Blog

Skill

EMOM for 10min:

Snatch pull + hang squat snatch + OHS

WOD

DB BP
5x12 Reps
E2M

Swift

Team ski:

15 min for max distance

WOD

In 22min complete:

** 5K Bike
** 1mile run
** 1RM Cluster

Swift

EMOM for 10min:

** 10 1-arm DB thrusters
** 10 Renegade rows

WOD

E10M for 3 Rounds:

** 30/20 cal bike+row+ski
** 10 Devils press
** 80ft DB lunge

Swift

Partner workout:

**100 Toes over hips
** 100 Cal row
** 100 Up-downs

WOD

4 rounds:

** 400m run
** Rest 1 min.

Swift

100 V-ups for time

** Break: 15/12 cal. ski or bike

WOD

5 Rounds:

** 1 min DB PP
** 1 min T2B
** 1 min ski cal
** 1 min rest

Swift

4 RFT:

** 80 ft Sandbag push
** 40 ft Sandbag lunge
** 40 ft Sandbag bear crawl
** 16 Sandbag squats
** Rest 2min

Skill

Partner Karen
300 Wallballs for time

WOD

5 RFQ:

** 20 Banded curls
** 20 Banded tricep ext
** 8 Ice cream makers

Swift

For time:

** 50 Burpees
** 100 Cal ski
** 200 DB Step-ups

Skill

3 RFQ:

** 2 TGU ea.
** 10 Rotating planks
** 15 Banded face pulls

WOD

"DT"
5 RFT:

**12 DL
** 9 Hang power clean
** 6 Push jerks

Swift

For time:

** 500m Row
** 25 Up downs
** 50 Hanging knee raises
** 25 Up downs
** 500m Row

Skill

8min AMRAP:

** 4 Inverse burpees
** 20 Crossover singles
** :20 L-sit hang

WOD

7min AMRAP:

** 10 Alternating DB snatches
** 10 Single-arm dumbbell OHS
** 12 Cal Bike

Swift

5 RFQ:

** 15 RKBS
** 20 Banded pull-a-parts
** 25 Flutter Kicks

Finish with 50 cals of choice

Skill

10-1
1-leg hip thrust

WOD

For max calories:

** 5 min Cardio x3
** Rest 2 min
** 3 min Cardio x3

Skill

4 RFT:

** 30 DU
** 20 Box jumps
** 10 KBS

WOD

15min AMRAP:

** Hang :45
** Run 150m

Swift

1K Row/ski for time