Workout of the Day
3/31/24
Strength/Skill:
3 Front Squats (every 10 seconds, perform 1 squat) @ 78-83% 1 RM Front Squat
3 Front Squats (every 10 seconds, perform 1 squat) @ 78-83% 1 RM Front Squat
3 Front Squats (every 10 seconds, perform 1 squat) @ 78-83% 1 RM Front Squat
*Flow: Start standing with bar in front rack at :10, :20 and :30 perform 1 Front Squat.
Metcon:
AMRAP 10 Minutes @ 70% effort
5 Burpee Ring Muscle Ups
25 Crossover Singles
50ft Kettlebell Goblet Lunge (70/53)
-Rest 5 minutes-
AMRAP 10 Minutes @ 70% effort
15/12 Calorie Ski
15ft Handstand Walk
15 Kettlebell Swings (70/53)
15ft Handstand Walk
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Saturday Partner WOD!!
Teams of 2: 25m AMRAP
- 10 x Wall Walks
- 20 x Power Cleans (155/105)
- 30 x Burpee Box Jump-overs
- 40 x T2B
- 50 x Cal Ski
- 100 x Double Unders
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3/30/24
go to full workout
3/29/24
Strength/Skill:
3 Back Squat @ 80% 1 RM Back Squat
3 Back Squat @ 80% 1 RM Back Squat
3 Back Squat @ 85% 1 RM Back Squat
3 Back Squat @ 85% 1 RM Back Squat
3 Back Squat @ 85+% 1 RM Back Squat
Metcon:
2 Rounds
50 GHD Sit Ups
75 Wall balls (20/14) (10ft)
3/28/24
Strength/Skill: 5 Sets
- 3-5 Strict Pull-ups (4s negative or just negatives if you don’t have pull-ups yet)
- 30s DB/KB Overhead Holds
- 90s Plank
Metcon: 4 x Intervals (1m on/30s off)
- Max Cal Row
- Max Reps Complex: (5 x KB Swings, 5 x KB High Pulls, 5 x KB Gob Squats w/light KB)
- Max Cal Ski
- Max Reps Complex: (10 x V-ups, 10 x Pikes, 10 x Flutter Kicks)
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3/26/24
Strength/Skill:
3 Push Press + 3 Push Jerk @ 70% 1 RM Push Press
3 Push Press + 3 Push Jerk @ 72-75% 1 RM Push Press
3 Push Press + 3 Push Jerk @ 75-80% 1 RM Push Press
Metcon:
5-4-3-2-1-2-3-4-5
Wall Walks
*150ft Dumbbell Farmers Carry (2×70/50) after each set
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Strength/Skill:
10 Minutes (one set every minute)
3 Low Hang Power Clean @60% 1RM Clean
*Touch and Go from below knee.
**Focusing on efficiency and speed.
Metcon:
3 Rounds
2 Rope Climbs (15ft)
10 Box Get Overs (48/40)
-rest 2:00-
2 Rounds
3 Rope Climbs (15ft)
15 Box Jump Overs (30/24)
-rest 2:00-
1 Round
6 Rope Climbs (15ft)
30 Box Jump Overs (24/20)
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3/26/24
go to full workout
3/26/24
Strength/Skill:
3 Front Squats (every 10 seconds, perform 1 squat) @ 70-75% 1 RM Front Squat
3 Front Squats (every 10 seconds, perform 1 squat) @ 75-78% 1 RM Front Squat
3 Front Squats (every 10 seconds, perform 1 squat) @ 75-78% 1 RM Front Squat
3 Front Squats (every 10 seconds, perform 1 squat) @ 75-78% 1 RM Front Squat
Metcon:
3 Rounds
27 Air Squats
21 GHD Sit Ups
15 Deficit Push Ups (4/2 inches) (OR Ring)
-rest 3 minutes-
3 Rounds
27 Air Squats
21 Toes to bar
15 Ring Dips
3/23/24
Saturday Partner WOD!
Teams of 2:
2 x 250m Row Each
3 Rounds Each
- 12 x Hang DB C&J
- 12 x Box Jump-overs
50 x Partner Burpees
3 Rounds Each
- 10/8 Cal Bike
- 12 x A-squats
2 x 250m Row Each
go to full workout
3/22/24
Strength/Skill:
1 Back Squat @80% 1 RM Back Squat
1 Back Squat @80% 1 RM Back Squat
1 Back Squat @80% 1 RM Back Squat
1 Back Squat @80% 1 RM Back Squat
1 Back Squat @80% 1 RM Back Squat
Metcon:
For time:
1-2-3-4-5-6-7-8
Squat Cleans (225/145)
Wall Walks
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Cook’s Kitchen
