Workout of the Day
5/19/23
Strength/Skill:
1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE
Metcon:
30 Front Squats (135/95)
10 Wall Walks
24 Front Squats (135/95)
8 Wall Walks
18 Front Squats (135/95)
6 Wall Walks
12 Front Squats (135/95)
4 Wall Walks
6 Front Squats (135/95)
2 Wall Walks
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Strength/Skill: 4 x EMOM
- 1-2 x Rope Climbs
- 40s Shoulder Taps
- 40s Max Strict 1-Leg T2B
Metcon: 4 Rounds
- 1500m Bike Erg
- 6 x DB Hand C&J (70/50) L-arm
- 6 x DB Hand C&J (70/50) R-arm
- 1-Arm DB Farmer Carry (30y each side)
- 24 x GHDs
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5/18/23
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5/17/23
Metcon:
“Triple 3” (50m Cap)
- 3000m Row
- 300 Double Unders
- 3 Mile Run (4830m)
Scaled Option: 1/2/or 3 Rounds of
- 1k Row
- 100 x DUs
- 1m Run
Optional Strength:
5 Wide Grip Bench Press @ 6/10 RPE
5 Wide Grip Bench Press @ 6/10 RPE
5 Wide Grip Bench Press @ 6/10 RPE
5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 7/10 RPE
*10 Lat Pull Down after each set.
5/16/23
Strength/Skill:
3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 5/10 RPE
3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 5.5/10 RPE
3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 6/10 RPE
3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 6/10 RPE
3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 6/10 RPE
*Pause in the power snatch receive for 1 second and then descend down into overhead squat. Do not stand between snatch and overhead squat.
Metcon: 6 sets
Odd Sets (1,3,5)
AMRAP 1 minute 30 seconds
250/200m Row
Max Reps Dumbbell Box Step Overs (2×50/35) (24/20)
-Rest 30 seconds after each set-
Even Sets (2,4,6)
AMRAP 1 minute 30 seconds
500/400m Bike Erg
Max Reps Devils Press (2×50/35)
-Rest 30 seconds after each set-
- Sub 200m Run, 15/12 cal Assault Bike, or 12/10 cal Echo Bike if you do not have access to a Bike Erg.
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5/15/23
Strength/Skill:
5 DEEP In the Hole Front Squat @ 5/10 RPE
5 DEEP In the Hole Front Squat @ 5.5/10 RPE
5 DEEP In the Hole Front Squat @ 6/10 RPE
5 DEEP In the Hole Front Squat @ 6.5/10 RPE
5 DEEP In the Hole Front Squat @ 6.5/10 RPE
Metcon: For time
10 Pull Ups
20 Push Ups
30 Air Squats
15 Pull Ups
30 Push Ups
45 Air Squats
20 Pull Ups
40 Push Ups
60 Air Squats
25 Pull Ups
50 Push Ups
75 Air Squats
30 Pull Ups
60 Push Ups
90 Air Squats
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Saturday Partner WOD!
A: Complete
- 7 x HSPU
- 7 x SDHP (115/75)
- 14 x Box Jump-overs
B: 400m Run/500m Row/500m Ski/1k Bike Erg
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5/13/23
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5/12/23
Strength/Skill:
2 Clean + 1 Pause Split Jerk @ 6/10 RPE
2 Clean + 1 Pause Split Jerk @ 7/10 RPE
2 Clean + 1 Pause Split Jerk @ 7.5/10 RPE
2 Clean + 1 Pause Split Jerk @ 8/10 RPE
2 Clean + 1 Pause Split Jerk @ 8.5/10 RPE
Metcon:
“Karen” a.k.a 150 Wall Balls (20/14) (10”/9”)
30 Ring Muscle Ups (OR 60 Burpee Pull Ups)
“Grace” aka 30 Clean and Jerks (135/95)
5/11/23
Metcon: Rest 1:1 (40m Cap)
- 200m Run
- 400m Run
- 600m Run
- 800m Run
- 600m Run
- 400m Run
- 200m Run
Cash-out: Skill Work
- HS Walk
- 6 Medball Rotation Throw (per side)
- 20 x Russian Twists
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5/10/23
Strength/Skill:
5 Bench Press @ 6/10 RPE
3 Bench Press @ 7/10 RPE
1 Bench Press @ 7.5/10 RPE
1 Bench Press @ 8/10 RPE
1 Bench Press @ 8.5/10 RPE
1 Bench Press @ 9/10 RPE
1 Bench Press @ 10/10 RPE
Metcon: For time:
75 Hang Squat Cleans (75/55)
*Everytime you break, perform:
5 Box Jumps (30/24)
10 Strict Ring Dips
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Strength/Skill: 5×1
- Pause Power Clean (pause 2s at knee) + Power Clean
Metcon: 21/18/15/12/9/6/3
- Row/Ski Cals
- GHDs
- 10y Handstand Walk after each round
