Blog

Oct
23
Lift Move Work 10/24/21


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WOD
Lift Move Work


4min to find 1 rep max Clean


Rest 2min


4min max rep bar Muscle ups


Rest 2min


8min AMRAP


30 DUs


8 Single arm DB PP - L


8 Single arm DB PP - R


8 Lateral DB Burpees


Rx


50/35


INT


Pull-Ups


6 reps


Scaled


Ring rows


20 SU


5 reps @ 35/35


Swift


E2M for 5 Rounds


20 RKBS


50 Single unders



Oct
22
Rehab Saturday 10/23/21


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WOD



"Chelsea"


EMOM for 30min


5 Pull-ups


10 Push-ups


15 Air squats


Rx


n/a


INT


3/6/12 unassisted


Scaled


assisted reps


Swift


40-30-20-10


Jumping pull-ups


Cal of choice


Oct
21
Skill & WOD 10/22/21


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Skill



Squat combo


2 FS + 4 BS


E2.5M for 5 rounds


WOD
5 RFQ of


5 DL @ mod-heavy


8ea. 1-leg hip thrust


8ea. Banded palof press


Rx, INT, Scaled


n/a


Swift


100 Wall balls


100/70 Cal row


100 Tall plank toe touch


Oct
20
Skill & WOD 10/21/21


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Skill



3 RFQ of


:45 ea. Twisted cross


12 Swimmer lifts


WOD
1600m


Ski


Row


Run


Rx


n/a


INT


n/a


Scaled


1200m ea.


Swift


EMOM x15min (alt.)


20 Step-ups


15 Box dips


10 KBSDHP


Oct
19
Skill & WOD 10/20/21


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Skill



3 C&J EMOM for 5min


2min rest


2 C&J EMOM for 5min


2min rest


1 C&J EMOM for 5min


WOD


50-40-30-20-10


Cal bike


*200m Run after each set


Rx


vest


INT


no vest


Scaled


n/a


Swift


10min AMRAP


40 Double unders


20 Fast mountain climbers


10 DB Thrusters (1xDB)


5x 1-arm Devil's press


Oct
18
Skill & WOD 10/19/21


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Skill



Partner Workout


300 Wallballs


WOD
10min Cool down cardio station


Rx, INT, Scaled


n/a


Swift


21-15-9


Cal ski


Air squat


rest 2min


21-15-9


Cal row


Push-up


rest 2min


21-15-9


Cal bike


Up downs


Oct
17
Skill & WOD 10/18/21


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Skill


PWR Snatch


E:30 for 20 rounds


@ 75%


WOD
5 RFQ


4 Eccentric Pull-Ups


1min Max DUs


Rx


n/a


INT


n/a


Scaled


Banded if needed


Singles



Swift


5 RFQ of


10 Plate reach squats


10 OH Plate sit-ups


20 Russian twists


20 RKBS


Oct
16
Sunday Funday 10/17/21


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WOD


20min AMRAP


100m Sled push


rest 2min


Rx


n/a


INT


n/a


Scaled




0/0 to 50m


Swift


15min AMRAP


400m Ski


400m Run


Oct
15
Saturday WOD 10/16/21


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WOD


BS


10-1


Increase weight each set


Not for time


Rx, INT, Scaled


n/a


Swift


50 T2B


50 Cal row


50 DB Squats


50 Burpees




Oct
14
FriYay 10/15/21


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Skill


3 RFQ of


8ea. 1-leg banded RDL


8ea. kneeling KB BUP


WOD


Partner workout


18min Max Cal


Row Partner does 1 round of "DT" before switching


Rx


155/103


INT


135/93


Scaled


115/73 or lower


Swift


20min AMRAP


Partner workout


A: 10 DB BP


B: 10 Cal ski/row


C: 10 Box jumps