Warm-Up A) 2 rounds: 50m Farmers Walk 20 Double-Unders 10 Ring Rows 50m Farmers walk 40 Double-Unders 50m Farmers walk 60 Double-Unders B) 2 rounds: 400m Run at RPE 6 – 2 minutes Rest 400m Run at RPE 9 (Mark time for 400M at RPE9) – 4 minutes rest Workout 10x200m Run With 1:1 Rest …
Category Archives: Daily WOD
Wednesday 11.22.23
Warm-Up A) 2 rounds: 250m Row 25 Sit-Ups 25 seconds Bar Hang B) 3 rounds: 5 Dumbbell Deadlifts 5 Ball Slams 10 Air Squats 5 Ball Slams Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of 8 for 5 repetitions …
Tuesday 11.21.23
Warm-Up A) 4 rounds of: 12 Strict Dumbbell Press 20lb/10lb 6 Push-Ups Rest 30 sec 6 Box Jump 30”/24” 30m Sprint Rest 60 sec (walk back to dumbbells) B) 2 Rounds: 14 Second Handstand Hold 14 Second Bar Hang Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ …
Monday 11.20.23
Warm-Up A) 1 Round: 400m Row 10 Wall Balls (Light) 300m Row 10 Wall Balls 200m Row 10 Wall Balls 100m Row 10 Wall Balls B) 2 rounds : 100m Sprint 1 Minute rest 10 Burpees 1 Minute rest Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ …
Sunday 11.19.23
Warm-Up 2 Rounds: 400m Row 20 Ring Rows 20 Dumbbell Presses 10 Calorie Bike Strength Close Grip Bench Press 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Objective: Build to an RPE of 8 for 1 repetition in the Close Grip Push-Ups. In this set, we are using …
Saturday 11.18.23
Warm-Up 2 Rounds: 200m Run 20 Walking Lunges 15 Sit-Ups 15 V-Up 10 Empty Bar Strict Press 10 Empty bar Front Squats Strength Front Squat 2 rep @ RPE 8 x 1 Then 2 sets of 8 repetitions at 80% of 2 rep @ RPE 8. Objective: Build to an RPE of 8 for 2 …
Friday 11.17.23
Warm-Up 4 Rounds: 200m Run 10 Wall Balls 5 Muscle Snatches with an Empty Bar 5 Overhead Squats with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 1 Power Snatch / Even Minutes Perform 1 Squat …
Thursday 11.16.23
Warm-Up A) 3 Rounds: 32 Double Unders 16 Russian Swings, 53#/35# 8 Push-Ups 4 Toes-to-Bar Strength 1-Count Pause Deadlift 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Objective: Build to an RPE of 8 for 1 repetition in the 1-Count Pause Deadlift. In this set, we are using the …
Wednesday 11.15.23
Warm-Up 3 Rounds: 15 Ring Rows 10 Wall Balls 5 Close Grip Push-Ups Then, 3 Rounds with an Empty Bar: 15 Deadlifts 10 Front Squats 5 Strict Press Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: Every Minute on the Minute for 4 Minutes: 10 Wall …
Tuesday 11.14.23
Warm-Up 10 Minutes of Movement 200m Run 200m Row 15 Air Squats 10 Front Squats with an Empty Bar 5 Strict Press with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8 Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 2 Power Cleans / Even …
Monday 11.13.23
Warm-Up 2 Rounds: 400m Run 8 Empty Bar RDLs 8 Empty Bar Front Squats 8 Empty Bar Thrusters 8 Empty Bar Overhead Squats 4 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 12 Days of Christmas 1 Deadlift 2 Hang Power Clean 3 Front Squat …
Sunday 11.12.23
Warm-Up 3 Rounds: 200m Run 20 Walking Lunges 10 Empty Bar Strict Press 10 Empty Bar Front Squats Strength Front Squat 2 rep @ RPE 8 x 1 Then 2 set of 8 repetitions at 80% of 2 rep @ RPE 8 Objective: Build to an RPE of 8 for 2 repetitions in the Front …