Workout of the Day

3/09/24

WOD: Saturday

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

WOD: Friday

go to full workout

3/07/24

WOD: Thursday

Cook’s Kitchen

3/05/24

WOD: Wednesday

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

WOD: Tuesday

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

WOD: Monday

go to full workout

3/02/24

WOD: Saturday

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

WOD: Friday

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

WOD: Thursday

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)

go to full workout

2/28/24

WOD: Wednesday