Workout of the Day
9/03/24
Strength/Skill:
5 Push Press + 5 Push Jerk @68-70% 1 RM Push Press
4 Push Press + 4 Push Jerk @73-75% 1 RM Push Press
3 Push Press + 3 Push Jerk @78-80% 1 RM Push Press
2 Push Press + 2 Push Jerk @83-85% 1 RM Push Press
1 Push Press + 1 Push Jerk @90-90+% 1 RM Push Press
Metcon:
30 Deadlift (225/155)
2 Rope Climbs
30/20 Calorie Ski Erg
2 Rope Climbs
30 GHD Sit-ups
2 Rope Climbs
30 GHD Sit-ups
2 Rope Climbs
30/20 Calorie Ski Erg
2 Rope Climbs
30 Deadlift (225/155)
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Happy Labor Day!
Hero WOD – “Chad”
- 1000 Step-ups for time
- 40lb weight vest
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9/02/24
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8/30/24
Strength/Skill:
5 Clean & Jerk @70% 1RM Clean & Jerk
4 Clean & Jerk @75% 1RM Clean & Jerk
3 Clean & Jerk @80% 1RM Clean & Jerk
*There are done as singles so reset after each rep.
**Rest as needed between sets.
Metcon:
3 Sets
25/20 Calorie Row
100ft Sled Push (235/190)
25/20 Calorie Row
100ft Sled Push (235/190)
25/20 Calorie Row
-Rest 3 minutes between sets-
-after the last set and 3 minute rest-
30 power snatch (115/80)
*Must be done in sets of 5+
8/28/24
Cook’s Kitchen!
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8/28/24
Strength/Skill:
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
*Rest as needed between sets.
Metcon:
3-6-9-12-15-18-21
Kettlebell Swings (53/35)
Box Jump Overs (24/20)
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Strength/Skill:
5 Push Press @68-70% 1 RM Push Press
5 Push Press @68-70% 1 RM Push Press
5 Push Press @68-70% 1 RM Push Press
5 Push Press @68-70% 1 RM Push Press
5 Push Press @68-70% 1 RM Push Press
*Rest as needed between sets.
Metcon:
EMOM 16 Minutes
Minute 1: 200m Run
Minute 2: 500/400m Bike Erg
Minute 3: 30 seconds of Burpee Bar Muscle Ups (OR Burpee Strict Pull Ups)
Minute 4: Rest
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8/27/24
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8/26/24
Strength/Skill:
8-10 Sets
1 Front Squat @70-80% 1RM Front Squat
*Rest as needed between sets.
**Deload so focus on perfect technique.
Metcon:
4 sets:
AMRAP 3 minutes
15/12 Calorie Row
45 Double Unders
15 Wall balls (20/14)
-rest 90 seconds b/t sets-
8/24/24
Saturday Partner WOD!!!
Teams of 2: 4 Rounds
- 400m Run (together)
- 6 x Wall Walks
- 16 x Deadlift (255/165)
- 24 x T2B
- 30 x Box Jump-overs
Run together. Split the rest of the reps however.
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8/23/24
Strength/Skill:
- 5x 2 x Clean 1 x Jerk
Metcon:
3 rounds:
15/12 Calorie Assault Bike
12 Deadlifts (185/125)
9 Box Jump Overs (24/20)
-rest 3 minutes-
For time:
27 Box Jump Overs (24/20)
36 Deadlifts (185/125)
45/36 Calorie Assault Bike
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Cook’s Kitchen!
