workout of the day
11.22.2023
WOD
"Bird's Eye View"
15:00 EMOM
min 1- 15/12 cals row
min 2- 5 TTB + 5 burpees to a target
min 3- 10 thrusters 75/55 45/35
Strength
Block 3- eccentrics
front squats
4 x 3 reps @60X1 at 75%
WOD
"Bird's Eye View"
15:00 EMOM
min 1- 15/12 cals row
min 2- 5 TTB + 5 burpees to a target
min 3- 10 thrusters 75/55 45/35
10.24.2023
WOD
"Randy with Abs"
1:00 complete 15 TTB or scale to hanging knee raises then max reps power snatch 75/55 45/35
1:00 rest
this continues until you reach 75 reps snatch
Primer
8:00 EMOM
min 1- 20 American KB swings
min 2- 50 feet sandbag carry
each weight you choose should allow you to be challenged but go unbroken
WOD
"Randy with Abs"
1:00 complete 15 TTB or scale to hanging knee raises then max reps power snatch 75/55 45/35
1:00 rest
this continues until you reach 75 reps snatch
09.30.2023 Partner WOD
WOD
"Chip for Grip"
with a partner- you go, I go style
30:00 time cap
1000m row
200m farmer carry 50/35 35/20
100 American KB swings 53/35
50 pull ups
300 DUs or singles
50 TTB or hanging knee raises
100 alternating DB snatch 50/35 35/20
200m farmer carry 50/35 35/20
2000m bike
WOD
"Chip for Grip"
with a partner- you go, I go style
30:00 time cap
1000m row
200m farmer carry 50/35 35/20
100 American KB swings 53/35
50 pull ups
300 DUs or singles
50 TTB or hanging knee raises
100 alternating DB snatch 50/35 35/20
200m farmer carry 50/35 35/20
2000m bike
09.26.2023
WOD
"Sandstone"
15:00 AMRAP
5 sandbag squats 150/100/70
6 burpee box get overs 48/40"
7 TTB
200m run
Toes to bar skills- follow the steps below after watching the video
https://www.instagram.com/p/B2qU2QHgG3x/
kip shape drill- hanging on the bar with legs against the box- press into a hollow and then arch position. Push down on the bar. x 5 reps
kip shape drill with a band x 5-8 reps
kip swings x 5 reps- no assistance
knee raise drill from box x 10 reps
toes to PVC pipe for targe
Key Points:
1. Pull into hollow as hips hinge into pike
2. Pull down on bar through entire skill to create tension
3. Palms press down on rig, lats fully engaged
4. Neutral head
5. Drive heels down and back fast to repeat next rep
WOD
"Sandstone"
15:00 AMRAP
5 sandbag squats 150/100/70
6 burpee box get overs 48/40"
7 TTB
200m run
09.23.2023 Partner WOD
WOD
"Dumbbell Inferno"
With a partner complete as many reps as possible in 30 minutes
100' Front Rack Dumbbell Walking Lunge
90 AbMat Sit Ups
80 Dumbbell Deadlifts
70 Push Ups
60 Dumbbell Hang Power Clean
50 Pull Ups
40 Dumbbell Front Squats
30 Toes to Bar
20 Dumbbell Shoulder to Overhead
10 Synchronized Burpees
WOD
"Dumbbell Inferno"
With a partner complete as many reps as possible in 30 minutes
100' Front Rack Dumbbell Walking Lunge
90 AbMat Sit Ups
80 Dumbbell Deadlifts
70 Push Ups
60 Dumbbell Hang Power Clean
50 Pull Ups
40 Dumbbell Front Squats
30 Toes to Bar
20 Dumbbell Shoulder to Overhead
10 Synchronized Burpees
09.02.2023 Partner WOD
WOD
"Taco Cat"
with a partner
2 rounds for time
75/60 cals row
50 TTB
40 DB push press
200 feet DB walking lunges
Mobility-overhead and shoulder
A. DB windmills x 8/side
B. Supine press and roll to the side x 8/side
C. banded internal/external rotations x 20 each side
WOD
"Taco Cat"
with a partner
2 rounds for time
75/60 cals row
50 TTB
40 DB push press
200 feet DB walking lunges
08.28.2023
WOD
"Terrible Twos"
AMRAP 10:00
2 squat cleans 135/95 115/75 75/55
2 TTB or hanging knee raises
2 HSPU or box HSPU or downdog HSPU or regular push ups
add 2 reps to each movement each round until time expires
Strength
cleans
6 sets of mid-thigh clean x 2 reps
sets 1-2 @70-73%
sets 3-4 @75-78%
sets 5-6 @80-83%
WOD
"Terrible Twos"
AMRAP 10:00
2 squat cleans 135/95 115/75 75/55
2 TTB or hanging knee raises
2 HSPU or box HSPU or downdog HSPU or regular push ups
add 2 reps to each movement each round until time expires