Workout of the Day
5/11/24
Saturday Partner WOD!!
Teams of 2:
4 Rounds (each):
- 10 x DB Snatch (70/50)
- 15 x Box Jump-overs (step down)
- 3 x Wall Walks
4 Rounds:
- 50 Cal Bike Erg (split)
- 30y DB Lunge (1×50/35) (together)
- 60 x Double Unders
400m Run (together)
go to full workout
Strength/Skill:
4 Sets
20 Tempo Single Arm Incline Dumbbell Bench Press (10 each arm)
*Tempo is: 30X1
4 Sets:
15 Dumbbell Spider Curls @ RPE 7
-rest 0:30-
25 Banded Bicep Curls @RPE 7
-rest as needed b/t sets-
Metcon:
For Time
1000m Row
-rest 1 minute-
Max Bench Press (bodyweight)
-rest 1 minute-
*Keep going until 50 reps of Bench Press are completed
go to full workout
5/09/24
go to full workout
5/08/24
Cook’s Kitchen
5/07/24
Strength/Skill:
3 Snatch Push Press @ 7/10 RPE
3 Snatch Push Press @ 7/10 RPE
3 Snatch Push Press @ 7.5/10 RPE
3 Snatch Push Press @ 8/10 RPE
Metcon:
Individual version:
40-20-10
Dumbbell Snatches (70/50)
Toes-to-bars
go to full workout
5/06/24
Strength/Skill:
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 6.5/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE
*Pause Split Jerk: pause in split for 3 seconds.
**Don’t drop barbell in between reps or movements.
Metcon:
For Time
Partition all movements as desired.
300 yard Sandbag Carry (150/100)
300 yard Farmer Carry (2×100/70)
300 yard Sled Push (270/225)
go to full workout
Strength/Skill:
10 Front Squat @ 6/10 RPE
-Then-
Every minute on the minute for 5 minutes perform 3 Front Squat @ 65% 1RM Front Squat
-Then-
10 Front Squat @ 6.5-7/10 RPE
Metcon:
AMRAP 30 Minutes
2 Mile Run
AMRAP rounds of “Strict Chest to Bar Cindy” in the time remaining.
*Strict Chest to Bar Cindy:
5 Strict Chest to Bar Pull Ups
10 Push Ups
15 Air Squats
go to full workout
5/06/24
go to full workout
5/04/24
Saturday Partner WOD!!
Teams of 2:
4 Rounds Each
- 15/12 Cal Row/Ski
- 8 x DL (115/75)
- 8 x STOH
4 Rounds Each
- 12/10 Cal Echo Bike
- 8 x Hang Power Clean (115/75)
- 8 x Burpee Over Bar
5/03/24
Strength/Skill:
Build to tough single Power Snatch.
*Only go for 1RM if feeling great. It feeling slow or not super strong just feel something heavy and move on.
Metcon: 15m AMRAP
- 5 x Push Jerk (115/75)
- 10 x DL
- 15 x Box Jump-overs
go to full workout
5/03/24
Cook’s Kitchen
go to full workout
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 15 Minutes
9-15-21-27
Dumbbell Snatches (70/50)
Dumbbell Step Back Lunges (70/50)
-in remaining time-
Max Rounds:
3 Wall Walks
60 Double Unders
