Workout of the Day
7/02/24
Strength/Skill:
1 Push Press + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Push Press + 1 Push Jerk + 1 Split Jerk @ 6.5/10 RPE
1 Push Press + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE
Metcon:
AMRAP 15 Minutes
Buy in: 45/35 Calorie Bike Erg
2 Rounds
45 GHD Sit Ups
45 Push Press (95/65)
-in remainder of time-
Max Calorie Bike Erg
go to full workout
Strength/Skill:
Power Snatch @ 73% 1RM Snatch
1 Power Snatch @ 75% 1RM Snatch
1 Power Snatch @ 75% 1RM Snatch
1 Power Snatch @ 78-80% 1RM Snatch
1 Power Snatch @ 78-80% 1RM Snatch
Metcon:
1-2-3-4-5-6-7-8-9-10
Power Snatch (135/95)
Burpee Pull Up
go to full workout
7/01/24
go to full workout
7/01/24
Strength/Skill: 5 Sets
1 Pause Front Squat + 1 ΒΌ Front Squat + 1 Front Squat @ 70-75% 1RM Front Squat
Metcon:
3 sets: @ RPE 7/10
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
30 Double Unders
-rest 1:1 b/t sets-
6/29/24
Saturday Partner WOD!!
Teams of 2: 25m AMRAP
- 50 x Cal Ski/Row
- 40 x Wallballs
- 30 x T2B
- 20 x Power Cleans
- 10 x Wall Walks
Split rope with later erd
go to full workout
6/27/24
Strength/Skill:
In as few sets as possible, accumulate 40 Bench Press at 75-80+%.
Metcon:
7 Rounds
10 Calorie Echo Bike
1 Rope Climb
10 Box Jump Overs (24/20)
1 Rope Climb
go to full workout
Cook’s Kitchen
go to full workout
6/26/24
go to full workout
6/25/24
Strength/Skill:
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 60-63% 1RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 65-68% 1RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 70-73% 1RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 75-78% 1RM Snatch
Metcon:
Row 400m
50ft Handstand Walk
Row 600m
75ft Handstand Walk
Row 800m
50ft Handstand Walk
6/24/24
Strength/Skill:
3 Sets:
20 Single Arm Alternating Dumbbell Bench Press (keep both arms overhead and then press one arm at a time) + 5 Dumbbell Bench Press (HEAVY. Switch to Heavier Dumbbells)
-Rest 60 seconds-
50ft Kettlebell Farmer Carry + 10 Alternating Single Arm Kettlebell Row + 50ft Kettlebell Farmer Carry + 10 Alternating Single Arm Kettlebell Row + 100ft Kettlebell Farmer Carry (do not put the kettlebells down!)
-Rest 2 minutes-
Metcon:
5 Rounds
800m Run
10 Clean and Jerks (155/105)
go to full workout
6/24/24
Strength/Skill:
:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 60% 1RM Front Squat
:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 65% 1RM Front Squat
:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 70% 1RM Front Squat
:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 75% 1RM Front Squat
:10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbell Front Rack Hold @ 75+% 1RM Front Squat
Metcon:
5 Rounds
100 Double Unders
20 Toes to bar
10 Front Squats (185/125)
go to full workout
Saturday Partner WOD!!
Teams of 2: 2 Rounds
- 60 x Cal Row
- 60 x Box Jump-overs
- 60 x Cal Bike
- 60 x Pull-ups
- 60 x Cal Ski
- 60 x SDHP (115/75)
Buy-in/Cash-out: 6 x each parking lot sprint relay!
