
workout of the day
08.19.2023 Partner wod
WOD
"Money for Nothing, and Your Doubles for Free"
with a partner
7 round for time
10 synchro power cleans 135/95 115/75 95/65
12 each TTB or hanging knee raises
10 synchro burpee over bar
24 DUs each or single unders each
Primer
6:00 EMOM
min 1- 5 power cleans- building load
min2- 30 seconds of double under practice
WOD
"Money for Nothing, and Your Doubles for Free"
with a partner
7 round for time
10 synchro power cleans 135/95 115/75 95/65
12 each TTB or hanging knee raises
10 synchro burpee over bar
24 DUs each or single unders each
08.01.2023
WOD
"Thunder Ball"
Every 3:00 for 4 sets
12 TTB or hanging knee raises
9 thrusters 115/75
6 burpee over bar
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
A. 3 sets of 3 reps snatch balance- build load with good form
B. Overhead squats
5 sets of 3 reps building from 60% of your snatch max
WOD
"Thunder Ball"
Every 3:00 for 4 sets
12 TTB or hanging knee raises
9 thrusters 115/75
6 burpee over bar
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
06.27.2023
WOD
"Tsunami"
Buy In: 400m run
3 rounds
40 wall balls 20/14
30 KB swings 53/35
20 Alternating DB snatch 50/35 35/20
10 TTB or hanging knee raises
Time Cap 20:00
Strength
Ten sets of 2 reps push press @ 65-75%
*build based on quality over the 10 sets
WOD
"Tsunami"
Buy In: 400m run
3 rounds
40 wall balls 20/14
30 KB swings 53/35
20 Alternating DB snatch 50/35 35/20
10 TTB or hanging knee raises
Time Cap 20:00
06.24.2023
2023 PRIDE workout- designed by Corey
40 minute time cap
Run + TTB and burpees are to be completed together and synchro. P-R-I-D-E portion can be split amongst partners however desired.
Buy-in
"Rainbow Road"
1 mile run (together)
"PRIDE"
11 rounds (one round for each color of the progress flag)
P - Pull-ups (12)
R - Row (12/10 cals)
I - Isabel -half (15 snatches) (95/65)
D - Double Unders (50)
E - Echo Bike (12/10)
Cash Out
"2023 is the year"
20 TTB (synchro)
23 burpees over bar (synchro)
2023 PRIDE workout- designed by Corey
40 minute time cap
Run + TTB and burpees are to be completed together and synchro. P-R-I-D-E portion can be split amongst partners however desired.
Buy-in
"Rainbow Road"
1 mile run (together)
"PRIDE"
11 rounds (one round for each color of the progress flag)
P - Pull-ups (12)
R - Row (12/10 cals)
I - Isabel -half (15 snatches) (95/65)
D - Double Unders (50)
E - Echo Bike (12/10)
Cash Out
"2023 is the year"
20 TTB (synchro)
23 burpees over bar (synchro)
06.16.2023
WOD
"Strawberry Fields Forever"
Every 1:30 for 10 rounds
1-2-3-4-5-6-7-8-9-10
TTB
8 box jumps 24/20" after each set of TTB
max reps wall balls 20/14
Strength- accessories
2 sets
A. single arm DB bench press x 12/side
B. wide grip strict pull ups x 8
2 sets
A. single arm DB rows x 10/side @2111
B. DB reverse flys x 12- light load
2 sets
A. banded tricep extensions x 30
B. banded pull aparts x 30
WOD
"Strawberry Fields Forever"
Every 1:30 for 10 rounds
1-2-3-4-5-6-7-8-9-10
TTB
8 box jumps 24/20" after each set of TTB
max reps wall balls 20/14
05.20.2023 Partner WOD
WOD
"Split Up"
Partners
5 rounds for time
20 DUs each- not at the same time
20 TTB- split
5 each barbell clusters 135/95 115/75 95/65
400m run together
WOD
"Split Up"
Partners
5 rounds for time
20 DUs each- not at the same time
20 TTB- split
5 each barbell clusters 135/95 115/75 95/65
400m run together