Workout of the Day
12/19/22
Strength/Skill:
- Pause Front Squat + 1 1/4 Front Squat + Front Squat
- 2×1+1+2 @60%
- 3×1+1+1 @65-75%
Metcon: 8 x E3MO3M
- 15/12 Cal Echo Bike
- 10 x DB Thruster
go to full workout
Saturday Partner WOD!!
Teams of 2: 4 Rounds
- 1k Row or Ski (250 Sprints)
- 30 x DB Snatch
- 30 x GHD
- 30 x Box Jump Overs
- 10 x Partner Burpees
go to full workout
12/17/22
go to full workout
12/16/22
Strength/Skill:
- 5×3 Power Snatch @65-78% (try from blocks)
- 3×4 Snatch Pull @95%
Metcon: 5 Rounds
- 15 x Push Jerks (95/65)
- 12 x C2B
- 9 x SDHP (95/65)
12/14/22
Strength/Skill: 3x (Do It Right Thursday!)
- 5-8 x Ring Dips (SLOW, Open up into full support, Pause 2s at top – scale with band or feet on the ground)
- 20 x Band Face Pulls (1s Pause, open chest, elbows high)
- 15 Hollow Rocks (for quality)
Metcon: 2 Rounds
- 1k Row
- 1k Ski
- 2k Bike
go to full workout
12/14/22
Strength/Skill:
- 4×3 DL @8.5-9.5RPE
Metcon: 10m AMRAP
- 5 x Bar MU
- 10 x Shuttles (25m)
go to full workout
Strength/Skill:
- Push Press + Push Jerk + Split Jerk
- 3 x 1+1+2 @75-90% of push press
- Push Jerk + Split Jerk
- 3 x 1+1 @80-90% of Jerk
Metcon: 4 X Intervals (2m on/1m off)
- 20 x DB Box Step-ups (50/35)
- Max Wall-Facing HSPU till 2m
go to full workout
12/13/22
go to full workout
12/12/22
Strength/Skill:
- Tempo Front Squat (3:2:1:1)
- 3/3/2/2/1/1 @70-100% of max Clean
Metcon:
3 Rounds
- 10 x Front Squat (135/95)
- 10 x T2B
- 10 x Bar-Facing-Burpee
Rest till 7m
- 10 x BFB
- 30 x T2B
- 30 x Front Squats
12/10/22
Saturday Partner WOD:
Teams of 2: For 25m
- A: AMRAP Rounds of Cindy
- B: 400m Ski
Happy Retirement Jimbo!
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12/09/22
Strength/Skill:
- 4×10 Reverse Lunge
Metcon: 20m EMOM (40s on/20s off)
- M1: DB Snatch
- M2: Ball Slams
- M3: Echo Bike Cals
- M4: Hollow Rocks
go to full workout
Strength/Skill:
- 4×5 DB Bench
- 4×5 Pendlay Row
Metcon: 5x E5MO5
- 25/20 Cal Bike
- 400m Run
