Workout of the Day
1/30/24
Strength/Skill:
3 Power Snatch @ 65% 1 RM Power Snatch
2 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
3 Power Snatch @ 70% 1 RM Power Snatch
2 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 80% 1 RM Power Snatch
1 Power Snatch @ 80+% 1 RM Power Snatch
Metcon:
4 Sets:
10 Lateral Burpee Over Bar
50ft Dumbbell Front Rack Lunges (2×50/35)
25/20 Calorie Bike Erg
50ft Dumbbell Front Rack Lunges (2×50/35)
10 Lateral Burpee Over Bar
-rest 1:1 b/t sets-
go to full workout
Strength/Skill:
2 Front Squat @ 70% 1 RM Front Squat
2 Front Squat @ 75% 1 RM Front Squat
2 Front Squat @ 80% 1 RM Front Squat
2 Front Squat @ 85% 1 RM Front Squat
2 Front Squat @ 88-90% 1 RM Front Squat
Metcon:
2 Sets:
Every 2 minutes
At 0:00
45 Crossover Single Unders
15/12 Calorie Ski (OR Row)
At 2:00
15/12 Calorie Ski (OR Row)
45 Crossover Single Unders
At 4:00
15/12 Calorie Air Bike
15 Box Jump Overs (24/20)
At 6:00
15 Box Jump Overs (24/20)
15/12 Calorie Air Bike
go to full workout
1/29/24
go to full workout
1/27/24
Saturday Partner WOD!!
Teams of 2: 25m AMRAP
Partner A:
- 7 x DL
- 9 x Bar-facing Bar
- 11 x T2B
Partner B:
- 400m Run
1/26/24
Strength/Skill:
3 Zombie Front Squats @ 65% 1 RM Front Squat
3 Zombie Front Squats @ 70% 1 RM Front Squat
2 Zombie Front Squats @ 73-75% 1 RM Front Squat
2 Zombie Front Squats @ 73-75% 1 RM Front Squat
2 Zombie Front Squats @ 73-75% 1 RM Front Squat
Metcon:
25 Shuttle Runs (50ft)
50 Wall Balls (20/14) (10/9)
50 V Ups
50 Wall Balls (20/14) (10/9)
25 Shuttle Runs (50ft)
go to full workout
1/25/24
Cook’s Kitchen
go to full workout
Strength/Skill:
2 Position Power Snatch @ 60% 1 RM Power Snatch
2 Position Power Snatch @ 65% 1 RM Power Snatch
2 Position Power Snatch @ 68% 1 RM Power Snatch
2 Position Power Snatch @ 70% 1 RM Power Snatch
2 Position Power Snatch @ 75% 1 RM Power Snatch
Metcon:
5 Sets: (1 set every 3 minutes 30 seconds)
14/11 Calorie Echo Bike
70 Double Unders
14/11 Calorie Echo Bike
*Sub 18/14 Calorie Assault Bike if needed for Rx’d
go to full workout
1/23/24
go to full workout
1/23/24
Strength/Skill:
5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 7.5/10 RPE
5 Wide Grip Bench Press @ 8/10 RPE
5 Wide Grip Bench Press @ 8.5/10 RPE
5 Wide Grip Bench Press @ 9/10 RPE
*5-7 Chin Up after each set.
Metcon:
AMRAP 20 Minutes
1000m Bike Erg
50 ft Overhead Dumbbell Walking Lunge (50/35) (right arm)
20 Toes to bar
50 ft Overhead Dumbbell Walking Lunge (50/35) (left arm)
20 Lateral Burpee over Dumbbell
20 Dumbbell Snatch (50/35)
*Every 10m is a rep and 5ft is a rep.
1/21/24
Strength/Skill:
For Time: (2 Sets)
5 Squat Cleans @185/125# or 60-65%
4 Squat Cleans @ 205/145# or 68-70%
3 Squat Cleans @ 245/165# or 75-78%
2 Squat Cleans @ 275/185# or 80-85%
1 Squat Clean @ 315/205# or 88-90%
*Rest 3-5 Minutes between sets.
**Cycled or fast singles.
Metcon:
5 Sets
AMRAP 3 Minutes
250/200m Row
20 Box Jump Overs (24/20)
Odd Sets: Max Overhead Squats (115/80) in remaining time
Even Sets: Max Front Squats (115/80) in remaining time
-rest 3 minutes b/t sets-
go to full workout
1/20/24
Saturday Partner WOD!!
Teams of 2:
4 Rounds Each
- 7 x Power Clean (115/75)
- 11 x Burpee-Over-Bar
4 Rounds Each
- 15/12 Cal Bike Erg
- 7 x Shuttles
4 Rounds Each
- 250m Row
- 12 x T2B
go to full workout
Strength/Skill:
10 Deadlift @ 60-63% 1 RM Deadlift
10 Deadlift @ 63-65% 1 RM Deadlift
8 Deadlift @ 65-68% 1 RM Deadlift
8 Deadlift @ 68-70% 1 RM Deadlift
6 Deadlift @ 70-73% 1 RM Deadlift
Metcon:
100 Double Unders
50 Thrusters (45/35)
200 Single Unders
50 Thrusters (45/35)
100 Double Unders
