Workout of the Day
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
go to full workout
1/19/24
go to full workout
1/18/24
Cook’s Kitchen
1/16/24
Strength/Skill:
Bench Press @ 6.5/10 RPE
8 Bench Press @ 7.5/10 RPE
6 Bench Press @ 8/10 RPE
4 Bench Press @ 8.5/10 RPE
2 Bench Press @ 9.5/10 RPE
*5 Strict Weighted Chin Ups after each set.
Metcon:
For time:
40/32 Calorie Row
20 Hang Kettlebell Clean and Jerk (53/35)
5 Rope Climbs
-Rest 2 minutes-
30/24 Calorie Echo Bike
20 Box Jump Overs (30/24)
10 Ring Muscle Ups
-Rest 2 minutes-
20/16 Calorie Row
20 Lateral Burpee over Rower
15 Bar Muscle Ups
go to full workout
1/16/24
Happy Birthday Joe Wallash!!
Strength/Skill:
- 3 x Power Clean
- 3 x Power Clean
- 2 x Power Clean
- 2 x Power Clean
- 1 x Power Clean
- 1 x Power Clean
- 1 x Power Clean
Metcon:
Buy-in: 25 Cal Echo Bike
5 Rounds
- 3 x Bar MU
- 5 x Power Clean (155/105)
Cash-out: 25 Cal Echo Bike
go to full workout
Strength/Skill:
3 Front Squat @ 68% 1 RM Front Squat
3 Front Squat @ 73% 1 RM Front Squat
3 Front Squat @ 78% 1 RM Front Squat
3 Front Squat @ 83% 1 RM Front Squat
3 Front Squat @ 83-85% 1 RM Front Squat
Metcon:
2 Sets:
2 Rounds
1 Minute Calorie Bike Erg (OR Airbike)
1 Minute Burpee Box Jump Over (24/20)
-Rest 2 minutes-
2 Rounds
1 Minute Calorie Ski (OR Row)
1 Minute Shuttle Run (50ft)
-Rest 2 minutes between sets-
go to full workout
1/15/24
go to full workout
1/12/24
Saturday Partner WOD!!
Teams of 2: Chipper
- 50 x Cal Ski
- 10 x Partner Burpees
- 50 x T2B
- 10 x Partner Burpees
- 50 x Bike Cals
- 10 x Partner Burpees
- 50 x DB DL
- 10 x Partner Burpees
- 50 x Cal Air Runner
- 10 x Partner Burpees
- 100 x Goblet Squats
- 10 x Partner Burpees
1/11/24
Strength/Skill:
5 Wide Grip Bench Press @ 6/10 RPE
5 Wide Grip Bench Press @ 6.5/10 RPE
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 Chin Up after each set.
Metcon:
10 min AMRAP
30 Double Unders
15 Ground to Overhead (75/55)
go to full workout
1/11/24
Cook’s Kitchen
go to full workout
Strength/Skill:
3 Position Power Snatch @ 55% 1 RM Power Snatch
3 Position Power Snatch @ 60% 1 RM Power Snatch
3 Position Power Snatch @ 65% 1 RM Power Snatch
3 Position Power Snatch @ 68% 1 RM Power Snatch
3 Position Power Snatch @ 70% 1 RM Power Snatch
Metcon:
8 Sets (0:00 – 8:00)
Every Minute on Minute
200m Run
-Rest 2:00-
8 Sets (10:00 – 18:00)
Every Minute on Minute
200/180m Ski (OR Row)
-Rest 2:00-
8 Sets (20:00 – 28:00)
Every Minute on Minute
400/360m Bike Erg (OR 12/10 Calorie Air Bike)
-Rest 2:00-
10 Sets (30:00 – 40:00)
Every minute on Minute
5 Clean and Jerks @135/95
