Workout of the Day
7/17/23
Strength/Skill:
5 Back Squat @ 6.5/10 RPE
5 Back Squat @ 7/10 RPE
5 Back Squat @ 7.5/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8.5/10 RPE
3 Back Squat @ 9/10 RPE
Metcon: 5 sets
300m Run
10 Shoulder to Overhead (135/95)
5 Ring Muscle Ups
-Rest :90 between sets-
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Saturday Partner WOD!!
Teams of 2: 2 Round Chipper
- 50 x Cal Row
- 50 x DB Snatch
- 50 x Bike Cals
- 50 x T2B
- 50 x Ski Cals
- 150 x Double Unders
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7/15/23
go to full workout
7/14/23
Strength/Skill:
10 Barbell Back Rack Step Ups (5/leg) @ 7/10 RPE
10 Barbell Back Rack Step Ups @ 7.5/10 RPE
8 Barbell Back Rack Step Ups @ 8/10 RPE
8 Barbell Back Rack Step Ups @ 8.5/10 RPE
6 Barbell Back Rack Step Ups @ 9/10 RPE
Metcon: 4 Rounds:
8 Bar Muscle Ups
15 Front Squats (115/80)
30ft Handstand Walk
7/13/23
Strength/Skill:
- 6 x Strict Handstand Push-up (try negatives if you don’t have these down yet)
- 30s Handstand Hold on last rep
- 6 x Pull-up w/4s negative (just negatives if you don’t have these down yet)
- 20 x Band Face Pulls
Metcon: 30/25/20/15/10/5
- Bike Erg Cals
- Ski Cals
- Hollow Rocks
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7/12/23
Strength/Skill:
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 6.5/10 RPE
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 7/10 RPE
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 7.5/10 RPE
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 8/10 RPE
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 8.5/10 RPE
*Pause Clean Deadlift is for two seconds at mid thigh.
**Pause Push Jerk is for two seconds in receive position.
Metcon: AMRAP 20 Minutes
500m Row
15 Burpees over Rower
400m Run
15 Burpees over Rower
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Strength/Skill:
10 Barbell Strict Press @ 6.5/10 RPE
8 Barbell Strict Press @ 7/10 RPE
6 Barbell Strict Press @ 7.5/10 RPE
4 Barbell Strict Press @ 8/10 RPE
2 Barbell Strict Press @ 8.5/10 RPE
*10 Double Dumbbell Push Press after each set.
Metcon:
3 Rounds
30 Alternating Dumbbell Snatches (50/35)
30 Toes to bar
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7/10/23
go to full workout
7/09/23
Strength/Skill:
1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 3 Back Squat @ 7/10 RPE
1 Pause Back Squat + 3 Back Squat@ 8/10 RPE
1 Pause Back Squat + 3 Back Squat @ 8/10 RPE
*Pause for 2 seconds in bottom of the squat
Metcon:
Every minute (21:00)
Minute 1: 6 Clean and Jerks (135/95)
Minute 2: 12 Wall Balls (20/14) (11’/10’)
Minute 3: 24 Crossover Single Unders or (48 Double Unders)
7/08/23
Saturday Partner WOD!
4 Rounds: Teams of 2
- 30 x DB DL
- 30 x GHDs
- 30 x Cal Bike
- 30 x A-squats
- 200m Run
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7/07/23
Strength/Skill:
10 Barbell Back Rack Lunges (5 + 5) @ 6/10 RPE
10 Barbell Back Rack Lunges (5 + 5) @ 6.5/10 RPE
8 Barbell Back Rack Lunges (4 + 4) @ 7/10 RPE
8 Barbell Back Rack Lunges (4 + 4) @ 7.5/10 RPE
6 Barbell Back Rack Lunges (3 +3) @ 8/10 RPE
Metcon: 5 Rounds
60 Double Unders (OR 45 Crossover Single Unders)
7 Thrusters (135/95)
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Strength/Skill: 3x
- Sled Push/Pull
- 5 x Tempo Ring Dips + 20s Support Hold
- 30 x Shoulder Taps
- 90s Plank
Metcon: 5 x E6MO6M
- 30/25 Cal Bike Erg
- 400m Run
- AMRAP Hollow Rocks till 5m
