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Friday 3.17.23
Workout of the Day GYMNASTICS HS B 15:00 for Quality A1: 5-10 Box Pike Walk Ins + Taps A2: 10-20 Seated Recline Tuck-Ups A3: 5-10e ATG Split Squats METCON AMRAP 15:00 10/8 cal Row or Bike 5 Strict HSPU...
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Saturday 3.18.23
Workout of the Day METCON Every :30 for 30 sets 1 Cluster or Squat Clean Notes If you came yesterday and your shoulders are smoked from the HSPUs, perform these as squat cleans instead. Ideally the...
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Sunday 3.19.23
Workout of the Day METCON 20 Minute Air Bike Notes Alternate between 1:00 harder effort and 2:00 easier effort. The 1:00 hard efforts should NOT be sprints, but something at a higher RPMs/Cadence than...
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Monday 3.20.23
Workout of the Day GYMNASTICS PULL B 15:00 for Quality: A1: 4-8 Partner or Self Assisted CTB Chin-Ups or 4-8 Weighted Chin-Ups (all performed at 3-1-1-3 tempo) A2: 8-16 Anchored Leg Lifts (Slow) A3: 5e...
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Tuesday 3.21.23
Workout of the Day SKILL: Kettlebell Swings STRENGTH Back Squat E3MOM: 5-3-1-3-5 Notes After some warm-up time we’ll start the clock and you’ll perform the rep progression above completing one set...
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Wednesday 3.22.23
Workout of the Day GYMNASTICS HS B 15:00 for Quality A1: 5-10 Box Pike Walk Ins + Taps A2: 10-20 Seated Recline Tuck-Ups A3: 5-10e ATG Split Squats STRENGTH E2MOM x 10 Sets 1 Clean & Split Jerk...
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Thursday 3.23.23
Workout of the Day STRENGTH Pause Bench Press Heavy 8-10 Notes In no more than 5 total sets work up to a heavy set of 8-10 reps leaving 1-2 reps in reserve. Pause at the chest for a 2 count every rep....
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Friday 3.24.23
Workout of the Day GYMNASTICS PULL C 15:00 for Quality A1: Kipping pull-up (see below) A2: 3-5 each way Log Roll + 2 Tuck-Ups A3: 1:00 ATG Squat Version 1 (Novice) (3-5x) Jumping Pull-up + 3 sec...
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Saturday 3.25.23
Workout of the Day “New York Minute” With a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete: 150 Wall Ball Shots 30 Clean and Jerks 30 Muscle-ups...
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Sunday 3.26.23
Workout of the Day For Total Distance: 7:00 Row Rest 1:00 7:00 Bike Rest 1:00 5:00 Row Rest 1:00 5:00 Bike Rest 1:00 3:00 Row Rest 1:00 3:00 Bike Rest 1:00 1:00 Row Rest 1:00 1:00 Bike Notes This...
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Monday 3.27.23
Workout of the Day WARM-UP For 12:00 Run 130m or :40 Bike 15 Kettlebell Swings or Goblet Squats 80’e Single Arm OH Carry Notes Go heavy on the carry! You can use two hands to help you push press the DB...
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Tuesday 3.28.23
Workout of the Day SKILL: Sandbag Clean + Lunge STRENGTH A 20:00 for Quality & Load 8-12 Bent Knee Ring Rows 1 Sandbag Clean + 6 Sandbag Lunges + Carry or hold for :30 1:00e Side Plank (elbow)...
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Wednesday 3.29.23
Workout of the Day GYMNASTICS 3 Rounds / 15:00 for Quality: A1: Kipping pull-up A2: 3-5 each way Log Roll + 2 Tuck-Ups A3: 15 ATG PVC Sotts Presses Version 1 (Novice) (2x) Jumping Chin-Up + 1 sec...
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Thursday 3.30.23
Workout of the Day METCON “Helen” 3 Rounds for time of: Run 400m 21 Kettlebell Swings 12 Kipping Pull-Ups* *If you came yesterday, consider performing 12 Burpees instead of kipping pull-ups. Notes...
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Friday 3.31.23
Workout of the Day GYMNASTICS 15:00 for Quality: 3×3 HSPUs (see options below) 15 Matador Support Tucks 10-15e Patrick Step-Ups Deficit HSPU Strict HSPUs or Negatives (5 box piked HSPU buy in) Box...
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Saturday 4.1.23
Workout of the Day For Time: Run 400m 21 Squat Cleans Run 270m 15 Squat Cleans Run 130m 9 Squat Cleans Notes A simple but effective couplet today! Try to run hard and keep the intensity high. Cleans...
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Sunday 4.2.23
Workout of the Day 30:00 PARTNER AMRAP 130m Sandbag Carry 20 Box Jump overs Row meters Notes This workout begins with partner A on the rower and partner B with the sandbag. Partner A will row...
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Monday 4.3.23
Workout of the Day GYMNASTICS 3 Rounds / 15:00 for Quality: A1: 3-5 :03 Lock-Off + 3 Second Negative Pull-Ups A2: 15 Hollow Rocks A3: 5e Front to Back Scale Pull-up/Chin-up options: – Body weight –...
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Tuesday 4.4.23
Workout of the Day 5 Intervals of: AMRAP 3:00 3 Deadlifts 6 Kipping Toes to Bars 9 Box Jumps Rest 3:00 Notes Although the deadlift is only 3 reps don’t go so heavy that you can’t complete multiple...
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Wednesday 4.5.23
Workout of the Day SKILL Review: Pistols GYMNASTICS 3 Rounds / 15:00 A1: 2 Wall Walks or Handstand Kick up + 30 hold A2: 4-8e Pistols or Box Pistols A3: 1:00e Side Plank or your favorite trunk...
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