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Sunday 11.6.22
Workout of the Day EMOM 12:00 A: 10-15 Calorie Row B: 5 Single Arm DB Push Press + 50′ OH carry, switch EMOM 12:00 A: 10-13 Calorie Air Bike B: 75m Single Arm Farmer’s Carry, each EMOM 12:00 A: 16 WTD...
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Monday 11.7.22
Workout of the Day STRENGTH Hang Power Snatch Heavy Double Notes Work up to a heavy double on the hang power snatch. Pull these from anywhere above the knee and take your time setting up each rep....
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Tuesday 11.8.22
Workout of the Day STRENGTH Shoulder Press 3 sets x 8 Reps Across Notes Perform 3 sets of 8 reps using last weeks heaviest weight. These should not be performed with a pause at the shoulder, instead...
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Wednesday 11.9.22
Workout of the Day STRENGTH Back Squat 3 sets x 8 Reps Across Notes Perform 3 sets of 8 reps using last weeks heaviest weight. These should be performed without a pause. Take advantage of the stretch...
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Thursday 11.10.22
Workout of the Day EMOM 12:00 A: :30 Sled Push B: :30 Tuck Hang EMOM 12:00 A: 12 KB Swings B: :40′ Bear Crawl or :40 handstand walk With a partner, alternate for 12:00 :30e Single Arm Farmer’s Hold Air...
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Friday 11.11.22
Workout of the Day STRENGTH Bench Press 3 sets x 8 Reps Across Notes Perform 3 sets of 8 reps using last weeks heaviest weight. These should be performed without a pause. Take advantage of the stretch...
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Saturday 11.12.22
Workout of the Day PARTNER METCON 10 Rounds for time of: 5 Power Cleans 10 Chest to Bar Kipping Pull-Ups 15/12 Calorie Row Notes With a partner, alternate full rounds until 10 total rounds (5e) have...
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Sunday 11.13.22
Workout of the Day SKILL: Overhead Squat METCON Every 5:00 x 5 Rounds Run 400m 15 Overhead Squats Notes Today is an interval take on the classic benchmark workout “Nancy” which typically 5 rounds...
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Monday 11.14.22
Workout of the Day STRENGTH Deadlift 5-3-1 Notes After 4 or so warm-up sets, perform 3 progressively heavier work sets. Each rep should be pulled from a dead start and without any loss of position. If...
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Tuesday 11.15.22
Workout of the Day STRENGTH Shoulder Press 1xAMRAP Notes Work up to the weight you’ve been using the past two weeks and perform one AMRAP set with no pause at the bottom. Try to hit 8-12+ reps leaving...
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Wednesday 11.16.22
Workout of the Day STRENGTH Back Squat 1xAMRAP Notes Work up to the weight you’ve been using the past two weeks and perform one AMRAP set with no pause at the bottom. Try to hit 8-12+ reps leaving 1-2...
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Thursday 11.17.22
Workout of the Day SKILL: Kipping Toes to Bars METCON AMRAP 20:00 6 Power Cleans 9 Toes to bars 15/10 Calories Bike 6 Power Cleans 9 Toes to bars 400m Run Notes Power Cleans should be medium weight...
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Friday 11.18.22
Workout of the Day STRENGTH Bench Press 1xAMRAP Notes Work up to the weight you’ve been using the past two weeks and perform one AMRAP set with no pause at the bottom. Try to hit 8-12+ reps leaving 1-2...
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Saturday 11.19.22
Workout of the Day STRENGTH Thruster Heavy Single Notes Work up to a heavy single on a Barbell Thruster taken out of the rack. As the weight goes up make sure the rep is performed as one fluid...
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Sunday 11.20.22
Workout of the Day STRENGTH Chin-Ups 3-3-3-3-3 Notes Perform these at a 3-3-1-3 tempo. Add weight or use band support as needed. Focus on a mature top position. METCON 25:00 at Aerobic Pace 1:00...
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Monday 11.21.22
Workout of the Day STRENGTH E2MOM x 7 sets Power Clean + Hang Squat Clean Notes Every other minute for 7 work sets hit the clean complex. Technique permitting, try to at a little weight each set....
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Tuesday 11.22.22
Workout of the Day STRENGTH Pause Shoulder Press 5-5-5 Notes Work up to a top set of 5 on the shoulder press. Pause for 2 seconds at shoulder between every rep. ASSISTANCE 5 Sets for Quality and Load:...
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Wednesday 11.23.22
Workout of the Day STRENGTH Pause Back Squat 5-5-5 Notes Work up to a top set of 5 on the Pause Back Squat. Hold the bottom of each rep for a 2 count. PARTNER METCON 10 Rounds for time of: 8 Kipping...
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Thursday 11.24.22 Thanksgiving 🦃
Workout of the Day 30:00 EMOM A: :40 Air Bike B: 15 DB Push Press C: 10 KB Swings + 5 Burpees D: 10 Wall Ball Shots + 10 Ring Rows E: 3 Wall Walks Notes Each station should take you no more than :40 to...
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Friday 11.25.22
Workout of the Day STRENGTH Pause Bench Press 5-5-5 Notes Work up to a top set of 5 on the Pause Bench Press. Hold the bottom of each rep for a 2 count. METCON 1000m Row Notes This workout should take...
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