Workout of the Day
10/25/23
Steve-sanity!
go to full workout
Strength/Skill:
- 5×3 Bench Press
- 5×6 1-Arm DB Row
Metcon:
1200m Run @ highest, sustainable effort
-rest 3 minutes-
30 Calorie Row
30 Devil Press (2×50/35)
30 Calorie Row
-rest 3 minutes-
1200m Run @ highest, sustainable effort
go to full workout
10/24/23
go to full workout
10/24/23
Strength/Skill:
3 High Hang Snatch @ 6/10 RPE
2 High Hang Snatch @ 7/10 RPE
1 High Hang Snatch @ 8/10 RPE
3 High Hang Snatch @ 7/10 RPE
2 High Hang Snatch @ 8/10 RPE
1 High Hang Snatch @ 9/10 RPE
1 High Hang Snatch @ 9+/10 RPE
Metcon:
AMRAP 8 Minutes
10 GHD Sit Ups
12 Box Jump/Step Down (24/20)
14 Dumbbell Power Snatch (50/35)
-rest 4 minutes-
AMRAP 8 Minutes
2 Rope Climbs
10 Dumbbell Walking Lunge (50/35)
12/10 Calorie Echo Bike
*Aim for each round to take the same amount of time within each AMRAP
10/23/23
Strength/Skill:
5 Front Squat @ 6/10 RPE
3 Front Squat @ 7/10 RPE
1 Front Squat @ 8/10 RPE
5 Front Squat @ 7/10 RPE
3 Front Squat @ 8/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9+/10 RPE
1 Front Squat @ 9+/10 RPE
Metcon:
21-15-9
Burpee Pull Up
42-30-18
Wall Balls (20/14)
go to full workout
10/21/23
Saturday Partner WOD!
Teams of 2: Split Any Order
- 50 x Cal Ski
- 50 x Wallballs
- 50 x Cal Row
- 50 x DB Snatch
- 50 x Cal Bike
- 50 x T2B
- 50 x Cal Run
- 50 x Box Jump-overs
- 50 x 1-Arm Devil Press
go to full workout
Strength/Skill:
5 Seated Strict Press @ 6/10 RPE
3 Seated Strict Press @ 7/10 RPE
1 Seated Strict Press @ 8/10 RPE
3 Seated Strict Press @ 7/10 RPE
5 Seated Strict Press @ 8/10 RPE
3 Seated Strict Press @ 9/10 RPE
1 Seated Strict Press @ 9+/10 RPE
1 Seated Strict Press @ 9+/10 RPE
Metcon:
AMRAP 9 Minutes
3 Squat Cleans (155/105)
1 Wall Walks
3 Squat Cleans (155/105)
2 Wall Walks
3 Squat Cleans (155/105)
3 Wall Walks
6 Squat Cleans (155/105)
4 Wall Walks
6 Squat Cleans (155/105)
5 Wall Walks
6 Squat Cleans (155/105)
6 Wall Walks
9 Squat Cleans (155/105)
7 Wall Walks
go to full workout
10/19/23
go to full workout
10/19/23
Sweaty Thursday!
Who needs a Sauna when
you’ve got Steve?!
10/17/23
Strength/Skill:
3 Power Clean @ 6/10 RPE
2 Power Clean @ 7/10 RPE
1 Power Clean @ 8/10 RPE
3 Power Clean @ 7/10 RPE
2 Power Clean @ 8/10 RPE
1 Power Clean @ 9/10 RPE
1 Power Clean @ 9+/10 RPE
1 Power Clean @ 9+/10 RPE
Metcon:
4 sets (1 set every 10 minutes)
20/16 Calorie Row
20 Burpee Over Rower
20/16 Calorie Row
-at 5 minutes-
200m Run
15 Burpee Broad Jumps (4/3ft)
200m Run
-rest until 10 minutes then start at the top-
go to full workout
10/16/23
Strength/Skill:
3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 8/10 RPE
3 Power Snatch @ 7/10 RPE
2 Power Snatch @ 8/10 RPe
1 Power Snatch @ 9/10 RPE
1 Power Snatch @ 9+/10 RPE
1 Power Snatch @ 9+/10 RPE
Metcon:
2 Sets:
3 Rounds
12 Thrusters (65/45)
12 GHD SIt Ups (OR Toes to bar)
36 Crossover Single Unders
-rest 3 minutes b/t sets-
go to full workout
Strength/Skill:
5 Back Squat @ 6/10 RPE
3 Back Squat @ 7/10 RPE
1 Back Squat @ 8/10 RPE
5 Back Squat @ 7/10 RPE
3 Back Squat @ 8/10 RPE
1 Back Squat @ 9/10 RPE
1 Back Squat @ 9+/10 RPE
1 Back Squat @ 9+/10 RPE
Metcon:
10 Rounds
200m Run
3 Ring Muscle Ups
