Workout of the Day
2/09/23
Strength/Skill: 3x
- 6 x Strict Ring Dips (open and pause 3s at top)
- 30s Handstand Hold
- 5 x Negative Pistols on Box (per leg)
- 7/5/3 x Weighted Chin-ups
Metcon: 5 x E5MO5M
- 25/20 x Cal Row/Ski
- 400m Run
- Rest until next round
go to full workout
Strength/Skill:
- Snatch: 10m to work up to a heavy 3
Metcon: 18m AMRAP
- 18 x Alt. DB Hang C&J (50/35)
- 18 x DB Facing Burpee
- 18 x T2B
go to full workout
2/08/23
go to full workout
2/07/23
Strength/Skill:
- 3/2/1/3/2/1 x Bench Press
Metcon:
- 5x500m Row (rest 1m)
2/05/23
Strength/Skill:
- 5×3 Back Squat @80-90%
Metcon:
- 75 x Air Squats
- 25 x Push-ups
- 50 x Wallballs (30/20)
- 25 x Push-ups
- 75 x Air Squats
Rest 5m
- 45 x Air Squats
- 15 x Push-ups
- 45 x Wallballs (20/14)
- 15 x Push-ups
- 45 x Air Squats
go to full workout
2/04/23
Saturday Partner WOD!!
Teams of 2:
3 Rounds Each:
- 12 x DB Push Press
- 8 x Burpee Box Jump-overs
1k Row Sprint (250s)
3 Rounds Each:
- 12/10 Cal Bike
- 12 x A Squats
1k Ski Sprints (250s)
go to full workout
Strength/Skill: 5/4/3/2
- 1 x Push Jerk + 1 x Split Jerk
Metcon: Open WOD 14.4 (14m AMRAP)
- 60 x Cal Row
- 50 x T2B
- 40 x Wallballs
- 30 x Power Clean (135/95)
- 20 x MU
go to full workout
2/03/23
go to full workout
2/02/23
Metcon: Rest 1:1
- 1 x 800m Air Runner
- 2 x 400m
- 4 x 200m
- 4 x 100m
Cash Out: 3x
- 20 x Hollow Rocks
- 20 x Pikes
- 60s Front Plank (arms extended)
- 30s Side Plank (Each Side)
- 60s Elbows
2/01/23
Strength/Skill:
- 4×3 Floating Snatch DL
Metcon:
- 100 x Burpee Box Jumps
- E2MO2M 5 x Squat Clean (135/95)
go to full workout
1/31/23
Strength/Skill:
- 5/3/1/5/3/1 x Bench Press
Metcon: E3:30MO3:30M x 5 (3m cap)
- 14/11 Cal Echo Bike
- 7 x Bar MU (Pull-ups)
- 14/11 Cal Echo Bike
go to full workout
Strength/Skill:
- 5×4 Back Squat @75-85%
Metcon: 3 Rounds
- 8/6/4 x Devil Press (2×50/35)
- 40 x DUs after each set
- Rest 2m
