Workout of the Day
11/18/24
Strength/Skill:
5 Sets
3 Back Squat @79-84% 1RM Back Squat
*Rest as needed between sets.
Metcon:
3 Sets
AMRAP 5 Minutes
2 Squat Snatch (135/95)
3 Bar Muscle Ups
15/12 Calorie Row
-rest 3 minutes b/t sets-
go to full workout
Strength/Skill:
12 minutes to build to a heavy set of 2 Power Snatch
-Then-
10 Minutes (Every 30 seconds)
1 Power Snatch @73-75% of established double for the day.
Metcon:
6 sets: (New set every 4:00)
Sets 1, 3, 5
100 Double Unders
25 Overhead Squats (95/65)
Sets 2, 4 & 6
100 Double Unders
25 GHD Sit Ups
go to full workout
11/15/24
go to full workout
11/13/24
Strength/Skill:
1 Clean + 1 Front Squat + 1 Power Clean @75-78% 1RM Clean (touch and go)
1 Clean + 1 Front Squat + 1 Power Clean @75-78% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean
*Rest as needed between sets.
Metcon:
4 sets
In a 2 minute window
20/16 Calorie Row (cap at 1 minute)
AMRAP Wall Ball (20/14) (10/9) in the time remaining
-rest 2 minutes b/t sets-
4 sets
In a 2 minute window
20/16 Calorie Bike Erg (cap at 1 minute)
AMRAP Burpee to 6 inch Target
-rest 2 minutes b/t sets-
11/12/24
Strength/Skill:
Take 10-12 minutes to establish a heavy set of 3 Push Jerk.
-Then, rest 3 minutes before starting next part-
20-15-10
Unbroken Push Jerk
-rest 90 seconds between sets-
*Set 1 @6/10 RPE, Set 2 @7/10 RPE, Set 3 @8/10 RPE
Metcon:
AMRAP 8 minutes
2-4-6-8…
Handstand Push Ups
4-8-12-16…
Chest to bar pull ups
-rest 4 minutes-
For Time
“Erase your reps” (start where you left off and go in reverse)
go to full workout
11/11/24
Strength/Skill:
5 Sets
3 Back Squat @76-81% 1RM Back Squat
*Rest as needed between sets.
Metcon:
5 Sets:
10 Double Dumbbell Box step overs (2×50/35) (20)
20 Calorie Standing Bike Erg (Damper 10)
10 Double Dumbbell Box step overs (2×50/35) (20)
-rest 1:1 b/t sets-
go to full workout
Strength/Skill:
Power Clean
12 minutes to build to a heavy triple.
-Then-
10 Minutes (New set every 30 seconds)
1 Power Clean @75-78% of the heavy triple.
*Score is the heavy triple. Log weight in notes for the 20 singles.
**Power Clean Triple should be quick singles, not touch-and go.
Metcon:
AMRAP 9 Minutes
3 Squat Cleans (155/105)
1 Wall Walks
3 Squat Cleans (155/105)
2 Wall Walks
3 Squat Cleans (155/105)
3 Wall Walks
6 Squat Cleans (155/105)
4 Wall Walks
6 Squat Cleans (155/105)
5 Wall Walks
6 Squat Cleans (155/105)
6 Wall Walks
9 Squat Cleans (155/105)
7 Wall Walks
go to full workout
11/08/24
go to full workout
11/06/24
Strength/Skill:
2 Sets
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @72-75% 1RM Clean (All touch and go)
3 Sets
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @78-80% 1RM Clean
Metcon:
4 Sets
30 Wall Balls (20/14) (10/9)
-2 minute recovery air bike b/t sets-
-straight into-
4 Sets
15 Burpee Box Jump Overs (24/20)
-2 minute recovery ski b/t sets-
11/04/24
Strength/Skill:
Seated Dumbbell Strict Press
Take 10-12 minutes to establish a heavy triple.
-Then-
2 Sets
25 Unbroken Dumbbell Push Press @7.5-8/10 RPE
Metcon:
5 Rounds
3 Rope Climbs
1 Round of Heavy DT* (185/125)
*DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead
go to full workout
11/04/24
Strength/Skill:
5 Sets
3 Back Squats @73-78% 1RM Back Squat
*Rest as needed between sets.
Metcon:
5 Sets
200m Run
4 Ring Muscle Up
-rest 1:1 b/t-
-Rest 3 minutes before the next 5 sets-
5 Sets
200m Ski
12 Ring Push Ups (OR Dumbbell/Kettlebell Push ups)
-rest 1:1-
go to full workout
Strength/Skill:
Power Snatch
Take 12 minutes to build to a heavy triple.
Metcon:
5 sets:
15/12 Calorie Echo Bike
12 Dumbbell Hang Squat Cleans (2×50/35)
9 Kipping Handstand Push Ups
-rest 1:1 b/t sets-
