Thurs, August 28, 2025
Wod
1) 20:00
Snatch tech and practice
5x3
2) 5 Rounds:
Echo bike cals Rx1 20/16 Rx2 16/13 Rx3 12/10
15 Kb swings Rx1 62/44 Rx2 53/35 Rx3 35/26
80ft single arm front rack kb lunge
Cap 20 mins
Wed, August 27, 2025
Wod
30 min EMOM
6sets of rotating Bike/Row/Ski
1 set consists:
Machine A
50 seconds, rest 10 seconds
40 seconds, rest 20 seconds
30 seconds, rest 30 seconds
20 seconds, rest 40 seconds
10 seconds, rest 50 seconds
Score is calories
Tues, August 26, 2025
Wod
1) Strict pull-ups
5x5 ascending if able
2) 30 min EMOM
HSPU Rx1 8 strict Rx2 8 kipping Rx3 10 db seated press 35/20
Ghdsu Rx1 20 Rx2 15 Rx3 15 sit-ups
Double unders Rx1 50 Rx2 30 Rx3 60 singles
Ski cals Rx1 20/16 Rx2 15/12 Rx3 12/9
Rest
Mon, August 25, 2025
Wod
1) 10 Rounds
1 squat clean Rx1 185/130 Rx2 155/105 Rx3 115/75
3 s2o
5 burpees over bar
(Time cap 10 min)
2) Front Squat
Work to a heavy 3
then.. if over 275/200 for your 3 reps, then drop 20# or 10# if under 275/200
2 sets of 5 reps at lower weight
3) Every 2:30 x4
30/24cal Bike erg
Max row cals
Fri, Aug 22, 2025
WOD
1) 4 min Emom - 2 mins rest - 4 min Emom
30 sec GHDhold
Row Rx1 10/8 Rx2 8/6, Rx3 6/4 cals
2) Bench Press
Pyramid
10, 8, 6,4,2,4,6,8,10 reps
Add weight as reps go down / hit the same weight as reps go up
3) For Time
Ski Cals Rx1 100/80, Rx2 90/72, Rx3 80/64
Thurs, Aug 21, 2025
WOD
1) 6 min Emom
5 Squat cleans Rx1 185/125, Rx2 155/105, Rx3 115/65
2) Deadlift
20-10-5
2 mins to hit the reps then 2 mins rest
Rx1 275/195, Rx2 225/155, Rx3 185/125
Rx1 315/225, Rx2 275/195, Rx3 225/155
Rx1 365/265, Rx2 315/225, Rx3 275/195
3) For Time
Run 800m
WED, Aug 20, 2025
WOD
1) 2RFT
Run 200m
Sled Push D/B 25/Empty
Bike Erg 1,000/900m
Bike Echo 1,000/900m
Wallballs 20/14 Rx1 30, Rx2 25, Rx3 20
KB swings 53/35 Rx1 30, Rx2 25, Rx3 20
Row 500/450m
Ski 500/450m
Rest 2 mins
Tues, Aug 19, 2025
WOD
1) 4 RFT
Row 500/450m
Push-ups Rx1 20, Rx2 15, Rx3 10
2) Pushpress
5 x 3 ascending
3) 4 RFT
Ski 350/315m
10 Sumo Hi pull Rx1 135/95, Rx2 115/75, Rx3 95/55
Dus Rx1 75, Rx2 50, Rx3 75 singles
Mon, Aug 18, 2025
WOD
1) Echo Bike (Zone 2ish)
5 mins
Hold RPM or Cadence Rx1 70/63, Rx2 65/58, Rx3 60/54
2) Backsquat
5 x 3 ascending
3) 30 min EMOM
15 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105
Burpees over the Bar Rx1 15, Rx2 12, Rx3 9
T2B Rx1 15, Rx2 12, Rx3 9
Row Cals Rx1 15/12, Rx2 12/9, Rx3 9/7
5 Pwr Cleans - same as Deadlift
1 min rest
Fri, August 15, 2025
Wod
1) Rope pull top position hold
(:15 Right hand on top/ :15 Left on top) 1:00 rest x4
Rx1 legless Rx2 feet Rx3 rope scale
2) Bench Press
5x5 ascending
3) 10min AMRAP
20/16cal Ski
10 power Snatch Rx1 135/95 Rx2 115/75 Rx3 95/65
Bar hops Rx1 35 Rx2 30 Rx3 25
Thurs, August 14, 2025
Wod
1) For Time:
5-10-15 Devils press Rx1 50/35 Rx2 40/25 Rx3 35/20
30/24- 20/16 -10/8 Echo Bike cals
(Time cap 10)
2) FrontSquat
5x2 ascending
3) (2:00on/1:00off)x3
Row cals Rx1 15/12 Rx2 12/10 Rx3 10/8
Ghdsu Rx1 15 Rx2 10 Rx3 15 sit-ups
Max effort Front rack Lunges *in place Rx1 135/95 Rx2 115/75 Rx3 95/65
Wed, August 13, 2025
Wod
For Time:
400m Run
30 lunges
200m Run
30/24cal ski
200m Run
100m farmers carry (parking lot loop) 50/35
200m Run
30 kb swings 53/35
200m Run
30/24cal Bike
200m Run
30 burpees
200m Run
Sled push d/b 25/empty
200m Run
30/24cal echo bike
400m Run
*start and end with a 400m Run also complete a 200m Run inbetween each movement
Tuesday, August 12, 2025
Wod
1) For Time:
250/225m Row
Burpees over rower Rx1 25 Rx2 20 Rx3 15
20 OHS Rx1 155/105 Rx2 95/65 Rx3 front squat 95/65
Burpees over rower
250/225m Row
2) Shoulder Press
5-4-3-2-1 ascending
3) 8 min AMRAP
16 Db Single Arm hang clean & jerk Rx1 70/50 Rx2 50/35 Rx3 35/25
20’ HSW Rx2 3 wallwalks Rx3 1 wallwalk
*add 20’ or 1 wallwalk every round
Mon, August 11, 2025
Wod
1) 12 min EMOM:
3 deadlifts @80% of 1 RM
Echo Bike cals Rx 1 15/12 Rx2 12/10 Rx3 10/8
3 power cleans @80% of 1RM
Rest
2) 16 min AMRAP:
6 Wallballs Rx1 30/20 Rx2 20/14 10’ Rx3 same/14 9’
12 Toes to bar
24 Double unders Rx2 same Rx3 48 singles
Fri, Aug 8, 2025
WOD
1) 3 RFT
Row Rx 1 600/540m, Rx2 500/450m, Rx3 400/360m
Burpees over Rower Rx1 12, Rx2 10, Rx3 8
2) Deadlift
6 x 4 ascending
3) For Max calories
Bike Echo 3 mins max calories
1 min rest
Echo Bike 2 mins max calories
1 min rest
Echo Bike 1 min max caloried
Fri, Aug 8, 2025
WOD
1) 3 RFT
Row Rx 1 600/540m, Rx2 500/450m, Rx3 400/360m
Burpees over Rower Rx1 12, Rx2 10, Rx3 8
2) Deadlift
6 x 4 ascending
3)
Bike Echo 3 mins max calories
1 min rest
Echo Bike 2 mins max calories
1 min rest
Echo Bike 1 min max calories
Thurs, Aug 7, 2025
WOD
1) For Time
Rx1 4Rounds, Rx2 3Rounds , Rx3 2Rounds
Row 350/315M
Pull-ups Rx1 15, Rx2 12, Rx3 9
Ski 350/315m
Pushups Rx1 15/10, Rx2 12/8, Rx3 9/6
2) Shoulder Press
5 x 2 ascending
3) GHD Hold
5 x 30 sec hold w/1 min rest
WED, Aug 6, 2025
WOD
Buy In 50 sit-ups
3 RFT
Run 200m
15 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10 (should be able to do unbroken )
Bike Erg 500/450m
10 Box step ups 24/20
Bike Echo 500/450m
5 Burpees
Row 500/450m
Tues, Aug 5, 2025
WOD
1) 3 RFT
20 One Arm DB Snatch Rx1 70/50, Rx2 50/35, Rx3 40/25
Row 500/450m
2) 12 mins
Ascending
1 Pwr clean/1 Hang Clean/2 S2O
3) 3 RFT
Echo Bike (arms only) Rx1 12, Rx2 10, Rx3 8
Burpees Rx1 12, Rx2 10, Rx3 8