Workout of the Day
12/03/24
Strength/Skill:
Take 10-12 minutes to establish a heavy set of 4 of Double Dumbbell Split Jerk
-Rest 3 Minutes-
-Then-
2 Sets
15 Unbroken Dumbbell Push Jerk @8-8.5/10RPE
*Rest 90 seconds between sets.
Metcon:
Individual Option:
7 Sets
500m Row
70 Double Unders
-rest 30 seconds after each set-
*Score total time with rest.
go to full workout
Strength/Skill:
5 Sets
3 Back Squat @75-80% 1RM Back Squat
*Rest as needed between sets.’
Metcon:
21-15-9
Calorie Echo Bike
15-12-9
Clean and Jerk (115/80)
-rest 5 minutes-
21-15-9
Calorie Echo Bike
9-6-3
Clean and Jerks (135/95)
-rest 5 minutes-
21-15-9
Calorie Echo Bike
5-3-1
Clean and Jerks (185/125)
*Female Calories:
18-12-6
go to full workout
12/02/24
go to full workout
11/29/24
Strength/Skill:
12 minutes to build to a heavy set of 1 Power Snatch + 2 Overhead Squat
- Then-
7 Minutes (Every 30 seconds)
1 Power Snatch + 1 Overhead Squat @75-75+% of heavy set from 12 minutes.
Metcon:
3 Rounds
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups
11/28/24
Happy Thanksgiving!!
Turkinator 6: Death of the Tofurky
Teams of 2:
- 8 x Sled Push (1 Way)
- 10 x Partner Burpees
- 40 x Cal Ski
- 20 x Hang Clean & Jerks
- 10 x Partner Burpees
- 40 x Cal Echo Bike
- 50 x Step-ups
- 10 x Partner Burpees
- 80 x T2B
- 10 x Partner Burpees
- 50 x Step-ups
- 40 x Cal Echo Bike
- 10 x Partner Burpees
- 20 x Hang Clean & Jerks
- 40 x Cal Ski
- 10 x Partner Burpees
- 8 x Sled Push (1 Way)
go to full workout
11/27/24
Strength/Skill:
5 Sets (every minute on the minute)
7 Sumo Deadlift @8/10 RPE
-Directly into-
5 Sets (every minute on the minute)
3 Sumo Deadlift @9/10 RPE
Metcon:
5 Sets
15/12 Calorie Echo Bike @95% effort
25 Thrusters (45/35)
-rest 2 minutes-
15/12 Calorie Row @95% effort
15 Lateral Burpee over Rower
-rest 2 minutes b/t sets-
go to full workout
Strength/Skill:
Take 10-12 minutes to establish a heavy set of 2 Push Jerk.
-Rest 3 minutes-
20-10-5
Unbroken Push Jerk
*Rest 90 seconds between sets.
**Set 1 @7/10 RPE, Set 2 @8/10 RPE, Set 3 @9/10 RPE
Metcon:
3 Sets:
AMRAP 4 Minutes
3 Box Jumps (30/24)
200m Bike Erg
1 Power Snatch (135/95)
-rest 2 minutes b/t sets-
go to full workout
11/26/24
go to full workout
11/25/24
Strength/Skill:
5 Sets
3 Back Squat @82-87% 1RM Back Squat
*Rest as needed between sets.
Metcon:
Individual Version:
4 sets:
100 Double Unders
5 Rope Climbs
-rest 1:1 b/t sets-
11/22/24
Strength/Skill:
Take 12 minutes to build to a heavy double Power Clean.
-Then-
20 Sets (New set every :30)
1 Power Clean @80-85% of established double for the day.
Metcon:
6 Sets
18 Calorie Ski
12 Toes to Bar
6 Strict Handstand Push Ups (OR 9 Kipping Handstand Push Ups)
-rest 1:1 b/t sets-
go to full workout
11/20/24
Strength/Skill:
5 Sets
3 Snatch Pull @100-105% 1RM Snatch
*Rest as needed between sets.
Metcon:
10 Wall Balls (20/14) (10/9)
10 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
20 Wall Balls (20/14) (10/9)
20 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
30 Wall Balls (20/14) (10/9)
30 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
40 Wall Balls (20/14) (10/9)
40 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
50 Wall Balls (20/14) (10/9)
50 Burpee Box Jump Overs (24/20)
go to full workout
Strength/Skill:
Take 10-12 minutes to establish a heavy set of 5 Double Dumbbell Push Jerk
-Then, rest 3 minutes before next part-
2 Sets
20 Unbroken Dumbbell Push Jerk @7.5-8/10 RPE
*Rest 2-3 minutes between sets-
Metcon:
5 Rounds
5 Power Clean (185/125)
5 Bench Press (185/125)
Rx’d Sub for Bench Press if you only have 1 barbell:
- 6 Dumbbell Bench Press (2×70/50)
- 10 Dumbbell Bench Press (2×50/35)
- 12 Push Ups
