Sunday 12.31.23
Workout of the Day STRENGTH EOMOM x 16 min (8 sets) 2 Power Snatches Notes: These are not touch and go reps; athletes will bail and reset from the floor after the first lift. Newer athletes should plan...
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Monday 1.1.24
Workout of the Day STRENGTH Back Squat 8-6-4-8 Notes: We will use “wave” loading for our squats this cycle. The intent is that we complete 4 challenging work sets, increasing load from the first to...
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Tuesday 1.2.24
Workout of the Day FLOATER STRENGTH A. Back Squat 8-6-4-8 B. Deadlift Heavy 3, then AMRAP @ 85% C. Strength Superset: C1. 3 x 8-12 Dual DB Prone Row C2. 3 x 8-10 ea side FFE Reverse Lunge (Goblet,...
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Wednesday 1.3.24
Workout of the Day STRENGTH Deadlift Heavy 3, then AMRAP @ 85% Notes: The heavy triple should be executed as three dead stop reps, resetting on the floor for each rep. The AMRAP set can be touch and...
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Thursday 1.4.24
Workout of the Day STRENGTH 3-5 Progressive Sets: A1. Dual DB Prone Row x 8-12 A2. ATG Split Squat x 8-10 ea Notes: Rest as needed between the movements, likely around a minute. ATG Split Squats should...
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Friday 1.5.24
Workout of the Day EMOM x 10:00 A. 8-12 Kipping Toes-to-Bars B. 30 sec Bike (Rest 5 min) EMOM x 10:00 A. 8-12 Strict Handstand Push-Ups B. 30 sec Bike Notes: The intent for today’s workout is to do...
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Saturday 1.6.24
Workout of the Day STRENGTH Power Clean 1-1-1-1-1 Notes: Work up to a heavy single in about 5 attempts. This will not necessarily be a PR day… just get some heavy weight moving and work on your...
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Sunday 1.7.24
Workout of the Day FLOATER STRENGTH A. Back Squat 7-5-3-7 (This is tomorrow’s rep scheme) B. Deadlift Heavy 3, then AMRAP @ 85% C. Strength Superset: C1. 4 x 8-12 Dual DB Prone Row C2. 4 x 8-10 ea...
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Monday 1.7.24
Workout of the Day STRENGTH Back Squat 7-5-3-7 Notes: We have 1 less rep in each work set today compared to week 1. Aim to use heavier loads on each set than what you did last week. With this “wave”...
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Tuesday 1.9.24
Workout of the Day FLOATER STRENGTH A. Back Squat 7-5-3-7 B. Deadlift EMOM X 10 MIN: 2 reps @ 85-90% of Week 1’s Heavy 3. C. Bench Press 10-8-6-4 D. Gymnastic Capacity Option 1 (strength): 5 x 8-12...
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Wednesday
Workout of the Day STRENGTH Deadlift EMOM x 10 Min: 2 Reps @ 85-90% of Week 1’s heavy triple Notes: These should be heavy, but executed with your best technique. Don’t rush your set up. Use your...
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Thursday 1.11.24
Workout of the Day PARTNER METCON 3 Rounds for Time Partner A Rows 500m, while Partner B completes KB lunge/hold* Partner B Rows 500m, while Partner A completes KB lunge/hold A+B Run 400m Together...
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Friday 1.12.24
Workout of the Day Every 3 min x 7 rounds 8 Chest to Bar Kipping Pullups 8 Push Press 400m Bike (.25 miles) Notes: The intent of this workout is to build our gymnastic capacity and barbell cycling...
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Saturday 1.13.24
Workout of the Day STRENGTH Hang Clean 2-2-2 Notes: Take 12 minutes to work up to a relatively heavy, technically perfect double on the hang (squat) clean. METCON AMRAP 8:00 4 Hang Cleans @ 135/95/65 8...
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Sunday 1.14.24
Workout of the Day FLOATER STRENGTH A. Back Squat 6-5-4-6 (This is tomorrow’s rep scheme.) B. Deadlift EMOM X 10 MIN: 2 reps @ 85-90% of Week 1’s Heavy 3. C. Bench Press 10-8-6-4 *Option to superset...
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Monday 1.15.24
Workout of the Day STRENGTH ASSISTANCE 3-4 Progressive Sets A1. 2-4 Weighted Chin Ups A2. 10-15 ea Single Leg Calf Raise Notes: Build to something heavy for the rep range on the weighted chin up. If...
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Tuesday 1.16.24
Workout of the Day FLOATER STRENGTH A. Back Squat 6-5-4-6 Notes: Aim to load heavier than last week (7-5-3-7). B. Deadlift Every 2:30 x 5 sets: 6 Touch and Go Deadlifts + 4 Tall Box Jumps (step down)...
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Wednesday 1.17.24
Workout of the Day STRENGTH Deadlift Every 2:30 x 5 sets: 6 Touch and Go Deadlifts + 4 Tall Box Jumps (step down) Notes: If you were here for week 1, aim to work at around 75% of your heavy triple....
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Thursday 1.18.24
Workout of the Day STRENGTH Pause Hang (Squat) Snatch 2-2-2-2-2 Notes: Pause for 1 full second at the hang, with the barbell just above the knee, on each rep. This is a full snatch, receiving the bar...
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Friday 1.19.24
Workout of the Day EMOM 24:00 A. 40′ Handstand Walk (20′ out, 20′ back) B. 4-8 Strict Knees to Elbows C. 14/11/9 Calorie Bike D. RestNotes: Choose scaling options that allow you to practice excellent...
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