Workout of the Day

10/15/24

WOD: Tuesday

Strength/Skill:

4 Sets
2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE
*Rest as needed between sets.
**Tempo Strict Press is 1050 (1 second down, no pause, 5 seconds on the way up, no pause between reps). Explosive is no pause at the bottom and explode up.

Metcon:

AMRAP 20 Minutes
2000m Bike Erg
40 GHD Sit Ups
40ft Handstand Walk
1000m Bike Erg
30 GHD Sit Ups
30ft Handstand Walk
500m Bike Erg
20 GHD Sit Ups
20ft Handstand Walk
*In the remaining time Max Clean and Jerks (155/105)

**At the 18 minute mark, you must move onto Max Clean and Jerks. If you haven’t completed the previous work, start the clean and jerks then.

go to full workout

Strength/Skill:

3 Rounds
200m Run
20 Front Squats (75/55)
*Rest as needed between rounds.
-Then-
1 Front Squat @65% 1RM Front Squat
1 Front Squat @70% 1RM Front Squat
1 Front Squat @75% 1RM Front Squat
1 Front Squat @80% 1RM Front Squat
1 Front Squat @80% 1RM Front Squat
1 Front Squat @85-90%% 1RM Front Squat
1 Front Squat @85-90%% 1RM Front Squat

Metcon: (Optional)

1000m Row @70% Effort
-Rest 3 minutes-
10x 200m Row @80% Effort
*Rest 30 seconds after each set.
1000m Row @90% Effort

go to full workout

10/14/24

WOD: Monday

go to full workout

10/09/24

WOD: Wednesday

Strength/Skill:

1 Snatch Pull + 1 Floating Snatch High Pull + 1 Pause Power Snatch at Parallel @60-68% 1RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Pause Power Snatch at Parallel @60-68% 1RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Pause Power Snatch at Parallel @60-68% 1RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Pause Power Snatch at Parallel @60-68% 1RM Power Snatch
*Rest as needed between sets.
**Pause for 3 seconds in the catch of the Pause Power Snatch.

Metcon:

For time:
45 Push-Ups
80-foot sled pull from standing (280/210) (Or 30/24 Calorie Row)
30 Handstand Push Ups
80-foot sled pull seated from the platform (280/21) (Or 30/24 Calorie Row)
15 Strict Handstand Push Ups

10/08/24

WOD: Tuesday

Strength/Skill:

2 Sets
3 Push Press + 2 Push Jerk + 1 Jerk @70-75% 1 RM Push Press

2 Sets
2 Push Press + 2 Push Jerk + 1 Jerk @80-85% 1 RM Push Press

2 Sets
1 Push Press + 1 Push Jerk + 1 Jerk @88-90% 1 RM Push Press
*Rest as needed between sets.

Metcon:

4 Sets: (1 Set Every 5 Minutes)
Odd Sets: 25/20 Calorie Assault Bike (OR 20/16 Calorie Echo Bike)
Even Sets: 25/20 Calorie Row

go to full workout

10/06/24

WOD: Monday

Strength/Skill:

2 Sets
3 Front Squat @70-73% 1RM Front Squat

2 Sets
3 Front Squat @75-78% 1RM Front Squat

2 Sets
3 Front Squat @80-85% 1RM Front Squat
*Rest as needed between sets.

Metcon:

AMRAP 5 Minutes
100ft Sled Push (225/190)
10 Sandbag Cleans (100/70)
-rest 2 minutes 30 seconds-
AMRAP 5 Minutes
10 Sandbag Squats (100/70)
100ft Sled Push (225/190)
-rest 2 minutes 30 seconds-
AMRAP 5 Minutes
10 Sandbag Cleans (100/70)
10 Sandbag Squats (100/70)

go to full workout

Strength/Skill:

3 Sets
5 Box Squats @65-70% 1 RM Back Squat + 5 HEAVY Goblet Squat

3 Sets:
3 Box Squats @75-78% 1 RM Back Squat + 5 HEAVY Goblet Squat

5 Sets:
1 Box Squat @80-90+% 1 RM Back Squat

*Rest as needed between sets
**Box Squat to just below parallel.

Metcon:

3 Sets
2 Rounds
11 Overhead Squats (95/65)
9 Box Jumps (24/20) (no rebound)
7 Burpee Over Bar (lateral or facing)
-rest while partner goes (or 1:1) b/t sets-

*IF you are alone go 1:1. If you have a good partner, then go back and forth each set!

go to full workout

10/03/24

WOD: Friday

go to full workout

10/03/24

WOD: Thursday

Cook’s Kitchen!

10/02/24

WOD: Wednesday

Strength/Skill:

1 Clean Pull + 1 Power Clean @80-83% 1RM Power Clean
1 Clean Pull + 1 Power Clean @80-83% 1RM Power Clean
1 Clean Pull + 1 Power Clean @85-88% 1RM Power Clean
1 Clean Pull + 1 Power Clean @85-88% 1RM Power Clean
1 Clean Pull + 1 Power Clean @90-95% 1RM Power Clean
1 Clean Pull + 1 Power Clean @90-95% 1RM Power Clean
*Rest as needed between sets.

Metcon:

Individual Version:
1-2-3-4-5-6-7-8-9-10
Devils Press (2×50/35)
*12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)

go to full workout

10/01/24

WOD: Tuesday

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

WOD: Monday