Workout of the Day
5/31/23
Strength/Skill:
3 Wide Grip Bench Press @ 7/10 RPE
3 Wide Grip Bench Press @ 7/10 RPE
3 Wide Grip Bench Press @ 8/10 RPE
3 Wide Grip Bench Press @ 8/10 RPE
3 Wide Grip Bench Press @ 9/10 RPE
*10 Lat Pull Downs or Banded Lat Pull Downs after each set.
Metcon:
30ft -60ft -90ft x Back Rack Lunge (135/95)
30-20-10 x Toes to bar
go to full workout
Metcon: 4 Sets
AMRAP 7 Minutes @ consistent moderate effort across
10-15-20-25….
Row (calories)
Ski (calories)
Bike Erg (calories)
-Rest 3:00 between sets-
go to full workout
5/29/23
go to full workout
5/29/23
Strength/Skill:
3 In the Hole Front Squat @ 6/10 RPE
3 In the Hole Front Squat @ 6.5/10 RPE
3 In the Hole Front Squat @ 7.5/10 RPE
3 In the Hole Front Squat @ 8/10 RPE
3 In the Hole Front Squat @ 8/10 RPE
Metcon: 21-15-9
Power Snatches (95/65)
Calorie Echo Bike
5/27/23
“Murph”
- 1 Mile Run
- 100 x Pull-ups
- 200 x Push-ups
- 300 x Air Squats
- 1 Mile Run
20/14lb weight vest
go to full workout
5/26/23
Strength/Skill:
1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE
Metcon: AMRAP 3 Minutes
75 Double Unders
50ft Handstand Walk
Max Deadlifts (275/185)
*Go until you get 35 reps
-rest 1 minute b/t sets-
go to full workout
Strength/Skill: 3 Sets
1 Turkish Get Up + 3 Ketttlebell Windmill (3 reps each arm)
20 Dumbbell Weighted Crunches
100ft Heavy Sandbag Carry
Metcon: 24m Zone 2 (pick a machine)
- E4MO4M: 8 x Burpee Box Jumps
go to full workout
5/24/23
go to full workout
5/24/23
Strength/Skill:
5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 8/10 RPE
5 Wide Grip Bench Press @ 8/10 RPE
5 Wide Grip Bench Press @ 9/10 RPE
*20 Single Arm Lat Pull Downs (10 each arm) after each set.
Metcon: 4 Rounds
- 21/18 x Cal Ski/Row
- 15 x GHD (25 Sit-ups)
- 9 x Strict HSPU
5/22/23
Strength/Skill:
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 7/10 RPE
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 7/10 RPE
Metcon: 4 Sets:
100ft Sled Push (2×45/1×45) (OR 50ft Front Rack Walking Lunge (95/65))
-sprint back to start-
100ft Dumbbell Farmer Carry (2×70/50)
-sprint back to start-
100ft Sandbag Carry (150/100) (OR 100ft Double DB Front Rack Carry (2×70/50))
-sprint back to start-
-rest 2 minutes b/t sets-
go to full workout
5/22/23
Strength/Skill:
4 In the Hole Front Squat @ 5.5/10 RPE
4 In the Hole Front Squat @ 6/10 RPE
4 In the Hole Front Squat @ 6.5/10 RPE
4 In the Hole Front Squat @ 7/10 RPE
4 In the Hole Front Squat @ 7/10 RPE
Metcon:
4 rounds:
10 Pull Ups
200m Run
10 Pushups
200m Run
*Wear a weighted vest (20/14)
go to full workout
Saturday Partner WOD!!
Teams of 2:
Partner A:
- 20/15 Cal Bike Erg
- 10y DB Lunge
- 8 x Burpees
- 10y DB Lunge
Partner B: Complete 1 x Heavy Power Snatch/Clean then work on Chipper
- 60 x T2B
- 60 x Wallballs
- 60 x Ski Cals
- 180 x Cross-overs
