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Saturday 7.17.23
Workout of the Day SKILL: Overhead Squat METCON Every 3:00 for 5 rounds: Run 270 m 12 Overhead Squats, from the rack AMRAP Burpees Rest 3:00 Notes Aim to complete the run in less than 90 seconds. For...
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Sunday 7.16.23
Workout of the Day SKILL: Sandbag Carry METCON 25:00 For Quality and Load: 130 m Sandbag Carry + 2 Rounds: 5 Strict Knees to Elbows 10 Alternating Cossack Squats (5 ea) 16 Alternating KB Plank Pull...
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Monday 7.17.22
Workout of the Day STRENGTH A1) Front Squat 3×6 @ 20X1 A2) Chainsaw DB Rows 12, 10, 8 reps per side Notes After progressive warm up sets for the front squats, perform three sets of front squats at the...
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Tuesday 7.18.23
Workout of the Day ASSISTANCE 3-5 sets for quality: 1-3 Strict Pull Ups + :20 Top of Pull Up Hold :20-:30 Dip Support Hold + 1-3 Strict Dips 5 Hang Muscle Cleans, building METCON 4 Intervals of: In...
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Wednesday 7.19.23
Workout of the Day STRENGTH Bench Press 3×5-7 reps, across 1 Drop Set x 10-15+ reps to failure Notes After a progressive warm up on your bench press, aim for three sets across at weight with ~1-2 reps...
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Thursday 7.20.23
Workout of the Day ASSISTANCE 3-4 sets for quality: 5 Seated Box Jumps 10 Strict Weighted Hanging Knee Raises :30 ea DB Overhead Carry 5 Push Jerk Behind the Neck in Split Notes The seated box jump is...
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Friday 7.21.23
Workout of the Day FLOATER STRENGTH Choose ONE of the following lifts below: A: Bench Press 3×5-7 reps, across B: Front Squat 3×6, across C: Split or Push Jerk 5×3 reps, building PARTNER METCON...
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Saturday 7.22.23
Workout of the Day ASSISTANCE 3-5 sets for quality: 8-12 DB or KB Sumo Stance RDLS @ 3111 :30-:45 ea Side Plank Hold 10-12 Seated DB Rear Delt Flyes PARTNER METCON 10 rounds for time: 12 Weighted Box...
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Sunday 7.23.23
Workout of the Day SKILL: Kipping Toes to Bar METCON For time: 400 m Run 21 Toes to Bar 21 Burpees 400 m Run 15 Toes to Bar 15 Burpees 400 m Run 9 Toes to Bar 9 Burpees Notes If you struggle with...
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Monday 7.24.23
Workout of the Day STRENGTH A1) Front Squat 4×4 @ 20X1 A2) Supinated Bent Over Barbell Rows 3×10-12 reps with 1 count pause at the top of each rep, building Notes After progressive warm up sets for the...
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Tuesday 7.24.23
Workout of the Day Every 3:00 for 10 rounds total: Part A – in 3:00 Run 400 m Part B – 2:30 AMRAP: 9 Hang Power Snatches (95/75/55…) 7 Push Ups 5 Kipping Chest to Bar Pull ups :30 rest before returning...
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Wednesday 7.26.23
Workout of the Day STRENGTH Bench Press 3×5 reps, across 1 Drop Set x 10-15+ reps to failure Notes After a progressive warm up on your bench press, aim for three sets across at weight with ~1 reps in...
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Thursday 7.27.23
Workout of the Day STRENGTH Every 1:30 x 10 rounds (15 minutes): 1 Power Clean or Clean + 2 Split Jerks, building Notes Your choice today on power or full cleans. Continue to add load to your split...
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Friday 7.28.23
Workout of the Day FLOATER STRENGTH Choose ONE of the following lifts below: A: Bench Press 3×5 reps, across B: Front Squat 4×4, across C: 1 Power Clean or Clean + 2 Split Jerks x 5-7 sets, building...
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Saturday 7.29.23
Workout of the Day METCON Every 4:00 for 5 Rounds: 5 Touch and Go Deadlifts 75 Double Unders (Time Cap 1:30) Notes In this workout, the deadlift weight can stay static or move up if you’re able. Have...
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Sunday 7.30.23
Workout of the Day SKILL Sled Push and Sled Pull *** Due to yesterday’s rain/humidity, its possible the floors may be too slick for heavy sled work, we’ll assess in the morning. Notes After reviewing...
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Monday 7.31.23
Workout of the Day STRENGTH A1) Front Squat 4×8 reps @ 20X1 A2) Dumbbell or Kettlebell Alternating Gorilla Rows 3×16-20 reps (8-10 per arm) Notes It’s the 5th week of this cycles and we are lowering...
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Tuesday 8.1.23
Workout of the Day ASSISTANCE 3-5 sets for quality: 1-3 Strict Pull Ups + :10-:20 Top of Pull Up Hold :20-:30 Dip Support Hold + 1-3 Strict Dips 6-8 ea DB Rear Foot Elevated RDL METCON Every 6:00 for 4...
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Wednesday 8.2.23
Workout of the Day STRENGTH Bench Press 3×5, across 1 Drop Set (10-20%) x 8-12 reps Notes Work up to a set of 5 reps leaving 1-2 reps in reserve. Repeat this same weight for an additional 2 sets...
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Thursday 8.3.23
Workout of the Day STRENGTH A1. 7 sets of 3 Jerk Dips + 1 Split Jerk, from the rack A2. Clean Deadlifts 5×3, building Notes Today’s split jerk complex will emphasize control in the dip portion of the...
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