Skill
Strict pull-up complex
1x5 Strict pullups
Regular, chin-up, mixed, mixed, wide, narrow, max reps any grip, add assistance max reps any grip
WOD
Tabata of cardio machine choice then,
Pull-up Accessory
4 Rounds
100m Farmer's carry
10ea. KB Curls
Rx, INT, Scaled
n/a
Swift
Partner/team workout
15min Max distance ski
A: Ski
B: 150m run
C: KB Front rack hold
Skill
Sumo DLs
5x8, E2M
WOD
3 Rounds
20 DB snatches
20 Box jumps
Rx
50/35
20"
INT
40/30
16"
Scaled
30/20
12"
Swift
50 Jumping pull up
50 Sit up
50 Step up
50 Box dip
50 Hanging knee raise
50 Up downs
Skill
3 RFQ of
15 Banded face pulls
15 Banded lat pulls
10 Plate reach squats
WOD
15min AMRAP
15 Wallballs
15 Bench press
150ft of Lunge or bearcrawl
Rx
Vest
20/14
115/75
INT
20/14
115/75
Scaled
16/13
95/65
Swift
6 Rounds
200m Run
8 Slamballs
8 Slam ball squats
Skill
OHS
5x5, E2M
WOD
10-1 Tire flip
*150m run after each flip
Rx, INT, Scaled
AHAP
Swift
Partner workout
10 RFT (5a.)
30/20 Cal bike
60 Single unders
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
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
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
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
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
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
