Workout of the Day
10/07/23
Saturday Partner WOD!!
Teams of 2:
400m Run (together)
50 x Squat Cleans (155/105)
1k Ski (250s)
3 Rounds Each:
- 10 x DB Hang C&J (70/50)
- 12 x Box Jump-overs
1k Row (250s)
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Strength/Skill:
5 Strict Press @ 6/10 RPE
4 Strict Press @ 7/10 RPE
3 Strict Press @ 8/10 RPE
2 Strict Press @ 9/10 RPE
1 Strict Press @ 10/10 RPE
6 Strict Press @ 8/10 RPE
6 Strict Press @ 9/10 RPE
Metcon:
4 Sets: (1 set every 8 minutes)
200m Run
10 Dumbbell Box Step Overs (2×50/35) (24”/20”)
20 GHD Sit Ups
200m Run
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10/05/23
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10/05/23
Gettin’ Stevey With It!
10/04/23
Strength/Skill:
Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6.5/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 8/10 RPE
*Pause in bottom of clean for 2 seconds.
**Pause in the receive of the push jerk for 2 seconds.
Metcon:
50 Toes to Bar
40 Burpee to Bar (6” reach)
30 Strict Handstand Push Ups
20 Bar Muscle Ups
10 Rope Climbs
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10/02/23
Strength/Skill:
3 Below the Knee Muscle Snatch @ 6.5/10 RPE
3 Below the Knee Muscle Snatch @ 6.5/10 RPE
3 Below the Knee Muscle Snatch @ 7/10 RPE
3 Below the Knee Muscle Snatch @ 7/10 RPE
3 Below the Knee Muscle Snatch @ 7/10 RPE
Metcon:
4 Sets: (1 Set Every 5 Minutes)
Odd Sets: 25/20 Calorie Assault Bike (OR 20/16 Calorie Echo Bike)
Even Sets: 25/20 Calorie Row
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Strength/Skill:
5 Back Squat @ 6/10 RPE
4 Back Squat @ 7/10 RPE
3 Back Squat @ 8/10 RPE
2 Back Squat @ 9/10 RPE
1 Back Squat @ 10/10 RPE
6 Back Squat @ 8/10 RPE
6 Back Squat @ 9/10 RPE
Metcon:
3 Rounds
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
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10/02/23
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9/30/23
Saturday Partner WOD!!
Teams of 2:
Partner A:
- 6 x Hang DB Squat Cleans
- 8 x T2B
- 8 x Burpee-over Box
- 6 x Shuttles
Partner B:
- 5000m Any Way
- Only 2000 can be done on Bike
9/29/23
Strength/Skill:
5 Push Press @ 6/10 RPE
4 Push Press @ 6/10 RPE
3 Push Press @ 7/10 RPE
2 Push Press @ 7/10 RPE
1 Push Press @ 8/10 RPE
Metcon:
For time:
200 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) perform 4 Sandbag Cleans (150/100) [OR 4 Power Cleans (185/115) ]
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9/27/23
Steve’s Power Hour, Part 2: Electric Bugaloo!
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Strength/Skill:
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5.5/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 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 Squat Clean From the Blocks + 1 Push Jerk @ 7/10 RPE
*Pause is in the bottom of the squat for 2 seconds.
Metcon:
3 sets:
AMRAP 5 Minutes
5 Strict Pull Ups
5 Strict Ring Dips
15 Wall Balls (30/20) (10/9ft)
-rest 3 minute b/t sets-
*If you are not feeling recovered with the deload, then perform 2 sets and score the slowest set twice!
**Hold bigger unbroken sets instead of doing quick singles, even if you move slower
