Workout of the Day
8/22/23
Strength/Skill:
2 Deadlift @ 7.5/10 RPE
2 Deadlift @ 8/10 RPE
2 Deadlift @ 8.5/10 RPE
2 Deadlift @ 8.5/10 RPE
2 Deadlift @ 9/10 RPE
2 Deadlift @ 9/10 RPE
2 Deadlift @ 9/10 RPE
2 Deadlift @ 9/10 RPE
Metcon:
300ft Sandbag Bear Hug Carry (150/100)
-into-
5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs (24/20)
-into-
300ft Sandbag Bear Hug Carry (150/100)
*Sub Farmers Carry (2×70/50) for Rx’d if needed for equipment limitations.
go to full workout
Strength/Skill:
2 Front Squat + 3 Back Squat @ 7.5/10 RPE
2 Front Squat + 2 Back Squat @ 8/10 RPE
2 Front Squat + 1 Back Squat @ 8.5/10 RPE
2 Front Squat + 1 Back Squat @ 9/10 RPE
1 Front Squat + 1 Back Squat @ 9.5/10 RPE
Metcon:
5 minutes of:
200 Double Unders
In remainder of time complete max Handstand Walk in feet. (Medball bear crawl)
–rest 2 minutes —
5 minutes of:
200 Double Unders
In remainder of time complete max Handstand Walk in feet. (Farmer Carry)
go to full workout
8/21/23
go to full workout
8/19/23
Saturday Partner WOD!!
Partner Throwdown Friday!
In a 30 minute window:
2000m Row
-then-
30 Rounds of Holleyman
5 Wall Balls (20/14) (10/9ft)
3 Handstand Push Ups
1 Power Clean (225/155)
-then-
800m Partner Run
*Split Row as desired. Alternate rounds of Holleyman with your partner. Run Together!
8/18/23
Strength/Skill:
14 Barbell Back Rack Step Ups (7 each leg) @ 7/10 RPE
12 Barbell Back Rack Step Ups (6 each leg) @ 7.5/10 RPE
10 Barbell Back Rack Step Ups (5 each leg) @ 8/10 RPE
10 Barbell Back Rack Step Ups (5 each leg) @ 8.5/10 RPE
10 Barbell Back Rack Step Ups (5 each leg) @ 9/10 RPE
Metcon:
- 100/80/60/40/20 x Double Unders
- 50/40/30/20/10 x Air Squats
- 25/20/15/10/5 x Ski Cals
go to full workout
8/16/23
Strength/Skill: 3x
Complete as a set
- 6 x Push-ups
- 4 x Archer Push-ups (per side)
- 20 x Shoulder taps
Complete as a set
- 20 x Band Face Pulls (1s pause)
- 10 x Fat-bar Curls
- Sled Rope Pull (or 1 x legless rope climb)
Metcon: E6MO6M x 4
- 30/25 Cal Bike Erg
- 400m Run
- 15 x Hollow Rocks
go to full workout
Strength/Skill:
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
Metcon:
21-15-9
Thrusters (95/65)
Bar Facing Burpees
Chest to Bar Pull Ups
go to full workout
8/16/23
go to full workout
8/14/23
Strength/Skill:
9 Barbell Strict Press @ 7/10 RPE
7 Barbell Strict Press @ 7.5/10 RPE
5 Barbell Strict Press @ 8/10 RPE
3 Barbell Strict Press @ 8.5/10 RPE
1 Barbell Strict Press @ 9/10 RPE
*7 Double Dumbbell Push Press (heavy) after each set.
Metcon:
In a 7 minute window
800m Ski
400m Run
Max Double Unders in the time remaining
-rest 3 minutes-
For Time:
Total Double Unders from workout above
400m Run
800m Ski
*Score this part in notes.
8/14/23
Strength/Skill:
3 Front Squat + 3 Back Squat @ 7/10 RPE
3 Front Squat + 3 Back Squat @ 7.5/10 RPE
2 Front Squat + 2 Back Squat @ 8/10 RPE
2 Front Squat + 2 Back Squat@ 8.5/10 RPE
1 Front Squat + 1 Back Squat @ 9/10 RPE
Metcon:
4 sets:
15 Double Dumbbell Snatch (2×50/35)
15 Box Jump (with Step Down) (24/20)
15 Toes to Bar
15 GHD Sit Ups
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets-
*Dealer’s choice on order of movements each set (i.e. you can do set 1 with Toes to bar first and any order after, set 2 with Box Jumps first and any order after…..)
**You must finish all reps of the movement once you start that movement, before going onto another movement.
go to full workout
8/12/23
Saturday Partner WOD!!
Teams of 2: 2 Rounds
- 50 x Cal Ski
- 50 x SDHP (115/75)
- 50 x Goblet Squats
- 50 x T2B
- 400m Run (200 Each)
go to full workout
Strength/Skill:
10 Barbell Front Rack Lunges @ 7/10 RPE
8 Barbell Front Rack Lunges @ 7.5/10 RPE
6 Barbell Front Rack Lunges @ 8/10 RPE
4 Barbell Front Rack Lunges @ 8.5/10 RPE
2 Barbell Front Rack Lunges @ 9/10 RPE
Metcon: 15m AMRAP
- 20/16 Cal Echo Bike
- 60y Farmer Carry
- 20 x DB Step-ups
