Workout of the Day
9/16/24
Strength/Skill:
1 Pause Front Squat + Front Squat @70-73% 1RM Front Squat
1 Pause Front Squat + Front Squat @70-73% 1RM Front Squat
1 Pause Front Squat + Front Squat @75% 1RM Front Squat
1 Pause Front Squat + Front Squat @75% 1RM Front Squat
1 Pause Front Squat + Front Squat @75-80% 1RM Front Squat
1 Pause Front Squat + Front Squat @75-80% 1RM Front Squat
Metcon:
7 Sets
400m Run with Decreasing Rest
After set 1 = 3:00 rest
After set 2 = 2:30 rest
After set 3 = 2:00 rest
After set 4 = 1:30 rest
After set 5 = 1:00 rest
After set 6 = :30 rest
Machine Options:
Row – 500m
Bike Erg – 1000m
Air Bike – 30 Calories
go to full workout
Strength/Skill:
5 Clean & Jerk @60-65% 1RM Clean & Jerk
4 Clean & Jerk @70-80% 1RM Clean & Jerk
3 Clean & Jerk @85-90% 1RM Clean & Jerk
*All reps done as singles.
Metcon:
5 rounds for time:
175-meter run
12 toes-to-bars
8 alternating dumbbell snatches (70/50)
go to full workout
9/13/24
go to full workout
9/12/24
Cook’s Kitchen!
9/11/24
Strength/Skill:
5 Power Snatch @68-70% 1 RM Power Snatch
5 Power Snatch @68-70% 1 RM Power Snatch
4 Power Snatch @73-75% 1 RM Power Snatch
4 Power Snatch @73-75% 1 RM Power Snatch
3 Power Snatch @78-80% 1 RM Power Snatch
3 Power Snatch @78-80% 1 RM Power Snatch
2 Power Snatch @83-85% 1 RM Power Snatch
2 Power Snatch @83-85% 1 RM Power Snatch
Metcon:
Hero WOD: “Nate”
AMRAP 20 Minutes
2 Ring Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings (70/53)
go to full workout
9/10/24
Strength/Skill:
2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE
2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE
2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE
2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE
Metcon:
3 sets:
AMRAP 3 Minutes
12 Deadlifts (155/105)
9 Hang Cleans (155/105)
6 Push Jerks (155/105)
*Each round must remain unbroken
-rest 1 minute b/t sets-
go to full workout
Strength/Skill:
1 Pause Front Squat + 2 Front Squat @65-68% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @65-68% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @70-73% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @70-73% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @75% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @75% 1RM Front Squat
*Rest as needed between sets.
**Pause Front Squat is 3 Seconds in the bottom.
Metcon:
4 Sets:
Ski 500m
-Rest 1 minute-
Row 500 meters
-Rest 2 minutes-
Bike Erg 1000 meters
-Rest 3 minutes b/t sets-
go to full workout
9/09/24
go to full workout
9/06/24
Strength/Skill:
10 Sets (1 set every 30 seconds)
1 Box Squat @75-85% of 1 RM Back Squat
-Rest as needed-
-Then-
5 Sets (1 set every 2 minutes)
1 Box Squat @90-100+% of 1 RM Back Squat
Metcon:
For Time
3 Rounds (7m Cap)
30 Calorie Row
10 Bar Muscle Ups
-Rest 3 minutes-
3 Rounds:
30 Calorie Row
15 Strict Handstand Push Ups
-Rest 3 minutes-
3 Rounds
10 Bar Muscle Ups
15 Strict Handstand Push Ups
9/05/24
Cook’s Kitchen!
go to full workout
9/04/24
Strength/Skill:
1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @60-68% 1RM Clean
1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @60-68% 1RM Clean
1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @60-68% 1RM Clean
1 Clean lift off to 1” + 1 Clean Pull + 1 Clean @60-68% 1RM Clean
*Rest as needed between sets.
Metcon: 2 Rounds (30m Cap)
1000m Row
100 Double Unders
800m Run
go to full workout
Strength/Skill:
5 Push Press + 5 Push Jerk @68-70% 1 RM Push Press
4 Push Press + 4 Push Jerk @73-75% 1 RM Push Press
3 Push Press + 3 Push Jerk @78-80% 1 RM Push Press
2 Push Press + 2 Push Jerk @83-85% 1 RM Push Press
1 Push Press + 1 Push Jerk @90-90+% 1 RM Push Press
Metcon:
30 Deadlift (225/155)
2 Rope Climbs
30/20 Calorie Ski Erg
2 Rope Climbs
30 GHD Sit-ups
2 Rope Climbs
30 GHD Sit-ups
2 Rope Climbs
30/20 Calorie Ski Erg
2 Rope Climbs
30 Deadlift (225/155)
