Workout of the Day
7/12/23
Strength/Skill:
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 6.5/10 RPE
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 7/10 RPE
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 7.5/10 RPE
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 8/10 RPE
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 8.5/10 RPE
*Pause Clean Deadlift is for two seconds at mid thigh.
**Pause Push Jerk is for two seconds in receive position.
Metcon: AMRAP 20 Minutes
500m Row
15 Burpees over Rower
400m Run
15 Burpees over Rower
go to full workout
Strength/Skill:
10 Barbell Strict Press @ 6.5/10 RPE
8 Barbell Strict Press @ 7/10 RPE
6 Barbell Strict Press @ 7.5/10 RPE
4 Barbell Strict Press @ 8/10 RPE
2 Barbell Strict Press @ 8.5/10 RPE
*10 Double Dumbbell Push Press after each set.
Metcon:
3 Rounds
30 Alternating Dumbbell Snatches (50/35)
30 Toes to bar
go to full workout
7/10/23
go to full workout
7/09/23
Strength/Skill:
1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 3 Back Squat @ 7/10 RPE
1 Pause Back Squat + 3 Back Squat@ 8/10 RPE
1 Pause Back Squat + 3 Back Squat @ 8/10 RPE
*Pause for 2 seconds in bottom of the squat
Metcon:
Every minute (21:00)
Minute 1: 6 Clean and Jerks (135/95)
Minute 2: 12 Wall Balls (20/14) (11’/10’)
Minute 3: 24 Crossover Single Unders or (48 Double Unders)
7/08/23
Saturday Partner WOD!
4 Rounds: Teams of 2
- 30 x DB DL
- 30 x GHDs
- 30 x Cal Bike
- 30 x A-squats
- 200m Run
go to full workout
7/07/23
Strength/Skill:
10 Barbell Back Rack Lunges (5 + 5) @ 6/10 RPE
10 Barbell Back Rack Lunges (5 + 5) @ 6.5/10 RPE
8 Barbell Back Rack Lunges (4 + 4) @ 7/10 RPE
8 Barbell Back Rack Lunges (4 + 4) @ 7.5/10 RPE
6 Barbell Back Rack Lunges (3 +3) @ 8/10 RPE
Metcon: 5 Rounds
60 Double Unders (OR 45 Crossover Single Unders)
7 Thrusters (135/95)
go to full workout
Strength/Skill: 3x
- Sled Push/Pull
- 5 x Tempo Ring Dips + 20s Support Hold
- 30 x Shoulder Taps
- 90s Plank
Metcon: 5 x E6MO6M
- 30/25 Cal Bike Erg
- 400m Run
- AMRAP Hollow Rocks till 5m
go to full workout
7/05/23
go to full workout
7/04/23
Strength/Skill:
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE
Metcon:
Part A
AMRAP 15 Minutes
5-10-15-20-25…
Row (calories)
Ski (calories)
Bike Erg (calories)
-Rest 3 Minutes-
Part B
For Time (score your time in the comments):
Total Row Calories from Part A
-into-
Total Ski Calories from Part A
-into-
Total Bike Erg Calories from Part A
7/03/23
Happy 4th of July!!
Metcon: Hero WOD “Morrison”
50-40-30-20-10:
Wall balls (20/14) (10/9ft)
Box jump (24/20)
Kettlebell swings (53/35)
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
go to full workout
7/03/23
Strength/Skill:
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 6/10 RPE
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 7/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 7/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 7.5/10 RPE
- Pause for 2 seconds in the bottom of the squat
Metcon: 5 sets
20 Push Ups
20 GHD Sit Ups
-rest 1:1 b/t sets-
go to full workout
Happy 4th Weekend!
“Partner Small“
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters
