Workout of the Day
8/08/22
Strength/Skill:
- 5×1 Back Squat @8.5/10 RPE
Metcon:
- 50 x Pull-ups
- 21 x Thrusters (95/65)
- 2000m Bike Erg OR 800m Run
- 21 x Thrusters (95/65)
- 50 x Pull-ups
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For Time
3 Rounds (40 min cap)
50 Cal Bike Erg
25 Burpee Box Overs
50 Cal Ski
15 Burpee Pull Ups
50 Cal Row
5 Burpee Muscle Ups
Split work as you wish
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8/06/22
go to full workout
8/05/22
Strength/Skill:
- 10/8/6/6/6 x Front Rack Step Ups
Metcon: Partners Teams of 2
- 100 x Box Jump-overs
- 50 x T2B
- 100 x HSPU
- 50 x T2B
- 100 x Box Jump-overs
8/04/22
Strength/Skill: 3x
- 5 x Strict Weighted Pull-ups
- Max Effort Strict Pull-up
- 10 x Lateral Plate Raise
- 15 x Y’s & T’s
Metcon: 30m Zone 2 (pick your poison)
- E5MO5M: 10 x Burpee Box Jumps
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8/03/22
Strength/Skill:
- Clean and Jerk Technique Work
- 2 x 2+1 @7/10 RPE
- 4 x 1+1 @8-8.5/10 RPE
Metcon: 7 Rounds
- 7 x Power Snatch (115/80)
- 49 x Double Unders
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Strength/Skill:
- 1 Snatch High Pull + 1 Power Snatch + 1 Snatch
- 5×3 work up to 8.5/10 RPE
Metcon: 2 Rounds (Rest 1:1)
- 40/32 Cal Echo Bike
- 40 x GHD
- 40/32 Cal Row
- 120′ Walking DB OH Lunge (2×50/35)
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8/01/22
go to full workout
7/31/22
Strength/Skill:
- Back Squat: 5×2 @85%
Metcon: 21/15/9
- Thruster (95/65)
- Bar-Facing Burpee
- C2B
7/30/22
Saturday Partner WOD!
3 Rounds: EMOM – Teams of 2
- DB Snatch
- Burpees
- Echo Bike Cals
- Step Down Box Jump-overs
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7/28/22
Strength/Skill:
- 5×3 Deadlift
Metcon: 4 Sets (rest 1:1)
- 250m Ski
- 100 x DUs
- 250m Ski
go to full workout
Strength/Skill:
- 5 x Strict Pull ups (Weighted+3s Negative)
- Max Strict Pull-ups (ring rows)
- 10 x Bar Curls
- 10 x Ring Dips (2s Pause at bottom)
Metcon: 4 Rounds
- 400m Run
- 30 x Ball Slams
- 30 x GHD
