Blog

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