Category

WP Daily Workout
Warm-up: 200m Run then 2rds of: 10 Deadbug 10 Bird Dog 10 OH Plate Step-up Skill/Midline: EMOM x 12 1) Strict Pull-up x 6-8 2) Single Leg KB RDL x 5-8 each leg 3) L-sit or Hollow Hold x 30-45sec Workout of the Day 3rds for time 600m Run 15 Deadlift Rx 185/135 Rx+ 225/155...
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Warm-up: 200m Run then 3rds of: 10 Banded Lunge Glute Activation (each) 45sec Handstand Hold Strength: Back Squat 8 x 65/70/80/85% Workout of the Day EMOM x 15 1) Row for cal 10/8 Rx+ 12/10 2) Thruster x 10 (95/65) 3) Burpee to 6” Target x 8 (Rx+ HSPU x 8)
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Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells Women use 35-lb....
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Mobility: Shoulders/T-spine Skill: Choice of T2B, DU, HS Walks Take this lightly if you plan on hitting 17.2 tomorrow! 4-5rds 400m Run/Row 10 V-ups 10 Hollow Rock 10 Push-up 10 Air Squat
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Barbell Warm-up Every 90sec x 8 sets Hang Snatch + Snatch + OHS Workout of the Day 40 Cal Row 40 Wall Ball (20/14) 40 C2B 40 OHS (45/35) 40 Russian KBS (70/53)
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Barbell Warm-up Every 90sec x 8 sets Hang Power Clean + Power Clean + Jerk Workout of the Day 4 sets Against a 3min clock, 400m Run 12 Push Press (95/65) ME DU in remaining time Rest 1min
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Warm-up: 200m Run then 3rds of: 10 Banded Lunge Glute Activation 5 1 ¼ Front Squat (45/35) Strength: Back Squat 10×60, 8×65, 6×70, 6×75, 6×80% Workout of the Day 21-15-9 T2B Front Squat Rx 115/75 Rx + 135/95 Finish: 3 sets 20 Hollow Rock 8-10 Strict Pull/Chin/Ring-pull-up
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It’s go time! You are all very prepared for this workout! 17.1 For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M 50-lb. dumbbell / 24-in. box F 35-lb. dumbbell / 20-in....
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Mobility: Shoulders Skill/Midline: EMOM x 12 1) 30-40 DU 2) 30-45sec L-sit 3) 30-45sec OH Bamboo Hold Workout of the Day Option 1- 1000m Row 1000m Run 20 Russian KBS (light) 20 V-up or Leg Raises 750m Row 750m Run 20 Russian KBS (light) 20 V-up or Leg Raises 500m Row 500m Run 20 Russian...
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Warm-up: 200m Run then 3rds of: 5 RDL (45/35) 5 Strict Press 5 Thruster Strength EMOM x 10 1) Deadlift x 6-8 @65% 2) HSPU x 6-8 Workout of the Day EMOM x 16 1) Alternating DB Snatch x 14 (50/35) 2) Rope Climb x 2-3 3) Wall Ball x 15 (20/14) 4) Box Jump...
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