Workout of the Day
10/27/22
Strength/Skill:
- Dip + Push Jerk + Dip + Jerk
- 5 x 1+1+1+1 @6-10/10 RPE
Metcon: Full Send
- 150 x Wallballs
- 300 x Double Unders
- 30 x Muscle-ups
go to full workout
Strength/Skill:
- Handstand skill work
Metcon: 25m Zone 2
- E5MO5M – 8 x Burpee Box Jumps
go to full workout
10/27/22
go to full workout
10/25/22
Strength/Skill:
- Power Clean to Parallel + Clean + Dip + Jerk
- 4 x 1+1+1+1
Metcon: 2 Sets (rest 2m btw)
- 2/4/6/8/10 x DL (225/155)
- 1/2/3/4/5 x Wallwalks
10/25/22
Strength/Skill: 3 Sets
- 3 x Snatch DL + 3 x Snatch Pull (95-100%)
Metcon: 2 x E5MO5M
2 Rounds
- 10 x Burpee Box Jump-overs (24/20)
- 10 x OH Squats (135/95)
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10/24/22
Strength/Skill:
- 10×2 Back Squat @84%
Metcon: 4 x E10MO10M
- 400m Run
- 40/32 Cal Echo Bike
- 400m Run
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Saturday Partner WOD!
Team of 2: 2 Rounds
- 50 x Cal Row
- 50 x T2B
- 30 x Sandbag Cleans
- 50 x Cal Bike
- 50 x Box Jump-overs
E4MO4M: 10 x Partner Burpees
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10/22/22
go to full workout
10/20/22
Strength/Skill:
- 3/2/1/1/1 x Split Jerk
Metcon: For Time
- 1k Run
- 75 x Thrusters (45/35)
- 25 x Burpee Box Jump-overs (30/24)
10/20/22
Strength/Skill: 3x
- 8 x Good Morning
- 10 x Strict T2B
- 10 x Pause Glute Bridge
Metcon: 3 Rounds
- 500m Row/Ski
- 40 x Ball Slams
- 1k Bike Erg
- 40 x GHDs
Cash-out:
- 15m Upper or Lower Body Stretch/Roll
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10/19/22
Strength/Skill:
- 5×5 Deadlift
Metcon: 3 Rounds (rest 1:1)
- 15/12 Cal Echo Bike
- 20 x Wallballs
- 15/12 Cal Echo Bike
- 20 x Wallballs (higher line)
- 15/12 Cal Echo BikE
go to full workout
Strength/Skill:
- Snatch Pull+ Power Snatch
- 2 x 2+2
- 2 x 1+1
Metcon: 5 Rounds (rest 1:1)
- 21/16 x Cal Row
- 15 x C2B Pull-ups
- 9 x Strict HSPU
