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Thursday 11.17.22
Workout of the Day SKILL: Kipping Toes to Bars METCON AMRAP 20:00 6 Power Cleans 9 Toes to bars 15/10 Calories Bike 6 Power Cleans 9 Toes to bars 400m Run Notes Power Cleans should be medium weight...
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Friday 11.18.22
Workout of the Day STRENGTH Bench Press 1xAMRAP Notes Work up to the weight you’ve been using the past two weeks and perform one AMRAP set with no pause at the bottom. Try to hit 8-12+ reps leaving 1-2...
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Saturday 11.19.22
Workout of the Day STRENGTH Thruster Heavy Single Notes Work up to a heavy single on a Barbell Thruster taken out of the rack. As the weight goes up make sure the rep is performed as one fluid...
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Sunday 11.20.22
Workout of the Day STRENGTH Chin-Ups 3-3-3-3-3 Notes Perform these at a 3-3-1-3 tempo. Add weight or use band support as needed. Focus on a mature top position. METCON 25:00 at Aerobic Pace 1:00...
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Monday 11.21.22
Workout of the Day STRENGTH E2MOM x 7 sets Power Clean + Hang Squat Clean Notes Every other minute for 7 work sets hit the clean complex. Technique permitting, try to at a little weight each set....
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Tuesday 11.22.22
Workout of the Day STRENGTH Pause Shoulder Press 5-5-5 Notes Work up to a top set of 5 on the shoulder press. Pause for 2 seconds at shoulder between every rep. ASSISTANCE 5 Sets for Quality and Load:...
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Wednesday 11.23.22
Workout of the Day STRENGTH Pause Back Squat 5-5-5 Notes Work up to a top set of 5 on the Pause Back Squat. Hold the bottom of each rep for a 2 count. PARTNER METCON 10 Rounds for time of: 8 Kipping...
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Thursday 11.24.22 Thanksgiving 🦃
Workout of the Day 30:00 EMOM A: :40 Air Bike B: 15 DB Push Press C: 10 KB Swings + 5 Burpees D: 10 Wall Ball Shots + 10 Ring Rows E: 3 Wall Walks Notes Each station should take you no more than :40 to...
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Friday 11.25.22
Workout of the Day STRENGTH Pause Bench Press 5-5-5 Notes Work up to a top set of 5 on the Pause Bench Press. Hold the bottom of each rep for a 2 count. METCON 1000m Row Notes This workout should take...
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Saturday 11.26.22
Workout of the Day 10 Rounds for time of: 3 Strict Pull-Ups 6 Deadlifts 9 Burpees Notes The early rounds of pull-ups should be unbroken, use a band or self assisted modifications if needed. While the...
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Sunday 11.27.22
Workout of the Day GYMNASTICS SKILL/ASSISTANCE 15:00 for Quality of: 3 Forward Rolls :30 Handstand Hold :20e Front Scale :20e Back Scale METCON 5 Rounds for time of: 8 SA DB Hang Power Clean to Reverse...
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Monday 11.28.22
Workout of the Day PARTNER METCON 20 Rounds for time of: 3 Squat Cleans 6 Kipping Pull-Ups 36 Double Unders Notes Alternate complete rounds with your partner until each person has completed 10 rounds....
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Tuesday 11.29.22
Workout of the Day STRENGTH Shoulder Press 3 sets x 5 Reps Across Notes Perform 3 sets of 5 reps using last weeks heaviest weight. These should not be performed with a pause at the shoulder, instead...
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Wednesday 11.30.22
Workout of the Day STRENGTH Back Squat 3 sets x 5 Reps Across Notes Perform 3 sets of 5 reps using last weeks heaviest weight. These should not be performed with a pause at the bottom, instead take...
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Thursday 12.2.22
Workout of the Day STRENGTH Turkish Get-Up + Windmill Notes Using a Dumbbell or Kettlebell, work up to a challenging single of one Turkish Get-Up plus one windmill on each side. METCON AMRAP 15:00 5...
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Friday 12.2.22
Workout of the Day STRENGTH Bench Press 3 sets x 5 Reps Across Notes Perform 3 sets of 5 reps using last weeks heaviest weight. These should not be performed with a pause at the chest, instead take...
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Saturday 12.3.22
Workout of the Day STRENGTH Cluster Heavy Single Notes Work up to a heavy single on the “Cluster” which is a Squat Clean into a Thruster. Keep the overall volume low on this since you’ve got… a few...
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Sunday 12.4.22
Workout of the Day Gymnastics Assistance 8 Round Tabata Interval of: A. Ring/Matador Top Support B. Ring/Matador Bottom Support METCON EMOM 12:00 A. :40 Cal Bike B. :40 Sled Push EMOM 12:00 A. 8/8 DB...
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Monday 12.5.22
Workout of the Day ASSISTANCE A1: Three Point DB Bent Over Row 8-12 Reps A2: Strict Knees to Elbows 6-12 Reps Notes Work up through 4 total progressive sets alternating between exercises. Progressive...
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Tuesday 12.6.22
Workout of the Day STRENGTH Shoulder Press 1xAMRAP Notes Work up to the weight you’ve been using the past two weeks and perform one AMRAP set with no pause at the bottom. Try to hit 6-10+ reps leaving...
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