dec 27, 2024
WOD
1) GHD Holds
5 x 30 sec hold w/1 min rest
2) Bench Press
5 x 5 same 75% 1RM
3) 12 min amrap
Ski Rx1 20/16, Rx2 18/14, Rx3 16/12 cals
Rope climb Rx1 2 LL, Rx2 1 LL/1 RC, Rx3 2 RC
12 Hang C/J Rx1 155/105, Rx2 115/75, Rx3 95/55
Thurs, Dec 26th, 2024
WOD
1) 4 RFT
Bike Erg Rx1 20/16 cals, Rx2 18/14 , Rx3 16/12
20 Jumping lunges
2) Backsquat
5 x 5 75% 1RM same
3) 3 RFT
GHDSU Rx1 20, Rx2 16, Rx2 12
80 ft DB Oh Lunge (1 DB) Rx1 50/35, Rx2 40/25, Rx3 35/20
C2B Pull-ups Rx 1 15, Rx 2 12, Rx3 9 pull-ups