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Tuesday 5.16.23
Workout of the Day 12 Rounds for time: 130m Run 6 Kipping Pull-Ups 18 Air Squats or 12-18 Anchored Sit-Ups Rest 1:00 If you have a weighted vest, wear it! (probably won’t work with the sit-ups) Notes...
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Wednesday 5.17.23
Workout of the Day STRENGTH LEVEL 2 Back Squat 80%x 3 reps x 6 sets Notes Week 3! We’re up 5% from last week and adding one rep to each set. Try to perform today’s work sets in 90 second intervals as...
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Thursday 5.18.23
Workout of the Day GYMNASTICS STRENGTH 4-5 Rounds for quality of: 1:00 Handstand Hold or freestanding practice 1:00 Bottom of an active squat hold or 10e Patrick Step-Ups :20-30 Lock off :30-1:00...
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Friday 5.19.23
Workout of the Day FLOATER STRENGTH A: Bench Press Heavy 10 B: Back Squat L2: 75%x 2 reps x 6 sets L1: 3 sets x 8 reps Across C: Hang Power Clean or 4″ Elevated Deadlift Heavy 3 Feel free to superset...
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Saturday 5.20.23
Workout of the Day AMRAP 12:00 3 Strict Pull-Ups or Chin-Ups 6 Deadlifts (/225/185/155/135/..) 9e Single Arm DB Push Press Rest 6:00 3 Rounds of: 2:00 Air Bike, Distance 2:00 Burpee Box Jumps Notes In...
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Sunday 5.21.23
Workout of the Day STRENGTH High Hang Power Snatch + Mid Hang Power Snatch + OHS Notes Work up to a medium heavy and technically proficient weight on the complex. Try to go a little heavier than last...
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Monday 5.21.23
Workout of the Day ASSISTANCE 3-4 Sets of: 8-12e Seated External Rotation 12 Pause Wall Ball Shots :40e Single Arm Farmer’s Carry Notes SER: @ 3↓-1-3↑-1 tempo 15/10/7.5/5 WB: Pause for a 1 count at the...
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Tuesday 5.23.23
Workout of the Day For Time: 400m Run 10 Bar or Ring Muscle-Ups 550m Run 20 Kipping Chest to Bar Pull-Ups 800m Run 30 Kipping Pull-Ups Notes This will be the last higher volume kipping pull-up workout...
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Wednesday 5.24.23
Workout of the Day STRENGTH LEVEL 2 Back Squat 80% x 4 reps x 5 sets Notes Week 4! Same weight as last week but we’re adding one more rep to each set and dropping to 5 total sets. Rest as needed...
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Thursday 5.25.23
Workout of the Day SKILL: Kettlebell Swing Spend a little time refining your kettlebell swing then perform 3-4 progressive sets of around 10 reps trying to use a heavier kettlebell than you typically...
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Friday 5.26.23
Workout of the Day ASSISTANCE 4-5 rounds for Quality of: 2-3 Wall Walks 6-9 strict Knees to Elbows Floater exercise Floater Options Run 270m Row 300m Bike 1:00 FLOATER STRENGTH A: Dumbbell Bench Press...
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Saturday 5.27.23
Workout of the Day STRENGTH Hang Squat Clean Heavy Single Notes Perform a complete deadlift, then lower the bar to anywhere above the knee and catch it below parallel. Work up to a heavy but...
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Sunday 5.28.23
Workout of the Day STRENGTH Mid Hang Power Snatch + OHS Notes Try to go heavier than last week’s complex while moving with control and exceptional technique. METCON I’m doing Murph tomorrow! Alternate...
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Memorial Day Murph 2023
Workout of the Day Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty or fourteen pound vest, wear it! (weighted vests at the gym are very...
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Tuesday 5.30.23
Workout of the Day If you did Murph yesterday, perform the following workout as an active recovery day. Keep things conversational and just move. If you did not, push the pace and weight a little...
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Wednesday 5.31.23
Workout of the Day STRENGTH If you performed Murph on Monday and your legs are wrecked, we recommend you deadlift 3 work sets of 5 reps at a moderate load today. You’ll have an opportunity on Friday to...
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Thursday 6.1.23
Workout of the Day ASSISTANCE 3-4 Rounds for Quality of: 10e 1/2 kneeling Palloff Presses 5 High Hang Muscle Snatches + 5 Pause OHS 10-15 DB Bent Over Rows METCON 5 Rounds for time of: 15 Hang Power...
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Friday 6.2.23
Workout of the Day FLOATER STRENGTH A: Hang Power Clean (optional + 2 Front Squats) Heavy single B: Back Squat L2: 85% x 2 Reps x 6 Sets L1: 5 Sets x 3 Reps Across C: Shoulder Press 5 sets of 3-5 reps...
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Saturday 6.3.23
Workout of the Day 7 Rounds for time of: Run 270m 6 Front Squats 6 Strict Chin-Ups Notes FSQ: Heavy and unbroken (come off the floor) +/135/115/96/75/- Chins: 1-3 sets per round. Modify to banded if...
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Sunday 6.4.23
Workout of the Day SKILL: Snatch Balance STRENGTH EMOM 15:00 Pause Snatch Notes Pause just below the knee cap for a 2 count before following through to the full snatch METCON Tabata Mash-Up Kettlebell...
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