Workout of the Day
4/30/24
Strength/Skill:
Build to a tough single Power Clean.
*Only go for 1RM if feeling great. It feeling slow or not super strong just feel something heavy and move on.
Metcon:
5 sets (1 set every 5 minutes)
30/24 Calorie Echo Bike
30/24 Calorie Ski (OR Row)
go to full workout
Strength/Skill:
Build to tough set of 5 Snatch Balance.
*Focus on speed under it and catching low.
Metcon:
Murph Prep Monday
AMRAP 7 Minutes
200m Run
10 Strict Pull-Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
15 Push-Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
25 Air Squats
*All with 20lb/14lb Vest.
go to full workout
4/29/24
go to full workout
4/27/24
Saturday Partner WOD!!
Teams of 2: 30m Cap
800m Run (together)
6 Rounds: Alternate (6 Each)
- 10/8 x Echo Bike Cals
- 10 x DB Snatch
- 8 x Box Jump-overs
800m Run (together)
4/25/24
Strength/Skill:
6 Snatch Push press @8/10 RPE
6 Snatch Push press @8/10 RPE
6 Snatch Push press @8/10 RPE
6 Snatch Push press @8/10 RPE
*Focus on strong lockout and pause at top showing good control.
**Goal is to use 105-110% Snatch max.
Metcon:
For steady movement
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (2x50s/35)
*5 Strict Chin Ups (OR Strict Pull Ups) after each set
**If you can’t start out the workout unbroken for the first 2 sets, then scale load and/or reps so you can
4 sets:
Barbell Curls 28s (7 from bottom to halfway, 7 from halfway to top, 7 full curls, 7 “kipping” curls with controlled eccentric)
-rest as needed b/t sets-
** Use a moderate load – 7/10 RPE
3 sets:
12 Dumbbell Lateral Raises
12 Dumbbell Tricep Kickbacks
12 Dumbbell Front Raises
-rest as needed b/t sets-
**Use a moderate load – 7/10 RPE
go to full workout
4/25/24
Cook’s Kitchen
go to full workout
Strength/Skill:
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*Rest as needed between sets.
**Light, focus on foot work and speed.
Metcon:
5 Sets
AMRAP 2 Minutes 30 Seconds
150ft Sled Push (180/145)
15ft Handstand Walk
In Remaining Time: Max Distance Farmers Carry Lunge (2×50/35)
-rest 90 seconds b/t sets-
go to full workout
4/23/24
go to full workout
4/22/24
Strength/Skill:
5 Low Hang Power Clean @ 70% 1RM Clean
4 Low Hang Power Clean @ 75% 1RM Clean
3 Low Hang Power Clean @ 80% 1RM Clean
3 Low Hang Power Clean @ 80% 1RM Clean
Metcon:
Individual Version:
800m Run
40 Power Cleans (155/105)*
800m Run
20 Power Clean and Jerks (155/105)*
800m Run
40 Shoulder to overhead (155/105)*
800m Run
4/22/24
Strength/Skill:
6 Tempo + Pause Incline Bench Press @7-8/10 RPE
6 Tempo + Pause Incline Bench Press @7-8/10 RPE
6 Tempo + Pause Incline Bench Press @7-8/10 RPE
6 Tempo + Pause Incline Bench Press@7-8/10 RPE
*Rest 2 min between sets w/30-45 second pec stretch.
**3 sec down, 1 sec pause, explode up, 1 sec at top.
Metcon:
Murph Prep Monday
5 Sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3 minutes b/t sets-
go to full workout
4/20/24
Saturday Partner WOD!!
Teams of 2: 25m AMRAP
- 6 x Power Cleans (185/115)
- 12 x Burpee Box Jumps
- 200m Run Relay
Split reps however you want.
go to full workout
Strength/Skill:
7 Sets (1 set every 1:30)
1 Power Snatch Above The Knee + 1 Power Snatch From the Floor @ 70-80% 1RM Power Snatch
Metcon:
AMRAP 7 Minutes
1000m Ski (OR Row)
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5 minutes-
AMRAP 7 Minutes
1000m Ski (OR Row)
In remaining time:
Max reps Strict Ring Dips
-rest 5 minutes-
AMRAP 7 Minutes
1000m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (2×70/50)
