Workout of the Day

2/05/24

WOD: Tuesday

Strength/Skill:

12 Minutes (Every minute on the minute)
1 Snatch @ 70%
1 Snatch @ 70%
1 Snatch @ 70%
1 Snatch @ 70%
1 Snatch @ 75%
1 Snatch @ 75%
1 Snatch @ 75%
1 Snatch @ 75%
1 Snatch @ 80%
1 Snatch @ 80%
1 Snatch @ 80%
1 Snatch @ 80%

Metcon:

5 sets:
5 Shuttle Runs (50ft)
1 Handstand Walk (25ft)
5 Shuttle Runs (50ft)
1 Handstand Walk (25ft)
5 Shuttle Runs (50ft)
-rest 1:1 b/t sets-

go to full workout

Strength/Skill:

5 Full Grip Front Squats @ 68% 1 RM Front Squat
5 Full Grip Front Squats @ 73% 1 RM Front Squat
4 Full Grip Front Squats @ 75% 1 RM Front Squat
4 Full Grip Front Squats @ 78-80% 1 RM Front Squat
3 Full Grip Front Squats @ 80-83% 1 RM Front Squat

Metcon:

2 Sets
2 Rounds
20/16 Calorie Assault Bike
20 Toes to Bar (unbroken)
100ft Sandbag Bear Hug Carry (150/100)
10 Bar Muscle Ups (unbroken)
-rest 2 minutes b/t set-

go to full workout

2/05/24

WOD: Monday

go to full workout

2/03/24

WOD: Saturday

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

2/01/24

WOD: Friday

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

1/31/24

WOD: Thursday

Cook’s Kitchen!

go to full workout

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

1/31/24

WOD: Wednesday

go to full workout

1/30/24

WOD: Tuesday

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-

1/29/24

WOD: Monday

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

1/27/24

WOD: Saturday

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

go to full workout

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

1/26/24

WOD: Friday