Workout of the Day
6/07/23
Strength/Skill:
5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 7/10 RPE
3 Wide Grip Bench Press @ 8/10 RPE
3 Wide Grip Bench Press @ 8/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
*5 Chin Up after each set.
Metcon: 28m AMRAP
1000m Bike Erg
20 Dumbbell Hang Clean and Jerks (1×50/35)
20 Push Ups
go to full workout
Strength/Skill:
3 Power Snatch @ 7/10 RPE
2 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 9/10 RPE
Metcon: 10m AMRAP
- 50 x Double Unders
- 12 x Standing Back Rack Lunge Steps (115/75)
- 10 x Burpee-over-bar
go to full workout
6/06/23
go to full workout
6/05/23
Strength/Skill:
3 In the Hole Front Squat @ 6/10 RPE
3 In the Hole Front Squat @ 6.5/10 RPE
2 In the Hole Front Squat @ 7.5/10 RPE
1 In the Hole Front Squat @ 8/10 RPE
1 In the Hole Front Squat @ 9/10 RPE
1 In the Hole Front Squat @ 10/10 RPE
Metcon:
10x100m Sprint
-rest as needed b/t sets-
6/03/23
Saturday Partner WOD!!
Teams of 2:
1k Row/Ski (250m Sprints)
3 Rounds Each
- 12 x DB C&J
- 15 x Box Jump-overs
1k Row/Ski (250m Sprints)
3 Rounds Each
- 7 x DL
- 12 x T2B
1k Row/Ski (250m Sprints)
go to full workout
6/02/23
Strength/Skill:
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 7/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk@ 8/10 RPE
Metcon: 3 Rounds
25 Burpee over the bar
15 Body weight back squats
go to full workout
Strength/Skill:
- 2-4 x Strict HSPU (do negatives if not there yet/deficit till 2-4 reps is a challenge)
- Follow up with 20-30s Ring Dip Support Hold
- 50-100 x Unbroken Double Unders
Metcon: Rest 1:1
- 1 x 800m Run
- 2 x 400m Run
- 4 x 200m Run
- 4 x 100m Run
go to full workout
5/31/23
go to full workout
5/31/23
Strength/Skill:
3 Wide Grip Bench Press @ 7/10 RPE
3 Wide Grip Bench Press @ 7/10 RPE
3 Wide Grip Bench Press @ 8/10 RPE
3 Wide Grip Bench Press @ 8/10 RPE
3 Wide Grip Bench Press @ 9/10 RPE
*10 Lat Pull Downs or Banded Lat Pull Downs after each set.
Metcon:
30ft -60ft -90ft x Back Rack Lunge (135/95)
30-20-10 x Toes to bar
5/29/23
Metcon: 4 Sets
AMRAP 7 Minutes @ consistent moderate effort across
10-15-20-25….
Row (calories)
Ski (calories)
Bike Erg (calories)
-Rest 3:00 between sets-
go to full workout
5/29/23
Strength/Skill:
3 In the Hole Front Squat @ 6/10 RPE
3 In the Hole Front Squat @ 6.5/10 RPE
3 In the Hole Front Squat @ 7.5/10 RPE
3 In the Hole Front Squat @ 8/10 RPE
3 In the Hole Front Squat @ 8/10 RPE
Metcon: 21-15-9
Power Snatches (95/65)
Calorie Echo Bike
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“Murph”
- 1 Mile Run
- 100 x Pull-ups
- 200 x Push-ups
- 300 x Air Squats
- 1 Mile Run
20/14lb weight vest
