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Friday 6.10.22
Workout of the Day STRENGTH E2MOM 16:00 Power Clean + Push Jerk + Split Jerk Notes: Use the 8 sets to work on your technique in the complex, adding weight when your balance, coordination, accuracy,...
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Workout of the Day SKILL: Kipping Toes to Bar METCON AMRAP 8:00: Row for Meters (Rest 4 min before second AMRAP) AMRAP 8:00: 4 Kipping Toes To Bar 8 Goblet squats 12 Box jumps Notes: -The TTB volume...
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Sunday 6.12.22
Workout of the Day STRENGTH 4-5 sets for quality: 5-7 single arm suitcase deadlift + 50′ single arm farmer carry, each side 30 sec each: DB side plank 8-10 slider hamstring curls 130m jog Notes: These...
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Monday 6.13.22
Workout of the Day STRENGTH Pause Front Squat: 3×6 @ 21×1 @ Same weight as week 1. Notes: If you overshot your first week and ended up with a weight that was more like an 8 or 9 RPE, then scale back...
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Tuesday 6.14.22
Workout of the Day ASSISTANCE EMOM x 16 min: A. 4-6 seated tall box jumps B. 3 BTN snatch grip push press @ 3111 + 3 OHS @ 3111 C. 8-12 alternating hanging knee raise D. 40 sec bike or jog Notes: Box...
View ArticleWednesday 6.15.22
Workout of the Day STRENGTH A1) Romanian DL : 3 x 8-10 @ 3011 rest 45-60 sec Notes Same load and tempo as week 1, just more reps today! Regular or hook grip only, no switch grip. Hold. The. Tempo. A2)...
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Thursday 6.16.22
Workout of the Day STRENGTH A1: Rear Foot Elevated Split Squat: 4 x 6-8 ea side @ 3111 Notes Options to progress from last week: -Same weight with better quality/tempo hold -Same weight, more reps (if...
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Friday 6.17.22
Workout of the Day STRENGTH E2MOM 20:00 Power Clean + Hang Power Clean + Push Jerk + Split Jerk Notes: If you’re new to or uncomfortable with split jerks, modify to 2 push jerks instead. Use the 10...
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Saturday 6.18.22
Workout of the Day SKILL WORK: Rope Climb ASSISTANCE 3 Rounds for Quality 1-3 rope climbs 30 sec Goblet March 150m row @ RPE 7/10 15 sec each copenhagen side plank Notes Options for practice: -legless...
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Sunday 6.19.22
Workout of the Day ASSISTANCE 3 Sets for Quality: 6-8 ea side single leg DB RDL with foot on wall @ 3 sec down 30 sec weighted forearm plank 100′ ea side: contralateral carry Notes: For the carry, use...
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Monday 6.20.22
Workout of the Day STRENGTH Pause Front Squat: 3×8 @ 21×1 Notes @ Same load as week 1! Keep that pause! METCON For Time: 30 Squat Cleans After every 5 reps, complete 1-3 strict pull-ups. Notes: Cleans...
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Tuesday 6.21.22
Workout of the Day ASSISTANCE EMOM 9:00 A. 3 BTN snatch grip push press @ 3111 + 3 OHS @ 3111 B. 20 plate hops as fast as possible + 10 sec hanging knee tuck hold C. 130m run STRENGTH Segment Snatch...
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Wednesday 6.22.22
Workout of the Day STRENGTH A1) Romanian Deadlift 3 x 10-12 @ 3011 rest 45-60 sec Notes: Same load as prior 2 weeks. Regular or hook grip. No switch! Hold. The. Tempo. A2) Alternating Dumbbell Bench...
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Thursday 6.23.22
Workout of the Day ACCESSORY 3 rounds for quality: 20 sec each side: half kneel pallof hold 10 each side: side plank raises 100′ each side: single arm farmer carry, heavy STRENGTH A1: Rear Foot...
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Friday 6.24.22
Workout of the Day STRENGTH E2MOM 16:00 1 Clean Pull + 1 Hang Power Clean Notes: Start light and build as appropriate across the 8 sets. Priority is on power, speed, coordination, and accuracy!...
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Saturday 6.25.22
Workout of the Day “STONEWALL” AMRAP 15 Minutes: 6 Squat Cleans 135 (Marsha) / 95 (Sylvia) 28 Double Unders 6 Shoulder-to-Overheads 135 / 95 9 Burpees Notes: The two suggested loading options are named...
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Sunday 6.26.22
Workout of the Day STRENGTH: A1) Sandbag Bear Hug Carry 3 x 200 feet Notes: Go heavy! A2) Single leg box hamstring curl 3 x 6-8 ea side @ 30X1 tempo Notes: Use an 18-20″ bench or box A3) L-Sit Hold 3 x...
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Monday 6.27.22
Workout of the Day STRENGTH Pause Front Squat: 3×4 @ 21×1 tempo Notes: Based on how the first 3 weeks of the cycle went, reset today at a slightly heavier load than you’ve been working with so far....
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Tuesday 6.28.22
Workout of the Day ASSISTANCE 3-4 Rounds for Quality: 4 seated tall box jumps 8 alternating hanging around the world (tuck) 20 sec arch hold 4 overhead squat @ 3111 STRENGTH 1 Snatch Pull + 1...
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Wednesday 6.29.22
Workout of the Day STRENGTH A1: Pause Deadlift 3 x 5 Notes Pause for 1 second at 1″ off the floor. Continue to standing and then use a controlled tempo to return the bar to the floor. These are dead...
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