Workout of the Day
1/14/25
Strength/Skill:
3 Sets
1 Clean & Jerk @65% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @70% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @75% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk As Heavy As Possible (AHAP)
*DON’T worry about hitting specific numbers, just hit a heavy stimulus!
*Rest 90 seconds between sets.
Metcon:
10 Minute EMOM
5 Power Clean and Jerks (135/95)
*Pick a weight you can keep unbroken.
-rest 2 minutes-
10 Minute EMOM
10 Box Jump overs (24/20)
go to full workout
Strength/Skill:
3 Sets
5 Bench Press @8-8.5/10 RPE
12-15 Pause Single Arm Dumbbell Bent Over Row @6/10 RPE
*2 sec pause at the top of row.
**Rest 2-3 min between sets.
***Score Bent Over Row in notes.
Metcon:
3:00 Max Calorie Assault Bike
-3:00 rest-
3:00 Max 25ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Row
-3:00 rest-
2:00 Max Calorie Assault Bike
-2:00 rest-
2:00 Max 25ft Shuttle Run
-2:00 rest-
2:00 Max Calorie Row
-2:00 rest-
1:00 Max Calorie Assault Bike
-1:00 rest-
1:00 Max 25ft Shuttle Run
-1:00 rest-
1:00 Max Calorie Row
go to full workout
1/14/25
go to full workout
1/13/25
Strength/Skill:
5 Sets
1 Front Squat (as heavy as possible)
*This structure can look a couple of different ways:
- Build in weight each set. Start light and practice BIG jumps.
- Do a couple of warm up sets (not a lot, we want low volume here) and then hit all 5 singles at the same, challenging weight.
- Start light and stay conservative with the loading (stay around 75-80%) if legs aren’t feeling great.
Metcon:
5 Sets:
20 Calorie Ski (OR Row)
15 Overhead Squats (95/65)
5 Ring Muscle Ups
-rest 1:1 b/t sets-
1/10/25
Strength/Skill:
3 Sets
10 Pulsing Bulgarian Split Squat @6-7/10 RPE
*1 & ¼ = 1 Rep (see demo video)
**Rest 60 seconds between sets.
Metcon:
NCC Qualifier Event 3
“One Way Ticket”
EMOM until failure to complete:
Minute 1: 1 Bar Muscle Up
Minute 2: 2 Over and Back Burpees
Minute 3: 3 Thrusters (95/65)
*Every time through the EMOM sequence athletes must add 1 Bar Muscle Up, 2 Over and Back Burpees, and 3 Thrusters.
**Flow in workout prep notes
go to full workout
1/07/25
Strength/Skill:
3 Sets
2 Push Jerk + 2 Split Jerk @65-70% 1 RM Push Jerk
3 Sets
1 Push Jerk + 1 Split Jerk @75-85% 1RM Push Jerk
*Rest as needed between sets
Metcon:
5-4-3-2-1
Rope Climbs
100-80-60-40-20
Double Unders
go to full workout
Strength/Skill:
5 Sets
1 Back Squat (As heavy as possible)
*This structure can look a couple of different ways:
- Build in weight each set. Start Light and practice BIG jumps
- Do a couple of warm up sets (not a lot, we want low volume here) and then hit all 5 singles at the same, challenging weight
- Start Light and stay conservative with the loading (stay around 75-80%) if legs aren’t feeling great.
Metcon:
5 sets (1 Set every 6 minutes)
32/24 Calorie Row
24 Wall Balls (20/14)
16 Toes to Bar
go to full workout
1/06/25
go to full workout
1/03/25
Strength/Skill:
10 Sets (Every minute on the minute)
3 Behind the Neck Push Press
*Build up in weight through the course of the 10 sets, end around 8-8.5/10 RPE.
Metcon:
3 sets:
24/20 Calorie Bike Erg
12 Front Squats (135/95)
8 Ring Muscle Ups
12 Front Squats (135/95)
24/20 Calorie Bike Erg
-rest 3:00 between sets-
1/01/25
Metcon:
Partner Workout:
25 Rounds
20 Calorie Ski (Row/Run)
25 Calorie Bike Erg (OR 20 Echo bike)
*Both partners can work at the same time and split up calories however they choose
Individual Version:
25 Rounds
10 Calorie Ski (Row/Run)
15 Calorie Bike Erg (OR 10 Echo bike)
go to full workout
12/30/24
Strength/Skill:
5 Sets
3 Back Squat @70-75% 1RM Back Squat
*Rest as needed between sets
Metcon:
5 Sets
500m Row
5 Sandbag Cleans (150/100)
10 Burpee Box Get Overs (48)
-rest 1:1 b/t sets-
go to full workout
Strength/Skill:
4 Sets
3 Push Press
*These will be cycled. Move up in weight each set BUILDING TO 8/10 RPE.
**Keep your movement fluid and precise.
***Rest as needed between sets.
Metcon:
5 Sets
9 Deadlifts (275/185)
12 Bar Facing Burpees
15/12 Calorie Echo Bike
-rest 1:1 b/t sets-
