Workout of the Day
9/13/22
Strength/Skill:
- 5×3 Snatch Pull
Metcon: 3 Sets (Rest 1:1)
- 75 x Double Unders
- 20 x GHD
- 15 x Burpee Pull-ups
- 20 x GHD
- 75 x Double Unders
go to full workout
Strength/Skill:
- 10×3 Front Squat (77%)
Metcon: “Karen”
- 150 x Wallballs (11’/10′)
go to full workout
9/12/22
go to full workout
9/09/22
Saturday Partner WOD!!
Teams of 2: For Time!
- 100 x Cal Row
- 20 x Burpee-over Rower
- 80 x Cal Row
- 20 x Burpee-over Rower
- 60 x Cal Row
- 20 x Burpee-over Rower
- 40 x Cal Row
- 20 x Burpee-over Rower
- 20 x Cal Row
- 20 x Burpee-over Rower
- 400m Run
9/08/22
Strength/Skill:
- BtN Push Press + Push Jerk + Split Jerk
- 2 x 2+1+2 @55-60%
- 3 x 1+1+1 @65-75%
Metcon: Partners (14m Cap)
- 30/25 x Echo Bike Cals (together)
- 15 x Wall-Facing Strict HSPU (split)
- 20/15 x Echo Bike Cals
- 15 x Wall-Facing Strict HSPU
- 20/15 x Echo Bike Cals
- 15 x Wall-Facing Strict HSPU
- 30/25 x Echo Bike Cals
go to full workout
9/08/22
Strength/Skill: EMOM x 12
- 40-80 DUs
- 8-12 Pistols
- 2-4 Rope Climbs
Reps are for quality
Metcon: 3 Rounds
- 1k Row/Ski
- Heavy Sled Push
- 35 x Ball Slams
- 25 x Hollow Rocks
go to full workout
Strength/Skill:
- Hang Clean + Clean + Push Jerk
- 5/5/4/3/3 @ 5.5-7.5RPE
Metcon:
3 Rounds
- 10 x Ring MU
- 20 x No-Touch Box Jump-Overs
- 30 x GHD
Then: 100′ Front Rack Lunge (135/95)
go to full workout
9/07/22
go to full workout
9/05/22
Strength/Skill:
High Hang Snatch + Hang Snatch + Snatch
- 5×3 @5-7.5RPE
Metcon: 8 x E2MO2M
- 200m Row
- 8 x Cal Ski
- Add 2 cals each round for 6 rounds then complete as many cals as possible for rounds 7 & 8.
9/05/22
Labor Day Hero WOD!
Choose 1:
“Abbate” – For Time
- 1 Mile Run
- 21 x Clean and Jerks (155/105)
- 800m Run
- 21 x Clean and Jerks (155/105)
- 1 Mile Run
“Weston” – 5 Rounds
- 1k Row
- 200m Farmer Carry
- 50m L Arm OH DB Carry
- 50m R Arm OH DB Carry
go to full workout
9/03/22
Saturday Partner WOD!!
Teams of 2: 25m AMRAP
- 2/4/6/8/10… x Wall Walks
- 2/4/6/8/10… x Shuttles
- 10/20/30/40/50… x DB Snatch
- 10/20/30/40/50… x Bike Cals
Split Reps (Increase Each Round)
go to full workout
Strength/Skill:
- 10×3 Front Squat (80%)
Metcon: Partner Pro Jackie
- 1k Row (Each)
- 100 x Thrusters (95/65)
- 60 x Bar Muscle-Ups
