Workout of the Day
2/03/24
Saturday Partner WOD!!
Teams of 2:
A: 4 Rounds Each
- 12/10 Cal Ski
- 9 x DB DL
- 7 x DB Hang Power Clean
- 5 x STOH
B: 4 Rounds (alternate)
- 400m Run
- 12 x Burpee Box Jumps
go to full workout
Strength/Skill:
2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 68% 1 RM Power Clean and Jerk
2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 83-85+% 1 RM Power Clean and Jerk
Metcon:
6-5-4-3-2-1-2-3-4-5-6
Thrusters (135/95)
12-10-8-6-4-2-4-6-8-10-12
Chest to Bar Pull Ups
I
go to full workout
2/01/24
go to full workout
1/31/24
Cook’s Kitchen!
1/31/24
Strength/Skill:
5 Bench Press @ 7.5/10 RPE
5 Bench Press @ 8/10 RPE
4 Bench Press @ 8.5/10 RPE
3 Bench Press @ 9/10 RPE
3 Bench Press @ 9.5/10 RPE
*7 Strict Weighted Pull Ups after each set.
Metcon:
AMRAP 15 Minutes
10 Shuttle Runs (50ft)
10 Deadlifts (225/155)
5 Wall Walks
10 Shuttle Runs (50ft)
10 Deadlifts (225/155)
go to full workout
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
