
workout of the day
03.16.2023
WOD
"Riding with Murph"
7 rounds for time
15/12 cals bike or 18/14 cals row
15 air squats
10 push ups
5 pull ups
Bench Press Tips
https://www.instagram.com/p/CmZMdsKoCaA/
Strength Cycle Week 1
Bench press
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%
WOD
"Riding with Murph"
7 rounds for time
15/12 cals bike or 18/14 cals row
15 air squats
10 push ups
5 pull ups
03.01.2023
WOD
"Speedy"
30/24 cals row
30 wall balls 20/14
30 box jump overs 24/20"
Strength Bench Press Tips https://www.instagram.com/p/CmZMdsKoCaA/
bench press
5 sets of 3 reps- build load- start at 60% or 6/10 RPE
Super Set- 3 times
A. Seated Arnold press x 8 reps each side https://youtu.be/UgvvMUtGUG8
B. Front rack hold- heavy KBs x 30-45 seconds
C. Body row x 15 reps- body weight on a racked barbell https://youtu.be/Y0wZVlaspU0
D. bench dips or ring dips x 5-10 reps https://youtu.be/XXvuYGCxpkk
WOD
"Speedy"
30/24 cals row
30 wall balls 20/14
30 box jump overs 24/20"
01.24.2023
WOD
"Luke Wall-Walker"
For Time
8 wall walks
32 DB cleans 50/35 35/20
8 lengths shuttle run (25 feet each length)
6 wall walks
24 DB cleans
6 lengths shuttle run
4 wall walks
16 DB cleans
4 lengths shuttle run
2 wall walks
8 DB cleans
2 shuttle runs
Bench Press Tips https://www.instagram.com/p/CmZMdsKoCaA/
Strength
A. Bench press with a 1 second pause at the chest
5 sets of 3 reps @75%
then...
Super set
3 rounds
A. body rows x 10 slow tempo https://youtu.be/Y0wZVlaspU0
B. bench dips x 10 slow tempo
WOD
"Luke Wall-Walker"
For Time
8 wall walks
32 DB cleans 50/35 35/20
8 lengths shuttle run (25 feet each length)
6 wall walks
24 DB cleans
6 lengths shuttle run
4 wall walks
16 DB cleans
4 lengths shuttle run
2 wall walks
8 DB cleans
2 shuttle runs
11.17.2022
WOD
"Merry-Go-Round"
For time
2 rounds
6 squat cleans 115/85 95/65 75/55
6 ring rows
rest 1:00
2 rounds
6 squat cleans 155/105 115/75 95/65
6 pull ups
Warm Up
3 sets
Row/Ski 200m
with a med ball complete the following:
10 each side rotational throws to wall
10 chest passes to wall
Strength- bench + raises and holds
A. Bench press
"The Seesaw Again"
5 reps @ 60%
3 reps @ 70%
5 reps @ 65%
3 reps @ 75%
5 reps @ 70%
B. 2 sets of
15 second DB lateral raises
15 seconds Hercules hold- arms straight out holding DBs with the thumbs up
Rest 30 seconds
15 seconds DB lateral raises
15 seconds Hercules hold- thumbs at the side
WOD
"Merry-Go-Round"
For time
2 rounds
6 squat cleans 115/85 95/65 75/55
6 ring rows
rest 1:00
2 rounds
6 squat cleans 155/105 115/75 95/65
6 pull ups
10.27.2022
WOD
"Golden Retriever"
3 rounds for time
400m run or row
15 hang power cleans
10 jerks
5 clusters
Suggested weights
95/65 75/55 55/45
Warm Up
2 sets
10 KB swings
5 inchworms
10 MB chest passes to wall
10 MB OH passes to wall
10 each side banded pallof presses
Strength
"stairway to strongville"
bench press
3 sets of 4 @60,70,80% as warm up
complete the steps at 85%
2-3-4-5 reps
You should take 2-3:00 rest between steps
WOD
"Golden Retriever"
3 rounds for time
400m run or row
15 hang power cleans
10 jerks
5 clusters
Suggested weights
95/65 75/55 55/45
10.13.2022
WOD
"Climbing Away"
4 rounds for time
2 rope climbs or 4 up/downs or progressions for getting on the rope
200m run
10 bench press 155/105 135/95 95/65
200m run
Warm Up
2 sets
200m row
10 each side lateral box step ups
5 each side perfect stretch
5 scap pull ups
5 tight kip swings
10 barbell deadlifts- add weight in round 2 & 3
Squatober
2 sets
A. RNT split squats @2111 x 6-8 reps/leg -add a KB or DB for an extra challenge
B. Russian KB swings x 15 reps
C. Touchdown squats x 10 each side- higher than last time
Strength
Deadlifts
5 x 3 reps @ 80%
WOD
"Climbing Away"
4 rounds for time
2 rope climbs or 4 up/downs or progressions for getting on the rope
200m run
10 bench press 155/105 135/95 95/65
200m run
Core Finisher- if time remains
3 sets
hollow hold 30 seconds
rest 30 seconds
flutter kicks 30 seconds
rest 30 seconds
single leg V-Ups 30 seconds
rest 30 seconds
10.10.2022
5:00 EMOM
15 wall balls 20/14
remaining time is handstand hold
Warm Up
2 sets
20 each side lateral banded step outs
10 goblet squats
10 each side DB windmills
10 each side single arm ring rows
1:00 cardio choice
Squatober
2:00 squat hold
30 seconds RNT split squats each side
20 seconds hip airplanes each side
Strength
front squat
2 sets of 5 @ 33X1 with a goblet
4 sets of 3 @ 55-60-65-70%
Bench press
5 sets of 7 reps @ 70%
5:00 EMOM
15 wall balls 20/14
remaining time is handstand hold