workout of the day
11.09.2024 CHAD 1000x
CHAD 1000X
The Workout
1,000 box step-ups completed as a team, partner, or individual for time.
3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45#30# rucksack. Use 20" box for step-ups.
CHAD 1000X
The Workout
1,000 box step-ups completed as a team, partner, or individual for time.
3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45#30# rucksack. Use 20" box for step-ups.
“Even while serving as a SEAL, Chad took time to scale up to the Expert version. There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend.”
— Sara Wilkinson
11.08.2024
WOD
"Maryland Terrapins"
15/12 cals row or 12/10 cals bike
1 pull up
1 chest to bar pull up
1 bar muscle up
*keep adding one rep to each gymnastics movement until you complete the 5s
scaling:
pull up- ring row
C2B pull up- pull up
BMU- C2B pull up or one strict pull up + one push up
Primer
3 sets
A. Weighted plate Turkish sit ups x 10 reps @20X0
B. DB skull crushers x 12 reps @20X1
C. Dual DB hollow hold x 20-30 seconds
WOD
"Maryland Terrapins"
15/12 cals row or 12/10 cals bike
1 pull up
1 chest to bar pull up
1 bar muscle up
*keep adding one rep to each gymnastics movement until you complete the 5s
scaling:
pull up- ring row
C2B pull up- pull up
BMU- C2B pull up or one strict pull up + one push up
11.07.2024
WOD
"Purdue Boilermakers"
Every 3:00 for 5 sets
12 deadlifts
9 hang power cleans
6 push jerks
(one round of DT)
pick a load to start with and then add weight each round
Strength
Front squat isometrics
4 sets of 2 reps @ 80-82% with 2-3 second pause
WOD
"Purdue Boilermakers"
Every 3:00 for 5 sets
12 deadlifts
9 hang power cleans
6 push jerks
(one round of DT)
pick a load to start with and then add weight each round
11.06.2024
WOD
"Michigan Wolverines"
For Time
400m row
30 wall balls. 20/14
600m row
30 wall balls
800m row
30 wall balls
Make this wod feel like Zone 2
Strength
Super Set x 4 rounds
A. Bent over rows x 10-12 reps
B. Z press with DBs x 8-10 reps + 20 seconds ISO hold after last rep
WOD
"Michigan Wolverines"
For Time
400m row
30 wall balls. 20/14
600m row
30 wall balls
800m row
30 wall balls
Make this wod feel like Zone 2
11.05.2024
WOD
"Illinois Fighting Ilini"
8:00 cap
30 TTB
15 squat cleans
20 TTB
10 squat cleans
115/75 135/95
Strength
Block 2- isometric back squats
5 sets of 3 reps @ 75% with a 3-4 second pause at the bottom
WOD
"Illinois Fighting Ilini"
8:00 cap
30 TTB
15 squat cleans
20 TTB
10 squat cleans
115/75 135/95
11.04.2024
WOD
"Penn State Nittany Lions"
15-9-3-9-15
ring rows
KB swings 1.5 pood
Strength
2 position snatch (hang snatch + snatch from the floor)
Every 90 seconds for 6 sets
set 1 @70%
set 2 @73%
set 3 @76%
set 4-6 @79+%
WOD
"Penn State Nittany Lions"
15-9-3-9-15
ring rows
KB swings 1.5 pood
11.02.2024
WOD
Annie with a Twist
partner wod
50-40-30-20-10 DUs - each person needs to complete
30-25-20-15-10 TTB- divide reps
complete 3 reps snatch each after each round 135/95
WOD
Annie with a Twist
partner wod
50-40-30-20-10 DUs - each person needs to complete
30-25-20-15-10 TTB- divide reps
complete 3 reps snatch each after each round 135/95