workout of the day
08.30.2022
WOD
"Maroon Madness"
15:00 EMOM
min 1- 1 power clean @80% + 4 box jumps + 12 ball slams
min 2- max cals your choice machine
min 3- rest
Warm up
2 sets
empty bar clean high pulls x 10
empty bar muscle clean x 10
6 each side curtsy squats
6 each side low switch Cossack squats
6 each side quadruped shoulder taps with a 3 second pause
Primer- 2 sets
1. bottoms up alternating KB press x 6 each side
2. DB Chinese row x 10 each side https://youtu.be/o_Ul5lc7Vkw
Strength
3 sets
A. Bulgarian split squats x 10/ leg
B. DB box step ups x 5/leg- heavy load (more than last week)
WOD
"Maroon Madness"
15:00 EMOM
min 1- 1 power clean @80% + 4 box jumps + 12 ball slams
min 2- max cals your choice machine
min 3- rest
04.10.2021 Partner WOD
"Do Not Bend"
Partner workout
15:00
part one
7:00 AMRAP
farmer carry as far as possible- switch partners every 50m
Rest 1:00
7:00 AMRAP
3 touch and go power cleans
2 hang squat cleans
1 hang clean thruster
complex needs to be done unbroken
155/105 115/75 95/65
partner B- max calories bike or row
every switch must complete 10 burpees between the 2 people
working at the same time
Warm Up
2 sets
200m run or row
60 feet waiter carry + farmer carry (one DB/KB each hand)
200m run or row
60 feet waiter carry + farmer carry- switch positions
5 deep squat progressions
Barbell warm up
every in 3 reps at the high hang position and then hang position
1. clean extension
2. clean high pull
3. power clean
4. squat clean
5. cluster
WOD
"Do Not Bend"
Partner workout
15:00
part one
7:00 AMRAP
farmer carry as far as possible- switch partners every 50m
Rest 1:00
7:00 AMRAP
3 touch and go power cleans
2 hang squat cleans
1 hang clean thruster
complex needs to be done unbroken
155/105 115/75 95/65
partner B- max calories bike or row
every switch must complete 10 burpees between the 2 people
working at the same time