Workout of the Day

7/01/23

WOD: Saturday

Happy 4th Weekend!


Partner Small

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

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Strength/Skill:

10 Barbell Front Rack Step Ups @ 6/10 RPE
10 Barbell Front Rack Step Ups @ 6.5/10 RPE
10 Barbell Front Rack Step Ups @ 7/10 RPE
10 Barbell Front Rack Step Ups @ 7.5/10 RPE
10 Barbell Front Rack Step Ups @ 7.5/10 RPE
*5 each leg.

Metcon:

For load:
In 6 minutes
800m Run
Heavy Single Snatch

-rest 2 minutes-

For time:
8 Power Snatches (155/105)
800m Run

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6/29/23

WOD: Friday

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6/28/23

WOD: Thursday

Strength/Skill: 4x

  • 6 x Tempo Strict HSPU
  • 45s Handstand Hold
  • 6 x Pull-up Slow Negatives
  • 30s Dead Hang

Metcon: 20m AMRAP

  • 25 Cal Bike Erg
  • 50 x Cross-overs
  • 30y Farmer Carry

6/28/23

WOD: Wednesday

Strength/Skill:

Technique Work:
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE

Metcon:

10-9-8-7-6-5-4-3-2-1
Deadlifts (275/185)
Dumbbell bench presses (2×70/50)
Squat cleans (135/95)

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6/27/23

WOD: Tuesday

Strength/Skill:

  • 5 Strict Press + 10 Double Dumbbell Push Press @ 6/10 RPE
  • 5 Strict Press + 8 Double Dumbbell Push Press @ 6.5/10 RPE
  • 5 Strict Press + 6 Double Dumbbell Push Press @ 7/10 RPE
  • 5 Strict Press + 4 Double Dumbbell Push Press @ 7/10 RPE
  • 5 Strict Press + 2 Double Dumbbell Push Press @ 7/10 RPE

*Move up in weight each set for the Dumbbell ending with a heavy set of 2.

Metcon: 3 x 2 Rounds (rest 2m between)

  • 15/12 x Cal Echo Bike
  • 6 x Devil Press
  • 10 x DB Box Step-overs

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Strength/Skill:

1 Tempo Back Squat + 5 Back Squat @ 6/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 6.5/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7.5/10 RPE

*Tempo is 3 seconds down, 2 second hold in bottom.

Metcon: 20m AMRAP

  • 6 x Pull-ups
  • 8 x Burpees
  • 12 x Air Squats

E4MO4M: 60 x Double Unders

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6/26/23

WOD: Monday

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6/24/23

WOD: Saturday

Saturday Partner WOD!!

Chipper:

  • 70 Cal Echo Bike
  • 10 x Partner Burpees
  • 70 x DB Snatch
  • 10 x Partner Burpees
  • 70 x GHDs
  • 10 x Partner Burpees
  • 70 x Box Jump-overs
  • 10 x Partner Burpees
  • 400m Run (together)

6/23/23

WOD: Friday

Strength/Skill:

10 Barbell Front Rack Lunge (5+5) @ 6/10 RPE
8 Barbell Front Rack Lunge (4+4) @ 7/10 RPE
6 Barbell Front Rack Lunge (3+3) @ 8/10 RPE
4 Barbell Front Rack Lunge (2+2) @ 9/10 RPE
2 Barbell Front Rack Lunge (1+1) @ 10/10 RPE

Metcon: 3 Rounds
12/10 Calorie Echo Bike
60ft Sled Push (3×45/2×45)
3 Rope Climb

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6/20/23

WOD: Wednesday

Strength/Skill:

5×3 Strict Press

Metcon: AMRAP 20 Minutes
25/20 Calorie Row
50 Dumbbell Deadlifts (50s/35s)
25/20 Calorie Row
40 Dumbbell Front Squats (50s/35s)
25/20 Calorie Row
30 Dumbbell Shoulder to Overhead (50s/35s)

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Strength/Skill:

2 Power Clean + 1 Push Jerk @ 6.5/10 RPE
2 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 1 Push Jerk @ 7.5/10 RPE
2 Power Clean + 1 Push Jerk @ 6/10 RPE
2 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 1 Push Jerk @ 7.5/10 RPE

Metcon:

3 rounds
8 Burpee Box Jump Overs (30/24)
8 Power Snatches (135/95)
-at 8:00-
2 rounds
16 Burpee Box Jump Overs (24/20)
16 Power Snatches (95/65)

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6/19/23

WOD: Tuesday