Workout of the Day
10/08/22
Saturday Partner WOD!!
Teams of 2: 25m AMRAP
2 Rounds Each
- 250m Row
- 10 x Burpees
Chipper
- 20 x Wall Walks
- 50 x Cal Run
- 50 x Pull-ups
- 100 x Double Unders
- 50 x DB Step-ups
- 50 x GHD (100 x Sit-ups)
2 Rounds Each
- 10 x Burpees
- 250m Row
go to full workout
Strength/Skill:
- 3×3 Front Squats @86%
Metcon: For Time
- 50/40 x Cal Ski
- 50/40 x Cal Echo Bike
- 50/40 x Cal Row
go to full workout
10/07/22
go to full workout
10/06/22
Strength/Skill: 4x
- 10 x Plate Lateral Raise
- 10 x Plate Front Raise
- 6 x Strict Bottom Up KB Press (per side)
- 30s Ring Dip Hold
- 20 x Hollow Rocks
Metcon: Alternate 40s on/20s x 4
- Strict Chinups
- Sanbag Hold
- Push-ups
- Pistols
10/05/22
Strength/Skill:
Clean Pause Pull + Pause Power Clean + Clean + Jerk
- 5×1+1+1+1
Metcon: 4 X E8MO8M
- 200m Run
- 10 x DB Box Step-overs (1 x 50/35)
- 20 x GHDs
- 10 x DB Box Step-overs (1 x 50/35)
- 200m Run
go to full workout
10/04/22
Strength/Skill:
- 5×3 Snatch Pull
Metcon:
5m AMRAP
- 10 x L-arm DB Push Press
- 25′ 1-Arm OH Walking Lunge
- 10 x R-arm DB Push Press
- 25′ 1-Arm OH Walking Lunge
5m Rest
5m Amrap
- 10 x L-arm DB Snatch
- 25′ Handstand Walk
- 10 x R-arm DB Snatch
- 25′ Handstand Walk
5m Rest
5m AMRAP
- 25′ 1-Arm OH Walking Lunge
- 25′ Handstand Walk
- 25′ 1-Arm OH Walking Lunge
- 25′ Handstand Walk
go to full workout
Strength/Skill:
- 5×3 Back Squat
Metcon:
- 100 x Double Unders
- 40 x Wallballs
- 100 x Double Unders
- 30 x Wallballs
- 100 x Double Unders
- 20 x Wallballs
go to full workout
10/03/22
go to full workout
10/01/22
Saturday Partner WOD!!
Teams of 2: 25m AMRAP
- 15/12 Cal Bike Erg (Each)
- 8 x Power Clean (Heavy!)
- 12 x Burpee Pull-ups/MU
- 3 x Shuttles (Together)
Add 3 shuttles each round! (6/9/12 etc…)
9/29/22
Strength/Skill:
- Strict Press + Push Jerk + Split Jerk
- 5 x 1+2+3
Metcon: For Time!
- 50 x Power Snatch (95/65)
- 100′ OH Walking Lunge (95/65)
go to full workout
9/29/22
Strength/Skill: 3x
- 5 x Ring MU Transitions Into Dip
- 100 x Unbroken Double Unders
- 25 x GHD
Metcon: 5 x E6MO6M
- 500m Row/Ski
- 400m Run
go to full workout
Strength/Skill:
- Clean DL to Mid Thigh + Clean Panda Pull + Clean + Jerk
- 5×1+1+1+1 @6.5-8/10 RPE
Metcon: 16m Cap
- 25′ Handstand Walk
- 15 x Squat Cleans (135/95)
- 25′ Handstand Walk
- 20 x C2B
@4m
- 25′ Handstand Walk
- 10 x Squat Cleans (185/125)
- 25′ Handstand Walk
- 20 x C2B
@8m
- 25′ Handstand Walk
- 5 x Squat Cleans (225/145)
- 25′ Handstand Walk
- 20 x C2B
@12m
- 25′ Handstand Walk
- 3 x Squat Cleans (275/185)
- 25′ Handstand Walk
- 20 x C2B
