Warm-Up 4 Round: 8 Calorie Row 8 Russian Swings 8 Step Ups 8 DB Strict Press Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 0:00-5:00 50 Calorie Row 5:00-10:00 3 Rounds: 200m Run 12 Kettlebell Swings, 53#/35# 10:00-15:00 50 Calorie Row 15:00-20:00 3 Rounds: 200m Run …
Category Archives: Daily WOD
Saturday 11.27.21
Warm-Up 1 Round: 400m Run 40 Singles 20 Double Unders 10 Wall Balls Then with an Empty Barbell: 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters Strength 3 Sets: 1 Clean High Pull 1 Power Clean 2 Squat Cleans All sets are to be completed at an RPE 7. …
Friday 11.26.21
Warm-Up 4 Rounds: :40 On Rower at RPE 6 :20 Rest :40 On Bike at RPE 6 Then, 3 Rounds: 10 Air Squats 10 Lunges Strength 1 Count Pause Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×1 Objective: Build to an RPE of 8 for …
Thursday 11.25.21
Warm-Up 2 Rounds: 200m Run 20 Ring Rows 10 Hand Release Push-Ups 20 Russian Swings 10 Strict Pull-Ups 20 Sit-Ups Strength Push Presses 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 8 repetitions for 1 set at an RPE8 …
Wednesday 11.24.21
Warm-Up 8 Minutes of Movement 200m Run 12 Dumbbell Strict Press 12 Ring Rows 12 Step Ups Strength Superset A and B then rest 3 minutes. A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest to Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions …
Tuesday 11.23.21
Warm-Up 2 Rounds: 2 Minutes on the Bike at RPE 6 Then, With an Empty Barbell – 3 Snatch High Pull – Above the Knee 3 Muscle Snatches – Above the Knee 3 Overhead Squats Strength 3 Sets: 1 Snatch High Pull 1 Power Snatches 2 Squat Snatches All sets were completed at an …
Monday 11.22.21
Warm-Up 3 Minutes Rowing at RPE 6 Then, 3 Rounds: 10 Wall Balls 10 Hang Dumbbell Snatches – Light Then, 1 Minutes Rowing at RPE 6 Strength 1 Count Pause Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for …
Sunday 11.21.21
Warm-Up 10 Minutes of Movement 20 Singles 10 Double Unders 10 Sit-Ups 10 Calorie Row 10 Dumbbell Strict Press Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 100-80-60-40-20 Double Unders 50-40-30-20-10 Calorie Row 25-20-15-10-5 Dumbbell Thrusters, 35#/25# 2 Minute Rest Then, 5 Rounds 20 …
Saturday 11.20.21
Warm-Up 1 Round: 2 Minute Row 400m Run 1 Minute Row 200m Run Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 2000m Row For Time Rest 3 Minute 1000m Row Rest 3 Minute 500m Row Variation B: For Time: 1600m Run For Time …
Friday 11.19.21
Warm-Up 4 Rounds: 12 Step Ups – On A Box 12 Russian Swings 12 Ring Rows 12 Wall Balls Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8×1 Objective: Build to an RPE of 8 for 6 repetitions in the Romanian Deadlift. No Back offs. …
Thursday 11.18.21
Warm-Up 3 Rounds: 50 High Knees 50 Butt Kickers 5 Calorie Bike 5 Empty Bar Hang Squat Cleans 5 Burpees Strength 1 Hang Clean Build to a top set at an RPE 8. Objective: Build to an RPE 8 in the Hang squat Clean. Workout Choose variation A for a workout with weights …
Wednesday 11.17.21
Warm-Up 2 Rounds: 400m Run 20 Walking Lunges 10 Air Squats 5 Strict Pull-Ups 5 Bar Dips Strength Back Squat 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8×1 Objective: Build to a top set in the back squat. In this set, we are using the RPE chart to …