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Workout of the Day

Regardless of skill or ability, everyone does the same WOD.
Some may do more reps, some may scale or substitute, but we all do it together.


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Monday, July 15, 2024

ISABEL//BENCHMARK For time:
30 power snatches (95/135 lb)

 

Post-workout
On an 8:00 clock:
Build to a heavy 1-rep snatch
– Power or squat.

Coach’s notes:

Post time to complete Isabel and loads for 1-rep snatch to comments.

WOD Leaderboard
No Comments

Sunday, July 14, 2024

Every 4:00 minutes for 5 rounds:
400-m run
2 legless rope climbs
– Rest remaining time.

Coach’s notes:

Post time to complete each set to comments.

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No Comments

Saturday, July 13, 2024

3 rounds for time with a partner:
30 shoulder-to-overheads (95/135 lb)
60 walking lunges
90 double-unders

Then 90 cal on erg of choice.
– Partners trade off as needed with one partner working at a time.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
No Comments

Friday, July 12, 2024

AMRAP 9:
12 sumo deadlift high pulls (65/95 lb)
6 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.

 

Post workout
On a 8:00 clock:
6-10 attempts at a max-distance broad jump

Coach’s notes:

Post rounds and reps complete for AMRAP and best distance for long jump to comments.

WOD Leaderboard
Comments: 1

Thursday, July 11, 2024

Pre-workout
EMOM 6:
3 hang power cleans
– Build to a heavy 3-rep for the day.

 

3 rounds for time:
30 hang power cleans (75/115 lb)
30 bar-facing burpees

Coach’s notes:

Post loads for EMOM and time to complete couplet to comments.

WOD Leaderboard
Comments: 1

Wednesday, July 10, 2024

MARY//BENCHMARK AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 1

Tuesday, July 9, 2024

For load:
5-5-5-5-5
Back squat

Coach’s notes:

Post load for all sets to comments.

WOD Leaderboard
Comments: 2

Monday, July 7, 2024

6 rounds for time of:
10 DB burpee deadlifts (35/50 lb)
10 box jumps (24/30 in)

 

Post-workout:
Accumulate:
10-15 Turkish get-ups/arm
– Use a single dumbbell.

Coach’s notes:

Post time to complete couplet to comments.

WOD Leaderboard
Comments: 1

Sunday, July 7, 2024

Pre-workout:
On a 10:00 clock:

Practice bar muscle-ups, pull-overs.

 

AMRAP 15:
20-cal row
15 double-DB push presses (35/50 lb)
10 toes-to-bars

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
No Comments

Saturday, July 6, 2024

Pre-workout:
On a 10:00 clock:
Build to a heavy 1 squat clean + 2 front squats

 

In partners complete 4 rounds for time:
Run 400 m – together, then
Partner 1 – 100 double-unders, while

Partner 2 – 10 front squats (155/225 lb)

Then switch before starting run again.

Coach’s notes:

Post load for complex and time to complete to comments.

WOD Leaderboard
No Comments