Thursday, Sept 4, 2025

WOD

1) 3 RFT

10 Deadlift Rx1 275/195, Rx2 245/165, Rx3 205/135

Burpee Box Overs Rx1 15, Rx2 12, Rx3 9

2) Squat cleans (TNG)

5 x 3 ascending

3) Midline accessory

Wallball leg lifts

3 x 10 Rx1 30/20, Rx2 20/14, Rx3 14/10

weighted GHDSU (slow tempo)

3 x 5 - use a KB or DB hold on chest

Wednesday, Sept 4, 2025

WOD

1) 3 RFT

10 Deadlift Rx1 275/195, Rx2 245/165, Rx3 205/135

Burpee Box Overs Rx1 15, Rx2 12, Rx3 9

2) Squat cleans (TNG)

5 x 3 ascending

3) Midline accessory

Wallball leg lifts

3 x 10 Rx1 30/20, Rx2 20/14, Rx3 14/10

weighted GHDSU (slow tempo)

3 x 5 - use a KB or DB hold on chest

Wednesday, Sept 3, 2025

WOD

Run 800m

Sled D/B 25/empty

Bike Erg 3,000/2,700m

Bike Echo 3,000/2,700m

Sled D/B 25/empty

Row 1,500/1,350m

Ski 1,500/1,350m

Tuesday, Sept 2, 2025

WOD

1) 3 RFT

Row 500/450m

Sumo Hi pull Rx1 30, Rx2 25, Rx3 20

Ski 500/450m

KB swings Rx1 30, Rx2 25, Rx3 20

2) Push Press

5 x 5 ascending

Monday, Sept 1, 2025

WOD

1) 3 RFT (12 min cap)

Row Rx1 30/24, Rx2 25/20, Rx3 20/16 cals

Wallballs Rx1 30, Rx2 25, Rx3 20

2)Deadlift

5 x 5 ascending

3) 8 min Amrap

6 Pwr cleans Rx1 185/125, Rx2 155/105, Rx3 135/95

Bike Erg 750/675m

Fri, August 29, 2025

Wod

1) 3x :30 hold / :60 rest

Hang from bar

3x :45 hold /:45 rest

Back ext hold

2) Bench Press

5x2 ascending

3) For Time:

21-15-9

Dual Db pushpress Rx1 50/35 Rx2 40/25 Rx3 35/20

Burpee Box jump overs

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