Workout of the Day
2/20/24
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-
go to full workout
Strength/Skill:
5 Front Squats @ 60% 1 RM Front Squat
5 Front Squats @ 60% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65+% 1 RM Front Squat
*:20 Hold in a 4in quarter squat after last repetition on each set.
Metcon:
2 Rounds through the following:
AMRAP 3 Minutes
500/400m Ski
Max Bar Muscle Ups
-rest 1 Minute-
AMRAP 3 Minutes
35/28 Calorie Assault Bike (OR 28/22 Calorie Echo Bike)
Max Burpee Box Jump Over (24/20)
-rest 1 Minute-
AMRAP 3 Minutes
500/400m Row
Max Pistols
-rest 1 Minute-
AMRAP 3 Minutes
1000/800m Bike Erg
Max Handstand Push Ups
-rest 1 Minute-
go to full workout
2/19/24
go to full workout
2/17/24
Saturday Partner WOD!!
4 Rounds Each:
- 15/12 Cal Ski
- 8 x SHSPU
4 Rounds Each:
- 150m Air Runner
- 10 x DB Snatch
4 Rounds Each:
- 10/8 Cal Echo Bike
- 12 x A-Squats
2/16/24
Strength/Skill:
3 Deadlift @ 60-65% 1RM Deadlift
2 Deadlift @ 65-70% 1RM Deadlift
1 Deadlift @ 70-75% 1RM Deadlift
1 Deadlift @ 75-80% 1RM Deadlift
1 Deadlift @ 80-85% 1RM Deadlift
1 Deadlift @ 85-90% 1RM Deadlift
Metcon:
1-2-3-4-5-6-7-8-9-10
Bench Press (155/105)
Deadlift (225/155)
go to full workout
2/15/24
Cook’s Kitchen
go to full workout
Strength/Skill:
1 Power Snatch @ 65-70% 1 RM Power Snatch
1 Power snatch @ 70-75% 1 RM Power Snatch
1 Power Snatch @ 75-80% 1 RM Power Snatch
1 Power Snatch @ 85-90% 1 RM Power Snatch
1 Power Snatch @ 95-100% 1 RM Power Snatch
Metcon:
AMRAP 15 Minutes
20 Kettlebell Swings (53/35)
30 yard (90 foot) sled push (145/125)
15 Kettlebell Goblet Squats (53/35)
30 yard (90 foot) sled push (145/125)
10 Single-arm kettlebell Push Press (53/35) (5 each side)
30 yard (90 foot) sled push (145/125)
go to full workout
2/13/24
go to full workout
2/12/24
Strength/Skill:
3 Front Squats @ 75% 1 RM Front Squat
2 Front Squats @ 80% 1 RM Front Squat
1 Front Squats @ 85% 1 RM Front Squat
1 Front Squats @ 90% 1 RM Front Squat
Metcon:
4 Sets:
12/10 Calorie Echo Bike
18 Wall Balls (20/14) (10/9)
54 Double Unders
-rest 1:1 b/t sets-
2/12/24
Strength/Skill:
7 Romanian Deadlift @8/10 RPE
7 Romanian Deadlift @8/10 RPE
7 Romanian Deadlift @8/10 RPE
*50ft Sled Push HEAVY after each set.
Metcon:
8 Sets:
4 Shuttle Runs (50ft)
8 Burpee Box Jump Overs (24/20)
-Rest 1:1 b/t sets-
go to full workout
2/09/24
Saturday Partner WOD!!
Teams of 2:
Chipper: 2 Rounds
- 50 x T2B
- 50 x Cal Ski
- 10 x Partner Burpees
- 50 x DB Step-ups
- 50 x Cal Bike
- 10 x Partner Burpees
Cash-out: 400m Run (together)
go to full workout
Strength/Skill:
12 Minutes (Every minute on the minute)
1 Clean and Jerk @ 70%
1 Clean and Jerk @ 70%
1 Clean and Jerk @ 70%
1 Clean and Jerk @ 70%
1 Clean and Jerk @ 75%
1 Clean and Jerk @ 75%
1 Clean and Jerk @ 75%
1 Clean and Jerk @ 75%
1 Clean and Jerk @ 80%
1 Clean and Jerk @ 80%
1 Clean and Jerk @ 80%
1 Clean and Jerk @ 80%
Metcon:
AMRAP 7 Minutes
1 Squat Snatch (135/95)
3 Power Clean and Jerks (135/95)
5 Box Jump Overs (30/24)
