Thursday 8.18.22
Workout of the Day STRENGTH Power Clean + Split Jerk 1-1-1-1-1 Notes Work up to a heavy but technically sound single on the Power Clean and Split Jerk. ASSISTANCE 4 Sets of: A1) 8-10 Pendlay Rows A2)...
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Friday 8.19.22
Workout of the Day METCON Every 3:00 for 5 Rounds 12 Kipping Pull-Ups 12 Box Jump Overs Notes Focus on your Pull-Up efficiency on today’s workout and choose a rep range that will take you no more than...
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Saturday 8.20.33
Workout of the Day SKILL REVIEW: Wall Ball 3 PERSON RELAY METCON 90-75-60-45-30 reps for time of: Calorie Row Wall Ball Notes In teams of 3, perform all the work listed above divided evenly between...
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Sunday 8.21.22
Workout of the Day STRENGTH Bench Press 10-10-10 Notes Work up to a heavy unbroken set of 10 reps. If you have a 1RM this heavy 10 will be somewhere between 65-75% METCON 4 Intervals of: 270m Run 130m...
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Monday 8.22.22
Workout of the Day STRENGTH A1) Weighted, BW or Assisted Chin-Up 5 Sets of 3 A2) Bottoms Up Kettlebell Press 5 Sets of 6-10e Notes Alternate between exercises for 5 total sets. Chins: Add, maintain or...
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Tuesday 8.23.22
Workout of the Day SKILL: The Deadlift METCON 6 Intervals of: in 1:00 1 Deadlift AMRAP Double Unders Rest 2:00 Notes Use a challenging but submax deadlift for the singles. This weight can stay static...
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Wednesday 8.24.22
Workout of the Day STRENGTH Wide Grip Bench Press 5-5-5-5-5 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 five. Compare to...
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Thursday 8.25.22
Workout of the Day SKILL: Pistols METCON 24:00 EMOM A: :40 Pistols B: 130m Run C: :40 Burpees to Target D: :40 Air Bike Notes Move at a steady aerobic pace for 24 minutes. Find a pace that keeps your...
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Friday 8.26.22
Workout of the Day STRENGTH A1) Front Squat 3-3-3-3-3 A2) Tall Plank DB Row 8e-8e-8e-8e Notes Alternate between the two exercises. For the DB Rows, perform 8 reps with one arm, then switch. METCON...
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Saturday 8.27.22
Workout of the Day 5 Rounds of: In 2:00: Run 270m AMRAP Sumo Deadlift High Pulls Rest 2:00 Notes Goal for today is to run hard and then get into a flow on the SDHPs. Loading for the High Pulls should...
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Sunday 8.28.22
Workout of the Day AMRAP 20:00 12 DB Bench Press 130m Farmer’s Carry 12 total Front Rack Walking Lunges Notes Today’s metcon should be a steady grind. Try to use the same Dumbbells for all three...
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Monday 8.29.22
Workout of the Day PARTNER METCON 6 Rounds for time of: 40 Calorie Row 30 Push Presses 20 Kipping Pull-Ups Notes Partners alternate full rounds until each person has completed 3 rounds. Row should not...
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Tuesday 8.30.22
Workout of the Day STRENGTH Box Squat 2-2-2-2-2 Notes Control your descent and hold the bottom position for a two second count before accelerating up off the box. Prioritize positions and a controlled...
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Wednesday 8.31.22
Workout of the Day STRENGTH Pause Bench Press 5-5-3-3-1-1 Notes Work up through two sets of heavy 5s, 3s and 1s on the pause bench press. Try to not miss any reps today and keep the weight moving up...
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Thursday 9.1.22
Workout of the Day Skill: Clean & Jerk Today we’ll deep dive into the mechanics and phases of the clean and jerk. The first pull which takes the bar from the floor to the power position, the second...
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Workout of the Day ASSISTANCE 3 Rounds for Quality: 1:00 Handstand Hold :30e Single Arm Static Farmer’s Carry hold 1:30 AMRAP Single Unders METCON EMOM 24:00 A: :45 Weighted Box Step-Ups B: :45 Plank...
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Saturday 9.3.22
Workout of the Day 5 Rounds for time of: 35 Air Squats 400m Run 15 Kipping Pull-Ups / 8 strict pull-ups Notes Aim for virtuosity on your air squats. While a simple movement on paper, make sure to hit...
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Sunday 9.4.22
Workout of the Day STRENGTH Bench Press 10 Reps @ 40% 8 Reps @ 50% 6 Reps @ 60% AMRAP @ 70% Notes Rest around 2:00 between each set and go for it on the final set. If you don’t have a 1RM use this...
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Monday 9.5.22
Workout of the Day For Time: Row 2000m (total) While partner holds a handstand or plank 10 Total alternating rounds of: 8 Ring Rows or 4 strict Pull-Ups 10 Box Jumps 12 Kettlebell Swings Row 2000m...
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Tuesday 9.6.22
Workout of the Day STRENGTH Back Squat E3MOM x18:00 1 Rep Notes Work up to a heavy but submaximal single through the 6 sets. Ideally you work up to about 90-95%+ of a recent 1RM. Compare to week 1 of...
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