workout of the day
09.13.2023
WOD
"Last Tough One"
For time
500/400m row
5 wall walks
15 overhead squats 95/65 75/55 45/35
20 burpee box jump overs 24/20"
15 overhead squats
5 wall walks
500/400m row
Strength
3 sets
A. DB bench press x 6-8 reps @2X11 RPE 7-8/10
B. T-bar row x 10 reps @ 2X11 RPE 7-8/10- use a green band for the t-bar
https://youtu.be/-4DgImN_G7o?si=v51XGQw86URZSe_b
WOD
"Last Tough One"
For time
500/400m row
5 wall walks
15 overhead squats 95/65 75/55 45/35
20 burpee box jump overs 24/20"
15 overhead squats
5 wall walks
500/400m row
09.12.2023
WOD
"Lifting"
5:00 EMOM
3 power cleans @ 60%
rest 1:00
4:00 EMOM
2 power cleans @70%
rest 1:00
3:00 EMOM
1 power clean @75-80%
WOD
"Lifting"
5:00 EMOM
3 power cleans @ 60%
rest 1:00
4:00 EMOM
2 power cleans @70%
rest 1:00
3:00 EMOM
1 power clean @75-80%
Post WOD
3 sets
A. landmine tall kneeling press x 10/side @30X0
B. reverse sled drag x 50m (25m out and back) - walking backwards
C. hollow hold x 20-30 seconds
09.11.2023
WOD
"Wheels Up!"
For Time
1000m row
50/40 cals bike
200m farmer carry 50/35
Mobility-overhead and shoulder
A. DB windmills x 8/side
B. Supine press and roll to the side x 8/side
C. banded internal/external rotations x 20 each side
Strength
5 sets of 3 each side Turkish get ups
WOD
"Wheels Up!"
For Time
1000m row
50/40 cals bike
200m farmer carry 50/35
09.08.2023 Partner WOD
WOD
"Rock Star"
With A Partner Alternating Complete Rounds:
AMRAP 7:
- 5 Burpees Over DB
- 5 DB Thrusters 50/35#
*Rest 3 Minutes
AMRAP 7:
- 10 Box Jump Overs 24/20"
- 3 Wall Walks
*Rest 3 Minutes
AMRAP 7:
- Max DB Snatches 50/35#
*Non Working Partner Holds Dead Hang From Rig
2 sets
10 each side DB death march
10 plank shoulder taps
5 each side DB thrusters
5 plank shoulder tap + push up each side
10 alternating DB hang snatch
WOD
"Rock Star"
With A Partner Alternating Complete Rounds:
AMRAP 7:
- 5 Burpees Over DB
- 5 DB Thrusters 50/35#
*Rest 3 Minutes
AMRAP 7:
- 10 Box Jump Overs 24/20"
- 3 Wall Walks
*Rest 3 Minutes
AMRAP 7:
- Max DB Snatches 50/35#
*Non Working Partner Holds Dead Hang From Rig
09.08.2023
WOD
part one
Bag it 10
every 2:00 for 12:00
100 feet sandbag bear hug carry- as heavy as possible
part two
Press it 20
2 rounds for time
20 push press 95/65 75/55 45/35
40 DUs or speed steps or 80 singles
Primer
3 sets
16 alternating walking lunges- BW
12 weighted knee raises- put a DB between the feet
WOD
part one
Bag it 10
every 2:00 for 12:00
100 feet sandbag bear hug carry- as heavy as possible
part two
Press it 20
2 rounds for time
20 push press 95/65 75/55 45/35
40 DUs or speed steps or 80 singles
09.07.2023
WOD
"Step One"
partition however you like
800m run
60 clean & jerks 115/75 95/65 75/55
40 hammer strikes on tire
20 dual DB burpee box step overs 50/35 35/20
Strength
last test at the 5 RM OHS
overhead squats 3 sets of 5 reps
WOD
"Step One"
partition however you like
800m run
60 clean & jerks 115/75 95/65 75/55
40 hammer strikes on tire
20 dual DB burpee box step overs 50/35 35/20
09.06.2023
WOD
"Leaps and Bounds"
16:00 EMOM
min 1- 100m run
min 2- 8 power snatches 95/65 75/55 45/35
min 3- 4/2 BMU or 8 ring rows
min 4- rest
Strength
A. sots press 3 sets of 3 reps light
B. snatch balance 3 sets of 2 reps moderately heavy
C. power snatch x 2 reps
set 1-2 @ 60%
set 3-4 @65%
set 5-6 @ 70%
WOD
"Leaps and Bounds"
16:00 EMOM
min 1- 100m run
min 2- 8 power snatches 95/65 75/55 45/35
min 3- 4/2 BMU or 8 ring rows
min 4- rest