Workout of the Day
11/02/22
Strength/Skill:
Power Clean + Clean + Power Clean + Clean
- 5 x 1+1+1+1
Metcon: 13m Cap
- 50 x T2B
- 40 x Burpee to Bar
- 30 x Strict HSPU
- 20 x Bar MU
- 10 x Rope Climbs
go to full workout
Strength/Skill:
- Power Snatch + Panda Pull + Snatch
- 5 x 1+1+1 @6.5-8.5/10 RPE
Metcon: 42/30/18
- Deadlift (155/105)
- Box Jump-overs
go to full workout
11/01/22
go to full workout
10/31/22
Strength/Skill:
- 10×3 Back Squat @73%
Metcon:
4 Rounds
- 400m Run
- 40 x Air Squats
3 Rounds
- 300m Run
- 30 x Push-ups
2 Rounds
- 200m Run
- 20 x Pull-ups
10/29/22
Saturday Partner WOD!!
Teams of 2:
A: For 16m (partition reps)
- 200m Medball Run (together)
- 10 x Wallwalks
- 2 x Hang Squat Cleans (heavy)
Add two hang squat cleans each round up to 10 then switch to B!
B:
- Partner A – 20/15 x Cal Bike Erg
- Partner B – 8 x Burpee Box Jumps + Chip at 100 x HSPu
go to full workout
10/27/22
Strength/Skill:
- Dip + Push Jerk + Dip + Jerk
- 5 x 1+1+1+1 @6-10/10 RPE
Metcon: Full Send
- 150 x Wallballs
- 300 x Double Unders
- 30 x Muscle-ups
go to full workout
Strength/Skill:
- Handstand skill work
Metcon: 25m Zone 2
- E5MO5M – 8 x Burpee Box Jumps
go to full workout
10/27/22
go to full workout
10/25/22
Strength/Skill:
- Power Clean to Parallel + Clean + Dip + Jerk
- 4 x 1+1+1+1
Metcon: 2 Sets (rest 2m btw)
- 2/4/6/8/10 x DL (225/155)
- 1/2/3/4/5 x Wallwalks
10/25/22
Strength/Skill: 3 Sets
- 3 x Snatch DL + 3 x Snatch Pull (95-100%)
Metcon: 2 x E5MO5M
2 Rounds
- 10 x Burpee Box Jump-overs (24/20)
- 10 x OH Squats (135/95)
go to full workout
10/24/22
Strength/Skill:
- 10×2 Back Squat @84%
Metcon: 4 x E10MO10M
- 400m Run
- 40/32 Cal Echo Bike
- 400m Run
go to full workout
Saturday Partner WOD!
Team of 2: 2 Rounds
- 50 x Cal Row
- 50 x T2B
- 30 x Sandbag Cleans
- 50 x Cal Bike
- 50 x Box Jump-overs
E4MO4M: 10 x Partner Burpees
