Workout of the Day
6/20/24
Cook’s Kitchen
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Strength/Skill:
3 Push Press + 2 Push Jerk + 1 Behind the Neck Split Jerk @ 6/10 RPE
3 Push Press + 2 Push Jerk + 1 Behind the Neck Split Jerk @ 7/10 RPE
3 Push Press + 2 Push Jerk + 1 Behind the Neck Split Jerk @ 7.5/10 RPE
3 Push Press + 2 Push Jerk + 1 Behind the Neck Split Jerk @ 8/10 RPE
Metcon:
For Time:
AMRAP 1 Minute
7 Barbell Bench Press (bodyweight/.75x bodyweight)
AMRAP Toes to Bar in the time remaining until you get to 100 reps
-rest 1 minute b/t sets-
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6/19/24
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6/17/24
Strength/Skill:
EMOM for 5 Min:
Min 1: 1 Power Snatch @ 85% 1RM Power Snatch
Min 2: 1 Power Snatch @ 85% 1RM Power Snatch
Min 3: 1 Power Snatch @ 85% 1RM Power Snatch
Min 4: 1 Power Snatch @ 85% 1RM Power Snatch
Min 5: 1 Power Snatch @ 85% 1RM Power Snatch
*Play around with different depths of receiving the barbell.
Metcon:
For Time
150 Double Unders
15 Ring Muscle Ups
30 Burpee Box Get Over (48/40)
15 Ring Muscle Ups
150 Double Unders
6/16/24
Strength/Skill:
1 Front Squat @ 75% 1 RM Front Squat
1 Front Squat @ 80% 1 RM Front Squat
1 Front Squat @ 85% 1 RM Front Squat
1 Front Squat @ 85-85+% 1 RM Front Squat
1 Front Squat @ 85-85+% 1 RM Front Squat
Metcon:
4 sets @ 75% intensity
AMRAP 6 minutes:
400m Ski
AMRAP Rounds of Holleyman
-rest 3 minutes b/t sets-
Holleyman:
5 Wall Ball (20/14)
3 Handstand Push Up
1 Power Clean (225/155)
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6/15/24
Saturday Partner WOD!!
Teams of 2:
8 Rounds Each for Time (alternate):
- 300m Row/Ski
- 10 x Hang C&J (115/75)
- 8 x T2B
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Strength/Skill:
In as few of sets as possible, accumulate 30 Bench Press @ 70% 1RM Bench Press.
Metcon:
3 Sets:
25 Jumping Split Lunges (total)
20 V Ups
-rest 30 seconds-
50ft Dumbbell Front rack Walking Lunge (2×50/2×35)
20 GHD Sit Ups
-rest 2 minutes b/t sets-
Cash-out:
4 Sets
14 Standing Tricep Extension w/Band @ RPE 8-9
14 Seated Alternating Dumbbell Curl @ RPE 8-9
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6/13/24
go to full workout
6/13/24
Cook’s Kitchen
6/11/24
Strength/Skill:
3 Snatch Speed Pull Singles @ 95% 1 RM Snatch
3 Snatch Speed Pull Singles @ 100% 1 RM Snatch
3 Snatch Speed Pull Singles @ 100% 1 RM Snatch
*3 Jump Complex (1 Broad Jump Straight into 1 Vertical Jump) after each set.
Metcon:
2 sets:
50 Wall Balls (20/14)
100 Double Unders
15 Bar Muscle Ups
100ft Handstand Walk
5 Legless Rope Climbs
-rest 5 minutes b/t sets-
go to full workout
6/10/24
Strength/Skill:
3 Sets
10 Single Arm Alternating Dumbbell Bench Press (keep both arms overhead and then press one arm at a time) (5 each arm) + 10 Dumbbell Bench Press
-Rest 1 Minute-
5 Double Kettlebell Bent Over Row + 50ft Double Kettlebell Front Rack Carry + 5 Double Kettlebell Bent Over Row + 50ft Double Kettlebell Front Rack Carry + 5 Double Kettlebell Bent Over Row + 100ft Kettlebell Front Rack Carry (do not put the kettlebells down!)
-Rest 2 Minutes-
Metcon:
For Time
200m Sandbag Bearhug Carry (150/100)
400m Dumbbell Farmer Carry (2×70/50)
*every time you break on the Sandbag Carries complete 5 Sandbag Cleans
*every time you break on the Farmer Carry complete 15 Dumbbell Push Ups
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Strength/Skill:
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 55% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 60% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 65% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 70% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 70+% 1 RM Front Squat
Metcon:
5 Sets
1000m Bike Erg
15 Lateral Burpee over Dumbbells
15 Dumbbell Hang Clean and Jerks (2×50/35)
-rest 2 minutes b/t sets-
