Workout of the Day
10/21/23
Saturday Partner WOD!
Teams of 2: Split Any Order
- 50 x Cal Ski
- 50 x Wallballs
- 50 x Cal Row
- 50 x DB Snatch
- 50 x Cal Bike
- 50 x T2B
- 50 x Cal Run
- 50 x Box Jump-overs
- 50 x 1-Arm Devil Press
go to full workout
Strength/Skill:
5 Seated Strict Press @ 6/10 RPE
3 Seated Strict Press @ 7/10 RPE
1 Seated Strict Press @ 8/10 RPE
3 Seated Strict Press @ 7/10 RPE
5 Seated Strict Press @ 8/10 RPE
3 Seated Strict Press @ 9/10 RPE
1 Seated Strict Press @ 9+/10 RPE
1 Seated Strict Press @ 9+/10 RPE
Metcon:
AMRAP 9 Minutes
3 Squat Cleans (155/105)
1 Wall Walks
3 Squat Cleans (155/105)
2 Wall Walks
3 Squat Cleans (155/105)
3 Wall Walks
6 Squat Cleans (155/105)
4 Wall Walks
6 Squat Cleans (155/105)
5 Wall Walks
6 Squat Cleans (155/105)
6 Wall Walks
9 Squat Cleans (155/105)
7 Wall Walks
go to full workout
10/19/23
go to full workout
10/19/23
Sweaty Thursday!
Who needs a Sauna when
you’ve got Steve?!
10/17/23
Strength/Skill:
3 Power Clean @ 6/10 RPE
2 Power Clean @ 7/10 RPE
1 Power Clean @ 8/10 RPE
3 Power Clean @ 7/10 RPE
2 Power Clean @ 8/10 RPE
1 Power Clean @ 9/10 RPE
1 Power Clean @ 9+/10 RPE
1 Power Clean @ 9+/10 RPE
Metcon:
4 sets (1 set every 10 minutes)
20/16 Calorie Row
20 Burpee Over Rower
20/16 Calorie Row
-at 5 minutes-
200m Run
15 Burpee Broad Jumps (4/3ft)
200m Run
-rest until 10 minutes then start at the top-
go to full workout
10/16/23
Strength/Skill:
3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 8/10 RPE
3 Power Snatch @ 7/10 RPE
2 Power Snatch @ 8/10 RPe
1 Power Snatch @ 9/10 RPE
1 Power Snatch @ 9+/10 RPE
1 Power Snatch @ 9+/10 RPE
Metcon:
2 Sets:
3 Rounds
12 Thrusters (65/45)
12 GHD SIt Ups (OR Toes to bar)
36 Crossover Single Unders
-rest 3 minutes b/t sets-
go to full workout
Strength/Skill:
5 Back Squat @ 6/10 RPE
3 Back Squat @ 7/10 RPE
1 Back Squat @ 8/10 RPE
5 Back Squat @ 7/10 RPE
3 Back Squat @ 8/10 RPE
1 Back Squat @ 9/10 RPE
1 Back Squat @ 9+/10 RPE
1 Back Squat @ 9+/10 RPE
Metcon:
10 Rounds
200m Run
3 Ring Muscle Ups
go to full workout
10/16/23
go to full workout
10/14/23
Saturday Partner WOD!!
Teams of 2:
A: 4 Rounds Each (work/rest – complete entire round before alternating)
- 6 x Hang Power Cleans
- 10/8 x Cal Echo Bike
- 8 x T2B
B: 4 Rounds (complete A&B simultaneously until both partners have completed 4 rounds each)
- Partner A: 400m Run
- Partner B: 12 x Burpee Box Jumps
10/13/23
Strength/Skill:
16 Barbell Front Rack Step Up @8/10 RPE
16 Barbell Front Rack Step Up @8/10 RPE
16 Barbell Front Rack Step Up @8/10 RPE
16 Barbell Front Rack Step Up @8/10 RPE
Metcon:
2 sets:
2 Rounds
15 Overhead Squats (95/65)
10 Box Jumps (24/20) (no rebound)
5 Bar Muscle Ups
-rest 1:1 b/t sets-
go to full workout
10/12/23
Steve-A-Palooza!
go to full workout
Strength/Skill:
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 6.5/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 7/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 7/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 8/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 8/10 RPE
*Pause in the bottom of the squat for 2 seconds.
Metcon: 25m Cap
RX (1 Round)
- 1 Mile Run
- 2000m Row
- 50 Burpees to 6 inch Target
Scaled (4 Rounds)
- 400m Run
- 500m Row
- 10 x Burpee to Target
