Workout of the Day
7/08/24
Strength/Skill:
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
Metcon:
For Time
15/12 Calorie Echo Bike
10 Bar Muscle Ups
Max Unbroken Wall Balls 20/14 (10/9)
-Rest 1 minute b/t sets-
*Continue to repeat the Triplet until you reach 150 Wall Balls (20/14)
go to full workout
Strength/Skill:
1 x 3 Position Back Squat @ 60-65% 1RM Back Squat
1 x 3 Position Back Squat @ 60-65% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
Metcon:
3 sets @ consistent 70-80% intensity:
AMRAP 5 minutes
4 Burpee Box Jump Overs (24/20)
8 Dumbbell Snatch (50/35)
12 Calorie Row
-rest 3 minutes b/t sets-
go to full workout
7/08/24
go to full workout
7/06/24
Saturday Partner WOD!!
Teams of 2: 25m AMRAP
A: 400m Run
B: Complete
- 15/12 Echo Bike or 25/20 Bike Erg
- 15 x Hollow Rocks
- Max 1 Arm Devil Press (70/50)
Accumulate devil press reps!
7/05/24
Strength/Skill:
5 Bench Press @ 65% 1 RM Bench Press
5 Bench Press @ 65% 1 RM Bench Press
3 Bench Press @ 75% 1 RM Bench Press
3 Bench Press @ 75% 1 RM Bench Press
1 Bench Press @ 80% 1 RM Bench Press
1 Bench Press @ 80-85% 1 RM Bench Press
Metcon:
“Strict JT”
21-15-9
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push Ups
-rest 3 minutes-
“Pulling JT”
21-15-9
Strict Pull Ups
Feet Elevated Ring Rows
*45 yard Dumbbell (or Kettlebell) Farmers Carry after each set (2×50/35)
go to full workout
7/04/24
Happy July 4th!
Hero WOD: Partner “Small”
3 Rounds
- 1k Row
- 50 x Burpees
- 50 x Box Jumps
- 800m Run
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
go to full workout
Strength/Skill:
1 Push Press + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Push Press + 1 Push Jerk + 1 Split Jerk @ 6.5/10 RPE
1 Push Press + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE
Metcon:
AMRAP 15 Minutes
Buy in: 45/35 Calorie Bike Erg
2 Rounds
45 GHD Sit Ups
45 Push Press (95/65)
-in remainder of time-
Max Calorie Bike Erg
go to full workout
7/02/24
go to full workout
7/01/24
Strength/Skill:
Power Snatch @ 73% 1RM Snatch
1 Power Snatch @ 75% 1RM Snatch
1 Power Snatch @ 75% 1RM Snatch
1 Power Snatch @ 78-80% 1RM Snatch
1 Power Snatch @ 78-80% 1RM Snatch
Metcon:
1-2-3-4-5-6-7-8-9-10
Power Snatch (135/95)
Burpee Pull Up
7/01/24
Strength/Skill: 5 Sets
1 Pause Front Squat + 1 ¼ Front Squat + 1 Front Squat @ 70-75% 1RM Front Squat
Metcon:
3 sets: @ RPE 7/10
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
30 Double Unders
-rest 1:1 b/t sets-
go to full workout
6/29/24
Saturday Partner WOD!!
Teams of 2: 25m AMRAP
- 50 x Cal Ski/Row
- 40 x Wallballs
- 30 x T2B
- 20 x Power Cleans
- 10 x Wall Walks
Split rope with later erd
go to full workout
Strength/Skill:
In as few sets as possible, accumulate 40 Bench Press at 75-80+%.
Metcon:
7 Rounds
10 Calorie Echo Bike
1 Rope Climb
10 Box Jump Overs (24/20)
1 Rope Climb
