Workout of the Day
6/13/24
Cook’s Kitchen
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Strength/Skill:
3 Snatch Speed Pull Singles @ 95% 1 RM Snatch
3 Snatch Speed Pull Singles @ 100% 1 RM Snatch
3 Snatch Speed Pull Singles @ 100% 1 RM Snatch
*3 Jump Complex (1 Broad Jump Straight into 1 Vertical Jump) after each set.
Metcon:
2 sets:
50 Wall Balls (20/14)
100 Double Unders
15 Bar Muscle Ups
100ft Handstand Walk
5 Legless Rope Climbs
-rest 5 minutes b/t sets-
go to full workout
6/11/24
go to full workout
6/10/24
Strength/Skill:
3 Sets
10 Single Arm Alternating Dumbbell Bench Press (keep both arms overhead and then press one arm at a time) (5 each arm) + 10 Dumbbell Bench Press
-Rest 1 Minute-
5 Double Kettlebell Bent Over Row + 50ft Double Kettlebell Front Rack Carry + 5 Double Kettlebell Bent Over Row + 50ft Double Kettlebell Front Rack Carry + 5 Double Kettlebell Bent Over Row + 100ft Kettlebell Front Rack Carry (do not put the kettlebells down!)
-Rest 2 Minutes-
Metcon:
For Time
200m Sandbag Bearhug Carry (150/100)
400m Dumbbell Farmer Carry (2×70/50)
*every time you break on the Sandbag Carries complete 5 Sandbag Cleans
*every time you break on the Farmer Carry complete 15 Dumbbell Push Ups
6/09/24
Strength/Skill:
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 55% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 60% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 65% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 70% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 70+% 1 RM Front Squat
Metcon:
5 Sets
1000m Bike Erg
15 Lateral Burpee over Dumbbells
15 Dumbbell Hang Clean and Jerks (2×50/35)
-rest 2 minutes b/t sets-
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6/08/24
Saturday Partner WOD!!!
Teams of 2:
4 Rounds Each (Alternate)
- 8 x 1-arm Devil Press (70/50)
- 12/10 Cal Ski
400m Medball Run (Together)
4 Rounds Each (Alternate)
- 12/10 Cal Echo Bike
- 10 x A-squats
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Strength/Skill:
10 Wide Grip Bench Press @ 6/10 RPE
-Then-
Every minute on the minute for 8 minutes:
Min 1: 1 Wide Grip Bench Press @ 5.5/10 RPE
Min 2: 1 Wide Grip Bench Press @ 6/10 RPE
Min 3: 1 Wide Grip Bench Press @ 6.5/10 RPE
Min 4: 1 Wide Grip Bench Press @ 7/10 RPE
Min 5: 1 Wide Grip Bench Press @ 7.5/10 RPE
Min 6: 1 Wide Grip Bench Press @ 8/10 RPE
Min 7: 1 Wide Grip Bench Press @ 8.5/10 RPE
Min 8: 1 Wide Grip Bench Press @ 9/10 RPE
Metcon:
21-18-15
Bench Press (135/95)
Chest to Bar
-straight into-
12-9-6
Bench Press (135/95)
Bar Muscle Up
Cash-out:
3 Sets:
12 Seated Tricep KB (OR DB) French Press @ RPE 8
12 Standing KB (OR DB) Crush Grip Bicep Curl @ RPE 8
go to full workout
6/06/24
go to full workout
6/06/24
Cook’s Kitchen!
6/04/24
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
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6/04/24
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
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Strength/Skill:
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
Macon:
6 Rope Climbs
-Straight into-
3 Rounds
10 Overhead Squats (95/65)
10 Calorie Echo Bike
-rest 1:1-
30 Overhead Squat (95/65)
-Straight into-
3 Rounds
2 Rope Climbs
10 Calorie Echo Bike
-rest 1:1-
30 Calorie Echo Bike
-Straight into-
3 Rounds
10 Overhead Squat (95/65)
2 Rope Climbs
*Complete all 3 workouts at 75-80% pacing effort (i.e. 20 Minute AMRAP pace)
**We are encouraging you to breaks the 30 overhead squats into 2-3 sets
