1)5 Rounds:
30 double unders Rx2 20 Rx3 30 singles
10 front squats Rx1 135/95 Rx2 115/75 Rx3 75/55
10 S2O
(Time cap: 10 mins)
2)Power Clean
5x3
3)10 min EMOM
Row cals Rx1 20/16 Rx2 18/14 Rx3 15/12
Push-ups Rx1 20/15 Rx2 15/12 Rx3 12/8
Fri, April 18, 2025
1) 4 RFT
Row 15/12 cals at 1:00 min then GHD hold for 30 secs
1 min rest
2) Bench Press
6,5,4,3,2 ascending
3) 11 min amrap
15 sumo Hi pull Rx1 115/75, Rx2 95/65, Rx3 75/55 ( Do in 2 sets or less)
Ski 350/315m
15 S2O (same as above)
Ski 350/315m
Thurs, April 17, 2025
WOD
1) 4 RFT
Row 15/12 cals
then at 1:00 - 30 sec GHD hold
1:00 rest
2) Bench Press
6, 5,4,3,2 reps (ascending)
3) 11 min amrap
15 Sumo Hi Pull Rx1 115/75, Rx2 95/65, Rx3 75/55 ( Do in 2 sets or less)
Ski 350/315m
15 S2O ( same as above)
Ski 350/315m
Thurs, April 17, 2025
WOD
1) 4 RFT
5 Squat cleans Rx1 185/125, Rx2 155/105, Rx3 125/85
Bike Erg 15/12 cals
5 Shuttle Runs 80ft D/B
1 min rest
2) Deadlift
6, 5,4,3,2 reps (ascending)
3) 9 min amrap
25 Wallballs 20/14#
20 KB swings 53/35#
15 T2B
WED, April 16,2025
For Time
Run 400m (40 min cap)
Then : 3 Rnds of
10 Box jump overs
Bike Erg 1,000/900m
10 Box jump overs
Bike Echo 1,000/900m
10 Vups
Row 500/450m
10 Vups
Ski 500/450m
Then :
Run 400m
Tues, April 15, 2025
1) 3 RFT
Ski Cals 20/16
Burpees 10, 8,6
Dus Rx1 100, Rx2 60, Rx3 100 singles
2) Shoulder Press
4 x 7 ascending
3) 12 min amrap
30 One arm alt. DB snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Run 200m
Wallwalks Rx1 4, Rx2 3, Rx3 2
Mon, April 14, 2025
Wod
1) AG Semi Wod 1
10 min AMRAP:
1 clean Rx1 185/125 Rx2 155/105 Rx3 115/75
1 bar muscle-up Rx2 c2B Rx3 pull-ups
*After completing a round, add 1 rep to each movement
2) Front Squat
5x2 ascending
3) (2:00on/:30off) x4
10 Front Rack Lunges Rx1 185/125 Rx2 135/95 Rx3 95/65
Burpees over bar Rx1 10 Rx2 8 Rx3 6
Max meters on Rower
Fri, April 11, 2025
Wod
1) 3x :45on/:45off
Back extension hold Rx1 35/25 Rx2 15/10 Rx3 bodyweight
3x :45on/:45off
Weighted Plank - same
2)Bench Press
5x5 ascending
3) 9min Amrap
15/12cal Echo Bike
Rope climbs Rx1 4 Rx2 3 Rx3 2
10 Handstand push-ups Rx1 wallfacing Rx2 kipping Rx3 dual seated dumbbell press 35/20
Thurs, April 10, 2025
Wod
1) For Time:
30 dual db box step overs Rx1 50/35 Rx2 40/25 Rx3 35/20
800m Run
30 dual db box step overs
(Time Cap: 10mins)
2) 15mins to find a heavy complex:
1 Snatch from ground + 1 hang snatch below knee + 1 hang snatch above knee
3) 4 Rounds:
GHDSU Rx1 20 Rx2 15 Rx3 20 situps
12 OH squats Rx1 155/105 Rx2 115/75 Rx3 95/55 scaled: front squats
Wed, April 9, 2025
Wod
Every :90 x 36 mins
Complete Rx1 20/16cals Rx2 18/14 Rx3 15/11 on one machine. Rotate every :90 to the next machine.
1: Ski
2: Bike
3: Row
*Goal is to complete calories under :60
Tues, April 8, 2025
Wod
1) Every 2:30 x 4 sets:
12 pushpress Rx1 155/105 Rx2 135/85 Rx3 95/65
Straight into a max unbroken set of
Rx+ RMU Rx1 BMU Rx2 C2B/push-ups Rx3 pull-ups/pushups
*Try to choose a movement you can do a minimum of 5 reps. For Rx2&3, you will do a max set of C2B or pull-ups then straight into max effort set of pushups. You will have a pullup score and a push up score
2) Push Jerk
5x3 ascending
3) 3 Rounds:
30 Db hang snatch Rx1 50/35 Rx2 40/25 Rx3 35/20
Double unders Rx1 100 Rx2 60 Rx3 100 singles
Mon, April 7, 2025
WOD
6 min Emom
10 Fr rack lunges Rx 1 135/95, Rx2 115/75, Rx3 95/65
Rest 4 mins
6 min Emom
5 squat cleans - same weight as above
Rest 4 mins
6 min Emom
10 deadlifts Rx1 245/165, Rx2 205/145, Rx3 185/125
Rest 4 mins
6 min Emom
Erg Bike Cals Rx1 13/10, Rx2 11/9, Rx3 9/7
Fri, April 4, 2025
WOD
1) GHD Hold w/ one DB
3 x 30 sec hold/1 min rest
Rx 1 35/25, Rx2 25/15, Rx3 20/10
Then
Lsits
3 x 30 sec hold/ 1min rest
2) Bench Press
5 x 2 ascending
3) For Time
Row 750/675m
15 Sumo Hi Pull Rx1 155/105, Rx2 135/95 Rx3 115/75
Ski 750/675m
15 C/J - same
Thurs, April 3, 2025
WOD
1) 24 min amrap
30/24 cal Row
25 Wallballs 20/14#
20 GHDSU
15 Fr rack Fwd lunges 95/65
10 Pistols
Dus Rx1 100, Rx2 60, Rx3 120 singles
2) Deadlift
5 x 3 ascending
WED, April 2, 2025
WOD
35 min amrap
Run 400m
Sled D/B 45/25#
Bike Echo 1,000/900m
Sled D/B 45/25#
Bike Erg 1,000/900m
Farmer’s Carry 200m (around park lot) 53/35#
Row 500/450m
FC 200m (around park lot) 53/35#
Ski 500/450m
Tues, April 1, 2025
WOD
1) 11 min amrap
C2B pull-ups Rx1 20, Rx2 15, Rx3 15 pull-ups
12 S2O Rx1 155/105, Rx2 135/95, Rx3 115/75
HSW Rx1 80 ft, Rx2 40 ft, Rx3 5 Wallwalks
12 DB one arm alt snatch Rx1 70/50, Rx2 60/40, Rx3 50/35
2) Push Press
5 x 3 ascending
3) 5 RFT
Every 1:30
5 Burpees
Ski Cals ME
Then rest 1 min
Max Cals is ur score
Mon, March 31,2025
WOD
1) 9 min amrap
Bike Erg 20/16 cals
Box step ups Rx1 20, Rx2 16, Rx3 12 ( no Kb)
20 Kb swing Rx1 70/53, Rx2 62/44, Rx3 53/35
2) Backsquat
5 x 3 ascending
3) 3 RFT
Vups Rx1 20, Rx2 15, Rx3 12
7 Pwr cleans Rx1 185/125, Rx2 155/105, Rx3 115/75
Row 250/225m