Blog

Mar
20
Rehab Saturday 3/21/20


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WOD
400m Row


20 BS


rest 2min


4 Rounds


Rx


115/73


INT


95/63


Scaled


75/53 or lower


Swift


EMOM for 15min (alt.)


Shuttle run (20, 40, 60, 75ft)


Bike cal (10/15/20)


Slam balls 15 reps




Mar
19
Skill & WOD 3/20/20


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Skill


6-1


Devils press


Bar muscle up


WOD
Team ski-relay


15min max distance


*Skier runs 3 laps & jump ropes


Rx


30 UB DU


INT


10 UB DU


Scaled


60 UB Singles



Swift


4 Rounds of


21 DB Deadlifts


15 DB Thrusters


9 Burpees


Mar
18
Skill & WOD 3/19/20


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Skill


P1 squat snatch


2 Reps EMOM for 10min


WOD


100 DB PP For Time


*For each break perform 20 DB Lunges (hang position) Dropping dumbbells = 20 burpees for the entire class


Rx


50/35


INT


40/30


Scaled


30/20 or lower


BW Lunges


Swift


Partner workout


300/200 cal row for time


*1 Person Rowing, 1 Person Holding a Plank or Wall-Sit




Mar
17
Skill & WOD 3/18/20


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Skill


Front squat


Build to a heavy single


5-4-3-2-1-1-1


WOD


EMOM for 12min (alt.)


12 DLs


12 Box jumps


Rx


185/123


24/20"


INT


155/103


20/16”


Scaled


135/93 or lower


16/12" or lower


Swift


1min of


DB Snatches


DB Reverse lunges


Top of push-up hold


Rest 4 Rounds




Mar
16
Skill & WOD 3/17/20



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Skill


20min Max cal


Has to be over


Rx: 75/65 RPM


Int:70/60 RPM


Scaled: 65/55 RPM


WOD
27-21-15-9


DB Snatches


Jumping pull-ups


Rx


50/35


INT


40/30


Scaled


30/20 or lower


Swift


Lift:


3min Wall sit


Penalty of coach's choice


Breathe:


10min AMRAP


15 Sit-ups


25 Jumping pull-ups




Mar
15
Skill & WOD 3/16/20


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Skill


PWR Clean + PJ


EMOM for 12min



WOD
20min AMRAP


25 Wall balls


20/15 Cal row


Shuttle run


Rx


Weight Vest


20/14


INT


20/14


Scaled


14/10 or lower


Swift


Tabata Bike


rest 2min


Tabata wall balls & DB PP


Mar
14
Sunday Funday 2/15/20


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WOD


5 Rounds not for time


8 Strict chin-ups


10 ea. BGSS


12 ea. 1-arm DB BP


20 RKBS


Rx, INT, Scaled


AHAP


Swift


500m Row


50 RKBS


50 Push-ups


50 RKBS


500m Row




Mar
13
Rehab Saturday 3/14/20


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WOD



Team workout


30min for Max calories


2 teams


1x Ski


2x Rower


2x Bike


*Each time an athlete comes off an implement they perform 5 Burpee box overs & 10 DB Snatches


Rx


24/20"


50/35


INT


20/16”


40/30


Scaled


16/12" or lower


30/20 or lower


Swift


15min AMRAP


15 DB Thrusters


15 Hanging knee raises


15 Cal of athletes choice


Mar
12
FriYay 3/13/20


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WOD



E10min for 4 rounds


400m Run


30 Cal Bike


20 RKBS


10 Bar Muscle Ups


Rx


70/53


INT


62/45


C2B pull-ups


Scaled


53/35 or lower


Jumping BMU


Swift


5 Rounds not for time


12 Ring rows


10 ea. BGSS


10 DB Arnold presses


Finisher of the coach's choice



Mar
11
Skill & WOD 3/12/20


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Skill



Back Squat


10-1


WOD


500m Row


25 Burpees


500m Row


Rx, INT, Scaled


n/a


Swift


20min AMRAP Partner workout


1: Max calorie bike


2: 15 KBS, 30 Flutter kicks, and 60 Single unders