Workout of the Day
3/01/24
Strength/Skill:
5 Back Squat @ 70% 1 RM Back Squat
5 Back Squat @ 75% 1 RM Back Squat
5 Back Squat @ 80% 1 RM Back Squat
5 Back Squat @ 80% 1 RM Back Squat
5 Back Squat @ 80% 1 RM Back Squat
Metcon: Open WOD – 24.1
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Cook’s Kitchen
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2/29/24
go to full workout
2/28/24
Strength/Skill:
1 Clean and Jerk @ 75% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
Metcon:
3 Rounds
25ft Handstand Walk
500m Bike Erg
2 Wall Walks
500m Bike Erg
-rest 3 minutes-
3 Rounds
3 Ring Muscle Ups
12 Dumbbell Front Squats (2×50/35)
3 Bar Muscle Ups
12 Dumbbell Step Back Lunges (2×50/35)
2/27/24
Strength/Skill:
- 6/6/4/4/2/2 x Supinated-grip bench
- 6×7 Chin-ups
Metcon:
3 Sets:
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
-rest 1:1 b/t sets-
go to full workout
2/26/24
Strength/Skill:
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 70% 1 RM Front Squat
5 Front Squats @ 70% 1 RM Front Squat
5 Front Squats @ 70-75% 1 RM Front Squat
*:20 hold at 4in quarter squat after each set.
Metcon:
2 sets:
5-4-3-2-1
Deadlifts (275/185)
Wall Facing Strict Handstand Push Up
-rest 3 minutes b/t sets-
go to full workout
Saturday Partner WOD!!
Team of 2: 2 Rounds
- 60 x Cal Air Runner
- 60 x DB Step-ups
- 60 x Cal Ski
- 60 x Partner Burpees
- 60 x Cal Echo Bike
- 60 x Pull-ups
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2/24/24
go to full workout
2/23/24
Strength/Skill:
5 Back Squat @ 65% 1 RM Back Squat
5 Back Squat @ 70% 1 RM Back Squat
5 Back Squat @ 75% 1 RM Back Squat
5 Back Squat @ 75% 1 RM Back Squat
5 Back Squat @ 75% 1 RM Back Squat
Metcon:
50 Double Unders
15 Front Squats (155/105)
100 Double Unders
15 Front Squats (155/105)
50 Double Unders
2/22/24
Cook’s Kitchen
go to full workout
2/21/24
Strength/Skill:
1 Clean and Jerk @ 75% 1 RM Clean and Jerk
1 Clean and Jerk @ 78% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 78% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
Metcon:
AMRAP 18 Minutes
18 Alternating Dumbbell Hang Clean and Jerk (50/35)
18 Dumbbell Facing Burpee
18 Toes to Bar
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Strength/Skill:
- 5/5/3/3/1/1 x Supinated Bench Press
- 6×7 Chin Ups
Metcon:
8 sets
10 Shuttle Runs (50ft)
15/12 Calorie Echo Bike
25ft Handstand Walk
-Rest 1:1 b/t sets-
