workout of the day
11.01.2023
Strength
Super set 3 rounds
Single leg Landmine RDLs x 8/side @20X1. https://youtu.be/_FggCDeGW4E
Landmine Cossacks x 8/side @20X1. https://youtu.be/PnBI0wLBZIg
Bar muscle up drills
https://youtube.com/shorts/1i_9pKGdavk?feature=share
https://youtube.com/shorts/5Hfj7axkFNc?feature=share
https://youtube.com/shorts/6TcIiHXBAjc?feature=share
WOD
"Nothing is Fine, I'm torn"
EMOM 24:00
min 1- 13/10 cals bike
min 2- 5 deadlifts + 5 box jumps 225/155 185/125 155/105 24/20"
min 3- 3 bar muscle ups/C2B pull ups/ ring dips
Strength
Super set 3 rounds
Single leg Landmine RDLs x 8/side @20X1. https://youtu.be/_FggCDeGW4E
Landmine Cossacks x 8/side @20X1. https://youtu.be/PnBI0wLBZIg
Bar muscle up drills
https://youtube.com/shorts/1i_9pKGdavk?feature=share
https://youtube.com/shorts/5Hfj7axkFNc?feature=share
https://youtube.com/shorts/6TcIiHXBAjc?feature=share
WOD
"Nothing is Fine, I'm torn"
EMOM 24:00
min 1- 13/10 cals bike
min 2- 5 deadlifts + 5 box jumps 225/155 185/125 155/105 24/20"
min 3- 3 bar muscle ups/C2B pull ups/ ring dips
10.31.2023
WOD
"Hang Time"
7 rounds for time
14 cals row
7 hang power snatch 75/55 45/35
Strength- take 15:00
Snatch complex- build to a heavy complex for today
snatch + hang snatch + overhead squat
*compare to 10/19
WOD
"Hang Time"
7 rounds for time
14 cals row
7 hang power snatch 75/55 45/35
10.30.2023
WOD
"Earn the Points"
11:00 AMRAP
50 single DB box step ups 24/20" 50/35 35/20
50 wall balls 20/14
max reps hang squat cleans @ 80% of today's heavy
Strength
Every 2:00 for 8 sets
squat clean- build to a heavy single
set 1- 4 reps @ 50-55%
set 2- 3 reps @60-65%
set 3- 2 reps @70-75%
sets 4-8 -1 rep @ 80+%
WOD
"Earn the Points"
11:00 AMRAP
50 single DB box step ups 24/20" 50/35 35/20
50 wall balls 20/14
max reps hang squat cleans @ 80% of today's heavy
10.29.2023 Swim WOD
16:00 EMOM
min 1- 50 swim + deck out
min 2- 8 goblet squats + 5 sit ups
min 3- 10 second wall kick + swim to mid pool and back + deck out
min 4- 6 renegade rows - row right, row left, push up
16:00 EMOM
min 1- 50 swim + deck out
min 2- 8 goblet squats + 5 sit ups
min 3- 10 second wall kick + swim to mid pool and back + deck out
min 4- 6 renegade rows - row right, row left, push up
10.28.2023
WOD
"Invisible"
with a partner- you go, I go
40 rounds for time
3 burpee pull ups
2 power cleans 155/105 135/95 115/75
1 wall walk
Primer
6:00 EMOM
min 1- 3 power cleans- building load
min2- 5 inchworms + scap push up + cobra stretch
WOD
"Invisible"
with a partner- you go, I go
40 rounds for time
3 burpee pull ups
2 power cleans 155/105 135/95 115/75
1 wall walk
10.27.2023
WOD
"Barbell Love"
4 sets of
12 shoulder to overhead
6 front squats
3 clusters
Rest 1:00
115/85 95/65 75/55
Strength
A. Deadlifts
10 reps @ 55%
8 reps @ 65%
6 reps @ 70-75%
4 reps @ 78-82%
2 reps @ 85-88%
B. between sets of deadlifts, complete 20 feet of standing hand over hand sled pull
WOD
"Barbell Love"
4 sets of
12 shoulder to overhead
6 front squats
3 clusters
Rest 1:00
115/85 95/65 75/55
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