Blog

Sep
18
Rehab Saturday 9/19/20


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WOD



100m Sled Push


5 Tire Flips


200m Sprint


2min Rest


30min AMRAP


Rx


45/25


AHAP


INT


25/10


AHAP


Scaled


0/0


AHAP


Swift


400m Sled push (4x100m)


150ft Lunges


150ft burpee broad jumps


150ft of bear crawl


Sep
17
Skill & WOD 9/18/20


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Skill



1 Snatch EMOM for 20min


Start light and finish heavy


Increase every round


WOD


50 Wall balls


50 Med ball cleans


50 Jumping Air Squats


Rx


20/14


INT


16/13


Scaled


14/10 or lower


Swift


50 Jumping pull-ups


50 Tuck-ups


50 Slam balls


50 Flutter kicks (2 count)


50 Jumping pull-ups


Sep
16
Skill & WOD 9/17/20


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Skill



EMOM for 10min


Min 1-3: 2 Wall climbs


Min 4-6: 20sec HS hold


Min 7-9: 2 Eccentric HSPUs


Min 10: UB HSPUs


WOD
:30 Bike Sprint


:90 Mod pace


5 Rounds


rest 3min


4 Rounds of


400m Run


100m walk


Rx


n/a


INT


3 rounds for run


Scaled


2 rounds for run


Swift


EMOM for 14min


15/12/9 Cal row


12/10/8 Burpees


Sep
15
Weight Vest Wednesday 9/16/20


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WOD



20min AMRAP


400m Run


20 RKBS


10 KB Facing Burpees


Rx


Vest


70/45


INT


No Vest


62/40


Scaled


53/35


Swift


In 20min complete


1200m Run


80 Lunges


60 Wall balls


40 Med ball sit-ups


Max cal bike/ski



Sep
14
Skill & WOD 9/15/20


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Skill



EMOM for 12min (alt.)


10 FS @ 60%


6-10 Strict pull-ups


WOD
1K Row


Rx, INT, Scaled


n/a


Swift


Lift:


3min Wall sit


Breathe:


12min AMRAP


60 Single unders


16 Knee raises


8 Push-ups


Sep
13
Skill & WOD 9/14/20


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Skill



Tempo DLs


5x5, E2.5M


3 Second lower


WOD


50 Barbell Z-Press


*200m Run after each set


Rx


95/63


INT


75/53


Scaled


65/43


Swift


8min AMRAP


30/20cal bike


15 RKBS


rest 3min


8min AMRAP


200m Run


10 Goblet squats


Sep
12
Sunday Funday 9/13/20


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WOD
25 T2B


50/35 Cal Bike


800m Run


50/35 Cal Bike


25 T2B


Rx


n/a


INT


T2B Attempts


Scaled


Knee Raises


Swift


500m Row


25 DB PP


Rest 1min


3 Rounds




Sep
11
Rehab Saturday 9/12/20


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WOD



30min to establish


Heavy single BS


100m Max weight sled push


500m Row


Rx, INT, Scaled


n/a


Swift


15min AMRAP


100m Sled push


100m Sandbag carry


200m Run


Sep
10
FriYay 9/11/20


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WOD



400m Run


30 PWR Snatches


400m Run


30 PWR Cleans


400m Run


30 PJs


400m Run


30 DLs


400m Run


Rx


95/63


INT


75/53


Scaled


65/43 or lower


200m Run


Swift


4 RFQ of


12 Pull-ups


14 Push-ups


16 DB Step-ups (8ea.)


18 Hollow rocks


Sep
09
Skill & WOD 9/10/20


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Skill



Tempo OHS


33X0


5x3 @ light-mod tech weight


WOD
5 Rounds for time


15 Wall balls


10 Pull-ups


5 Burpees


Rx


20/14


INT


16/13


Assisted Pull-Ups


Scaled


14/10 or lower


Ring Rows


Swift


12min AMRAP


15 Wall balls


15 Med ball sit-ups


15 RKBS