Workout of the Day
12/12/23
Strength/Skill:
8 Deadlift @ 7/10 RPE
6 Deadlift @ 7.5/10 RPE
4 Deadlift @ 8/10 RPE
4 Deadlift @ 8.5/10 RPE
Metcon:
2 Sets
Row (OR Ski)
300m @ 90% effort
300m @ 70% effort
300m @ 80% effort
300m @ 95% effort
-rest 3 minutes-
Run
300m @ 90% effort
300m @ 70% effort
300m @ 80% effort
300m @ 95% effort
-rest 3 minutes-
go to full workout
Strength/Skill:
10 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 8/10 RPE
4 Bench Press @ 9/10 RPE
*10 Supinated Grip Barbell Row after each set. Score these in notes.
Metcon:
3 Sets:
2 rounds
12 Dumbbell Deadlifts (2×50/35)
9 Dumbbell Hang Cleans (2×50/35)
6 Dumbbell Shoulder to Overhead (2×50/35)
15/12 Calorie Air Bike
-rest 1:1 b/t sets-
go to full workout
12/11/23
go to full workout
12/10/23
Strength/Skill:
3 In the hole Front Squat @ 60% 1 RM Front Squat
3 In the hole Front Squat @ 63% 1 RM Front Squat
3 In the hole Front Squat @ 65% 1 RM Front Squat
3 In the hole Front Squat @ 70% 1 RM Front Squat
Metcon:
6 Sets
3 Burpee Bar Muscle Ups
12 Shuttle Runs (50ft)
3 Burpee Bar Muscle Ups
-rest 1:1 b/t sets-
12/09/23
Saturday Partner WOD!
Teams of 2:
A: 4 Rounds Each
- 15/12 x Cal Bike Erg
- 50′ DB Lunge
B: 4 Rounds Each
- 7 x DB Clean
- 7 x DB Push Jerk
- 12 x Box Jump-overs
C: 1500m Row/Ski (250s)
go to full workout
12/08/23
Strength/Skill:
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk @ 55% 1 RM Power Clean
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk @ 60% 1 RM Power Clean
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk @ 65% 1 RM Power Clean
Metcon:
40 Wall Balls (20/14)
30 Pull Ups
30 Wall Balls (20/14)
20 Chest to bar Pull Ups
20 Wall Balls (20/14)
10 Bar Muscle Ups
go to full workout
Feel the Burn In Cook’s Kitchen!
go to full workout
12/07/23
go to full workout
12/06/23
Strength/Skill:
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 63% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
2 Power Snatch @ 70% 1 RM Power Snatch
2 Power Snatch @ 75% 1 RM Power Snatch
Metcon:
AMRAP 20 Minutes
5-10-15-20-25…..
Toes to bar
15 Overhead Squats (95/65)
75 Double Unders (OR Crossovers)
12/04/23
Strength/Skill:
4 Clean Pull @ 85% 1 RM Clean
4 Clean Pull @ 85% 1 RM Clean
4 Clean Pull @ 85% 1 RM Clean
4 Clean Pull @ 90% 1 RM Clean
4 Clean Pull @ 90% 1 RM Clean
Metcon:
2 Sets:
15/12 Calorie Echo Bike
15 Handstand Push Ups
15 Deadlifts (225/155)
-rest 1:1-
15/12 Calorie Echo Bike
5 Strict Handstand Push Ups
15 Deadlifts (225/155)
5 Strict Handstand Push Ups
-rest 1:1 b/t sets-
go to full workout
12/04/23
Strength/Skill:
3 Pause Front Squats @ 60% 1 RM Front Squat
3 Pause Front Squats @ 63% 1 RM Front Squat
3 Pause Front Squats @ 65% 1 RM Front Squat
*Pause of 3 seconds in the bottom of the squat.
Metcon:
3 sets (1 set every 12 minutes)
9-15-21-27
Calorie Ski (OR Row)
*200m Run after each
*Set 1: at 80% pacing
*Set 2: at 90% pacing
*Set 3: at 80% pacing
**leave enough in the tank you could go 1 more
go to full workout
Saturday Partner WOD!!
