Blog

WOD

21-15-9

PP

Med ball clean

Rest 3min

21-15-9

Hang PWR snatch

Med ball sit-up

Rest 3min

21-15-9

FS

Wallball

Rx

75/53

20/14

INT

65/48

16/13

Scaled

55/43

14/10 or lower

Swift

Teams of 3

20min AMRAP

15 Cal ski

50m Sled

100m Run

Skill

800m Partner sled push

@ light weight not for time

WOD

20min AMRAP

1 DL

2 Box jumps

3 C2B

4 Dips

Rx

AHAP

30/24"

INT

AHAP

24/20"

Regular Pull-Ups

Assisted Dips

Scaled

AHAP

20/16"

Assisted Pull-Ups
Box Dips

Swift

In 15min complete

1 mile run

With the remaining time max cal row

Skill

2 FS & 4 BS Combo

E2M, 5 rounds

WOD

Partner Ski re-lay

300/250/200

Cal for time

5 Up downs each time you come off the ski

Rx, INT, Scaled

n/a

Swift

1min of

1-arm DB Hang C&J

Up downs

Rest

4 Rounds

Skill

3 RFQ

10 ea. 1-arm Upright DB rows

10 Banded face pulls

10 Banded lat pulls

WOD

4 Rounds

40 Step-ups

400m Run

Rx

24/20"

Vest

INT

24/20"

Scaled

20/16”

2x200m & 2x400m

Swift

14min EMOM

14 Wall balls

14 T2B Attempts

Skill

Bench Press

5x10, E2M

WOD

10-20-30-40-50

RKBS

Cal bike

Rx, INT, Scaled

Skill

3 RFQ of

8 Banded shoulder rolls

15 Banded no-money

10 ea. 1-leg hip thrusts

WOD

1000m Row

30 Pull-ups

10 OHS

20 Pull-ups

20 OHS

10 Pull-ups

30 OHS

1000m Row

Rx

95/63

INT

75/53

Assisted Pull-Ups

Scaled

45/33 or FS

Ring Rows

Swift

5 Rounds of

20 DB Step-ups (hang)

20 Fast mountain climbers

WOD

Tabata DUs

rest 2min

Tabata Cal station

rest 2min

Tabata hanging knee raise hold

Rx

n/a

INT

DU attempts

Scaled

Single Unders

Plank

Swift

:30 All out bike sprint

150m Recovery walk

5 Rounds

WOD
Partner Workout

Teams of 3

8 Rounds For Time of

100m Sled Push + 15 Plate G2OH

100m Sandbag Carry + 15 Sandbag Squats

100m Farmer's Carry + 15 DB PP
Rx

35/25 Plate

70/50 Sandbag

40/30 DB

INT

25/15

50/35

35/25

Scaled

15/10

35//25

30/20

Swift

100 Push-ups

*For each break stop and perform

20 RKBS & 200m run

Skill

AMRAP 12min

2 power snatches

4 power cleans

60 double-unders

WOD

3 RFQ of

25 Banded Goodmornings

25 Banded Curls

25 Banded Tricep Extensions

Rx, INT, Scaled

n/a

Swift

Partner workout

1200m Sled push

1200m Farmer's carry

Skill

Ski re-lay

4K for time

Teams of 2-3 people

WOD
Partner Workout

18min For Max Cals

A: Bike

B:

75ft Lunge

150m Run

75ft Bear Crawl

Rx, INT, Scaled

n/a

Swift

8min AMRAP

2-4-6-8-10-12-14..

Med ball clean

Med ball sit-up

Russian twist