Workout of the Day
6/26/24
Cook’s Kitchen
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Strength/Skill:
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 60-63% 1RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 65-68% 1RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 70-73% 1RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 75-78% 1RM Snatch
Metcon:
Row 400m
50ft Handstand Walk
Row 600m
75ft Handstand Walk
Row 800m
50ft Handstand Walk
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6/25/24
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6/24/24
Strength/Skill:
3 Sets:
20 Single Arm Alternating Dumbbell Bench Press (keep both arms overhead and then press one arm at a time) + 5 Dumbbell Bench Press (HEAVY. Switch to Heavier Dumbbells)
-Rest 60 seconds-
50ft Kettlebell Farmer Carry + 10 Alternating Single Arm Kettlebell Row + 50ft Kettlebell Farmer Carry + 10 Alternating Single Arm Kettlebell Row + 100ft Kettlebell Farmer Carry (do not put the kettlebells down!)
-Rest 2 minutes-
Metcon:
5 Rounds
800m Run
10 Clean and Jerks (155/105)
6/24/24
Strength/Skill:
:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 60% 1RM Front Squat
:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 65% 1RM Front Squat
:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 70% 1RM Front Squat
:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 75% 1RM Front Squat
:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 75+% 1RM Front Squat
Metcon:
5 Rounds
100 Double Unders
20 Toes to bar
10 Front Squats (185/125)
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6/22/24
Saturday Partner WOD!!
Teams of 2: 2 Rounds
- 60 x Cal Row
- 60 x Box Jump-overs
- 60 x Cal Bike
- 60 x Pull-ups
- 60 x Cal Ski
- 60 x SDHP (115/75)
Buy-in/Cash-out: 6 x each parking lot sprint relay!
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Strength/Skill:
4 Sets
10 Romanian Deadlift @ 8/10 RPE
10 Single Leg Barbell Deadlift (5 each leg)
Metcon:
AMRAP 19 Minutes
Run 400 meters with a plate or dumbbell (35/25)
19 Burpees
*Every 10m is a rep.
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6/20/24
go to full workout
6/20/24
Cook’s Kitchen
6/19/24
Strength/Skill:
3 Push Press + 2 Push Jerk + 1 Behind the Neck Split Jerk @ 6/10 RPE
3 Push Press + 2 Push Jerk + 1 Behind the Neck Split Jerk @ 7/10 RPE
3 Push Press + 2 Push Jerk + 1 Behind the Neck Split Jerk @ 7.5/10 RPE
3 Push Press + 2 Push Jerk + 1 Behind the Neck Split Jerk @ 8/10 RPE
Metcon:
For Time:
AMRAP 1 Minute
7 Barbell Bench Press (bodyweight/.75x bodyweight)
AMRAP Toes to Bar in the time remaining until you get to 100 reps
-rest 1 minute b/t sets-
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6/17/24
Strength/Skill:
EMOM for 5 Min:
Min 1: 1 Power Snatch @ 85% 1RM Power Snatch
Min 2: 1 Power Snatch @ 85% 1RM Power Snatch
Min 3: 1 Power Snatch @ 85% 1RM Power Snatch
Min 4: 1 Power Snatch @ 85% 1RM Power Snatch
Min 5: 1 Power Snatch @ 85% 1RM Power Snatch
*Play around with different depths of receiving the barbell.
Metcon:
For Time
150 Double Unders
15 Ring Muscle Ups
30 Burpee Box Get Over (48/40)
15 Ring Muscle Ups
150 Double Unders
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Strength/Skill:
1 Front Squat @ 75% 1 RM Front Squat
1 Front Squat @ 80% 1 RM Front Squat
1 Front Squat @ 85% 1 RM Front Squat
1 Front Squat @ 85-85+% 1 RM Front Squat
1 Front Squat @ 85-85+% 1 RM Front Squat
Metcon:
4 sets @ 75% intensity
AMRAP 6 minutes:
400m Ski
AMRAP Rounds of Holleyman
-rest 3 minutes b/t sets-
Holleyman:
5 Wall Ball (20/14)
3 Handstand Push Up
1 Power Clean (225/155)
