Blog

Sep
27
Thursday - 9/28/23


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Skill


Partner workout

800m for time
Sled pull & push


WOD


For time:


3000m row
** E2M stop and perform 2 wall climbs


Swift


5 RFQ:

** 8ea. Bulgarian split squats
** 8ea. DB Rows
** 16 Hollow body rocks




Sep
26
Wednesday - 9/27/23


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Skill


AMRAP 5:

** 10x 1-arm Hang C&J (5ea.)
** 5 Box jumps


WOD


For time:


** 9-7-5 DL
** 90-70-50 DU


Swift


Partner workout
4K ski for time


Sep
25
Tuesday - 9/26/23


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Skill


EMOM 15:

P1 Snatch + Pause snatch balance


WOD


50 Cal bike for time


Swift


For time:


** 400m Sled pull
** 100/70 Cal bike
** 15 Wall climbs


Sep
24
Monday - 9/25/23


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Skill


Strict pull-up complex

5 Strict pull-ups, E:75 for 7 rounds


WOD


Partner workout
12 RFT (6ea.)

** 20/15 cals of choice
** 15 RKBS
** 10 Goblet squats


Swift


Partner workout
For time:

** 100 Box jumps
** 100 Push-ups
** 100 Wallballs
** 100 Cal row


Sep
23
Sunday - 9/24/23


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WOD


60 Dips for time

** For each break stop and perform 100m Farmer's carry


Swift


10 RFT

** 5 Pull-ups
** 150m Run


Sep
22
Saturday - 9/23/23


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WOD


For time:


** 100/70 Cal bike
** 90/60 Cal Row
** 80/50 Cal ski
** 40 GHD Sit-ups
** 30 Devil's press


Swift


In 14min complete:

** 1mile Row/Ski/Run
** 30 Up-downs
** Max distance walking lunge


Sep
21
Friday - 9/22/23


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Skill


1-arm OH Bulgarian Split Squats
4x8 ea., Increasing weights


WOD


For time:


** 25 Pull-ups
** 10 Muscle-ups
** Lake run
**10 Muscle-ups
** 25 Pull-ups


Swift


Team ski
15min for Max calories:

** A: Ski
** B: 80ft sled push (concrete)
** C: Rest


Sep
20
Thursday - 9/21/23


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Skill


E 1:30 for 6 Rounds


3 P1 Squat snatches


WOD


Team workout
1200m For time

** A: Sled pull
** B: Suit case carry
** C: Sandbag carry


Swift


E2M for 6 Rounds:

** 20/15 Cal of choice
** 60 Single unders
** 20 Fast Mountain climbers


Sep
19
Wednesday - 9/20/23


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Skill


3 RFQ:

** 15 Banded RKBS
** 15 DB Reverse flies
** 5ea. Downward dog shoulder lift


WOD


For time:
1min ON
1min OFF

**60 DLs
**20 Wall climbs


Swift


For time:


** 400m Run
** 40 DB Snatches
** 400m Run
** 40 DB Hang C&J
** 400m Run
** 40 DB RDLs
** 400m Run


Sep
18
Tuesday - 9/19/23


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Skill


3 RFQ:

** 12 Shin box hip lift
** 8ea. 1-leg glute bridge


WOD


30min for Max calories
** can switch stations at any time


Swift


Partner workout
2 RFT:

** 100/85/70 Cal row
** 100 Wallballs