Blog

Feb
22
Sunday Funday 2/23/20


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WOD
PWR Snatch






1 rep EMOM for 20min


Rx, INT, Scaled


n/a



Swift


12min AMRAP of






5 Devils press
10 Box jumps
15 cal of the athlete's choice












Feb
21
Rehab Saturday 2/22/20

WOD

Death By Thrusters


Rx


95/63


INT


75/53


Scaled


65/43 or lower


Swift


50 Goblet squats


50 Wall balls


50 Air squats


50 Cal bike



Feb
20
Skill & WOD 2/21/20

Skill


1RM PWR Clean


WOD


9min AMRAP


3-6-9-12-15-18....


Deadlift


Box jump


Rx


225/148


24/20"


INT


185/123


20/16”


Scaled


135/93 or lower


16/12”


Swift


50 Strict pull-ups in as few sets as possible


For each break stop and perform


10 Push-ups


50 Flutter Kicks



Feb
19
Skill & WOD 2/20/20

Skill


EMOM for 14min (alt.)


10 HSPUs


14 Pistols


WOD


12min AMQRAP


1-arm DB BP 12 ea.


1-arm DB Row 12 ea.


1min hip extension hold


Rx, INT, Scaled


n/a


Swift


2k Row



Feb
18
Skill & WOD 2/19/20


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Skill



FS & BS Combo


2+4, E2.5M for 6 rounds Start @ 70% of FS


WOD
15min max distance Partner ski-relay


Skier performs 5 PWR Snatches & 10 OHS when getting off the ski


Rx, INT, Scaled


Pick a moderately heavyweight


Swift


4 Rounds not for time


12 ea. BGSS


12 ea. 1-arm Strict press


12 DB RDLs




Feb
17
Skill & WOD 2/18/20


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Skill



Flight simulator


Unbroken double unders


5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5


WOD
Row


1000m-800m-600m-400-200m


Double KB front rack carry 2 laps after each row


Rx


53/35


INT


45/30


Scaled


35/25 or lower


Swift


Lift:


DB PP


:30 PP


:30 OH Hold


2 rounds (very light)


Breathe:


E2M for 5 Rounds


15 Knee raises


10 DB Snatches


5 Burpees






Feb
16
Bring A Friend 2/17/20


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Skill



10min for max bike calories


*1 partner biking and 1 partner running a shuttle before switching


20, 40, 60, 75ft


WOD
40 Rounds of "Cindy"


1 Partner completes a full round before switching


Rx


n/a


INT


Assisted Pull-ups and Push-ups


Scaled


5 Ring rows


10 Assisted push-up


10 Air squats


Swift


15min Partner AMRAP


50 RKBS


50 Wallballs


50 Cal Bike


Feb
15
Sunday Funday 2/16/20


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WOD
20min AMRAP


800m Run


800m Row


Rx, INT, Scaled


n/a


Swift


1K row


50 DB Step-ups


1200m Run




Feb
14
Rehab Saturday 2/15/20


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WOD
10-1


PWR Clean


FS


Rx


135/93


INT


115/73


Scaled


95/63 or lower


Swift


Partner workout


200 Cal for time


1 partner biking and while the other partner planks (any plank)




Feb
13
Skill & WOD 2/14/20


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WOD
150 Double unders


75 Cal bike


50 Cal row


25 Burpee box overs


50 Cal row


75 Cal Bike


150 Double Unders


Rx


30/24"


INT


24/20"


Scaled


20/16"


Swift


:30 ON


:10 OFF


Banded tricep extensions


Bicep curls


Jumping Air squat


Fast mountain climbers


4 Rounds