Workout of the Day
3/14/24
Cook’s Kitchen
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Strength/Skill:
1 Clean Lift Off to Mid Knee + 1 Pause Clean + Jerk Dip + 1 Pause Split Jerk @ 70% 1RM Clean and Jerk
1 Clean Lift Off to Mid Knee + 1 Pause Clean + Jerk Dip + 1 Pause Split Jerk @ 75% 1RM Clean and Jerk
1 Clean Lift Off to Mid Knee + 1 Pause Clean + Jerk Dip + 1 Pause Split Jerk @ 80% 1RM Clean and Jerk
*Pause Clean + Pause Split Jerk: Pause in receive for 2 seconds.
Metcon:
3 sets:
12/10 Calorie Ski (OR Row)
8 Dumbbell Front Squats (2×50/35)
12/10 Calorie Ski (OR Row)
6 Dumbbell Push Press (2×50/35)
12/10 Calorie Ski (OR Row)
4 Dumbbell Thrusters (2×50/35)
12/10 Calorie Ski (OR Row)
2 Dumbbell Squat Clean Thrusters (2×50/35)
-rest until minute 8 before starting the next set-
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3/13/24
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3/11/24
Strength/Skill:
- 3/3/2/2/1/1 x Reverse Grep Bench
- 6×7 Chin Ups
Metcon;
6 sets
50 Double Unders
Odd sets: 10 Clean and Jerks (95/65)
Even Sets: 10 Power Snatches (95/65)
10 Bar Facing Burpees
-Rest 1:00 between sets-
3/11/24
Strength/Skill:
4 Front Squats @ 70-75% 1 RM Front Squat
4 Front Squats @ 70-75% 1 RM Front Squat
4 Front Squats @ 75-80% 1 RM Front Squat
4 Front Squats @ 75-80% 1 RM Front Squat
4 Front Squats @ 75-80% 1 RM Front Squat
*:20 Hold on the last repetition.
Metcon:
5 Sets (0:40 on/0:20 off) (20 minutes)
Minute 1: Max Calorie Bike Erg
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max Toes to Bar (Rounds 1, 3 and 5)/Max Bar Muscle Ups (Rounds 2 and 4)
Minute 4: Max Wall Walks
*Max Toes to Bar in minute: 20 aka stop if you get to 20.
**Max Bar Muscle Up in minute: 10 aka stop if you get to 10.
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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
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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
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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)
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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!
