WOD
400m Row
20 BS
rest 2min
4 Rounds
Rx
115/73
INT
95/63
Scaled
75/53 or lower
Swift
EMOM for 15min (alt.)
Shuttle run (20, 40, 60, 75ft)
Bike cal (10/15/20)
Slam balls 15 reps
Mar
20
Mar
19
Skill
6-1
Devils press
Bar muscle up
WOD
Team ski-relay
15min max distance
*Skier runs 3 laps & jump ropes
Rx
30 UB DU
INT
10 UB DU
Scaled
60 UB Singles
Swift
4 Rounds of
21 DB Deadlifts
15 DB Thrusters
9 Burpees
Mar
18
Skill
P1 squat snatch
2 Reps EMOM for 10min
WOD
100 DB PP For Time
*For each break perform 20 DB Lunges (hang position) Dropping dumbbells = 20 burpees for the entire class
Rx
50/35
INT
40/30
Scaled
30/20 or lower
BW Lunges
Swift
Partner workout
300/200 cal row for time
*1 Person Rowing, 1 Person Holding a Plank or Wall-Sit
Mar
17
Skill
Front squat
Build to a heavy single
5-4-3-2-1-1-1
WOD
EMOM for 12min (alt.)
12 DLs
12 Box jumps
Rx
185/123
24/20"
INT
155/103
20/16”
Scaled
135/93 or lower
16/12" or lower
Swift
1min of
DB Snatches
DB Reverse lunges
Top of push-up hold
Rest 4 Rounds
Mar
16
Skill
20min Max cal
Has to be over
Rx: 75/65 RPM
Int:70/60 RPM
Scaled: 65/55 RPM
WOD
27-21-15-9
DB Snatches
Jumping pull-ups
Rx
50/35
INT
40/30
Scaled
30/20 or lower
Swift
Lift:
3min Wall sit
Penalty of coach's choice
Breathe:
10min AMRAP
15 Sit-ups
25 Jumping pull-ups
Mar
15
Skill
PWR Clean + PJ
EMOM for 12min
WOD
20min AMRAP
25 Wall balls
20/15 Cal row
Shuttle run
Rx
Weight Vest
20/14
INT
20/14
Scaled
14/10 or lower
Swift
Tabata Bike
rest 2min
Tabata wall balls & DB PP
Mar
14
WOD
5 Rounds not for time
8 Strict chin-ups
10 ea. BGSS
12 ea. 1-arm DB BP
20 RKBS
Rx, INT, Scaled
AHAP
Swift
500m Row
50 RKBS
50 Push-ups
50 RKBS
500m Row
Mar
13
WOD
Team workout
30min for Max calories
2 teams
1x Ski
2x Rower
2x Bike
*Each time an athlete comes off an implement they perform 5 Burpee box overs & 10 DB Snatches
Rx
24/20"
50/35
INT
20/16”
40/30
Scaled
16/12" or lower
30/20 or lower
Swift
15min AMRAP
15 DB Thrusters
15 Hanging knee raises
15 Cal of athletes choice
Mar
12
WOD
E10min for 4 rounds
400m Run
30 Cal Bike
20 RKBS
10 Bar Muscle Ups
Rx
70/53
INT
62/45
C2B pull-ups
Scaled
53/35 or lower
Jumping BMU
Swift
5 Rounds not for time
12 Ring rows
10 ea. BGSS
10 DB Arnold presses
Finisher of the coach's choice
Mar
11
Skill
Back Squat
10-1
WOD
500m Row
25 Burpees
500m Row
Rx, INT, Scaled
n/a
Swift
20min AMRAP Partner workout
1: Max calorie bike
2: 15 KBS, 30 Flutter kicks, and 60 Single unders