Blog

Mar
28
Wednesday - 3/29/23


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Skill


EMOM for 10min:


Snatch pull + hang squat snatch + OHS


WOD


DB BP
5x12 Reps
E2M


Swift


Team ski:


15 min for max distance


Mar
27
Tuesday - 3/28/23


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WOD


In 22min complete:


** 5K Bike
** 1mile run
** 1RM Cluster


Swift


EMOM for 10min:


** 10 1-arm DB thrusters
** 10 Renegade rows


Mar
26
Monday - 3/27/23


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WOD


E10M for 3 Rounds:


** 30/20 cal bike+row+ski
** 10 Devils press
** 80ft DB lunge


Swift


Partner workout:

**100 Toes over hips
** 100 Cal row
** 100 Up-downs


Mar
25
Sunday - 3/26/23


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WOD


4 rounds:


** 400m run
** Rest 1 min.


Swift


100 V-ups for time


** Break: 15/12 cal. ski or bike


Mar
24
Saturday - 3/25/23


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WOD


5 Rounds:


** 1 min DB PP
** 1 min T2B
** 1 min ski cal
** 1 min rest


Swift


4 RFT:


** 80 ft Sandbag push
** 40 ft Sandbag lunge
** 40 ft Sandbag bear crawl
** 16 Sandbag squats
** Rest 2min


Mar
23
Friday - 3/24/23


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Skill


Partner Karen
300 Wallballs for time


WOD


5 RFQ:

** 20 Banded curls
** 20 Banded tricep ext
** 8 Ice cream makers


Swift


For time:


** 50 Burpees
** 100 Cal ski
** 200 DB Step-ups


Mar
22
Thursday - 3/23/23


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Skill


3 RFQ:


** 2 TGU ea.
** 10 Rotating planks
** 15 Banded face pulls


WOD


"DT"
5 RFT:


**12 DL
** 9 Hang power clean
** 6 Push jerks


Swift


For time:


** 500m Row
** 25 Up downs
** 50 Hanging knee raises
** 25 Up downs
** 500m Row


Mar
21
Wednesday - 3/22/23


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Skill


8min AMRAP:


** 4 Inverse burpees
** 20 Crossover singles
** :20 L-sit hang


WOD


7min AMRAP:


** 10 Alternating DB snatches
** 10 Single-arm dumbbell OHS
** 12 Cal Bike


Swift


5 RFQ:


** 15 RKBS
** 20 Banded pull-a-parts
** 25 Flutter Kicks


Finish with 50 cals of choice


Mar
20
Tuesday - 3/21/23


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Skill


10-1
1-leg hip thrust


WOD


For max calories:


** 5 min Cardio x3
** Rest 2 min
** 3 min Cardio x3


Mar
19
Monday - 3/20/23


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Skill


4 RFT:


** 30 DU
** 20 Box jumps
** 10 KBS


WOD


15min AMRAP:


** Hang :45
** Run 150m


Swift


1K Row/ski for time