Blog

WOD

Partner workout

10 RFT (5ea.)

12 BP

20 Pistols

Rx

165/108

INT

135/93

Assisted Pistols

Scaled

115/73

Assisted Pistols

Swift

EMOM for 15min

A: 10 Strict Pull-ups

B: 12 DB Thrusters

C: 60 Single unders

Skill

Partner bike workout

15min Max cals

WOD

Partner workout

800m Sled Push

800m Farmer's carry

Rx

45/25

55/35

INT

24/15

45/30

Scaled

15/0

35/25

Swift

15min AMRAP

20 Cal bike

40ft Inchworm

40ft Bear crawl

Skill

Death by muscle ups

WOD

Run to lake parking lot

30 Jumping air squat

Run to Gazebo

30 Jumping air squat

Run to Cul-de-sac

30 Jumping air squats

Run to the gym

Rx

n/a

INT

Air Squats

Scaled

No Squats

Swift

1-11

Box jump

Up down

RKBS

Skill

Clean + FS

E:90 for 10 rounds

WOD
5min AMRAP

20 DUs

10ft HS walk

Rx

n/a

INT

5-10 DUs

5ft HS Walk

Scaled

2 DU attempt + 20 singles

10ft bear crawl forward

10ft bear crawl backwards

Swift

Team ski workout

20min Max distance (team of 3-4 people)

A: Ski

B: KB Farmer's hold

C: Shuttle run

Skill

EMOM for 20min

5 PWR snatches

5 T2B

5 Thrusters

5 Lateral burpees

WOD
800-1200m Easy Jog

Rx, INT, Scaled

n/a

Swift

10 Rounds

10 Cal row

2 Wallclimbs

WOD

10-20-30-40-30-20-10

Cal of choice

Box step-up

Hang PWR Clean

Rx

24/20"

45/33

INT

20/16"

30/20

Scaled

16/12"

20/15

Swift

200m walking lunges

WOD
5 RFQ of

12 DB RDLs

10ea. DB Rows

:20 ea. Copenhagen plank

10ea. 1-leg Hip thrust

Rx, INT, Scaled

n/a

Swift

Tabata DB PP

2min break

Tabata bottom to bottom air squat

WOD

10-1

T2B

Burpee box over

Rx

24"

INT

T2B Attempts

20"

Scaled

Knee Raises

16"

Swift

Ski re-lay (Teams of 2-5)

18min for max distance

250m Ski

40ft DB lunge lunge

4 Burpee box overs

40 Single unders

4 Burpee box overs

40ft DB Lunge

Skill

8x2 Back Squat

E2M
WOD

5 RFQ of

10 RKBS @ heavy

20 Hollow body rocks

Rx, INT, Scaled

n/a

Swift

4 RFQ of

25 Cal of choice

15 Box jumps

12 Kossack squats

2 TGU ea.

Skill

5 reps (except for last set)

EMOM for 7min

Strict pull-up complex

WOD

100 Strict Dips For Time

Rx

n/a

INT

Kipping

Scaled

Banded Dips

Swift

80 Box dips

80x 1-leg V-up

80 Med ball cleans

80 Tall plank toe touches