Workout of the Day
4/06/23
Strength/Skill:
- 4×10 Strict Press
Metcon: AMRAP 2 Minutes
- 10 Front Squats (155/105)
- 25’ Handstand Walk
- Max Reps Bar Muscle Ups
-Rest 1 Minute b/t sets-
*Complete Sets until you Accumulate 30 Bar Muscle Ups
go to full workout
Strength/Skill: 3x
- 4 x Ring MU Transition to Dip
- 6 x Strict Chin Ups
- 10 x Plyo Push-ups
- 10 x Fat Bar Curls
Metcon: 4 Rounds
- 30/25 Cal Ski
- 20 x GHD
- 40 x Cross-overs
- Sandbag Hug Carry
go to full workout
4/06/23
go to full workout
4/05/23
Strength/Skill:
- 5×3 Snatch Pull @110%
Metcon: AMRAP 20 Minutes
- 10/8 Calorie Bike Erg
- 10/8 Calorie Row
- 10/8 Calorie Ski
- 10 x 25ft Shuttle Runs
4/03/23
Strength/Skill: 3-4 Rounds
- 10 Barbell Bench Press @ RPE 7
-rest 1 minute- - 10 Bent Over Banded Tricep Extension @ RPE 7
-rest 1-2 minutes b/t rounds-
Metcon:
- 1 minute: Dumbbell Hang Power Cleans (2×50/35) in unbroken sets of 4+
-rest 30 seconds- - 1 minute: Lateral Burpee over dumbbells
-rest 30 seconds- - 1 minute: Toes to bar in unbroken sets of 5+
-rest 30 seconds- - 2 minutes: Dumbbell Hang Power Cleans (2×50/35) in unbroken sets of 4+
-rest 30 seconds- - 2 minutes: Lateral Burpee over dumbbells
-rest 30 seconds- - 2 minutes: Chest to Bar Pull Ups in unbroken sets of 3+
-rest 30 seconds- - 1 minute: Dumbbell Hang Power Cleans (2×50/35) in unbroken sets of 4+
-rest 30 seconds- - 1 minute: Lateral Burpee over dumbbells
-rest 30 seconds- - 1 minute: Toes to bar in unbroken sets of 5+
go to full workout
4/03/23
Strength/Skill:
- Back Squat: 10m to 3RM
Metcon: 20m E4MO4M
- 500m Bike Erg
- 50 x Dubs
- 5 x Wallwalks
go to full workout
Saturday Partner WOD!!
Teams of 2: 3 Rounds (1m on/1m off)
- Row Cals
- Burpee Box Jumps
- Bike Cals
- KB Swings
go to full workout
4/01/23
go to full workout
3/31/23
Strength/Skill: 10m to 1RM
- 1 x Push Jerk + 1 x Jerk
Metcon: 30m Cap
- 10 x Wallwalks
- 20 x DB/KB Front Squats (2×70/50)
- 30/24 x Cal Row
- 100m KB Carry
- 30/24 x Cal Row
- 20 x DB/KB Front Squats (2×70/50)
- 10 x Wallwalks
3/30/23
Strength/Skill: 3x
- 6 x weighted pull-ups
- 15 x Ring Dips
- 20 x V-ups (good ones)
Metcon: 50/40/30/20/10
- Bike Erg Cal
- Ski cal
- 20 x Hollow Rocks after each round
go to full workout
3/29/23
Strength/Skill:
- 10m 2RM Snatch
Metcon: 15m AMRAP (5/4/3/2/1)
- Strict Pronated Pull-ups
- DB Burpee Step-overs
go to full workout
Strength/Skill: 4 Sets
- 5 x Seated OH DB Press
- 7 x Incline DB Bench
- Max Flat DB Bench
Metcon: 3 Rounds: 12/9/6 (9/7/5)
- Ski Cals
- Echo Bike Cals
- 50 x Dubs after each set
- 3m Rest btw rounds
