Workout of the Day
7/17/22
Strength/Skill:
- 3×3 Elevated Heels Back Squat (2s Pause)
- 4×3 x Back Squat (work up to 8/10 RPE)
Metcon:
- 12/9/6/3 x Squat Snatch (135/95)
- 24/18/12/6 x Bar-facing-burpee
go to full workout
Saturday Partner WOD!!
go to full workout
7/16/22
go to full workout
7/14/22
Strength/Skill:
- 5×1 Snatch Balance (75%)
- 6/4/2/2/2 x Front Rack Lunge
Metcon: Teams of 2 (10m Cap)
- 100 x Power Cleans (135/95)
- E2MO2M: both complete 5 x Muscle-up (Start w/MUs)
7/14/22
Strength/Skill: 4x
- 6 x Strict 1-arm KB Bottom-up Press
- 8 x Strict Deficit HSPU
- 20 x Face Pulls
- 20 x Hollow Rocks
Metcon: 5 x E5MO5M
- 500/450m Row
- 400m Run
go to full workout
7/13/22
Strength/Skill:
- 5 x 1 Clean + 1 Jerk (technique work up to 75%)
Metcon: 10/20/30/40/50
- Ski Cals
- Wallballs
- GHD
- Handstand wall between east set
go to full workout
Strength/Skill:
- 5×2 DL (7.5RPE)
Metcon:
- 10-1 x DB DL(70/50)
- 10/8 Cal Echo Bike btw sets
go to full workout
7/11/22
go to full workout
7/10/22
Strength/Skill:
- 5×3 Back Squat (work up to 8/10 RPE)
Metcon: 3 Rounds
- 25/20 x Cal Bike erg
- 15 x DB Push Press
- 50′ Handstand Walk
- 15 x DB Push Press
- 25/20 x Cal Bike erg
7/09/22
Saturday Partner WOD!!
Teams of 2:
Partner A: Chipper
- 5k Bike
- 2k Row
- 1.5k Ski
Partner B: Complete the following
- 8 x DL (or sandbag cleans)
- 16 x Sit-ups
- 50 x Double Unders
Switch back and forth till A is complete!
go to full workout
7/07/22
Strength/Skill:
- 5×8 Front Rack Lunge
Metcon: 4 Rounds (rest 1:1)
- 20 x Line-Facing Burpees
- 4 x Rope Climbs
go to full workout
Strength/Skill:
- 5 x Wall walks
- 6 x Strict 1-arm Arnold Press (per arm)
- 15 x Alt DB Curls
- 60s Plank
Metcon: For Time
- 50/40/30/20/10 x Cal Row/Ski
- 25/20/15/10/5 x GHD
- 25/20/15/10/5 x HSPU
