Workout of the Day
4/27/23
Strength/Skill: 4x
- 4 x Star Lunges w/Kb
- 6 x Seated Box Jumps
- 15 x V-ups for quality
Metcon: 3 Rounds
- 400m Run
- Rest 90s
- 500m Ski
- Rest 90s
go to full workout
Strength/Skill:
8 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 7/10 RPE
6 Bench Press @ 8/10 RPE
4 Bench Press @ 9/10 RPE
*After the last set, perform 35 Hand Release Deficit Push Ups
Metcon:
50-40-30-20-10
Cross Overs
25-20-15-10-5
Hang Power Cleans (95/65)
5-4-3-2-1
Rope Climbs
go to full workout
4/26/23
go to full workout
4/24/23
Strength/Skill: 4 sets:
6 DB Bent Over Rows @ RPE7
12 Underhand Barbell Row @ RPE8
25 Ring Rows @ RPE9
Metcon:
AMRAP 7 Minutes
50/40 Calorie Assault Bike
Max Calorie Row
-rest 3:00-
AMRAP 7 Minutes
50/40 Calorie Row
Max Calorie Assault Bike
*Only score Max calories.
4/24/23
Strength/Skill:
3 Tempo Front Squat @ 6/10 RPE
3 Tempo Front Squat @ 7/10 RPE
3 Tempo Front Squat @ 8/10 RPE
3 Tempo Front Squat @ 8/10 RPE
3 Tempo Front Squat @ 8/10 RPE
*Tempo: 3 seconds down, 2 second pause.
Metcon: 3 Rounds
1000m run
10 Ring Muscle Ups
100 squats
*Wear a 20/14# vest
go to full workout
4/22/23
go to full workout
Strength/Skill:
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 8/10 RPE
Metcon:
3 sets
-at minute 0:00, 11:00, and 26:00
15/12 Calorie Bike Erg
12 Burpee to Bar
9 Bar Muscle Ups
-at minute 5:00, 18:00 and 37:00-
15/12 Calorie Bike Erg (OR Row OR 300m Run)
12 Toes to Bar
9 Burpee Over Line
go to full workout
4/21/23
go to full workout
4/20/23
Strength/Skill: 3x
- 4 x Ring MU Transitions
- 8 x Tempo Ring Dips
- 30s Ring Support Hold
- 20 x GOOD V-ups
Metcon: 5x E5MO5M
- 30/24 Cal Echo Bike
- 200m Run
- Hollow Rocks till 3:30 (Work stops at 3:30)
4/18/23
Strength/Skill:
10 Bench Press @ 6/10 RPE
10 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 7/10 RPE
After the last set, perform 30 hand release deficit Push Ups
Metcon:
6 Sets (1 set every 4 minutes)
24/20 Calorie Assault Air Runner (OR 300m Run)
2 Legless Rope Climbs
8 Overhead Squats (155/105)
go to full workout
4/18/23
Strength/Skill:
4 Snatch Push Press + 2 Tempo Overhead Squat (5 Seconds down, 3 second hold) @ 68-70% 1 RM Snatch
4 Snatch Push Press + 2 Tempo Overhead Squat (5 Seconds down, 3 second hold) @ 68-70% 1 RM Snatch
4 Snatch Push Press + 1 Tempo Overhead Squat (5 Seconds down, 3 second hold) @ 68-70% 1 RM Snatch
Metcon:
Calorie Row
Men: 80-70-60-50-40-30-20-10
Women: 64-56-48-40-32-24-16-8
- rest 1 minute between sets –
go to full workout
Strength/Skill:
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 6/10 RPE
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 6.5/10 RPE
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 7/10 RPE
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 7/10 RPE
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 7/10 RPE
Metcon: “Barbara” 5 Sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3 minutes b/t sets-
