workout of the day
06.21.2024
WOD
"Switching Gears"
7:00 AMRAP
5 HSPU
10 box jumps 24/20"
15 wall balls 20/14
*can you get 3 or more rounds?
Strength- part one
Deficit deadlifts- stand on a surface of 2-3" while deadlifting
warm up 2 sets of 8- one light load, one moderate load
4 sets of 8 reps @20X0 at 7-8/10 RPE
part two- super set
4 rounds
A. landmine hack squats x 6/side @30X0 with at least 25# or more on barbell https://youtu.be/9VSQomFgQnM
B. KB single leg RDLs x 8/side @30X0
C. 20-30 seconds hollow hold or bent knee hollow hold
WOD
"Switching Gears"
7:00 AMRAP
5 HSPU
10 box jumps 24/20"
15 wall balls 20/14
*can you get 3 or more rounds?
06.20.2024
WOD
"Where's Curtis?"
taken from 5/18/2023
4 rounds for time
400m run
6 x Curtis P complex with dumbbells 50/35 35/20
Curtis P= 1 power clean + 2 front rack reverse lunges (L+R) + 1 push press
Strength
hang snatch
2 @70%
2 @ 75%
2 @ 78%
3 sets of 1 @80%
WOD
"Where's Curtis?"
taken from 5/18/2023
4 rounds for time
400m run
6 x Curtis P complex with dumbbells 50/35 35/20
Curtis P= 1 power clean + 2 front rack reverse lunges (L+R) + 1 push press
06.19.2024
WOD
"Running Empty"
8 rounds for time
5 power cleans 155/105
30 DUs
100m Run
cap 18:00
buy out after wod
200 feet sandbag bearhug carry
150/100/70 doesn't count in time
WOD
"Running Empty"
8 rounds for time
5 power cleans 155/105
30 DUs
100m Run
cap 18:00
buy out after wod
200 feet sandbag bearhug carry
150/100/70 doesn't count in time
06.18.2024
WOD
"Blistering Pace"
5 rounds
250/225m row
25-20-15-10-5
KB swings 53/35
directly into
5 rounds
200m run
15-12-9-6-3
TTB or hanging leg raises
WOD
"Blistering Pace"
5 rounds
250/225m row
25-20-15-10-5
KB swings 53/35
directly into
5 rounds
200m run
15-12-9-6-3
TTB or hanging leg raises
Rotational Core Finishers
2-3 Sets
20 Straight Arm KB Russian Twists https://youtu.be/Vi7GimOTXiU
10 Half Kneeling KB Chop and Lift/side https://youtu.be/Psmkt_Tft5E
5 Tall Kneeling KB Windmill/side https://youtu.be/wUDvYP0U9Yg
06.17.2024
WOD
"Brickhouse"
4 rounds for time
750/600m row and 400m run- you must alternate by round
50 feet handstand walk or 60 seconds handstand hold or feet elevated plank hold
3 x squat cleans @80%- this should be heavy
Strength
Every 75 seconds for 8 sets
hang clean + clean
set 1-3 @65%
set 4-6 @75%
set 7-8 @ 80+%
WOD
"Brickhouse"
4 rounds for time
750/600m row and 400m run- you must alternate by round
50 feet handstand walk or 60 seconds handstand hold or feet elevated plank hold
3 x squat cleans @80%- this should be heavy
06.15.2024
WOD
"Midnight City"
with a partner- You go, I go
20 rounds for time
10/8 cals row
6 hang power snatch 95/65 75/55
4 burpee box jump overs 24/20"
1 rope climb
40:00 time cap
WOD
"Midnight City"
with a partner- You go, I go
20 rounds for time
10/8 cals row
6 hang power snatch 95/65 75/55
4 burpee box jump overs 24/20"
1 rope climb
40:00 time cap
06.14.2024
Primer- not for time
5 sets
10 KB sumo deadlifts- heaviest weights we have
25m sled push- add load to sled (plyon and stop)
50m sandbag bear hug carry (plyon and back) 150/100/70
WOD
"Three's a Crowd"
7:00 AMRAP
3 burpee pull ups
3 box jumps 30/24"
3 renegade rows 50/35 35/20 (row left, row right, push up)
Primer- not for time
5 sets
10 KB sumo deadlifts- heaviest weights we have
25m sled push- add load to sled (plyon and stop)
50m sandbag bear hug carry (plyon and back) 150/100/70
WOD
"Three's a Crowd"
7:00 AMRAP
3 burpee pull ups
3 box jumps 30/24"
3 renegade rows 50/35 35/20 (row left, row right, push up)