Workout of the Day
11/08/24
Strength/Skill:
Power Clean
12 minutes to build to a heavy triple.
-Then-
10 Minutes (New set every 30 seconds)
1 Power Clean @75-78% of the heavy triple.
*Score is the heavy triple. Log weight in notes for the 20 singles.
**Power Clean Triple should be quick singles, not touch-and go.
Metcon:
AMRAP 9 Minutes
3 Squat Cleans (155/105)
1 Wall Walks
3 Squat Cleans (155/105)
2 Wall Walks
3 Squat Cleans (155/105)
3 Wall Walks
6 Squat Cleans (155/105)
4 Wall Walks
6 Squat Cleans (155/105)
5 Wall Walks
6 Squat Cleans (155/105)
6 Wall Walks
9 Squat Cleans (155/105)
7 Wall Walks
go to full workout
Strength/Skill:
2 Sets
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @72-75% 1RM Clean (All touch and go)
3 Sets
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @78-80% 1RM Clean
Metcon:
4 Sets
30 Wall Balls (20/14) (10/9)
-2 minute recovery air bike b/t sets-
-straight into-
4 Sets
15 Burpee Box Jump Overs (24/20)
-2 minute recovery ski b/t sets-
go to full workout
11/06/24
go to full workout
11/04/24
Strength/Skill:
Seated Dumbbell Strict Press
Take 10-12 minutes to establish a heavy triple.
-Then-
2 Sets
25 Unbroken Dumbbell Push Press @7.5-8/10 RPE
Metcon:
5 Rounds
3 Rope Climbs
1 Round of Heavy DT* (185/125)
*DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead
11/04/24
Strength/Skill:
5 Sets
3 Back Squats @73-78% 1RM Back Squat
*Rest as needed between sets.
Metcon:
5 Sets
200m Run
4 Ring Muscle Up
-rest 1:1 b/t-
-Rest 3 minutes before the next 5 sets-
5 Sets
200m Ski
12 Ring Push Ups (OR Dumbbell/Kettlebell Push ups)
-rest 1:1-
go to full workout
11/01/24
Strength/Skill:
Power Snatch
Take 12 minutes to build to a heavy triple.
Metcon:
5 sets:
15/12 Calorie Echo Bike
12 Dumbbell Hang Squat Cleans (2×50/35)
9 Kipping Handstand Push Ups
-rest 1:1 b/t sets-
go to full workout
Strength/Skill:
5 Sets
5 Clean Pull @90% 1RM Clean
*Rest as needed between sets
Metcon:
3 Rounds
35 Wall Balls (20/14) (10/9)
20 Burpee Box Jump Overs (24/20)
RX: 3 Rounds
50 Wall Balls (20/14) (10/9)
50 Burpee Box Jump Overs (24/20)
go to full workout
10/30/24
go to full workout
10/29/24
Strength/Skill:
Strict Press
Take 10-12 minutes to establish a heavy triple Strict Press for the day.
Push Press
50 unbroken Barbell Push Press with empty barbell.
Metcon:
2 sets:
Row 1000m @75% effort
-rest 90 seconds-
Row 750m @80% effort
-rest 60 seconds-
Row 500m @85% effort
-rest 30 seconds-
Row 250m @90% effort
-rest 2 minutes-
Sub Ski (1:1 meters) or Bike Erg (2:1 meters)
10/28/24
Strength/Skill:
5 Sets
3 Back Squats @70-75% 1RM Back Squat
*Rest as needed between sets.
Metcon:
2 Sets
3 Rounds
12 GHD Sit Ups (OR Toes to Bar)
25ft Dumbbell Walking Lunge (2×50/35)
36 Double Unders
-rest 3 minutes b/t sets-
go to full workout
10/24/24
Strength/Skill:
Warm up to 75% 1RM Back Squat.
2 Sets
3 Back Squats @75-80% 1RM Back Squat
2 Sets
2 Back Squats @85-88% 1RM Back Squat
4-5 Sets
1 Back Squat @90-90+% 1RM Back Squat
*Note: You are building to a 1RM. Use prior lifts/percentages/RPE as a suggested build up to your attempts.
If you’re not ready to complete a max effort attempt, do the following:
5 Sets
1 Back Squat @80% 1RM Back Squat
*Rest as needed between sets.
Metcon:
21-15-9
Echo bike Calories
Power Snatches (105/75)
*Assault Bike Calories = 27-18-12
go to full workout
Strength/Skill:
10 Sets (1 set every minute on the minute)
1 Power Snatch @5.5/10 RPE
1 Power Snatch @6/10 RPE
1 Power Snatch @6.5/10 RPE
1 Power Snatch @7/10 RPE
1 Power Snatch @7.5/10 RPE
1 Power Snatch @8/10 RPE
1 Power Snatch @8.5/10 RPE
1 Power Snatch @9/10 RPE
1 Power Snatch @9.5/10 RPE
1 Power Snatch @10/10 RPE
Metcon:
2000m Row
50 Box Jumps (30/24)
25 Power Clean and Jerks (185/125)
10 Legless Rope Climbs
