Workout of the Day
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
go to full workout
8/24/22
go to full workout
8/22/22
Strength/Skill: 6×1
- Tempo (10:0:10:0) Snatch DL @6.5/10
Metcon: 6 x E4MO4M
- 17/14 Cal Echo Bike
- 9 x Devil Press (2×50/35)
8/22/22
Strength/Skill:
- 5×5 Tempo Back Squat (3:2:3:0)
Metcon: 3 Rounds
- 30 x Heavy Sandbag/DB Squats (70/50)
- 90 x Double Unders
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8/20/22
Saturday Partner WOD!!
Partner Chipper: 2 Rounds (Teams of 2)
- 50 x Cal Row
- 10 x Partner Burpees
- 50 x DB Step-ups
- 10 x Partner Burpees
- 50 x Cal Ski
- 10 x Partner Burpees
- 50 x T2B
- 10 x Partner Burpees
- 400m Run
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Strength/Skill:
- 1 x Snatch DL + 3 x Hang Power Snatch
- 5×4 @65-75%
Metcon: 4 Rounds (Rest 2m Between)
- 20/16 Cal Standing Bike Erg
- 20 x GHD
- 20 x Hang Power Clean (135/95)
go to full workout
8/18/22
go to full workout
8/17/22
Strength/Skill: 4x
- 6 x Strict Ring Dips (2s Pause at Bottom and Top)
- 10 x Upright Row
- 10 x Curl Bar Curl
- 10 x Lateral Plate Raise
Metcon: Rest 1:1
- 1 x 800m Run
- 2 x 400m Run
- 4 x 200m Run
- 4 x 100m Run
8/17/22
Strength/Skill:
- 10/8/6/4/2 x Push Press (work up to 85%)
Metcon: 13m Cap
- 40 x DB Snatch (50/35)
- 30 x Wallballs
- 20 x Bar MU
- 30 x Wallballs
- 40 x DB Snatch (50/35)
go to full workout
8/15/22
Strength/Skill:
- 3 x Snatch Push Press + 1 x OH Squat
- 4×4 @70%
Metcon: 3 x E10MO10M
- 12/10 Cal Echo Bike
- 12 x Burpee Box Jump-overs (30/24)
- 12/10 Cal Echo Bike
- 9 x Burpee Box Jump-overs (30/24)
- 12/10 Cal Echo Bike
- 6 x Burpee Box Jump-overs (30/24)
go to full workout
Strength/Skill:
- Back Squat: 5×3 @65-85%
Metcon: 10 Rounds
- 10 x DB Bench Press (50/35) or 10 x Push-ups
- 10 x T2B
