Workout of the Day
3/09/24
Saturday Partner WOD!!
Teams of 2:
4 Rounds Each
- 100m Run
- 8 x Burpee Box Jump-overs
4 Rounds Each
- 12/10 Cal Bike
- 50′ Lunge
4 Rounds Each
- 15/12 Cal Ski
- 12 x Push Jerk
go to full workout
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 – 24.2
go to full workout
3/08/24
go to full workout
3/07/24
Cook’s Kitchen
3/05/24
Strength/Skill:
1 Clean lift off to 1” + 1 Clean Pull + 1 Pause Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean and Jerk
1 Clean lift off to 1” + 1 Clean Pull + 1 Pause Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean and Jerk
1 Clean lift off to 1” + 1 Clean Pull + 1 Pause Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean and Jerk
*Pause Power Clean: Pause in receive for 2 seconds.
Metcon:
EMOM 8 Minutes
Odd Minutes: 15 Wall balls (20/14) (10’)
Even Minutes: 12/10 Calorie Bike Erg (OR 150m Run)
-rest 2 minutes-
EMOM 8 Minutes
Odd Minutes: 15 Toes to bar
Even Minutes: 12 Box Jump Overs (24/20)
-rest 2 minutes-
EMOM 8 Minutes
Odd Minutes: 10 Thrusters (95/65)
Even Minutes: 12/10 Calorie Bike Erg (OR 150m Run)
go to full workout
3/05/24
Strength/Skill:
- 5/5/4/4/3/3 x Supinated-grip bench
- 6×7 Chin-ups
Metcon:
5 sets
15/12 Calorie Echo Bike
12 Dumbbell Deadlifts (2×50/35)
9 Dumbbell Hang Cleans (2×50/35)
6 Dumbbell Shoulder To Overhead (2×50/35)
-rest 1:1 b/t sets-
go to full workout
Strength/Skill:
4 Front Squats @ 70% 1 RM Front Squat
4 Front Squats @ 70% 1 RM Front Squat
4 Front Squats @ 75% 1 RM Front Squat
4 Front Squats @ 75% 1 RM Front Squat
4 Front Squats @ 75% 1 RM Front Squat
*:20 Hold after last repetition on each set.
Metcon:
5 rounds
250m Row (MUST be Sub 0:52 for Men and Sub 0:59 for Women)
25 Double Unders (MUST Be unbroken)
25 Single Unders (MUST Be unbroken)
*1:44/500m for men and 1:58/500m pace for women
Or give 24.1 another shot!
go to full workout
3/03/24
go to full workout
3/02/24
Saturday Partner WOD!!
8am: Open WOD 24.1!
Teams of 2: 6 x E6MO6M
Complete 2 of each of the following:
- 2 x 1000/900m Row
- 2 x 2000/1800m Bike Erg
- 2 x 700m Air Runner
With remaining time: - AMRAP Wallballs (one works at a time)
- Stop on minute 5 and rest till 6
Score is total Wallballs.
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
go to full workout
2/29/24
Cook’s Kitchen
go to full workout
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)
