Workout of the Day
4/17/23
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
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
go to full workout
4/14/23
go to full workout
4/13/23
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
4/11/23
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
4/10/23
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
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
go to full workout
4/07/23
go to full workout
4/06/23
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
4/06/23
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
4/05/23
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
Strength/Skill: 3-4 Rounds
- 10 Barbell Bench Press @ RPE 7
-rest 1 minute- - 10 Bent Over Banded Tricep Extension @ RPE 7
-rest 1-2 minutes b/t rounds-
Metcon:
- 1 minute: Dumbbell Hang Power Cleans (2×50/35) in unbroken sets of 4+
-rest 30 seconds- - 1 minute: Lateral Burpee over dumbbells
-rest 30 seconds- - 1 minute: Toes to bar in unbroken sets of 5+
-rest 30 seconds- - 2 minutes: Dumbbell Hang Power Cleans (2×50/35) in unbroken sets of 4+
-rest 30 seconds- - 2 minutes: Lateral Burpee over dumbbells
-rest 30 seconds- - 2 minutes: Chest to Bar Pull Ups in unbroken sets of 3+
-rest 30 seconds- - 1 minute: Dumbbell Hang Power Cleans (2×50/35) in unbroken sets of 4+
-rest 30 seconds- - 1 minute: Lateral Burpee over dumbbells
-rest 30 seconds- - 1 minute: Toes to bar in unbroken sets of 5+
