Workout of the Day
6/22/24
Saturday Partner WOD!!
Teams of 2: 2 Rounds
- 60 x Cal Row
- 60 x Box Jump-overs
- 60 x Cal Bike
- 60 x Pull-ups
- 60 x Cal Ski
- 60 x SDHP (115/75)
Buy-in/Cash-out: 6 x each parking lot sprint relay!
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Strength/Skill:
4 Sets
10 Romanian Deadlift @ 8/10 RPE
10 Single Leg Barbell Deadlift (5 each leg)
Metcon:
AMRAP 19 Minutes
Run 400 meters with a plate or dumbbell (35/25)
19 Burpees
*Every 10m is a rep.
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6/20/24
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6/20/24
Cook’s Kitchen
6/19/24
Strength/Skill:
3 Push Press + 2 Push Jerk + 1 Behind the Neck Split Jerk @ 6/10 RPE
3 Push Press + 2 Push Jerk + 1 Behind the Neck Split Jerk @ 7/10 RPE
3 Push Press + 2 Push Jerk + 1 Behind the Neck Split Jerk @ 7.5/10 RPE
3 Push Press + 2 Push Jerk + 1 Behind the Neck Split Jerk @ 8/10 RPE
Metcon:
For Time:
AMRAP 1 Minute
7 Barbell Bench Press (bodyweight/.75x bodyweight)
AMRAP Toes to Bar in the time remaining until you get to 100 reps
-rest 1 minute b/t sets-
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6/17/24
Strength/Skill:
EMOM for 5 Min:
Min 1: 1 Power Snatch @ 85% 1RM Power Snatch
Min 2: 1 Power Snatch @ 85% 1RM Power Snatch
Min 3: 1 Power Snatch @ 85% 1RM Power Snatch
Min 4: 1 Power Snatch @ 85% 1RM Power Snatch
Min 5: 1 Power Snatch @ 85% 1RM Power Snatch
*Play around with different depths of receiving the barbell.
Metcon:
For Time
150 Double Unders
15 Ring Muscle Ups
30 Burpee Box Get Over (48/40)
15 Ring Muscle Ups
150 Double Unders
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Strength/Skill:
1 Front Squat @ 75% 1 RM Front Squat
1 Front Squat @ 80% 1 RM Front Squat
1 Front Squat @ 85% 1 RM Front Squat
1 Front Squat @ 85-85+% 1 RM Front Squat
1 Front Squat @ 85-85+% 1 RM Front Squat
Metcon:
4 sets @ 75% intensity
AMRAP 6 minutes:
400m Ski
AMRAP Rounds of Holleyman
-rest 3 minutes b/t sets-
Holleyman:
5 Wall Ball (20/14)
3 Handstand Push Up
1 Power Clean (225/155)
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6/16/24
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6/15/24
Saturday Partner WOD!!
Teams of 2:
8 Rounds Each for Time (alternate):
- 300m Row/Ski
- 10 x Hang C&J (115/75)
- 8 x T2B
6/13/24
Strength/Skill:
In as few of sets as possible, accumulate 30 Bench Press @ 70% 1RM Bench Press.
Metcon:
3 Sets:
25 Jumping Split Lunges (total)
20 V Ups
-rest 30 seconds-
50ft Dumbbell Front rack Walking Lunge (2×50/2×35)
20 GHD Sit Ups
-rest 2 minutes b/t sets-
Cash-out:
4 Sets
14 Standing Tricep Extension w/Band @ RPE 8-9
14 Seated Alternating Dumbbell Curl @ RPE 8-9
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6/13/24
Cook’s Kitchen
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Strength/Skill:
3 Snatch Speed Pull Singles @ 95% 1 RM Snatch
3 Snatch Speed Pull Singles @ 100% 1 RM Snatch
3 Snatch Speed Pull Singles @ 100% 1 RM Snatch
*3 Jump Complex (1 Broad Jump Straight into 1 Vertical Jump) after each set.
Metcon:
2 sets:
50 Wall Balls (20/14)
100 Double Unders
15 Bar Muscle Ups
100ft Handstand Walk
5 Legless Rope Climbs
-rest 5 minutes b/t sets-
