Workout of the Day
11/13/23
Strength/Skill:
3 Back Squat @ 6/10 RPE
2 Back Squat @ 7/10 RPE
1 Back Squat @ 7.5/10 RPE
1 Back Squat @ 8/10 RPE
1 Back Squat @ 8.5/10 RPE
1 Back Squat @ 9/10 RPE
1 Back Squat @ 10/10 RPE
Metcon:
2 Sets:
AMRAP 8 Minutes
40 Crossovers
4 Rope Climbs
20 GHD Sit Ups
-rest 4 minutes b/t sets-
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Saturday Partner WOD!!
Teams of 2: 25m AMRAP
Partner A: 400m Run
Partner B:
- 6 x DL (275/185)
- 8 x GHD
- 12 x Box Jump-overs
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11/11/23
go to full workout
11/10/23
Strength/Skill:
5/5/4/4/3/3 x Strict Press
Metcon:
25-20-15-10-5
Bench Press (135/95)
12-10-8-6-4
Strict Chin Ups
-rest 5 minutes-
25-20-15-10-5
Strict Press (95/65)
12-10-8-6-4
Ring Rows
11/08/23
Cookout Thursday!
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11/08/23
Strength/Skill:
3 Hang Pause In the Hole Clean @ 6/10 RPE
3 Hang Pause In the Hole Clean @ 6.5/10 RPE
2 Hang Pause In the Hole Clean @ 7/10 RPE
2 Hang Pause In the Hole Clean @ 7.5/10 RPE
1 Hang Pause In the Hole Clean @ 8/10 RPE
1 Hang Pause In the Hole Clean @ 8.5/10 RPE
1 Hang Pause In the Hole Clean @ 9/10 RPE
*Pause for 2 seconds in the bottom of the squat.
**Start from below the knee.
Metcon:
5 Sets (1 Set Every 6 Minutes)
21/17 Calorie Row
7 Burpee Box Jump Overs (24/20)
15/12 Calorie Row
7 Burpee Box Jump Overs (24/20)
9/7 Calorie Row
Cash-out:
1000m Jog Cool Down
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Strength/Skill:
3 Hang Snatch @ 6/10 RPE
3 Hang Snatch @ 6.5/10 RPE
2 Hang Snatch @ 7/10 RPE
2 Hang Snatch @ 7.5/10 RPE
1 Hang Snatch @ 8/10 RPE
1 Hang Snatch @ 8.5/10 RPE
1 Hang Snatch @ 9/10 RPE
Metcon:
6 Rounds
10 Toes to Bar
20 Wall Ball (20/14)
40 Double Unders
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11/07/23
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11/06/23
Strength/Skill:
3 Front Squat @ 6/10 RPE
3 Front Squat @ 6.5/10 RPE
2 Front Squat @ 7/10 RPE
2 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9.5/10 RPE
Metcon:
21-15-9 (Female Cals 18-12-6)
Calorie Assault Bike
Hang Power Cleans (135/95)
-Rest 1:1-
21-15-9 (Female Cals 18-12-6)
Calorie Assault Bike
15-9-3
Hang Power Cleans (185/125)
11/04/23
Saturday Partner WOD!
Teams of 2: 25m AMRAP
- 5 Shuttle Runs (together – stays the same)
- 10/20/30/40/50 Cal Ski (increase 10 each round)
- 2/4/6/8/10 x Wallwalks (increase by 2 each round)
- 5/10/15/20/25 x Power Cleans (increase by 5 each round)
Every round starts with shuttles. Each successive round adds 10 cals, 2 wall walks, and 5 power cleans. Partition reps however.
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11/02/23
Strength/Skill:
5 Seated Strict Press @ 6/10 RPE 5 Seated Strict Press @ 6.5/10 RPE 3 Seated Strict Press @ 7/10 RPE 3 Seated Strict Press @ 7.5/10 RPE 1 Seated Strict Press @ 8/10 RPE 1 Seated Strict Press @ 9/10 RPE 1 Seated Strict Press @ 10/10 RPE
Metcon:
2 Sets
In a 10 minute window
1500m Ski Erg (OR Row)
AMRAP in the time remaining of
5 Box Jump (30/24)
10 Kettlebell Swings (70/53)
20 Air Squats
-rest 5 minutes between sets-
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Get Even with Steven!
