Workout of the Day
11/02/23
Strength/Skill:
5 Seated Strict Press @ 6/10 RPE 5 Seated Strict Press @ 6.5/10 RPE 3 Seated Strict Press @ 7/10 RPE 3 Seated Strict Press @ 7.5/10 RPE 1 Seated Strict Press @ 8/10 RPE 1 Seated Strict Press @ 9/10 RPE 1 Seated Strict Press @ 10/10 RPE
Metcon:
2 Sets
In a 10 minute window
1500m Ski Erg (OR Row)
AMRAP in the time remaining of
5 Box Jump (30/24)
10 Kettlebell Swings (70/53)
20 Air Squats
-rest 5 minutes between sets-
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Get Even with Steven!
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11/02/23
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11/01/23
Strength/Skill:
3 Power Clean @ 6/10 RPE
3 Power Clean @ 6.5/10 RPE
2 Power Clean @ 7/10 RPE
2 Power Clean @ 7.5/10 RPE
1 Power Clean @ 8/10 RPE
1 Power Clean @ 8.5/10 RPE
1 Power Clean @ 9/10 RPE
Metcon:
3 Sets
400m Run
500m Row
30 Burpee*
-rest 3 minutes between sets-
Set 1: Burpee to 12” Target
Set 2: Burpee to 6” Target
Set 3: Burpee with Overhead Clap and jump
10/31/23
Strength/Skill:
3 Power Snatch @ 6/10 RPE
3 Power Snatch @ 6.5/10 RPE
2 Power Snatch @ 7/10 RPE
2 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 8.5/10 RPE
1 Power Snatch @ 9/10 RPE
Metcon:
20m AMRAP
- Even: 10 x DB Bench (60/40)
- Odd: 12 x GHD
- Max Cal Ski
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10/27/23
Saturday Partner WOD!!
400m Run (together)
3 Rounds For Time
- 30 x Deadlift (135/95)
- 10 x Synchro Burpees
400m Run (Together)
3 Rounds For Time
- 20 x Hang Power Clean (135/95)
- 25 x Synchro Air Squats
400m Run (together)
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Strength/Skill:
3/2/1/3/2/1/1/1 x Thruster
Metcon:
2 Sets: (1 Set Every 10 minutes)
6 Rounds of 20.2:
4 Dumbbell Thrusters (2×50/35)
6 Toes to Bar (OR V Ups)
24 Double Unders
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10/26/23
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10/25/23
Steve-sanity!
10/24/23
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
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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
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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)
