Workout of the Day
12/08/23
Strength/Skill:
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk @ 55% 1 RM Power Clean
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk @ 60% 1 RM Power Clean
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk @ 65% 1 RM Power Clean
Metcon:
40 Wall Balls (20/14)
30 Pull Ups
30 Wall Balls (20/14)
20 Chest to bar Pull Ups
20 Wall Balls (20/14)
10 Bar Muscle Ups
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Feel the Burn In Cook’s Kitchen!
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12/07/23
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12/06/23
Strength/Skill:
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 63% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
2 Power Snatch @ 70% 1 RM Power Snatch
2 Power Snatch @ 75% 1 RM Power Snatch
Metcon:
AMRAP 20 Minutes
5-10-15-20-25…..
Toes to bar
15 Overhead Squats (95/65)
75 Double Unders (OR Crossovers)
12/04/23
Strength/Skill:
4 Clean Pull @ 85% 1 RM Clean
4 Clean Pull @ 85% 1 RM Clean
4 Clean Pull @ 85% 1 RM Clean
4 Clean Pull @ 90% 1 RM Clean
4 Clean Pull @ 90% 1 RM Clean
Metcon:
2 Sets:
15/12 Calorie Echo Bike
15 Handstand Push Ups
15 Deadlifts (225/155)
-rest 1:1-
15/12 Calorie Echo Bike
5 Strict Handstand Push Ups
15 Deadlifts (225/155)
5 Strict Handstand Push Ups
-rest 1:1 b/t sets-
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12/04/23
Strength/Skill:
3 Pause Front Squats @ 60% 1 RM Front Squat
3 Pause Front Squats @ 63% 1 RM Front Squat
3 Pause Front Squats @ 65% 1 RM Front Squat
*Pause of 3 seconds in the bottom of the squat.
Metcon:
3 sets (1 set every 12 minutes)
9-15-21-27
Calorie Ski (OR Row)
*200m Run after each
*Set 1: at 80% pacing
*Set 2: at 90% pacing
*Set 3: at 80% pacing
**leave enough in the tank you could go 1 more
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Saturday Partner WOD!!
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12/02/23
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12/01/23
Strength/Skill:
3 Power Snatch @ 55% 1 RM Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
3 Power Snatch @ 70% 1 RM Power Snatch
Metcon:
AMRAP 15 Minutes
20 Deadlift (115/80)
50 Double Unders
100ft Walking Lunge
50 Double Unders
10 Hang Cleans (115/80)
11/30/23
Stevie Cook’s Fitness Soiree!!
(Bonus points if you guess what Buck is thinking in this picture)
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11/29/23
Strength/Skill:
10 Bench Press + 10 Bent Over Rows @ 6/10 RPE
10 Bench Press + 10 Bent Over Rows @ 6.5/10 RPE
10 Bench Press + 10 Bent Over Rows @ 7/10 RPE
10 Bench Press + 10 Bent Over Rows @ 7.5/10 RPE
Metcon:
2 sets:
AMRAP 4 Minutes
12/10 Calorie Bike Erg (OR 12/10 Calorie Air Bike)
8 Burpees Box Jump Overs (24/20) (OR 8 Burpee to 1ft target)
-rest 2 minutes-
AMRAP 4 Minutes
12/10 Calorie Row
8 Dumbbell Box Step Overs (50/35) (24/20)
-rest 2 minutes-
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Strength/Skill:
3 Hang Pause Clean + 1 Pause Push Jerk @ 55% 1 RM Clean and Jerk
3 Hang Pause Clean + 1 Pause Push Jerk @ 60% 1 RM Clean and Jerk
3 Hang Pause Clean + 1 Pause Push Jerk @ 65% 1 RM Clean and Jerk
*Hang is from above the knee.
*Both pauses are for 3 seconds in the receive position.
Metcon:
5 Sets (1 set every 2:30)
16 Shuttle Runs (25ft = 1 rep)
20 GHD Sit Ups
-Rest 5 minutes-
5 Sets (1 set every 2:30)
20/16 Calorie Ski (or Row)
4 Rope Climbs (OR 6 Muscle Up)
