Workout of the Day
11/04/24
Strength/Skill:
5 Sets
3 Back Squats @73-78% 1RM Back Squat
*Rest as needed between sets.
Metcon:
5 Sets
200m Run
4 Ring Muscle Up
-rest 1:1 b/t-
-Rest 3 minutes before the next 5 sets-
5 Sets
200m Ski
12 Ring Push Ups (OR Dumbbell/Kettlebell Push ups)
-rest 1:1-
go to full workout
Strength/Skill:
Power Snatch
Take 12 minutes to build to a heavy triple.
Metcon:
5 sets:
15/12 Calorie Echo Bike
12 Dumbbell Hang Squat Cleans (2×50/35)
9 Kipping Handstand Push Ups
-rest 1:1 b/t sets-
go to full workout
11/01/24
go to full workout
10/30/24
Strength/Skill:
5 Sets
5 Clean Pull @90% 1RM Clean
*Rest as needed between sets
Metcon:
3 Rounds
35 Wall Balls (20/14) (10/9)
20 Burpee Box Jump Overs (24/20)
RX: 3 Rounds
50 Wall Balls (20/14) (10/9)
50 Burpee Box Jump Overs (24/20)
10/29/24
Strength/Skill:
Strict Press
Take 10-12 minutes to establish a heavy triple Strict Press for the day.
Push Press
50 unbroken Barbell Push Press with empty barbell.
Metcon:
2 sets:
Row 1000m @75% effort
-rest 90 seconds-
Row 750m @80% effort
-rest 60 seconds-
Row 500m @85% effort
-rest 30 seconds-
Row 250m @90% effort
-rest 2 minutes-
Sub Ski (1:1 meters) or Bike Erg (2:1 meters)
go to full workout
10/28/24
Strength/Skill:
5 Sets
3 Back Squats @70-75% 1RM Back Squat
*Rest as needed between sets.
Metcon:
2 Sets
3 Rounds
12 GHD Sit Ups (OR Toes to Bar)
25ft Dumbbell Walking Lunge (2×50/35)
36 Double Unders
-rest 3 minutes b/t sets-
go to full workout
Strength/Skill:
Warm up to 75% 1RM Back Squat.
2 Sets
3 Back Squats @75-80% 1RM Back Squat
2 Sets
2 Back Squats @85-88% 1RM Back Squat
4-5 Sets
1 Back Squat @90-90+% 1RM Back Squat
*Note: You are building to a 1RM. Use prior lifts/percentages/RPE as a suggested build up to your attempts.
If you’re not ready to complete a max effort attempt, do the following:
5 Sets
1 Back Squat @80% 1RM Back Squat
*Rest as needed between sets.
Metcon:
21-15-9
Echo bike Calories
Power Snatches (105/75)
*Assault Bike Calories = 27-18-12
go to full workout
10/24/24
go to full workout
10/23/24
Strength/Skill:
10 Sets (1 set every minute on the minute)
1 Power Snatch @5.5/10 RPE
1 Power Snatch @6/10 RPE
1 Power Snatch @6.5/10 RPE
1 Power Snatch @7/10 RPE
1 Power Snatch @7.5/10 RPE
1 Power Snatch @8/10 RPE
1 Power Snatch @8.5/10 RPE
1 Power Snatch @9/10 RPE
1 Power Snatch @9.5/10 RPE
1 Power Snatch @10/10 RPE
Metcon:
2000m Row
50 Box Jumps (30/24)
25 Power Clean and Jerks (185/125)
10 Legless Rope Climbs
10/22/24
Strength/Skill:
10 Sets (1 set every minute on the minute)
3 Split Jerk @ 55% 1RM Split Jerk
3 Split Jerk @ 60% 1RM Split Jerk
2 Split Jerk @ 65% 1RM Split Jerk
2 Split Jerk @ 70% 1RM Split Jerk
1 Split Jerk @ 75% 1RM Split Jerk
1 Split Jerk @ 80% 1RM Split Jerk
1 Split Jerk @ 80-85% 1RM Split Jerk
1 Split Jerk @ 80-85% 1RM Split Jerk
1 Split Jerk @ 80-85% 1RM Split Jerk
1 Split Jerk @ 80-85% 1RM Split Jerk
Metcon:
4 Sets: (1 set every 8 minutes)
20 GHD Sit Ups
30 Wall Balls (20/14)
400m Run
50ft Front Rack Dumbbell Walking Lunge (2×50/35)
go to full workout
10/21/24
Strength/Skill:
10 Sets (1 set every minute on the minute)
5 Front Squat @ 5.5/10 RPE
3 Front Squat @ 6/10 RPE
3 Front Squat @ 6.5/10 RPE
2 Front Squat @ 7/10 RPE
2 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9.5/10 RPE
1 Front Squat @ 10/10 RPE
Metcon:
60-45-30-15-15-30-45-60
Calorie Assault Bike (OR Echo)
-rest 1:1 b/t sets-
go to full workout
Strength/Skill:
3 Sets:
5 Box Squats @75-80% 1 RM Back Squat + 5 HEAVY Goblet Squats
2 Sets:
3 Box Squats @85-90% 1 RM Back Squat + 5 HEAVY Goblet Squats
2 Sets:
1 Box Squats @95-100+% 1 RM Back Squat
*Rest as needed between sets
**Box Squat to just below parallel.
Metcon:
2 Sets
3 Rounds
10 Bar Facing Burpees
10 Deadlift (225/155)
-Rest 2 minutes b/t sets-
