Workout of the Day
9/20/23
Steve’s Extravagant Exercising Hour!
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Strength/Skill:
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
*Pause Power Clean/Pause Push Jerk: pause in receive for 2 seconds.
Metcon:
AMRAP 20 Minutes
200m Run
20 Toes to Bar
20 Push Press (115/80)
200m Run
20 V Ups
20 Push Ups
*Minimum of 5 reps unbroken at a time on toes to bar and V Ups throughout!!!!
**Minimum of 10 reps unbroken at a time on push press and push ups throughout!!!
***Score each 200m Run as 1 rep. If you don’t finish the run you don’t get the rep.
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9/20/23
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9/19/23
Strength/Skill:
2 Block Pause Snatch @ 6/10 RPE
2 Block Pause Snatch @ 6.5/10 RPE
2 Block Pause Snatch @ 7/10 RPE
2 Block Pause Snatch @ 6.5/10 RPE
2 Block Pause Snatch @ 7/10 RPE
2 Block Pause Snatch @ 7.5/10 RPE
Metcon:
2 intervals for total time:
21 Box Jump Overs (24/20)
15 Calorie Row
9 Burpee Box Get Overs (48/36)
21 Box Jump Overs (24/20)
15 Calorie Row
9 Burpee Box Get Overs (48/36)
-Rest until 6-minute mark-
9 Burpee Box Get Overs (48/36)
15 Calorie Row
21 Box Jump Overs (24/20)
9 Burpee Box Get Overs (48/36)
15 Calorie Row
21 Box Jump Overs (24/20)
9/17/23
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
8 Back Squat @ 7/10 RPE
8 Back Squat @ 8/10 RPE
Metcon:
2 sets
9-6-3
Hang Squat Clean (155/105)
Strict Chest to Bar Pull Ups
rest 1:1 b/t sets-
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9/16/23
Saturday Partner WOD!!
Teams of 2: 2 Rounds
- 50 x Cal Row
- 50 x Goblet Squat
- 50 x T2B
- 50 x Cal Bike
- 50 x DB Snatch
- 400m Run (together)
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Strength/Skill:
20 Barbell Front Rack Step Up
20 Barbell Front Rack Step Up
20 Barbell Front Rack Step Up
20 Barbell Front Rack Step Up
Metcon:
3 Rounds
5 Burpee Box Jump Overs (30/24)
10 Power Cleans (115/80)
-rest until 6 minutes-
3 Rounds
10/8 Calorie Echo Bike
20 Wall Balls (20/14)
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9/15/23
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9/14/23
Hour of Power with Steve.
9/12/23
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
10 Push Press @ 6.5/10 RPE
10 Push Press @ 7/10 RPE
Metcon:
For time:
30 Calorie SkiErg
15 Fronts Squats (185/125) (OR 30 at (135/95)
20 Calorie SkiErg
10 Fronts Squats (185/125) (OR 30 at (135/95)
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9/12/23
Strength/Skill:
3 Hang Pause Power Snatch @ 5.5/10 RPE
3 Hang Pause Power Snatch @ 6/10 RPE
3 Hang Pause Power Snatch @ 5.5/10 RPE
3 Hang Pause Power Snatch @ 6/10 RPE
3 Hang Pause Power Snatch @ 6.5/10 RPE
*Pause in receive for 2 seconds.
Metcon:
3 Sets (1 Set every 10 minutes)
500m Run
1000m Bike Erg
500m Row
*Perform at 80, 85 then 90% pacing per round
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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
10 Front Squat @ 6.5/10 RPE
10 Front Squat @ 7/10 RPE
Metcon:
AMRAP 20 Minutes
2 Ring Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings (70/53)
