Workout of the Day
10/05/22
Strength/Skill:
Clean Pause Pull + Pause Power Clean + Clean + Jerk
- 5×1+1+1+1
Metcon: 4 X E8MO8M
- 200m Run
- 10 x DB Box Step-overs (1 x 50/35)
- 20 x GHDs
- 10 x DB Box Step-overs (1 x 50/35)
- 200m Run
go to full workout
Strength/Skill:
- 5×3 Snatch Pull
Metcon:
5m AMRAP
- 10 x L-arm DB Push Press
- 25′ 1-Arm OH Walking Lunge
- 10 x R-arm DB Push Press
- 25′ 1-Arm OH Walking Lunge
5m Rest
5m Amrap
- 10 x L-arm DB Snatch
- 25′ Handstand Walk
- 10 x R-arm DB Snatch
- 25′ Handstand Walk
5m Rest
5m AMRAP
- 25′ 1-Arm OH Walking Lunge
- 25′ Handstand Walk
- 25′ 1-Arm OH Walking Lunge
- 25′ Handstand Walk
go to full workout
10/04/22
go to full workout
10/03/22
Strength/Skill:
- 5×3 Back Squat
Metcon:
- 100 x Double Unders
- 40 x Wallballs
- 100 x Double Unders
- 30 x Wallballs
- 100 x Double Unders
- 20 x Wallballs
10/01/22
Saturday Partner WOD!!
Teams of 2: 25m AMRAP
- 15/12 Cal Bike Erg (Each)
- 8 x Power Clean (Heavy!)
- 12 x Burpee Pull-ups/MU
- 3 x Shuttles (Together)
Add 3 shuttles each round! (6/9/12 etc…)
go to full workout
9/29/22
Strength/Skill:
- Strict Press + Push Jerk + Split Jerk
- 5 x 1+2+3
Metcon: For Time!
- 50 x Power Snatch (95/65)
- 100′ OH Walking Lunge (95/65)
go to full workout
Strength/Skill: 3x
- 5 x Ring MU Transitions Into Dip
- 100 x Unbroken Double Unders
- 25 x GHD
Metcon: 5 x E6MO6M
- 500m Row/Ski
- 400m Run
go to full workout
9/29/22
go to full workout
9/28/22
Strength/Skill:
- Clean DL to Mid Thigh + Clean Panda Pull + Clean + Jerk
- 5×1+1+1+1 @6.5-8/10 RPE
Metcon: 16m Cap
- 25′ Handstand Walk
- 15 x Squat Cleans (135/95)
- 25′ Handstand Walk
- 20 x C2B
@4m
- 25′ Handstand Walk
- 10 x Squat Cleans (185/125)
- 25′ Handstand Walk
- 20 x C2B
@8m
- 25′ Handstand Walk
- 5 x Squat Cleans (225/145)
- 25′ Handstand Walk
- 20 x C2B
@12m
- 25′ Handstand Walk
- 3 x Squat Cleans (275/185)
- 25′ Handstand Walk
- 20 x C2B
9/27/22
Strength/Skill:
- 5×3 Snatch Pull (technique work) (work up to 95%)
Metcon: 3 Sets of 21/15/9 (rest 1:1)
- Cal Row
- Cal Ski
- Cal Echo Bike
go to full workout
9/25/22
Strength/Skill:
- 5×3 Back Squat @78%
Metcon: 10m AMRAP
- 10 x KB Swings
- 10 x Box Jumps
go to full workout
Saturday Partner WOD!!
A: 1k Row (250m Sprints)
B: 3 Rounds (Each)
- 10/8 Cal Bike
- 14 x Wallballs
C: 1k Ski (250m Sprints)
D: 3 Rounds
- 10 x DB Hang C&J
- 12 x Box Jump-overs
E: 800m Run (200m Sprints)
