Clik here to view.
Monday 3.6.22
Workout of the Day Don’t forget to submit your 23.3 scores before the deadline tonight at 8pm! GYMNASTICS PULL A 15:00 for Quality: A1: 3-5 :05 Lock-Off + 3 Second Negative Pull-Ups A2: 15-25 Tuck-Ups...
View ArticleClik here to view.
Tuesday 3.7.23
Workout of the Day STRENGTH E2MOM 20:00 1 Power Clean + 1 Split Jerk Notes 10 Sets total. Start at a modest weight and work up to a technically sound single on the complex. If you’re NOT coming...
View ArticleClik here to view.
Wednesday 3.8.23
Workout of the Day GYMNASTICS HS A 15:00 for Quality: A1: 2x Wall Walk + :30 HS Hold A2: 6-10 Ring or Bar Knees to Elbows A3: 8-12e RNT Reverse Lunges METCON Every 5:00 x 4 Sets 10 Back Squats 20/15...
View ArticleClik here to view.
Thursday 3.9.23
Workout of the Day STRENGTH Pause Bench Press Heavy Single Notes In no more than 8 total sets work up to a heavy single with a 2 second pause at the chest. Leave 0-2 reps in reserve on your top set...
View ArticleClik here to view.
Friday 3.10.23
Workout of the Day GYMNASTICS PULL A 15:00 for Quality: A1: 3-5 :05 Lock-Off + 3 Second Negative Pull-Ups A2: 15-25 Tuck-Ups A3: 10-15e Patrick Step-Ups METCON AMRAP 20:00 10 Kipping Pull-Ups 10...
View ArticleClik here to view.
Saturday 3.11.23
Workout of the Day METCON 4 Intervals of: In 3:00 50 Double Unders 10 DB Thrusters Air Bike Calories in remaining time Rest 3:00 Notes The double unders should take you less than or around 1:00 to...
View ArticleClik here to view.
Sunday 3.12.23
Workout of the Day METCON 20 Minute Row (meters) Notes Keep a steady aerobic pace for 20:00. Your goal is to keep consistent technique, splits and stroke rating. Check this chart for 20:00 row averages...
View ArticleClik here to view.
Monday 3.13.23
Workout of the Day GYMNASTICS HS A 15:00 for Quality: A1: 2x Wall Walk + :30 HS Hold A2: 6-10 Ring or bar Knees to Elbows A3: 8-12 RNT Reverse Lunges STRENGTH Bench Press Heavy 8-10 Notes In no more...
View ArticleClik here to view.
Tuesday 3.14.23
Workout of the Day STRENGTH Front Squat Heavy 3 Notes In no more than 8 total sets work up to a heavy triple on the front squat. Leave 1-2 reps in reserve. ASSISTANCE 3 progressive sets of: 6-8 Push...
View ArticleClik here to view.
Wednesday 3.15.23
Workout of the Day GYMNASTICS PULL B 15:00 for Quality: A1: 4-8 Partner Assisted CTB Chin-Ups or 4-8 Weighted Chin-Ups (all performed at 3-1-1-3 tempo) (See Below) A2: 8-16 Anchored Leg Lifts (Slow)...
View ArticleClik here to view.
Thursday 3.16.23
Workout of the Day STRENGTH Pause Bench Press Heavy 5-7 Notes In no more than 8 total sets work up to a heavy set of 5-7 reps leaving 1-2 reps in reserve. Pause at the chest for a 2 count every rep....
View ArticleClik here to view.
Friday 3.17.23
Workout of the Day GYMNASTICS HS B 15:00 for Quality A1: 5-10 Box Pike Walk Ins + Taps A2: 10-20 Seated Recline Tuck-Ups A3: 5-10e ATG Split Squats METCON AMRAP 15:00 10/8 cal Row or Bike 5 Strict HSPU...
View ArticleClik here to view.
Saturday 3.18.23
Workout of the Day METCON Every :30 for 30 sets 1 Cluster or Squat Clean Notes If you came yesterday and your shoulders are smoked from the HSPUs, perform these as squat cleans instead. Ideally the...
View ArticleClik here to view.
Sunday 3.19.23
Workout of the Day METCON 20 Minute Air Bike Notes Alternate between 1:00 harder effort and 2:00 easier effort. The 1:00 hard efforts should NOT be sprints, but something at a higher RPMs/Cadence than...
View ArticleClik here to view.
Monday 3.20.23
Workout of the Day GYMNASTICS PULL B 15:00 for Quality: A1: 4-8 Partner or Self Assisted CTB Chin-Ups or 4-8 Weighted Chin-Ups (all performed at 3-1-1-3 tempo) A2: 8-16 Anchored Leg Lifts (Slow) A3: 5e...
View ArticleClik here to view.
Tuesday 3.21.23
Workout of the Day SKILL: Kettlebell Swings STRENGTH Back Squat E3MOM: 5-3-1-3-5 Notes After some warm-up time we’ll start the clock and you’ll perform the rep progression above completing one set...
View ArticleClik here to view.
Wednesday 3.22.23
Workout of the Day GYMNASTICS HS B 15:00 for Quality A1: 5-10 Box Pike Walk Ins + Taps A2: 10-20 Seated Recline Tuck-Ups A3: 5-10e ATG Split Squats STRENGTH E2MOM x 10 Sets 1 Clean & Split Jerk...
View ArticleClik here to view.
Thursday 3.23.23
Workout of the Day STRENGTH Pause Bench Press Heavy 8-10 Notes In no more than 5 total sets work up to a heavy set of 8-10 reps leaving 1-2 reps in reserve. Pause at the chest for a 2 count every rep....
View ArticleClik here to view.
Friday 3.24.23
Workout of the Day GYMNASTICS PULL C 15:00 for Quality A1: Kipping pull-up (see below) A2: 3-5 each way Log Roll + 2 Tuck-Ups A3: 1:00 ATG Squat Version 1 (Novice) (3-5x) Jumping Pull-up + 3 sec...
View ArticleClik here to view.
Saturday 3.25.23
Workout of the Day “New York Minute” With a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete: 150 Wall Ball Shots 30 Clean and Jerks 30 Muscle-ups...
View Article