Blog

Aug
18
Friday 8/19/22


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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





Aug
17
Thursday 8/18/22


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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




Aug
16
Wednesday 8/17/22


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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




Aug
15
Tuesday 8/16/22


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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




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