workout of the day
12.10.2022 Partner WOD
WOD
Part One
Incredible Hulk with a partner
"You go, I go"
20:00 AMRAP
5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squats
you complete the entire round before tagging off
Recommended Weights
115/85 95/65 75/55
Part Two
at 20:00 on the clock, partners have 5:00 to complete as many reps as possible
bar muscle ups
chest to bar pull ups
pull ups
*you pick which movement your team wants to complete. It's one work, one rest.
**record the rounds + reps for part one and the reps for part two
Warm Up
Bike/Row 3:00
3 sets
3 hang muscle cleans
3 front squats
3 push press
3 x burpee + 2 broad jumps
*start with empty bar and only go light loads thereafter
WOD
Part One
Incredible Hulk with a partner
"You go, I go"
20:00 AMRAP
5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squats
you complete the entire round before tagging off
Recommended Weights
115/85 95/65 75/55
Part Two
at 20:00 on the clock, partners have 5:00 to complete as many reps as possible
bar muscle ups
chest to bar pull ups
pull ups
*you pick which movement your team wants to complete. It's one work, one rest.
**record the rounds + reps for part one and the reps for part two
08.31.2021
WOD
Incredible Hulk
20:00 AMRAP
5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squats
your goal should be unbroken rounds- rest after the back squats
RX 115/75
INT 95/65
SC 75/55
Warm Up
400m run
50 feet spiderman + reach
50 feet Samson stretch
20 air squats- focus on tempo @21X1
10 lateral box step ups ( 5 each side)
10 hip bridges with feet on box
Mobility
2 sets
box stretch with PVC x 5 exhales
3 eccentric pull ups
Kang squats x 5 reps
Strength
5 sets of 3 deadlifts
start at 70% and build load
WOD
Incredible Hulk
20:00 AMRAP
5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squats
your goal should be unbroken rounds- rest after the back squats
RX 115/75
INT 95/65
SC 75/55
01.06.2020 Incredible Hulk
WOD
Incredible Hulk
20:00 AMRAP
your goal should be unbroken rounds- rest after the back squats
RX 115/75
INT 105/65
SC 95/55
5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squats
Warm Up
500m row or bike
50 feet spiderman + reach
50 feet Samson stretch
20 air squats- focus on tempo
10 lateral box step ups ( 5 each side)
10 hip bridges with feet on box
Mobility:
box stretch with PVC x 5 exhales
3 eccentric pull ups
wrist and ankle stretches
Skill: front squats
5 sets of
1 tempo front squat
2 front squats
tempo: 5 second down, 1 second pause, regular stand
set 1- 60%
set 2- 65%
set 3-5 70%
Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat
WOD
Incredible Hulk
20:00 AMRAP
your goal should be unbroken rounds- rest after the back squats
RX 115/85
INT 105/75
SC 95/65
5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squats
January Monthly Challenge
Day 6: 12 walking lunges each side