Blog

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

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

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

WOD

60 Dips for time

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

Swift

10 RFT

** 5 Pull-ups
** 150m Run

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

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

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

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

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