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Friday 7.29.22
Workout of the Day ASSISTANCE 3 Rounds for Quality and load: 10-15 Plate Pull-Overs 65m Single Arm Farmer’s Carry Floater Exercise Notes For the floater exercise, choose a movement that corresponds to...
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Saturday 7.30.22
Workout of the Day 5 Rounds, each for time of: 12 Deadlifts 24 DB Push Press 36 Sit-Ups 48 Double Unders Rest 3:00 between rounds Notes Total Workout volume: Deadlifts: 60 reps Push Press: 120 reps...
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Sunday 7.31.22
Workout of the Day METCON 4 Rounds for time: 15 Bench Presses @ 3/4 BW 50 Air Squats Notes Today’s Bench Press is prescribed relative to your bodyweight. Adjust as needed such that your first set...
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Monday 8.1.22
Workout of the Day STRENGTH E2MOM x 8 sets Clean and Jerk Notes Every two minutes for 8 total sets perform one clean and jerk. If you’re coming tomorrow, we recommend power cleans, if you’re not, we...
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Tuesday 8.2.22
Workout of the Day STRENGTH Back Squat E3MOM x 7 sets 3 Reps Notes Work up to a heavy but submaximal triple through the 7 sets. Leave 2 reps in reserve. ASSISTANCE 3 Rounds For Quality and Load: 10e...
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Wednesday 8.3.22
Workout of the Day STRENGTH Bench Press 5-5-5-5-5 Notes Work up to a heavy 5 on the Bench Press. Try to beat Last week’s numbers. METCON 3 Rounds for Max Reps: 2:00 Row for Calories 2:00 Double Unders...
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Thursday 8.4.22
Workout of the Day METCON AMRAP 20:00 Run 400m 15 Power Snatches 15 Kipping Toes to Bar Notes Power Snatches – should be medium light and completed in 2-3 sets of touch and go reps per round....
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Friday 8.5.22 (Strong Sets Comedy Show)
Workout of the Day STRENGTH A1: Bent Over Barbell Rows 3×8-12 A2: Seated Lateral Raises 3×8-12 A3: Floater Movement option 1: DB Bench Press 3×8-12 option 2: Plate Pull Overs 3×8-12 option 3: FFE...
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Saturday 8.6.22
Workout of the Day SKILL: Ring Inversions / Skin the Cats Notes We’ll review some progressions to get you upside down on the rings. Newer folks can use low rings with some assistance. More advanced...
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Sunday 8.7.22
Workout of the Day 5 Rounds, each for time of: 10 Reps Bench Press, @ BW 25/20 Cal Row Notes Perform 10 Reps on the bench press then move immediately to the Rower. Rest as needed between rounds. For...
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Monday 8.8.22
Workout of the Day STRENGTH Tempo Overhead Squat 2-2-2-2-2 Use a 3-2-1-2 Tempo Notes Work up to a challenging double today. Focus far more on control and stability than how much weight is on the...
View ArticleTuesday 8.9.22
Workout of the Day METCON Every 4:00 for 5 Sets: 3 Deadlifts 400m Run Notes In this workout, the deadlift weight can stay static or move up if you’re able. Each of today’s deadlifts should be taken...
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Wednesday 8.10.22
Workout of the Day STRENGTH Wide Grip Bench Press E3MOM x 5 sets 1 Rep Notes Place your hands about 1-1.5x hand width wider than you typically hold the bar and work up to a heavy but sub maximal...
View ArticleThursday 8.11.22
Workout of the Day SKILL: Pistols METCON AMRAP 20:00 4 Strict Chin-Ups 8 Pistols (4 per leg) 12 Kettlebell Swings 16 Sit-Ups Notes Move at a steady pace on this 20 minute piece. Focus on good positions...
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Friday 8.12.22
Workout of the Day STRENGTH Push Press 2-2-2-2-2 Notes Work up to a heavy double on the push press taken out of a rack. Make sure to keep your midline TIGHT and avoid hyperextension as the weight goes...
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Saturday 8.13.22
Workout of the Day 5 Rounds for time of: 12 Deadlifts 9 Hang Power Cleans 6 Front Squats 270m Run Notes There is a 25 minute cap on this workout. This workout is essentially “DT” with Front Squats...
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Sunday 8.14.22
Workout of the Day STRENGTH A1: Pause DB Bench Press 3×12-16 A2: Bench Supported SA DB Row 3×12-16e Notes Superset the two exercises building in load as you progress. METCON 21-15-9 reps for time of:...
View ArticleMonday 8.15.22
Workout of the Day STRENGTH 16:00 for Quality and Load A1: 8-10e Single Arm DB Z Press A2: :30 Handstand Hold or Box Piked HS Hold Notes Take 16 minutes to work up through some progressively...
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Tuesday 8.16.22
Workout of the Day STRENGTH Back Squat 5-5-5 Notes Work up to a heavy but sub-maximal 5 rep set today. Leave 1-2 reps in reserve. FYI on week 1 we did a heavy single and week 3 had a heavy triple....
View ArticleWednesday 8.17.22
Workout of the Day STRENGTH Wide Grip Bench Press E3MOM x15:00 3 Reps Notes Place your hands about 1-1.5x hand width wider than you typically hold the bar and work up to a heavy but submaximal triple....
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