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Tuesday 11.21.23
Workout of the Day STRENGTH Back Squat Heavy 1 then, 80% AMRAP Notes In roughly 5 total sets, work up to a heavy single on the Back Squat, then take your highest successful 1 rep weight, drop to 80%...
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Wednesday 11.22.23
Workout of the Day Every 3:00 for 7 Sets Perform 50 Double Unders 3 Power Snatches Notes Each interval should take you no longer than 1:30 to complete. Jump Rope The 50 double unders should take you no...
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Thursday 11.23.23 🦃
Workout of the Day STRENGTH Bench Press Heavy 1 then, 80% AMRAP Notes In roughly 5 total sets, work up to a heavy single on the Bench Press, then take your highest successful 3 rep weight, drop to 80%...
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Friday 11.24.23
Workout of the Day FLOATER STRENGTH Power Clean + Jerk 3-3-3-3-3 Back Squat Heavy 1 then, 80% AMRAP Power Snatch 3-3-3-3-3 Bench Press Heavy 1 then, 80% AMRAP Notes Choose a lift that corresponds to...
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Saturday 11.25.23
Workout of the Day 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps for time of: Thrusters Burpees Notes This is a high volume workout where you work up and then back down the ladder on the couplet. We’ll...
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Sunday 11.26.23
Workout of the Day FLOATER STRENGTH Power Clean + Jerk 3-3-3-3-3 Back Squat Heavy 1 then, 80% AMRAP Power Snatch 3-3-3-3-3 Bench Press Heavy 1 then, 80% AMRAP Notes Choose a lift that corresponds to...
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Monday 11.27.23
Workout of the Day STRENGTH Shoulder Press 6 progressive sets of 3-6 Reps Notes Work up through 6 total progressive sets within the 3-6 rep range. Below is an example of what that might look like...
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Tuesday 11.28.23
Workout of the Day STRENGTH Back Squat Heavy 5 then, 80% AMRAP Notes This is the 2nd Heavy 5 then AMRAP BSQ exposure this cycle. We performed the same workout week 1 which if you were here, you should...
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Workout of the Day Every 3:00 x 10 Rounds 3 Deadlifts 6 Strict Pull-Ups AMRAP Bike Cals to 1:30 mark Notes This 30 minute workout will take you through 30 heavy deadlifts and 60 strict pull-ups...
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Thursday 11.30.23
Workout of the Day STRENGTH Bench Press Heavy 5 then, 80% AMRAP Notes This is the 2nd Heavy 5 then AMRAP Bench Press exposure this cycle. We performed the same workout week 1 which if you were here,...
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Friday 12.1.23
Workout of the Day FLOATER STRENGTH Shoulder Press 6 progressive sets of 3-6 Reps Back Squat Heavy 5 then, 80% AMRAP Deadlift 3-3-3-3-3 Bench Press Heavy 5 then, 80% AMRAP Notes Choose a lift that...
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Saturday 12.2.23
Workout of the Day Partner Workout 12 Rounds for time of: 12/9 Cal Air Bike 9 Power Cleans 6 Front Squats 3 Push Jerks Notes In this workout each partner will complete 6 rounds for a total of 12...
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Sunday 12.3.23
Workout of the Day ASSISTANCE 4-5 Rounds for load of: :30-:45 Farmer’s Carry 15 DB Bench Presses 5-8 Strict Pull-Ups Notes Work up through the triplet trying to go a little heavier each round if...
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Monday 12.4.23
Workout of the Day STRENGTH Push Press 1-1-1-1-1-1-1 Notes In no more than 7 total sets, work up to a heavy single on the Push Press. METCON Every 2:00 x 6 Intervals 48 Double Unders 12 Renegade Rows...
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Tuesday 12.5.23
Workout of the Day STRENGTH Back Squat Heavy 3 then, 80% AMRAP Notes This is the 2nd Heavy 3 then AMRAP BSQ exposure this cycle. We performed the same workout week 2 which if you were here, you should...
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Wednesday
Workout of the Day STRENGTH Deadlift 1-1-1-1-1 Notes Prioritize consistent and correct technique more than total weight on the bar. If things are moving and feeling well, strike while the iron is hot...
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Thursday 12.7.23
Workout of the Day STRENGTH Bench Press Heavy 3 then, 80% AMRAP Notes This is the 2nd Heavy 3 then AMRAP Bench Press exposure this cycle. We performed the same workout week 2 which if you were here,...
View ArticleFriday 12.8.23
Workout of the Day FLOATER STRENGTH Push Press 1-1-1-1-1 Back Squat Heavy 3 then, 80% AMRAP Deadlift 1-1-1-1-1 Bench Press Heavy 3 then, 80% AMRAP Notes Choose a lift that corresponds to what you’ve...
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Saturday 12.9.23
Workout of the Day For Time 50 Squat Cleans Starting at the 0 and every following minute stop and perform 5 Burpees. Notes Timecap 22:00 Squat Cleans +/155/135/105/85/- These should be heavy enough...
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Sunday 12.10.23
Workout of the Day SKILL WORK: Double Unders “Flight Simulator” For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double-Unders Notes With a running clock perform 5 unbroken...
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