WOD
WORKOUT OF THE DAY
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] Tabata, alternating between:
Weighted Wall-sit
External rotation of the shoulder on the wall
Tuesday October 25, 2022
October 25, 2022 For time 2 rounds of: 5 Strict pull-ups 20 Kipping pull-ups 20 Push-ups 5 Strict T2B 20 Burpees 2 min rest Directly into: 21/15/9 Power snatch [...]
Monday October 24, 2022
October 24, 2022 [A] Deadlift (Resets) 4 x 5 (65% of your 1RM) Superset: 10/10 Single leg staggered deadlift (1 heavy KB) [B] 10min AMRAP 10 KB swings (24/16kg) [...]
Saturday October 22, 2022
October 22, 2022 Partner workout 4 Rounds of: 1000m Run (together) 20 Ring muscle ups/ 20 Bar muscle ups/ 40 Pull-ups 30 Overhead squats (50/30kg) 40 Hang power cleans [...]
Friday October 21, 2022
October 21, 2022 [A] Strict press Every 2 min for 10 min 3 Strict press (Build to a heavy 3) [B] 4 rounds of: 15 Thrusters (40/30kg) 20 Step-ups [...]
Thursday October 20, 2022
October 20, 2022 [A] 5 rounds of 1 Squat clean + 3 Front squats (Build to a heavy) Superset: 15/15 reps Banded hamstring curls 1 min plank (weighted if [...]
Wednesday October 19, 2022
October 19, 2022 10 min EMOM: 10 Wall balls (20/14lb) + 5 - 10 Burpees 2min rest 10 min EMOM: 5-10 Toes to bar + 50% Echo bike 2min [...]
Tuesday October 18, 2022
October 18, 2022 [A] Weighted Strict Pull-ups 2-2-2-2-2 Superset with: 15 Upper hand banded pull aparts 10 DB Pullovers (single DB)(Moderate-Heavy) [B] Double Tabata of: Hanging L-sit hold Echo [...]
Monday October 17, 2022
October 17, 2022 [A] GHD Back extension (hold) 4 x 30sec (weighted if possible) Superset with: Romanian deadlift 4x10 (moderate weight) 4 x 30sec GHD sit-up (hold) (weighted if [...]
Saturday October 15, 2022
October 15, 2022 Partner workout 30min AMRAP Buy in: 1600m Run Then: 10 Double DB Box step-ups 100m Double DB Farmer's Carry 22.5/15kg Run together. Share the work with [...]