Blog

Aug
14
Monday 8/15/22


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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





Aug
13
Sunday Funday 8/14/22


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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




Aug
12
Saturday 8/13/22


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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




Aug
11
Friday 8/12/22


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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




Aug
10
Thursday 8/11/22


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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




Aug
10
Wednesday 8/10/22


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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




Aug
08
Tuesday 8/9/22


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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




Aug
07
Monday 8/8/22


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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




Aug
06
Sunday Funday 8/7/22


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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



Aug
05
Saturday 8/6/22


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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



INT


25/15


50/35


35/25


Scaled


0/0


50/35


30/20 or lower


Swift


50 Jumping pull-ups


160ft Sandbag push


50 Knee raises


160ft Sandbag push


50 Cal of choice