Workout of the Day

9/02/23

WOD: Saturday

Saturday Partner WOD!!

Teams of 2: 2 Rounds

  • 400m Run
  • 50 x Goblet Squat
  • 50 x DB Snatch
  • 50 x Cal Echo Bike
  • 50 x T2B
  • 50 x Box Jump-overs

go to full workout

Strength/Skill:

5 Bench Press @ 7/10 RPE
4 Bench Press @ 7.5/10 RPE
3 Bench Press @ 8/10 RPE
2 Bench Press @ 8.5/10 RPE
1 Bench Press @ 9/10 RPE
1 Bench Press @ 9.5/10 RPE
1 Bench Press @ 10/10 RPE

Metcon:
5 Sets
AMRAP 2 minutes-
6 Overhead Squats (185/125)
6 Box Jumps (30/24)
-then-
Max Burpee Pull Ups
-rest 2 minutes b/t sets-

go to full workout

9/01/23

WOD: Friday

go to full workout

8/31/23

WOD: Thursday


Steve Cook’s House of Pain

Good Luck!

8/30/23

WOD: Wednesday

Strength/Skill:

2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7.5/10 RPE
2 Clean and Jerk @ 6/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7.5/10 RPE

Metcon:

6 Sets
2 Rope climbs (15ft)
20 Thrusters (45/35)
30 Crossover Single Unders (OR 50 Double Unders)
-rest 1 minute between sets-

go to full workout

8/29/23

WOD: Tuesday

Strength/Skill:

5 Barbell Strict Press @ 7.5/10 RPE
4 Barbell Strict Press @ 8/10 RPE
3 Barbell Strict Press @ 8.5/10 RPE
1 Barbell Strict Press @ 9/10 RPE
1 Barbell Strict Press @ 9.5/10 RPE
1 Barbell Strict Press @ 10/10 RPE

Metcon:

3 Sets:
Ski 500m
-Rest 1 minute-
Row 500 meters
-Rest 2 minutes-
Bike Erg 1000 meters
-Rest 3 minutes b/t sets-

go to full workout

Strength/Skill:

3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE

Metcon:

AMRAP 15 Minutes
15 Dumbbell Box Step Ups (50/35) (24/20)
30 V Ups
45ft Dumbbell Walking Lunge (50/35)

go to full workout

8/28/23

WOD: Monday

go to full workout

8/26/23

WOD: Saturday

Saturday Partner WOD!!

Teams of 2:

1500m Row (250s)

3 Rounds Each:

  • 10 x DB Thrusters
  • 40 x Double Unders

3 Rounds Each

  • 12/10 Cal Echo Bike
  • 15 x A Squats

50 x Partner Burpees

Cash-out: 2x

  • 400m Run
  • 25 x Hollow Rocks

8/25/23

WOD: Friday

Strength/Skill: Choose 1

20 Barbell Back Rack Walking Lunges @ 7/10 RPE
14 Barbell Back Rack Walking Lunges @ 8/10 RPE
14 Barbell Back Rack Walking Lunges @ 8.5/10 RPE
10 Barbell Back Rack Walking Lunges @ 9/10 RPE
10 Barbell Back Rack Walking Lunges @ 9/10 RPE

OR

4 Wide Grip Bench Press @ 7/10 RPE
4 Wide Grip Bench Press @ 7.5/10 RPE
4 Wide Grip Bench Press @ 8/10 RPE
3 Wide Grip Bench Press @ 9/10 RPE
2 Wide Grip Bench Press @ 9.5/10 RPE
*10 Dumbbell Push Ups after each set.

Metcon: 6 Rounds

  • 15/12 x Cal Ski
  • 10 x DB DL (70/50)
  • 5 x Shuttle Runs

go to full workout

8/24/23

WOD: Thursday

Strength/Skill: 3x

  • 5 x Strict Pull-ups + 5 x Chin-ups
  • 10 x Machine Rows
  • 15 x Hollow Rocks
  • 10 x DB Curls

Metcon: 25m AMRAP

  • 30/20/10 x Cal Row
  • 30/20/10 x Cal Bike Erg
  • 15 Burpee Box Jumps after each set of 10

go to full workout

Strength/Skill:

2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 8/10 RPE
2 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE

Metcon:

5 Sets:
AMRAP 3 Minutes:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
-rest 1 minute b/t sets-

go to full workout

8/23/23

WOD: Wednesday