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Wednesday 6.14.23
Workout of the Day STRENGTH LEVEL 2 Back Squat 85%x 3 reps x 3 sets Notes Take at least 7-10 minutes to get to your work weight. Rest about 3-4+ minutes between work sets. LEVEL 1 Back Squat Heavy 8...
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Thursday 6.15.23
Workout of the Day ASSISTANCE 4+ Sets of: :30 90 degree Wall Piked Handstand Hold :30e Single Arm Farmer’s Hold 1:00 Box Step-Ups Notes The HS hold will be tough for many but focus on fighting through...
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Friday 6.16.23
Workout of the Day FLOATER STRENGTH A: Clean & Jerk 1-2 Reps E2MOM x 8 Sets B: Back Squat L2 85%x 3 reps x 3 sets L1 Heavy 8 C: DB Bench Press 5 Sets of 12-16 Notes Feel free to superset any of...
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Saturday 6.17.23
Workout of the Day “Helen” 3 Rounds for time of: Run 400m 21 Kettlebell Swings 12 Pull-Ups Notes If you did lots of pull-ups on Thursday and want something different go for 12 Burpees instead. “Helen”...
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Sunday 6.18.23
Workout of the Day STRENGTH EMOM 15:00 Snatch or Hang Power Snatch + OHS Notes We have been slowly increasing range of motion on this lift over the past several weeks, starting with muscle-snatches,...
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Monday 6.19.23 (Juneteenth)
Workout of the Day Every 5:00 x 5 Rounds 15 Shoulder Presses 10 Weighted Box Step Overs 75 Double Unders Notes Every 5 minutes perform the triplet capping your effort at the 3:00 mark to allow at least...
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Tuesday 6.20.23
Workout of the Day 6 Rounds for time of: 3 Cleans 9 Chin-Ups 15 Push-Ups Rest 3:00 Notes This workout is going to challenge your muscular stamina with the upper body movements and grit on the heavy...
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Wednesday 6.21.23
Workout of the Day STRENGTH LEVEL 2 Back Squat 80%x 2 Reps x 6 Sets Notes This is a deload week before testing next week. You should have 5 or so reps in reserve on these lifts and focus on standing up...
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Thursday 6.22.23
Workout of the Day SKILL: Split Jerk Today we’ll perform a progression working on split jerk mechanics. While you will be able to add load, the intention for today is in reviewing and refining...
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Friday 6.23.23
Workout of the Day FLOATER STRENGTH A: Push Press, Push Jerk or Split Jerk 1-2 Reps E2MOM x 8 Sets B: Back Squat L2 80%x 2 Reps x 6 Sets L1 Heavy 5 C: DB Bench Press 5 Sets of 8-12 D: Clean 1-2 Reps...
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Saturday 6.24.23 “Stonewall”
Workout of the Day Today’s workout is our annual pride workout “Stonewall”. This workout commemorates the Stonewall Rebellion, a week long demonstration and riot that started on 6/28/69 and is...
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Sunday 6.25.23
Workout of the Day STRENGTH E2MOM 16:00 Snatch or Hang Power Snatch + OHS Notes This complex is similar to last week, however you now have double the rest time to work up. You can either try to build...
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Monday 6.26.23
Workout of the Day ASSISTANCE/STRENGTH 3-4 Sets for Quality of: 6-10 Strict or weighted Chin-Ups 1:00 Weighted Plank 1:00 Weighted Prone Swimmers Notes This is going to be harder than it looks. The...
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Tuesday 6.27.23
Workout of the Day STRENGTH Barbell Floor Press 5 Progressive Sets of 8-12 Reps @ 3-2-1-2 tempo Notes Perform one empty barbell then 5 progressive sets on the floor press. The tempo is three seconds...
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Wednesady 6.28.23
Workout of the Day STRENGTH LEVEL 1 & 2 Back Squat 1-1-1 Notes Today we’ll work up to a heavy single on the back squat. If you’ve been training less than a year consistently, go for a heavy single,...
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Thursday 6.29.23
Workout of the Day ASSISTANCE 3-5 Sets for Quality of: :20-:30 Piked Wall Hold 4-8 Hanging Leg Raises STRENGTH 5 Sets of: 8 Strict Chin-Ups 12 Weighted Box Step-Overs 16 DB Shoulder Presses Notes...
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Friday 6.30.23
Workout of the Day FLOATER STRENGTH A: Back Squat 1-1-1 B: Bench Press 5-3-1 C: Power or Squat Clean 1-1-1-1-1 Feel free to superset any of these with some Chin-ups, DB Rows or another low skill...
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Saturday 7.1.23
Workout of the Day “JacintoStorm” Buy in: 84 Total Double under or singles 7 Rounds of: 12 Air Squats (Tandem) 12 Kipping Pull-ups (Alternating) 12 Kettlebell Swings (Tandem) 12 DB Push Presses...
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Sunday 7.2.23
Workout of the Day For Time: Run 400m 15 Snatches (weight 1) Run 400m 10 Snatches (weight 2) Run 400m 5 Snatches (weight 3) Notes Add weight each round to the barbell as the reps go down, you can...
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Monday 7.3.23
Workout of the Day STRENGTH A1) Front Squat 3×10 reps @ 20X1 A2) Incline DB Prone Rows 3×10-12 reps with 1 count pause at the top of each rep Notes Today’s RPE for front squats is 6-7/10 for your 3...
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