Workout of the Day
6/27/22
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 🙂
go to full workout
Strength:
- Pause Back Squats + 1/4 Squat + Squat
- 2 x 1+2+2
- 2 x 1+1+2
- 1 x 1+1+1
Metcon: 21/15/9
- Burpee Box Jump-overs (24/20)
- OH Squats (135/95)
go to full workout
6/27/22
go to full workout
6/24/22
Saturday Partner WOD!!
Teams of 2:
- 50 Cal Ski
- 10 x Partner Burpees
- 50 x T2B
- 10 x Partner Burpees
- 50 x Echo Bike Cals
- 10 x Partner Burpees
- 50 x DB Snatch
- 10 x Partner Burpees
- 400m Run (together)
6/23/22
Strength/Skill:
- 5×10 Front Rack Lunges
Metcon: 24m x E4MO4M (2m cap)
- 15/12 Cal Bike Erg
- 10 x Box Jumps (30/24)
- 5 x Sandbag Cleans (150/100)
go to full workout
6/22/22
Strength: Superset
- 5×5 Bench Press
- 5×5 Bent-over Row
Metcon: 20m AMRAP
- 20 x Cal Ski
- 20 x Ball Slams
- 20 x KB Swings
- 20 x GHD
go to full workout
Strength:
- 4 x 3 Cleans + 1 Jerk
- 1 x 2 Cleans + 1 Jerk
Metcon: 18m Cap
- 1K Row
- 50 x Thruster (45/35)
- 60 x C2B
- 50 x Thruster (45/35)
- 1K Row
go to full workout
6/21/22
go to full workout
6/20/22
Strength:
- Snatch Pull + Snatch High Pull + Power Snatch
- 3 x 1+1+2
- 2 x 1+1+1
Metcon: 13m Cap
- 30 x Devil Press (2×50/35)
- 30 x HSPU
- 15 x Devil Press (2×50/35)
- 15 x HSPU
6/19/22
Strength:
- 5/5/4/4/4 Tempo Back Squat
Metcon:
- 12 x Squat Cleans (155/105)
- 24 x Bar MU
- 12 x Squat Cleans (155/105)
- @10m
- 6 x Squat Cleans (225/155)
- 24 x Bar MU
- 6 x Squat Cleans (225/155)
go to full workout
6/17/22
Saturday Partner WOD!!
Teams of 2:
1k Row (split 250s)
3 Rounds:
- 8 x DL (225/155)
- 10 x Burpee-over-bar
3 Rounds:
- 12/10 x Cal Bike
- 20 x Air Squats
3 Rounds:
- 12 x DB Hang Clean&Jerk (70/50)
- 12 x Box Jump-overs
1k Row (split 250s)
go to full workout
Strength/Skill:
- 3/2/1/3/2/1 x Snatch Balance
Metcon: (row together
- 500m Row (together)
- 30 x Wallballs
- 20 x C2B
- 80′ Sled
- 10 x Sandbag to shoulder
- 80′ Sled
