
Skill
E2M for 5 Rounds
10 Ring Rows
10 HSPU
WOD
Partner workout
2 Rounds
100/85/70 Cal Bike
100/85/70 Cal Row
100/85/70 Cal Ski
Rx, INT, Scaled
n/a
Swift
E3M for 5 Rounds
20 RKBS
15 Goblet squats
10 Push up KB pull throughs
Skill
E2M for 5 Rounds
10 Ring Rows
10 HSPU
WOD
Partner workout
2 Rounds
100/85/70 Cal Bike
100/85/70 Cal Row
100/85/70 Cal Ski
Rx, INT, Scaled
n/a
Swift
E3M for 5 Rounds
20 RKBS
15 Goblet squats
10 Push up KB pull throughs
WOD
50 GHD Sit-ups
50 GHD hip extensions
4x8ea. Reverse lunges
4x12ea. Bench supported external rotations
6min Skill work of COACH's choice
Rx, INT, Scaled
n/a
Swift
1K Row
1K Run
1K Ski
WOD
1-10
Thruster
Bar Facing Up Down
Rx
75/55
INT
65/45
Scaled
45/35
Swift
4 RFQ
10ea. 1-arm strict press
10ea. 1-arm ring row
6ea. Kossack DLs
Skill
Eccentric Pull-Up
6x3, E2M
WOD
Hang PWR Snatch + Hang Snatch + Snatch
Rx, INT, Scaled
n/a
Swift
Partner/team workout
3 Rounds for time
400m sled push
20 Tire flips
Skill
3ea. Pressing TGU
WOD
2k Ski
Rest 4min
50 BS
Rest 4min
800m Sled Pull
Rx
185/125
45/25
INT
155/105
25/15
Scaled
135/95
0/0
Swift
33-27-21-15-9
Wallballs
Sit-Ups
WOD
4 Rounds For Time
400m Run
40 Step-Ups
40 Double Unders
400m Row
40 Double Unders
Rx
Vest
24"
INT
24"
10-20 DUs
Scaled
20" or lower
Singles
Swift
100 Push-Up For Time
Skill
Bench Press
5x10, E2M
WOD
E3M for 5 Rounds
10ea. DB Row
5 Dragon Flies
5 Box Jumps
Rsx, INT, Scaled
AHAP
Swift
4 Rounds
30/20 Cal bike
20x 1-leg V-ups
Rest :90
Skill
Bike or Row
200/150 Cal For Time
WOD
C&J
EMOM for 20min
Rx, INT, Scaled
n/a
Swift
Team workout
18min Ski for max distance (3-5 People)
Ski 250m
10 Hang DB Snatches
20 Fast mountain climbers
WOD
Not For Time
10 Rope Climbs
60 Reverse Hyper
3 Peg Board Ascents
200m Bear Hug
80ft HS Walk
Rx, INT, Scaled
n/a
Swift
E3M for 5 Rounds
20/15 Cal row
10 Goblet squats
5 KB Facing burpee
WOD
Team workout (4 people)
16 Rounds (8ea. per duo)
100m Sled push
100m Sandbag carry
10 Synchro DB Thrusters
Rx
45/25
70/50
50/35
INT
25/15
50/35
35/25
Scaled
0/0
50/35
30/20 or lower
Swift
50 Jumping pull-ups
160ft Sandbag push
50 Knee raises
160ft Sandbag push
50 Cal of choice