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Sunday 12.12.21
Today’s Programming BODYBUILDING A1: DB or Plate Pull-Over 12-12-12 A2: Barbell Floor Press (3-3-1-2 Tempo) 12-12-12 Notes Perform 3 total sets of increasing in intensity each set. The first set...
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Monday 12.13.21
Today’s Programming STRENGTH Clean and Jerk Heavy Single Notes Work up to a 1RM Clean and Jerk for the day. While we’ve been focusing on the split jerk, use the jerk variation you’re most comfortable...
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Tuesday 12.14.21
Today’s Programming STRENGTH Back Squat 3-3-3 Notes Work up to a heavy 3 on the back squat. Try to go heavier than week 3. Aim for 90%+ if possible. Move well and no failing. METCON 4 Rounds for reps...
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Wednesday 12.15.21
Today’s Programming BODYBUILDING/GRUNT WORK 5 Rounds for Quality and Load 12e 1/2 Kneeling Landmine Press 130m Farmer’s Carry 15-25 Banded Reverse Flys 12 Horizontal Ring Rows 8-12 RDLs Notes Work at a...
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Thursday 12.16.21
Today’s Programming OPTION A: SKILL WORK Kipping Pull-Ups OPTION B: ASSISTANCE WORK 3-4 Sets of: 8-12e Seated External Rotation 8-12e DB Wrist Extensions (3-2-1-2 Tempo) :30 Hollow Hold / :30 Prone...
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Friday 12.17.21
Today’s Programming METCON Every 12 Minutes for 3 Rounds: Air Bike 2400m/1900m 15 Overhead Squats Notes OHS can be taken out of the rack and should be unbroken or performed in no more than 2 sets. The...
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Saturday 12.18.21
Today’s Programming STRENGTH E2MOM 20:00 1 Front Squat Notes Start with your very first warm-up weight after an empty and perform 1 Front Squat every 2 minutes for a total of 10 sets. Try to add small...
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Sunday 12.19.21
Today’s Programming BODYBUILDING: 4 Rounds for Quality/Load 8-12 DB Bench Press 6-8 Chin-Ups or Ring Rows 15 Anchored Weighted Sit-Ups ASSISTANCE: 3 Rounds for Quality/Load: 15-20 Supine Leg Raises...
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Monday 12.20.21
Today’s Programming STRENGTH Sumo Deadlift 5-5-3-3-1 Notes Build up through a technically sound heavy 5, 3 and 1 Sumo Deadlift. Keep your overall volume low and only go as heavy as you can move well....
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Tuesday 12.21.21
Today’s Programming STRENGTH Push Jerk 3-3-1-1-1 Notes Work up through a couple heavy triples followed by three singles on the Push Jerk. If your shoulder flexibility prohibits you from getting into a...
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Wednesday 12.22.21
Today’s Programming METCON 5 Intervals of: In 3:00 20/16/12 Cal Bike 50 Double Unders AMRAP Hang Squat Cleans in remaining time Rest 3:00 Notes We’ll take some time in class before the metcon to work...
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Thursday 12.23.21
Workout of the Day STRENGTH Wide Grip Pause Bench Press 4×8-12 Notes In no more than 8 total sets (including warm-ups) work up through 4 progressive sets of 8-12 reps. Your first work sets should be in...
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Friday 12.24.21 🎄Christmas Eve🎅
Workout of the Day STRENGTH Hang Power Snatch + OHS 1-1-1-1-1 Notes Work up to a medium heavy but technically sound Hang Power Snatch + OHS. We havent snatched in a minute so focus more on your...
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Saturday 12.25.21 🎁 Christmas🎁
Workout of the Day 12 Days of X-MAS For Time: 1 Burpee 2 Push Presses 115/95/75/65/45 3 Front Squats 115/95/75/65/45 4 Box Jumps 5 Hand-Release Push-Ups 6 (total) Dumbbell Power Snatches 50/35/25 7...
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Sunday 12.26.21
Workout of the Day STRENGTH Seated Single Arm Arnold Press 10e-10e-Max Single Arm DB Gorilla Row 10e-10e-Max Notes Work up through three challenging sets on this upper-body superset. Start each set...
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Monday 12.27.12
Workout of the Day ASSISTANCE 4 Progressive Sets of: 6e 1/2 kneeling Windmills 12e Single Leg Touch Downs 18 Face Pulls Notes Perform 4 progressively challenging sets of the triplet. Focus on movement...
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Tuesday 12.28.21
Workout of the Day STRENGTH A1: Shoulder Press 3×10-12 A2: Bent Over Kettlebell Row 3×10-12 Notes Including warm-ups, perform 4-5 total sets on each movement. For the last three sets, keep 0-3 reps in...
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Wednesday 12.29.21
Workout of the Day METCON Every 6:00 for 5 Rounds: 30/24/20 Calorie Row 15 Burpees 15 Overhead Squats Notes Row: Should take 1:30-2:00 OHS: Should be unbroken and are taken out of the rack today....
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Thursday 12.30.21
Workout of the Day STRENGTH 5 Sets of: Sandbag Carry 130m Notes Work up through 5 challenging unbroken sandbag carries for 130m. METCON 6 Rounds for time of: 12 Kettlebell Swings 12 Renegade Rows...
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Friday 12.31.21 New Years Eve
Workout of the Day METCON AMRAP 20:21 10 Calorie Air Bike 9 Burpees 8 Box Jumps 7 Goblet Squats 6 DB Power Snatches (total) 5 Bar Muscle-Ups or Pull-Ups 4 Deadlifts 3 Hang Power Cleans 2 Front Squats 1...
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