Workout of the Day
8/09/24
Strength/Skill:
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
*Pause for 1 second at top and bottom of each bar dip
**Score is for Bicep Curls
***Rest as needed between sets
Metcon:
Individual Version:
AMRAP 15 Minutes
20/16 Calorie Echo Bike
10 x Shuttles (25′ up and back is 1)
go to full workout
Strength/Skill:
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
*Rest 2 minutes between sets
**Score is Wide Grip Bench Press
***5th set is optional. Score Single Arm Bench Press in notes
Metcon:
Individual Version
For time:
15 Strict Handstand Push Ups
45 Kipping Handstand Push Ups
EMOM perform 20 second Pull Up Bar Hang
-into-
60/50 Calorie Ski
EMOM perform 20 second Handstand Hold
- Individuals start with the hang at the 0:00 mark, then start with the hold before ski
go to full workout
8/06/24
go to full workout
8/06/24
Strength/Skill:
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +
1 Push Jerk + 1 Jerk @ 63-65% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +
1 Push Jerk + 1 Jerk @ 65-68% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +
1 Push Jerk + 1 Jerk @ 68-70% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +
1 Push Jerk + 1 Jerk @ 70-73+% 1 RM Power Clean
Metcon:
3-6-9-12-15-18-21
Sandbag Squats (100/70) (OR Dumbbell Front Squats 2×50/35)
Box Jump Overs (30/24)
8/05/24
Strength/Skill:
1 x 2 Position Back Squat @ 65-70% 1 RM Back Squat
1 x 2 Position Back Squat @ 75-80% 1 RM Back Squat
1 x 2 Position Back Squat @ 75-80% 1 RM Back Squat
1 x 2 Position Back Squat @ 80-85% 1 RM Back Squat
1 x 2 Position Back Squat @ 80-85% 1 RM Back Squat
Metcon:
50/40 Calorie Echo Bike
20 Power Cleans (185/125)
-rest 5 minutes-
50/40 Calorie Echo Bike
15 Power Cleans (205/135)
-rest 5 minutes-
50/40 Calorie Echo Bike
10 Power Cleans (225/155)
go to full workout
8/02/24
Strength/Skill:
7 Floating Deadlifts @ 8-8.5/10 RPE + 5 Sumo Deadlift @ 8-8.5/10 RPE
7 Floating Deadlifts @ 8-8.5/10 RPE + 5 Sumo Deadlift @ 8-8.5/10 RPE
7 Floating Deadlifts @ 8-8.5/10 RPE + 5 Sumo Deadlift @ 8-8.5/10 RPE
7 Floating Deadlifts @ 8-8.5/10 RPE + 5 Sumo Deadlift @ 8-8.5/10 RPE
*Rest 2 Minutes between sets
Metcon:
AMRAP 4 Minutes
6 Dumbbell Strict Press (2×50/35)
2 Strict Chin Ups
-rest 1 minute-
AMRAP 4 Minutes
8 Dumbbell Hang Cleans (2×50/35)
4 Wall Walks
-rest 1 minute-
AMRAP 4 Minutes
8 Dumbbell Bench Press (2×50/35)
1 Legless Rope Climb
-rest 1 minute-
AMRAP 4 Minutes
12 Hang Dumbbell Snatches (50/35)
12 Hand Release Push-ups
go to full workout
Cook’s Kitchen!
go to full workout
8/01/24
go to full workout
7/30/24
Strength/Skill:
7 L Seated Dumbbell Z Press (8/10 RPE) + 20 Double Dumbbell Push Press 6-7/10 RPE
7 L Seated Dumbbell Z Press (8/10 RPE) + 20 Double Dumbbell Push Press 6-7/10 RPE
7 L Seated Dumbbell Z Press (8/10 RPE) + 20 Double Dumbbell Push Press 6-7/10 RPE
7 L Seated Dumbbell Z Press (8/10 RPE) + 20 Double Dumbbell Push Press 6-7/10 RPE
Metcon:
For time:
50 Wall Ball (20/14)
50 Box Jump Overs (24/20)
50 Wall Ball (20/14)
50 GHD Sit Ups
50 Wall Ball (20/14)
12 Rope Climbs
7/30/24
Strength/Skill:
2 Tempo Front Squat + 2 Front Squat @ 60-63% 1 RM Front Squat
2 Tempo Front Squat + 2 Front Squat @ 65-68% 1 RM Front Squat
2 Tempo Front Squat + 2 Front Squat @ 70-70+% 1 RM Front Squat
2 Tempo Front Squat + 2 Front Squat @ 70-70+% 1 RM Front Squat
Metcon:
5 Rounds
25 yard Sled Push (145/125)
25 yard Hand Over Hand Sled Pull (145/125)
-Rest 1:1 between sets-
*Add 45/25 pounds each round
go to full workout
7/29/24
Strength/Skill:
1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 60-65% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 60-65% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 68-70% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 68-70% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 68-70% 1 RM Power Snatch
*All touch and go
*Hang Pause Snatch: Pause in the receive for 3 seconds.
Metcon:
Individual version:
AMRAP 8 Minutes

4 rounds
20/16 Calorie Echo Bike
30 Second Dumbbell Farmers Hold (2×100/2×70)
-in remainder of 8 minutes-

Max Rep Deadlifts (315/225)
go to full workout
Saturday Partner WOD!!
Teams of 2:
1k Row (250s)
3 Rounds
- 12 x DB Hang C&J (1×70/50)
- 15 x Box Jump-overs (step down)
1k Ski (250s)
3 Rounds
- 12/10 Cal Echo Bike
- 12 x Goblet Squats (70/50)
800m Run (200s)
