workout of the day
05.04.2024
WOD
"Trifecta"
Team of 3- one work, two rest
35:00 time cap
60 power snatch + 50 box jump overs
60 clean & jerk + 50 box jump overs
45 power snatch + 50 box jump overs
45 clean & jerk + 50 box jump overs
30 power snatch + 50 box jump overs
30 clean and jerk + 50 box jump overs
60s= 95/65
45s= 115/85
30s= 135/95
box= 24/20"
WOD
"Trifecta"
Team of 3- one work, two rest
35:00 time cap
60 power snatch + 50 box jump overs
60 clean & jerk + 50 box jump overs
45 power snatch + 50 box jump overs
45 clean & jerk + 50 box jump overs
30 power snatch + 50 box jump overs
30 clean and jerk + 50 box jump overs
60s= 95/65
45s= 115/85
30s= 135/95
box= 24/20"
05.03.2024
WOD
Long Conditioning
3 sets
6:00 AMRAP 2:00 rest
300 feet shuttle run
35/28 cals bike
300 feet shuttle run
max cals row or ski
*one group starts at 0:00 and the other 4:00
Strength
skill transfer
3 sets of 2 reps snatch grip push press- empty barbell
snatch balance
5 sets of 1 rep building weight from last week
WOD
Long Conditioning
3 sets
6:00 AMRAP 2:00 rest
300 feet shuttle run
35/28 cals bike
300 feet shuttle run
max cals row or ski
*one group starts at 0:00 and the other 4:00
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*