Workout of the Day
6/12/23
Strength/Skill:
3 Front Squat @ 6/10 RPE
3 Front Squat @ 6.5/10 RPE
2 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9.5/10 RPE
1 Front Squat @ 10/10 RPE
Metcon: 6 Sets
12/10 Calorie Echo Bike
6 Squat Cleans (165/115)
2 Legless Rope Climbs (15ft)
-rest 3 minutes-
go to full workout
Saturday Partner WOD!!
Teams of 2: 25m AMRA
A: Row for Distance
B: Complete
- 8 x Pull-ups
- 12 x Wallballs
- 8 x Burpee Box Jumps
go to full workout
6/10/23
go to full workout
6/09/23
Strength/Skill: 5 Sets 1+1+1+1
Clean DL + Clean Pull + Clean + Jerk
Metcon: 2 sets
300m Row
15 Thrusters (95/65)
100 Double Unders
15 Thrusters (95/65)
300m Row
6/08/23
Strength/Skill: 3x
- 8 x Barbell Good Morning
- 8 x Hip Bridge (5s pause last rep)
- 8 x DB RDL
- 90s Plank
Metcon: 30/25/20/15/10
- Cal Ski
- GHD
- Suitcase Farmer Carry (25y each side)
go to full workout
6/07/23
Strength/Skill:
5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 7/10 RPE
3 Wide Grip Bench Press @ 8/10 RPE
3 Wide Grip Bench Press @ 8/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
*5 Chin Up after each set.
Metcon: 28m AMRAP
1000m Bike Erg
20 Dumbbell Hang Clean and Jerks (1×50/35)
20 Push Ups
go to full workout
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
Metcon: 10m AMRAP
- 50 x Double Unders
- 12 x Standing Back Rack Lunge Steps (115/75)
- 10 x Burpee-over-bar
go to full workout
6/06/23
go to full workout
6/05/23
Strength/Skill:
3 In the Hole Front Squat @ 6/10 RPE
3 In the Hole Front Squat @ 6.5/10 RPE
2 In the Hole Front Squat @ 7.5/10 RPE
1 In the Hole Front Squat @ 8/10 RPE
1 In the Hole Front Squat @ 9/10 RPE
1 In the Hole Front Squat @ 10/10 RPE
Metcon:
10x100m Sprint
-rest as needed b/t sets-
6/03/23
Saturday Partner WOD!!
Teams of 2:
1k Row/Ski (250m Sprints)
3 Rounds Each
- 12 x DB C&J
- 15 x Box Jump-overs
1k Row/Ski (250m Sprints)
3 Rounds Each
- 7 x DL
- 12 x T2B
1k Row/Ski (250m Sprints)
go to full workout
6/02/23
Strength/Skill:
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 7/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk@ 8/10 RPE
Metcon: 3 Rounds
25 Burpee over the bar
15 Body weight back squats
go to full workout
Strength/Skill:
- 2-4 x Strict HSPU (do negatives if not there yet/deficit till 2-4 reps is a challenge)
- Follow up with 20-30s Ring Dip Support Hold
- 50-100 x Unbroken Double Unders
Metcon: Rest 1:1
- 1 x 800m Run
- 2 x 400m Run
- 4 x 200m Run
- 4 x 100m Run
