Workout of the Day
8/28/24
Strength/Skill:
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
*Rest as needed between sets.
Metcon:
3-6-9-12-15-18-21
Kettlebell Swings (53/35)
Box Jump Overs (24/20)
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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
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8/27/24
go to full workout
8/26/24
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-
8/24/24
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.
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8/23/24
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
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Cook’s Kitchen!
go to full workout
8/22/24
go to full workout
8/21/24
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
8/20/24
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)
go to full workout
8/19/24
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
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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
