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WP Daily Workout
Katie will be running the Boston Marathon today- a HUGE accomplishment and milestone. It’s a total of 26.2 miles, starting in Hopkinton and ending in downtown Boston on Boylston St. The metcon today is a chipper with 26.2 reps of each movement, ending with KM’s fav, burpees. Question: How do you do 26.2 reps? Answer: […]
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Warm-up: 200m Run then 3rds of: 10 Glute Bridge 10 Deadbug 10 Banded Cossack Squats Strength: Back Squat 3×10 @65-70% Workout of the Day 30 Toes to Bar 30 Alternating Dumbbell Snatch (50/35) 30 Alternating Pistols 30 KBS (50/35)
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Mobility: 10min Athlete Choice Midline/Stability: 3 sets Palloff Press x 10 each Side Plank x 45sec each Heavy KB Farmer’s Carry Wolf Raises x 10 each (14/10) Workout of the Day Every 3min x 18min 400m Run
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Warm-up: 200m Run then 2rds of: 10 Med Ball Clean 10 Bird Dog 30sec Hollow Hold Strength: 4 sets 1a) Front Squat x 3 @4011 70-75% 1b) Strict Wide Grip Pull-up x 6-8 Workout of the Day EMOM x 9 1) 5 Hang Power Snatch + 15 Double-unders 2) 15 Unbroken Wall Ball (20/14) 3) […]
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Warm-up: 200m Run then 3rds of: 6 Single Arm OH DB Walking Lunge 6 Good Mornings 6 Strict T2B @2111 Strength: Deadlift 3×10 @65-70% Workout of the Day 2 person Team Team members will alternate tasks, with only one working at a time. Partner A rows, Partner B does BBJO, Partner A does DB Power […]
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Warm-up: 200m Run 2rds of: 10 Ring Row 5 Muscle Clean 5 Front Squat Oly: EMOM x 10 Power Clean + Hang Squat Clean Workout of the Day Fran 21-15-9 Thrusters Pull-ups (95/65) 8min TIME CAP Strength: Strict Press 3×10 @65-70%
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Barbell Warm-up for Jerk Strength: Every 2min x 12min 2 Front Squat + Jerk “DT” 5rds 12 Deadlift 9 Hang Power Clean 6 Push Jerk In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is […]
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Mobility: Shoulders Skill: Muscle-ups Progressions, skills and drills. Workout of the Day Option 1) 20min Stroke Rate Row Option 2) Skills Options 3) 2 person team 60sec Heavy KB Farmer’s Hold w/ partner in hollow hold (switch) 60sec Weighted Plank Hold w/ partner in bottom of active squat hold (switch) 600m Row 60 Russian Twists […]
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Barbell Warm-up Every 90sec x 8 sets Snatch Balance + Overhead Squat “Jenny” 20min AMRAP 20 Overhead Squats (45/35) 20 Back Squats 400m Run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old […]
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Warm-up: 200m Run then 3rds of: 8 Donkey Kicks 8 Paloff Press + 20sec Hold (each side) Bottoms Up KB Walk Strength: Bench Press 5 x 5 Workout of the Day 3-4 person team For total Time. 3rds each 12/8 Cal Row + 6 Toes to Bar 3rds each 12/8 Cal Bike + 6 Burpee […]
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