Workout of the Day

4/18/23

WOD: Tuesday

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-

go to full workout

4/17/23

WOD: Monday

go to full workout

4/14/23

WOD: Friday

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 @ 7/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE

Metcon:

500m Run
25 Shoulder Press (75/55)
25/20 Calorie Echo Bike
12 Rope Climbs
25/20 Calorie Echo Bike
25 Shoulder Press (75/55)
500m Run

4/13/23

WOD: Thursday

Strength/Skill: 4x

  • 6-8 x Strict Chin-ups
  • 20 x Hollow Rocks
  • 6-8 Russian Dips
  • Max Double Unders (try crossovers if you can link 50 dubs or more)
  • (Use weight if exceeding reps)

Metcon: 4 x E5MO5M

  • 500m Row
  • 25 x GHD
  • 3-5 x Wall Walks

go to full workout

4/11/23

WOD: Tuesday

Strength/Skill:

3 Pause High Hang Power Snatch @ 60%
2 Pause High Hang Power Snatch @ 65%
1 Pause High Hang Power Snatch @ 70%
3 Pause High Hang Power Snatch @ 65%
2 Pause High Hang Power Snatch @ 70%
1 Pause High Hang Power Snatch @ 73%
1 Pause High Hang Power Snatch @ 73%
1 Pause High Hang Power Snatch @ 73%

Metcon:

100-75-50 x Double Unders
150-100-50ft x 1-Arm OH DB Lunge (50/35)
*25 GHD Sit Ups after each set

go to full workout

Strength/Skill:

5 Tempo Front Squat (3 seconds down, 3 second pause) @ 5.5/10 RPE
5 Tempo Front Squat (3 seconds down, 3 second pause) @ 6/10 RPE
5 Tempo Front Squat (3 seconds down, 3 second pause) @ 7/10 RPE
5 Tempo Front Squat (3 seconds down, 3 second pause) @ 7/10 RPE
5 Tempo Front Squat (3 seconds down, 3 second pause) @ 7/10 RPE

Metcon:3 rounds
12 Burpee Box Get Overs (48)
24 Strict Pull Ups

go to full workout

4/10/23

WOD: Monday

go to full workout

4/07/23

WOD: Saturday

Saturday Partner WOD!

Teams of 2 (partners work at same time)

Chipper:

  • 2k Row (always someone on rower)
  • 50 x Power Cleans
  • 150 x Wallballs

4 Rounds (1 Round = both partners complete both movements)

  • PA: 400m Run
  • PB: 12 x Burpee Box Jumps

4/06/23

WOD: Friday

Strength/Skill:

  • 4×10 Strict Press

Metcon: AMRAP 2 Minutes

  • 10 Front Squats (155/105)
  • 25’ Handstand Walk
  • Max Reps Bar Muscle Ups
    -Rest 1 Minute b/t sets-
    *Complete Sets until you Accumulate 30 Bar Muscle Ups

go to full workout

4/06/23

WOD: Thursday

Strength/Skill: 3x

  • 4 x Ring MU Transition to Dip
  • 6 x Strict Chin Ups
  • 10 x Plyo Push-ups
  • 10 x Fat Bar Curls

Metcon: 4 Rounds

  • 30/25 Cal Ski
  • 20 x GHD
  • 40 x Cross-overs
  • Sandbag Hug Carry

go to full workout

Strength/Skill:

  • 5×3 Snatch Pull @110%

Metcon: AMRAP 20 Minutes

  • 10/8 Calorie Bike Erg
  • 10/8 Calorie Row
  • 10/8 Calorie Ski
  • 10 x 25ft Shuttle Runs

go to full workout

4/05/23

WOD: Wednesday