
workout of the day
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
Strength
back squats (16:00)
5 reps @65%
4 reps @ 70%
3 reps @ 80%
2 reps @ 85%
3 sets of 10 @ 65%
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
07.04.2023 7,8,9am Only
WOD
Best Friends
with a partner
Buy In: 100 cals on a machine
20 rounds- you go, I go style
8 power cleans 135/95 115/75 95/65
4 bar facing burpees
2 muscle ups/C2B pull ups/pull ups
Cash Out: 100 cals on a machine
WOD
Best Friends
with a partner
Buy In: 100 cals on a machine
20 rounds- you go, I go style
8 power cleans 135/95 115/75 95/65
4 bar facing burpees
2 muscle ups/C2B pull ups/pull ups
Cash Out: 100 cals on a machine
06.05.2023
WOD
"Steady She Goes"
12 lateral burpees over bar
6 bar muscle ups or C2B pull ups or Pull ups
6 power cleans 155/115 135/95 115/75
10 lateral burpees over bar
5 BMU
5 power cleans
8 lateral burpees over bar
4 BMU
4 power cleans
6 lateral burpees over bar
3 BMU
3 power cleans
4 lateral burpees over bar
2 BMU
2 power cleans
2 lateral burpees over bar
1 BMU
1 power clean
Strength
Front Squat
5 reps @ 60%
5 reps @ 70%
5 reps @ 75%
then max reps @55%
WOD
"Steady She Goes"
12 lateral burpees over bar
6 bar muscle ups or C2B pull ups or Pull ups
6 power cleans 155/115 135/95 115/75
10 lateral burpees over bar
5 BMU
5 power cleans
8 lateral burpees over bar
4 BMU
4 power cleans
6 lateral burpees over bar
3 BMU
3 power cleans
4 lateral burpees over bar
2 BMU
2 power cleans
2 lateral burpees over bar
1 BMU
1 power clean
05.08.2023
WOD
"Running Free"
3 rounds for time
800m run
12 wall balls 20/14
6 power cleans 155/105 135/95 115/75
10 alternating pistol squats or progressions
Strength
Wendler week 1, cycle 3
Strict 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
"Running Free"
3 rounds for time
800m run
12 wall balls 20/14
6 power cleans 155/105 135/95 115/75
10 alternating pistol squats or progressions
05.02.2023
WOD
"Burpees and Cleans"
18:00 AMRAP
10 shuttle runs- 25'out and back= 1 rep
9 bar facing burpees
3 power cleans 185/125 155/105 115/75
Strength
Wendler week 4 cycle 2
Deload
Strict Press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
WOD
"Burpees and Cleans"
18:00 AMRAP
10 shuttle runs- 25'out and back= 1 rep
9 bar facing burpees
3 power cleans 185/125 155/105 115/75
04.11.2023
WOD
"Clean Bill of Health"
4:00 AMRAP
1:00 rest
24 box jumps 24/20"
16/12 cals bike
max power cleans 135/95
4:00 AMRAP 1:00 rest
21 box jumps
14/10 cals bike
max power cleans 155/105
4:00 AMRAP 1:00 rest
18 box jumps
12/8 cals bike
max power cleans 185/125
4:00 AMRAP 1:00 rest
15 box jumps
10/6 cals bike
max power cleans 205/135
Strength
Wendler week 1 round 2
Deadlifts
5 reps @ 65%
5 reps @ 75%
5+ reps @85%
this week we add 2-5lbs. to our max lift numbers
WOD
"Clean Bill of Health"
4:00 AMRAP
1:00 rest
24 box jumps 24/20"
16/12 cals bike
max power cleans 135/95
4:00 AMRAP 1:00 rest
21 box jumps
14/10 cals bike
max power cleans 155/105
4:00 AMRAP 1:00 rest
18 box jumps
12/8 cals bike
max power cleans 185/125
4:00 AMRAP 1:00 rest
15 box jumps
10/6 cals bike
max power cleans 205/135
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