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Saturday 12.2.23
Workout of the Day Partner Workout 12 Rounds for time of: 12/9 Cal Air Bike 9 Power Cleans 6 Front Squats 3 Push Jerks Notes In this workout each partner will complete 6 rounds for a total of 12...
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Sunday 12.3.23
Workout of the Day ASSISTANCE 4-5 Rounds for load of: :30-:45 Farmer’s Carry 15 DB Bench Presses 5-8 Strict Pull-Ups Notes Work up through the triplet trying to go a little heavier each round if...
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Monday 12.4.23
Workout of the Day STRENGTH Push Press 1-1-1-1-1-1-1 Notes In no more than 7 total sets, work up to a heavy single on the Push Press. METCON Every 2:00 x 6 Intervals 48 Double Unders 12 Renegade Rows...
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Tuesday 12.5.23
Workout of the Day STRENGTH Back Squat Heavy 3 then, 80% AMRAP Notes This is the 2nd Heavy 3 then AMRAP BSQ exposure this cycle. We performed the same workout week 2 which if you were here, you should...
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Wednesday
Workout of the Day STRENGTH Deadlift 1-1-1-1-1 Notes Prioritize consistent and correct technique more than total weight on the bar. If things are moving and feeling well, strike while the iron is hot...
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Thursday 12.7.23
Workout of the Day STRENGTH Bench Press Heavy 3 then, 80% AMRAP Notes This is the 2nd Heavy 3 then AMRAP Bench Press exposure this cycle. We performed the same workout week 2 which if you were here,...
View ArticleFriday 12.8.23
Workout of the Day FLOATER STRENGTH Push Press 1-1-1-1-1 Back Squat Heavy 3 then, 80% AMRAP Deadlift 1-1-1-1-1 Bench Press Heavy 3 then, 80% AMRAP Notes Choose a lift that corresponds to what you’ve...
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Saturday 12.9.23
Workout of the Day For Time 50 Squat Cleans Starting at the 0 and every following minute stop and perform 5 Burpees. Notes Timecap 22:00 Squat Cleans +/155/135/105/85/- These should be heavy enough...
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Sunday 12.10.23
Workout of the Day SKILL WORK: Double Unders “Flight Simulator” For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double-Unders Notes With a running clock perform 5 unbroken...
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Monday 12.11.23
Workout of the Day STRENGTH Push or Split Jerk 1-1-1-1-1-1 Notes Work up to a heavy split or push jerk taken out of the rack. Choose the style you’re more confident and comfortable with, even if that...
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Tuesday 12.12.23
Workout of the Day STRENGTH Back Squat Heavy 1 then, 80% AMRAP Notes This is the 2nd Heavy 1 then AMRAP BSQ exposure this cycle. We performed the same workout week 3 which if you were here, you should...
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Wednesday 12.13.23
Workout of the Day Every 3:00 for 10 Sets Perform 65 Double Unders 1/2-3 Power Snatches Notes This workout is a semi-repeat from week 3 where we did this for 7 rounds @ 50 double unders and 3 power...
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Thursday 12.13.23
Workout of the Day STRENGTH Bench Press Heavy 1 then, 80% AMRAP Notes This is the 2nd Heavy 1 then AMRAP Bench Press exposure this cycle. We performed the same workout week 3 which if you were here,...
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Friday 12.15.23
Workout of the Day FLOATER STRENGTH Push Jerk 1-1-1-1-1 Back Squat Heavy 1 then, 80% AMRAP Snatch 1-1-1-1-1 Bench Press Heavy 1 then, 80% AMRAP Notes Choose a lift that corresponds to what you’ve...
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Saturday 12.16.23
Workout of the Day 5 Rounds for time of 21 Calorie Row 15 Burpees 9 CTB Kipping Pull-Ups 6 Thrusters Notes The final Saturday workout of the cycle and its a doozy! This workout should take most folks...
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Sunday 12.17.23
Workout of the Day FLOATER STRENGTH Push Jerk 1-1-1-1-1 Back Squat Heavy 1 then, 80% AMRAP Snatch 1-1-1-1-1 Bench Press Heavy 1 then, 80% AMRAP Shoulder Press Heavy 1 then, 80% AMRAP Notes Choose a...
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Monday 12.18.23
Workout of the Day METCON 7 rounds for time: 7 deadlifts 7 hang power cleans 7 front squats Rest 1:00 between rounds. Notes: This is a CF.com workout from 12/4/23. Advanced lifters should choose a...
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Tuesday 12.19.23
Workout of the Day STRENGTH Turkish Get Up Notes Work up to a heavy single with a DB or KB PARTNER METCON AMRAP 20:00 25′ DB Overhead Walking lunges 5 Strict Pull ups 25′ DB Overhead Walking lunges 10...
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Wednesday 12.20.23
Workout of the Day METCON AMRAP 6:00 10 Dual KB/DB Suitcase Deadlifts 10 Push ups 10 Kipping Toes to bar Rest 3 min AMRAP 6:00 Row for Calories Notes: Intent for the DL/PU/TTB AMRAP is unbroken. Scale...
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Thursday 12.20.23
Workout of the Day STRENGTH A. Overhead Squat 3-3-3-3 B. Hang (Squat) Snatch Every 90 sec x 8 sets: 1 rep Notes: OHS If you are new to or struggle with this lift, consider working with a light barbell...
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