WOD
1200m Run
800m Sled pull
400m Farmer's carry
200m Double DB OH Carry
100m Walking lunge
Rx
Vest
0/0
35/25
INT
0/0
35/25
Scaled
25/17.5
Swift
12-1 Push-up
*25 jump rope singles after each set
Sep
27
Sep
26
Skill
10 RFT
5 DLs
5 Box jumps
WOD
In 10min complete
500m row
400m run
500m row
Max rep pull-ups
Rx
Kip
INT
Assisted
Scaled
Ring Row
Swift
EMOM for 10min
5 KBSDHP
10 Goblet squats
Sep
25
Skill
3 RFQ of
:30 L-sit
20 Banded face pulls
20 Banded pull-a-parts
WOD
100 Cal row
100 PP
100 FS
Rx
45/35
INT
35/22
Scaled
22/15
Swift
40-30-20-10
DB hang C&J
Cal bike
Sep
23
WOD
E5M for 5 Rounds
400m Run or ski
2 Hang squat clean + 2 PJ + Squat Clean + SJ
Rx, INT, Scaled
n/a
Swift
Ski team re-lay
16min for max calories
15/12 Cal ski
40ft Lunge
5 Push-ups
40 Single unders
10 RKBS
Sep
22
Skill
3 RFQ of
12 Shin box with hip lift (6ea.)
10ea. 1-leg Hip thrust
5 Hamstring walk outs
WOD
20min AMRAP
1 BS
15 DUs
Rx
315/205
INT
275/180
5 DUs
Scaled
225/145
15 Singles + 1 DU attempt
Swift
5 RFQ
10 Med ball sit-ups
10 Russian twists
20 Med ball flutter kicks
10 Pike push-ups
10ea. Kickstand RDLs
Sep
21
Skill
AMQRAP 7min
Hanging flutter kick :20
1 Wall climb right into 10 shoulder taps
2ea. Cart wheels
WOD
1000m Row
Rest 1:1
1000m Row
Rx, INT, Scaled
n/a
Swift
Team workout 15min Sled push
A: Sled push + weight
B: Farmer's carry
C: Run (counter clockwise)
Sep
20
Skill
3 RFQ of
15 Banded back extension
15 ea. DB/KB Side bends
WOD
Bike 80/60
Run 800m
Carry 200m
40 Burpee Box Overs
Carry 200m
Run 800m
Bike 80/60
Rx
Vest
50/35
20"
INT
50/35
20"
Scaled
35/20
16"
Swift
Partner workout
27-21-15-9
Cal row
Heavy wallball
Sep
19
Skill
Snatch Pull + Hang snatch + OHS
E:90 for 8 rounds
WOD
Ski team re-lay 5K for time
*Skier performs 5 Devil's Press each time they come off the ski
Rx
50/35
INT
35/20
Scaled
25/17.5
Swift
EMOM for 12min
A: 200m Run
B: 12 Up downs
C: 24 Flutter kicks (2 count)
Sep
18
Skill
10 C2B
30 FS
20 Pull-ups
20 FS
30 Jumping pull-ups
10 FS
WOD
40-30-20-10
Banded upright row
Banded Tricep Extension
Rx, INT, Scaled
n/a
Swift
12min AMRAP
Partner workout
A: 15/12 Cal bike
B: 10 Box jumps
C: 8 Slam balls
Sep
17
WOD
5 Rounds
100m Sled push
200m Active recovery walk
Rx, INT, Scaled
Unbroken Push
Swift
50-40-30-20-10
RKBS
DB PP