Skill
8min AMQRAP
:30 HS Hold
20 Hollow Rocks
10x 1-leg alternating V-ups
WOD
1min of
Pull-ups
Box Jumps
DB Snatches
Rest 2min
3 Rounds
Rx
30/24"
70/50
INT
Assisted Pull-ups
24/10"
50/35
Sep
17
Sep
16
Sep
15
Skill
12min AMQRAP
12x 1-arm DB Row ea.
12x 1-arm DB Strict Press
12 Pause Goblet Squats
WOD
Partner Workout
20min AMRAP
100 Cal Bike
100 Cal Row
100 Sit-ups
Rx, INT, Scaled
n/a
Swift
Partner Workout
15min AMRAP
60 Wall Balls
60 Jumping Pull-ups
20 Devil's Press
Sep
14
WOD
400m sled push
400m sandbag run
400m farmers carry
*for each time you stop, break, fumble, or walk, run a full lap and pick up the implement where you left off
Rx
25/15
70/50
50/35
INT
15/10
50/35
40/30
Scaled
0/0
35 or lower
30/20 or lower
Swift
EMOM for 15min (rotating)
Personal Cal bike goal
Run 50/100/150m
:45 Plank
Sep
13
WOD
Front squat
30-20-10
Bar Muscle-up
15-10-5
Rx
115/73
INT
95/63
Un-assisted C2B
Scaled
75/53 or lower
Burpee pull-up
Swift
3 Rounds for time of
30 KBS
15 Push-ups
Sep
12
Skill
Partner sled push
15min AMDAP
WOD
4 Rounds not for time
12 Dumbbell strict press
12 DB RDLs
8 Dragonflies
Rx, INT, Scaled
AHAP
Swift
In 12min complete
50cal bike
50 Knee raises
50 Walking lunges
50x 1-arm DB PP
With the remaining time max distance run
Sep
11
Skill
4 Rounds not for time
100m Yoke carry
10 Tire flips
WOD
10min AMRAP
40 DUs
10 T2B
Rx
n/a
INT
20 DUs
10 T2B attempts
Scaled
2 DU Attempts 40 Singles
Knee raises
Swift
4 Rounds not for time
12 Strict pull-ups
15 Box dips
12 DB Step-ups
15 DB Snatches
Sep
10
WOD
“Hotshots 19”
6 Rounds of
30 Air Squats
19 Power Cleans
7 Strict Pull-Ups
400 meter Run
Rx
135/93
INT
5 Rounds
105/68
Banded pull-ups
Scaled
4 Rounds
75/53
Ring rows
Swift
4 Rounds not for time
12 Strict pull-ups
15 Box dips
12 DB Step-ups
1 min side plank (30sec ea.)
Sep
09
Skill
Strict Press
5x10
WOD
10min AMCAP
Bike
rest 3min
10min AMCAP
Row
Rx, INT, Scaled
n/a
Swift
27-21-15-9
Cal row
9-7-5-3
Devil's press
Sep
08
Skill
Deadlift ladder @ 75%
WOD
45 Hang Power Snatches
45 Wall Balls
Rx
Int: 85/55
20/14
INT
75/48
16/13