Workout of the Day
12/01/23
Strength/Skill:
3 Power Snatch @ 55% 1 RM Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
3 Power Snatch @ 70% 1 RM Power Snatch
Metcon:
AMRAP 15 Minutes
20 Deadlift (115/80)
50 Double Unders
100ft Walking Lunge
50 Double Unders
10 Hang Cleans (115/80)
go to full workout
Stevie Cook’s Fitness Soiree!!
(Bonus points if you guess what Buck is thinking in this picture)
go to full workout
11/30/23
go to full workout
11/29/23
Strength/Skill:
10 Bench Press + 10 Bent Over Rows @ 6/10 RPE
10 Bench Press + 10 Bent Over Rows @ 6.5/10 RPE
10 Bench Press + 10 Bent Over Rows @ 7/10 RPE
10 Bench Press + 10 Bent Over Rows @ 7.5/10 RPE
Metcon:
2 sets:
AMRAP 4 Minutes
12/10 Calorie Bike Erg (OR 12/10 Calorie Air Bike)
8 Burpees Box Jump Overs (24/20) (OR 8 Burpee to 1ft target)
-rest 2 minutes-
AMRAP 4 Minutes
12/10 Calorie Row
8 Dumbbell Box Step Overs (50/35) (24/20)
-rest 2 minutes-
11/28/23
Strength/Skill:
3 Hang Pause Clean + 1 Pause Push Jerk @ 55% 1 RM Clean and Jerk
3 Hang Pause Clean + 1 Pause Push Jerk @ 60% 1 RM Clean and Jerk
3 Hang Pause Clean + 1 Pause Push Jerk @ 65% 1 RM Clean and Jerk
*Hang is from above the knee.
*Both pauses are for 3 seconds in the receive position.
Metcon:
5 Sets (1 set every 2:30)
16 Shuttle Runs (25ft = 1 rep)
20 GHD Sit Ups
-Rest 5 minutes-
5 Sets (1 set every 2:30)
20/16 Calorie Ski (or Row)
4 Rope Climbs (OR 6 Muscle Up)
go to full workout
11/27/23
Strength/Skill:
3 Tempo Front Squat @ 55% 1 RM Front Squat
3 Tempo Front Squat @ 60% 1 RM Front Squat
3 Tempo Front Squat @ 63% 1 RM Front Squat
*Tempo is 3 second descent, 3 second pause in the bottom.
Metcon: 30m Cap
6 Rounds
10 Hand Release Push Ups
10 Dumbbell Snatches (50/35)
5 Shuttles OR 100ft Sled Push (145/125)
10 Toes to ring (OR 10 V Ups)
10 Wall Balls (20/14)
100ft Sandbag Carry (100/70) (OR Farmer’s Carry (2×50/35)
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Saturday Partner WOD!!
Teams of 2: 25m AMRAP
Partner A: Chipper
- 1000m Run
- 1500m Ski
- 2000m Row
- 3000m Bike Erg
Partner B: Complete then Switch
- 8 x DB DL
- 8 x DB Front Squats
- 12 x Box Jump-overs (step downs)
- 12 x V-ups
- 40 x Cross-overs
go to full workout
11/25/23
go to full workout
11/24/23
Strength/Skill:
3 Push Press @RPE 7
2 Push Press @RPE 7.5
1 Push Press @RPE 8
1 Push Press @RPE 8.5
Metcon:
4 sets:
100 Double Unders
5 Rope Climbs
-rest 1:1 b/t sets-
11/22/23
Happy Thanksgiving!
Turkinator 6: Salivation
Teams of 2:
- 8 x Sled Push (1-way)
- 15 x Partner Burpees
- 40 x Cal Ski
- 20 x Hang Clean and Jerks
- 15 x Partner Burpees
- 40 x Cal Echo Bike
- 50 x Step-ups
- 15 x Partner Burpees
- 80 x T2B
- 15 x Partner Burpees
- 50 x Step-ups
- 40 x Cal Echo Bike
- 15 x Partner Burpees
- 20 x Hang Clean and Jerks
- 40 x Cal Ski
- 15 x Partner Burpees
- 8 x Sled Push (1-way)
go to full workout
11/21/23
Strength/Skill:
3 Pause In the Hole Clean from Below the Knee @RPE 7
2 Pause In the Hole Clean from Below the Knee @RPE 7.5
1 Pause In the Hole Clean from Below the Knee @RPE 8
1 Pause In the Hole Clean from Below the Knee @RPE 8.5
Metcon:
- 800m Air Runner (or development lap)
- 50 x Hollow Rocks
- 2000m Row
- 50 x Hollow Rocks
- 2000m Bike Erg
Complete in any order!
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Strength/Skill:
3 Hang Snatch @ 6/10 RPE
2 Hang Snatch @ 7/10 RPE
1 Hang Snatch @ 8/10 RPE
1 Hang Snatch @ 8.5/10 RPE
1 Hang Snatch @ 9/10 RPE
1 Hang Snatch @ 9.5/10 RPE
1 Hang Snatch @ 10/10 RPE
Metcon:
AMRAP 7 Minutes
5 Box Jumps (30/24)
3 Power Cleans (185/125)
Cash-out:
- 400m Run, 50 x Hollow Rocks, 400m Run
