workout of the day
07.29.2023 Partner WOD
WOD
"Smoke Show"
with a partner
You Go, I Go
10 rounds
10/8 cals bike
10 TTB or hanging knee raises
10 hang power snatch 95/65 75/55 45/35
Rest 2:00
10 rounds
10/8 cals bike
10 pull ups
10 hang power cleans 115/85 95/65 75/55
WOD
"Smoke Show"
with a partner
You Go, I Go
10 rounds
10/8 cals bike
10 TTB or hanging knee raises
10 hang power snatch 95/65 75/55 45/35
Rest 2:00
10 rounds
10/8 cals bike
10 pull ups
10 hang power cleans 115/85 95/65 75/55
07.22.2023 Partner WOD
WOD
"Rebuild"
14 rounds for time with a partner
7 deadlifts 225/155 185/125 155/105
200m run
7 pull ups
Mobility
1. banded face pulls x 15
2. banded lat pull downs x 15
3. banded pull throughs x 15 - thicker band between the legs, hinge and pull the band through the legs
WOD
"Rebuild"
14 rounds for time with a partner
7 deadlifts 225/155 185/125 155/105
200m run
7 pull ups
07.15.2023 Partner WOD
WOD
"Out of Hand"
with a partner
24 rounds for time
you go, I go
2 sandbang ground to over the shoulder
2 burpee pull ups
2 wall walks
Mobility- 10 reps of each movement
1. Y raise superman lift
2. prone swimmers
3. cat/camels
4. thoracic rotations
5. reverse lunge + reach
WOD
"Out of Hand"
with a partner
24 rounds for time
you go, I go
2 sandbang ground to over the shoulder
2 burpee pull ups
2 wall walks
07.08.2023 Partner WOD
WOD
"Climb Aboard"
with a partner
100 DB box step overs 50/35 35/20
every 3:00 starting at 0:00 complete:
1 rope climb each person
3 heavy cleans (power or squat) each person
185/125 155/105 135/95 115/75
Barbell Warm Up
3 reps of each
1. jump and shrug
2. jump, shrug and high pull
3. muscle clean from the pockets
4. tall cleans
5. power clean from below the knee
WOD
"Climb Aboard"
with a partner
100 DB box step overs 50/35 35/20
every 3:00 starting at 0:00 complete:
1 rope climb each person
3 heavy cleans (power or squat) each person
185/125 155/105 135/95 115/75
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
07.01.2023. Partner WOD
WOD
"Runaway Train"
partner wod- 30:00 AMRAP
100 cals row
other person runs 200m and then switches with rower
in remaining time
AMRAP
10 wall walks
20 DB devil's press
30 DB hang clean & jerk
40 DB thrusters
*dual DBs 50/35 35/20
Primer
2 sets
8 each side DB RDLs
8 each side DB high pulls
8 each side DB thrusters
WOD
"Runaway Train"
partner wod- 30:00 AMRAP
100 cals row
other person runs 200m and then switches with rower
in remaining time
AMRAP
10 wall walks
20 DB devil's press
30 DB hang clean & jerk
40 DB thrusters
*dual DBs 50/35 35/20
06.10.2023 Partner WOD
WOD
with a partner, you go I go style
10 rounds
12 cal row
10 TTB
8 wall balls
6 power cleans
4 bar muscle ups or C2B pull ups
Primer- shoulders
2 sets
12 prone Y raises
12 DB side lying raises each side
30 seconds thoracic spine extension https://youtu.be/tph_8KN9vQw (1st in the video)
then
2 sets
1. Single Arm Kneeling Press: x 8 each arm
2. Half Kneeling Halos: x 8 each position
3. Single Arm Suitcase Deadlift: x 8 each arm
4. Single Arm hang clean & jerk: x 8 each arm
WOD
with a partner, you go I go style
10 rounds
12 cal row
10 TTB
8 wall balls
6 power cleans
4 bar muscle ups or C2B pull ups