Workout of the Day

4/15/24

WOD: Monday

Strength/Skill:

3 Back Squat @ 60% 1RM Back Squat
2 Back Squat @ 70% 1RM Back Squat
1 Back Squat @ 80% 1RM Back Squat

Metcon:

3 sets @ consistent effort (75-80% pacing)
4 Rounds of Strict Cindy
30/24 Calorie Echo Bike
-rest 5 minutes b/t sets-

*Strict Cindy:
5 Strict Pull Ups
10 Push Ups
15 Air Squats

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Saturday Partner WOD!!

Teams of 2: 10 Rounds

  • 16 x Burpees
  • 16 x DL (225/155)
  • 16 x Box Jumps
  • 200m Run (together)

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4/13/24

WOD: Saturday

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4/12/24

WOD: Friday

Strength/Skill:

12 Snatch Push press @8/10 RPE
12 Snatch Push press @8/10 RPE
12 Snatch Push press @8/10 RPE
*Focus on strong lockout and pause at top showing good control.
**Goal is to use 100% of last week’s tough 10 for all 3 sets today.

Metcon:

2 Rounds:
25 Strict Supinated Pull Ups
50 Ring Push Ups (OR Dumbbell Push Ups)
75 V Ups

4/10/24

WOD: Wednesday

Strength/Skill:

5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*Rest as needed between sets.
**Light, focus on foot work and speed.

Metcon:

AMRAP 20 Minutes
2000m Ski (OR Row)
-in remaining time-
AMRAP “Odd Dumbbell Linda”:
9-7-5-3-1
Deadlift (2×100/70)
Bench Press (2×70/50)
Squat Clean (2×50/35)

*After the 1s, go back to the 9s for descending reps again! Repeat until the 20 minutes is up.

**Barbell Rx’d Sub Options:
Deadlifts (225/155)
Bench Press (155/105)
Squat Clean (135/95)

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4/08/24

WOD: Tuesday

Strength/Skill:

12 Tempo Romanian Deadlift @60-65%
12 Tempo Romanian Deadlift @60-65%
12 Tempo Romanian Deadlift @60-65%
12 Tempo Romanian Deadlift @60-65%
*Rest 3 Min between sets w/:30 Hip Flexor Band Stretch
**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
***Build off feel. Keep a little in the tank.

Metcon:

AMRAP 15 Minutes
1-2-3-4
Rope Climbs
25-50-75-100ft Sled Push (180/145)

*After 4 Rope Climbs and 100ft sled go back to 1 and 25ft to start the sequence over!

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Strength/Skill:

Build to a Heavy Single Front Squat for the day.
*NO MISSES!

Metcon:

2 sets
3 Rounds
3 Wall Walks
5 Box Jump with Step Down (30/24)
7 Toes to Bar
9 Wall Ball (20/14) (10/9)
35 Double Unders
-rest 5 minutes b/t sets-

Cash-out: do one more if you feel good!

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4/08/24

WOD: Monday

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4/05/24

WOD: Saturday

Saturday Partner WOD!!

Teams of 2:

4 Rounds: Each

  • 12 Cal Ski
  • 6 x DB DL
  • 6 x DB Hang Clean
  • 6 x DB Front Squat

4 Rounds: Alternate

  • 400m Run
  • 12 x Burpee Box Jump-overs

4/04/24

WOD: Friday

Strength/Skill:

10 Snatch Push press @8/10 RPE
10 Snatch Push press @8/10 RPE
10 Snatch Push press @8/10 RPE
*Focus on strong lockout and pause at top showing good control.
**Goal is to use 100% of last week’s tough 10 for all 3 sets today.

Metcon:

5 sets (1 set every 3:00)
1:30 Ski moderate (OR Row)
10 Strict Pull-Up
15 Push Ups

-rest 3-5 minutes-

For Time:
75 Bench Press (185/125)**
*Every time you break perform 1 Legless Rope Climb (OR 10 Ring Rows)

-rest 3-5 minutes-

75 ring row with feet elevated and body parallel to the ground
*Every time you break complete: 10 strict dips (Ring OR Bar)

*Scored as other/text so that you can enter in all info that you want to be saved for reference.

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4/04/24

WOD: Thursday

Cook’s Kitchen

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Strength/Skill:

8 minute EMOM
2 Touch’n go Power Snatch @ 60% of 1RM
-straight into-
2 Broad Jumps for distance (over speed)

Metcon:

1 Set
5 minute Ski
50 Banded Glute Bridge
5 minute Row
40 Yard Sandbag Carry (150/100)
5 minute Ski
50 Seated Banded Hamstring Curls
5 minute Row
40 yard Kettlebell Front Rack Carry (2×70/53)

Cash-out: If you’re feeling good, do another set!

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4/03/24

WOD: Wednesday