workout of the day
07.28.2023
WOD
"You Need This"
40 alternating DB snatches
50 feet single DB OH walking lunges
30 DB hang clean & jerks
50 feet single DB front rack walking lunges
20 DB overhead squats (10 each side)
50 feet single DB suitcase walking lunges
10 DB thrusters
Weights 50/35 35/20
Strength
Push Jerks
8 sets of 3 reps @ 75-78%
WOD
"You Need This"
40 alternating DB snatches
50 feet single DB OH walking lunges
30 DB hang clean & jerks
50 feet single DB front rack walking lunges
20 DB overhead squats (10 each side)
50 feet single DB suitcase walking lunges
10 DB thrusters
Weights 50/35 35/20
04.10.2023
WOD
"Carry On"
3 rounds for time
20 single DB overhead walking lunges 50/35 35/20
20 sit ups
20 DB alternating snatches 50/35 35/20
100 feet bear hug sandbag carry 100/70/50
Strength
Wendler week 1 round 2
Strict Press
5 reps @ 65%
5 reps @ 75%
5+ reps @85%
this week we add 2-5lbs. to our max lift numbers
WOD
"Carry On"
3 rounds for time
20 single DB overhead walking lunges 50/35 35/20
20 sit ups
20 DB alternating snatches 50/35 35/20
100 feet bear hug sandbag carry 100/70/50
02.06.2023
WOD
"Muscle Beach"
3 rounds for time
15 DB bench press 50/35 35/25 25/15
50 feet single DB OH walking lunges 50/35 35/25 25/15
then
for time
20 sandbag cleans 100/70/50
300 feet sandbag bear hug carry
Front squats
5 reps @ 60%
3 reps @ 70%
1 rep @ 80%
5 reps @ 65-70%
3 reps @ 75-80%
1 rep @ 85-90%
WOD
"Muscle Beach"
3 rounds for time
15 DB bench press 50/35 35/25 25/15
50 feet single DB OH walking lunges 50/35 35/25 25/15
then
for time
20 sandbag cleans 100/70/50
300 feet sandbag bear hug carry
09.02.2021
WOD
"High-Fiving MF"
9-8-7
single DB OH walking lunges each side 35/25 25/15
abmat sit ups
50 DUs or 100 singles
(9 lunges right arm with DB, 9 lunges left arm with DB)
7-6-5
single DB overhead squats each side
abmat sit ups
30 DUs or 60 singles
5-4-3
single DB devil's press each side
abmat sit ups
20 DUs or 40 singles
Warm Up
2:00 cardio choice
10 KB sumo deadlifts
10 KB good mornings
5/side KB hip hurdles
5/side KB Turkish sit ups
2:00 cardio
Primer
2 sets
OH carry x 100' (50 feet each side)
prone PVC lift offs
banded lat pull downs
10:00 EMOM
min 1- BTN push press 5-4-3-2-1 reps
min 2- strict pull ups 1-2-3-4-5 add weight if you like
WOD
"High-Fiving MF"
9-8-7
single DB OH walking lunges each side 35/25 25/15
abmat sit ups
50 DUs or 100 singles
(9 lunges right arm with DB, 9 lunges left arm with DB)
7-6-5
single DB overhead squats each side
abmat sit ups
30 DUs or 60 singles
5-4-3
single DB devil's press each side
abmat sit ups
20 DUs or 40 singles