WOD
1) 4 RFT
Row 350/315m
8 burpees over Rower
12 DB hang C/J (all reps with one arm per round )
2) Bench Press
6 x 2 ascending
3) 2 RFT
Ski 350/315m
8 Sumo hi pull Rx1 135/95, Rx2 115/75, Rx3 95/65
Rope climb Rx1 2 LL, Rx2 1LL/1 RC , Rx3 2 RC
Thurs, Jan 23, 2025
WOD
1) 3 RFT
Dus Rx1 100, Rx2 50, Rx3 100 singles
T2B Rx1 20, Rx2 17, Rx3 14
10 Pwr Snatch Rx1 115/75, Rx2 95/65, Rx3 75/55
2) Deadlift
6 x 2 ascending
3) 4 RFT
Bike Echo cals Rx1 23/19, Rx2 20/16, Rx3 17/13
20 Jumping lunges
WED, Jan 22, 2025
WOD
1) 3 RFT
Erg Bike 1,000/900m
20 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35
Echo Bike 1,000/900m
20 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10
Row 500/450m
20 alt kb lunges - same weight
Ski 500/450m
20 WB twists - same weight
Tues, Jan 21, 2024
WOD
1) Ski intervals
5 x 500/450m w/1 min rest between
2) Push press
5 x 3 ascending
3) 3 RFT
Pull-ups Rx1 25, Rx2 20, Rx3 15
8 Hang Pwr Snatch Rx1 115/75, Rx2 95/65, Rx3 75/55
Vups Rx1 25, Rx2 20, Rx3 15
8 S2O - same as above
Mon, Jan 20, 2025
WOD
1) 8 min Emom (alt min of squat clean & then thrusters)
5 squat cleans Rx1 155/105, Rx2 135/85, Rx3 115/70
5 thrusters - same weight
2) Front squat
5 x 3 ascending
3) 3 RFT
20 DB One arm snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Bike Erg cals Rx1 25/20 , Rx2 20/16, Rx3 16/12
20 Box step ups w/1 DB
Fri, Jan 17, 2025
Wod
1) Every 4mins for 4sets
6 Bench Press
Into
Max effort unbroken strict pullups
2) 15 min AMRAP:
15/12cal Echo Bike
10 Kb swings *add 5 every round
Kb Farmers carry (two KBs) 80ft
Rx1 70/53 Rx2 62/44 Rx3 53/35
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