Workout of the Day
7/03/23
Strength/Skill:
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 6/10 RPE
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 7/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 7/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 7.5/10 RPE
- Pause for 2 seconds in the bottom of the squat
Metcon: 5 sets
20 Push Ups
20 GHD Sit Ups
-rest 1:1 b/t sets-
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Happy 4th Weekend!
“Partner Small“
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters
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7/01/23
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6/29/23
Strength/Skill:
10 Barbell Front Rack Step Ups @ 6/10 RPE
10 Barbell Front Rack Step Ups @ 6.5/10 RPE
10 Barbell Front Rack Step Ups @ 7/10 RPE
10 Barbell Front Rack Step Ups @ 7.5/10 RPE
10 Barbell Front Rack Step Ups @ 7.5/10 RPE
*5 each leg.
Metcon:
For load:
In 6 minutes
800m Run
Heavy Single Snatch
-rest 2 minutes-
For time:
8 Power Snatches (155/105)
800m Run
6/28/23
Strength/Skill: 4x
- 6 x Tempo Strict HSPU
- 45s Handstand Hold
- 6 x Pull-up Slow Negatives
- 30s Dead Hang
Metcon: 20m AMRAP
- 25 Cal Bike Erg
- 50 x Cross-overs
- 30y Farmer Carry
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6/28/23
Strength/Skill:
Technique Work:
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
Metcon:
10-9-8-7-6-5-4-3-2-1
Deadlifts (275/185)
Dumbbell bench presses (2×70/50)
Squat cleans (135/95)
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Strength/Skill:
- 5 Strict Press + 10 Double Dumbbell Push Press @ 6/10 RPE
- 5 Strict Press + 8 Double Dumbbell Push Press @ 6.5/10 RPE
- 5 Strict Press + 6 Double Dumbbell Push Press @ 7/10 RPE
- 5 Strict Press + 4 Double Dumbbell Push Press @ 7/10 RPE
- 5 Strict Press + 2 Double Dumbbell Push Press @ 7/10 RPE
*Move up in weight each set for the Dumbbell ending with a heavy set of 2.
Metcon: 3 x 2 Rounds (rest 2m between)
- 15/12 x Cal Echo Bike
- 6 x Devil Press
- 10 x DB Box Step-overs
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6/27/23
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6/26/23
Strength/Skill:
1 Tempo Back Squat + 5 Back Squat @ 6/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 6.5/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7.5/10 RPE
*Tempo is 3 seconds down, 2 second hold in bottom.
Metcon: 20m AMRAP
- 6 x Pull-ups
- 8 x Burpees
- 12 x Air Squats
E4MO4M: 60 x Double Unders
6/24/23
Saturday Partner WOD!!
Chipper:
- 70 Cal Echo Bike
- 10 x Partner Burpees
- 70 x DB Snatch
- 10 x Partner Burpees
- 70 x GHDs
- 10 x Partner Burpees
- 70 x Box Jump-overs
- 10 x Partner Burpees
- 400m Run (together)
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6/23/23
Strength/Skill:
10 Barbell Front Rack Lunge (5+5) @ 6/10 RPE
8 Barbell Front Rack Lunge (4+4) @ 7/10 RPE
6 Barbell Front Rack Lunge (3+3) @ 8/10 RPE
4 Barbell Front Rack Lunge (2+2) @ 9/10 RPE
2 Barbell Front Rack Lunge (1+1) @ 10/10 RPE
Metcon: 3 Rounds
12/10 Calorie Echo Bike
60ft Sled Push (3×45/2×45)
3 Rope Climb
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Strength/Skill:
5×3 Strict Press
Metcon: AMRAP 20 Minutes
25/20 Calorie Row
50 Dumbbell Deadlifts (50s/35s)
25/20 Calorie Row
40 Dumbbell Front Squats (50s/35s)
25/20 Calorie Row
30 Dumbbell Shoulder to Overhead (50s/35s)
