Workout of the Day
6/24/23
Saturday Partner WOD!!
Chipper:
- 70 Cal Echo Bike
- 10 x Partner Burpees
- 70 x DB Snatch
- 10 x Partner Burpees
- 70 x GHDs
- 10 x Partner Burpees
- 70 x Box Jump-overs
- 10 x Partner Burpees
- 400m Run (together)
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Strength/Skill:
10 Barbell Front Rack Lunge (5+5) @ 6/10 RPE
8 Barbell Front Rack Lunge (4+4) @ 7/10 RPE
6 Barbell Front Rack Lunge (3+3) @ 8/10 RPE
4 Barbell Front Rack Lunge (2+2) @ 9/10 RPE
2 Barbell Front Rack Lunge (1+1) @ 10/10 RPE
Metcon: 3 Rounds
12/10 Calorie Echo Bike
60ft Sled Push (3×45/2×45)
3 Rope Climb
go to full workout
6/23/23
go to full workout
6/20/23
Strength/Skill:
5×3 Strict Press
Metcon: AMRAP 20 Minutes
25/20 Calorie Row
50 Dumbbell Deadlifts (50s/35s)
25/20 Calorie Row
40 Dumbbell Front Squats (50s/35s)
25/20 Calorie Row
30 Dumbbell Shoulder to Overhead (50s/35s)
6/19/23
Strength/Skill:
2 Power Clean + 1 Push Jerk @ 6.5/10 RPE
2 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 1 Push Jerk @ 7.5/10 RPE
2 Power Clean + 1 Push Jerk @ 6/10 RPE
2 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 1 Push Jerk @ 7.5/10 RPE
Metcon:
3 rounds
8 Burpee Box Jump Overs (30/24)
8 Power Snatches (135/95)
-at 8:00-
2 rounds
16 Burpee Box Jump Overs (24/20)
16 Power Snatches (95/65)
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6/19/23
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: 3 rounds
400m Run
20 Toes to Bar
20 V Ups
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Saturday Partner WOD!
Part 1: 3 Rounds Each (you go I go)
- 12/10 Cal Ski
- 9 x DB DL
- 7 x DB Front Squat
- 5 x DB STOH
Part 2: 3 Rounds Each (work at the same time)
- 400m Run
- 12 x Burpee Box Jumps
go to full workout
6/17/23
go to full workout
6/16/23
Strength/Skill:
1 Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE
Metcon: 2 Rounds For Time
25 Strict Handstand Push Ups
50 Hang Muscle Clean (75/55)
6/15/23
Strength/Skill: 4x
- 4 x Pull-ups (slow negatives)
- 25 x Facepulls
- 25 x Hollow Rocks
- 25 x Pikes
Metcon: 5 Rounds (rest as needed)
- 25/20 Cal Bike Erg
- Sled Push
- 50 x Double Unders
go to full workout
6/14/23
Strength/Skill:
5 Wide Grip Bench Press @ 7/10 RPE
3 Wide Grip Bench Press @ 7.5/10 RPE
1 Wide Grip Bench Press @ 8/10 RPE
1 Wide Grip Bench Press @ 8.5/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
1 Wide Grip Bench Press @ 9.5/10 RPE
1 Wide Grip Bench Press @ 10/10 RPE
Metcon: 4 sets (1 Set every 4 minutes)
21/18 Calorie Row
15 Burpee Over Rower
9 Dumbbell Squat Snatches (50/35)
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Strength/Skill:
3 Power Snatch @ 7/10 RPE
2 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 9/10 RPE
1 Power Snatch @ 10/10 RPE
Metcon:
For Time
200m Sandbag Bearhug Carry (150/100)
400m Dumbbell Farmer Carry (2×70/50)
*every time you break on the Sandbag Carries complete 5 Sandbag Cleans
*every time you break on the Farmer Carry complete 15 Dumbbell Push Ups
