WOD
WORKOUT OF THE DAY
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 (On the floor with the red band)
15/15 reps banded Crab walk
[B] Alternating double Tabata:
Side plank (R)
Side plank (L)
Friday November 4, 2022
November 4, 2022 [A] 14min EMOM, alternating between: 5-10 Strict pull-ups 10 Seated DB strict press [B] 4 rounds of 5 min AMRAP: 400m run 20 Toes to Bar [...]
Thursday November 3, 2022
November 3, 2022 [A] Tempo Back Squats (31x1) 3-3-3-3-3 @ 80% of 1RM Superset: 5 Hamstring walk-out 12/12 Banded knee raises (On the ground) [B] Tabata Echo bike/ C2 [...]
Wednesday November 2, 2022
November 2, 2022 For time: 20 reps of the complex 4 Deadlift 4 Hang power cleans 4 Shoulder to overhead 40/30kg Every time you break between sets, Run 200m [...]
Tuesday November 1, 2022
November 1, 2022 BASELINE (Retest) 30min EMOM, alternating between: 12/9 cal Echo bike 12/9 cal Row 15 Burpees
Monday October 31, 2022
October 31, 2022 [A] Power Snatch 4-4-4-4-4 3 sec hold every catch 2 min rest between sets Work with the 75% of your 1 RM [B] 8min EMOM, alternating [...]
Saturday October 29, 2022
October 29, 2022 Partner workout 30 min AMRAP 60 Thrusters (40/30kg) While the other partner holds 1 DB overhead (22.5/15kg) Into: 80 Deadlifts (80/60kg) While the other partner holds [...]
Friday October 28, 2022
October 28, 2022 [A] Strict HSPU 4 rounds for quality: 3 Deficit HSPU 15 Banded face-pulls [B] 4 rounds of 4 min AMRAP 20/17cal row/bike/ski 15 Toes to bar [...]
Thursday October 27, 2022
October 27, 2022 [A] DB Bulgarian Split squats 4 x 8/8 (Heavy) Superset: 10/10 Banded hip abductors 1 min Wall Sit [B] 12 min AMRAP 7 Power cleans (60/40kg) [...]
Wednesday October 26, 2022
October 26, 2022 Every 2 min for 40min x2cal Bike x2cal Row 25-30 KB swings, 24/16kg 25-30 Box jumps, 24/20"