WOD
WORKOUT OF THE DAY
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 Farmer carry lunges, 22.5/15kg
Tuesday November 15, 2022
November 15, 2022 For time, 20 rounds of: 1 Deadlift, 140/100kg 2 Strict pull-ups 3 Strict Ring dips 4 Strict HSPU 5 Burpees over the bar [...]
Monday November 14, 2022
November 14, 2022 [A] Power Snatch 3-3-3-3-3 (80% of your 1 RM) Superset: 20 Banded face pulls 20 Underhand pull apart 2min rest between rounds [B] Tabata, alternating between: [...]
Saturday November 12, 2022
November 12, 2022 'Partner workout 3 rounds of: 2km Row 4km Bike/C2 Bike 200 Double unders Share with your partner as needed Every time you swap with your partner [...]
Friday November 11, 2022
November 11, 2022 [A] Weighted Pull-ups 3-3-3-3 Superset with: Weighted Ring dips 3-3-3-3 Superset with: Shoulder complex on the bench 10-10-10-10 [B] 3 rounds for time of: 400m Run [...]
Thursday November 10, 2022
November 10, 2022 [A] Front Squat 3-3-3-3-3 (80% of 1RM) Superset with: 5/5 DB Bulgarian Split Squats 1min Weighted Plank [B] Tabata 90/90 degrees hip seated holds (internal) 1 [...]
Wednesday November 9, 2022
November 9, 2022 12min AMRAP: 5 Power Snatch, 40/30kg 10 Box jumps, 24/20" 2 min rest 10min EMOM 8 Thrusters, 40/30kg + 10-15 Sit-ups
Tuesday November 8, 2022
November 8, 2022 For Time: 100 - 80 - 60 - 40 - 20 Double Unders 50 - 40 - 30 - 20 - 10 Air Squats [...]
Monday November 7, 2022
November 7, 2022 [A] Squat clean 3-3-3-3-3 80% of your 1 RM Superset with: 12/12 Banded knee raises (On the ground) 15/15 Banded Hamstring curls 2min rest between sets [...]
Saturday November 5, 2022
November 5, 2022 Partner workout 50/40/30/20/10 Cal Echo Bike or row Double DB Front rack lunges, 22.5kg/15kg Box jumps, 24/20" Share reps with your partner as needed [...]