Workout of the Day
6/19/22
Strength:
- 5/5/4/4/4 Tempo Back Squat
Metcon:
- 12 x Squat Cleans (155/105)
- 24 x Bar MU
- 12 x Squat Cleans (155/105)
- @10m
- 6 x Squat Cleans (225/155)
- 24 x Bar MU
- 6 x Squat Cleans (225/155)
go to full workout
Saturday Partner WOD!!
Teams of 2:
1k Row (split 250s)
3 Rounds:
- 8 x DL (225/155)
- 10 x Burpee-over-bar
3 Rounds:
- 12/10 x Cal Bike
- 20 x Air Squats
3 Rounds:
- 12 x DB Hang Clean&Jerk (70/50)
- 12 x Box Jump-overs
1k Row (split 250s)
go to full workout
6/17/22
go to full workout
6/16/22
Strength/Skill:
- 3/2/1/3/2/1 x Snatch Balance
Metcon: (row together
- 500m Row (together)
- 30 x Wallballs
- 20 x C2B
- 80′ Sled
- 10 x Sandbag to shoulder
- 80′ Sled
6/16/22
Strength/Skill:
- HS Skill Work
- 6 x KB Upside-down Press (per side)
- 30s Ring Support Hold
- 15 x Face-Pulls
- 15 x Hollow Rocks
Metcon: 3 Rounds Ski or Row (2m Rest)
- 3m Moderate (High Stroke/Low Damp)
- 1m Moderate (Low Stroke/High Damp)
- 5m Bike Erg Moderate
- 3m Moderate (Low Stroke/Hogh Damn)
- 1m Moderate (High Stroke/Low Damn)
go to full workout
6/14/22
Strength/Skill:
- 4×10 Tempo DB Bench Press
Metcon: 2 Rounds (rest 1:1)
- 25 x GHD
- 9 x OH Squat (165/115)
- 20 x GHD
- 7 x OH Squat (185/125)
- 15 x GHD
- 5 x OH Squat (205/135)
go to full workout
Strength/Skill:
- 3/2/1/3/2/1 x Power Clean
Metcon:
- 2k Echo Bike
- 30 x T2B
- 50 x DB Snatch (70/50)
- 30 x T2B
- 20 x Burpee Box Jumps
go to full workout
6/14/22
go to full workout
6/11/22
Saturday Partner WOD!!
Teams of 2: 2 Rounds
- 50 Cal Ski
- 10 x Partner Burpees
- 50 x T2B
- 10 x Partner Burpees
- 50 x Echo Bike Cals
- 10 x Partner Burpees
-50 x DB Snatch - 10 x Partner Burpees
- 400m Run (together)
6/10/22
Strength/Skill:
Clean Pull + Clean + Push Jerk (blocks)
– 4×3 @8/10RPE
Metcon: 5 E4MO4M
– 15 x C2B
– 2 x 25′ Shuttles
– 10 x Thruster (135/95)
go to full workout
6/10/22
Strength/Skill: 3x
- 45s Handstand Hold (45s shoulder taps)
- 90 x Unbroken Double Unders
- Max Ring Dips (3s Pause at bottom
- and Top)
- Metcon: Rest 1:1
- – 1 x 800m Run
- – 2 x 400m Run
- – 4 x 200m Run
- – 4 x 100m Run
go to full workout
Strength/Skill:
– 3/2/1/1/1 x Bench Press
Metcon: 6 Rounds (rest 1:1)
– 10 x DL (275/185)
– 10 x Burpee Box Jump-overs
