Jan 17, 2019

1-18-19 WOD

L2
3 sets
"Fran "
21-15-9
Thrusters 95/65
Pull Ups
* 4 min Time Cap each round *
* to complete workout RX each round must be completed sub 4 min to move on the the next round *
*start second set at 12:00
* start third set at 24:00
*scale weight and reps to finish sub 4:00, if your not trying to be #1 a working out! *

L1
3 sets
4 min AMRAP
15 thrusters
15 ring rows (sub banded pull ups if ring rows are to easy)

8 min rest

Jan 16, 2019

1-17-19 WOD

Athlete’s choice
5k row
Or
200 cal on assault bike
Or
5k run (3.106 miles)


* post workout, Mobilize! Take 20 min and
work on those sore tight spots!

Jan 15, 2019

1-16-19 WOD

L2/L3
For Time:
150/120 Cal. Assault Bike
- Every 2 mins -
10 Pull Ups
15 Push Ups
20 Air Squats
* continue until the amount of calories
is complete *
* scale reps as needed to complete the
gymnastics portion within a minute *
* 5,7,9 is a good scaling rep scheme *

L1
For Time:
150/120 Cal. Assault Bike
- Every 2 mins -
5 ring rows
7 Knee Push Ups
9 Air Squats

* At min 24 complete whatever cals you have
left on assault bike *

Jan 14, 2019

1-15-19 WOD

L2
3 sets
30 GHD Sit Up
30 Dumbbell Snatch 50/35
30 Toes to Bar
30 Dumbbell Snatch 50/35
Rest 3:00 b/t sets

L1
3 sets
30 Sit Up
30 Dumbbell Snatch
30 Toes to wall (sub V-ups if T2W is to easy)
30 Dumbbell Snatch

Rest 3:00 b/t sets

Jan 13, 2019

1-14-19 WOD

Challenge
N/A
L2/L1
For Time
300m run
12 Power Clean 185/125
(L1- scale load as needed)
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run

Rest 5:00

300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run
*30min cap, scale weight to try to achieve a
sub 13 min first round.

L1- focus on good form before adding weight

Jan 10, 2019

1-11-19 WOD

L2/L1
3 rounds
21 Cal Row
21 Shoulder to Overhead 95/65 (L1-45/35)

Rest 3:00

3 rounds
21 Cal Row
15 Shoulder to Overhead 115/75 (L1-55/45)

Rest 3:00

3 rounds
21 Cal Row
9 Shoulder too Overhead 135/95 (L1-65/55)
* 6 min Time Cap for each round *

Scale load as needed. L1 scaling is a suggestion-
example It could be to light or to heavy for different
individuals

Jan 9, 2019

1-10-19 WOD

L2/L1
For time
2000m row
1600m run
75cal assault bike
L1- scale each movement by 50%


If you were able to hit all three workouts
this week, today would be a great day for
a rest day. Recovery is a very import part
of fitness. Over training will cause you to
take steps backwards. If not. Enjoy

Jan 8, 2019

1-9-19 WOD

L2
3 rounds
100’ Double Dumbbell Lunge 50/35
25 GHD Sit Up
100’ Double Dumbbell Lunge
25 Toes to Bar

*25:00 Cap

L1
2 rounds
100’ walking Lunge (weighted if possible)
25 GHD Sit Up
100’ walking Lunge (weighted if possible)
25 Toes to wall


*25:00 Cap

Jan 7, 2019

1-8-19 WOD

5 Rounds

24 cal standing assault bike/ sub row if needed
12 floor Press 95/135

Rest 5:00

5 rounds

24 Cal Row
12 Dumbbell Squats 50/35

L1
4 Rounds
24 cal assault bike
12 push ups

Rest 5:00

4 rounds
24 Cal Row

12 goblet Squats

Jan 6, 2019

1-7-19 WOD

Challenge
N/A
L2/L1
100 Burpee
100 Air Squat
100 Sit Up
100 Push up(L1-knee push ups)

L1-scale back reps as needed, 75 reps each or 50 reps each.



Jan 3, 2019

1-4-19 WOD

Challenge
Front Squat (6x6)

2 sets

21-15-9

Toes to Bar
Lateral Burpee over Bar
Push Press 95/65


Rest 5:00 or 1:1* 6 min Time Cap for each round *

Jan 2, 2019

1-3-19 WOD

Challenge
N/A

L2
Teams of 2
60-50-40
Muscle Ups
Clean and Jerks (135/95)
*Split reps as needed

L1
Teams of 2
60-50-40
C2b pull ups/ or pull ups/ or ring rows
Clean and Jerks

*Split reps as needed

45 min time cap

Jan 1, 2019

1-2-19 WOD

Challenge
10 to 15 min to
Warm up overhead squat

L2/L1
Nancy
5 rounds for time of:
400-m run
15 overhead squats (95/65)

L1- scale weight/ or goblet squats