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Saturday 1.1.22
Workout of the Day PARTNER METCON AMRAP 30:00 20 Wall Ball Shots 22 Double Unders 20/16 Calorie Row 22 Double Unders 20 Kettlebell Swings 22 Double Unders Notes Partner A completes the first couplet...
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Sunday 1.2.22
Workout of the Day STRENGTH A1: DB Pause Bench Press 3×8-12 A2: Single Arm Farmer’s Carry 3×160’e Notes Perform 3 progressively more challenging sets on each exercise. Your final set should not be a...
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Monday 1.3.21
Workout of the Day STRENGTH Segment Power Clean + Push or Split Jerk 5 sets x 2 reps Notes 1 Rep = performing a SPC followed by a Jerk, dropping (or lowering) the bar and then repeating the sequence...
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Tuesday 1.4.22
Workout of the Day STRENGTH Back Squat 4 Sets x 6-8 Reps Notes In no more than 8 total sets (not including empty barbell) work up through what feel like 4 challenging sets while staying within the rep...
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Wednesday 1.5.21
Workout of the Day STRENGTH Segment Snatch Deadlift + High Hang Power Snatch + OHS 5 Sets x 2 Reps Notes Similar to the Segment Power Cleans on Monday, pause with the bar just above your knee cap,...
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Thursday 1.6.21
Workout of the Day METCON Every 6:00 for 5 intervals perform: Bench Press 10 Reps Row 500/400m Notes If able, build on the bench press weight each round as long as you can perform all ten reps unbroken...
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Friday 1.7.21
Workout of the Day SKILL 5 Sets of: 3-5 Low Ring Skin the Cats STRENGTH/ASSISTANCE 5 Rounds for Quality and Load 10 Touch and go Deadlifts 5-10 Strict Chin-Ups 10-20 Matador Dips 20 Tuck-Ups Notes...
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Saturday 1.8.21
Workout of the Day PARTNER METCON 54-42-30-18 Reps for time of: Air Bike or Row Thrusters Notes Partners will work through the couplet dividing work as they see fit. Divided evenly, this works out to...
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Sunday 1.9.21
Workout of the Day GRUNT WORK Sunday Medley #2 4-5 Sets for Effort of: 1:00 Bike or Ski Erg or Assault Runner 12e Sledge Hammer Swings 1:00 Sandbag Bear Hug Carry 3-5 Wall Walks Sunday Medley #2 10...
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Monday 1.10.22
Workout of the Day SKILL : Kipping Pull-Ups METCON 5 Rounds for time of: 12 Push-Ups 9 Deadlifts 6 Hang Power Cleans 3 Push Jerks Note Try to challenge yourself with the load on the barbell. Ideally a...
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Tuesday 1.11.22
Workout of the Day STRENGTH E2MOM x 14:00 Front Squat 1-2 Reps Notes Compare to 12.18.21 Take about 5 minutes to find your opener weight for this workout then perform 1-2 reps every 2 minutes...
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Wednesday 11.12.22
Workout of the Day METCON For Time: Row 1000/800m 3 Rounds: 15 Power Snatches 15 Burpees Notes Our first week snatching under duress we’re going with a light weight with an emphasis on barbell cycling...
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Thursday 1.13.22
Workout of the Day SKILL: Handstand Kick-Ups METCON EMOM 21:00 A: :30 Air Bike B: 5-8 Strict HSPUs or 5-8 Barbell Shoulder Presses C: Rest Notes Your goal for this EMOM is to move at a steady and...
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Friday 1.14.22
Workout of the Day STRENGTH Rack Deadlift 3-3-3-3-3 Notes Use a 4″ elevation and work your mid range and lock out strength. You will likely be able to move more than you traditionally deadlift so make...
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Saturday 1.15.22
Workout of the Day “CINDY” AMRAP 20:00 5 Kipping Pull-Ups 10 Push-Ups 15 Air Squats Notes Benchmark workout! This classic bodyweight triplet will test your muscular stamina and work capacity. Approach...
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Sunday 1.16.22
Workout of the Day WARM-UP 3 Rounds: 12 DB Curl to Shoulder Presses 12 (total) Walking Lunges 12 Hanging Leg Raises STRENGTH Single Arm Farmer’s Carry 4x 80’e Copenhagen Plank 4x:20-:30e Notes Perform...
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Monday 1.17.22 MLK Day
Workout of the Day STRENGTH Power Clean + Hang Power Clean + Jerk Notes In no more than 8 total sets, work up to a technically sound heavy single on the complex. ASSISTANCE 3 Sets of: 2:00′ Air Bike...
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Tuesday 1.18.22
Workout of the Day STRENGTH Back Squat 4 Sets x 4-6 Reps Notes In no more than 8 total sets (not including empty barbell) work up through what feel like 4 challenging sets while staying within the rep...
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Wednesday 1.19.22
Workout of the Day STRENGTH E2MOM 16′ 1-2 Power Snatches Notes Work up towards a a technically sound double or single on the power snatch. Focus on tension & balance during the first pull, speed...
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Thursday 1.20.22
Workout of the Day STRENGTH Bench Press 8-8-8-8-8 Notes See if you can go heavier than week 1 where we performed the heavy 10 bench / row couplet. ASSISTANCE DB LTEs 3×10-12 Banded Face Pulls 3×10-20...
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