Workout of the Day
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)
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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)
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2/08/24
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2/08/24
Cook’s Kitchen
2/07/24
Strength/Skill:
- 5/5/4/4/3 x Reverse Grip Bench Press
- 5×7 Chin Ups
Metcon:
6 Rounds:
1 Minute Max Calorie Row (OR Ski)
1 Minute Max Burpees
1 Minute Max Double Unders
-Rest 1 Minute-
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2/05/24
Strength/Skill:
12 Minutes (Every minute on the minute)
1 Snatch @ 70%
1 Snatch @ 70%
1 Snatch @ 70%
1 Snatch @ 70%
1 Snatch @ 75%
1 Snatch @ 75%
1 Snatch @ 75%
1 Snatch @ 75%
1 Snatch @ 80%
1 Snatch @ 80%
1 Snatch @ 80%
1 Snatch @ 80%
Metcon:
5 sets:
5 Shuttle Runs (50ft)
1 Handstand Walk (25ft)
5 Shuttle Runs (50ft)
1 Handstand Walk (25ft)
5 Shuttle Runs (50ft)
-rest 1:1 b/t sets-
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Strength/Skill:
5 Full Grip Front Squats @ 68% 1 RM Front Squat
5 Full Grip Front Squats @ 73% 1 RM Front Squat
4 Full Grip Front Squats @ 75% 1 RM Front Squat
4 Full Grip Front Squats @ 78-80% 1 RM Front Squat
3 Full Grip Front Squats @ 80-83% 1 RM Front Squat
Metcon:
2 Sets
2 Rounds
20/16 Calorie Assault Bike
20 Toes to Bar (unbroken)
100ft Sandbag Bear Hug Carry (150/100)
10 Bar Muscle Ups (unbroken)
-rest 2 minutes b/t set-
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2/05/24
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2/03/24
Saturday Partner WOD!!
Teams of 2:
A: 4 Rounds Each
- 12/10 Cal Ski
- 9 x DB DL
- 7 x DB Hang Power Clean
- 5 x STOH
B: 4 Rounds (alternate)
- 400m Run
- 12 x Burpee Box Jumps
2/01/24
Strength/Skill:
2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 68% 1 RM Power Clean and Jerk
2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 83-85+% 1 RM Power Clean and Jerk
Metcon:
6-5-4-3-2-1-2-3-4-5-6
Thrusters (135/95)
12-10-8-6-4-2-4-6-8-10-12
Chest to Bar Pull Ups
I
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1/31/24
Cook’s Kitchen!
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Strength/Skill:
5 Bench Press @ 7.5/10 RPE
5 Bench Press @ 8/10 RPE
4 Bench Press @ 8.5/10 RPE
3 Bench Press @ 9/10 RPE
3 Bench Press @ 9.5/10 RPE
*7 Strict Weighted Pull Ups after each set.
Metcon:
AMRAP 15 Minutes
10 Shuttle Runs (50ft)
10 Deadlifts (225/155)
5 Wall Walks
10 Shuttle Runs (50ft)
10 Deadlifts (225/155)
