Strength/Skill:

:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 60% 1RM Front Squat
:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 65% 1RM Front Squat
:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 70% 1RM Front Squat
:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 75% 1RM Front Squat
:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 75+% 1RM Front Squat

Metcon:

5 Rounds
100 Double Unders
20 Toes to bar
10 Front Squats (185/125)

Saturday Partner WOD!!

Teams of 2: 2 Rounds

• 60 x Cal Row
• 60 x Box Jump-overs
• 60 x Cal Bike
• 60 x Pull-ups
• 60 x Cal Ski
• 60 x SDHP (115/75)

Buy-in/Cash-out: 6 x each parking lot sprint relay!

Strength/Skill:

4 Sets

10 Romanian Deadlift @ 8/10 RPE
10 Single Leg Barbell Deadlift (5 each leg)

Metcon:

AMRAP 19 Minutes
Run 400 meters with a plate or dumbbell (35/25)
19 Burpees

*Every 10m is a rep.

Strength/Skill:

3 Push Press + 2 Push Jerk + 1 Behind the Neck Split Jerk @ 6/10 RPE
3 Push Press + 2 Push Jerk + 1 Behind the Neck Split Jerk @ 7/10 RPE
3 Push Press + 2 Push Jerk + 1 Behind the Neck Split Jerk @ 7.5/10 RPE
3 Push Press + 2 Push Jerk + 1 Behind the Neck Split Jerk @ 8/10 RPE

Metcon:

For Time:
AMRAP 1 Minute
7 Barbell Bench Press (bodyweight/.75x bodyweight)
AMRAP Toes to Bar in the time remaining until you get to 100 reps
-rest 1 minute b/t sets-

Strength/Skill:

EMOM for 5 Min:
Min 1: 1 Power Snatch @ 85% 1RM Power Snatch
Min 2: 1 Power Snatch @ 85% 1RM Power Snatch
Min 3: 1 Power Snatch @ 85% 1RM Power Snatch
Min 4: 1 Power Snatch @ 85% 1RM Power Snatch
Min 5: 1 Power Snatch @ 85% 1RM Power Snatch
*Play around with different depths of receiving the barbell.

Metcon:

For Time
150 Double Unders
15 Ring Muscle Ups
30 Burpee Box Get Over (48/40)
15 Ring Muscle Ups
150 Double Unders

Strength/Skill:

1 Front Squat @ 75% 1 RM Front Squat
1 Front Squat @ 80% 1 RM Front Squat
1 Front Squat @ 85% 1 RM Front Squat
1 Front Squat @ 85-85+% 1 RM Front Squat
1 Front Squat @ 85-85+% 1 RM Front Squat

Metcon:

4 sets @ 75% intensity
AMRAP 6 minutes:
400m Ski
AMRAP Rounds of Holleyman
-rest 3 minutes b/t sets-

Holleyman:
5 Wall Ball (20/14)
3 Handstand Push Up
1 Power Clean (225/155)

Strength/Skill:

In as few of sets as possible, accumulate 30 Bench Press @ 70% 1RM Bench Press.

Metcon:

3 Sets:
25 Jumping Split Lunges (total)
20 V Ups
-rest 30 seconds-
50ft Dumbbell Front rack Walking Lunge (2×50/2×35)
20 GHD Sit Ups
-rest 2 minutes b/t sets-

Cash-out:

4 Sets
14 Standing Tricep Extension w/Band @ RPE 8-9
14 Seated Alternating Dumbbell Curl @ RPE 8-9

Cook’s Kitchen