Blog

Mar
05
Rehab Saturday 3/6/21


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WOD
80ft Sandbag push


400m Run


rest 1min


4 Rounds


Rx


70


INT


50


Scaled


35


3 Rounds


Swift


EMOM for 15min (alt.)


Shuttle run


20 Jumping pull-ups


20 High plank toe touches




Mar
04
Skill & WOD 3/5/21


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Skill


5 PWR Clean + 5 PJ


E3M for 5 Rounds


WOD


10-1


HSPU


T2B


Rx


n/a


INT


1-2 Ab Mats


or reduced reps


Scaled




Pike Push-Up


T2B Attempts


Swift


4 RFQ of


12 DB RDLs


15 Banded delt hell


10ea. Hollow body press


Mar
03
Skill & WOD 3/4/21


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Skill


BS


3-3-3-2-2-2-1-1-1


WOD


80ft DBx2 Front rack lunge


80ft DBx1 Front rack lunge


80ft Walking lunge


Rx


50/35


INT


30/20


Scaled


20/15 or lower


Swift


Partner workout


20 RFT of


10 Wall balls


5 Burpees






Mar
02
Skill & WOD 3/3/21


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WOD
5 Rounds of


20 Box jumps


30 Cal row


40 Russian twists


50s Tall Plank


Rest 3min


Rx


24/20"


INT


20/16"


Scaled


16/12" or lower


Swift


20 DB snatches


20 Box dips


20 Lateral plyo skiers


rest 2min


3 Rounds




Mar
01
Skill & WOD 3/2/21


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WOD


5 Rounds of


20 RKBS


30 Cal bike


40 Flutter kicks (2 count)


50 Double Unders


Rest 3min


Rx, INT, Scaled


AHAP


Swift


9-7-5


Man makers


90-70-50


Flutter kicks (2 count)




Feb
28
Skill & WOD 3/1/21


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WOD
Benchmark


"Barbara"


5 Rounds of


20 Pull-ups


30 Push-Ups


40 Sit-Ups


50 Air Squats


3min Rest



Rx


n/a


INT


Assisted Pull-Ups


Assisted Push-Ups


Scaled


10-15-20-25 reps


Swift


150 Singles


75/50 Cal row


150 Singles


75/50 Cal Bike


150 Singles


Feb
27
Sunday Funday 2/28/21


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Skill


Hang PWR snatch


1 rep EMOM for 15min


Start light and finish heavy


Swift


40-30-20-10


Russian KBS


BW step-up




Feb
26
Rehab Saturday 2/27/21


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-CLASH OF THE CLASSES-




Feb
25
Skill & WOD 2/26/21


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Skill


20/15 cal bike


rest 1min


30/20 cal bike


rest 1min


40/25 cal bike


rest 1min


30/20 cal bike


rest 1min


20/15 cal bike


WOD


30-20-10


Med ball sit-up


Russian Twist


1-leg V-up


Cal of choice


Rx


20/14


INT


16/13


Scaled


14/12 or lower


Swift


12min AMRAP


1min Plank


1min Wall sit


12 Burpees



Feb
24
Skill & WOD 2/25/21


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Skill


4 RFQ of


12 DB BP


80ft 1-arm OH DB Lunges (40ft ea.)


WOD


50 KBS


100 DUs


50 RKBS


100 DUs


50 KB DLs


100 DUs


Rx


AHAP
INT


25-50 DUs


Scaled


150 Singles + 1 DU attempt


Swift


3 RFT of


30 Wall ball sit-ups


30 Wall ball step-ups


30 Med ball push press