Workout of the Day
8/08/23
Happy Birthday Jennell!!
Strength/Skill:
3 Push Press @ 5/10 RPE
3 Push Press @ 5.5/10 RPE
3 Push Press @ 5.5/10 RPE
3 Push Press @ 6/10 RPE
3 Push Press @ 6.5/10 RPE
*5 Heavy Double Dumbbell Seated Strict Press after each set.
Metcon: “The Chief” – 5 x 3m AMRAP
3m AMRAP
- 3 x Power Clean
- 6 x Push-ups
- 9 x Air Squats
Rest 1m
go to full workout
Strength/Skill:
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5/10 RPE
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5.5/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 6/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 6/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 6.5/10 RPE
Metcon:
EMOM 16 Minutes
Minute 1: 200m Run
Minute 2: 500/400m Bike Erg
Minute 3: 30 seconds of Burpee Bar Muscle Ups
Minute 4: Rest
go to full workout
8/06/23
go to full workout
8/05/23
Saturday Partner WOD!
Teams of 2: 5 Rounds
- 300m Run (together) (Stop @donut shop!)
- 4 x Heavy Squat Cleans (75%+)
- 4 Rounds of Cindy (alternate)
8/04/23
Strength/Skill:
- 5 Bench Press @ 6.5/10 RPE
- 5 Bench Press @ 7/10 RPE
- 5 Bench Press @ 7.5/10 RPE
- 5 Bench Press @ 8/10 RPE
- 5 Bench Press @ 8.5/10 RPE *10 Alternating Single Arm Dumbbell Bench Press (5 each arm) after each set.
Metcon: 20m AMRAP
- 20/15 Cal Row/Ski
- 7 x Devil Press
- 11 x Box Jumps (30/24)
go to full workout
8/03/23
Strength/Skill: 4x
- 1-3 Legless Rope Climb
- 10 x Bent-over DB Row
- 7/7/7 Curls
- 30s Hollow Gold
Metcon: 4 Rounds
- 30/25 Cal Bike Erg
- 30y Farmer Carry
- 50 x Crossovers
- 5 x Wallwalks
- 30 x Situps
go to full workout
Strength/Skill:
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
Metcon:
Individual Option:
AMRAP 15 Minutes
Odd Rounds: 500m/400m Row
Even Rounds: 400m Run
5 Sandbag Cleans (150/100)
10 Burpees Over Rower
go to full workout
8/02/23
go to full workout
8/01/23
Strength/Skill:
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 10 Double Dumbbell Push Press @ 6.5/10 RPE
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 10 Double Dumbbell Push Press @ 7/10 RPE
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 8 Double Dumbbell Push Press @ 7/10 RPE
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 8 Double Dumbbell Push Press @ 7.5/10 RPE
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 6 Double Dumbbell Push Press @ 7.5/10 RPE
Metcon: 4 sets:
AMRAP 2 Minutes
25/20 Calorie Bike Erg (OR 20/16 Calorie Echo Bike)
Max Wall Balls (30/20) (10/9ft) OR Dumbbell Hang Clean and Jerks (50/35)
-rest 2 minutes between sets-
7/31/23
Strength/Skill:
3 Front Squat + 5 Back Squat @ 6/10 RPE
3 Front Squat + 5 Back Squat @ 6.5/10 RPE
2 Front Squat + 3 Back Squat @ 7/10 RPE
2 Front Squat + 3 Back Squat @ 7.5/10 RPE
2 Front Squat + 3 Back Squat @ 8/10 RPE
Metcon:
For Time:
50 Chest to bar pull ups
50 Toes to bar
*every time you break complete 100ft Single Dumbbell Overhead Walking Lunge (50/35)
**If you are breaking more than four times on chest to bar and/or toes to bar, scale down to (35/25) for lunges weight or 50ft with (50/35).
***The transition from Chest to Bar to Toes to bar does NOT count as a “break” -(i.e. if you drop on the 50 chest to bar before the 1st toes to bar you do NOT need to do lunges)
Scaled Version
4 Rounds:
- 10 x C2B
- 10 x T2B
- 100′ Waking Lunge (50/35)
go to full workout
7/29/23
Saturday Partner WOD!!
Teams of 2:
- 150 x Cal Echo Bike
- 400m Run
- 150 x Cal Row
- 400m Run
- 150 x Box Jumps
- 400m Run
- 150 x Sit-ups
- 400m Run
- 150 x Goblet Squats
go to full workout
Strength/Skill:
3 Deadlift @ 7.5/10 RPE
3 Deadlift @ 8/10 RPE
3 Deadlift @ 8.5/10 RPE
3 Deadlift @ 8.5/10 RPE
3 Deadlift @ 9/10 RPE
Metcon:
4 Sets
AMRAP 4 Minutes
500m Row
10 Burpee Pull Ups
Max Cleans (225/155)
-rest 1 minute b/t sets-
