Warm-Up 2 Minute Row at RPE 6 Then, 2 Rounds: Then, With an Empty Bar 4 Muscle Cleans – Above the Knee 4 Strict Press 4 Muscle Cleans – Above the Knee 4 Front Squats 8 Step-Ups – On A Box Strength Hang Power Clean – Above the Knee 3 @ RPE 5 3 @ …
Category Archives: Daily WOD
Wednesday 02.24.21
Warm-Up 4 Rounds: 200m Row 15 Knee Raises 10 Overhead Squats – With an Empty Bar 5 Kettlebell Swings Strength Tempo Overhead Squat 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 x 2 Objective: Build to an RPE of 7 for 5 repetitions in the Overhead Squat for …
Tuesday 02.23.21
Warm-Up 10 Minutes of Movement 200m Run Then, 15 RDL’s – With an Empty Barbell 15 Sit-Ups 15 Snatch Grip Bent Over Row Then, 3 Rounds: With an Empty Bar 5 Snatch Grip RDL’s 5 Snatch Grip Bent Over Rows Strength Snatch Grip Deadlift 5 reps @ RPE 5 5 reps @ RPE 6 5 …
Monday 02.22.21
Warm-Up 2 Rounds: 10 Calorie Bike 200m Run 10 Calorie Bike Then, 10 Dumbbell Push Press 20 Air Squats 10 Dumbbell Push Press 20 Walking Lunges Strength Push Press + Split Jerks (2 + 1) @ RPE 5 (2 + 1) @ RPE 6 (2 + 1) @ RPE 7 x 3 Objective: Build to …
Sunday 02.21.20
Warm-Up 3 Rounds: 10 Calorie Row 200m Run 10 Ring Rows 20 Air Squats 10 Hand Release Push-Ups Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8: 10 Bench Press, 135#/95# 2 Rope Climbs, 15′ Ascent, Challenging Variation [2 Minute Rest] AMRAP 8 : 20 Calorie …
Saturday 02.20.21
Warm-Up 10 Minutes of Movement 200m Row 10 Walking Lunges 10 Air Squats 200m Run 10 Overhead Squats – With an Empty Bar 20 Knee Raises Strength Tempo Overhead Squat 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 x 1 Objective: Build to an RPE of 7 for …
Friday 02.19.21
Warm-Up 5 Rounds: On the Rower :40 RPE 6 :20 RPE 8 Then, 2 Rounds: 10 Dumbbell Push Presses 10 Walking Lunges 10 Strict Presses in a Split Stance – With an Empty Bar Strength Push Press + Split Jerks (2 + 1) @ RPE 5 (2 + 1) @ RPE 6 (2 + 1) …
Thursday 02.18.21
Warm-Up 5 Rounds: On the Bike :40 RPE 6 :20 RPE 8 Then, 3 Rounds: With an Empty Bar 5 Snatch Grip RDL’s 5 Snatch Grip Bent Over Rows Strength Snatch Grip Deadlift 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 Objective: Build …
Wednesday 02.17.21
Warm-Up 400m Run 3 Rounds: Then, With an Empty Bar 3 Muscle Cleans – Above the Knee 3 Strict Press 3 Muscle Cleans – Above the Knee 3 Front Squats Strength Hang Power Clean – Above the Knee 3 @ RPE 5 3 @ RPE 6 3 @ RPE 7 3 Reps @ RPE 8 …
Tuesday 02.16.21
Warm-Up 3 Rounds: 20 Step-Ups 5 Hang Dumbbell Snatches – Right 5 Hang Dumbbell Snatches – Left 10 Hand Release Push-Ups 10 Empty Bar Wide Grip Bent Over Row Strength Superset A and B then Rest 3 Minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps …
Monday 02.15.21
Warm-Up 2 Rounds: 80 Singles 40 Doubles 200m Run Then, 3 Rounds – With an Empty Bar 5 Muscle Snatches – From Above the Knee 5 Overhead Squats Strength Hang Power Snatch – Above the Knee 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 3 Reps @ RPE …
Sunday 02.14.21
Warm-Up 3 Rounds: 50 Singles 25 Double Unders Then, 10 Front Squats – With an Empty Bar 10 Push Presses – With an Empty Bar 5 Thrusters – With an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 4 Rounds: 400m Run 20 …