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Saturday 1.20.24
Workout of the Day PARTNER METCON 6 Rounds For Time (3 Each) 5 Shoulder to Overhead @ 165/115/85# 25/20/16 Calorie Row immediately into 6 Rounds For Time (3 Each) 10 Shoulder to Overhead @ 115/85/65#...
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Sunday 1.21.24
Workout of the Day FLOATER STRENGTH A. Back Squat 5-4-3-5 Notes: This is tomorrow’s rep scheme. Aim to load heavier than the previous exposure (6-5-4-6). B. Deadlift Every 2:30 x 5 sets: 6 Touch and Go...
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Monday 1.22.24
Workout of the Day STRENGTH Back Squat 5-4-3-5 Notes: Aim to increase loading from last week’s sets (6-5-4-6). This is the lowest rep count we’ll see before resetting to higher volume sets next week,...
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Tuesday 1.23.24
Workout of the Day FLOATER STRENGTH A. Back Squat 5-4-3-5 Notes: Aim to load heavier than the previous exposure (6-5-4-6). B. Romanian Deadlift 4 x 8-10 @ 3011 Tempo Notes: Work at an RPE of about...
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Wednesday 1.24.24
Workout of the Day STRENGTH Romanian Deadlift 4 x 8-10 @ 3011 Tempo Notes: Work at an RPE of about 7/10. This is intended as a slight deload from the heavier deadlifts we’ve been doing in the past...
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Thursday 1.25.24
Workout of the Day METCON / SKILL EMOM x 6 MIN A. 1:00 Crossover Jump Rope (AMRAP) B. 1:00 Forearm Plank Notes: In this quick workout, athletes will switch back and forth from the jump rope and a plank...
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Workout of the Day STRENGTH / SKILL / CAPACITY Bar Muscle Ups Today we will work on three different tracks, from most foundational to most advanced: Strength, Skill, and Capacity. Choose one track that...
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Saturday 1.27.24
Workout of the Day STRENGTH Overhead Squat 5-5-3-3-1-1 Notes: Take about 15 min to work progressive sets on this lift. If you are new to the lift and/or struggle with mobility and stability in a full...
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Sunday 1.28.24
Workout of the Day FLOATER STRENGTH A. Back Squat 8-6-4-8 Notes: This is tomorrow’s rep scheme, which is the same as week 1! Refer back to your notes as desired to guide yourself on loading today. If...
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Monday 1.29.24
Workout of the Day STRENGTH Back Squat 8-6-4-8 Notes: We are back to the same as Week 1, resetting to higher volume sets. Refer back to your notes over the past few weeks to guide yourself on loading...
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Tuesday 1.30.24
Workout of the Day FLOATER STRENGTH A. Back Squat 8-6-4-8 Notes: We are back to the same as Week 1, resetting to higher volume sets. Refer back to your notes over the past few weeks to guide yourself...
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Wednesday 1.31.24
Workout of the Day STRENGTH Every 2 min x 5 sets: 8 Deadlifts Notes: Refer back to week 3, where we had 5 sets of 6 reps, and use the same weight or something close. Each of these should be a...
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Thursday 2.1.24
Workout of the Day METCON AMRAP 18:00 60 Double Unders 60 Air Squats 60 Double Unders 60 Single Arm KB Front Rack Reverse Lunge 60 Double Unders 30 V-Ups 60 Double Unders 30 Strict Pull Ups or Chin...
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Friday 2.2.24
Workout of the Day STRENGTH Tempo Strict Handstand Push Ups 8 x 2-4 @ 3011 Notes: Choose a scaling variation today that allows you to work on a steady 3 second descent, with full control through the...
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Saturday 2.3.24
Workout of the Day “Jenny” Complete as many rounds as possible in 20 minutes of: 20 Overhead Squats (45#) 20 Back Squats (45#) 400m Run Notes: Use a single barbell taken from the floor. Scale the load...
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Sunday 2.3.24
Workout of the Day FLOATER STRENGTH A. Back Squat 7-5-3-7 Notes: This is tomorrow’s rep scheme, which was the same as Week 2’s program. Refer back to your notes over the past few weeks to guide...
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Monday 2.5.24
Workout of the Day STRENGTH Back Squat 7-5-3-7 Notes: This is the same rep scheme as Week 2. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all...
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Tuesday 2.6.24
Workout of the Day FLOATER STRENGTH A. Back Squat 7-5-3-7 Notes: This is the same rep scheme as Week 2. Refer back to your notes to guide loading today. If you hit this exposure the first time around,...
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Wednesday 2.7.24
Workout of the Day OPEN WOD 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts (225/155#) Bar Facing Burpees Time Cap: 10 min Notes: We’re about 3 weeks away from the 2024 CrossFit...
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Thursday 2.8.24
Workout of the Day EMOM x 30 MIN A. 40 Sec Shuttle Runs B. 8-10 ea side DB Chainsaw Row C. 40 sec Side Plank (alternate sides each round) D. 40 sec Dual KB Farmer’s Hold or March E. 40 sec “Floater”...
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