Cook’s Kitchen!

Strength/Skill:

10 Front Squat 6/10 RPE

Then:

6 Minutes (Every minute on the minute)
Min 1: 5 Front Squat @ 68-72%
Min 2: 5 Front Squat @ 68-72%
Min 3: 5 Front Squat @ 68-72%
Min 4: 5 Front Squat @ 68-72%
Min 5: 5 Front Squat @ 68-72%
Min 6: 5 Front Squat @68-72%

Then:

10 Front Squat 6.5/10 RPE

Metcon:

For Time
15-10-5
Deadlift (255/175)
Shuttle Run

-Straight into-

20 Wall Walks

-Straight into-

5-10-15
Deadlift (255/175)
Shuttle Run

Strength/Skill:

4 Sets

5x 3 Position Pause Dumbbell Bench Press
5 Chin ups w/:10 pause at the bottom of each rep
:30-:40 Ring Support (Perform 2 ring dips every :10 if the ring support alone is too easy)
*Rest 1:30-2:00 between sets.

*3 Positions are: full lock out, mid way down, bottom.

Metcon:

12 Sets
300m Row
-rest 1 minute between sets-

Sets 1-4 = sprint the final 100m
Sets 5-8 = sprint the middle 100m
Sets 9-12 = sprint the first 100m
*Hold 7-8/10 RPE for the 200m you are not sprinting

Saturday Partner WOD!!

Teams of 2:

8 Rounds

• 200m Run (Together)
• 20 x DB Snatch
• 20 x Burpees
• 24 x Box Jump-overs (step-down)

Split everything but the run.

Metcon:

3 Rounds
20 Push Press (75/55)
300m Row
-rest 3 minutes-
3 Rounds
15 Strict Press (75/55)
300m Row
-rest 3 minutes-
3 Rounds
10 Wall Facing Strict Handstand Push Ups
300m Row

3 sets
15 Barbell Curls
-Rest :30-
15 Hammer Curls (each arm)
-Rest :30-
30 Banded Curls
-Rest 1:00 b/t sets-

2 sets
15 Bench Dips
-Rest :30-
15 Banded Tricep Pushdown OR Cable Tricep Push Down
-Rest :30-
30 Overhead Banded Tricep Extension
-Rest 1:00 b/t sets-

Optional Strength:

3 Sets:
14 Tempo Single Arm Dumbbell Incline Bench Press (each arm) @ 7/10 RPE

*Tempo: 30X1 (3 seconds down, no pause at the bottom, X (explode) out of the bottom position back up to the top. 1 second pause at the top before starting the next rep)

Strength/Skill: 4x (complete KB movements together as 1 set!)

• 10 x KB High Pulls
• 10 x KB Swings
• 5 x Goblet Front to back lunges (per leg)
• 60s Plank
• 30s Side plank (per side)

Metcon: 6 Rounds

• 20/15 Cal Echo Bike
• Heavy Sled Push (1-way)
• 100m Sprint
• Rest as long as needed to fully recover!

Strength/Skill:

Metcon:

2 Sets
AMRAP 7 Minutes @ RPE5-6
10-15-20-25….
Row (calories)
Bear Hug Sandbag Carry (yards) (100/70) (OR Kettlbell Front Rack Carry (2×53/35))
Bike Erg (calories)

-Rest 3 Minutes-

AMRAP 7 Minutes @ RPE5-6
10-15-20-25….
Sled Push (145/125) (yards)
Ski (calories)
Farmers Carry (2×50/35) (yards)

-Rest 3 Minutes b/t sets-