Workout of the Day
9/14/23
Hour of Power with Steve.
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Strength/Skill:
5 Push Press @ 6/10 RPE
4 Push Press @ 7/10 RPE
3 Push Press @ 8/10 RPE
2 Push Press @ 9/10 RPE
1 Push Press @ 10/10 RPE
10 Push Press @ 6.5/10 RPE
10 Push Press @ 7/10 RPE
Metcon:
For time:
30 Calorie SkiErg
15 Fronts Squats (185/125) (OR 30 at (135/95)
20 Calorie SkiErg
10 Fronts Squats (185/125) (OR 30 at (135/95)
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9/12/23
go to full workout
9/12/23
Strength/Skill:
3 Hang Pause Power Snatch @ 5.5/10 RPE
3 Hang Pause Power Snatch @ 6/10 RPE
3 Hang Pause Power Snatch @ 5.5/10 RPE
3 Hang Pause Power Snatch @ 6/10 RPE
3 Hang Pause Power Snatch @ 6.5/10 RPE
*Pause in receive for 2 seconds.
Metcon:
3 Sets (1 Set every 10 minutes)
500m Run
1000m Bike Erg
500m Row
*Perform at 80, 85 then 90% pacing per round
9/10/23
Strength/Skill:
5 Front Squat @ 6/10 RPE
4 Front Squat @ 7/10 RPE
3 Front Squat @ 8/10 RPE
2 Front Squat @ 9/10 RPE
1 Front Squat @ 10/10 RPE
10 Front Squat @ 6.5/10 RPE
10 Front Squat @ 7/10 RPE
Metcon:
AMRAP 20 Minutes
2 Ring Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings (70/53)
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9/09/23
Saturday Partner WOD!!
Teams of 2: 25m
- 10 x DB Snatch
- 10 x T2B
- 12 x Burpee Box Jumps
- 200m Run (together)
Every movement is “you-go-I-go” style except run.
Synchronized if you wanna kick it up a notch!
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Strength/Skill:
5 Strict Press @ 6/10 RPE
4 Strict Press @ 7/10 RPE
3 Strict Press @ 8/10 RPE
2 Strict Press @ 9/10 RPE
1 Strict Press @ 10/10 RPE
10 Strict Press @ 6.5/10 RPE
10 Strict Press @ 7/10 RPE
Metcon:
For time:
18-15-12
Echo Bike Calories
Thrusters
Round 1: 18 @ (95/65)
Round 2: 15 @ (115/85)
Round 3: 12 @ (135/95)
-Then-
66-foot overhead walking lunge (135/95)
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9/07/23
go to full workout
9/07/23
Steve’s Wild Adventure!
9/05/23
Strength/Skill:
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE
*Pause in receive for 2 seconds on both pause movements.
Metcon:
For time
10 Sandbag Cleans (150/100) (OR 10 Power Cleans (205/135))
20 Chest to bar Pull Ups
40 Toes to bar
80 Wall Balls (20/14)
40 Toes to bar
20 Chest to bar Pull Ups
10 Sandbag Cleans (150/100) (OR 10 Power Cleans (205/135))
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9/05/23
Strength/Skill:
5 High Hang Muscle Snatch @ 6/10 RPE
5 High Hang Muscle Snatch @ 6/10 RPE
5 High Hang Muscle Snatch @ 6/10 RPE
5 High Hang Muscle Snatch @ 6/10 RPE
Metcon:
3 rounds:
2 legless rope climbs
12 hang kettlebell clean and jerks (2×53/35)
100ft KB Front Rack Lunge
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Labor Day Hero WOD!!
Choose 1:
Abbate: For Time
- 1 Mile Run
- 21 Clean and Jerks
- 800m Run
- 21 Clean and Jerks
- 1 Mile Run
Weston: 5 Rounds
- 1k Row
- 200m Farmer Carry
- 50m Waiter Carry L Arm
- 50m Waiter Carry R Arm
