Workout of the Day
3/28/24
Strength/Skill: 5 Sets
- 3-5 Strict Pull-ups (4s negative or just negatives if you don’t have pull-ups yet)
- 30s DB/KB Overhead Holds
- 90s Plank
Metcon: 4 x Intervals (1m on/30s off)
- Max Cal Row
- Max Reps Complex: (5 x KB Swings, 5 x KB High Pulls, 5 x KB Gob Squats w/light KB)
- Max Cal Ski
- Max Reps Complex: (10 x V-ups, 10 x Pikes, 10 x Flutter Kicks)
go to full workout
Strength/Skill:
3 Push Press + 3 Push Jerk @ 70% 1 RM Push Press
3 Push Press + 3 Push Jerk @ 72-75% 1 RM Push Press
3 Push Press + 3 Push Jerk @ 75-80% 1 RM Push Press
Metcon:
5-4-3-2-1-2-3-4-5
Wall Walks
*150ft Dumbbell Farmers Carry (2×70/50) after each set
go to full workout
3/26/24
go to full workout
3/26/24
Strength/Skill:
10 Minutes (one set every minute)
3 Low Hang Power Clean @60% 1RM Clean
*Touch and Go from below knee.
**Focusing on efficiency and speed.
Metcon:
3 Rounds
2 Rope Climbs (15ft)
10 Box Get Overs (48/40)
-rest 2:00-
2 Rounds
3 Rope Climbs (15ft)
15 Box Jump Overs (30/24)
-rest 2:00-
1 Round
6 Rope Climbs (15ft)
30 Box Jump Overs (24/20)
3/26/24
Strength/Skill:
3 Front Squats (every 10 seconds, perform 1 squat) @ 70-75% 1 RM Front Squat
3 Front Squats (every 10 seconds, perform 1 squat) @ 75-78% 1 RM Front Squat
3 Front Squats (every 10 seconds, perform 1 squat) @ 75-78% 1 RM Front Squat
3 Front Squats (every 10 seconds, perform 1 squat) @ 75-78% 1 RM Front Squat
Metcon:
3 Rounds
27 Air Squats
21 GHD Sit Ups
15 Deficit Push Ups (4/2 inches) (OR Ring)
-rest 3 minutes-
3 Rounds
27 Air Squats
21 Toes to bar
15 Ring Dips
go to full workout
3/23/24
Saturday Partner WOD!
Teams of 2:
2 x 250m Row Each
3 Rounds Each
- 12 x Hang DB C&J
- 12 x Box Jump-overs
50 x Partner Burpees
3 Rounds Each
- 10/8 Cal Bike
- 12 x A-squats
2 x 250m Row Each
go to full workout
Strength/Skill:
1 Back Squat @80% 1 RM Back Squat
1 Back Squat @80% 1 RM Back Squat
1 Back Squat @80% 1 RM Back Squat
1 Back Squat @80% 1 RM Back Squat
1 Back Squat @80% 1 RM Back Squat
Metcon:
For time:
1-2-3-4-5-6-7-8
Squat Cleans (225/145)
Wall Walks
go to full workout
3/22/24
go to full workout
3/21/24
Cook’s Kitchen
3/20/24
Strength/Skill:
1 Clean and Jerk @ 60% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 60% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 70% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 70% 1 RM Clean and Jerk
1 Clean and Jerk @ 75% 1 RM Clean and Jerk
Metcon:
2 sets (set 1 @75%, set 2 @80%)
14/11 Calorie Echo Bike
14 Overhead Squats (115/80)
7 Rope Climbs
14 Overhead Squats (115/80)
14/11 Calorie Echo Bike
-rest 3 minutes b/t sets-
go to full workout
3/19/24
Strength/Skill:
5 Sets
- 5 x Reverse Grip Bench Press
- 7 x Chin-ups
Metcon:
4 sets:
10 Sandbag Cleans (150/100) (OR Barbell Power Clean (185/125))
20 GHD Sit Ups
30/24 Calorie Ski
-rest 1:1 b/t sets-
-straight into-
4 sets:
10 Double Dumbbell Deadlifts (2×100/70)
20 Toes to Bar
30/24 Calorie Row
-rest 1:1 b/t sets-
go to full workout
Strength/Skill:
1 Front Squat @ 65-75% 1 RM Front Squat
1 Front Squat @ 75-85% 1 RM Front Squat
1 Front Squat @ 85-90% 1 RM Front Squat
1 Front Squat @ 90-95+% 1 RM Front Squat
Metcon:
8 Sets:
10 Hang Dumbbell Snatch (70/50)
10 Bar Facing Burpee
15/12 Cal Row
-Rest 45sec b/t sets-
-Rest 3min between sets 4 & 5-
or
Give the last open WOD another shot!
