Workout of the Day
7/25/23
Strength/Skill:
10 Barbell Strict Press @ 6/10 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 @ 9/10 RPE
Metcon:
8 sets (1 set every 3 minutes)
200m Run
10 Hang Dumbbell Snatch (50/35)
40 Double Unders
go to full workout
Strength/Skill:
3 Back Squat @ 7/10 RPE
3 Back Squat @ 7.5/10 RPE
3 Back Squat @ 7.5/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
Metcon:
4 sets
9 Thrusters (135/95)
3 Rope Climbs
21/18 Calorie Echo Bike
-Rest 3 minutes between sets-
go to full workout
7/24/23
go to full workout
7/22/23
Teams of 2:
3 Rounds Each
- 10 x DB Snatch
- 12 x Box Jump-overs
1k Ski/Row
3 Rounds Each
- 10/8 Cal Bike
- 20 x Air Squats
1k Row/Ski
3 Rounds Each
- 10 x T2B
- 12 x Wallballs
7/21/23
Strength/Skill:
20 Barbell Back Rack Walking Lunges @ 7/10 RPE
20 Barbell Back Rack Walking Lunges @ 7.5/10 RPE
20 Barbell Back Rack Walking Lunges @ 8/10 RPE
20 Barbell Back Rack Walking Lunges @ 8.5/10 RPE
Metcon:
- 15/12/9/6/3 x Power Cleans
- 15/12/9/6/3 x Burpee Over Bar
go to full workout
7/19/23
Strength/Skill: 3x
- 4 x Wallwalks + 4 x Wall-facing HSPU
- 5 x Ring Dips (last set to failure)
- 6 x Strict Chin-ups (last set to failure)
- 60y Suitcase Farmer Carry (each side)
Metcon: 32m E2MO2M (90s work/30 rest)
- Cal Row
- Cal Bike
- Cal Ski
- Crossovers
go to full workout
Strength/Skill:
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE
Metcon: For Time (15m Cap)
50 Wall Balls (20/14) (10’/9′)
30 GHD Sit Ups
50/40 Calorie Row
30 GHD Sit Ups
50 Wall Balls (20/14) (10’/9′)
go to full workout
7/18/23
go to full workout
7/18/23
Strength/Skill:
5 Seated Double Dumbbell Strict Press @ 6.5/10 RPE
5 Seated Double Dumbbell Strict Press @ 7/10 RPE
5 Seated Double Dumbbell Strict Press @ 7.5/10 RPE
5 Seated Double Dumbbell Strict Press @ 8/10 RPE
5 Seated Double Dumbbell Strict Press @ 8.5/10 RPE
*5 Barbell Behind the Neck Push Press after each set.
Metcon:
3 rounds:
15/12 Calorie Assault Bike
12 Deadlifts (185/125)
9 Box Jump Overs (24/20)
-rest 3 minutes-
For time:
27 Box Jump Overs (24/20)
36 Deadlifts (185/125)
45/36 Calorie Assault Bike
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-
go to full workout
7/15/23
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
go to full workout
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
