Workout of the Day
1/12/24
Saturday Partner WOD!!
Teams of 2: Chipper
- 50 x Cal Ski
- 10 x Partner Burpees
- 50 x T2B
- 10 x Partner Burpees
- 50 x Bike Cals
- 10 x Partner Burpees
- 50 x DB DL
- 10 x Partner Burpees
- 50 x Cal Air Runner
- 10 x Partner Burpees
- 100 x Goblet Squats
- 10 x Partner Burpees
go to full workout
Strength/Skill:
5 Wide Grip Bench Press @ 6/10 RPE
5 Wide Grip Bench Press @ 6.5/10 RPE
5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 7.5/10 RPE
5 Wide Grip Bench Press @ 8/10 RPE
*5 Chin Up after each set.
Metcon:
10 min AMRAP
30 Double Unders
15 Ground to Overhead (75/55)
go to full workout
1/11/24
go to full workout
1/11/24
Cook’s Kitchen
1/09/24
Strength/Skill:
3 Position Power Snatch @ 55% 1 RM Power Snatch
3 Position Power Snatch @ 60% 1 RM Power Snatch
3 Position Power Snatch @ 65% 1 RM Power Snatch
3 Position Power Snatch @ 68% 1 RM Power Snatch
3 Position Power Snatch @ 70% 1 RM Power Snatch
Metcon:
8 Sets (0:00 – 8:00)
Every Minute on Minute
200m Run
-Rest 2:00-
8 Sets (10:00 – 18:00)
Every Minute on Minute
200/180m Ski (OR Row)
-Rest 2:00-
8 Sets (20:00 – 28:00)
Every Minute on Minute
400/360m Bike Erg (OR 12/10 Calorie Air Bike)
-Rest 2:00-
10 Sets (30:00 – 40:00)
Every minute on Minute
5 Clean and Jerks @135/95
go to full workout
1/09/24
Strength/Skill:
- 5×5 Deadlift
Metcon:
2 sets:
21 Deadlifts (225/155)
21 Handstand Push Ups
-rest 1:1 b/t sets-
2 sets:
15 Deadlifts (275/185)
75ft Handstand Walk
-rest 1:1 b/t sets-
2 sets:
9 Deadlifts (315/225)
9 Wall Facing Strict Handstand Push Ups
-rest 1:1 b/t sets-
go to full workout
Strength/Skill:
3 Front Squats @ 60% 1 RM Front Squat
3 Front Squats @ 65% 1 RM Front Squat
3 Front Squats @ 68% 1 RM Front Squat
3 Front Squats @ 70% 1 RM Front Squat
3 Front Squats @ 70-73% 1 RM Front Squat
Metcon:
30 Pull Ups
30 Back squats (95/65)
30 Burpees
-Rest 1:00-
20 Chest to Bar
20 Front Squats (115/80)
20 Burpees to 6 inch target
-Rest 1:00-
10 Bar Muscle Ups
10 Overhead Squats (135/95)
10 Bar Facing Burpees
go to full workout
1/08/24
go to full workout
1/05/24
Saturday Partner WOD!!
Teams of 2:
1k Row (250s)
3 Rounds Each
- 12/10 Cal Bike
- 12 x Wallball
1k Ski (250s)
3 Rounds Each
- 10 x DB Push Press
- 50 x Double Unders
800m Run (200s)
1/05/24
Strength/Skill:
10 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 7.5/10 RPE
4 Bench Press @ 8/10 RPE
2 Bench Press @ 9/10 RPE
Metcon:
21-15-9
Devil press (2×50/35)
42-30-18
Chest to bar pull ups
go to full workout
1/04/24
Stevie Wonderfit
go to full workout
Strength/Skill:
3 Position Power Clean + 2 Push Jerk @ 60% 1 RM Clean and Jerk
3 Position Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 73% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 73+% 1 RM Clean and Jerk
Metcon:
AMRAP 14 Minutes
14/11 Calorie Ski (OR Row)
14 Deadlifts (185/125)
28 Crossovers
