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Thursday 8.24.23
Workout of the Day STRENGTH Clean and Jerk 1-1-1-1-1-1-1 Notes Build up to a heavy single with your best technique for the day across 7 work sets. If you tested both your front squat and bench press...
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Friday 8.25.23
Workout of the Day FLOATER STRENGTH Choose ONE of the following lifts below: A: Bench Press Heavy 5 B: Front Squat Heavy 3 C: Clean and Jerk Heavy Single METCON For time, in any order: 2 mile Run 100...
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Saturday 8.26.23
Workout of the Day A. For time: 30 Bodyweight Back squats 1000 m Row Notes Reduce the load on the back squat in order to complete the 30 reps in 1-3 sets. Watch Rowing Stroke Rate for tips on pacing...
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Sunday 8.27.23
Workout of the Day 25:00 AMRAP for quality: A1: 1:00 Sled Push A2: :45 Alternating Lateral Med Slam Balls A3: :45 Wall Walks A4: :10-:20 Chin Over Bar Lock Off + AMRAP Strict Chin Ups Notes Perform 3-5...
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Monday 8.28.23
Workout of the Day STRENGTH Back Squat 15-15-15 Notes After a few warm-up sets, attempt three progressive sets of 15 reps resting about 3:00+ between sets. Use a controlled tempo, steady breathing and...
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Tuesday 8.29.23
Workout of the Day PARTNER METCON 12-11-10-9-8-7-6-5-4-2-1 Reps of: Deadlifts Kipping Pull-Ups Notes Partners will alternate complete rounds until each person has performed each rep range working down...
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Wednesday 8.30.23
Workout of the Day METCON From 0-4:00: 15 Shoulder Presses 500m Row From 4:00-8:00 15 Shoulder Presses 400m Row From 8:00-12:00 15 Shoulder Presses 300m Row From 12:00-16:00 15 Shoulder Presses 200m...
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Thursday 8.31.23
Workout of the Day STRENGTH 4 Total progressive Sets of: A1: 16 total 4″ FFE alternating Barbell Reverse Lunges A2: 1:00 Anchored Sit-Up Hold Notes Build up through 1 empty barbell and 4 total...
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Friday 9.1.23
Workout of the Day FLOATER STRENGTH Back Squat 15-15-15 *superset with DB Bench Press x15 Touch & Go Deadlift 12-8-6-4-2 *superset with chin-ups, same reps Shoulder Press 15-15-15 *superset with...
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Saturday 9/2/23
Workout of the Day METCON “DT” Complex Every 3:00 for 5 total sets perform one unbroken round of “DT”. 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Notes Your goal is to work up to a heavy UNBROKEN...
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Sunday 9.3.23
Workout of the Day FLOATER STRENGTH Back Squat 15-15-15 *superset with DB Bench Press x15 Every 3:00 for 5 total sets perform one unbroken round of “DT”. 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks...
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Monday 9.4.23 Labor Day
Workout of the Day STRENGTH 1+1/4 Back Squat 5-5-5 Notes Work up to a challenging but submax set of 1+1/4 squats. Only go as heavy as you can maintain good positioning on. These are gonna be rough....
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Tuesday 9.5.23
Workout of the Day STRENGTH Hang Snatch 1-1-1-1-1-1-1 Notes Perform either a hang squat or power snatch working up through seven singles. Goal is to add a little weight to the bar each work set. Move...
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Wednesday 9.6.23
Workout of the Day METCON From 0-4:00: 15 Bench Presses 30/25 Cal Bike From 4:00-8:00 15 Bench Presses 25/20 Cal Bike From 8:00-12:00 15 Bench Presses 20/15 Cal Bike From 12:00-16:00 15 Bench Presses...
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Thursday 9.7.23
Workout of the Day ASSISTANCE 3 Rounds for Quality: 1:00 JR Alt 2 Step or Crossovers 8-12 Hinge Ring Rows :30e Bottom of Lunge Hold 20 total Box Pike shoulder Taps (or :30 hold) METCON Every 3:00 for 6...
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Friday 9.8.23
Workout of the Day ASSISTANCE 4 Rounds hard effort of: 2x Alternating 50′ Single Arm Farmer’s Carry 3x (:10 work / :20-:30 rest) L-Sit Hold Bike 1:00 or Jog 270m Notes The L-Sit should be a HARD effort...
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Saturday 9.9.23
Workout of the Day Every 3:00 x 10 Rounds 3 Squat Cleans 4-6 Strict Chin-Ups 8-12 Push-Ups Notes Each round should be completed in around 1:15-2:00, adjust volume on the calisthenics and weight on the...
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Sunday 9.10.23
Workout of the Day FLOATER STRENGTH Back Squat 12-12-12 Hang Power Snatch 1-1-1-1-1-1-1 Bench Press or Press 15-15-15-15 Power or Squat Clean 3-3-3-3-3 Notes Choose a lift to finish out your training...
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Monday 9.11.23
Workout of the Day STRENGTH Back Squat 12-12-12 Notes See if you can start your first work set at your heaviest weight from week one’s 15s (8/28) and make two jumps after that. After a few warm-up...
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Tuesday 9.12.23
Workout of the Day STRENGTH Turkish Get-Up 1-1-1-1-1 Notes In 5 total sets, work up to a heavy single TGU on each arm. Start at a medium heavy weight and perform one rep on each side. Try to add weight...
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