Workout of the Day
1/23/24
Strength/Skill:
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 Wide Grip Bench Press @ 8.5/10 RPE
5 Wide Grip Bench Press @ 9/10 RPE
*5-7 Chin Up after each set.
Metcon:
AMRAP 20 Minutes
1000m Bike Erg
50 ft Overhead Dumbbell Walking Lunge (50/35) (right arm)
20 Toes to bar
50 ft Overhead Dumbbell Walking Lunge (50/35) (left arm)
20 Lateral Burpee over Dumbbell
20 Dumbbell Snatch (50/35)
*Every 10m is a rep and 5ft is a rep.
go to full workout
Strength/Skill:
For Time: (2 Sets)
5 Squat Cleans @185/125# or 60-65%
4 Squat Cleans @ 205/145# or 68-70%
3 Squat Cleans @ 245/165# or 75-78%
2 Squat Cleans @ 275/185# or 80-85%
1 Squat Clean @ 315/205# or 88-90%
*Rest 3-5 Minutes between sets.
**Cycled or fast singles.
Metcon:
5 Sets
AMRAP 3 Minutes
250/200m Row
20 Box Jump Overs (24/20)
Odd Sets: Max Overhead Squats (115/80) in remaining time
Even Sets: Max Front Squats (115/80) in remaining time
-rest 3 minutes b/t sets-
go to full workout
1/21/24
go to full workout
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
1/19/24
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
1/18/24
Cook’s Kitchen
go to full workout
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
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
1/15/24
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
1/12/24
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
go to full workout
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)
