Workout of the Day
4/25/24
Cook’s Kitchen
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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-
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4/23/24
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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-
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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.
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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)
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4/19/24
go to full workout
4/16/24
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 (1 set every 6 minutes)
1000m Bike Erg*
400m Run
*sets 1/3/5 = damper 4
*set 2 = damper 8
*set 4 = damper 10
4/16/24
Strength/Skill:
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
*Rest 3 Min between sets w/:30 Hip Flexor Band Stretch
**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
***Build off feel. Keep a little in the tank.
Metcon:
For Time
15-12-9-6-3
Devil Press (2×50/35)
30-24-18-12-6
GHD Sit Ups
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4/15/24
Strength/Skill:
3 Back Squat @ 60% 1RM Back Squat
2 Back Squat @ 70% 1RM Back Squat
1 Back Squat @ 80% 1RM Back Squat
Metcon:
3 sets @ consistent effort (75-80% pacing)
4 Rounds of Strict Cindy
30/24 Calorie Echo Bike
-rest 5 minutes b/t sets-
*Strict Cindy:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
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Saturday Partner WOD!!
Teams of 2: 10 Rounds
- 16 x Burpees
- 16 x DL (225/155)
- 16 x Box Jumps
- 200m Run (together)
