Workout of the Day
9/05/23
Strength/Skill:
5 High Hang Muscle Snatch @ 6/10 RPE
5 High Hang Muscle Snatch @ 6/10 RPE
5 High Hang Muscle Snatch @ 6/10 RPE
5 High Hang Muscle Snatch @ 6/10 RPE
Metcon:
3 rounds:
2 legless rope climbs
12 hang kettlebell clean and jerks (2×53/35)
100ft KB Front Rack Lunge
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Labor Day Hero WOD!!
Choose 1:
Abbate: For Time
- 1 Mile Run
- 21 Clean and Jerks
- 800m Run
- 21 Clean and Jerks
- 1 Mile Run
Weston: 5 Rounds
- 1k Row
- 200m Farmer Carry
- 50m Waiter Carry L Arm
- 50m Waiter Carry R Arm
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9/03/23
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9/02/23
Saturday Partner WOD!!
Teams of 2: 2 Rounds
- 400m Run
- 50 x Goblet Squat
- 50 x DB Snatch
- 50 x Cal Echo Bike
- 50 x T2B
- 50 x Box Jump-overs
9/01/23
Strength/Skill:
5 Bench Press @ 7/10 RPE
4 Bench Press @ 7.5/10 RPE
3 Bench Press @ 8/10 RPE
2 Bench Press @ 8.5/10 RPE
1 Bench Press @ 9/10 RPE
1 Bench Press @ 9.5/10 RPE
1 Bench Press @ 10/10 RPE
Metcon:
5 Sets
AMRAP 2 minutes-
6 Overhead Squats (185/125)
6 Box Jumps (30/24)
-then-
Max Burpee Pull Ups
-rest 2 minutes b/t sets-
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8/31/23
Steve Cook’s House of Pain
Good Luck!
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Strength/Skill:
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7.5/10 RPE
2 Clean and Jerk @ 6/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7.5/10 RPE
Metcon:
6 Sets
2 Rope climbs (15ft)
20 Thrusters (45/35)
30 Crossover Single Unders (OR 50 Double Unders)
-rest 1 minute between sets-
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8/30/23
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8/29/23
Strength/Skill:
5 Barbell Strict Press @ 7.5/10 RPE
4 Barbell Strict Press @ 8/10 RPE
3 Barbell Strict Press @ 8.5/10 RPE
1 Barbell Strict Press @ 9/10 RPE
1 Barbell Strict Press @ 9.5/10 RPE
1 Barbell Strict Press @ 10/10 RPE
Metcon:
3 Sets:
Ski 500m
-Rest 1 minute-
Row 500 meters
-Rest 2 minutes-
Bike Erg 1000 meters
-Rest 3 minutes b/t sets-
8/28/23
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:
AMRAP 15 Minutes
15 Dumbbell Box Step Ups (50/35) (24/20)
30 V Ups
45ft Dumbbell Walking Lunge (50/35)
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8/26/23
Saturday Partner WOD!!
Teams of 2:
1500m Row (250s)
3 Rounds Each:
- 10 x DB Thrusters
- 40 x Double Unders
3 Rounds Each
- 12/10 Cal Echo Bike
- 15 x A Squats
50 x Partner Burpees
Cash-out: 2x
- 400m Run
- 25 x Hollow Rocks
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Strength/Skill: Choose 1
20 Barbell Back Rack Walking Lunges @ 7/10 RPE
14 Barbell Back Rack Walking Lunges @ 8/10 RPE
14 Barbell Back Rack Walking Lunges @ 8.5/10 RPE
10 Barbell Back Rack Walking Lunges @ 9/10 RPE
10 Barbell Back Rack Walking Lunges @ 9/10 RPE
OR
4 Wide Grip Bench Press @ 7/10 RPE
4 Wide Grip Bench Press @ 7.5/10 RPE
4 Wide Grip Bench Press @ 8/10 RPE
3 Wide Grip Bench Press @ 9/10 RPE
2 Wide Grip Bench Press @ 9.5/10 RPE
*10 Dumbbell Push Ups after each set.
Metcon: 6 Rounds
- 15/12 x Cal Ski
- 10 x DB DL (70/50)
- 5 x Shuttle Runs
