Workout of the Day
11/21/22
Strength/Skill:
- 5×3 Tempo Front Squat 3:3:1:1 @68%
Metcon: 6m Cap for Each Round
- 50 x Air Squats
- 25 x DB Snatch (70/50)
- 50 x Air Squats
Rest 1:1
- 25 x Pistols
- 50 x DB Snatch (50/35)
- 25 x Pistols
go to full workout
Saturday Partner WOD!!
Teams of 2:
Partner A: Complete
- 15 x Wallballs
- 10 x Shuttle Runs
- 3 x Wall Walks
Partner B: Chipper
- 35 x Double Unders
- Accumulate 200 x 1-Arm Devil Press
go to full workout
11/19/22
go to full workout
11/18/22
Strength/Skill:
- Split Jerk: 10m EMOM x 1 Rep
Metcon: 10m Cap
- 50 x C2B
- 50/40 Cal Echo Bike
- 50 x C2B
11/17/22
Strength/Skill: 3x
- 12 x DB Bench
- 12 x Pendlay Row
- 8 x Ring Dips (pause and open at top)
Metcon: 6 x 3m on/90s off
- 500m Row/Ski
- Max No-touch Box Jump-overs w/ remaining time
go to full workout
11/15/22
Strength/Skill:
- 1 x Clean Pull + 1 x Power Clean
- 5 x 1+1
Metcon: 15m Cap
- 50 x DL (135/95)
- 40 x STOH
- 30 x Front Squats
- 20 x Power Cleans
- 10 x Thrusters
go to full workout
Strength/Skill:
- Snatch Pull + Power Snatch
- 5×1+1
Metcon: 50/40/30/20/10
- Cal Row
- GHD (x2 Sit-ups
go to full workout
11/15/22
go to full workout
11/14/22
Strength/Skill:
- Front Squat: 1RM!
Metcon: 2 Sets of 2 Rounds (rest 5m btwn)
- 50′ Front Rack Walking Lunge (2×50/35)
- 50 x Double Unders
- 50′ Handstand Walk
- 50 x Double Unders
11/12/22
Saturday Partner WOD!!
Teams of 2: 2 Rounds
- 50 x Cal Row
- 50 x T2B
- 50 x Cal Echo Bike
- 50 x HSPU
- 50 x Ski Cals
- 50 x DB Snatch
- 100 x Double Unders
go to full workout
11/10/22
Strength/Skill:
- 3 Sets: 2 x Dip + 1 x Split Jerk @7-8/10
- 2 Sets: 1 x Dip + 1 x Split Jerk @8-9/10
Metcon:
- 50 x Burpees
- 400m Run
- 100 x Push-ups
- 400m Run
- 150m Walking Lunge
- 400m Run
- 200 x Squats
- 400m Run
- 150m Walking Lunge
- 400m Run
- 100 x Push-ups
- 400m Run
- 50 x Burpees
go to full workout
Strength/Skill:
- 3-5 x Ring MU Transitions
- Max Ring Dips
- 25 x Facepulls
Metcon: 20m AMRAP
- 500m Ski
- 25 x Ball Slams
- 1k Bike
- 20 x Hollow Rocks
