
workout of the day
06.02.2023
WOD
"This is a Sprint"
500m row
30 burpees
time cap 6:00
Wendler
deload- back squats
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
WOD
"This is a Sprint"
500m row
30 burpees
time cap 6:00
then- not for time but for quality
3 rounds
5 single are Turkish sit ups- right
1 Turkish get up- right
100' overhead carry- right
then all on the left side
build load to a heavy KB
05.11.2023
WOD
"Light the Engines!"
for time
Row 500m
50 push press 75/55 65/45 45/35
Strength
Wendler week 1, cycle 3
Bench press
5 @ 65%
5 @ 75%
5 @ 85%
add 2-5 pounds on to your 1 rep max for your new max this month.
then take 90% of that new number for your training max
WOD
"Light the Engines!"
for time
Row 500m
50 push press 75/55 65/45 45/35
Isometric Holds
3 sets
20 second ring support hold
40 second wall facing handstand hold
60 second deep squat hold
take 30 seconds rest between movements
05.05.2023
WOD
Cinco de Mayo
For Time
1500/1250m row
50 sit ups- abmat or GHD
50 front squats 115/75 95/65 75/55
50 ring rows
1200m run
Strength
3 sets
Landmine Turkish sit ups x 8/side
Landmine clean & jerk x 8/side
https://youtu.be/bZRXZZXOEdQ
Running warm up
1. rocking ankle mobilization x 6-8 reps each side
2. reverse lunge with a cross-body reach x 4-6 reps each side
3. hamstring scoops x 6-8 reps
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WOD
Cinco de Mayo
For Time
1500/1250m row
50 sit ups- abmat or GHD
50 front squats 115/75 95/65 75/55
50 ring rows
1200m run
04.08.2023 Team of 3
WOD
"Taking it for the Team"
Team of 3
For Time
one work, two rest
2000m row
50 wall balls
40 power cleans 135/95
30 HSPU
1500m row
40 wall balls
30 power cleans 155/105
20 HSPU
1000m row
30 wall balls
20 power cleans 185/125
10 HSPU
WOD
"Taking it for the Team"
Team of 3
For Time
one work, two rest
2000m row
50 wall balls
40 power cleans 135/95
30 HSPU
1500m row
40 wall balls
30 power cleans 155/105
20 HSPU
1000m row
30 wall balls
20 power cleans 185/125
10 HSPU
04.04.2023
WOD
"Jelly Legs"
20:00 EMOM
min1- front squats x 4 reps @70-75%- taken from the ground if you can
min 2- burpee pull ups x 6 reps or scale to burpee target touch
min 3- row 200m
min 4- rest
Wendler Week 4- deload
Strict press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
WOD
"Jelly Legs"
20:00 EMOM
min1- front squats x 4 reps @70-75%- taken from the ground if you can
min 2- burpee pull ups x 6 reps or scale to burpee target touch
min 3- row 200m
min 4- rest
03.30.2023
Cardio Craze
For Time
500m row
30 burpees over the erg
500m row
20 burpees over the erg
500m row
10 burpees over the erg
500m row
Overhead prep
2 sets100 feet per exercise
1. Bent Arm Waiter Walk: Maintain tension in the lats instead of the bicep. If you struggle getting the upper back and lats tight before you jerk, this can help!
2. Straight Arm Waiter Walk: Extend through the shoulder and push up into the plate as hard as you can. Elbow should be locked out.
3. Suitcase Carry- Stand up tall by maintaining a tight upper back and 360 degree pressure in the core to keep the weight from pulling you sideways. This is a great unilateral core exercise that also requires you to keep the lats tight.
Strength
Wendler week 3
Bench press
5 reps @ 75%
3 reps @ 85%
1+ reps @95%
Cardio Craze
For Time
500m row
30 burpees over the erg
500m row
20 burpees over the erg
500m row
10 burpees over the erg
500m row
Oh My Core
3 sets
75 feet heavy farmer carry
1:00 forearm plank hold
1:00 rest
03.28.2023
WOD
"Chocolate Chip"
Every 3:00 for 6 sets
500/400m row
rounds 1,3,5 - 8 snatches
rounds 2.4.6- 8 clean & jerks
95/65 75/55 45/35
Strength
Wendler week 3
deadlifts
5 reps @ 75%
3 reps @ 85%
1+ rep @ 95%
Primer
10 cals on a machine
empty bar
3 clean grip RDLs
3 clean pulls
3 hang power cleans
3 push press
10 cals on a machine
empty bar
3 snatch grip RDLs
3 snatch pulls
3 behind the neck press
3 hang power snatch
WOD
"Chocolate Chip"
Every 3:00 for 6 sets
500/400m row
rounds 1,3,5 - 8 snatches
rounds 2.4.6- 8 clean & jerks
95/65 75/55 45/35
Accessory WOD
12:00 AMRAP
12 x internal rotation diagonal with a band- arm starts at a 90 degree position and internally rotates to center of chest
10 x banded face pull to a Y press- pull band to face and then press out to a Y position
8 x down dogs