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Monday 11.22.21
Today’s Programming STRENGTH E2MOM 20:00 Lifts 1-5: Clean Pull + Hang Power Clean + Split Jerk Lifts 6-10: Power Clean + Split Jerk Notes Use the first 5 lifts to work your pulling mechanics with the...
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Tuesday 11.23.21
Today’s Programming STRENGTH Back Squat 5 Sets x 3 Reps Notes Perform 5 sets of 3 on the back squat using a 2-1-1-2 tempo. If you have a 1RM aim for about 85% . Perform your sets across at the same...
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Wednesday 11.24.21
Today’s Programming BODYBUILDING A1: Seated Lateral Raises 12-12-Max A2: RFE Split Squat** 16-16-16 (total) A3: Bent Over Barbell Row 10-10-Max. Notes Perform 3 total sets of each movement increasing...
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Thursday 11.25.21 🦃Thanksgiving 🥧
Today’s Programming PARTNER WORKOUT AMRAP 30 Minutes 20 Barbell Push Presses 20 Box Jumps 20 Burpees 200m Tandem Run 30 Barbell Push Presses 30 Box Jumps 30 Burpees 300mTandem Run 40 Barbell Push...
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Friday 11.26.21
Today’s Programming WARM-UP 3 Rounds / 15:00: 1:00 Bike 5-10 Matador or Bench Dips 1:00 Stretch 8e SA OH Ipsilateral Pause Lunge Notes Round 1: :30e Banded Front Rack Round 2: :30 Wrist Extension / :30...
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Saturday 11.27.21
Today’s Programming STRENGTH E2MOM 16:00 1 Back Squats Notes Work up through 8 total sets of Back Squat singles completing a rep every other minute. Start at a medium heavy weight and work up towards a...
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Sunday 11.28.21
Today’s Programming METCON AMRAP 10:00 2-4-6-8-10-12-14-16.. reps Deficit Push-Ups Tuck-Ups Kettlebell Swings Notes Don’t rush through the Push-Ups and Tuck-ups, make your intention to move at a...
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Monday 11.29.21
Today’s Programming STRENGTH Rack Split Jerk 5 sets x 1 Reps Notes Perform 5 sets at the same weight focusing on technical consistency over load. Try to hold the receiving position for three seconds on...
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Tuesday 11.30.21
Today’s Programming STRENGTH Back Squat 2 Sets x 8 Reps Notes Perform 2 sets of 8 reps on the back squat using a 2-1-1-2 tempo. ASSISTANCE 4-5 Rounds for Quality of: 8-10 Strict HSPUs 16 total Goblet...
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Wednesday 12.1.21
Today’s Programming BODYBUILDING For Quality: 20-18-16-14-12 DB Floor Press (3-2-1-2 Tempo) 14-12-10-8-6 Strict Chin-Ups Notes Alternate exercises at a steady pace. Each rep range on the Floor Press...
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Thursday 12.1.21
Today’s Programming SKILL Kipping Toes to Bars METCON 5 Intervals for max reps of: AMRAP 3:00 10 Kipping Toes to Bars 20 Box Jumps AMRAP cals Air Bike Rest 3:00 Notes KT2B: 10 Kipping (partial ROM ok...
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Today’s Programming METCON “DT” 5 Rounds for time of: 12 Deadlifts 9 Hang Power Cleans 6 Jerks Notes A classic benchmark workout! DT can feel like wrestling a barbell for a 5 round fight and the key to...
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Saturday 12.4.21
Today’s Programming METCON Every 10:00 for 3 Sets: 30/24 Calorie Row 25 Burpees 15 Kipping Pull-Ups 10 Front Squats Notes KPU: 15 Kipping / 10 Kipping / 8 Strict or Banded / 15 Jumping Pull-Ups FSQ:...
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Sunday 12.5.21
Today’s Programming BODYBUILDING A1: 1/2 Kneeling Landmine Row 12-12-Max (each) A2: Double Kettlebell Deadlift 12-12-12 A3: SA Bench Supported Bent Over Row 12-12-Max (each) —————— B1: Seated DB Hammer...
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Monday 12.6.21
Today’s Programming STRENGTH Power Clean 1-1-1-1-1 Notes Work up to a heavy single on the Power Clean. Make sure to start dropping lower into the catch position as long as you remain above parallel as...
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Tuesday 12.7.21
Today’s Programming STRENGTH Back Squat 5-5-5 Notes Work up to a heavy 5 on the back squat. Try to go heavier than week 2. Aim for 85%+ if possible leaving 1-2 reps in reserve. Sets may be progressive...
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Wednesday 12.8.21
Today’s Programming BODYBUILDING A1: Low Incline Pause DB Bench 12-12-Max A2: Supine Grip Pendlay Rows 12-12-Max A3: Goblet or Post Supported Cossack Squat 3×8 each leg B1: Seated Lateral Raises...
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Thursday 12.9.21
Today’s Programming SKILL: Inversion Strength/Stability Box Rock Drill 3×3 5 seconds at each end range Box Piked 1/2 Split Inversions 3×2-3 Lifts per leg with a 3 second hold METCON 3 Rounds for reps...
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Friday 12.10.21
Today’s Programming STRENGTH Rack Split Jerk 1-1-1-1-1 Notes Work up to a heavy single split jerk out of the rack. If you’re a bit newer or prefer the push jerk or even push press, consider subbing...
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Saturday 12.11.21
Today’s Programming METCON AMRAP 12:00 12 Wall Ball shots 36 Double Unders Rest 6:00 AMRAP 12:00 12 Burpees over the Rower 18/15 Cal Row Notes AMRAP1: For an extra challenge use a heavier ball than...
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