Workout of the Day
10/30/24
Strength/Skill:
5 Sets
5 Clean Pull @90% 1RM Clean
*Rest as needed between sets
Metcon:
3 Rounds
35 Wall Balls (20/14) (10/9)
20 Burpee Box Jump Overs (24/20)
RX: 3 Rounds
50 Wall Balls (20/14) (10/9)
50 Burpee Box Jump Overs (24/20)
go to full workout
Strength/Skill:
Strict Press
Take 10-12 minutes to establish a heavy triple Strict Press for the day.
Push Press
50 unbroken Barbell Push Press with empty barbell.
Metcon:
2 sets:
Row 1000m @75% effort
-rest 90 seconds-
Row 750m @80% effort
-rest 60 seconds-
Row 500m @85% effort
-rest 30 seconds-
Row 250m @90% effort
-rest 2 minutes-
Sub Ski (1:1 meters) or Bike Erg (2:1 meters)
go to full workout
10/29/24
go to full workout
10/28/24
Strength/Skill:
5 Sets
3 Back Squats @70-75% 1RM Back Squat
*Rest as needed between sets.
Metcon:
2 Sets
3 Rounds
12 GHD Sit Ups (OR Toes to Bar)
25ft Dumbbell Walking Lunge (2×50/35)
36 Double Unders
-rest 3 minutes b/t sets-
10/24/24
Strength/Skill:
Warm up to 75% 1RM Back Squat.
2 Sets
3 Back Squats @75-80% 1RM Back Squat
2 Sets
2 Back Squats @85-88% 1RM Back Squat
4-5 Sets
1 Back Squat @90-90+% 1RM Back Squat
*Note: You are building to a 1RM. Use prior lifts/percentages/RPE as a suggested build up to your attempts.
If you’re not ready to complete a max effort attempt, do the following:
5 Sets
1 Back Squat @80% 1RM Back Squat
*Rest as needed between sets.
Metcon:
21-15-9
Echo bike Calories
Power Snatches (105/75)
*Assault Bike Calories = 27-18-12
go to full workout
10/23/24
Strength/Skill:
10 Sets (1 set every minute on the minute)
1 Power Snatch @5.5/10 RPE
1 Power Snatch @6/10 RPE
1 Power Snatch @6.5/10 RPE
1 Power Snatch @7/10 RPE
1 Power Snatch @7.5/10 RPE
1 Power Snatch @8/10 RPE
1 Power Snatch @8.5/10 RPE
1 Power Snatch @9/10 RPE
1 Power Snatch @9.5/10 RPE
1 Power Snatch @10/10 RPE
Metcon:
2000m Row
50 Box Jumps (30/24)
25 Power Clean and Jerks (185/125)
10 Legless Rope Climbs
go to full workout
Strength/Skill:
10 Sets (1 set every minute on the minute)
3 Split Jerk @ 55% 1RM Split Jerk
3 Split Jerk @ 60% 1RM Split Jerk
2 Split Jerk @ 65% 1RM Split Jerk
2 Split Jerk @ 70% 1RM Split Jerk
1 Split Jerk @ 75% 1RM Split Jerk
1 Split Jerk @ 80% 1RM Split Jerk
1 Split Jerk @ 80-85% 1RM Split Jerk
1 Split Jerk @ 80-85% 1RM Split Jerk
1 Split Jerk @ 80-85% 1RM Split Jerk
1 Split Jerk @ 80-85% 1RM Split Jerk
Metcon:
4 Sets: (1 set every 8 minutes)
20 GHD Sit Ups
30 Wall Balls (20/14)
400m Run
50ft Front Rack Dumbbell Walking Lunge (2×50/35)
go to full workout
10/22/24
go to full workout
10/21/24
Strength/Skill:
10 Sets (1 set every minute on the minute)
5 Front Squat @ 5.5/10 RPE
3 Front Squat @ 6/10 RPE
3 Front Squat @ 6.5/10 RPE
2 Front Squat @ 7/10 RPE
2 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9.5/10 RPE
1 Front Squat @ 10/10 RPE
Metcon:
60-45-30-15-15-30-45-60
Calorie Assault Bike (OR Echo)
-rest 1:1 b/t sets-
10/18/24
Strength/Skill:
3 Sets:
5 Box Squats @75-80% 1 RM Back Squat + 5 HEAVY Goblet Squats
2 Sets:
3 Box Squats @85-90% 1 RM Back Squat + 5 HEAVY Goblet Squats
2 Sets:
1 Box Squats @95-100+% 1 RM Back Squat
*Rest as needed between sets
**Box Squat to just below parallel.
Metcon:
2 Sets
3 Rounds
10 Bar Facing Burpees
10 Deadlift (225/155)
-Rest 2 minutes b/t sets-
go to full workout
10/16/24
Strength/Skill:
5 Sets (1 set every 90 seconds)
1 “PERFECT” Clean @85-93% 1RM Clean
Metcon:
10-9-8-7-6-5-4-3-2-1
Bench Press (155/105)
Back Squats (225/155)
*Subbing note: If you don’t have two barbells/racks we recommend you do 7 Dumbbell Bench Press (2x50lb/35lb) each set.
go to full workout
Strength/Skill:
4 Sets
2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE
*Rest as needed between sets.
**Tempo Strict Press is 1050 (1 second down, no pause, 5 seconds on the way up, no pause between reps). Explosive is no pause at the bottom and explode up.
Metcon:
AMRAP 20 Minutes
2000m Bike Erg
40 GHD Sit Ups
40ft Handstand Walk
1000m Bike Erg
30 GHD Sit Ups
30ft Handstand Walk
500m Bike Erg
20 GHD Sit Ups
20ft Handstand Walk
*In the remaining time Max Clean and Jerks (155/105)
**At the 18 minute mark, you must move onto Max Clean and Jerks. If you haven’t completed the previous work, start the clean and jerks then.
