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Lifting Ourselves and One Another

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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Wednesday, June 4, 2025

Pre-workout
Work for :45s/rest for 45s for 4 sets:

Handstand hold

 

4 rounds for time:
400/500-m row
10 shoulder-to-overheads (125/185 lb)

Coach’s notes:

Post notes for handstand holds and time to complete couplet to comments.

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Tuesday, June 3, 2025

Pre-workout
Every 2:00 for 5 sets:
1 power clean
1 front rack lunge, right leg
1 front rack lunge, left l

 

AMRAP 10:
10 alternating front-rack lunges (95/135 lb)
10 bar-facing burpees
10 chest-to-bar pull-ups

Coach’s notes:

Post load(s) for pre-workout and rounds and reps complete for AMRAP to comments.

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Monday, June 2, 2025

DIANE//BENCHMARK For time:
21-15-9
Deadlifts (155/225 lb)
Handstand push-ups

 

Post-workout
4 sets:
:20 hollow rocks
:10 rest

Coach’s notes:

Post time to complete benchmark couplet to comments.

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Sunday, June 1, 2025

 

Complete all sets in any order:

 

  1. AMRAP in 60s: 18”/24” jumps (two hands)
  2. AMRAP in one set: DB push press – 35#/50#/hand
  3. AMRAP in 60s: side shuffle @ 10 ft. (two hand touches over line each end)
  4. AMRAP in one set: kipping pull-ups
  5. Max distance in one set: D-ball/sand bag carry

Coach’s notes:

Post results and order complete to comments.

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Saturday, May 31, 2025

For time with a partner:
1,000-m run
50 Curtis-P complexes (55/75 lb)
800/1,000-m row
– One partner works at a time on the run, complexes, and row.
– Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes.

 

Post-workout
For FUN accumulate:

50 partner skips

Note: Yes, I mean one rope, two people.

Coach’s notes:

Post time to complete workout and skips accomplished for post-workout.

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Friday, May 30, 2025

For load:
3-3-3-3-3
Deadlift
– Start every rep with an open hand and a return under control (no dropping the bar).

 

Post-workout
Accumulate:

1:00 max weight single DB overhead hold/side

Coach’s notes:

Post load for all sets to comments.

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Thursday, May 29, 2025

 ELIZABETH//BENCHCHMARK 21-15-9 reps for time:
Cleans (95/135 lb)
Ring dips

Post-workout
EMOM 7:
3 box jumps
– Use a higher box than you would normally use.

Coach’s notes:

Post time to complete benchmark couplet and height used for box jumps to comments.

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Wednesday, May 28, 2025

For time:
500m-400m-300m-200m-100m
row/ski/shuttle
50-40-30-20-10
AbMat sit-ups
Double-unders

 

Post-workout
Accumulate:
30-50 GHD hip extensions or banded good mornings

Coach’s notes:

Post time to complete to comments.

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Tuesday, May 27, 2025

Every 5:00 for 5 rounds:
:30 single-KB goblet hold (53/70 lb)
15/20-cal bike
10 (OH) KB swings (53/70 lb)
– Score is the slowest round.

 

Post-workout
Accumulate:

100 KB front plank pull throughs – 50/side

Coach’s notes:

Post time round and total working time to comments.

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Monday, May 26, 2025

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Partition anyhow.
– Wear a weight vest if you have one (14/20 lb)

Coach’s notes:

Post time to complete to comments.

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