Workout of the Day
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
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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
go to full workout
7/07/22
go to full workout
7/06/22
Strength/Skill:
- 3/2/2/3/2/2 x Clean and Jerk
Metcon: For Time
- 10 x OH Squat (155/105)
- 10 x Burpee Box Jump overs (24/20)
- 10 x Thrusters
- 10 x Power Clean
- 10 x Muscle-ups
- 1k Run
- 10 x Muscle-ups
- 10 x Power Clean
- 10 x Thrusters
- 10 x Burpee Box Jump overs (24/20)
- 10 x OH Squat (155/105)
7/05/22
Strength/Skill:
- Clean DL + 1″ Power Clean + 1″ Clean
- 5×3 work up to 80%
Metcon: 6 Rounds (rest 1:1)
- 15/12 Cal Row
- 100′ Handstand Walk (8 Wall Walks)
- 15/12 Cal Row
go to full workout
7/04/22
Strength/Skill:
- 1 1/4 + 1 aback Squat: 5/5//4/4/3
Metcon: In 2 Minutes
- 15 x C2B
- 15/12 Cal Echo Bike
- max Snatch (95/65)
- continue till 50 Snatch
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Saturday Partner WOD!
Hero WOD: “Small” – 3 Rounds
- 1000m Row
- 50 x Burpees
- 50 x Box Jumps
- 800m Run
Either complete with a partner or by yourself!
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
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7/01/22
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6/30/22
Strength/Skill:
- 5×10 Front Rack Lunges (5 then 5)
Metcon: For Time (15m Cap)
- 25/20 x Cal Echo Bike
- 5 x Rope Climbs
- 25 x Deadlifts
- 5 x Rope Climbs
- 25/20 x Cal Echo Bike
6/30/22
Strength/Skill: 4x
- 3 x Strict Pullup (1s pause + 4s negative)
- Max Effort Strict Pull-ups
- 6 x Ring Dips (Pause 1s in at bottom AND top. Full Support.)
- 10/20/30/40/50/60/70/80/90/100 x Unbroken Double Unders. Start wherever you get on your first set and add 10 each round.
Metcon: 5 x E6MO6M
- 30/24 x Cal Bike Erg
- 400m Run
- 15 x Hollow Rocks
go to full workout
6/29/22
Strength/Skill:
- 4 Sets: 3 x Front Squat + 1 x Jerk
Metcon: 5 Rounds
- 200m Run
- 15 x Bench Press (185/125)
- 200m Run
- Rest 1:1
go to full workout
Strength/Skill:
- 5×2 Clean DL + Hang Power Clean (1″)
- work up to 7.5RPE
Metcon: 8m AMRAP
- 25/50/75/100/125/150′ etc…
- DB Front Rack Lunge (2×50/35)
- 2/4/6/8/10 etc wall walks 🙂
