Workout of the Day
9/03/22
Saturday Partner WOD!!
Teams of 2: 25m AMRAP
- 2/4/6/8/10… x Wall Walks
- 2/4/6/8/10… x Shuttles
- 10/20/30/40/50… x DB Snatch
- 10/20/30/40/50… x Bike Cals
Split Reps (Increase Each Round)
go to full workout
Strength/Skill:
- 10×3 Front Squat (80%)
Metcon: Partner Pro Jackie
- 1k Row (Each)
- 100 x Thrusters (95/65)
- 60 x Bar Muscle-Ups
go to full workout
9/01/22
go to full workout
8/31/22
Strength/Skill: 3x
- 25 x Ring Rows
- 25 x Hollow Rocks
- 10 x Lateral Raise
- 10 x Front Raise
Metcon: 50/40/30/20/10
- Cals (pick a machine)
- Double Unders
- Push-ups
8/30/22
Strength/Skill: 5 Sets
- 3 x Hang Clean + 1 x Push Jerk
Metcon:
- 50 x T2B
- 3 Mile Bike (125/100 Cal Echo Bike)
- 50 x C2B
- 3 Mile Bike
go to full workout
8/30/22
Strength/Skill:
- 5×3 High Hang Snatch
Metcon:
- 0-2:00m: 400m Run + Max STOH
- 2-3:00m: Rest
- 3-6:00m: 600m Run + Max STOH
- 6-8:00m: Rest
- 8-12:00m: 800m Run + Max STOH
go to full workout
Strength/Skill:
- 10×3 Back Squats (@75%)
Metcon: 3 Sets (4m Rest)
- 50′ Shuttle
- 20 x Wallballs
- 6 x DB Squat Snatch (50/35)
- 50′ Shuttle
go to full workout
8/29/22
go to full workout
8/27/22
Saturday Partner WOD!!
Teams of 2: 30m E2MO2M (Alternate)
- A: Complete
- 8 x DL (255/170)
- 16 x Box Jump-overs
- Max Shuttles
- B: 15 x Hollow Rocks on off rounds
8/26/22
Strength/Skill: 4 Sets
- 2 x Snatch High Pull + 2 x Snatch Pull (80-95%)
Metcon: 30 Rounds
- 5 x Wallballs
- 3 x HSPU
- 1 x Power Clean (225/155)
go to full workout
8/25/22
Strength/Skill: 4x
- Max Effort Pull-up Hold
- 25 x Face Pulls
- 15 x Ys and Ts
- 15 x Hollow Rocks
Metcon: 24m Zone 2
- E4MO4M: 8 x Burpee Box Jumps
go to full workout
Strength/Skill:
- 5×5 Push Press
Metcon: 10m AMRAP
- 250m Row
- 10 x Strict Ring Dips
- 15 x GHD
- 20 x Pull-ups
