Workout of the Day

7/23/24

WOD: Wednesday

Strength/Skill:

5 Wide Grip Bench Press @ 70-75% 1RM Bench Press + 14 Dumbbell Single Arm Bench Press @ 7/10 RPE (7 each side)
5 Wide Grip Bench Press @ 70-75% 1RM Bench Press + 14 Dumbbell Single Arm Bench Press @ 7/10 RPE (7 each side)
5 Wide Grip Bench Press @ 70-75% 1RM Bench Press + 14 Dumbbell Single Arm Bench Press @ 7/10 RPE (7 each side)
*2 Min rest between sets.

Metcon:

10-20-30-40
Unbroken Kettlebell Swings (53/35)
40-30-20-10
Toes to Bar
*200m Run after each round

go to full workout

Strength/Skill:

1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 60-63% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 63-65% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 65-68% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 68-70% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 70-73+% 1RM Power Clean

Metcon:

Row
3 sets:
90 seconds fast
90 second recovery pace
-straight into-
6 sets
60 seconds faster
60 second recovery pace
-straight into-
12 sets
30 seconds fastest
30 second recovery pace

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7/23/24

WOD: Tuesday

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7/22/24

WOD: Monday

Strength/Skill:

1 x 3 position Pause Back Squat @ 65-70%
1 x 3 position Pause Back Squat @ 70-75%
1 x 3 position Pause Back Squat @ 75-80%
1 x 3 position Pause Back Squat @ 75-80%
1 x 3 position Pause Back Squat @ 75-80+%

Metcon:

3 sets:
2 Rounds
10 Deadlifts (225/155)
10 Calorie Bike Erg
10 Burpee Box Jump Overs (24/20)
10 Calorie Bike Erg
-rest 1:1 b/t sets-

7/20/24

WOD: Saturday

Saturday Partner WOD!

Teams of 2: 3 Rounds (1m on/1m off)

  • Row Cals
  • DB Snatch
  • Bike Cals
  • A-Squats

Partners alternate (A works, while B rests) until each has completed 1m of each movement 3 times. 24m total.

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7/19/24

WOD: Friday

Strength/Skill:

1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean + 1 Push Jerk @ 62-65% 1 RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean + 1 Push Jerk @ 65-70% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean + 1 Push Jerk @ 70-73% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean + 1 Push Jerk @ 73-75% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean + 1 Push Jerk @ 75-75+% 1RM Power Clean

Metcon:

5 Sets (New set every 5 minutes)
AMRAP 3 Minutes
15 Strict Chin Ups
15 Dumbbell Bench (2×70/50)
*Max Calorie Ski (OR Row) in Remaining Time
-rest 2 minutes b/t sets-

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Cook’s Kitchen!

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7/18/24

WOD: Thursday

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7/17/24

WOD: Wednesday

Strength/Skill:

3 Tempo Front Squat + 1 Front Squat @ 60-63% 1RM Front Squat
3 Tempo Front Squat + 1 Front Squat @ 60-63% 1RM Front Squat
3 Tempo Front Squat + 1 Front Squat @ 65-65+% 1RM Front Squat
3 Tempo Front Squat + 1 Front Squat @ 65-65+% 1RM Front Squat
3 Tempo Front Squat + 1 Front Squat @ 65-65+% 1RM Front Squat

*Tempo is 3 seconds down with a 2 second pause at the bottom of the rep.

Metcon:

5 Sets
15 Double Dumbbell Deadlifts (2×70/50)
100ft Farmer Carry (2×70/50)
10 Double Dumbbell Step Back Lunges (2×70/50)
100ft Farmer Carry (2×70/50)
-rest 1:1 between sets-

7/16/24

WOD: Tuesday

Strength/Skill:

10 Dumbbell Seated Strict Press @7/10 RPE + 20 Barbell Speed Strict Press (light and fast)
10 Dumbbell Seated Strict Press @7.5/10 RPE + 20 Barbell Speed Strict Press (light and fast)
7 Dumbbell Seated Strict Press @8/10 RPE + 20 Barbell Speed Strict Press (light and fast)
7 Dumbbell Seated Strict Press @8.5/10 RPE + 20 Barbell Speed Strict Press (light and fast)

Metcon:

150/120 Calorie Echo Bike
*Every 3 minutes, including 0:00 perform:
15 GHD Sit Ups
12 Box Jumps (24/20)
9 Strict Handstand Push Ups

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7/15/24

WOD: Monday

Strength/Skill:

1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 60-65% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 60-65% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch

Metcon: 25m Cap Total

For time: 5m Cap
30 Front Squats (155/105)
30 Bar Facing Burpees
30 Chest to Bar Pull ups
-rest 1:1-
3 Rounds – 5m Cap
10 Front Squats (155/105)
10 Bar Facing Burpees
10 Chest to Bar Pull Ups
-rest 1:1-
6 Rounds – 5m Cap
5 Front Squats (155/105)
5 Bar Facing Burpees
5 Chest to Bar Pull Ups

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Strength/Skill:

Superset for 4-5 Sets
5 Clean Pull @ 90-95% 1 RM Clean
10 Tempo Romanian Deadlift (5 seconds down, 5 seconds up) @ 6/10 RPE
*Rest 2 minutes between sets .

*Score is Clean Pull weight.

Metcon:

1-2-3-4-5-6-7-8-9-10
Unbroken Strict Pull Up
1-2-3-4-5-6-7-8-9-10
Unbroken Strict Ring (OR Bar) Dips
*Rest as needed in between sets.
**Penalty for breaking: 10 burpee to bar

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7/11/24

WOD: Friday