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Thursday 1.5.23
Workout of the Day STRENGTH A1) Barbell RDL: 3 x 8 Notes: Take a few sets to find a moderately heavy load for 8 reps, then complete 2 more sets of 8 at that load. Example: 85# x 8 115# x 6 125# x 4...
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Friday 1.6.23
Workout of the Day STRENGTH A1) Back Rack Reverse Lunge: 3 x 6 ea Notes: Lead with your weaker leg/side if you know it. These are not alternating. Take a few sets to find a moderately heavy load for 6...
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Saturday 1.7.23
Workout of the Day SKILL: Sandbag Ground to Shoulder Channel your inner Dani Speegle today! METCON EMOM x 32 min: A. 14/11 cal row B. 30 sec weighted box step up, 50/35# C. 40 sec forearm plank D. 30...
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Sunday 1.8.23
Workout of the Day SKILL: Bar Muscle Ups METCON 4 rounds, each for time of: 5 Bar Muscle-Ups 50 Double Unders rest/walk 1 min between rounds Notes: Bar muscle ups should be done in 1-2 sets. DU’s...
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Monday 1.9.23
Workout of the Day STRENGTH / BARBELL CYCLING SKILL Push Press 1×10 @ light to medium 1×8 @ medium 3×6 @ medium to heavy Notes: Bars will be taken from the rack. Use this as a time to practice your...
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Tuesday 1.10.23
Workout of the Day STRENGTH A) Pause Clean Deadlift + Hang Clean 2 x (1+3) – light 2 x (1+2) – medium 2 x (1+1) – medium to heavy Notes *Pause for 1 full second with the plates 1″ off the floor before...
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Wednesday 1.11.23
Workout of the Day SKILL: Rowing Technique METCON “DEATH BY” A. Rowing B. Burpees Notes: -At the start of a running clock, men will row 9 cal, women will row for 7 cal, to be completed within 1 min....
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Thursday 1.12.23
Workout of the Day STRENGTH A1) Barbell RDL: 4 x 6-8 Notes: Aim to go a touch heavier than you did for last week’s 3×8. A2) Incline Dumbbell Bench Press: 3 x 9-12 Notes: If last week you were hitting...
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Friday the 13th 2023 🔪🔪🔪
Workout of the Day STRENGTH A1) Back Rack Reverse Lunge: 3 x 8 ea Notes: Lead with your weaker leg/side if you know it. These are not alternating. Aim for 3 sets of 8 reps ea side at the same weight...
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Saturday 1.14.23
Workout of the Day “Barbara” 5 rounds, each round for time, of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Rest 3 mins between each round. Notes: Do not include your rest when logging. This is a...
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Workout of the Day PARTNER METCON AMRAP 24:00 2 wall walks 50′ dual KB/DB farmer walk 15/12 cal bike 50′ dual KB/DB farmer walk Notes: *Partners alternate full rounds of work. *One partner starts on...
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Monday 1.16.23
Workout of the Day METCON EMOM X 16:00 A. Tall box jump x 4-6 reps B. BTN Snatch grip Push Press x 4-6 reps @ 31×1 tempo C. Bike x :40 D. L-sit x :30 Notes: This is intended to get you warm and fired...
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Tuesday 1.17.23
Workout of the Day STRENGTH A) Pause Clean Deadlift + Below the Knee Hang Clean 2 x (1+2) – light 3 x (1+1) – medium 3 x (1+1) – medium to heavy Notes: -Pause for 1 full second with the plates 1″ off...
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Wednesday 1.18.23
Workout of the Day SKILL: Handstand Push Up METCON Every 3 min x 6 rounds 12 Kipping Handstand Push-Ups 6 Burpees then, max calorie bike in remaining time to 1:30 mark of each round Notes: -Complete...
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Thursday 1.19.23
Workout of the Day STRENGTH A1) Barbell RDL: 4 x 6-8 Notes: This is your final week of RDLs. Aim to go heavier than last week! A2) Incline Dumbbell Bench Press: 3 x 6-10 Notes: Use last week’s sets as...
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Friday 1.20.23
Workout of the Day STRENGTH A1) Back Rack Reverse Lunge: 3 x 10 ea Notes: Lead with your weaker leg/side if you know it. These are not alternating. You may re-rack the bar and rest briefly between...
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Saturday 1.21.23
Workout of the Day STRENGTH Back Squat 1×3 Notes: Work up to a heavy triple. This is not a 3 RM test, just find something heavy and technically solid for the day. METCON For Time: 15-12-9-6-3 DB Front...
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Sunday 1.22.23
Workout of the Day EMOM 12:00 A. 5 Deadlifts B. 60 Double Unders rest 4 min between segments EMOM 12:00 A. 12 alternating DB Power Snatches B. 12/9 cal Air Bike Notes: Deadlift should be a heavy,...
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Monday 1.23.23
Workout of the Day SKILL: Kipping Toes To Bar PARNTER METCON In a team of 3, complete the following for time: 18 Wall Walks 36 Cals Air Bike 54 Toes to Bars 72 DB suitcase Box Step Overs 54 Toes to...
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Tuesday 1.24.23
Workout of the Day STRENGTH A. 1 Clean Deadlift + 1 Below the Knee Hang Clean + 1 Clean x 6-8 sets Notes: -There is no longer a pause on the clean deadlift. Incorporate what you learned from that drill...
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