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Sunday 8.13.23
Workout of the Day SKILL: Sandbag Cleans Notes After reviewing sandbag clean technique, take some time to work up to a HEAVY sandbag clean. PARTNER METCON AMRAP 18:00: 10 Sandbag Squats 20 Sandbag...
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Monday 8.14.23
Workout of the Day STRENGTH A1) Front Squat 4×4 reps @ 20X1, across A2) Tripod DB Rows 3×8-10 ea, pause 1 count at the top of each rep Notes This week we drop another 2 reps, so aim to increase weight...
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Tuesday 8.15.23
Workout of the Day ASSISTANCE AMRAP 15:00 for quality: 10-12 DB Pullovers :45-60 Supinated Passive Hang 6-8 ea Staggered Stance DB RDL :30-:60 Top of Dip Support Hold Notes Today’s assistance work is...
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Tuesday 8.16.23
Workout of the Day “Strict Lynne” 5 rounds not for time of: Max Reps Bodyweight Bench Press Max Reps Bodyweight Strict Pull ups Rest as needed between exercises. Notes We are taking a break from heavy...
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Thursday 8.17.23
Workout of the Day METCON 12:00 AMRAP: 3 Strict Toes to Bar 6 Renegade Row 9/6 Calories on Bike Options for Strict Toes to Bar 3-6 Strict Hanging Knee Raises 6 V-Ups or Tuck Ups STRENGTH A1. Split Jerk...
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Friday 8.18.23
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: Split Jerk 7×1, building METCON “Ellen” 3 Rounds for time of:...
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Saturday 8.19.23
Workout of the Day SKILL: HANG SNATCH STRENGTH Every 2:00 for 5 sets: 3 Hang Snatches Notes Everyone should aim to perform squat snatches, however if you are new to this lift or struggle with squat...
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Sunday 8.20.23
Workout of the Day STRENGTH Turkish Get Up 1-1-1 Notes Using a Dumbbell or Kettlebell, work up to a challenging single of one Turkish Get-Up on each side. METCON 15:00 AMRAP: 5 Strict Chest to Bar...
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Monday 8.21.23
Workout of the Day STRENGTH A) Front Squat Heavy 3 B) Single Arm Dumbbell Row 8 RM Notes Today’s squat intensity and loading is relative to how often you’ve hit the squats during this cycle. For...
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Tuesday 8.22.23
Workout of the Day “Nasty Girls” 3 rounds for time: 50 Air Squats 7 Muscle Ups (Ring or Bar) 10 Hang Power Cleans (135/95…) Version 2: 3 rounds for time: 50 Air Squats 7 Pull Ups 7 Dips 10 Hang Power...
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Workout of the Day STRENGTH Bench Press Heavy 5 Notes In 5-8 total sets, take time to build up to a heavy set of 5 reps. If you are feeling really good this week, go for a 5 RM. If you are still...
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Thursday 8.24.23
Workout of the Day STRENGTH Clean and Jerk 1-1-1-1-1-1-1 Notes Build up to a heavy single with your best technique for the day across 7 work sets. If you tested both your front squat and bench press...
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Friday 8.25.23
Workout of the Day FLOATER STRENGTH Choose ONE of the following lifts below: A: Bench Press Heavy 5 B: Front Squat Heavy 3 C: Clean and Jerk Heavy Single METCON For time, in any order: 2 mile Run 100...
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Saturday 8.26.23
Workout of the Day A. For time: 30 Bodyweight Back squats 1000 m Row Notes Reduce the load on the back squat in order to complete the 30 reps in 1-3 sets. Watch Rowing Stroke Rate for tips on pacing...
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Sunday 8.27.23
Workout of the Day 25:00 AMRAP for quality: A1: 1:00 Sled Push A2: :45 Alternating Lateral Med Slam Balls A3: :45 Wall Walks A4: :10-:20 Chin Over Bar Lock Off + AMRAP Strict Chin Ups Notes Perform 3-5...
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Monday 8.28.23
Workout of the Day STRENGTH Back Squat 15-15-15 Notes After a few warm-up sets, attempt three progressive sets of 15 reps resting about 3:00+ between sets. Use a controlled tempo, steady breathing and...
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Tuesday 8.29.23
Workout of the Day PARTNER METCON 12-11-10-9-8-7-6-5-4-2-1 Reps of: Deadlifts Kipping Pull-Ups Notes Partners will alternate complete rounds until each person has performed each rep range working down...
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Wednesday 8.30.23
Workout of the Day METCON From 0-4:00: 15 Shoulder Presses 500m Row From 4:00-8:00 15 Shoulder Presses 400m Row From 8:00-12:00 15 Shoulder Presses 300m Row From 12:00-16:00 15 Shoulder Presses 200m...
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Thursday 8.31.23
Workout of the Day STRENGTH 4 Total progressive Sets of: A1: 16 total 4″ FFE alternating Barbell Reverse Lunges A2: 1:00 Anchored Sit-Up Hold Notes Build up through 1 empty barbell and 4 total...
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Friday 9.1.23
Workout of the Day FLOATER STRENGTH Back Squat 15-15-15 *superset with DB Bench Press x15 Touch & Go Deadlift 12-8-6-4-2 *superset with chin-ups, same reps Shoulder Press 15-15-15 *superset with...
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