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Monday 10.17.22
Workout of the Day METCON Every 4:00 x 4 Sets 21 Sumo Deadlift High Pulls 15/12 Cal Bike 9 Box Jump Overs Notes A little Fight Gone Bad prep. Try to push hard on each interval. Use 75/55/35 for the...
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Tuesday 10.18.22
Workout of the Day STRENGTH Front Squat 5-3-1 Notes After 4+ progressive warm-up sets, work up through a heavy set of 5,3 then 1 adding weight each set. METCON 3 Intervals of: In 2:00 12 Kipping Toes...
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Workout of the Day STRENGTH Bench Press 5-3-1 Notes After 4+ progressive warm-up sets, work up through a heavy set of 5,3 then 1 adding weight each set. METCON EMOM 14:00 A: :40 Air Bike B: :40 Burpees...
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Thursday 10.20.22
Workout of the Day ASSISTANCE 10:00 for quality :30 Chin over bar hold + :30 hang 1:00 Handstand hold 5 KB Deadlifts:+ 30e single arm KB hold Notes Move at a deliberate (slow) pace and focus on total...
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Friday 10.21.22
Workout of the Day STRENGTH 3 Progressive sets of: 1:00 Sandbag Carry 100m Farmer’s Carry Notes Grunt strength today. Focus on total body tension and mental toughness. METCON For Time: 20/15 Calorie...
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Saturday 10.22.22
Workout of the Day STRENGTH Shoulder Press 5-3-1 Notes After 4+ progressive warm-up sets, work up through a heavy set of 5,3 then 1 reps adding weight each set. Also, have fun. Life is short. PARTNER...
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Sunday 10.23.22
Workout of the Day STRENGTH A1: Double KB Pause Squat 6-9 Reps A2: Strict Toes to Bars or Knees to Elbows 6-9 Reps Notes Perform 3-4 progressive sets on this couplet. METCON AMRAP 12:00 6 Kipping...
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Monday 10.24.22
Workout of the Day STRENGTH A1: DB Bench Press 10-10-AMRAP A2: 3 Point Bent Over DB Row 10-10-AMRAP Notes Perform two progressive sets of ten reps on each exercise before performing an AMRAP set which...
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Tuesday 10.25.22
Workout of the Day STRENGTH 4 Sets of: A1: 5-8e Single Arm DB OHS A2: 15-20 Tuck-Ups Notes For the OHS, only go as low as you are able to control your positions with. For many, a full ROM OHS may be...
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Wednesday 10.26.22
Workout of the Day STRENGTH E2MOM x5 Sets 1-1-1-1-1 Notes After some progressive warm-up sets, perform 1 clean every other minute on the minute for 5 work sets. These may be power or squat cleans...
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Thursday 10.27.22
Workout of the Day STRENGTH Rack Jerk 1-1-1-1-1 Notes Work up to a heavy single on the jerk. “Rack” jerk simply means the barbell is taken out of the rack instead of being cleaned first. You may...
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Friday 10.28.22
Workout of the Day STRENGTH Bench Press 10-10-AMRAP Notes Perform two progressive sets of ten reps on each exercise before performing an AMRAP set which takes you either to failure, 1-2 reps shy of...
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FIGHT GONE BAD 2022
Workout of the Day 3 Rounds For Total Reps: 1 minute Wall Ball Shots 1 minute Sumo Deadlift High-Pulls 1 minute Box Jumps 1 minute Push Press 1 minute Row 1 minute Rest Notes Perform 1 minute of work...
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Sunday 10.30.22
Workout of the Day METCON 4 Intervals, each for time of: Run 400m Rest 2:00 Notes Try to build in intensity a little each run or at least stay consistent across the board. For your 2 minute rest, try...
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Monday 10.31.22 🎃
Workout of the Day STRENGTH Hang Power Clean Heavy Triple Notes Work up to a heavy triple on the hang power clean. Do not cycle these reps. METCON Every 3:00 x 5 Rounds 60 Double Unders 10 Power Cleans...
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Tuesday 12.1.22
Workout of the Day STRENGTH Shoulder Press 8-8-8 Notes Work up to a top set of 8 on the shoulder press. Pause at the shoulder (bottom) between every rep. METCON EMOM 15:00 1-3 Strict Pull-Ups 3-9...
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Wednesday 11.2.22
Workout of the Day STRENGTH Pause Back Squat 8-8-8 Notes Work up to a top set of 8 on the Pause Back Squat. Hold the bottom of each rep for a 2 count. METCON For Time: Run 800m 30 Wall Ball Shots Run...
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Thursday 11.3.22
Workout of the Day PARTNER METCON 10 Rounds for time: 10 Deadlifts 15 Box Jump Overs 20/15 Cal Row Notes Alternate full rounds with a partner until each person has completed 5 rounds for a sum of 10....
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Friday 11.4.22
Workout of the Day STRENGTH Pause Bench Press 8-8-8 Notes Work up to a top set of 8 on the Pause Bench Press. Hold the bottom of each rep for a 2 count. METCON Buy In: 30/24 Calorie Bike Followed by:...
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Saturday 11.5.22
Workout of the Day In 20:00 Run 400m 21 Front Squats 21 Kipping Pull-Ups Run 400m 15 Front Squats 15 Kipping Pull-Ups Run 400m 9 Front Squats 9 Kipping Pull-Ups Run 400m 6 Front Squats 6 Kipping...
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