workout of the day
07.19.2023
WOD
"Bear on the Run"
10:00 AMRAP
100m run
one bear complex 135/95 115/75 95/65
*Bear Complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
then partner up for reverse sled drags
each pair will need to complete 300m reverse sled drag- walk backwards
switch at the 50m(fence)
load is your choice- be able to complete 50m unbroken!
Strength
3 sets
A. DB floor press x 10-12 reps @20X1
B. wide grip strict pull ups x 6-10 reps
C. DB curls- start with hammer curl up then reverse curl down x 8 reps @2020
WOD
"Bear on the Run"
10:00 AMRAP
100m run
one bear complex 135/95 115/75 95/65
*Bear Complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
then partner up for reverse sled drags
each pair will need to complete 300m reverse sled drag- walk backwards
switch at the 50m(fence)
load is your choice- be able to complete 50m unbroken!
06.16.2023
WOD
"Strawberry Fields Forever"
Every 1:30 for 10 rounds
1-2-3-4-5-6-7-8-9-10
TTB
8 box jumps 24/20" after each set of TTB
max reps wall balls 20/14
Strength- accessories
2 sets
A. single arm DB bench press x 12/side
B. wide grip strict pull ups x 8
2 sets
A. single arm DB rows x 10/side @2111
B. DB reverse flys x 12- light load
2 sets
A. banded tricep extensions x 30
B. banded pull aparts x 30
WOD
"Strawberry Fields Forever"
Every 1:30 for 10 rounds
1-2-3-4-5-6-7-8-9-10
TTB
8 box jumps 24/20" after each set of TTB
max reps wall balls 20/14
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
07.08.2021 "Nancy"
WOD
Nancy
5 rounds for time
400m run
15 Overhead Squats 95/65
Warmup
3 sets
5 half kneeling bodyweight windmill
30 tall plank shoulder taps
10 beast to alternating leg through
30 second bent hollow hold with single leg extended (switch every 5 sec)
Strength
3 sets
A1. DB bench press@ 2020 x 8-10 reps
A2. DB pull over @ 2020x 8-10 https://youtu.be/owr5y-s6-Qk
3 Sets
B1. T-bar row @10X1 x 5.5.5 first set of 5 reps is the heaviest. Then unload for the next two sets of 5 reps https://youtu.be/-4DgImN_G7o
B2. Wide grip pull ups x 4-6
WOD
Nancy
5 rounds for time
400m run
15 Overhead Squats 95/65