workout of the day
11.18.2023 Partner WOD
WOD
"Rogue Invitational Like"
with a partner- you go I go
3 rounds each
25 DUs
5 power cleans 185/125
then
3 rounds each
25 DUs
5 squat cleans 185/125
then
3 rounds each
25 DUs
5 power clean & jerks 185/125
WOD
"Rogue Invitational Like"
with a partner- you go I go
3 rounds each
25 DUs
5 power cleans 185/125
then
3 rounds each
25 DUs
5 squat cleans 185/125
then
3 rounds each
25 DUs
5 power clean & jerks 185/125
10.04.2023
WOD
"Let Her Fly"
16:00 EMOM
min 1- 13/10 cals bike
min 2- 3 bar facing burpees + 3 squat cleans @50-60% + 3 bar facing burpees
min 3- 12 abmat sit ups + 5 push ups
min 4- rest
Strength
Back squat waves- EMOM
3 reps @ 65%
2 reps @ 70&
1 rep @ 75%
rest
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
rest
3 reps @75%
2 reps @ 80%
1 rep @ 85%
WOD
"Let Her Fly"
16:00 EMOM
min 1- 13/10 cals bike
min 2- 3 bar facing burpees + 3 squat cleans @50-60% + 3 bar facing burpees
min 3- 12 abmat sit ups + 5 push ups
min 4- rest
08.28.2023
WOD
"Terrible Twos"
AMRAP 10:00
2 squat cleans 135/95 115/75 75/55
2 TTB or hanging knee raises
2 HSPU or box HSPU or downdog HSPU or regular push ups
add 2 reps to each movement each round until time expires
Strength
cleans
6 sets of mid-thigh clean x 2 reps
sets 1-2 @70-73%
sets 3-4 @75-78%
sets 5-6 @80-83%
WOD
"Terrible Twos"
AMRAP 10:00
2 squat cleans 135/95 115/75 75/55
2 TTB or hanging knee raises
2 HSPU or box HSPU or downdog HSPU or regular push ups
add 2 reps to each movement each round until time expires
07.25.2023
WOD
"Practical Joker"
4 rounds for time (time cap 20:00)
200m run
5 squat cleans 155/105 135/95 115/75 95/65
2 rope climbs
5 shoulder to overhead 155/105 135/95 115/75 95/65
Rest 2:00
Strength
A. 3 sets of 3 clean pulls + 3 power cleans @55-60%
B. 3 sets of 2 clean pulls + 2 power cleans @65-70%
C. 3 sets of 1 clean pull + 1 power clean @75+%
WOD
"Practical Joker"
4 rounds for time (time cap 20:00)
200m run
5 squat cleans 155/105 135/95 115/75 95/65
2 rope climbs
5 shoulder to overhead 155/105 135/95 115/75 95/65
Rest 2:00
11.17.2022
WOD
"Merry-Go-Round"
For time
2 rounds
6 squat cleans 115/85 95/65 75/55
6 ring rows
rest 1:00
2 rounds
6 squat cleans 155/105 115/75 95/65
6 pull ups
Warm Up
3 sets
Row/Ski 200m
with a med ball complete the following:
10 each side rotational throws to wall
10 chest passes to wall
Strength- bench + raises and holds
A. Bench press
"The Seesaw Again"
5 reps @ 60%
3 reps @ 70%
5 reps @ 65%
3 reps @ 75%
5 reps @ 70%
B. 2 sets of
15 second DB lateral raises
15 seconds Hercules hold- arms straight out holding DBs with the thumbs up
Rest 30 seconds
15 seconds DB lateral raises
15 seconds Hercules hold- thumbs at the side
WOD
"Merry-Go-Round"
For time
2 rounds
6 squat cleans 115/85 95/65 75/55
6 ring rows
rest 1:00
2 rounds
6 squat cleans 155/105 115/75 95/65
6 pull ups
11.09.2022
WOD
"One More Round"
30:00 EMOM
min 1- 13/10 cals bike or 11/8 cals
min 2- 3 bar facing burpees + 3 squat cleans @50-60% + 3 bar facing burpees
min 3- 3 bar muscle ups or 3 chest to bar pull ups or 3 pull ups
Warm Up
2 sets
1:00 row/bike/ski
20L/20R lateral banded walks
5 inchworms
barbell front rack squat hold 45/35#, 30 seconds
5 barbell front squats 45/35#
Mobility https://www.instagram.com/p/CdbFHUIAKJW/
A. DB windmills x 5 each side
B. DB overhead carry x 100 feet each side
C. DB supine press and roll to the side
Clean warm up
3 sets of 3 reps each- empty bar and then light load on rounds 2 & 3
1. muscle clean to front squat
2. tall clean
3. clean from the power position
WOD
"One More Round"
30:00 EMOM
min 1- 13/10 cals bike or 11/8 cals
min 2- 3 bar facing burpees + 3 squat cleans @50-60% + 3 bar facing burpees
min 3- 3 bar muscle ups or 3 chest to bar pull ups or 3 pull ups
11.02.2022
WOD
"Graveyard"
27:00 EMOM
min 1- 13/10 bike cals or 11/8 cals
min 2- 3 squat cleans @ 50% + 3 front squats
min 3- 12 bar facing burpees
Warm Up
Cardio 2:00
then
thoracic flow 5 reps of each movement flows • Instagram
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.
then
squat flow 5 reps of each movement https://youtu.be/Yo55p6k0oIA
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel
Mobility
A. banded lat stretch x 30 seconds each side
B. banded ankle stretch x 30 seconds each side
Primer
3 sets of 3 reps each
1. muscle clean to front squat
2. tall cleans
3. clean from the power position
WOD
"Graveyard"
27:00 EMOM
min 1- 13/10 bike cals or 11/8 cals
min 2- 3 squat cleans @ 50% + 3 front squats
min 3- 12 bar facing burpees