workout of the day
10.26.2023
WOD
"Material World"
13:00 AMRAP
10 single DB box step ups 50/35 35/20 24/20"
8 burpee over bar
6 deadlifts 225/155 185/125 155/105
Strength
3 sets
A. Barbell bench press x 8 reps RPE 7-8/10
B. T-bar row x 10 reps @ 2X11 RPE 7-8/10- use a green band for the t-bar
https://youtu.be/-4DgImN_G7o
WOD
"Material World"
13:00 AMRAP
10 single DB box step ups 50/35 35/20 24/20"
8 burpee over bar
6 deadlifts 225/155 185/125 155/105
09.13.2023
WOD
"Last Tough One"
For time
500/400m row
5 wall walks
15 overhead squats 95/65 75/55 45/35
20 burpee box jump overs 24/20"
15 overhead squats
5 wall walks
500/400m row
Strength
3 sets
A. DB bench press x 6-8 reps @2X11 RPE 7-8/10
B. T-bar row x 10 reps @ 2X11 RPE 7-8/10- use a green band for the t-bar
https://youtu.be/-4DgImN_G7o?si=v51XGQw86URZSe_b
WOD
"Last Tough One"
For time
500/400m row
5 wall walks
15 overhead squats 95/65 75/55 45/35
20 burpee box jump overs 24/20"
15 overhead squats
5 wall walks
500/400m row
0.19.2022
WOD
#justadumbbell
For Time
8 Sets
10 Curls RT/LT arm
10 Shoulder Press RT/LT Arm
10 Bent Row RT/LT Arm
Warm Up
2 sets
8 Cossack squats
8 sumo inchworms
10 goblet good mornings- light
30 second handstand hold
10 sets of 3-position arch
Strength
Week *- deload
Deadlifts—40%x5, 50%x5, 60%x5
Super Set - 3 sets
A. T-bar row using a green band on the landmine barbell x 10 reps https://youtu.be/-4DgImN_G7o
B. Wide grip pull ups x 5- you can band these as well and still practice the wide grip
Super Set- 3 sets
A. seated sled pull x 50 feet
B. donkey kicks to a box x 30 seconds- sub a stack of plates instead of box
At Home Strength
3 sets
A. DB floor press @21X0, 6-8 reps
B. DB push ups x 8-12 reps
3 sets
C. plank to downdog x 8-10 reps
D. seated DB Arnold press @ 20X1, 10-12 reps https://youtu.be/UgvvMUtGUG8
WOD
#justadumbbell
For Time
8 Sets
10 Curls RT/LT arm
10 Shoulder Press RT/LT Arm
10 Bent Row RT/LT Arm
07.26.2021
WOD
"One round away"
4 RFT
20 sandbag squats
2 rope climbs or 4 strict pull ups
100m sandbag run
Warm Up
2 Sets
5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec Side Plank/ side
30sec Dead Bug- move legs out and back slowly
Primer: hip flow
https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfillythen..
Banded good mornings with squats. Do 5 reps good mornings + 5 reps squats for 3 sets
then..
10 reps Kang squats -no barbell https://www.youtube.com/watch?v=p2cQp1aAWjc
Strength
3 sets
T-bar row x 3.4.5 reps- unload the weight as you move up in reps
body rows x 15 seconds max reps- on racked barbell, inverted rows
Cossack squats x 8 each side @31X1
WOD
"One round away"
4 RFT
20 sandbag squats
2 rope climbs or 4 strict pull ups
100m sandbag run