Skill
AMRAP 5:
** 10x 1-arm Hang C&J (5ea.)
** 5 Box jumps
WOD
For time:
** 9-7-5 DL
** 90-70-50 DU
Swift
Partner workout
4K ski for time
Sep
26
Sep
25
Skill
EMOM 15:
P1 Snatch + Pause snatch balance
WOD
50 Cal bike for time
Swift
For time:
** 400m Sled pull
** 100/70 Cal bike
** 15 Wall climbs
Sep
24
Skill
Strict pull-up complex
5 Strict pull-ups, E:75 for 7 rounds
WOD
Partner workout
12 RFT (6ea.)
** 20/15 cals of choice
** 15 RKBS
** 10 Goblet squats
Swift
Partner workout
For time:
** 100 Box jumps
** 100 Push-ups
** 100 Wallballs
** 100 Cal row
Sep
23
WOD
60 Dips for time
** For each break stop and perform 100m Farmer's carry
Swift
10 RFT
** 5 Pull-ups
** 150m Run
Sep
22
WOD
For time:
** 100/70 Cal bike
** 90/60 Cal Row
** 80/50 Cal ski
** 40 GHD Sit-ups
** 30 Devil's press
Swift
In 14min complete:
** 1mile Row/Ski/Run
** 30 Up-downs
** Max distance walking lunge
Sep
21
Skill
1-arm OH Bulgarian Split Squats
4x8 ea., Increasing weights
WOD
For time:
** 25 Pull-ups
** 10 Muscle-ups
** Lake run
**10 Muscle-ups
** 25 Pull-ups
Swift
Team ski
15min for Max calories:
** A: Ski
** B: 80ft sled push (concrete)
** C: Rest
Sep
20
Skill
E 1:30 for 6 Rounds
3 P1 Squat snatches
WOD
Team workout
1200m For time
** A: Sled pull
** B: Suit case carry
** C: Sandbag carry
Swift
E2M for 6 Rounds:
** 20/15 Cal of choice
** 60 Single unders
** 20 Fast Mountain climbers
Sep
19
Skill
3 RFQ:
** 15 Banded RKBS
** 15 DB Reverse flies
** 5ea. Downward dog shoulder lift
WOD
For time:
1min ON
1min OFF
**60 DLs
**20 Wall climbs
Swift
For time:
** 400m Run
** 40 DB Snatches
** 400m Run
** 40 DB Hang C&J
** 400m Run
** 40 DB RDLs
** 400m Run
Sep
18
Skill
3 RFQ:
** 12 Shin box hip lift
** 8ea. 1-leg glute bridge
WOD
30min for Max calories
** can switch stations at any time
Swift
Partner workout
2 RFT:
** 100/85/70 Cal row
** 100 Wallballs
Sep
17
Skill
E2M for 5 rounds:
2 FS & 4 BS
WOD
Every 2min until the reps can't be completed:
Run 200m
5 Burpees
Swift
50-40-30-20-10
** DB Step-up, farmer's carry position
** Sit-up