Workout of the Day
3/21/24
Cook’s Kitchen
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Strength/Skill:
1 Clean and Jerk @ 60% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 60% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 70% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 70% 1 RM Clean and Jerk
1 Clean and Jerk @ 75% 1 RM Clean and Jerk
Metcon:
2 sets (set 1 @75%, set 2 @80%)
14/11 Calorie Echo Bike
14 Overhead Squats (115/80)
7 Rope Climbs
14 Overhead Squats (115/80)
14/11 Calorie Echo Bike
-rest 3 minutes b/t sets-
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3/20/24
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3/19/24
Strength/Skill:
5 Sets
- 5 x Reverse Grip Bench Press
- 7 x Chin-ups
Metcon:
4 sets:
10 Sandbag Cleans (150/100) (OR Barbell Power Clean (185/125))
20 GHD Sit Ups
30/24 Calorie Ski
-rest 1:1 b/t sets-
-straight into-
4 sets:
10 Double Dumbbell Deadlifts (2×100/70)
20 Toes to Bar
30/24 Calorie Row
-rest 1:1 b/t sets-
3/18/24
Strength/Skill:
1 Front Squat @ 65-75% 1 RM Front Squat
1 Front Squat @ 75-85% 1 RM Front Squat
1 Front Squat @ 85-90% 1 RM Front Squat
1 Front Squat @ 90-95+% 1 RM Front Squat
Metcon:
8 Sets:
10 Hang Dumbbell Snatch (70/50)
10 Bar Facing Burpee
15/12 Cal Row
-Rest 45sec b/t sets-
-Rest 3min between sets 4 & 5-
or
Give the last open WOD another shot!
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3/16/24
Saturday Partner WOD!!
Teams of 2: 3 Rounds (1m on/1m off alternating w/partner)
- M1: Ski Cals
- M2: Box Jump-overs
- M3: Bike Cals
- M4: DB Snatch
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Strength/Skill:
4 Back Squat @ 80% 1 RM Back Squat
4 Back Squat @ 80% 1 RM Back Squat
4 Back Squat @ 85% 1 RM Back Squat
4 Back Squat @ 85% 1 RM Back Squat
4 Back Squat @ 85+% 1 RM Back Squat
Metcon: Open WOD 24.3
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3/15/24
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3/14/24
Cook’s Kitchen
3/13/24
Strength/Skill:
1 Clean Lift Off to Mid Knee + 1 Pause Clean + Jerk Dip + 1 Pause Split Jerk @ 70% 1RM Clean and Jerk
1 Clean Lift Off to Mid Knee + 1 Pause Clean + Jerk Dip + 1 Pause Split Jerk @ 75% 1RM Clean and Jerk
1 Clean Lift Off to Mid Knee + 1 Pause Clean + Jerk Dip + 1 Pause Split Jerk @ 80% 1RM Clean and Jerk
*Pause Clean + Pause Split Jerk: Pause in receive for 2 seconds.
Metcon:
3 sets:
12/10 Calorie Ski (OR Row)
8 Dumbbell Front Squats (2×50/35)
12/10 Calorie Ski (OR Row)
6 Dumbbell Push Press (2×50/35)
12/10 Calorie Ski (OR Row)
4 Dumbbell Thrusters (2×50/35)
12/10 Calorie Ski (OR Row)
2 Dumbbell Squat Clean Thrusters (2×50/35)
-rest until minute 8 before starting the next set-
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3/11/24
Strength/Skill:
- 3/3/2/2/1/1 x Reverse Grep Bench
- 6×7 Chin Ups
Metcon;
6 sets
50 Double Unders
Odd sets: 10 Clean and Jerks (95/65)
Even Sets: 10 Power Snatches (95/65)
10 Bar Facing Burpees
-Rest 1:00 between sets-
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Strength/Skill:
4 Front Squats @ 70-75% 1 RM Front Squat
4 Front Squats @ 70-75% 1 RM Front Squat
4 Front Squats @ 75-80% 1 RM Front Squat
4 Front Squats @ 75-80% 1 RM Front Squat
4 Front Squats @ 75-80% 1 RM Front Squat
*:20 Hold on the last repetition.
Metcon:
5 Sets (0:40 on/0:20 off) (20 minutes)
Minute 1: Max Calorie Bike Erg
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max Toes to Bar (Rounds 1, 3 and 5)/Max Bar Muscle Ups (Rounds 2 and 4)
Minute 4: Max Wall Walks
*Max Toes to Bar in minute: 20 aka stop if you get to 20.
**Max Bar Muscle Up in minute: 10 aka stop if you get to 10.
