Workout of the Day
10/20/22
Strength/Skill:
- 3/2/1/1/1 x Split Jerk
Metcon: For Time
- 1k Run
- 75 x Thrusters (45/35)
- 25 x Burpee Box Jump-overs (30/24)
go to full workout
Strength/Skill: 3x
- 8 x Good Morning
- 10 x Strict T2B
- 10 x Pause Glute Bridge
Metcon: 3 Rounds
- 500m Row/Ski
- 40 x Ball Slams
- 1k Bike Erg
- 40 x GHDs
Cash-out:
- 15m Upper or Lower Body Stretch/Roll
go to full workout
10/20/22
go to full workout
10/19/22
Strength/Skill:
- 5×5 Deadlift
Metcon: 3 Rounds (rest 1:1)
- 15/12 Cal Echo Bike
- 20 x Wallballs
- 15/12 Cal Echo Bike
- 20 x Wallballs (higher line)
- 15/12 Cal Echo BikE
10/17/22
Strength/Skill:
- Snatch Pull+ Power Snatch
- 2 x 2+2
- 2 x 1+1
Metcon: 5 Rounds (rest 1:1)
- 21/16 x Cal Row
- 15 x C2B Pull-ups
- 9 x Strict HSPU
go to full workout
10/17/22
Strength/Skill:
- 10×3 Back Squat (73%)
Metcon: For Time (15m Cap)
- 40 x Double DB Snatch (50/35)
- 120 x Double Unders
- 20 x Devil Press (2 x 50/35)
- 120 x Double Unders
- 10 x Burpee DB Squat Clean Thruster (2 x 50/35)
go to full workout
Saturday Partner WOD!!
A: 800m Bike Erg
B: complete
- 1 x Heavy Squat Clean
- 10 x T2B
- Max Wallballs till 300 accumulated
Cash-out: 2k Row/Ski (250 sprints)
go to full workout
10/15/22
go to full workout
10/13/22
Strength/Skill:
- 5×2 Back Squat (82%)
Metcon: 5 Rounds
- 400m Run
- 15 x OH Squats (95/65)
10/12/22
Strength/Skill:
- 8/8/6/6/4/4 x DB Bench
- 6×8 x 1-Arm DB Row
Metcon: 5 x E4MO4M
- 15/12 Cal Bike Erg
- 12 x Line-Facing Burpees
- Max Shuttle Runs till 3m
- Rest until next round
go to full workout
10/12/22
Strength/Skill:
3 Po. Pause Clean DL + Clean Pull + Clean + Jerk
- 5 x 1+1+1+1
Metcon: 15m AMRAP
- 500m Row/Ski
- 50 x Double Unders
- 10 x Power Cleans
- 25/20 Cal Echo Bike
- 50 x Double Unders
- 10 x Power Cleans
go to full workout
Strength/Skill:
3 Position Pause Snatch DL + Snatch Pull + Snatch
- 5 x 1+1+1
Metcon: 40/30/20/10
- Push-ups
- Cal Row
