workout of the day
08.17.2023
WOD
"Flat Tire"
5 rounds for time
4 tire flips
10/8 cals bike sprint
1 round of Macho Man* with dumbbells 50/35 35/20
macho man= 3 DB power cleans + 3 DB front squats + 3 DB push jerks
07.018.2023
WOD
"Threes Company"
8:00 AMRAP
5 power cleans 135/95 115/75 95/65
7 burpee box jump overs 24/20"
9 wall balls 20/14
then take 5:00 to find your heavy power clean
04.12.2023
WOD
"Optimus Prime"- CompTrain benchmark wod
7:00 AMRAP
wall balls 20/14
every 1:00 starting at 1:00 - 5 deadlifts 225/155
03.29.2023
WOD
"Quarters Like"
9 front squats 185/135
4 x 25' handstand walk or 6 x 25' scooter walk
15 front squats155/105
15 HSPU or piked on a box
21 front squats 95/65
21 hand release push ups
03.23.2023
WOD
"It's Sprint Time"
10:00 EMOM
min 1- 10/8 cals bike
min 2- 10 full squat burpees
full squat burpee- drop down into a squat, then send legs out for the burpee with the chest and thighs touching the ground, jump back into the full depth squat and stand up.
03.15.2023
Accessories workout
10,9,8,7,6,5,4,3,2,1 reps
weighted box step ups- use a barbell on your back
staggered stance deadlifts per leg
athletes choice on load
Bonus
Push Down Drill
https://www.instagram.com/p/CiyoWY5gHJU/
1. work on the push down on the bar in the hollow position
2. work on the push down with one kip swing to a pull up- stop, reset and repeat
3. scale the above two with a band
4. work on the push down drill and add a few reps of toes to bar
5. work on the push down drill scaled with a box for your feet to slide against
check video