Category: WOD


May 26, 2023

By Matt Lamoureux,

Strength: Deadlift

EMOM8

1: 3 deadlifts @ 78% of heavy 1 on 5/4

2: 7 strict hspu

“Thrasher”

30/24 cal row

15 snatches (135/95)

100 double unders

30/24 cal row

15 thrusters

*10 min cap*

Run 1 mile w/ vest

Bonus Work

back squat 3×8 @ 58%

HS Walk practice

  Category: WOD
  Comments: None

May 25, 2023

By Matt Lamoureux,

Skill Work: toes to bar

EMOM4: 4-12 reps

rest 2:00 then max reps

Strength: Push Jerk

EMOM7

5 reps @ 67%

EMOM18

1: 7 strict pull ups

2: 7 burpee box jump overs (24/20)

3: 7 db thrusters (50/35)

  Category: WOD
  Comments: None

May 24, 2023

By Matt Lamoureux,

Strength: 3 rep max front squat

Accessory Work

Jog 25:00

Bonus Work

Bench Press 6×4 @ 70%

then 3 rounds

25 push ups

25 ghd sit ups

  Category: WOD
  Comments: None

May 23, 2023

By Matt Lamoureux,

Run

2x800m w/ 2:00 rest

3x400m w/ 1:30 rest

4x200m w/ 1:00 rest

“Wrist Watch”

AMRAP8

1-2-3-4…

strict pull ups

wall walks

  Category: WOD
  Comments: None

May 22, 2023

By Matt Lamoureux,

“Black and Blue”

5 rounds

10 power cleans (135/95)

10 burpees

*12 min cap*

Accessory Work

25-20-15-10-5

increasing weighted push ups

hollow rocks

Core Work

tabata mountain climbers

then max low plank hold

Bonus Work

4x500m row w/ 1:00 rest

EMOM4 2-5 RMU

rest 3:00 then max reps

  Category: WOD
  Comments: None

May 18, 2023

By Matt Lamoureux,

AMRAP40

1: 15 GHD sit ups

2 15 wall balls (20/14) (11’/10′)

3: 4 sandbag cleans

4: 15/11 cal ski

5: rest

  Category: WOD
  Comments: None

May 19, 2023

By Matt Lamoureux,

Run 1 mile vested

rest 5:00

Run 1 mile

“Strict Cindy”

10 rounds

5 strict pull ups

10 push ups

15 air squats

  Category: WOD
  Comments: None

May 17, 2023

By Matt Lamoureux,

Accessory Work

jog 25:00

“Fast Cash”

21-15-9

pull ups

single db devils press (35/20)

cal bike

*10 min cap*

  Category: WOD
  Comments: None

May 16, 2023

By Matt Lamoureux,

Strength: Pressing

5 strict press @75%

rest :10

max push press

rest 3:00

5 strict press @65%

rest :10 max push press

rest 3:00

5 strict press @55%

max push press

“Deathly Hollows”

10 rounds

10 burpee box jump overs (24/20)

10 hollow rocks

*17 min cap*

Core Work

tabata russian twists

then

3 rounds

:30 l sit

:30 side plank per side

rest 1:00

  Category: WOD
  Comments: None

May 15, 2023

By Matt Lamoureux,

Run 1.5 Miles

“Pot Kettle”

4 rounds

25/20 cal row

25 kb swings (53/35)

10 strict pull ups

rest :90

Bonus Work

Back Squat 5×5 @67.5%

Bench Press 5×5 @67.5%

  Category: WOD
  Comments: None