workout of the day
05.02.2024
WOD
"Coffee Break"
For Time
partition how you like
deadlifts x 50 reps 225/155 185/125 155/105
box jumps x 30 reps 24/20"
wall walks x 10 reps
Strength
12:00 EMOM
each minute work for 30 seconds
on the landmines, complete reps on one side only by round. You will have two rounds per side
min 1- sled push- add two plates
min 2- landmine clean and press. https://www.youtube.com/watch?v=bZRXZZXOEdQ
min 3- landmine rows. https://www.youtube.com/watch?v=e-c4gMcqdyw
WOD
"Coffee Break"
For Time
partition how you like
deadlifts x 50 reps 225/155 185/125 155/105
box jumps x 30 reps 24/20"
wall walks x 10 reps
05.01.2024
WOD
"Mid-line Attack"
2 rounds
20-15-5
thrusters 95/65 75/55 45/35
TTB or hanging knee raises
rest 3:00
Strength
Strict Press
Every 75 seconds x 4 sets
2 reps start at 65% and build
then...
Every 90 seconds x 6 sets
2 reps power clean starting at 65% and build
WOD
"Mid-line Attack"
2 rounds
20-15-5
thrusters 95/65 75/55 45/35
TTB or hanging knee raises
rest 3:00
04.30.2024
WOD
"All Mixed Up"
AMRAP 5:
2-4-6-8-10...
- DB Bench Press 50/35#
*5/4 Cal Row After Each Set
REST 2 MIN
AMRAP 5:
2-4-6-8-10...
- DB Box Step Up 50/35# (reps / side)
*5 Burpees After Each Set
REST 2 MIN
AMRAP 5:
2-4-6-8-10...
- Strict Pull Ups
*5/3 Cal Bike After Each Set
Strength
Pause Front Squats
4 sets of 2 reps @ 75%
pause for 3 seconds at the bottom
WOD
"All Mixed Up"
AMRAP 5:
2-4-6-8-10...
- DB Bench Press 50/35#
*5/4 Cal Row After Each Set
REST 2 MIN
AMRAP 5:
2-4-6-8-10...
- DB Box Step Up 50/35# (reps / side)
*5 Burpees After Each Set
REST 2 MIN
AMRAP 5:
2-4-6-8-10...
- Strict Pull Ups
*5/3 Cal Bike After Each Set
04.29.2024
WOD
"Slayer"
2 rounds
14 HSPU
14 DB hang power cleans 50/35
75 DUs
immediately into...
2 rounds
7 HSPU
7 DB S2OH 50/35
50 DUs
Strength
Deadlifts
5 sets of 2 reps @ 70%
training max
Accessories
3 sets
A. Split leg loaded rotations x 10/side
All Posts • Instagram (3rd video)
B. bird dog rows x 8-10/side @20X0
WOD
"Slayer"
2 rounds
14 HSPU
14 DB hang power cleans 50/35
75 DUs
immediately into...
2 rounds
7 HSPU
7 DB S2OH 50/35
50 DUs
04.27.2024
WOD
"Ringer"
with a partner- one work, one rest except for the run
20:00 AMRAP
400m run-together
4 ring muscle ups/bar muscle ups/C2B pull ups or strict pull ups
20 alternating DB snatch 50/35 35/20
10 DB box step ups 24/20" single DB 50/35 35/20
*split reps however*
WOD
"Ringer"
with a partner- one work, one rest except for the run
20:00 AMRAP
400m run-together
4 ring muscle ups/bar muscle ups/C2B pull ups or strict pull ups
20 alternating DB snatch 50/35 35/20
10 DB box step ups 24/20" single DB 50/35 35/20
*split reps however*
04.26.2024
WOD
"3 Doors Down"
For Time
3-6-9-12-15
power cleans 115/85 95/65 75/55
bike cals
power jerks 115/85 95/65 75/55
row cals
Strength
10:00 AMRAP for quality
Sled pull x 50m- pylon and back
clean and jerk x 3 reps - build load starting from 55%
WOD
"3 Doors Down"
For Time
3-6-9-12-15
power cleans 115/85 95/65 75/55
bike cals
power jerks 115/85 95/65 75/55
row cals
04.25.2024
WOD
"Hit Me Baby One More Time"
2 rounds for time
50 air squats
40 hand release push ups or incline on a box
30 burpees to a target
20 ring rows
10 box jumps 30/24
time cap 22:00
Strength
6 sets
1 strict press + 1 push press + 1 jerk
build load with good form
WOD
"Hit Me Baby One More Time"
2 rounds for time
50 air squats
40 hand release push ups or incline on a box
30 burpees to a target
20 ring rows
10 box jumps 30/24
time cap 22:00