WOD
WORKOUT OF THE DAY
Saturday November 26, 2022
November 26, 2022
Partner workout
10 min to build to:
3 Heavy power snatch
2 min rest
20 min AMRAP:
60 Power snatches, 70/45kg
Every 2 min from 0:00, perform 8 reverse Burpees.
In the remaining time, ME Rower cals
(*no more reverse burpees once snatches are completed)
Friday November 25, 2022
November 25, 2022 [A] Weighted Pull-ups 4-4-4-4-4 (3 sec hold at the top) Superset with: Strict Toes to bar 4-4-4-4-4 [B] 12 min AMRAP: 5 Burpee pull-ups 10 DB [...]
Thursday November 24, 2022
November 24, 2022 [A] Back squat 8-8-8-8 (1sec hold at the bottom of the squat) (60% of your 1RM of Clean & Jerk) Superset: 15/15 reps Banded knee raises [...]
Wednesday November 23, 2022
November 23, 2022 [A] 24 min EMOM, alternating between: x 1 + 2 cals Echo bike x 1 + 2 cals Row 50 sec Plank 150m Run (recovery) [B] [...]
Tuesday November 22, 2022
November 22, 2022 16min AMRAP 5 Clean and Jerks, 80/50kg 10 Box Jumps, 24/20" 15 Pull-ups 20 Push-ups 2 min rest 12min EMOM, alternating between: 15-20 Toes to bar [...]
Monday November 21, 2022
November 21, 2022 [A] Deadlift 5-5-3-3-1-1 (Resets) [B] 10 min AMRAP 20 KB Swings, 24/16kg 50 Double unders
Saturday November 19, 2022
November 19, 2022 Partner workout 5 Rounds of: 20 Power cleans, 60/40kg 30 Toes to bar 400m Row/1000m Bike 50 Air squats (Synchro)
Friday November 18, 2022
November 18, 2022 [A] Back Rack Thrusters 3-3-3-3 (75% of your 1RM of Clean & Jerk) Superset: 7/7 DB Bulgarian Split squats 15 Glute Bridge (with a WB between [...]
Thursday November 17, 2022
November 17, 2022 [A] Weighted Chin-ups 3-3-3-3-3 Superset: Max banded strict C2B pull-ups/ Pull-ups 15 DB Pull-overs [B] Tabata, alternating between: High elbows ring rows Push-ups [...]
Wednesday November 16, 2022
November 16, 2022 Every 2 min for 40min: x 2 Echo bike x 2 Row 35-40 Wall balls, 9/6kg 100-120 Double unders