Workout of the Day
3/15/23
Strength/Skill:
3 Rounds
- 10 x Arnold Press
- 10 x BB Drag Curls
3 Rounds
- 12 Leaning Lateral Raise
- 10 x DB Preacher Curls
Metcon:
- 10/20/30 x Hang DB C&Js (2×50/35)
- 75′ Front Rack Walking DB Lunge
go to full workout
Strength/Skill:
- 5×1 Power Clean (70-75%)
Metcon: Partition However
- 1 Mile Run
- 100 x T2B
go to full workout
3/14/23
go to full workout
3/13/23
Strength/Skill:
- 2/4/6/8/10 x Back Squat (increasing weight!)
Metcon: 18m EMOM
- 200/175m Row
- 10 x Burpee over rower
- 15 x Wallballs
3/11/23
Saturday Partner WOD!!
Round for Round: 12m
- 8 x Burpees
- 10/8 x Cal Echo Bike
- 6 x DB C&J (70/50)
2m Rest
Round for Round 12m
- 6 x Shuttles
- 4 x MU
- 12 x Goblet Squat
go to full workout
3/10/23
Strength/Skill:
- 10m to complete 3RM Strict Press
Metcon: 16 x EMOM
- M1: 50 x Dubs
- M2: 5 x Power Cleans
- M3: 200m Run
- M4: 10 x GHD (15 X Sit-ups)
go to full workout
Strength/Skill: 3x
- 4 x Tempo Ring Dips
- 12 x Plyo Push-ups
- 8 x Pendlay Row
- 20 x Hollow Rocks
Metcon: 24m AMRAP
- Zone 2
- E4MO4M: 8 x Burpee Box Jumps
go to full workout
3/09/23
go to full workout
3/08/23
Strength/Skill: 4×1+1
- Hang snatch
- OH Squat
Metcon: 4 Rounds
- 600m Row
- 3m Echo Bikes
- Rest 1m
3/07/23
Strength/Skill: 5 x 1+1+1+1
- Clean Lift Off + Clean DL to midthigh + Power Clean + Clean to Parallel
Metcon: 4 Sets (Rest 1m between)
- 10 x DL (185/135)
- 20 x Push-ups
go to full workout
3/06/23
Strength/Skill:
- Back Squat: heavy set of 4
Metcon: 16m Cap
- 1k Run
- 5 Rounds
- 5 x Strict Pull-ups
- 15 x Air Squats
- 1k Run
go to full workout
Saturday Partner WOD!
Team of 2: 20m AMRAP
- Partner A: 400m Run
- Partner B: AMRAP
- 8 x DL
- 10 x T2B
- 12 x Box Jump-overs
