Workout of the Day
2/24/24
Saturday Partner WOD!!
Team of 2: 2 Rounds
- 60 x Cal Air Runner
- 60 x DB Step-ups
- 60 x Cal Ski
- 60 x Partner Burpees
- 60 x Cal Echo Bike
- 60 x Pull-ups
go to full workout
Strength/Skill:
5 Back Squat @ 65% 1 RM Back Squat
5 Back Squat @ 70% 1 RM Back Squat
5 Back Squat @ 75% 1 RM Back Squat
5 Back Squat @ 75% 1 RM Back Squat
5 Back Squat @ 75% 1 RM Back Squat
Metcon:
50 Double Unders
15 Front Squats (155/105)
100 Double Unders
15 Front Squats (155/105)
50 Double Unders
go to full workout
2/23/24
go to full workout
2/22/24
Cook’s Kitchen
2/21/24
Strength/Skill:
1 Clean and Jerk @ 75% 1 RM Clean and Jerk
1 Clean and Jerk @ 78% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 78% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
Metcon:
AMRAP 18 Minutes
18 Alternating Dumbbell Hang Clean and Jerk (50/35)
18 Dumbbell Facing Burpee
18 Toes to Bar
go to full workout
2/20/24
Strength/Skill:
- 5/5/3/3/1/1 x Supinated Bench Press
- 6×7 Chin Ups
Metcon:
8 sets
10 Shuttle Runs (50ft)
15/12 Calorie Echo Bike
25ft Handstand Walk
-Rest 1:1 b/t sets-
go to full workout
Strength/Skill:
5 Front Squats @ 60% 1 RM Front Squat
5 Front Squats @ 60% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65+% 1 RM Front Squat
*:20 Hold in a 4in quarter squat after last repetition on each set.
Metcon:
2 Rounds through the following:
AMRAP 3 Minutes
500/400m Ski
Max Bar Muscle Ups
-rest 1 Minute-
AMRAP 3 Minutes
35/28 Calorie Assault Bike (OR 28/22 Calorie Echo Bike)
Max Burpee Box Jump Over (24/20)
-rest 1 Minute-
AMRAP 3 Minutes
500/400m Row
Max Pistols
-rest 1 Minute-
AMRAP 3 Minutes
1000/800m Bike Erg
Max Handstand Push Ups
-rest 1 Minute-
go to full workout
2/19/24
go to full workout
2/17/24
Saturday Partner WOD!!
4 Rounds Each:
- 15/12 Cal Ski
- 8 x SHSPU
4 Rounds Each:
- 150m Air Runner
- 10 x DB Snatch
4 Rounds Each:
- 10/8 Cal Echo Bike
- 12 x A-Squats
2/16/24
Strength/Skill:
3 Deadlift @ 60-65% 1RM Deadlift
2 Deadlift @ 65-70% 1RM Deadlift
1 Deadlift @ 70-75% 1RM Deadlift
1 Deadlift @ 75-80% 1RM Deadlift
1 Deadlift @ 80-85% 1RM Deadlift
1 Deadlift @ 85-90% 1RM Deadlift
Metcon:
1-2-3-4-5-6-7-8-9-10
Bench Press (155/105)
Deadlift (225/155)
go to full workout
2/15/24
Cook’s Kitchen
go to full workout
Strength/Skill:
1 Power Snatch @ 65-70% 1 RM Power Snatch
1 Power snatch @ 70-75% 1 RM Power Snatch
1 Power Snatch @ 75-80% 1 RM Power Snatch
1 Power Snatch @ 85-90% 1 RM Power Snatch
1 Power Snatch @ 95-100% 1 RM Power Snatch
Metcon:
AMRAP 15 Minutes
20 Kettlebell Swings (53/35)
30 yard (90 foot) sled push (145/125)
15 Kettlebell Goblet Squats (53/35)
30 yard (90 foot) sled push (145/125)
10 Single-arm kettlebell Push Press (53/35) (5 each side)
30 yard (90 foot) sled push (145/125)
