Workout of the Day
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-
go to full workout
10/18/24
go to full workout
10/16/24
Strength/Skill:
5 Sets (1 set every 90 seconds)
1 “PERFECT” Clean @85-93% 1RM Clean
Metcon:
10-9-8-7-6-5-4-3-2-1
Bench Press (155/105)
Back Squats (225/155)
*Subbing note: If you don’t have two barbells/racks we recommend you do 7 Dumbbell Bench Press (2x50lb/35lb) each set.
10/15/24
Strength/Skill:
4 Sets
2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE
*Rest as needed between sets.
**Tempo Strict Press is 1050 (1 second down, no pause, 5 seconds on the way up, no pause between reps). Explosive is no pause at the bottom and explode up.
Metcon:
AMRAP 20 Minutes
2000m Bike Erg
40 GHD Sit Ups
40ft Handstand Walk
1000m Bike Erg
30 GHD Sit Ups
30ft Handstand Walk
500m Bike Erg
20 GHD Sit Ups
20ft Handstand Walk
*In the remaining time Max Clean and Jerks (155/105)
**At the 18 minute mark, you must move onto Max Clean and Jerks. If you haven’t completed the previous work, start the clean and jerks then.
go to full workout
10/14/24
Strength/Skill:
3 Rounds
200m Run
20 Front Squats (75/55)
*Rest as needed between rounds.
-Then-
1 Front Squat @65% 1RM Front Squat
1 Front Squat @70% 1RM Front Squat
1 Front Squat @75% 1RM Front Squat
1 Front Squat @80% 1RM Front Squat
1 Front Squat @80% 1RM Front Squat
1 Front Squat @85-90%% 1RM Front Squat
1 Front Squat @85-90%% 1RM Front Squat
Metcon: (Optional)
1000m Row @70% Effort
-Rest 3 minutes-
10x 200m Row @80% Effort
*Rest 30 seconds after each set.
1000m Row @90% Effort
go to full workout
Strength/Skill:
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Pause Power Snatch at Parallel @60-68% 1RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Pause Power Snatch at Parallel @60-68% 1RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Pause Power Snatch at Parallel @60-68% 1RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Pause Power Snatch at Parallel @60-68% 1RM Power Snatch
*Rest as needed between sets.
**Pause for 3 seconds in the catch of the Pause Power Snatch.
Metcon:
For time:
45 Push-Ups
80-foot sled pull from standing (280/210) (Or 30/24 Calorie Row)
30 Handstand Push Ups
80-foot sled pull seated from the platform (280/21) (Or 30/24 Calorie Row)
15 Strict Handstand Push Ups
