workout of the day
10.25.2023
WOD
"Salt Water"
EMOM 24:00
min 1- 3 reps heavy power cleans @ 75-85% your max
min 2- 3-8 reps strict HSPU or piked box HSPU
min 3- 13/10 cals bike
min 4- rest
Strength
6 sets of clean lift off + clean & jerk @ 75-85%
WOD
"Salt Water"
EMOM 24:00
min 1- 3 reps heavy power cleans @ 75-85% your max
min 2- 3-8 reps strict HSPU or piked box HSPU
min 3- 13/10 cals bike
min 4- rest
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
10.23.2023
WOD
"Push, Pull, Squat"
AMRAP 10:00
6 C2B pull ups/ pull ups/ ring rows
10 push ups or incline push ups
14 alternating pistols
Strength
Front Squats
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 87%
1 rep @ 90%
WOD
"Push, Pull, Squat"
AMRAP 10:00
6 C2B pull ups/ pull ups/ ring rows
10 push ups or incline push ups
14 alternating pistols
10.21.2023. Partner WOD
WOD
"In Deep"
with a partner
buy in: 60 cals bike
10 rounds- you go I go
3 C2B pull ups
6 pull ups
9 TTB
12 alternating DB snatch. 50/35. 35/20
cash out: 100 cals row
*one work, one rest on the calories and on the rounds, one person completes a full round before switching
WOD
"In Deep"
with a partner
buy in: 60 cals bike
10 rounds- you go I go
3 C2B pull ups
6 pull ups
9 TTB
12 alternating DB snatch. 50/35. 35/20
cash out: 100 cals row
*one work, one rest on the calories and on the rounds, one person completes a full round before switching
10.20.2023
WOD
"Paid Again"
Every 5:00 for 4 sets
20/15 cals choice
10 power cleans 95/65 75/55 45/35
10 bar facing burpees
Primer
4 sets
6 Turkish Get Ups (3/side)
50 feet HEAVY walking lunges
WOD
"Paid Again"
Every 5:00 for 4 sets
20/15 cals choice
10 power cleans 95/65 75/55 45/35
10 bar facing burpees
10.19.2023
WOD
"30-20-10"
2 rounds for time
30 abmat sit ups
20 wall balls 20/14
10 power snatch 115/75 95/65 75/55
Snatch warm up
3 reps of each-empty barbell
1. slow overhead squats
2. sots press to stand
3. press to squat
4. extension to pull under
5. upper cut drill
6. power snatch from the pockets
Strength
Snatch Complex
Take 10:00 to build to a heavy complex of
snatch + hang snatch + overhead squat
then
pick one of the three movements and complete a 4:00 EMOM
3 reps of your movement at 60% of today's heavy complex load
WOD
"30-20-10"
2 rounds for time
30 abmat sit ups
20 wall balls 20/14
10 power snatch 115/75 95/65 75/55
10.18.2023
WOD
"Mic Drop"
20:00 EMOM
min 1- 13/10 cals bike
min 2- 3 wall walks
min 3- 13/10 cals row
min 4- 5 dual DB devil's press 50/35 35/20
Strength
4 sets of tall clean + tall jerk x 1 @50%
then...
6 sets of clean & jerk x 1 @ 75-85%
WOD
"Mic Drop"
20:00 EMOM
min 1- 13/10 cals bike
min 2- 3 wall walks
min 3- 13/10 cals row
min 4- 5 dual DB devil's press 50/35 35/20