Workout of the Day
8/15/24
Cook’s Kitchen
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Strength/Skill:
5-7 Incline Bench Press @ 8-9/10 RPE + 5 Weighted Pull Ups
5-7 Incline Bench Press @ 8-9/10 RPE + 5 Weighted Pull Ups
5-7 Incline Bench Press @ 8-9/10 RPE + 5 Weighted Pull Ups
*Rest 1:30-2:00 Mins between sets.
**Score is Incline Bench Press. Score Weighted Pull Up weight in notes.
Metcon:
2 Sets
4 minute Row @RPE 7
-rest 2 minutes-
3 minute Row @RPE 7.5
-rest 90 seconds-
2 minute Row @RPE 8
-rest 1 minute-
1 minute Row @RPE 8.5
-rest 30 seconds-
*start the 4 minute Row at 2-3 seconds slower per 500m than your estimated 5k pace and work to get faster paces as the time decreases each βrep.β For additional reference, the 1 minute Row should be only 2-3 seconds slower per 500m than your estimated 1k pace.
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8/14/24
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8/13/24
Strength/Skill:
1 Pause Front Squat + 2 Front Squat @ 60-63% 1 RM Front Squat
1 Pause Front Squat + 2 Front Squat @ 65-68% 1 RM Front Squat
1 Pause Front Squat + 2 Front Squat @ 70-70+% 1 RM Front Squat
1 Pause Front Squat + 2 Front Squat @ 70-70+% 1 RM Front Squat
*Rest as needed between sets
**3 Second pause in the bottom.
Metcon:
5 Rounds For Time
400m Run
15 Overhead Squats (95/65)
8/12/24
Strength/Skill:
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 65-68% 1 RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 68-70% 1 RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 70-73% 1 RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 73-75% 1 RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 75-75+% 1 RM Power Snatch
*All touch n go
Metcon:
β12.3β Intervals
4 sets @ consistent 70-80% intensity:
AMRAP 5 minutes
15 Box Jump/Step Downs (24/20)
12 Push Press (115/75)
9 Toes to Bar
-rest 3 minutes b/t sets-
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8/09/24
Strength/Skill:
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
*Pause for 1 second at top and bottom of each bar dip
**Score is for Bicep Curls
***Rest as needed between sets
Metcon:
Individual Version:
AMRAP 15 Minutes
20/16 Calorie Echo Bike
10 x Shuttles (25′ up and back is 1)
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Strength/Skill:
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
*Rest 2 minutes between sets
**Score is Wide Grip Bench Press
***5th set is optional. Score Single Arm Bench Press in notes
Metcon:
Individual Version
For time:
15 Strict Handstand Push Ups
45 Kipping Handstand Push Ups
EMOM perform 20 second Pull Up Bar Hang
-into-
60/50 Calorie Ski
EMOM perform 20 second Handstand Hold
- Individuals start with the hang at the 0:00 mark, then start with the hold before ski
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8/06/24
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8/06/24
Strength/Skill:
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +
1 Push Jerk + 1 Jerk @ 63-65% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +
1 Push Jerk + 1 Jerk @ 65-68% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +
1 Push Jerk + 1 Jerk @ 68-70% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +
1 Push Jerk + 1 Jerk @ 70-73+% 1 RM Power Clean
Metcon:
3-6-9-12-15-18-21
Sandbag Squats (100/70) (OR Dumbbell Front Squats 2×50/35)
Box Jump Overs (30/24)
8/05/24
Strength/Skill:
1 x 2 Position Back Squat @ 65-70% 1 RM Back Squat
1 x 2 Position Back Squat @ 75-80% 1 RM Back Squat
1 x 2 Position Back Squat @ 75-80% 1 RM Back Squat
1 x 2 Position Back Squat @ 80-85% 1 RM Back Squat
1 x 2 Position Back Squat @ 80-85% 1 RM Back Squat
Metcon:
50/40 Calorie Echo Bike
20 Power Cleans (185/125)
-rest 5 minutes-
50/40 Calorie Echo Bike
15 Power Cleans (205/135)
-rest 5 minutes-
50/40 Calorie Echo Bike
10 Power Cleans (225/155)
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8/02/24
Strength/Skill:
7 Floating Deadlifts @ 8-8.5/10 RPE + 5 Sumo Deadlift @ 8-8.5/10 RPE
7 Floating Deadlifts @ 8-8.5/10 RPE + 5 Sumo Deadlift @ 8-8.5/10 RPE
7 Floating Deadlifts @ 8-8.5/10 RPE + 5 Sumo Deadlift @ 8-8.5/10 RPE
7 Floating Deadlifts @ 8-8.5/10 RPE + 5 Sumo Deadlift @ 8-8.5/10 RPE
*Rest 2 Minutes between sets
Metcon:
AMRAP 4 Minutes
6 Dumbbell Strict Press (2×50/35)
2 Strict Chin Ups
-rest 1 minute-
AMRAP 4 Minutes
8 Dumbbell Hang Cleans (2×50/35)
4 Wall Walks
-rest 1 minute-
AMRAP 4 Minutes
8 Dumbbell Bench Press (2×50/35)
1 Legless Rope Climb
-rest 1 minute-
AMRAP 4 Minutes
12 Hang Dumbbell Snatches (50/35)
12 Hand Release Push-ups
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Cook’s Kitchen!
