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
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
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
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
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
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
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
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
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
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