workout of the day
10.23.2024
WOD
"Way Out"
12:00 AMRAP
10 DB box step ups 50/35- single DB
12/10 cals row
14 abmat sit ups
Post WOD carries
https://www.instagram.com/p/DA3nsQqPspN/
75 feet of each carry
1. single KB front rack carry
2. single KB bicep carry- check video
*2-3 sets
Strength
3 x 6 reps/side Bulgarian split squats
4 x 6 reps/side Landmine half kneeling press
RPE 8/10 -be heavier than last week
WOD
"Way Out"
12:00 AMRAP
10 DB box step ups 50/35- single DB
12/10 cals row
14 abmat sit ups
Post WOD carries
https://www.instagram.com/p/DA3nsQqPspN/
75 feet of each carry
1. single KB front rack carry
2. single KB bicep carry- check video
*2-3 sets
10.22.2024
WOD
"Quality"
EMOM 12
Minute 1: 2-4 BMU or ring muscle ups *scale to 2 strict pull ups + 2 push ups
Minute 2: 8-10 TTB
Minute 3: Rest
Strength: Back Squat
last week of eccentrics
4 sets of 3 reps @75% at 60X1
Gymnastics Skills
2 sets quality
- 2-4 Strict Chest-to-Bar Pull-Ups
- 2-3 Ring Dips @41X2
- 10 Hollow Rocks
- 20-30 Second Arch Hold
WOD
"Quality"
EMOM 12
Minute 1: 2-4 BMU or ring muscle ups *scale to 2 strict pull ups + 2 push ups
Minute 2: 8-10 TTB
Minute 3: Rest
10.21.2024
WOD
"Paint the Town Red"
Every 3 minutes, for 24 minutes (8 sets) of:
12/10 Calorie Echo Bike (55+: 10/8 Calorie) or 15/12 cals row
*Power Clean & Jerk
Sets 1-2: 10 Power Clean & Jerks @ 50% of 1-RM
Sets 3-4: 7 Power Clean & Jerks @ 60% of 1-RM
Sets 5-6: 4 Power Clean & Jerks @ 70% of 1-RM
Sets 7-8: 2 Power Clean & Jerks @ 70-80% of 1-RM
Then, once recovered, complete:
Three sets of:
Power Clean & Jerk x 1 @ 85% of 1-RM
Rest 90 seconds
WOD
"Paint the Town Red"
Every 3 minutes, for 24 minutes (8 sets) of:
12/10 Calorie Echo Bike (55+: 10/8 Calorie) or 15/12 cals row
*Power Clean & Jerk
Sets 1-2: 10 Power Clean & Jerks @ 50% of 1-RM
Sets 3-4: 7 Power Clean & Jerks @ 60% of 1-RM
Sets 5-6: 4 Power Clean & Jerks @ 70% of 1-RM
Sets 7-8: 2 Power Clean & Jerks @ 70-80% of 1-RM
Then, once recovered, complete:
Three sets of:
Power Clean & Jerk x 1 @ 85% of 1-RM
Rest 90 seconds
10.19.2024
WOD
"Nick Bosa"
For Time with a partner
- 800m Run (Together)
- 100 Box Step-Ups (Switch every 10 reps)
- 80 Burpees (Switch every 5 reps)
- 60 Wallballs (Switch every 10 Reps)
- 40 Pull-Ups (Switch every 5 reps)
- 1600m Row (Switch every 400m)
WOD
"Nick Bosa"
For Time with a partner
- 800m Run (Together)
- 100 Box Step-Ups (Switch every 10 reps)
- 80 Burpees (Switch every 5 reps)
- 60 Wallballs (Switch every 10 Reps)
- 40 Pull-Ups (Switch every 5 reps)
- 1600m Row (Switch every 400m)
10.18.2024
WOD
"Fred Warner"
3 rounds for time
12 DB walking lunges 50/35s
9 DB bench press
6 DB alternating snatch
rest 1:00
*record each split
Strength
Eccentric front squat
4 sets of 3 reps @60X1 at 75%
WOD
"Fred Warner"
3 rounds for time
12 DB walking lunges 50/35s
9 DB bench press
6 DB alternating snatch
rest 1:00
*record each split
10.17.2024
WOD
"Aidan Hutchinson"
6 rounds for time
1 cluster 155/105. 115/85. 95/65
3 clean & jerk
5 HSPU
7 ring rows
Strength
3 x 8 reps/side Bulgarian split squats
4 x 8 reps/side Landmine half kneeling press
Strict Handstand push up skills
1. 10 reps downdog push ups
2. 10 reps piked box handstand push ups
3. 3 sets of 3-5 negative HSPU with a 3 second descend
WOD
"Aidan Hutchinson"
6 rounds for time
1 cluster 155/105. 115/85. 95/65
3 clean & jerk
5 HSPU
7 ring rows
10.16.2024
WOD
"Quay Walker"
15-12-9
bar facing burpees/TTB
rest 3:00
9-12-15
TTB/bar facing burpees
Extra time- do some carries
https://www.instagram.com/p/DA3nsQqPspN/
Add a band to your KB for a suitcase carry
complete sets of 50m
Primer
2 sets- rest as needed
A. banded lat pull downs x 30 reps
B. scap pull ups x 5
C. tight kip swings x 5
D. air chair swings x 5
WOD
"Quay Walker"
15-12-9
bar facing burpees/TTB
rest 3:00
9-12-15
TTB/bar facing burpees
Extra time- do some carries
https://www.instagram.com/p/DA3nsQqPspN/
Add a band to your KB for a suitcase carry
complete sets of 50m