Workout of the Day
04.25.24
DELOAD week 1 day 4
3 rounds (30-min)
- 30/25 cal row
- 20 box jumps (24/20)
- 10 devils press (50/35)
rest 3-min between rounds
mobility/accessory (15-min)
- 15 banded face pulls
- 10 single arm rb row
- 1-min couch stretch (each side)
- 1-min hamstring stretch w/rb (each side)
- 2-min pigeon pose (each side)
- 10 single arm row
- 15 banded face pulls
04.24.24
DELOAD week 1 day 3
- 3 x 6 : tempo front squat 3/2/1
- 3 x 3 : segmented clean pull
- pause & adjust in each position
- 1″ off floor
- below knee
- above knee
- mid thigh
- power position + pull
- pause & adjust in each position
- *keep weights light & focus on improving position”
5 rounds : e3mom
- 3 power cleans (155/105)
- 60 double unders
- 9 bar facing burpees
04.23.24
DELOAD week 1 day 2
back squat : 3 x 8 @ 60%
for time (30-min)
- 800m run
- 60 wall ball
- 800m run
- 40 wall ball
- 800m run
- 20 wall ball
- 800m run
04.22.24
DELOAD week 1 day 1
- 3 x 6 : behind neck push press + ohs
- 3 x 3 : pause OHS
*keep weights light & focus on improving position”
5 rounds : emom
- 14 alternating arm db snatch (50/35)
- 7 t2b + 7 burpees to target
- 200m run
- rest
04.21.24
- 15-min amrap
- 400m run
- 15 push ups
- 30 kb swings
- rest 5-min
- 15-min amrap
- 40/35 cal row or ski
- 15 ring row
- 30 air squats
04.20.24
2 rounds (35-min)
- 100 wall ball
- 50 burpee box jump overs (24/20)
- 800m run *together
WOD Archive
- April 2024
- March 2024
- February 2024
- January 2024
- December 2023
- November 2023
- October 2023
- September 2023
- August 2023
- July 2023
- June 2023
- May 2023
- April 2023
- March 2023
- February 2023
- January 2023
- December 2022
- November 2022
- October 2022
- September 2022
- August 2022
- July 2022
- June 2022
- May 2022
- April 2022
- March 2022
- February 2022
- January 2022