Workout of the Day
11/10/22
Strength/Skill:
- 3 Sets: 2 x Dip + 1 x Split Jerk @7-8/10
- 2 Sets: 1 x Dip + 1 x Split Jerk @8-9/10
Metcon:
- 50 x Burpees
- 400m Run
- 100 x Push-ups
- 400m Run
- 150m Walking Lunge
- 400m Run
- 200 x Squats
- 400m Run
- 150m Walking Lunge
- 400m Run
- 100 x Push-ups
- 400m Run
- 50 x Burpees
go to full workout
Strength/Skill:
- 3-5 x Ring MU Transitions
- Max Ring Dips
- 25 x Facepulls
Metcon: 20m AMRAP
- 500m Ski
- 25 x Ball Slams
- 1k Bike
- 20 x Hollow Rocks
go to full workout
11/10/22
go to full workout
11/08/22
Strength/Skill:
- 3×12 DL @7/10
Metcon: 12m AMRAP
- 80 x DUs
- 4 x Rope Climbs
- 20 x GHDs
11/08/22
Strength/Skill:
- Snatch Pull + Panda Pull + Snatch
- 2 x 1+1+2 @6.5-7RPE
- 3 x 1+1+1 @7.5-8.5RPE
Metcon: 9m Cap Each
- 21/18 Cal Echo Bike
- 21 x Hang Power Cleans (135/95)
- 15/12 Cal Echo Bike
- 15 x Hang Power Cleans
- 9/6 Cal Echo Bike
- 9 x Hang Power Cleans
Rest 1:1
- 21/18 Cal Echo Bike
- 15 x Hang Power Cleans (185/125)
- 15/12 Cal Echo Bike
- 9 x Hang Power Cleans
- 9/6 Cal Echo Bike
- 3 x Hang Power Cleans
go to full workout
11/06/22
Strength/Skill:
- Back Squat: 3×1 @86%
Metcon: For Time
- 15 x Bar MU
- 75 x Wallballs
- 15 x Bar MU
go to full workout
Saturday Partner WOD!!
Teams of 2:
- Partner A: Chipper
- 1500m Ski
- 2k Row
- 5k Bike Erg
- Partner B: Complete
- 8 x 1-arm DB Hang C&J (70/53)
- 10 x Burpee Box Jumps
- 35 x Double Unders
go to full workout
11/05/22
go to full workout
11/04/22
Strength/Skill:
- Dip + Jerk + BtN Dip + BtN Jerk
- 5 x 1+1+1+1 @6.5-9.5/10 RPE
Metcon:
- 21 x Squat Snatch (95/65)
- 42/34 x Cal Row
- 15 x Squat Snatch (95/65)
- 30/24 x Cal Row
- 9 x Squat Snatch (95/65)
- 18/14 x Cal Row
11/03/22
Strength/Skill: 12m EMOM
- 1: 40s Handstand Hold (or DB OH Hold)
- 1: Max Double Unders
- 3: 15 x Hollow Rocks
Metcon: 4 Rounds: Pick a Machine
- 3m Slow
- 2m Moderate
- 1m Fast
- 1m Rest
go to full workout
11/02/22
Strength/Skill:
Power Clean + Clean + Power Clean + Clean
- 5 x 1+1+1+1
Metcon: 13m Cap
- 50 x T2B
- 40 x Burpee to Bar
- 30 x Strict HSPU
- 20 x Bar MU
- 10 x Rope Climbs
go to full workout
Strength/Skill:
- Power Snatch + Panda Pull + Snatch
- 5 x 1+1+1 @6.5-8.5/10 RPE
Metcon: 42/30/18
- Deadlift (155/105)
- Box Jump-overs
