Blog

Nov
28
Monday - 11/28/22


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Skill


8min AMRAP


50 DUs


20ft HS walk



WOD


1-7-1


Squat clean


Dip



Swift


10min AMRAP of


1 Wall climb


10 DB Snatches


50 Alternating single unders



Nov
27
Sunday - 11/27/22


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Swift


3 Rounds


1000m Bike


20 Toes over hips



WOD


1 Burpee every 4sec for 90 reps



Nov
26
Saturday - 11/26/22


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Swift


5 RFQ of


10 Strict pull-ups


12 DB Strict press


14 Kossack DLs (7ea.)



WOD


20 Rounds of


1 Bar muscle-up


2 DL



Nov
25
Friday - 11/25/22


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CrosSwift


Partner workout


500/450/400 Cal of choice


*Partner completes 50 Step-ups before switching


TC=28min



Nov
24
Thanksgiving - 11/24/22


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Happy thanksgiving!




Nov
23
Wednesday - 11/23/22


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Swift


10 Rounds


10 RKBS


10 Push-ups



WOD


EMOM for 25min


12 Thrusters


12 T2B


12 Box jumps


12 Pull-ups


12 Burpees



Nov
22
Tuesday - 11/22/22


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Skill


1600m Run/row



WOD


Partner workout


12 Rounds for time


40ft 1-arm OH Lunge R


40ft 1-arm OH Lunge L


200m Ski



Swift


2K Bike


200 Single unders


200 Flutter kicks



Nov
21
Monday - 11/21/22


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Skill


2K Bike for time



WOD


EMOM for 14min


7 PWR Cleans


7 Dips



Swift


Tabata (:20/:10)x18


Wallballs


Sit-ups


Fast mountain climbers



Nov
20
Sunday - 11/20/22


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Swift


5-4-3-2-1 Shuttle run


10-8-6-4-2 Burpee pull-up



WOD


12min AMRAP


2 BS


:10 HS hold



Nov
19
Saturday - 11/19/22


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Swift


5 Rounds


20/15 Cal row


20 Box dips



WOD


EMOM for 12min (alt.)


5 DLs


5 Strict press