Warm-Up 3 Rounds: 200m Row 20 Air Squats 10 Kettlebell Swings 10 GHD Sit-Ups Strength Squat Clean 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely …
Category Archives: Daily WOD
Monday 10.07.24
Warm-Up 2 Rounds: 400m run 10 Reverse Lunges 10 Ring Rows 10 Wall Balls Strength Reverse Barbell Lunges 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Objective: Build an RPE of 8 for 3 repetitions in the Reverse Barbell Lunge for 1 set of 3 repetitions (3 each …
Sunday 10.06.24
Warm-Up 4 Rounds: 30 Jumping Jacks 200m Run 10 Down Ups 5 Hand Release Push-Ups Strength Push Press 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Objective: Build to an RPE of 8 for 3 repetitions in the Push Press for 1 set of 3 repetitions. Stand in …
Saturday 10.05.24
Warm-Up 3 Rounds: 12 Calorie Row 6 Strict Pull-Ups 12 Wall Balls, 20#/14# 6 Burpees Strength Touch and Go Deadlifts 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with …
Friday 10.04.24
Warm-Up 3 Rounds: 200m Run 10 Overhead Squats with a PVC Pipe 10 Knee Raises 5 Burpees Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 200m Run 30-20-10 Overhead Squats, 75#/55# 15-10-5 Toes to Bar 200m Run 30-20-10 Power Snatch, 75#/55# 15-10-5 Burpees Over Bar …
Thursday 10.03.24
Warm-Up 7 Minutes of Movement 10 Cal Bike 10 Dumbbell Snatches 10 Ring Rows 10 Burpees Strength Push Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Push Press for 2 sets of 5 repetitions. Stand …
Wednesday 10.02.24
Warm-Up 2 Rounds 400m Run 20 Wall balls, 20#/14# 10 Knee Raises Strength Squat Snatch 2 Repetitions Every 90 seconds on the Minute for 10 Rounds building to an RPE of 9 on your final lift. Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, …
Tuesday 10.01.24
Warm-Up 3 Rounds: 200m Run 20 Russian Swings 10 Hand Release Push-Ups 5 Strict Pull-Ups Strength Touch and Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with …
Monday 09.30.24
Warm-Up 6 Minutes of movement: 20 Jumping Jacks 20 Mountain Climbers 10 Step-Ups on a box 10 Reverse Lunges 5 Burpees Strength Reverse Barbell Lunges 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Reverse Barbell Lunge …
Sunday 09.29.24
Warm-Up 2 Rounds: 200m Run 200m Row 20 Russian Swings 40 Mountain Climbers Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1600m Run for Time – Rest 5 Minutes 4x800m Run at 1600m pace – Rest 5 Minutes 2000m Row For Time – Rest 5 Minutes 2x1000m …
Saturday 09.28.24
Warm-Up 3 Rounds 1 Minute Row at RPE6 15 Air Squats 15 Dumbbell Press 15 Ball Slams Strength Squat Clean 2 Repetitions Every 90 seconds on the Minute for 10 Rounds building to an RPE of 9 on your final lift. Strength Tip Here we are using the RPE chart to regulate the training intensity. …
Friday 09.27.24
Warm-Up 3 Rounds: 15 Calorie Row 30 High Knees 30 Butt Kickers 15 Wall Balls, 20#/14# Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 50 Calorie Row 40 Wall Balls, 20#/14 20 Power Snatches, 95#/65# 10 Burpees Over the Bar Variation B: Every Minute on the Minute …