Blog

Jan
30
Tuesday - 1/31/23


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Skill


Partner workout--8 Rounds for time (4ea.)
**1000m Bike @ Effort 5/10
**500m Stand up bike @ Effort 10/10


WOD


EMOM for 6min:
12 Banded RKBS


Swift


12min Partner AMRAP
**Partner A: Ski for cals
**Partner B: Run 4 laps & 2 Wall climbs


Jan
29
Monday - 1/30/23


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Skill


Alternating Tabata: (:20/:10)x12
**Sit-ups
**Double unders


WOD


4 RFQ
**12 Barbell kossack squats
**10ea. 1-arm ring rows
**6 Evil wheels


Swift


For time:


**50 Wallballs
**50 Push-ups
**50 Medball sit-ups
**50 Medball cleans
**50 Russian twists


TC: 12 min


Jan
28
Sunday - 1/29/23


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WOD


E4M for 5 Rounds:



**5 DLs


**15 Push-ups


**800m Bike


Swift


6 RFQ


**8 DB BP


**40ft KB Front rack lunge


Jan
27
Saturday - 1/28/23


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WOD


7min AMRAP


2-4-6-8-10-12.....



  • T2B

  • Box jump


Swift


40-30-20-10



  • Calories of choice

  • Up-down


**E2M Run 2 laps; TC 20 min.


Jan
26
Friday - 1/27/23


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Skill


Turkish get-up


4-3-2-1 each side; start very light and increase


WOD


Clash of the classes


20min AMDAP


3x Skis & 3x Rowers


Swift


Pick one:


27-21-15-9 Wallball & Toes over hips


or


RKBS & Box jumps


Jan
25
Thursday - 1/26/23


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Skill


Complete in any order



  • 100 Wallballs

  • 100 Dumbbell Snatch


**Complete 3 Burpees every min


WOD


100 Push-ups not for time


For each break, complete 20 barbell biceps curls


Swift


Break up as needed



  • 100 Jumping pull-ups

  • 100 Step-ups

  • 100 DB PP


**TC: 17 min.


Jan
24
Wednesday - 1/25/23


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Skill


EMOM 12


Clean & Jerk


WOD


18min AMRAP



  • 1000m bike

  • 1 Lap Bear crawl

  • 3 Lap Farmers carry


Swift


E3M for 5 Rounds



  • 10 Goblet squats

  • 10 Dumbbell bench press

  • 10 Dumbbell RDLs


Jan
23
Tuesday - 1/24/23


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Skill


3 RFQ



  • 15 Banded face pulls

  • 12 Banded squatting back extensions


WOD


E2M for 10 Rounds



  • 15 RKBS

  • 10 Goblet squats

  • 3 Ring MUs


Swift


For time:



  • 1000m Row

  • 30 Sit-ups

  • 30x 1-leg V-ups

  • 30 Tuck-ups

  • 1000m Row


TC: 16 min.


Jan
22
Monday - 1/23/23


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Skill


100 Sit-ups for time


**TC: 8 min.


WOD


Partner workout


20 Rounds for time



  • 80ft sand bag push

  • 40 DUs


**Full round, then switch


Swift


Partner workout


18min AMRAP



  • A:15/12 Cal Bike

  • B: 12 DB Thrusters

  • C: 50 Single unders


**1 working, 1 resting; alternate each station


Jan
21
Sunday - 1/22/23


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WOD:


10-1 Back squat, E2M


Start at 65% and increase each round


Swift:


Death by Burpee pull-up


TC: 12 min.