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Monday 12.11.23
Workout of the Day STRENGTH Push or Split Jerk 1-1-1-1-1-1 Notes Work up to a heavy split or push jerk taken out of the rack. Choose the style you’re more confident and comfortable with, even if that...
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Tuesday 12.12.23
Workout of the Day STRENGTH Back Squat Heavy 1 then, 80% AMRAP Notes This is the 2nd Heavy 1 then AMRAP BSQ exposure this cycle. We performed the same workout week 3 which if you were here, you should...
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Wednesday 12.13.23
Workout of the Day Every 3:00 for 10 Sets Perform 65 Double Unders 1/2-3 Power Snatches Notes This workout is a semi-repeat from week 3 where we did this for 7 rounds @ 50 double unders and 3 power...
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Thursday 12.13.23
Workout of the Day STRENGTH Bench Press Heavy 1 then, 80% AMRAP Notes This is the 2nd Heavy 1 then AMRAP Bench Press exposure this cycle. We performed the same workout week 3 which if you were here,...
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Friday 12.15.23
Workout of the Day FLOATER STRENGTH Push Jerk 1-1-1-1-1 Back Squat Heavy 1 then, 80% AMRAP Snatch 1-1-1-1-1 Bench Press Heavy 1 then, 80% AMRAP Notes Choose a lift that corresponds to what you’ve...
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Saturday 12.16.23
Workout of the Day 5 Rounds for time of 21 Calorie Row 15 Burpees 9 CTB Kipping Pull-Ups 6 Thrusters Notes The final Saturday workout of the cycle and its a doozy! This workout should take most folks...
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Sunday 12.17.23
Workout of the Day FLOATER STRENGTH Push Jerk 1-1-1-1-1 Back Squat Heavy 1 then, 80% AMRAP Snatch 1-1-1-1-1 Bench Press Heavy 1 then, 80% AMRAP Shoulder Press Heavy 1 then, 80% AMRAP Notes Choose a...
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Monday 12.18.23
Workout of the Day METCON 7 rounds for time: 7 deadlifts 7 hang power cleans 7 front squats Rest 1:00 between rounds. Notes: This is a CF.com workout from 12/4/23. Advanced lifters should choose a...
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Tuesday 12.19.23
Workout of the Day STRENGTH Turkish Get Up Notes Work up to a heavy single with a DB or KB PARTNER METCON AMRAP 20:00 25′ DB Overhead Walking lunges 5 Strict Pull ups 25′ DB Overhead Walking lunges 10...
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Wednesday 12.20.23
Workout of the Day METCON AMRAP 6:00 10 Dual KB/DB Suitcase Deadlifts 10 Push ups 10 Kipping Toes to bar Rest 3 min AMRAP 6:00 Row for Calories Notes: Intent for the DL/PU/TTB AMRAP is unbroken. Scale...
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Thursday 12.20.23
Workout of the Day STRENGTH A. Overhead Squat 3-3-3-3 B. Hang (Squat) Snatch Every 90 sec x 8 sets: 1 rep Notes: OHS If you are new to or struggle with this lift, consider working with a light barbell...
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Friday 12.22.23
Workout of the Day SKILL Strict Ring Muscle Ups Notes: In the words of 2008 Olympic Gymnast Dave Durante, today is an opportunity “…to slow down, take a step back, refine each movement and appreciate...
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Saturday 12.23.23
Workout of the Day AMRAP 24:00 400m Run 6 Strict Handstand Push Ups 3 Squat Cleans Notes: Even if you consider yourself a slow runner, today might be the day to battle through 400m intervals, rather...
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Sunday 12.24.23
Workout of the Day STRENGTH Bench Press 8-6-4-2-2 Notes: Each set should be progressively heavier as you work up towards a heavy double for the day, not necessarily a 2 rep max! Use your recent rep out...
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Monday 12.25.23
Workout of the Day The 12 Rounds of Fitness! 12 Rounds For Time, starting with the first movement only and add the subsequent movement in each following round… 1 Wall Walk 2 Burpees 3 DB Thrusters 4 DB...
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Tuesday 12.26.23
Workout of the Day METCON For Time 15-12-9-6-3 reps each: Deadlift Ring Dip Notes: The barbell should be on the moderate side of heavy for you, with the set of 15 reps completed in 1-3 sets. This might...
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Wednesday 12.26.23
Workout of the Day METCON AMRAP 2-2-2 Minutes 50 Double Unders Max Calorie Bike in remaining time *Rest 2 min between rounds Notes: The intent for today is to have at least 1 minute per round on the...
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Thursday 12.28.23
Workout of the Day STRENGTH Thruster 1-1-1-1-1 Notes: Work up to a heavy single Thruster. Barbell starts on the floor today. Athletes can complete a Squat Clean Thruster -OR- Power Clean the weight to...
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Friday 12.29.23
Workout of the Day On a running clock… 0:00-6:00 3 Rounds for Time 6 Strict CTB pull ups 6 Box Jumps (High: 30/24/20″) 8 V-Ups 6:00-12:00 3 Rounds for Time 8 Kipping CTB pull up 8 Box Jump Overs...
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Saturday 12.30.23
Workout of the Day SKILL/STRENGTH Single Leg Squats (Pistols) PARTNER METCON 4 Rounds For Time 30/22 Cal row 20 DB Bench Press 10/8 Cal bike 16 Alternating Pistols Notes: – There is a 32 min cap on the...
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