Workout of the Day
7/05/23
Strength/Skill: 3x
- Sled Push/Pull
- 5 x Tempo Ring Dips + 20s Support Hold
- 30 x Shoulder Taps
- 90s Plank
Metcon: 5 x E6MO6M
- 30/25 Cal Bike Erg
- 400m Run
- AMRAP Hollow Rocks till 5m
go to full workout
Strength/Skill:
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE
Metcon:
Part A
AMRAP 15 Minutes
5-10-15-20-25…
Row (calories)
Ski (calories)
Bike Erg (calories)
-Rest 3 Minutes-
Part B
For Time (score your time in the comments):
Total Row Calories from Part A
-into-
Total Ski Calories from Part A
-into-
Total Bike Erg Calories from Part A
go to full workout
7/04/23
go to full workout
7/03/23
Happy 4th of July!!
Metcon: Hero WOD “Morrison”
50-40-30-20-10:
Wall balls (20/14) (10/9ft)
Box jump (24/20)
Kettlebell swings (53/35)
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
7/03/23
Strength/Skill:
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 6/10 RPE
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 7/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 7/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 7.5/10 RPE
- Pause for 2 seconds in the bottom of the squat
Metcon: 5 sets
20 Push Ups
20 GHD Sit Ups
-rest 1:1 b/t sets-
go to full workout
7/01/23
Happy 4th Weekend!
“Partner Small“
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters
go to full workout
Strength/Skill:
10 Barbell Front Rack Step Ups @ 6/10 RPE
10 Barbell Front Rack Step Ups @ 6.5/10 RPE
10 Barbell Front Rack Step Ups @ 7/10 RPE
10 Barbell Front Rack Step Ups @ 7.5/10 RPE
10 Barbell Front Rack Step Ups @ 7.5/10 RPE
*5 each leg.
Metcon:
For load:
In 6 minutes
800m Run
Heavy Single Snatch
-rest 2 minutes-
For time:
8 Power Snatches (155/105)
800m Run
go to full workout
6/29/23
go to full workout
6/28/23
Strength/Skill: 4x
- 6 x Tempo Strict HSPU
- 45s Handstand Hold
- 6 x Pull-up Slow Negatives
- 30s Dead Hang
Metcon: 20m AMRAP
- 25 Cal Bike Erg
- 50 x Cross-overs
- 30y Farmer Carry
6/28/23
Strength/Skill:
Technique Work:
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
Metcon:
10-9-8-7-6-5-4-3-2-1
Deadlifts (275/185)
Dumbbell bench presses (2×70/50)
Squat cleans (135/95)
go to full workout
6/27/23
Strength/Skill:
- 5 Strict Press + 10 Double Dumbbell Push Press @ 6/10 RPE
- 5 Strict Press + 8 Double Dumbbell Push Press @ 6.5/10 RPE
- 5 Strict Press + 6 Double Dumbbell Push Press @ 7/10 RPE
- 5 Strict Press + 4 Double Dumbbell Push Press @ 7/10 RPE
- 5 Strict Press + 2 Double Dumbbell Push Press @ 7/10 RPE
*Move up in weight each set for the Dumbbell ending with a heavy set of 2.
Metcon: 3 x 2 Rounds (rest 2m between)
- 15/12 x Cal Echo Bike
- 6 x Devil Press
- 10 x DB Box Step-overs
go to full workout
Strength/Skill:
1 Tempo Back Squat + 5 Back Squat @ 6/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 6.5/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7.5/10 RPE
*Tempo is 3 seconds down, 2 second hold in bottom.
Metcon: 20m AMRAP
- 6 x Pull-ups
- 8 x Burpees
- 12 x Air Squats
E4MO4M: 60 x Double Unders
