Clik here to view.
Thursday 5.25.23
Workout of the Day SKILL: Kettlebell Swing Spend a little time refining your kettlebell swing then perform 3-4 progressive sets of around 10 reps trying to use a heavier kettlebell than you typically...
View ArticleClik here to view.
Friday 5.26.23
Workout of the Day ASSISTANCE 4-5 rounds for Quality of: 2-3 Wall Walks 6-9 strict Knees to Elbows Floater exercise Floater Options Run 270m Row 300m Bike 1:00 FLOATER STRENGTH A: Dumbbell Bench Press...
View ArticleClik here to view.
Saturday 5.27.23
Workout of the Day STRENGTH Hang Squat Clean Heavy Single Notes Perform a complete deadlift, then lower the bar to anywhere above the knee and catch it below parallel. Work up to a heavy but...
View ArticleClik here to view.
Sunday 5.28.23
Workout of the Day STRENGTH Mid Hang Power Snatch + OHS Notes Try to go heavier than last week’s complex while moving with control and exceptional technique. METCON I’m doing Murph tomorrow! Alternate...
View ArticleClik here to view.
Memorial Day Murph 2023
Workout of the Day Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty or fourteen pound vest, wear it! (weighted vests at the gym are very...
View ArticleClik here to view.
Tuesday 5.30.23
Workout of the Day If you did Murph yesterday, perform the following workout as an active recovery day. Keep things conversational and just move. If you did not, push the pace and weight a little...
View ArticleClik here to view.
Wednesday 5.31.23
Workout of the Day STRENGTH If you performed Murph on Monday and your legs are wrecked, we recommend you deadlift 3 work sets of 5 reps at a moderate load today. You’ll have an opportunity on Friday to...
View ArticleClik here to view.
Thursday 6.1.23
Workout of the Day ASSISTANCE 3-4 Rounds for Quality of: 10e 1/2 kneeling Palloff Presses 5 High Hang Muscle Snatches + 5 Pause OHS 10-15 DB Bent Over Rows METCON 5 Rounds for time of: 15 Hang Power...
View ArticleClik here to view.
Friday 6.2.23
Workout of the Day FLOATER STRENGTH A: Hang Power Clean (optional + 2 Front Squats) Heavy single B: Back Squat L2: 85% x 2 Reps x 6 Sets L1: 5 Sets x 3 Reps Across C: Shoulder Press 5 sets of 3-5 reps...
View ArticleClik here to view.
Saturday 6.3.23
Workout of the Day 7 Rounds for time of: Run 270m 6 Front Squats 6 Strict Chin-Ups Notes FSQ: Heavy and unbroken (come off the floor) +/135/115/96/75/- Chins: 1-3 sets per round. Modify to banded if...
View ArticleClik here to view.
Sunday 6.4.23
Workout of the Day SKILL: Snatch Balance STRENGTH EMOM 15:00 Pause Snatch Notes Pause just below the knee cap for a 2 count before following through to the full snatch METCON Tabata Mash-Up Kettlebell...
View ArticleClik here to view.
Monday 6.5.23
Workout of the Day STRENGTH Bench Press Heavy 8-12 Notes Take 15 minutes to work up to a couple heavy sets within the 8-12 rep range. METCON AMRAP 8:00 2-4-6-8-10… reps of: Burpees Box Jumps Kipping...
View ArticleClik here to view.
Tuesday 6.6.23
Workout of the Day STRENGTH E2MOM x 8 Sets 1 Power Clean Notes Perform 1 power clean every other minute for a total of 8 progressive work sets. PARTNER METCON 6 Rounds for time of: 16/12 Calorie Bike...
View ArticleClik here to view.
Wednesday 6.7.23
Workout of the Day STRENGTH LEVEL 2 Back Squat 80%x 6 sets x 4 Reps Notes Rest as needed between sets. 2-3 minutes potentially. 80% is roughly a 7-8 rep max, so your work sets today should have 1-2...
View ArticleClik here to view.
Thursday 6.8.23
Workout of the Day ASSISTANCE 3-5 Rounds for Quality 2 Wall Walks, each with :10 hold at top :40 Single Arm KB farmer’s carry 8-12 DB Kang Squats STRENGTH Every 3:00 x 6 Sets A: 3-6 Touch-and-Go...
View ArticleClik here to view.
Friday 6.9.23
Workout of the Day FLOATER STRENGTH A: Power Clean or Deadlift 1-3 Reps E2MOM x 8 Sets B: Back Squat L2 80%x 6 sets x 4 Reps L1 5 sets x 3 reps Across C: Shoulder Press or HSPU 5 Sets of 3-8 Reps Feel...
View ArticleClik here to view.
Saturday 6.10.23
Workout of the Day From 0-12:00: Row 1000/800m 20 Clean and Jerks From 12-24:00: Row 1000/800m 15 Clean and Jerks From 24-36:00: Row 1000/800m 10 Clean and Jerks Notes This workout is a repeat from...
View ArticleClik here to view.
Sunday 6.11.23
Workout of the Day STRENGTH EMOM 15:00 Power Snatch + OHS Notes We have been slowly increasing range of motion on this lift over the past several weeks, starting with muscle-snatches, then to hang,...
View ArticleClik here to view.
Monday 6.12.23
Workout of the Day 5 Rounds for time of: 16 DB Bench Press 16 WTD Walking Lunges 400m Run Rest 3:00 Notes Perform the triplet followed by a 3:00 rest. Ideally, use the same weight on the DB Bench Press...
View ArticleClik here to view.
Tuesday 6.13.23
Workout of the Day STRENGTH Weighted Chin-Ups or Assisted/Negatives 7 sets of 3 Reps Notes Perform 7 total progressively challenging sets of a weighted chin-up. The first couple sets should be easy and...
View Article