workout of the day
11.24.2023
WOD
Two Cheers for Thanksgiving
For Time
10 calories
2 clean & jerks 135/95 115/75 95/65
10 cals
3 burpee box jumps 24/20"
2 clean & jerks
10 cals
4 deadlifts 135/95
3 burpee box jumps
2 clean & jerks
10 cals
5 bar muscle ups
4 deadlifts
3 burpee box jumps
2 clean & jerks
10 cals
6 x 50 feet shuttle runs
5 bar muscle ups
4 deadlifts
3 burpee box jumps
2 clean & jerks
10 cals
Rest 3:00 and repeat
WOD
Two Cheers for Thanksgiving
For Time
10 calories
2 clean & jerks 135/95 115/75 95/65
10 cals
3 burpee box jumps 24/20"
2 clean & jerks
10 cals
4 deadlifts 135/95
3 burpee box jumps
2 clean & jerks
10 cals
5 bar muscle ups
4 deadlifts
3 burpee box jumps
2 clean & jerks
10 cals
6 x 50 feet shuttle runs
5 bar muscle ups
4 deadlifts
3 burpee box jumps
2 clean & jerks
10 cals
Rest 3:00 and repeat
11.01.2023
Strength
Super set 3 rounds
Single leg Landmine RDLs x 8/side @20X1. https://youtu.be/_FggCDeGW4E
Landmine Cossacks x 8/side @20X1. https://youtu.be/PnBI0wLBZIg
Bar muscle up drills
https://youtube.com/shorts/1i_9pKGdavk?feature=share
https://youtube.com/shorts/5Hfj7axkFNc?feature=share
https://youtube.com/shorts/6TcIiHXBAjc?feature=share
WOD
"Nothing is Fine, I'm torn"
EMOM 24:00
min 1- 13/10 cals bike
min 2- 5 deadlifts + 5 box jumps 225/155 185/125 155/105 24/20"
min 3- 3 bar muscle ups/C2B pull ups/ ring dips
Strength
Super set 3 rounds
Single leg Landmine RDLs x 8/side @20X1. https://youtu.be/_FggCDeGW4E
Landmine Cossacks x 8/side @20X1. https://youtu.be/PnBI0wLBZIg
Bar muscle up drills
https://youtube.com/shorts/1i_9pKGdavk?feature=share
https://youtube.com/shorts/5Hfj7axkFNc?feature=share
https://youtube.com/shorts/6TcIiHXBAjc?feature=share
WOD
"Nothing is Fine, I'm torn"
EMOM 24:00
min 1- 13/10 cals bike
min 2- 5 deadlifts + 5 box jumps 225/155 185/125 155/105 24/20"
min 3- 3 bar muscle ups/C2B pull ups/ ring dips
09.19.2023
WOD
"Wilderness"
For Time
8 bar muscle ups/8 C2B pull ups/ 8 pull ups
16 DB snatch 50/35 35/20
32 wall balls 20/14
16 DB snatch
8 bar muscle up/c2b pull ups/pull ups
Strength
Deadlifts
6 sets of 1 rep @85%
between sets complete a gymnastics drill of choice
WOD
"Wilderness"
For Time
8 bar muscle ups/8 C2B pull ups/ 8 pull ups
16 DB snatch 50/35 35/20
32 wall balls 20/14
16 DB snatch
8 bar muscle up/c2b pull ups/pull ups
08.26.2023 Partner WOD
WOD
"Hustle"
with a partner- 40:00 time cap
PART 1
3 Rounds of:
100 Double Unders
50 Deadlifts 135|95 115/75 75/55
25 Burpees
-
2:00 Rest
-
PART 2
20 Bar Muscle Ups
40 Thrusters 135|95 115/75 75/55
60|50 Cal Row
Split Any Way
-
2:00 Rest
-
PART 3
5-4-3-2-1 Wall Walks
15-12-9-6-3 Power Cleans 135|95 115/75 75/55
"you go, I go" each person completes a full round ie. 5 WW + 15 PC then person B completes 4 WW + 12 cleans
WOD
"Hustle"
with a partner- 40:00 time cap
PART 1
3 Rounds of:
100 Double Unders
50 Deadlifts 135|95 115/75 75/55
25 Burpees
-
2:00 Rest
-
PART 2
20 Bar Muscle Ups
40 Thrusters 135|95 115/75 75/55
60|50 Cal Row
Split Any Way
-
2:00 Rest
-
PART 3
5-4-3-2-1 Wall Walks
15-12-9-6-3 Power Cleans 135|95 115/75 75/55
"you go, I go" each person completes a full round ie. 5 WW + 15 PC then person B completes 4 WW + 12 cleans
03.25.2023
WOD
"What's Free?"
with a partner- you go, I go style
20 rounds for time
3 bar muscle up/ 3 C2B pullups/ 3 pull ups
6 thrusters 95/65 75/55
9 bar facing burpees
200m row
*you can start your round when your partner is on the rower
Primer- 2 sets
DB lat pull overs x 10
banded lat pull downs with PVC x 20
inchworms x 5
then
2 sets- empty bar then add load
3 clean grip RDLs
3 hang power cleans
3 front squats
3 strict press
WOD
"What's Free?"
with a partner- you go, I go style
20 rounds for time
3 bar muscle up/ 3 C2B pullups/ 3 pull ups
6 thrusters 95/65 75/55
9 bar facing burpees
200m row
*you can start your round when your partner is on the rower
03.18.2023 Partner WOD
WOD
"Individual Medley"
Team of 2
30 rounds for time
3 bar facing burpees
3 deadlifts 225/155 185/125 135/95
Rest 3 minutes
20 rounds for time
3 chest to bar pull ups or pull ups
3 power clean & jerk 135/95 115/75 95/65
Rest 3 minutes
10 round for time
3 bar muscle ups or chest to bar pull ups or ring rows
3 power snatch 135/95 115/75 75/55
WOD
"Individual Medley"
Team of 2
30 rounds for time
3 bar facing burpees
3 deadlifts 225/155 185/125 135/95
Rest 3 minutes
20 rounds for time
3 chest to bar pull ups or pull ups
3 power clean & jerk 135/95 115/75 95/65
Rest 3 minutes
10 round for time
3 bar muscle ups or chest to bar pull ups or ring rows
3 power snatch 135/95 115/75 75/55
02.28.2023
WOD
"Quest"
25 Reverse Lunges
25 Deadlifts 185/125 135/95
20 Bar-Facing Burpees
20 Power Cleans 155/105 115/75
15 Sit Ups
15 Front Squats 135/95 95/65
10 Ring Rows
10 Push Jerks 95/65 75/55
5 Pull-ups or bar muscle ups
5 Thrusters 95/65 75/55
Strength
Back Squats
5 reps @60%
3 reps @ 70%
2 reps @ 80%
2 sets of 4 reps @ 75%
WOD
"Quest"
25 Reverse Lunges
25 Deadlifts 185/125 135/95
20 Bar-Facing Burpees
20 Power Cleans 155/105 115/75
15 Sit Ups
15 Front Squats 135/95 95/65
10 Ring Rows
10 Push Jerks 95/65 75/55
5 Pull-ups or bar muscle ups
5 Thrusters 95/65 75/55