Workout of the Day
5/18/24
Saturday Partner WOD!!
Teams of 2:
2 Rounds Each:
- 250m Row/Ski
4 Rounds:
- 200m Relay Run (together)
- 8 x P. Cleans (185/125 -you go/I go)
- 16 x Burpee-over-bar (sets of 4)
2 Rounds Each:
- 250m Row/Ski
4 Rounds Each:
- 12 x DB Hang Snatch (50/35)
- 12 x Box Jump-overs (Step-down)
- 3 x Wall walks
2 Rounds Each:
- 250m Row/Ski
go to full workout
Strength/Skill:
20 Back Squat @ 5/10 RPE
-rest as needed-
10 Minutes (every minute on the minute)
Min 1: 1 Back Squat @ 5.5/10 RPE
Min 2: 1 Back Squat @ 6/10 RPE
Min 3: 1 Back Squat @ 6.5/10 RPE
Min 4: 1 Back Squat @ 7/10 RPE
Min 5: 1 Back Squat @ 7.5/10 RPE
Min 6: 1 Back Squat @ 8/10 RPE
Min 7: 1 Back Squat @ 8.5/10 RPE
Min 8: 1 Back Squat @ 9/10 RPE
Min 9: 1 Back Squat @ 9.5/10 RPE
Min 10: 1 Back Squat @ 10/10 RPE
Metcon:
10 sets (1 set every 3 minutes)
14/12 Calorie Echo Bike
14 Jumping Split Lunges (total)
7 Front Squats (135/95)
go to full workout
5/16/24
go to full workout
5/15/24
Cook’s Kitchen
5/14/24
Strength/Skill:
10 Sumo Deadlift @ 7/10 RPE
10 Sumo Deadlift @ 7.5/10 RPE
8 Sumo Deadlift @ 8/10 RPE
8 Sumo Deadlift @ 8.5/10 RPE
6 Sumo Deadlift @ 9/10 RPE
Metcon:
2 Sets:
30/24 Calorie Row
10 Dumbbell Snatch (100/70)
30/24 Calorie Ski Erg
15 Strict Handstand Push ups
30/24 Calorie Bike Erg
20 Burpee Box Get Overs (48/40)
-rest until 15:00-
go to full workout
5/13/24
Strength/Skill:
5 Sets
10 Dumbbell Bench Press
10 Double Dumbbell Bent Over Row
*Rest 90 seconds in between sets.
*Use same dumbbell weight for both movements. Only score a single dumbbell weight. For example: If you used 50lb Dumbbells your score would be 50lb.
Metcon:
AMRAP 12 Minutes
24 Power Clean and Jerks (115/80) (in sets of 6+)
48 GHD Sit Ups (in sets of 12+)
go to full workout
Strength/Skill:
10 Front Squat @ 55% (as fast as possible) – think of this as an explosive drill with the speed element
-Then-
Every minute on the minute for 5 minutes perform 3 Front Squat @ 65%-70% 1RM Front Squat
-Then-
10 Front Squat @ 55% (as fast as possible) – think of this as an explosive drill with the speed element
Metcon:
6 sets (1 set every 6 minutes)
200m Run
-into-
3 rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats
-into-
200m Run
go to full workout
5/13/24
go to full workout
5/11/24
Saturday Partner WOD!!
Teams of 2:
4 Rounds (each):
- 10 x DB Snatch (70/50)
- 15 x Box Jump-overs (step down)
- 3 x Wall Walks
4 Rounds:
- 50 Cal Bike Erg (split)
- 30y DB Lunge (1×50/35) (together)
- 60 x Double Unders
400m Run (together)
5/09/24
Strength/Skill:
4 Sets
20 Tempo Single Arm Incline Dumbbell Bench Press (10 each arm)
*Tempo is: 30X1
4 Sets:
15 Dumbbell Spider Curls @ RPE 7
-rest 0:30-
25 Banded Bicep Curls @RPE 7
-rest as needed b/t sets-
Metcon:
For Time
1000m Row
-rest 1 minute-
Max Bench Press (bodyweight)
-rest 1 minute-
*Keep going until 50 reps of Bench Press are completed
go to full workout
5/08/24
Cook’s Kitchen
go to full workout
Strength/Skill:
3 Snatch Push Press @ 7/10 RPE
3 Snatch Push Press @ 7/10 RPE
3 Snatch Push Press @ 7.5/10 RPE
3 Snatch Push Press @ 8/10 RPE
Metcon:
Individual version:
40-20-10
Dumbbell Snatches (70/50)
Toes-to-bars
