Warm-Up 50 Jumping Jacks 50 High Knees 16 Sit-Ups 16 Air Squat 8 Dumbbell Hang Snatches, Right 8 Dumbbell Hang Snatches, Left Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats Note: you should work with a weight that you could power snatch for a double with good mechanics. We are …
Category Archives: Daily WOD
Friday 11.04.22
Warm-Up 3 Rounds: 14 Sit-Ups 28 Double-Unders 14 Reverse Lunges 28 Double-Unders Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every Minute on the Minute for 25 rounds. Minute 1: 8 Devils Press, 50#/35# Minute 2: 16 Dumbbell Reverse Lunges Minute 3: 24 Sit-Ups Minute 4: …
Thursday 11.03.22
Warm-Up 10-8-6-4-2: Muscle Cleans Front Squats Calorie Row Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic …
Wednesday 11.02.22
Warm-Up 4 Rounds: 20 Jumping Jacks 20 Mountain Climbers 10 Strict Dumbbell Press 10 Step Ups 10 Hand Release Push-Ups Strength Superset A and B then rest 3 minutes A. Bench Press 15@ RPE6 x3 B. Barbell Bent Over Row 15@ RPE6 x3 Note: set up 2 bars. You should build to a weight that …
Tuesday 11.01.22
Warm-Up Every 2 Minutes x 3, with an empty barbell: 3 Snatch High Pull, above the knee 3 Muscle Snatches, above the knee 3 Overhead Squats 6 Burpees Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats Note: you should work with a weight that you could power snatch for a …
Monday 10.31.22
Warm-Up 3 Rounds: 200m Run 200m Row 15 Russian Swings 15 Knee Raises Strength 1 Count Pause Deadlift 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Note: the pause is a full 1 count right below the knee. After you pause, complete the full movement with the …
Sunday 10.30.22
Warm-Up 2 rounds: 400m Run 10 Russian Swings 10 Walking Lunges 10 Dumbbell Strict Press 10 Dumbbell Push Press Strength 1 Push Press 2 Power Jerk 3 Split Jerk 3 sets at an RPE 7 Note: 1 set is all 6 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 …
Saturday 10.29.22
Warm-Up 8 minutes for quality: 20 Jumping Jacks 20 Air Squats 20 Jumping Jacks 20 Reverse Lunges 20 Sit-Ups Strength 1 Count Pause Front Squat 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Note: the pause is a full 1 count in the bottom. You should not …
Friday 10.28.22
Warm-Up 3 Rounds: 40 Jumping Jacks 40 Mountain Climbers 8 Knee Raises – on the bar 8 Walking Lunges 4 Power Snatches – with an empty bar 4 Overhead Squats – with an empty bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 8 Minute AMRAP: 16 …
Thursday 10.27.22
Warm-Up 1 Round: 3-minute Row at RPE6 Then, 10 Dumbbell Deadlifts 5 Burpees 10 Dumbbell Power Cleans 5 Burpees 10 RDLs – with an empty bar Strength Deadlift 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 3 Reps @ RPE 8 3 Reps @ RPE 9×1 Objective: build …
Wednesday 10.26.22
Warm-Up 7 Minutes of Movement 30 Singles 15 Doubles 30-second Squat Hold 15 Air Squats 3 Muscle Snatches 3 Overhead Squats Strength Squat Snatch 1 @ RPE 5 1 @ RPE 6 1 @ RPE 7 1 @ RPE 8 1 @ RPE 9×1 Objective: Build to an RPE of 9 for the Squat snatch …
Tuesday 10.25.22
Warm-Up 2 Rounds: 200m Run 20 Calorie Row 20 Step-Ups – on a box 20 Push Press – with an empty bar Strength Push Jerk 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 3 Reps @ RPE 8 3 Reps @ RPE 9×1 Objective: build to an RPE …