Warm-Up 4 Rounds: 100m Row 5 Air Squats 5 Front Squats, with an empty bar 5 Hang Power Cleans, with an empty bar 5 Thrusters, with an empty bar Strength Every Minute on the Minute for 10 Rounds 2 Hang Power Clean + 1 Hang Clean Build to an RPE8 (Compare to 6.21.21) Objective: Start …
Category Archives: Daily WOD
Wednesday 06.23.21
Warm-Up 3 Rounds: 15 Calorie Row 5 Burpees 5 Push Presses with an empty bar 5 Overhead Squats with an empty bar 5 Hang Power Snatch with an empty bar 5 Hang Squat Snatches with an empty bar Strength Every Minute on the Minute for 10 Rounds 2 Hang Power Snatches + 1 Hang Snatch …
Tuesday 06.22.21
Warm-Up 200m Row 20 Romanian Deadlifts 20 Sit-Ups 200m Row 20 Step-Ups 20 Knee Raises Strength Romanian Deadlifts 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x2 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all repetitions. The RDL or Romaninan …
Monday 06.21.21
Warm-Up 3 Rounds: 1 Minute on the bike at a 6/10 effort (RPE6) Then, 10 Air Squats 10 Front Squats with an empty bar 5 Strict Presses with an empty bar 5 Overhead Squats with an empty bar 5 Hang Squat Cleans with an empty bar. Strength Every Minute on the Minute for 10 Rounds …
Sunday 06.20.21
Warm-Up A) 2 Rounds: 200m Run 20 Russian Swings 20 Air Squats 10 Step-Ups, on a box 10 Wall Balls 5 Strict Pull-Ups 5 Kipping Pull-Ups Workout Variation A Choose variation A for a workout with weights or B for a bodyweight workout. 0:00-5:00 800M Run 5:00-10:00 40 Wall Balls, 20#/14# 40 Kettlebell Swings, 53#/35# …
Saturday 06.19.21
Warm-Up 2 Rounds: 1 Minute Row 40 High Knees 40 Butt Kickers 20 Mountain Climbers 20 Sit-Ups 10 Strict Pull-ups 10 Push-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A For Time: 1600m Row Rest 3 Minutes 1200m Row Rest 3 Minutes 800m Row Rest 3 …
Friday 06.18.21
Warm-Up 3 Rounds: 20 Single-Unders 10 Double-Unders Then, 2 Rounds: 8 Walking Lunges 4 Strict Press with an empty bar 8 Overhead Squats with an empty bar 4 Hang Power Snatch with an empty bar 8 Hang Squat Snatch with an empty bar Strength Every Minute on the Minute for 10 Rounds 2 Hang Power …
Thursday 06.17.21
Warm-Up 3 Rounds: 40 seconds Row at RPE6 20 seconds Rest 40 seconds Bike at RPE6 Then, 3 Rounds: 10 Air Squats 10 Lunges Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: build to an RPE of 8 for 4 repetitions in the Back …
Wednesday 06.16.21
Strength Romanian Deadlifts 8 Reps @ RPE6 8 Reps @ RPE7 8 Reps @ RPE8 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all repetitions. The RDL or Romanian Deadlift starts at the top position of the deadlift with the hips open and legs …
Tuesday 06.15.21
Warm-Up 10 minutes of movement: 30 Single-Unders 15 Double-Unders 10 Air Squats 5 Hang Power Cleans with an empty bar 5 Front Squat with an empty bar 5 Thrusters with an empty bar Strength Every Minute on the Minute for 10 Rounds: 2 Hang Power Clean + 1 Hang Clean Build to an RPE8 Objective: …
Monday 06.14.21
Warm-Up 2 Rounds: 200m Run 10 Ring Rows 10 Hand Release Push-Ups 10 Russian Swings 5 Strict Pull-Ups 5 V-Ups 5 Burpees Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the Bench Press for …
Sunday 06.13.21
Warm-Up 3 Rounds: 200m Run 10 Russian Kettlebell Swings 10 Sit-Ups 10 Ring Rows 5 Burpees 5 Strict Pull-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A 2 Rounds of: 10 Minute AMRAP 5 Deadlifts, 225#/155# 10 Burpees over the bar 200m Run – 3 Minute …