Workout of the Day
12/23/22
Strength/Skill:
- Snatch High Pull + Power Snatch
- 2×2+2
- 3×1+2
Metcon: 15m Cap
- 20/16 x Bike Erg
- 20 x Front Rack Step-Ups
- 20/16 x Bike Erg
- 20 x Back Rack Step-Ups
- 20/16 x Bike Erg
- 20 x Front Rack Step-Ups
- 20/16 x Bike Erg
go to full workout
Strength/Skill: 3x
- 12 x Russian Dips
- 12 x Renegade Row
- 24 x Hollow Rocks
- 24 x Pikes
Metcon:
- 25m Zone 2 Cario (choose: row/ski/run)
- E4MO4M: 8 x Burpee Box Jumps
go to full workout
12/22/22
go to full workout
12/21/22
Strength/Skill:
- 6/4/4/2 x DL
Metcon: 20m AMRAP
- 5 x Pull-ups
- 10 x Push-ups
- 15 x Air Squats
12/20/22
Strength/Skill:
- Push Jerk + Jerk
- 2 x 2+2 @60%
- 3 x 2+1 @65-75%
Metcon: For Time (10m Cap)
- 100/80/60/40/20 x Double Unders
- 50/40/30/20/10 x Sit-ups
go to full workout
12/19/22
Strength/Skill:
- Pause Front Squat + 1 1/4 Front Squat + Front Squat
- 2×1+1+2 @60%
- 3×1+1+1 @65-75%
Metcon: 8 x E3MO3M
- 15/12 Cal Echo Bike
- 10 x DB Thruster
go to full workout
Saturday Partner WOD!!
Teams of 2: 4 Rounds
- 1k Row or Ski (250 Sprints)
- 30 x DB Snatch
- 30 x GHD
- 30 x Box Jump Overs
- 10 x Partner Burpees
go to full workout
12/17/22
go to full workout
12/16/22
Strength/Skill:
- 5×3 Power Snatch @65-78% (try from blocks)
- 3×4 Snatch Pull @95%
Metcon: 5 Rounds
- 15 x Push Jerks (95/65)
- 12 x C2B
- 9 x SDHP (95/65)
12/14/22
Strength/Skill: 3x (Do It Right Thursday!)
- 5-8 x Ring Dips (SLOW, Open up into full support, Pause 2s at top – scale with band or feet on the ground)
- 20 x Band Face Pulls (1s Pause, open chest, elbows high)
- 15 Hollow Rocks (for quality)
Metcon: 2 Rounds
- 1k Row
- 1k Ski
- 2k Bike
go to full workout
12/14/22
Strength/Skill:
- 4×3 DL @8.5-9.5RPE
Metcon: 10m AMRAP
- 5 x Bar MU
- 10 x Shuttles (25m)
go to full workout
Strength/Skill:
- Push Press + Push Jerk + Split Jerk
- 3 x 1+1+2 @75-90% of push press
- Push Jerk + Split Jerk
- 3 x 1+1 @80-90% of Jerk
Metcon: 4 X Intervals (2m on/1m off)
- 20 x DB Box Step-ups (50/35)
- Max Wall-Facing HSPU till 2m
