Workout of the Day
11/08/23
Strength/Skill:
3 Hang Pause In the Hole Clean @ 6/10 RPE
3 Hang Pause In the Hole Clean @ 6.5/10 RPE
2 Hang Pause In the Hole Clean @ 7/10 RPE
2 Hang Pause In the Hole Clean @ 7.5/10 RPE
1 Hang Pause In the Hole Clean @ 8/10 RPE
1 Hang Pause In the Hole Clean @ 8.5/10 RPE
1 Hang Pause In the Hole Clean @ 9/10 RPE
*Pause for 2 seconds in the bottom of the squat.
**Start from below the knee.
Metcon:
5 Sets (1 Set Every 6 Minutes)
21/17 Calorie Row
7 Burpee Box Jump Overs (24/20)
15/12 Calorie Row
7 Burpee Box Jump Overs (24/20)
9/7 Calorie Row
Cash-out:
1000m Jog Cool Down
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Strength/Skill:
3 Hang Snatch @ 6/10 RPE
3 Hang Snatch @ 6.5/10 RPE
2 Hang Snatch @ 7/10 RPE
2 Hang Snatch @ 7.5/10 RPE
1 Hang Snatch @ 8/10 RPE
1 Hang Snatch @ 8.5/10 RPE
1 Hang Snatch @ 9/10 RPE
Metcon:
6 Rounds
10 Toes to Bar
20 Wall Ball (20/14)
40 Double Unders
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11/07/23
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11/06/23
Strength/Skill:
3 Front Squat @ 6/10 RPE
3 Front Squat @ 6.5/10 RPE
2 Front Squat @ 7/10 RPE
2 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9.5/10 RPE
Metcon:
21-15-9 (Female Cals 18-12-6)
Calorie Assault Bike
Hang Power Cleans (135/95)
-Rest 1:1-
21-15-9 (Female Cals 18-12-6)
Calorie Assault Bike
15-9-3
Hang Power Cleans (185/125)
11/04/23
Saturday Partner WOD!
Teams of 2: 25m AMRAP
- 5 Shuttle Runs (together – stays the same)
- 10/20/30/40/50 Cal Ski (increase 10 each round)
- 2/4/6/8/10 x Wallwalks (increase by 2 each round)
- 5/10/15/20/25 x Power Cleans (increase by 5 each round)
Every round starts with shuttles. Each successive round adds 10 cals, 2 wall walks, and 5 power cleans. Partition reps however.
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11/02/23
Strength/Skill:
5 Seated Strict Press @ 6/10 RPE 5 Seated Strict Press @ 6.5/10 RPE 3 Seated Strict Press @ 7/10 RPE 3 Seated Strict Press @ 7.5/10 RPE 1 Seated Strict Press @ 8/10 RPE 1 Seated Strict Press @ 9/10 RPE 1 Seated Strict Press @ 10/10 RPE
Metcon:
2 Sets
In a 10 minute window
1500m Ski Erg (OR Row)
AMRAP in the time remaining of
5 Box Jump (30/24)
10 Kettlebell Swings (70/53)
20 Air Squats
-rest 5 minutes between sets-
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Get Even with Steven!
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11/02/23
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11/01/23
Strength/Skill:
3 Power Clean @ 6/10 RPE
3 Power Clean @ 6.5/10 RPE
2 Power Clean @ 7/10 RPE
2 Power Clean @ 7.5/10 RPE
1 Power Clean @ 8/10 RPE
1 Power Clean @ 8.5/10 RPE
1 Power Clean @ 9/10 RPE
Metcon:
3 Sets
400m Run
500m Row
30 Burpee*
-rest 3 minutes between sets-
Set 1: Burpee to 12” Target
Set 2: Burpee to 6” Target
Set 3: Burpee with Overhead Clap and jump
10/31/23
Strength/Skill:
3 Power Snatch @ 6/10 RPE
3 Power Snatch @ 6.5/10 RPE
2 Power Snatch @ 7/10 RPE
2 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 8.5/10 RPE
1 Power Snatch @ 9/10 RPE
Metcon:
20m AMRAP
- Even: 10 x DB Bench (60/40)
- Odd: 12 x GHD
- Max Cal Ski
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10/27/23
Saturday Partner WOD!!
400m Run (together)
3 Rounds For Time
- 30 x Deadlift (135/95)
- 10 x Synchro Burpees
400m Run (Together)
3 Rounds For Time
- 20 x Hang Power Clean (135/95)
- 25 x Synchro Air Squats
400m Run (together)
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Strength/Skill:
3/2/1/3/2/1/1/1 x Thruster
Metcon:
2 Sets: (1 Set Every 10 minutes)
6 Rounds of 20.2:
4 Dumbbell Thrusters (2×50/35)
6 Toes to Bar (OR V Ups)
24 Double Unders
