Workout of the Day
10/14/23
Saturday Partner WOD!!
Teams of 2:
A: 4 Rounds Each (work/rest – complete entire round before alternating)
- 6 x Hang Power Cleans
- 10/8 x Cal Echo Bike
- 8 x T2B
B: 4 Rounds (complete A&B simultaneously until both partners have completed 4 rounds each)
- Partner A: 400m Run
- Partner B: 12 x Burpee Box Jumps
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Strength/Skill:
16 Barbell Front Rack Step Up @8/10 RPE
16 Barbell Front Rack Step Up @8/10 RPE
16 Barbell Front Rack Step Up @8/10 RPE
16 Barbell Front Rack Step Up @8/10 RPE
Metcon:
2 sets:
2 Rounds
15 Overhead Squats (95/65)
10 Box Jumps (24/20) (no rebound)
5 Bar Muscle Ups
-rest 1:1 b/t sets-
go to full workout
10/13/23
go to full workout
10/12/23
Steve-A-Palooza!
10/10/23
Strength/Skill:
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 6.5/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 7/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 7/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 8/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 8/10 RPE
*Pause in the bottom of the squat for 2 seconds.
Metcon: 25m Cap
RX (1 Round)
- 1 Mile Run
- 2000m Row
- 50 Burpees to 6 inch Target
Scaled (4 Rounds)
- 400m Run
- 500m Row
- 10 x Burpee to Target
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10/10/23
Strength/Skill:
5 Push Press @ 6/10 RPE
4 Push Press @ 7/10 RPE
3 Push Press @ 8/10 RPE
2 Push Press @ 9/10 RPE
1 Push Press @ 10/10 RPE
6 Push Press @ 8/10 RPE
6 Push Press @ 9/10 RPE
Metcon:
AMRAP 15 Minutes
500m Ski (OR 500m Row)
50 Double Unders
10 Sandbag Cleans (100/70)
25/20 Calorie Echo Bike
50 Double Unders
10 Sandbag Cleans (100/70)
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Strength/Skill:
5 Front Squat @ 6/10 RPE
4 Front Squat @ 7/10 RPE
3 Front Squat @ 8/10 RPE
2 Front Squat @ 9/10 RPE
1 Front Squat @ 10/10 RPE
6 Front Squat @ 8/10 RPE
6 Front Squat @ 9/10 RPE
Metcon:
10 Rounds for reps of:
30 seconds of Strict Pull Ups
-Rest 30 seconds-
30 seconds of Dumbbell Thrusters (2×35/25) (OR Wall Balls (20/14))
-Rest 30 seconds-
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10/09/23
go to full workout
10/07/23
Saturday Partner WOD!!
Teams of 2:
400m Run (together)
50 x Squat Cleans (155/105)
1k Ski (250s)
3 Rounds Each:
- 10 x DB Hang C&J (70/50)
- 12 x Box Jump-overs
1k Row (250s)
10/05/23
Strength/Skill:
5 Strict Press @ 6/10 RPE
4 Strict Press @ 7/10 RPE
3 Strict Press @ 8/10 RPE
2 Strict Press @ 9/10 RPE
1 Strict Press @ 10/10 RPE
6 Strict Press @ 8/10 RPE
6 Strict Press @ 9/10 RPE
Metcon:
4 Sets: (1 set every 8 minutes)
200m Run
10 Dumbbell Box Step Overs (2×50/35) (24”/20”)
20 GHD Sit Ups
200m Run
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10/05/23
Gettin’ Stevey With It!
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Strength/Skill:
Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6.5/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 8/10 RPE
*Pause in bottom of clean for 2 seconds.
**Pause in the receive of the push jerk for 2 seconds.
Metcon:
50 Toes to Bar
40 Burpee to Bar (6” reach)
30 Strict Handstand Push Ups
20 Bar Muscle Ups
10 Rope Climbs
