Workout of the Day
1/05/24
Strength/Skill:
10 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 7.5/10 RPE
4 Bench Press @ 8/10 RPE
2 Bench Press @ 9/10 RPE
Metcon:
21-15-9
Devil press (2×50/35)
42-30-18
Chest to bar pull ups
go to full workout
Stevie Wonderfit
go to full workout
1/04/24
go to full workout
1/02/24
Strength/Skill:
3 Position Power Clean + 2 Push Jerk @ 60% 1 RM Clean and Jerk
3 Position Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 73% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 73+% 1 RM Clean and Jerk
Metcon:
AMRAP 14 Minutes
14/11 Calorie Ski (OR Row)
14 Deadlifts (185/125)
28 Crossovers
1/02/24
Strength/Skill:
2 Times Through
For Time:
10 Power Snatch @ 75lb/55lb or 60-65%
8 Power Snatch @ 95lb/65lb or 65-70%
6 Power Snatch @ 115lb/85lb or 70-75%
4 Power Snatch @ 135lb/95lb or 75-80%
2 Power Snatch @ 155lb/105lb or 80-85%
*Rest 3-5 Min and then repeat.
Metcon:
Wall Ball Option with 1 weight
3 Sets:
20 Wall Balls (20/14)
30 Air Squats
20 Wall Balls (20/14)
-rest 3 minutes between sets-
go to full workout
12/31/23
Strength/Skill:
3 Front Squat @ 65% 1 RM Front Squat
3 Front Squat @ 70% 1 RM Front Squat
3 Front Squat @ 75% 1 RM Front Squat
3 Front Squat @ 80% 1 RM Front Squat
3 Front Squat @ 80% 1 RM Front Squat
Metcon:
5 sets (1 set every 3 minutes):
9 Shoulder to Overhead (135/95)
15 Bar Facing Burpees
21 Toes to Bar (must be done in sets of 7+)
go to full workout
Saturday Partner WOD!!
Teams of 2: 20m AMRAP
A: 400m Run/1k Bike (alternate)
B: Complete
- 12 x DB DL
- 12 x Box Jump-overs
- 3 x Wall Walks
- 3 x Wall-facing HSPU
go to full workout
12/30/23
go to full workout
12/29/23
Strength/Skill:
3 Power Snatch @ 50% 1 RM Power Snatch
2 Power Snatch @ 55% 1 RM Power Snatch
1 Power Snatch @ 60% 1 RM Power Snatch
1 Power Snatch @ 65% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 80% 1 RM Power Snatch
1 Power Snatch @ 80+% 1 RM Power Snatch
Metcon:
Perform 30-40 minutes of Zone 2.
Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE of 3-4).
12/28/23
Strength/Skill: 5 Sets
- 45y Sled Push (15 up/back/up)
- 20 x GOOD Hollow Rocks
Metcon: 50/40/30/20/10
- 50/40/30/20/10 x Cal Row/Ski
- 30/25/20/15/10 x HSPU
- 30/25/20/15/10 x GHD
go to full workout
12/27/23
Strength/Skill:
1 Clean Pull + 1 Clean @ 60% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean @ 65% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean @ 70% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean @ 80% 1 RM Clean and Jerk
Metcon:
3:00 Max Calorie Assault Bike
-3:00 rest-
3:00 Max 25ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Row
-3:00 rest-
2:00 Max Calorie Assault Bike
-2:00 rest-
2:00 Max 25ft Shuttle Run
-2:00 rest-
2:00 Max Calorie Row
-2:00 rest-
1:00 Max Calorie Assault Bike
-1:00 rest-
1:00 Max 25ft Shuttle Run
-1:00 rest-
1:00 Max Calorie Row
*Sub Echo Bike for Rx’d if needed
*Score each 25ft Shuttle Run as 1 rep.
*1 Calorie = 1 Rep
go to full workout
Strength/Skill:
1 Front Squat @ 55% 1 RM Front Squat
1 Front Squat @ 60% 1 RM Front Squat
1 Front Squat @ 65% 1 RM Front Squat
1 Front Squat @ 70% 1 RM Front Squat
1 Front Squat @ 80+% 1 RM Front Squat
Metcon:
3 sets (1 Set every 3 Minutes)
100 Double Unders
30 Push Ups
