Skill
2 FS & 4 BS Combo
E2M, 5 rounds
WOD
Partner Ski re-lay
300/250/200
Cal for time
5 Up downs each time you come off the ski
Rx, INT, Scaled
n/a
Swift
1min of
1-arm DB Hang C&J
Up downs
Rest
4 Rounds
Sep
22
Sep
21
Skill
3 RFQ
10 ea. 1-arm Upright DB rows
10 Banded face pulls
10 Banded lat pulls
WOD
4 Rounds
40 Step-ups
400m Run
Rx
24/20"
Vest
INT
24/20"
Scaled
20/16”
2x200m & 2x400m
Swift
14min EMOM
14 Wall balls
14 T2B Attempts
Sep
20
Skill
Bench Press
5x10, E2M
WOD
10-20-30-40-50
RKBS
Cal bike
Rx, INT, Scaled
n/a
Swift
500m Row
rest 2min
4 Rounds
Sep
19
Skill
3 RFQ of
8 Banded shoulder rolls
15 Banded no-money
10 ea. 1-leg hip thrusts
WOD
1000m Row
30 Pull-ups
10 OHS
20 Pull-ups
20 OHS
10 Pull-ups
30 OHS
1000m Row
Rx
95/63
INT
75/53
Assisted Pull-Ups
Scaled
45/33 or FS
Ring Rows
Swift
5 Rounds of
20 DB Step-ups (hang)
20 Fast mountain climbers
Sep
18
WOD
Tabata DUs
rest 2min
Tabata Cal station
rest 2min
Tabata hanging knee raise hold
Rx
n/a
INT
DU attempts
Scaled
Single Unders
Plank
Swift
:30 All out bike sprint
150m Recovery walk
5 Rounds
Sep
17
WOD
Partner Workout
Teams of 3
8 Rounds For Time of
100m Sled Push + 15 Plate G2OH
100m Sandbag Carry + 15 Sandbag Squats
100m Farmer's Carry + 15 DB PP
Rx
35/25 Plate
70/50 Sandbag
40/30 DB
INT
25/15
50/35
35/25
Scaled
15/10
35//25
30/20
Swift
100 Push-ups
*For each break stop and perform
20 RKBS & 200m run
Sep
16
Skill
AMRAP 12min
2 power snatches
4 power cleans
60 double-unders
WOD
3 RFQ of
25 Banded Goodmornings
25 Banded Curls
25 Banded Tricep Extensions
Rx, INT, Scaled
n/a
Swift
Partner workout
1200m Sled push
1200m Farmer's carry
Sep
15
Skill
Ski re-lay
4K for time
Teams of 2-3 people
WOD
Partner Workout
18min For Max Cals
A: Bike
B:
75ft Lunge
150m Run
75ft Bear Crawl
Rx, INT, Scaled
n/a
Swift
8min AMRAP
2-4-6-8-10-12-14..
Med ball clean
Med ball sit-up
Russian twist
Sep
14
Skill
FS
10-1, E2M
WOD
7min AMRAP
7 Box Jumps
7 Pull-Ups
7 Up Downs
Rx
20"
INT
16"
Assisted Pull-Ups
Scaled
12" or lower
Ring Rows
Swift
5 RFQ of
10ea. 1-arm seated DB press
10ea. BGSS
:30 Hollow body hold
Sep
13
Skill
8min AMQRAP
3 HS walk attempt or walk around box
15 Hollow body rocks
WOD
5 Rounds of
10 HSPU
10 Dips
500m Row
Rx
n/a
INT
1-2 Ab Mats
Band Assisted
Scaled
Pike Push-Ups
Box Dips
Swift
4min AMRAP
40 Singles
5x 1-arm Devil's press
rest 2min
4min AMRAP
5x 1-arm DB Clusters
40 Singles