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Wednesday 7.20.22
Workout of the Day STRENGTH Bench Press E3MOM x21:00 1 Rep Notes Work up to a heavy but submaximal single through the 7 work sets. You heaviest reps today should still keep 1-2 reps in reserve. Aim to...
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Thursday 7.21.22
Workout of the Day METCON AMRAP 12:00 5 Deadlifts 10 Weighted Box Step-ups Notes Aim to get 8-10+ rounds and perform both movements unbroken the whole workout. WBSU: Use a box height that puts your hip...
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Friday 7.22.22
Workout of the Day STRENGTH A: Banded Pull-Ups 15-15-15 B: Floater Option 1. 15 DB Deadlifts 2. 15 DB Thrusters 3. 1:00 Farmer’s Carry Notes A: Perform 15 unbroken strict pull-ups using a band for...
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Saturday 7.23.22
Workout of the Day METCON 3 rounds for time of: 400m run 15 Sumo Deadlift High Pulls 15 Thrusters Notes This workout should take around 12-15 minutes give or take. Keep your foot on the gas pedal today...
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Sunday 7.24.22
Workout of the Day STRENGTH Bench Press 3×15-20 Notes In no more than 6 total sets, work up to a heavy three sets that fall in the 15-20 range. If you hit 20 reps, add weight each set. METCON On a...
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Monday 7.25.22
Workout of the Day STRENGTH Shoulder Press 3-3-3-3-3 Notes Work up to a heavy triple on the Shoulder Press. Only go as heavy as you can control a good midline and lockout on. METCON For Time: 42 Total...
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Tuesday 7.26.22
Workout of the Day STRENGTH E3MOM 21:00 3 Touch and Go Deadlifts Notes Work up through seven progressive sets of Deadlifts performing one set every 3:00. Only go as heavy as you can maintain good...
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Wednesday 7.27.22
Workout of the Day STRENGTH Bench Press E3MOM x18:00 3 Reps Notes Work up to a heavy but submaximal triple through the 6 work sets. You heaviest reps today should still keep 1-2 reps in reserve....
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Thursday 7.28.22
Workout of the Day For Time: Run 800m 30 Kipping Pull-Ups 30 Front Squats Run 550m 20 Kipping Pull-Ups 20 Front Squats Run 400m 10 Kipping Pull-ups 10 Front Squats Notes FSQ: These should be light...
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Friday 7.29.22
Workout of the Day ASSISTANCE 3 Rounds for Quality and load: 10-15 Plate Pull-Overs 65m Single Arm Farmer’s Carry Floater Exercise Notes For the floater exercise, choose a movement that corresponds to...
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Saturday 7.30.22
Workout of the Day 5 Rounds, each for time of: 12 Deadlifts 24 DB Push Press 36 Sit-Ups 48 Double Unders Rest 3:00 between rounds Notes Total Workout volume: Deadlifts: 60 reps Push Press: 120 reps...
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Sunday 7.31.22
Workout of the Day METCON 4 Rounds for time: 15 Bench Presses @ 3/4 BW 50 Air Squats Notes Today’s Bench Press is prescribed relative to your bodyweight. Adjust as needed such that your first set...
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Monday 8.1.22
Workout of the Day STRENGTH E2MOM x 8 sets Clean and Jerk Notes Every two minutes for 8 total sets perform one clean and jerk. If you’re coming tomorrow, we recommend power cleans, if you’re not, we...
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Tuesday 8.2.22
Workout of the Day STRENGTH Back Squat E3MOM x 7 sets 3 Reps Notes Work up to a heavy but submaximal triple through the 7 sets. Leave 2 reps in reserve. ASSISTANCE 3 Rounds For Quality and Load: 10e...
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Wednesday 8.3.22
Workout of the Day STRENGTH Bench Press 5-5-5-5-5 Notes Work up to a heavy 5 on the Bench Press. Try to beat Last week’s numbers. METCON 3 Rounds for Max Reps: 2:00 Row for Calories 2:00 Double Unders...
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Thursday 8.4.22
Workout of the Day METCON AMRAP 20:00 Run 400m 15 Power Snatches 15 Kipping Toes to Bar Notes Power Snatches – should be medium light and completed in 2-3 sets of touch and go reps per round....
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Friday 8.5.22 (Strong Sets Comedy Show)
Workout of the Day STRENGTH A1: Bent Over Barbell Rows 3×8-12 A2: Seated Lateral Raises 3×8-12 A3: Floater Movement option 1: DB Bench Press 3×8-12 option 2: Plate Pull Overs 3×8-12 option 3: FFE...
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Saturday 8.6.22
Workout of the Day SKILL: Ring Inversions / Skin the Cats Notes We’ll review some progressions to get you upside down on the rings. Newer folks can use low rings with some assistance. More advanced...
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Sunday 8.7.22
Workout of the Day 5 Rounds, each for time of: 10 Reps Bench Press, @ BW 25/20 Cal Row Notes Perform 10 Reps on the bench press then move immediately to the Rower. Rest as needed between rounds. For...
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Monday 8.8.22
Workout of the Day STRENGTH Tempo Overhead Squat 2-2-2-2-2 Use a 3-2-1-2 Tempo Notes Work up to a challenging double today. Focus far more on control and stability than how much weight is on the...
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