Workout of the Day
10/10/23
Strength/Skill:
5 Push Press @ 6/10 RPE
4 Push Press @ 7/10 RPE
3 Push Press @ 8/10 RPE
2 Push Press @ 9/10 RPE
1 Push Press @ 10/10 RPE
6 Push Press @ 8/10 RPE
6 Push Press @ 9/10 RPE
Metcon:
AMRAP 15 Minutes
500m Ski (OR 500m Row)
50 Double Unders
10 Sandbag Cleans (100/70)
25/20 Calorie Echo Bike
50 Double Unders
10 Sandbag Cleans (100/70)
go to full workout
Strength/Skill:
5 Front Squat @ 6/10 RPE
4 Front Squat @ 7/10 RPE
3 Front Squat @ 8/10 RPE
2 Front Squat @ 9/10 RPE
1 Front Squat @ 10/10 RPE
6 Front Squat @ 8/10 RPE
6 Front Squat @ 9/10 RPE
Metcon:
10 Rounds for reps of:
30 seconds of Strict Pull Ups
-Rest 30 seconds-
30 seconds of Dumbbell Thrusters (2×35/25) (OR Wall Balls (20/14))
-Rest 30 seconds-
go to full workout
10/09/23
go to full workout
10/07/23
Saturday Partner WOD!!
Teams of 2:
400m Run (together)
50 x Squat Cleans (155/105)
1k Ski (250s)
3 Rounds Each:
- 10 x DB Hang C&J (70/50)
- 12 x Box Jump-overs
1k Row (250s)
10/05/23
Strength/Skill:
5 Strict Press @ 6/10 RPE
4 Strict Press @ 7/10 RPE
3 Strict Press @ 8/10 RPE
2 Strict Press @ 9/10 RPE
1 Strict Press @ 10/10 RPE
6 Strict Press @ 8/10 RPE
6 Strict Press @ 9/10 RPE
Metcon:
4 Sets: (1 set every 8 minutes)
200m Run
10 Dumbbell Box Step Overs (2×50/35) (24”/20”)
20 GHD Sit Ups
200m Run
go to full workout
10/05/23
Gettin’ Stevey With It!
go to full workout
Strength/Skill:
Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6.5/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 8/10 RPE
*Pause in bottom of clean for 2 seconds.
**Pause in the receive of the push jerk for 2 seconds.
Metcon:
50 Toes to Bar
40 Burpee to Bar (6” reach)
30 Strict Handstand Push Ups
20 Bar Muscle Ups
10 Rope Climbs
go to full workout
10/04/23
go to full workout
10/02/23
Strength/Skill:
3 Below the Knee Muscle Snatch @ 6.5/10 RPE
3 Below the Knee Muscle Snatch @ 6.5/10 RPE
3 Below the Knee Muscle Snatch @ 7/10 RPE
3 Below the Knee Muscle Snatch @ 7/10 RPE
3 Below the Knee Muscle Snatch @ 7/10 RPE
Metcon:
4 Sets: (1 Set Every 5 Minutes)
Odd Sets: 25/20 Calorie Assault Bike (OR 20/16 Calorie Echo Bike)
Even Sets: 25/20 Calorie Row
10/02/23
Strength/Skill:
5 Back Squat @ 6/10 RPE
4 Back Squat @ 7/10 RPE
3 Back Squat @ 8/10 RPE
2 Back Squat @ 9/10 RPE
1 Back Squat @ 10/10 RPE
6 Back Squat @ 8/10 RPE
6 Back Squat @ 9/10 RPE
Metcon:
3 Rounds
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
go to full workout
9/30/23
Saturday Partner WOD!!
Teams of 2:
Partner A:
- 6 x Hang DB Squat Cleans
- 8 x T2B
- 8 x Burpee-over Box
- 6 x Shuttles
Partner B:
- 5000m Any Way
- Only 2000 can be done on Bike
go to full workout
Strength/Skill:
5 Push Press @ 6/10 RPE
4 Push Press @ 6/10 RPE
3 Push Press @ 7/10 RPE
2 Push Press @ 7/10 RPE
1 Push Press @ 8/10 RPE
Metcon:
For time:
200 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) perform 4 Sandbag Cleans (150/100) [OR 4 Power Cleans (185/115) ]
