Workout of the Day
8/12/23
Saturday Partner WOD!!
Teams of 2: 2 Rounds
- 50 x Cal Ski
- 50 x SDHP (115/75)
- 50 x Goblet Squats
- 50 x T2B
- 400m Run (200 Each)
go to full workout
Strength/Skill:
10 Barbell Front Rack Lunges @ 7/10 RPE
8 Barbell Front Rack Lunges @ 7.5/10 RPE
6 Barbell Front Rack Lunges @ 8/10 RPE
4 Barbell Front Rack Lunges @ 8.5/10 RPE
2 Barbell Front Rack Lunges @ 9/10 RPE
Metcon: 15m AMRAP
- 20/16 Cal Echo Bike
- 60y Farmer Carry
- 20 x DB Step-ups
go to full workout
8/11/23
go to full workout
8/09/23
Strength/Skill: 3x
- 6 x Strict HSPU (30s hold on last rep)
- 30 x V-ups
- 6 x Strict Ring Dips (30s support hold)
- 30 x Pikes
- 10 x Fat Bar Curls
Metcon:
- 4 x 400m Run (Rest 90s)
- Rest
- 1 Mile Run (Zone 2)
8/09/23
Strength/Skill:
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5.5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5.5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6/10 RPE
You will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean it.. Pausing in the receive for 3 seconds*
Metcon:
3-6-9-12-15-18-21
Kettlebell Swings (70/53)
Box Jump Overs (30/24)
go to full workout
8/08/23
Happy Birthday Jennell!!
Strength/Skill:
3 Push Press @ 5/10 RPE
3 Push Press @ 5.5/10 RPE
3 Push Press @ 5.5/10 RPE
3 Push Press @ 6/10 RPE
3 Push Press @ 6.5/10 RPE
*5 Heavy Double Dumbbell Seated Strict Press after each set.
Metcon: “The Chief” – 5 x 3m AMRAP
3m AMRAP
- 3 x Power Clean
- 6 x Push-ups
- 9 x Air Squats
Rest 1m
go to full workout
Strength/Skill:
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5/10 RPE
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5.5/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 6/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 6/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 6.5/10 RPE
Metcon:
EMOM 16 Minutes
Minute 1: 200m Run
Minute 2: 500/400m Bike Erg
Minute 3: 30 seconds of Burpee Bar Muscle Ups
Minute 4: Rest
go to full workout
8/06/23
go to full workout
8/05/23
Saturday Partner WOD!
Teams of 2: 5 Rounds
- 300m Run (together) (Stop @donut shop!)
- 4 x Heavy Squat Cleans (75%+)
- 4 Rounds of Cindy (alternate)
8/04/23
Strength/Skill:
- 5 Bench Press @ 6.5/10 RPE
- 5 Bench Press @ 7/10 RPE
- 5 Bench Press @ 7.5/10 RPE
- 5 Bench Press @ 8/10 RPE
- 5 Bench Press @ 8.5/10 RPE *10 Alternating Single Arm Dumbbell Bench Press (5 each arm) after each set.
Metcon: 20m AMRAP
- 20/15 Cal Row/Ski
- 7 x Devil Press
- 11 x Box Jumps (30/24)
go to full workout
8/03/23
Strength/Skill: 4x
- 1-3 Legless Rope Climb
- 10 x Bent-over DB Row
- 7/7/7 Curls
- 30s Hollow Gold
Metcon: 4 Rounds
- 30/25 Cal Bike Erg
- 30y Farmer Carry
- 50 x Crossovers
- 5 x Wallwalks
- 30 x Situps
go to full workout
Strength/Skill:
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
Metcon:
Individual Option:
AMRAP 15 Minutes
Odd Rounds: 500m/400m Row
Even Rounds: 400m Run
5 Sandbag Cleans (150/100)
10 Burpees Over Rower
