Workout of the Day
11/29/24
Strength/Skill:
12 minutes to build to a heavy set of 1 Power Snatch + 2 Overhead Squat
- Then-
7 Minutes (Every 30 seconds)
1 Power Snatch + 1 Overhead Squat @75-75+% of heavy set from 12 minutes.
Metcon:
3 Rounds
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups
go to full workout
Happy Thanksgiving!!
Turkinator 6: Death of the Tofurky
Teams of 2:
- 8 x Sled Push (1 Way)
- 10 x Partner Burpees
- 40 x Cal Ski
- 20 x Hang Clean & Jerks
- 10 x Partner Burpees
- 40 x Cal Echo Bike
- 50 x Step-ups
- 10 x Partner Burpees
- 80 x T2B
- 10 x Partner Burpees
- 50 x Step-ups
- 40 x Cal Echo Bike
- 10 x Partner Burpees
- 20 x Hang Clean & Jerks
- 40 x Cal Ski
- 10 x Partner Burpees
- 8 x Sled Push (1 Way)
go to full workout
11/28/24
go to full workout
11/27/24
Strength/Skill:
5 Sets (every minute on the minute)
7 Sumo Deadlift @8/10 RPE
-Directly into-
5 Sets (every minute on the minute)
3 Sumo Deadlift @9/10 RPE
Metcon:
5 Sets
15/12 Calorie Echo Bike @95% effort
25 Thrusters (45/35)
-rest 2 minutes-
15/12 Calorie Row @95% effort
15 Lateral Burpee over Rower
-rest 2 minutes b/t sets-
11/26/24
Strength/Skill:
Take 10-12 minutes to establish a heavy set of 2 Push Jerk.
-Rest 3 minutes-
20-10-5
Unbroken Push Jerk
*Rest 90 seconds between sets.
**Set 1 @7/10 RPE, Set 2 @8/10 RPE, Set 3 @9/10 RPE
Metcon:
3 Sets:
AMRAP 4 Minutes
3 Box Jumps (30/24)
200m Bike Erg
1 Power Snatch (135/95)
-rest 2 minutes b/t sets-
go to full workout
11/25/24
Strength/Skill:
5 Sets
3 Back Squat @82-87% 1RM Back Squat
*Rest as needed between sets.
Metcon:
Individual Version:
4 sets:
100 Double Unders
5 Rope Climbs
-rest 1:1 b/t sets-
go to full workout
Strength/Skill:
Take 12 minutes to build to a heavy double Power Clean.
-Then-
20 Sets (New set every :30)
1 Power Clean @80-85% of established double for the day.
Metcon:
6 Sets
18 Calorie Ski
12 Toes to Bar
6 Strict Handstand Push Ups (OR 9 Kipping Handstand Push Ups)
-rest 1:1 b/t sets-
go to full workout
11/22/24
go to full workout
11/20/24
Strength/Skill:
5 Sets
3 Snatch Pull @100-105% 1RM Snatch
*Rest as needed between sets.
Metcon:
10 Wall Balls (20/14) (10/9)
10 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
20 Wall Balls (20/14) (10/9)
20 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
30 Wall Balls (20/14) (10/9)
30 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
40 Wall Balls (20/14) (10/9)
40 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
50 Wall Balls (20/14) (10/9)
50 Burpee Box Jump Overs (24/20)
11/19/24
Strength/Skill:
Take 10-12 minutes to establish a heavy set of 5 Double Dumbbell Push Jerk
-Then, rest 3 minutes before next part-
2 Sets
20 Unbroken Dumbbell Push Jerk @7.5-8/10 RPE
*Rest 2-3 minutes between sets-
Metcon:
5 Rounds
5 Power Clean (185/125)
5 Bench Press (185/125)
Rx’d Sub for Bench Press if you only have 1 barbell:
- 6 Dumbbell Bench Press (2×70/50)
- 10 Dumbbell Bench Press (2×50/35)
- 12 Push Ups
go to full workout
11/18/24
Strength/Skill:
5 Sets
3 Back Squat @79-84% 1RM Back Squat
*Rest as needed between sets.
Metcon:
3 Sets
AMRAP 5 Minutes
2 Squat Snatch (135/95)
3 Bar Muscle Ups
15/12 Calorie Row
-rest 3 minutes b/t sets-
go to full workout
Strength/Skill:
12 minutes to build to a heavy set of 2 Power Snatch
-Then-
10 Minutes (Every 30 seconds)
1 Power Snatch @73-75% of established double for the day.
Metcon:
6 sets: (New set every 4:00)
Sets 1, 3, 5
100 Double Unders
25 Overhead Squats (95/65)
Sets 2, 4 & 6
100 Double Unders
25 GHD Sit Ups
