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Tuesday 10.3.23
Workout of the Day SKILL: Handstands METCON AMRAP 20:00 270m Run 8 Strict Handstand Push-Ups 16 Sumo Deadlift High Pulls Notes Get after this 20 minute AMRAP! Try to get 6-8+ Rounds. SDHP: 95/75/55/35...
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Wednesday 10.4.23
Workout of the Day METCON From 0-4:00: 10 Bench Presses 30/25 Cal Bike From 4:00-8:00 10 Bench Presses 25/20 Cal Bike From 8:00-12:00 10 Bench Presses 20/15 Cal Bike From 12:00-16:00 10 Bench Presses...
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Thursday 10.5.23
Workout of the Day 3 Intervals of: AMRAP 4:00 6 Push Jerks 12 Total Alternating Pistols 24 Double Unders 4:00 Rest Notes Aim to get about 2-3 rounds per AMRAP. Challenge yourself on the jerk and try...
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Friday 10.6.23
Workout of the Day ASSISTANCE 3-4 Rounds 270m Tandem Farmer/Sandbag Carry 20-30 Synchro Tuck-Ups Notes With a partner walk 270m. One partner will hold a sandbag while the other holds a pair of...
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Saturday 10.7.23
Workout of the Day 10 Rounds for max Burpees In 1:30 perform: 7 Kipping Pull-Ups 9 Power Cleans AMRAP Burpees Rest 1:30 Notes This is a high volume interval workout with a 1:1 work to rest ratio....
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Sunday 10.8.23
Workout of the Day FLOATER STRENGTH Back Squat 20 RM Shoulder or Bench Press 3-3-3-3-3 Deadlift or Clean 1-1-1-1-1 Notes Choose one lift and potentially a second DB/KB BW movement for a superset to...
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Monday 10.9.23
Workout of the Day ASSISTANCE EMOM x 4 Rounds A: 12-16 Swings + 8-12 Goblet Squats B: :45 Anchored Sit-Up Hold C: :30 Right Arm Rows / :30 Left Arm Rows D: Rest but don’t put down the Kettlebell Notes...
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Wednesday 10.10.23
Workout of the Day STRENGTH Romanian Deadlift 8-8-8-8 Notes Perform one empty barbell then 4 total progressive sets on the RDL. Use weights as heavy or potentially heavier than you would perform...
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Wednesday 10.11.23
Workout of the Day ASSISTANCE 3 Progressive Sets: 12-18 Plate or DB Pull-Overs Floater Exercise Floater Options A: 16 Weighted Reverse Lunges B: 16 Double Kettlebell Deadlifts C: 25 Tuck-Ups METCON...
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Thursday 10.12.23
Workout of the Day STRENGTH 4 Total progressive Sets of: A1: 8 total 4″ FFE alternating Barbell Reverse Lunges A2: Accumulate :30 in an L-Sit Notes Build up through 1 empty barbell and 4 total...
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Friday 10.13.23🔪
Workout of the Day FLOATER STRENGTH Back Squat 20RM Romanian Deadlift 8-8-8-8 Shoulder Press 3-3-3 Push Press 3-3-3 4″ FFE alternating Barbell Reverse Lunges 8-8-8-8 Notes Choose one lift and...
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Fight Gone Bad 2023!
Workout of the Day Fight Gone Bad 2023 3 Rounds For Total Reps: 1 minute Wall Ball Shots 20lb to 10′ / 14lb to 9′ / 10lb to 9′ 1 minute Sumo Deadlift High-Pulls 75/55/35lbs 1 minute Box Jumps...
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Sunday 10.15.23
Workout of the Day FLOATER STRENGTH 3 Sec Pause Back Squat 1-1-1-1-1 Romanian Deadlift 8-8-8-8 Shoulder Press or Bench Press 3-3-3 4″ FFE alternating Barbell Reverse Lunges 8-8-8-8 Notes Choose one...
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Monday 10.16.23
Workout of the Day ASSISTANCE 4 Progressive sets of: 3-10 Chin-Ups 10-15 DB Floor Presses 10-15 Partner Weighted Sit-Ups Notes The first round of this should be pretty easy with each subsequent round...
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Tuesday 10.17.23
Workout of the Day Every 3:00 x 5 Rounds 10 Deadlifts 20 Tuck-Ups 10/8/6 Cal Bike Notes Every three minutes perform the triplet. There is a 2:00 cap on getting the work in, so you’ll need to hustle to...
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Wednesday 10.18.23
Workout of the Day STRENGTH Bench Press 3-3-3-3-3 Notes Work up to a heavy triple on the Bench Press. Try to PR today! METCON 5 Rounds for time of: 20 Push-Ups 10 WTD Step Overs Notes Push-Ups If 20...
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Thursday 10.19.23
Workout of the Day 10 Rounds of: From: 0-1:30 16 Sandbag Walking Lunges 12 Kipping Pull-Ups From 1:30-3:00 1:30-3:00 1:00 Air Bike Notes This workout has two alternating intervals. In the first...
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Friday 10.20.23
Workout of the Day ASSISTANCE 15:00 for load of: SA Deadlift x 5 + 80′ SA Farmers carry (L then R) :30 SA OH DB Hold (L then R) 20-30 Bench Tuck-Ups FLOATER STRENGTH 3 Second Pause Back Squat 1-1-1-1-1...
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Saturday 10.21.23
Workout of the Day “DT” 5 Rounds for time of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Notes Weeks 1 and 5 had DT specific barbell complexes to get you working through these movements. If you were...
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Sunday 10.22.23
Workout of the Day SKILL: Rowing Technique METCON Row 2,000m Notes The 2K row is the standard race in competitive rowing and is a beast. You will be on the erg from around 6-10 minutes rowing a lot...
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