Workout of the Day

8/27/24

WOD: Tuesday

Strength/Skill:

5 Push Press @68-70% 1 RM Push Press
5 Push Press @68-70% 1 RM Push Press
5 Push Press @68-70% 1 RM Push Press
5 Push Press @68-70% 1 RM Push Press
5 Push Press @68-70% 1 RM Push Press
*Rest as needed between sets.

Metcon:

EMOM 16 Minutes
Minute 1: 200m Run
Minute 2: 500/400m Bike Erg
Minute 3: 30 seconds of Burpee Bar Muscle Ups (OR Burpee Strict Pull Ups)
Minute 4: Rest

go to full workout

Strength/Skill:

8-10 Sets
1 Front Squat @70-80% 1RM Front Squat
*Rest as needed between sets.
**Deload so focus on perfect technique.

Metcon:

4 sets:
AMRAP 3 minutes
15/12 Calorie Row
45 Double Unders
15 Wall balls (20/14)
-rest 90 seconds b/t sets-

go to full workout

8/26/24

WOD: Monday

go to full workout

8/24/24

WOD: Saturday

Saturday Partner WOD!!!

Teams of 2: 4 Rounds

  • 400m Run (together)
  • 6 x Wall Walks
  • 16 x Deadlift (255/165)
  • 24 x T2B
  • 30 x Box Jump-overs

Run together. Split the rest of the reps however.

8/23/24

WOD: Friday

Strength/Skill:

  • 5x 2 x Clean 1 x Jerk

Metcon:

3 rounds:
15/12 Calorie Assault Bike
12 Deadlifts (185/125)
9 Box Jump Overs (24/20)

-rest 3 minutes-

For time:
27 Box Jump Overs (24/20)
36 Deadlifts (185/125)
45/36 Calorie Assault Bike

go to full workout

8/22/24

WOD: Thursday

Cook’s Kitchen!

go to full workout

Strength/Skill:

10 Minutes (every minute on the minute)
Min 1: 1 Bench Press @60-65% 1RM Bench Press
Min 2: 1 Bench Press
Min 3: 1 Bench Press
Min 4: 1 Bench Press
Min 5: 1 Bench Press
Min 6: 1 Bench Press
Min 7: 1 Bench Press
Min 8: 1 Bench Press
Min 9: 1 Bench Press
Min 10: 1 Bench Press

*Start around 60-65% and build to a heavy single for the day.

Metcon:

3 Rounds
10 Sandbag Cleans (100/70)
100ft Sandbag Bearhug Carry (100/70)
-rest 90 seconds-
3 Rounds
1000m Bike Erg
500m Ski
-rest 90 seconds-
3 Rounds
25 Toes to bar
50ft Handstand Walk

go to full workout

8/21/24

WOD: Wednesday

go to full workout

8/20/24

WOD: Tuesday

Strength/Skill:

1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @63-65% 1 RM Power Clean
1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @65-68% 1 RM Power Clean
1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @70-73% 1 RM Power Clean
1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @75-78% 1 RM Power Clean

Metcon:

5 Rounds
20 GHD Sit Ups
10 Strict Handstand Push Ups (OR 7 Wall Facing Strict Handstand Push Ups)

8/19/24

WOD: Monday

Strength/Skill:

10 Minutes (Every minute on the minute)
Min 1: 1 Back Squat @ 60-65% 1RM Back Squat
Min 2: 1 Back Squat
Min 3: 1 Back Squat
Min 4: 1 Back Squat
Min 5: 1 Back Squat
Min 6: 1 Back Squat
Min 7: 1 Back Squat
Min 8: 1 Back Squat
Min 9: 1 Back Squat
Min 10: 1 Back Squat

*Start at 60-65% 1RM Back Squat and build to a heavy single for the day

Metcon:

8 sets: (1 set every 3 minutes)
7 Hang Power Cleans (115/80)
6 Front Squats (115/80)
5 Shoulder to Overhead (115/80)
24 Double Unders

go to full workout

8/17/24

WOD: Saturday

Saturday Partner WOD!!

Teams of 2: 10 Rounds

  • 200m Run (together)

then 1 round each:

  • 8 x DB Snatch
  • 8 x Burpee Box Jump-overs

go to full workout

Strength/Skill:

10 Barbell Back Rack Step Ups @8-9/10 RPE (5 each side) + :50 Sec Sandbag Single Leg Quarter Squat Hold 7-7.5/10 RPE (:25 Sec each side)
10 Barbell Back Rack Step Ups @8-9/10 RPE (5 each side) + :50 Sec Sandbag Single Leg Quarter Squat Hold 7-7.5/10 RPE (:25 Sec each side)
10 Barbell Back Rack Step Ups @8-9/10 RPE (5 each side) + :50 Sec Sandbag Single Leg Quarter Squat Hold 7-7.5/10 RPE (:25 Sec each side)
10 Barbell Back Rack Step Ups @8-9/10 RPE (5 each side) + :50 Sec Sandbag Single Leg Quarter Squat Hold 7-7.5/10 RPE (:25 Sec each side)

Metcon:

Individual version:
50/40 Calorie Ski
-into-
5 sets
15 Dumbbell Bench Press (2×50/35)
15 Dumbbell Bent Over Rows (2×50/35)
-rest 1:1 between sets-
-into-
50/40 Calorie Ski

go to full workout

8/16/24

WOD: Friday