Workout of the Day
8/13/22
Saturday Partner WOD!!
Partner A:
- 400m Run
Partner B:
- 1 x Heavy Squat Clean (80%+)
- 10 x T2B
- Max Wall Balls
When you accumulate 300 wallballs as a team move on to 2k Row or Ski (250m Sprints).
go to full workout
Strength/Skill: 12m EMOM
- 1: 60 x Double Unders
- 2: 50′ Handstand Walk (30s Hold)
Metcon:25m AMRAP
- 20/15 Cal Row
- 20/15 Cal Bike Erg
- 20/15 Cal Ski
- 20/15 Cal Run
go to full workout
8/11/22
go to full workout
8/10/22
Strength/Skill:
- 5×1 Clean and Jerk (technique work)
Metcon: 8 Rounds
- 12/10 Cal Echo Bike
- 6 x Power Cleans (185/125)
- 12/10 Cal Echo Bike
8/08/22
Strength/Skill: Choose
- 5×1 Bench Press
- 3/2/1/1/1 Power Snatch
Metcon: 5 Rounds
- 30/24 Cal Row
- 20 x GHD
- 10 x Burpee-over-rower
- rest 3m
go to full workout
8/08/22
Strength/Skill:
- 5×1 Back Squat @8.5/10 RPE
Metcon:
- 50 x Pull-ups
- 21 x Thrusters (95/65)
- 2000m Bike Erg OR 800m Run
- 21 x Thrusters (95/65)
- 50 x Pull-ups
go to full workout
For Time
3 Rounds (40 min cap)
50 Cal Bike Erg
25 Burpee Box Overs
50 Cal Ski
15 Burpee Pull Ups
50 Cal Row
5 Burpee Muscle Ups
Split work as you wish
go to full workout
8/06/22
go to full workout
8/05/22
Strength/Skill:
- 10/8/6/6/6 x Front Rack Step Ups
Metcon: Partners Teams of 2
- 100 x Box Jump-overs
- 50 x T2B
- 100 x HSPU
- 50 x T2B
- 100 x Box Jump-overs
8/04/22
Strength/Skill: 3x
- 5 x Strict Weighted Pull-ups
- Max Effort Strict Pull-up
- 10 x Lateral Plate Raise
- 15 x Y’s & T’s
Metcon: 30m Zone 2 (pick your poison)
- E5MO5M: 10 x Burpee Box Jumps
go to full workout
8/03/22
Strength/Skill:
- Clean and Jerk Technique Work
- 2 x 2+1 @7/10 RPE
- 4 x 1+1 @8-8.5/10 RPE
Metcon: 7 Rounds
- 7 x Power Snatch (115/80)
- 49 x Double Unders
go to full workout
Strength/Skill:
- 1 Snatch High Pull + 1 Power Snatch + 1 Snatch
- 5×3 work up to 8.5/10 RPE
Metcon: 2 Rounds (Rest 1:1)
- 40/32 Cal Echo Bike
- 40 x GHD
- 40/32 Cal Row
- 120′ Walking DB OH Lunge (2×50/35)
