Workout of the Day
12/28/23
Strength/Skill: 5 Sets
- 45y Sled Push (15 up/back/up)
- 20 x GOOD Hollow Rocks
Metcon: 50/40/30/20/10
- 50/40/30/20/10 x Cal Row/Ski
- 30/25/20/15/10 x HSPU
- 30/25/20/15/10 x GHD
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Strength/Skill:
1 Clean Pull + 1 Clean @ 60% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean @ 65% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean @ 70% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean @ 80% 1 RM Clean and Jerk
Metcon:
3:00 Max Calorie Assault Bike
-3:00 rest-
3:00 Max 25ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Row
-3:00 rest-
2:00 Max Calorie Assault Bike
-2:00 rest-
2:00 Max 25ft Shuttle Run
-2:00 rest-
2:00 Max Calorie Row
-2:00 rest-
1:00 Max Calorie Assault Bike
-1:00 rest-
1:00 Max 25ft Shuttle Run
-1:00 rest-
1:00 Max Calorie Row
*Sub Echo Bike for Rx’d if needed
*Score each 25ft Shuttle Run as 1 rep.
*1 Calorie = 1 Rep
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12/27/23
go to full workout
12/26/23
Strength/Skill:
1 Front Squat @ 55% 1 RM Front Squat
1 Front Squat @ 60% 1 RM Front Squat
1 Front Squat @ 65% 1 RM Front Squat
1 Front Squat @ 70% 1 RM Front Squat
1 Front Squat @ 80+% 1 RM Front Squat
Metcon:
3 sets (1 Set every 3 Minutes)
100 Double Unders
30 Push Ups
12/23/23
12 Days of Fitmas!
- 12 x Thrusters
- 11 x HSPU
- 10 x Bike Cals
- 9 x Box Jumps
- 8 x Ski Cals
- 7 x Wallballs
- 6 x Push Jerks
- 5 – Hang Squat Cleans
- 4 – T2B
- 3 – Devil Press
- 2 – Muscle-up (6 x Ring Rows)
- 1 – Sled Push (1 Way)
Complete workout just like the song! (1 Sled Push, then 2 Muscle-ups and 1 Sled Push, then 3 Devil Press 2 Muscle-ups and 1 Sled Push). Each round ends with the sled push. Workout is complete at the end of round 12’s sled push.
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12/22/23
Saturday Partner WOD!!
3 Rounds (1m on/1m off w/Partner)
- M1: Row/Ski Cals
- M2: DB Snatch
- M3: Bike Cals
- M4: A Squats
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Strength/Skill:
5×7 RDL
Metcon:
3 Rounds:
21 Calorie Row
15 Chest to bar pull ups
9 Thrusters (135/95)
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12/21/23
go to full workout
12/21/23
Thursday Scaries with Steve
12/19/23
Strength/Skill:
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 60% 1 RM Snatch
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 65% 1 RM Snatch
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 68% 1 RM Snatch
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 70% 1 RM Snatch
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 72-72+% 1 RM Snatch
*Pause Snatch: Pause for 2 seconds in the receive.
Metcon:
20 Wall Facing Strict Handstand Push Ups
30 Box Jumps (24/20)
40 Toes to bar
-rest 5 minutes-
40 Toes to bar
30 Box Jumps (24/20)
20 Wall Facing Strict Handstand Push Ups
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12/19/23
Strength/Skill:
1 Clean Deadlift + 1 Clean + 1 Pause Split Jerk @ 75% 1 RM Clean and Jerk
1 Clean Deadlift + 1 Clean + 1 Pause Split Jerk @ 80% 1 RM Clean and Jerk
1 Clean Deadlift + 1 Clean + 1 Pause Split Jerk @ 85% 1 RM Clean and Jerk
*Pause Split Jerk: Pause in receive for 2 seconds.
Metcon:
3 sets
50 Double Unders
10 Sandbag Cleans (100/70)
50 Double Unders
20 Sandbag Squats (100/70)
-rest 1:1-
*Rx’d sub for Sandbag Cleans: Power Cleans (115/80)
*Rx’d sub for Sandbag Squats: Front Squats (115/80)
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Strength/Skill:
1 Pause Front Squat + 1 ¼ Front Squat @ 60-63% 1 RM Front Squat
1 Pause Front Squat + 1 ¼ Front Squat @ 65-68% 1 RM Front Squat
1 Pause Front Squat + 1 ¼ Front Squat @ 70-73% 1 RM Front Squat
1 Pause Front Squat + 1 ¼ Front Squat @ 75-80% 1 RM Front Squat
*Pause Front Squat: Pause for 2 seconds in the recieve.
Metcon:
4 sets @ consistent effort
In a 2-minute window
250m Ski (OR Row)
Max Shuttle Runs in the time remaining (50ft)
-rest 2 minutes-
In a 2-minute window
10 Shuttle Runs (50ft)
Max meter Ski (OR Row) in the time remaining
-rest 2 minutes b/t sets-
*Every 25m of ski = 1 rep
