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Thursday 4.6.23
Workout of the Day STRENGTH Pause Bench Press Heavy 1-3 Notes In no more than 8 total sets work up to a heavy 1-3 with a 2 second pause at the chest. Try to go heavier than week 1 or perform more reps...
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Friday 4.7.23
Workout of the Day GYMNASTICS 3 Rounds / 15:00 for Quality: A1: Kipping Pull-ups A2: 5e Log Roll Tuck-Up A3: 5-8e ATG Split Squat Version 1 (Novice) (2x) Jumping Chin-Up + 1 sec lock-off Version 2...
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Saturday 4.8.23
Workout of the Day METCON For Time: 400m Run 30 Thrusters (weight 1) 15 Burpees 400m Run 20 Thrusters (weight 2) 15 Burpees 400m Run 10 Thrusters (weight 3) 15 Burpees Notes The Thruster weight should...
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Sunday 4.9.23
Workout of the Day ASSISTANCE 3 Rounds for Quality: 65m Farmer’s Carry 8-10 Barbell Roll Outs 10e Lateral Medball Toss PARTNER METCON For Time: Row 250m (x2) Row 500m (x2) Row 750m (x2) Row 500m (x2)...
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Monday 4.10.23
Workout of the Day Gymnastics 12:00 for Quality: 5-15 Body Piked HSPUs 20 Hollow Hold Banded Pull Downs :30e Couch Stretch + :30 Active squat hold STRENGTH Bench Press Heavy 8-10 Notes ✵If you came...
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Tuesday 4.11.23
Workout of the Day METCON 5 Intervals of: In 1:00 10 Deadlifts AMRAP Double Unders in remaining time Rest 1:00 Notes ✵Compare to week 1’s workout on 3/7. See if you can go a little heavier, move better...
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Wednesday 4.12.23
Workout of the Day GYMNASTICS 12:00 for Quality: :10-:30 Chin-Up Lock Off + :30 Hang 5-8e Pistols or Box Pistols 10-15e 1/2 kneeling Palloff Presses Notes ✵Even if you’re a single leg ninja. Perform at...
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Thursday 4.13.23
Workout of the Day STRENGTH Pause Bench Press Heavy 5-7 Notes ✵If you came week two, you can plan on hitting 5-10lbs more than you did on 3/16. Arrange your warm-ups to hit that target weight. Two...
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Friday 4.14.23
Workout of the Day GYMNASTICS SKILL: Handstand Kick-Ups Handstand Kick-Up Options: – Free standing (buy in: ability to safely dismount from an unsupported handstand onto your feet) – 5 Kick-Ups with a...
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Saturday 4.15.23
Workout of the Day Five 3-minute rounds of: 3 Clusters 12 Chest to Bar Pull-Ups AMRAP Bike/Row cals or 270m run Rest 3 minutes between rounds. Notes ✵Clusters: These should be three heavy singles...
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Sunday 4.16.23
Workout of the Day 20 Minute Row or Air Bike Notes This can be a re-test or twist from week 1 and 2’s workouts. You can choose either machine and one of the following strategies below. Steady State...
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Monday 4.17.23
Workout of the Day GYMNASTICS EMOM 12:00 A 3-6 Pull-Ups or 6-9 Ring Rows B 6-8e Pistols or Box Pistols C :20-:30 Floor L-Sit STRENGTH Bench Press Heavy 5-7 Notes Compare to week 3’s lifts (3/20) and...
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Tuesday 4.18.23
Workout of the Day STRENGTH Back Squat E3MOM 5-3-1-3-5 Notes Compare to week 3 (3/21) and see if you can move more total weight today by starting your first two sets 5-10lbs heavier. After some warm-up...
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Wednesday 4.19.23
Workout of the Day GYMNASTICS SKILL Handstand Kick-Ups or Balancing Handstand Kick-Up Options: – Free standing (buy in: ability to safely dismount from an unsupported handstand onto your feet) – 5...
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Thursday 4.20.23 👽
Workout of the Day STRENGTH Pause Bench Press Heavy 8-10 Notes Compare to week 3’s lifts (3/23) and attempt to get 5-10lbs heavier, more reps at the same weight, or better feeling technique today. In...
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Friday 4.21.23
Workout of the Day 4 Rounds for Quality and reps of: 2:00 Handstand Practice 2:00 Sandbag Carry (25′ laps) 2:00 WTD Step Overs 2:00 Air Bike Recovery pace or walk 130m Notes ✵HS: Take 2:00 to work on...
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Saturday 4.22.23
Workout of the Day STRENGTH 1 Deadlift + 1 Hang Clean + 1 Front Squat + 1 Shoulder to Overhead Notes Work up to a heavy single on the complex above. The hang clean should be caught below parallel. For...
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Sunday 4.23.23
Workout of the Day 10 rounds with a 2-minute rest in between, of any (or any combination) of: Run 400/270 meters OR Row 500/400 meters OR Bike 1000/800 meters Notes These efforts should be around...
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Monday 4.24.23
Workout of the Day STRENGTH Bench Press Heavy 1-3 Notes This is the final Monday Bench Press session of this cycle. Take your time warming up and try to PR today. You might work up to a heavy triple,...
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Tuesday 4.25.23
Workout of the Day STRENGTH Deadlift 1-1-1 Notes Work up to a heavy but technically sound single on the Deadlift today. We havent focused on deadlifts this cycle, so if you come within 90% of a...
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