Blog

Sep
23
Skill & WOD 9/24/20


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Skill


EMOM for 10min


Hang snatch + Floating Snatch


WOD


15min AMRAP


50 Wall balls


50 Tuck-ups


50/35 Cal Bike


50 Sit-Ups


Rx


20/14


INT


16/13


Scaled


14/10 or lower


Swift


5 RFQ of


10 DB rows ea.


20 Hollow rocks


10 Reverse flies




Sep
22
Skill & WOD 9/23/20


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Skill


8min AMQRAP


:20 Ring hold


10 Delt hell


10 Pike push-ups


WOD


Shuttle run 20, 40, 60, 80ft


Rest 2min after each set


5 Rounds


Rx


n/a


INT


n/a


Scaled


3-4 Rounds


Swift


15 KB Facing burpees


30 KBS


30 KB lunges


30x 1-arm KB Push press


30 KB Squats


15 KB Facing burpees




Sep
21
Skill & WOD 9/22/20


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Skill


Back Squats


6x5, E2.5M


WOD

3 Rounds (:45/:15)


Pull-ups


Box Jumps


Front Rack Lunges


Rx


24/20"


75/53


INT


20/16"


65/43


Scaled


16/12"


45/33 or lower


Swift


100/75 Cal Bike


10 Wall Climbs






Sep
20
Skill & WOD 9/21/20


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Skill


3 RFQ of


3 TGUs ea.


8 Arm bar rotations ea.


8 Windmills ea.


WOD
10-1


Deadlift


DB PP



Rx


225/153


50/35


INT


185/123


40/30


Scaled


155/103


30/20 or lower


Swift


EMOM for 15min


15/12/9 Cal row


5 Devil's press


15 Knee raises


Sep
19
Sunday Funday 9/20/20


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WOD


100m Farmer's carry


100m Run


40 Air squats


100m Run


100m Farmer's carry


200m run


30 Air squats


200m Run


100m Farmer's carry


300m run


20 Air squats


300m Run


100m Farmer's carry


400m Run


10 Air squats


Rx


70/53


INT


53/35


Scaled


35/25 or lower


Swift


25m Farmer's carry


25 DB Deadlifts


25m Farmer's carry


25x 1-arm Hang C&J


25m Farmer's carry


25 DB Deadlifts


25m Farmer's carry


25x 1-arm Hang C&J


Sprint 100m




Sep
18
Rehab Saturday 9/19/20


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WOD



100m Sled Push


5 Tire Flips


200m Sprint


2min Rest


30min AMRAP


Rx


45/25


AHAP


INT


25/10


AHAP


Scaled


0/0


AHAP


Swift


400m Sled push (4x100m)


150ft Lunges


150ft burpee broad jumps


150ft of bear crawl


Sep
17
Skill & WOD 9/18/20


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Skill



1 Snatch EMOM for 20min


Start light and finish heavy


Increase every round


WOD


50 Wall balls


50 Med ball cleans


50 Jumping Air Squats


Rx


20/14


INT


16/13


Scaled


14/10 or lower


Swift


50 Jumping pull-ups


50 Tuck-ups


50 Slam balls


50 Flutter kicks (2 count)


50 Jumping pull-ups


Sep
16
Skill & WOD 9/17/20


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Skill



EMOM for 10min


Min 1-3: 2 Wall climbs


Min 4-6: 20sec HS hold


Min 7-9: 2 Eccentric HSPUs


Min 10: UB HSPUs


WOD
:30 Bike Sprint


:90 Mod pace


5 Rounds


rest 3min


4 Rounds of


400m Run


100m walk


Rx


n/a


INT


3 rounds for run


Scaled


2 rounds for run


Swift


EMOM for 14min


15/12/9 Cal row


12/10/8 Burpees


Sep
15
Weight Vest Wednesday 9/16/20


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WOD



20min AMRAP


400m Run


20 RKBS


10 KB Facing Burpees


Rx


Vest


70/45


INT


No Vest


62/40


Scaled


53/35


Swift


In 20min complete


1200m Run


80 Lunges


60 Wall balls


40 Med ball sit-ups


Max cal bike/ski



Sep
14
Skill & WOD 9/15/20


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Skill



EMOM for 12min (alt.)


10 FS @ 60%


6-10 Strict pull-ups


WOD
1K Row


Rx, INT, Scaled


n/a


Swift


Lift:


3min Wall sit


Breathe:


12min AMRAP


60 Single unders


16 Knee raises


8 Push-ups