Workout of the Day
10/01/24
Strength/Skill:
1 Push Press + 1 Push Jerk @65-70% 1 RM Push Press
1 Push Press + 1 Push Jerk @70-75% 1 RM Push Press
1 Push Press + 1 Push Jerk @75-80% 1 RM Push Press
1 Push Press + 1 Push Jerk @80-85% 1 RM Push Press
*Rest as needed between sets.
Metcon:
3 Sets
3 Rounds
12 Wall Balls (30/20) (10/9ft)
6 Strict Pull Ups
3 Wall Walks
-rest 3 minute b/t sets
go to full workout
Strength/Skill:
1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
*Tempo is 5311 (5 seconds down, 3 second pause, 1 second up and 1 second pause before next rep)
**Rest as needed between sets.
Metcon:
2 Sets:
30/24 Calorie Row
30/24 Calorie Bike Erg
-rest 1:1-
2 Rounds
15/12 Calorie Row
15/12 Calorie Bike Erg
-rest 1:1-
3 Rounds
10/8 Calorie Row
10/8 Calorie Bike Erg
-rest 1:1 b/t sets-
go to full workout
9/30/24
go to full workout
9/27/24
Strength/Skill:
Warm up to 75% 1RM Clean and Jerk
-Then-
1 Clean and Jerk @75-80%1RM Clean and Jerk
1 Clean and Jerk @75-80%1RM Clean and Jerk
1 Clean and Jerk @75-80%1RM Clean and Jerk
1 Clean and Jerk @85-88% 1RM Clean and Jerk
1 Clean and Jerk @85-88% 1RM Clean and Jerk
1 Clean and Jerk @85-88% 1RM Clean and Jerk
1 Clean and Jerk @90-90+% 1RM Clean and Jerk
1 Clean and Jerk @90-90+% 1RM Clean and Jerk
1 Clean and Jerk @90-90+% 1RM Clean and Jerk
*Rest as needed between sets.
Metcon:
3 Sets
15-12-9
Calorie Echo
Hang Power Snatch (95/65)
Bar Facing Burpees
-rest 1:1 between set-
*Female Calories: 12-10-8
9/25/24
Strength/Skill:
7 Sets (1 set every 1:30)
1 Power Snatch @83-85% 1RM Power Snatch
*Go for perfect reps.
Metcon:
2 sets:
3 Rounds
7 Sandbag Cleans (100/70)
7 Sandbag Squats (100/70)
-straight into-
3 Rounds
15 GHD Sit Ups
45ft Handstand Walk
-straight into-
3 Rounds
7 Bar Muscle Ups
50ft Sandbag Carry (100/70)
-rest 5 minutes b/t sets-
go to full workout
9/24/24
Strength/Skill:
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @60-65% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @60-65% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @68-70% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @68-70% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @73-75% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @73-75% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @75-75+% 1RM Split Jerk
*Rest as needed between sets.
**3 second pause in catch of Split Jerk.
Metcon: 30m Cap!
50/40 Calorie Row
100ft Sled Push (145/100)
10 Wall Walks
-rest 3 minutes-
40/32 Calorie Row
100ft Sled Push (145/100)
8 Wall Walks
-rest 2 minute-
30/24 Calorie Row
100ft Sled Push (145/100)
6 Wall Walks
-rest 1 minute-
20/16 Calorie Row
100ft Sled Push (145/100)
4 Wall Walks
go to full workout
Strength/Skill:
30 Front Squats @75/55lb
20 Front Squats @115/85lb
10 Front Squats @155/105lb
*Rest 2 minutes between sets.
**Weight is what is prescribed for male/female.
then
Work up to a single at 85-88%
Metcon:
5 Sets
AMRAP 3 minutes
30/24 Calorie Echo Bike
Max Calorie Ski
-rest 3 minutes between sets-
go to full workout
9/23/24
go to full workout
9/21/24
Saturday Partner WOD!!
Teams of 2:
Buy-in: 50 x Power Cleans (185/115)
5 Rounds
- Partner A: 400m Run
- Partner B: 12 x Burpee Box Jump-overs
9/20/24
Strength/Skill:
5 Box Squats @73-78% 1 RM Back Squat + 5 HEAVY Goblet Squats
5 Box Squats @73-78% 1 RM Back Squat + 5 HEAVY Goblet Squats
5 Box Squats @73-78% 1 RM Back Squat + 5 HEAVY Goblet Squats
3 Box Squats @80-85% 1 RM Back Squat + 5 HEAVY Goblet Squats
3 Box Squats @80-85% 1 RM Back Squat + 5 HEAVY Goblet Squats
1 Box Squats @90-100% 1 RM Back Squat
1 Box Squats @90-100% 1 RM Back Squat
1 Box Squats @90-100+% 1 RM Back Squat
*Rest as needed between sets
**Box Squat to just below parallel.
Metcon:
“Event 9 Final”
For time:
21 Thrusters (95/65)
21 Chest to Bar Pull Ups
100-foot farmer carry (heavy)
18 Chest to Bar Pull Ups
18 Thrusters (95/65)
-Rest 2 minutes, then Event 10: Final-
15 Thrusters (135/95)
15 bar muscle ups
100-foot farmer carry (heavier)
12 Bar Muscle ups
12 Thrusters (135/95)
*Rx’d Sub for Yoke Carry: Barbell Back Rack Carry (same weight)
go to full workout
9/19/24
Cook’s Kitchen!
go to full workout
Strength/Skill:
5 Sets (1 set of 90 seconds)
1 “PERFECT” Clean @83-90% 1RM Clean
Metcon:
“Otis”
AMRAP 15 minutes
1-2-3-4-5-6-7-8-9-10…
Back Squat (1.5x bodyweight)
Shoulder Press (.75x bodyweight)
Deadlift (1.5x bodyweight)
*Start with 1 rep each. Increase each by 1 rep per round.
