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Monday 7.24.23
Workout of the Day STRENGTH A1) Front Squat 4×4 @ 20X1 A2) Supinated Bent Over Barbell Rows 3×10-12 reps with 1 count pause at the top of each rep, building Notes After progressive warm up sets for the...
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Tuesday 7.24.23
Workout of the Day Every 3:00 for 10 rounds total: Part A – in 3:00 Run 400 m Part B – 2:30 AMRAP: 9 Hang Power Snatches (95/75/55…) 7 Push Ups 5 Kipping Chest to Bar Pull ups :30 rest before returning...
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Wednesday 7.26.23
Workout of the Day STRENGTH Bench Press 3×5 reps, across 1 Drop Set x 10-15+ reps to failure Notes After a progressive warm up on your bench press, aim for three sets across at weight with ~1 reps in...
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Thursday 7.27.23
Workout of the Day STRENGTH Every 1:30 x 10 rounds (15 minutes): 1 Power Clean or Clean + 2 Split Jerks, building Notes Your choice today on power or full cleans. Continue to add load to your split...
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Friday 7.28.23
Workout of the Day FLOATER STRENGTH Choose ONE of the following lifts below: A: Bench Press 3×5 reps, across B: Front Squat 4×4, across C: 1 Power Clean or Clean + 2 Split Jerks x 5-7 sets, building...
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Saturday 7.29.23
Workout of the Day METCON Every 4:00 for 5 Rounds: 5 Touch and Go Deadlifts 75 Double Unders (Time Cap 1:30) Notes In this workout, the deadlift weight can stay static or move up if you’re able. Have...
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Sunday 7.30.23
Workout of the Day SKILL Sled Push and Sled Pull *** Due to yesterday’s rain/humidity, its possible the floors may be too slick for heavy sled work, we’ll assess in the morning. Notes After reviewing...
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Monday 7.31.23
Workout of the Day STRENGTH A1) Front Squat 4×8 reps @ 20X1 A2) Dumbbell or Kettlebell Alternating Gorilla Rows 3×16-20 reps (8-10 per arm) Notes It’s the 5th week of this cycles and we are lowering...
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Tuesday 8.1.23
Workout of the Day ASSISTANCE 3-5 sets for quality: 1-3 Strict Pull Ups + :10-:20 Top of Pull Up Hold :20-:30 Dip Support Hold + 1-3 Strict Dips 6-8 ea DB Rear Foot Elevated RDL METCON Every 6:00 for 4...
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Wednesday 8.2.23
Workout of the Day STRENGTH Bench Press 3×5, across 1 Drop Set (10-20%) x 8-12 reps Notes Work up to a set of 5 reps leaving 1-2 reps in reserve. Repeat this same weight for an additional 2 sets...
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Thursday 8.3.23
Workout of the Day STRENGTH A1. 7 sets of 3 Jerk Dips + 1 Split Jerk, from the rack A2. Clean Deadlifts 5×3, building Notes Today’s split jerk complex will emphasize control in the dip portion of the...
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Friday 8.4.23
Workout of the Day FLOATER STRENGTH Choose ONE of the following lifts below A: Bench Press 3×5 reps, across B: Front Squat 4×8, across C: 5 sets of 3 Power Clean + 3 Push Press, building Notes Feel...
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Saturday 8.5.23
Workout of the Day STRENGTH E2MOM x 5 sets: 5-10 Strict Handstand Push-Ups Notes HSPU Options 5-10 HSPU with 1-2 Ab mats 5-10 Piked HSPU 8-12 DB Z or Seated Presses Work some sub-maximal volume using a...
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Sunday 8.6.23
Workout of the Day SKILL: Kipping Pull-Ups GYMNASTICS STRENGTH 5 Sets for Quality: 5-15 Kipping Pull-Ups 5-15 Push-Ups :20 L-Sit Notes Kipping Pull-Up Options – Unbroken sets! – Partitioned sets –...
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Monday 8.7.23
Workout of the Day STRENGTH A1) Front Squat 4×6 reps @ 20X1 A2) Pendlay Rows 4×6-8 reps, pause 1 count at the start of each rep Notes This week we drop another 2 reps, so aim to increase weight...
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Tuesday 8.8.23
Workout of the Day Max rounds in 3 minutes of: 3 Power Cleans 6 Strict Ring Dips 9 Air Squats Rest 3 minutes. Repeat for a total of 5 cycles. Notes Options for Ring Dips 1 Ring MU + 1-3 Strict Ring...
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Thursday 8.9.23
Workout of the Day STRENGTH Bench Press 3×5, across 1 Drop Set (10-20%) x 8-12 reps Notes This is our last week of this rep scheme with a drop set! Next week we will perform a CrossFit benchmark...
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Thursday 8.10.23
Workout of the Day STRENGTH E2MOM x 10 sets: 1 Clean and Jerk Notes Every 2 minutes, perform one power or squat clean and jerk. Try to build up gradually over the ten sets. If form or confidence...
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Friday 8.11.23
Workout of the Day FLOATER STRENGTH Choose ONE of the following lifts below A: Bench Press 3×5 reps B: Front Squat 4×8, across C: Clean and Jerk 7×1, building Notes Feel free to superset any of these...
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Saturday 8.12.23
Workout of the Day STRENGTH In 12-15 minutes work up to heavy complex of: 7 DB Deadlifts 6 DB Hang Power Cleans 5 ea DB Front Rack Alternating Reverse Lunges Notes This dumbbell complex is intended to...
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