Workout of the Day
10/19/23
Sweaty Thursday!
Who needs a Sauna when
you’ve got Steve?!
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Strength/Skill:
3 Power Clean @ 6/10 RPE
2 Power Clean @ 7/10 RPE
1 Power Clean @ 8/10 RPE
3 Power Clean @ 7/10 RPE
2 Power Clean @ 8/10 RPE
1 Power Clean @ 9/10 RPE
1 Power Clean @ 9+/10 RPE
1 Power Clean @ 9+/10 RPE
Metcon:
4 sets (1 set every 10 minutes)
20/16 Calorie Row
20 Burpee Over Rower
20/16 Calorie Row
-at 5 minutes-
200m Run
15 Burpee Broad Jumps (4/3ft)
200m Run
-rest until 10 minutes then start at the top-
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10/17/23
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10/16/23
Strength/Skill:
3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 8/10 RPE
3 Power Snatch @ 7/10 RPE
2 Power Snatch @ 8/10 RPe
1 Power Snatch @ 9/10 RPE
1 Power Snatch @ 9+/10 RPE
1 Power Snatch @ 9+/10 RPE
Metcon:
2 Sets:
3 Rounds
12 Thrusters (65/45)
12 GHD SIt Ups (OR Toes to bar)
36 Crossover Single Unders
-rest 3 minutes b/t sets-
10/16/23
Strength/Skill:
5 Back Squat @ 6/10 RPE
3 Back Squat @ 7/10 RPE
1 Back Squat @ 8/10 RPE
5 Back Squat @ 7/10 RPE
3 Back Squat @ 8/10 RPE
1 Back Squat @ 9/10 RPE
1 Back Squat @ 9+/10 RPE
1 Back Squat @ 9+/10 RPE
Metcon:
10 Rounds
200m Run
3 Ring Muscle Ups
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10/14/23
Saturday Partner WOD!!
Teams of 2:
A: 4 Rounds Each (work/rest – complete entire round before alternating)
- 6 x Hang Power Cleans
- 10/8 x Cal Echo Bike
- 8 x T2B
B: 4 Rounds (complete A&B simultaneously until both partners have completed 4 rounds each)
- Partner A: 400m Run
- Partner B: 12 x Burpee Box Jumps
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Strength/Skill:
16 Barbell Front Rack Step Up @8/10 RPE
16 Barbell Front Rack Step Up @8/10 RPE
16 Barbell Front Rack Step Up @8/10 RPE
16 Barbell Front Rack Step Up @8/10 RPE
Metcon:
2 sets:
2 Rounds
15 Overhead Squats (95/65)
10 Box Jumps (24/20) (no rebound)
5 Bar Muscle Ups
-rest 1:1 b/t sets-
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10/13/23
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10/12/23
Steve-A-Palooza!
10/10/23
Strength/Skill:
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 6.5/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 7/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 7/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 8/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 8/10 RPE
*Pause in the bottom of the squat for 2 seconds.
Metcon: 25m Cap
RX (1 Round)
- 1 Mile Run
- 2000m Row
- 50 Burpees to 6 inch Target
Scaled (4 Rounds)
- 400m Run
- 500m Row
- 10 x Burpee to Target
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10/10/23
Strength/Skill:
5 Push Press @ 6/10 RPE
4 Push Press @ 7/10 RPE
3 Push Press @ 8/10 RPE
2 Push Press @ 9/10 RPE
1 Push Press @ 10/10 RPE
6 Push Press @ 8/10 RPE
6 Push Press @ 9/10 RPE
Metcon:
AMRAP 15 Minutes
500m Ski (OR 500m Row)
50 Double Unders
10 Sandbag Cleans (100/70)
25/20 Calorie Echo Bike
50 Double Unders
10 Sandbag Cleans (100/70)
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Strength/Skill:
5 Front Squat @ 6/10 RPE
4 Front Squat @ 7/10 RPE
3 Front Squat @ 8/10 RPE
2 Front Squat @ 9/10 RPE
1 Front Squat @ 10/10 RPE
6 Front Squat @ 8/10 RPE
6 Front Squat @ 9/10 RPE
Metcon:
10 Rounds for reps of:
30 seconds of Strict Pull Ups
-Rest 30 seconds-
30 seconds of Dumbbell Thrusters (2×35/25) (OR Wall Balls (20/14))
-Rest 30 seconds-
